June 3, 2009 - Packing my run gear today took all of 10 seconds!
Yo Run Gang,
Packing my run gear today took all of 10 seconds, as apposed to a winter morning where I go through every scenario of what I might need and end up packing a bag that looks like Im leaving for vacation. I love the simplicity of summer running, a minimal bag with shoes, socks, shorts and top. I also love the minimal laundry. One of lifes simple pleasures just got simpler!
On a less simple note, Im sure many of you are type As, who have a hard time with the speed limit, saying no to anything and not doing everything to excess Yet, we are attracted to a sport where patience is required at every turn. Patience needed while slowly building up our weekly mileage, while tapering for a race, while recovering from a race, while holding back the pace during the beginning of a race, while dealing with injuries and the list goes on . No real point here, just an observation, AS I PATIENTLY RECOVER FROM MY MARATHON, NOT RUNNING HARD OR LONG FOR A COUPLE WEEKS, AND TRYING NOT TO SHOOT MYSELF!
Of course, with my easy run schedule I have time to yes and to take on a new mission, and to trick I mean to encourage, other into joining me! Click this LINK if you want to get sucked in!
Enjoy every mile,
Randy Step, an obsessed runner with time to do more
May 27, 2009 - Tired and happy with a 3:41 marathon finish Saturday!
Yo Run Gang,
Ive said it before, I love the totally wasted feeling the long run gives me. Pleasantly sore, tired, fulfilled and deserving of pure laziness Something a person living in a couch potato haze will never know. I joke that us runners work so hard to feel this bad and we should savor the pain but the truth is this feeling passes fast, like all good things in life. As we become more fit, it will take a longer run, harder run and a tougher course to get this feeling back. Bring it on!
Many of you will be running from Dexter to Ann Arbor this weekend, one of Michigans oldest running traditions (36 years), enjoy Especially that wicked hill up to the finish line! Another tradition is to party downtown for a while after your run then walk over to Running Fit and see the thousand or more pictures taken on the course, find and keep your photo and shop the sale! Details below.
Another cool thing to do this weekend is to visit the Mizuno Shoe Companies Mobile Tech Lab for a biomechanical foot evaluation as it makes a stop at Running Fit West Bloomfield and Novi. It is an unbelievably cool vehicle but the downside to this is that the space is limited and it will fill. Get there early, sign up, and then go out for a run or something until your time slot comes up. Details below.
How about a free 10K/Party next Wednesday evening on rolling country roads? See www.runningfit.net/swampparty. Heck, its national running day, join me! http://runningday.org/
Enjoy this running life,
Randy Step, an obsessed runner, tired and happy with his 3:41 marathon finish Saturday!
May 20, 2009 - Those darn long term goals take quite a commitment!
Yo Run Gang,
For those of you considering running a fall marathon, especially for those of you thinking about running your first one, it sounds early to make the commitment but you should do it by mid June, yikes! Those darn long term goals take quite a commitment but the payback is huge, perhaps life changing. Marathon training requires time management, but the upside is, during marathon training, you will find that you are more productive and more responsible with family and work than when you were just drifting along. Busy people do everything, people who do nothing, have no time to do anything. You can do this! Check out the Running Fit 501 marathon and half marathon training program. Theyll teach you all the tricks to make it happen, great schedules, group long runs and coaching can make all the difference.
Girls night out! Be spontaneous, join the Diva Darling party Wednesday May 20 Northville - 6 Mile & Haggerty - (248) 380-3338 or Thursday May 21 - Downtown Ann Arbor - Corner of Liberty & 4th downtown - (734) 769-5016. No fee for this evening of woman, wine, chocolate, bra fittings, and more And Im not invited!
Have you visited www.half2run.com? This challenge is a fun way to keep your running on track for years to come. A half marathon in half the states? Just over 1,000 have joined the challenge Including me!
For those of you off to race in Traverse City this weekend, no matter what race day brings, enjoy the natural beauty and the adventure Not to mention the store wide sale at Running Fit! The official Bayshore race apparel will also be for sale at Running Fit before and after the event. Shop early for the best selection, besides, buying Bayshore apparel gives you one more motivational reason to get to the finish line, so you can wear it proudly!
Running Fit Traverse City is on the corner of Front Street and Park. The hours are Friday: 10am 9pm, Saturday: 10am 8pm, Sunday: 10am 5pm. We are closed on Monday Memorial Day. The staff will be on the course taking hundreds of photos that will be posted around the store after 1 PM race day, a fun tradition!
Enjoy every healthy running day,
Randy Step, an obsessed runner ready to head north for adventure!
May 13, 2009 - May I share some taper tips, starting with, enjoy it!
Yo Run Gang,
With the Traverse City, Bayshore Marathon a week away many of you are like me, into the taper. For those of you newer to distance racing, we taper our training miles the days (weeks) just before the event. A time to lick the high mileage training wounds, resting up and storing the muscle glycogen needed to get us to the finish line. During the taper we find ourselves with extra time on our hands, time to worry about our training, our race, and what we eat.
May I share some taper tips, starting with, enjoy it! You worked hard to get here, use the extra time to read a motivational book, watch a motivational movie, get a massage, take a nap ... I guess you could be responsible and catch up on work you got behind on during training dang.
A good rule of thumb is to cut your weekly mileage in half the final two weeks. Example, from 40 to 20 to a race week total of 10 miles, I go to every other day running the final week, nothing long. As you drop your mileage, up the tempo. Short fast runs will make marathon pace feel slow and easy. Bring on the taper!
For those of you who like shopping a sale, this weekend at our warehouse headquarters in west Ann Arbor, its Crazy Larrys Running Garage/Tent Sale where Larrys blowing out all kinds of cool and strange, running stuff. (For example, I spotted a Hal Higdon Running Book from 1980) All 7 stores have sent stuff they needed moved and Larry who works in the warehouse (And has to deal with all of it) says it has to go or hell quit .Hmmm. Closeout shoes from 35% 75% off, winter stuff from 50% to 75% off, even the current inventory will be at least 10% off. See the times and dates below.
After my spring marathon, I go into triathlon mode for the summer. This year, give a Tri a try; check out this perfect low key, and fun, Wednesday night triathlon series at www.runtrextri.com.
Run smart,
Randy Step, an obsessed runner about to put his feet up
May 6, 2009 - We are gearing up for longer races.
Yo Run Gang,
For many of us, along with spring running, comes an increase in weekly mileage. This is not because we were wimpy in winter its because we are gearing up for longer races, right? Anyway, as we increase mileage the body must adapt to this new level of running and there is always a risk of too much too soon and developing some new pain. Many of us are at that stage now, getting up in the morning with a sore heal, arch, hip, knee pains that go away as we warm up and get moving. I call these the good pains, not that they are good but they are better than a pain that comes up during a run, pain that increases as we continue on the run, the pains I call bad pains. The good pains call for ice after the run (Ice we often skip because, heck, the pain went away during the run.) and perhaps a day or two off to calm them down, skip these steps and the good pain might turn into a bad pain. When a bad pain comes up during a run and if we continue to run into increasing pain, we run the risk of needing weeks or months off to get back. When these pains come up, stop the run, walk home or get a ride, ice, and take several days off. If you follow this strategy, you have a good chance of dodging the long term recovery bullet. What Ive just explained is the hardest part of being a runner, which is, not finishing the planed run or race, feeling like a wimp as you do something that is just the opposite of being a wimp.
Tip of the week, go to downtown Ann Arbor Friday night for dinner, and catch the all downtown merchants moonlight madness sale, including Running Fit, open to 11 PM!
Enjoy every healthy day,
Randy Step, an obsessed runner, flirting with the edge
April 29, 2009 - Michigan winter has done its job!
Yo Run Gang,
Yesterdays run, 47 degrees, windy and raining and Im lovin it! Im so excited about every running day above 40 degrees that nothing can bother me; the Michigan winter has done its job!
Warm days are coming and for those of us who ran all winter outdoors, heat adaptation will be important. A good way to start is to overdress a bit on cool spring days. Its tempting to run in shorts, just because you can run in shorts! But even for my run yesterday at 47 degrees, I wore tights, jacket, gloves, hat, the whole bit. Overdressing on the cool days will pay off as the warm days hit. Heat is a serious enemy, an enemy that you cant dress for and need to respect; getting the body heat adapted will help.
One more tip, as the weather warms the combination of bare thighs, sweat and friction equals chafe. Im a huge Body Glide fan. Body Glide is comes in a form like a stick deodorant. It is a non greasy, long lasting chafe preventer. Try it on you nipples! (A guy thing).
Tis the race season! Join me this weekend at the races, Saturday, Live Like Andi 5k, 10k, 10 mile in Wixom, www.livelikeandi.org, and Sunday, Burns Park 5 & 10K in Ann Arbor, www.burnsparkrun.org.
Run, run, run, run, run, run,
Randy Step, an obsessed runner with no bare skin showing Yet!
April 21, 2009 - I had a bad long run experience.
Yo Run Gang,
On Friday, I had a bad long run experience, not unlike hitting the wall. I finished the last miles at a snails pace, hoping a car would hit me and put me out of my misery. After a run like this, I find myself afraid to head out the door, nervous about the outcome, even with a day off in between. After a bad run, we question why, over trained, under trained, diet, stress, depression, bad karma, or perhaps the wrong combination of things. Most often a bad run is a learning experience but sometimes, not, its just a bad run. No matter, shake it off, get back on that horse and ride!
Honest, this is not just a shameless plug! I got a new pair of running shoes today and cant wait to get them out on the road. Not only do I like trying on a bunch of shoes and talking to the staff about my shoe options but along with new running shoes come a slew of positive thoughts, feelings and motivation. Fresh shoes, fresh legs, new goals, new run plans, race plans and thoughts of roads and trails I can wait to travel. New running shoes, an investment with immediate and immeasurable returns, even while still in the box!
Trail race weekend! There is still room to enter the Road Ends 5 Mile Trail run on Saturday but Sundays Running Fit Trail Full & Half Marathons are sold out! Enter the 5 mile at www.trailmarathon.com. We are still looking for a few volunteers for Sunday. Not only will you get a voucher for a free race (You can even use it to run for free Saturday!), but you will get an invitation to the Dash & Burn volunteer party and will be giving back to the sport we love. Email This email address is being protected from spambots. You need JavaScript enabled to view it. and say, count me in for a day in the woods!
The Umbuntu award is now on display in West Bloomfield, next week Novi!
Dont think, just get out and run,
Randy Step, an obsessed runner with clean shoes about to get dirty
April 15, 2009 - I love the peaceful solitude of a training run alone...
Yo Run Gang,
I love the peaceful solitude of a training run alone, my time to sort out the tangled world. I also like to run with friends, some for the conversation where pace and distance matter little and some for the motivation where pace and distance are maxed and challenged. Last but not least, I love to line up on race day and find out where I stand, mostly to compete with myself but yes, to see how my time compare to others and To duke it out!
Running is a personal sport; nobody else cares about our race times, our weekly mileage or our running pace. That said, nothing about lining up for a race should make us feel nervous or self conscious but for many of us, no matter how many times we toe the line, those feeling creep in. Once the race has started and we settle in, the jitters fade and the fun begins. I can understand how entering an event for the first time can be perceived as an almost insurmountable challenge for the beginning runner. We have all faced that hurtle. Those of us who finally leave our comfort zone and take the plunge find that the fears or preconceived ideas of racing were silly, holding us back from the full enjoyment of the sport. I just received this email that expresses it well.
For me as a beginning runner (and mature runner-51 years old). I also want to tell you how much I enjoyed the Meteor 5K. I walked a bit more than I wanted to but still got a lot of running in- I saw a few people doing what I was doing- that was very motivating too!! I am so glad these runs are open to everyone, runners and walkers no matter what level you are at
Spread the word! Share the gift of running and racing with friends, perhaps put them on our email list or just forward it on. For a good first time race, I suggest The Fit 5K, 7:05 PM Wednesday evening April 29, 2009, perhaps the most low key event in the state, a great first race, a fun midweek diversion for us all! Enter at www.runfit5k.com.
Now, how about getting over that first time Triathlon hurdle? Yikes! No Yikes about it, dont become a dinosaur, check out the T-Rex Triathlon Sprint Series. The first event of the season is the Triceratops Tri, Wednesday June 24, 2009, another midweek, low key, fun event! Dust off the Schwinn Varsity and join us at www.runtrextri.com.
Get out and race!
Randy Step an obsessed runner (And closet Triathlete) still spreading the word.
April 8, 2009 - Its time to play in the dirt!
Yo Run Gang,
My wife Kathy and I have made a vow never to play the age card again, that is, bringing up age when talking about running or anything! Example: When I was in my 20s, I ran this race a minute a mile faster Or, Yeah, you were ahead of me but wait until youre over 50, or any similar comment that uses age as an excuse. It has been refreshing to become ageless again and to enjoy running, competition and every day of life to the fullest extent possible. Ahhh, to be in my prime again, Ill be darned, I am and to think, I get to stay here! Give it a try, youll be hooked!
It was great to see so many of you at the Martian Invasion of Races! 4,500 participants, yikes, this event is becoming the real deal. As I awoke to 6 inches of snow on Monday thinking, if this was race day it sure would be a memorable one!
Next event, its time to play in the dirt! The Road Ends 5 Mile trail run is Saturday April 25th and the Running Fit Trail Marathon and Half Marathon are on Sunday the 26th. Enter at www.trailmarathon.com. Better yet, come into Running Fit, enter the race and buy a fresh pair of trail shoes. (Shameless Plug!) My favorite, the Brooks Cascadia 4.
Free Weed Whacker T-Shirt! Please join Running Fit and the Michigan DNR and do your part to improve the quality of Michigan State Parks Sunday April 19th. Simple and fun volunteer work in the woods, no experience necessary. Just bring your garden gloves (Or we will provide some) and any friends and family. Our friend Laurel from the DNR Stewardship committee will show us what evil weeds to pull out and we can all whack away! Meet at Half Moon Lake Beach on Hankerd Rd., 1.8 miles north of North Territorial Rd. in the Pinckney Recreation area. Meet in the upper lot at 10 AM and well pull weeds until 1 PM. Optional 5 mile trail run at 9 AM. Click here to register (for free!) online.
Umbuntu Award on tour! Running Fit was selected to win the international Umbuntu Award by the Running Industry as the most humanitarian and charitable running specialty store in the world! Yes its old news, but the actual award just arrived and we get to show it off for one year, kind of like our own Stanley Cup! It is a very unique piece of art, hand beaded by a Zulu Artist from South Africa where the award originates. It will be in the Northville Store for the next week, Friday 4/10 to Wednesday 4/16, then on to West Bloomfield Friday 4/17 to Wednesday 4/22. Well keep you posted on future sightings!
Run in the dirt,
Randy Step, an obsessed runner in my prime
April 1, 2009 - I just love old time neighborhood races.
Yo Run Gang,
As part of the fitness community, Im sure you can relate; the weekend left me sore, tired and pleasantly beat to a pulp. The weekend included a glorious long run along with a marathon of other physical and non physical non stop action. I find that work is a good place to recover from play, time behind the desk (With my shoes off!) has its place.
The Martian Invasion of Races has things hopping around here; we are up to our ___ in aliens! Over 4,000 runners, yikes, join the madness this weekend. Enter at online until noon on Friday at www.martianmarathon.com.
I just love old time neighborhood races, and I like to visit Ann Arbor, the perfect combination. Sunday May 2nd is the Burns Park 5 & 10K Run, a 30 year old event in the classic old neighborhood just east of the U of M campus. Rolling streets, big beautiful old homes; a nice family event. Then its off to Angelos, Caf Zola or the dozens of great Ann Arbor breakfast & lunch spots! Enter at www.burnsparkrun.org.
Another neighborhood race that same weekend on Saturday May 2nd is the Live Like Andi 5K, 10K and 10 Mile run starting at Catholic Central High School just off Wixom Rd. in Novi. A newer race through newer lake front neighborhoods for a great cause. Join me for a Goofy weekend as I run Live Like Andi on Saturday and follow it up by running the Burns Park run on Sunday! Can a spring weekend get any better? Enter at www.livelikeandi.org.
Lets run, were burning daylight,
Randy Step, an obsessed runner doing everything to excess!
