March 25, 2009 - Randy's gone missing....
Yo Run Gang,
You may find this hard to believe, the Head Goat, Randy Step the obsessed runner, has been missing today for many hours in Gnaw Bone Indiana where he is tweaking the course for the May 9th race. He claims to be alive and well, living on the crumbling edge and firing on all cylinders. He just got a cell and called in to say he is having the time of his life in the wilderness but is just not sure where he is. He says that 10 hour charge on the Garmin doesnt cut it but the weather is beautiful and not to worry. With only 35,000 acres and armed with 4 Strawberry banana GUs, he will make his way out in time to write next weeks obsessed email. See www.danceswithdirt.com and click on Gnaw Bone, youll get the idea.
Run smart,
Helen, the Head of I.T at Running Fits Mission Control
March 18, 2009 - Consider a trail race.
Yo Run Gang,
The trails are back! Winter has been holding the trails hostage for the past month, locked down with several inches of solid ice. Trails, a great, healthy choice, easy on the mind, easy on the body, without the dangers of traffic and breathing in un-burnt hydrocarbons. There is a bit of frost heave and mud this time of year and even a runner can have some impact on the trail surface so look for well drained high and dry trails. I do find that running when the ground is soft can actually flatten out bike ruts and improve the trail for when it gets dry and hard. Run smart.
As you plan your event schedule, consider a trail race, better yet, make trail racing the focus of this years calendar! I find a difficult trail run mentally refreshing, no worries about pace and time Im often fulfilled by just finishing! Check out www.danceswithdirt.com, www.trailmarathon.com, www.runflirt.com, www.runlegend.com, www.runvasa.com, and a website that should be up and running by next week or when the vibes are right, www.runwoodstock.com.
Run wild,
Randy Step, a runner obsessed with the wilderness
March 11, 2009 - My body felt worse than the weather...
Yo Run Gang,
Yesterday I headed out for a dreary rainy run. My body felt worse than the weather, tired, dead legged, bad stomach and short of breath. I gutted it out for a while then made a turn so it would be a short loop back to home. 20 minutes of this torture and like magic, all pain faded away, like the sun breaking out (But it was only getting darker and wetter). I felt light on my feet, smooth and the running was effortless. I took a turn away from home and into the woods where my short run turned long and my day was made. The moral to the story, who knows?
The spring races start Now! Not exactly the serious race season yet, but the St. Pats races signals the start. A fun choice, The Shamrocks and Shenanigans 5K is this Sunday, the 15th, 11AM start in Downtown Ann Arbor at Conner O Neils Pub. Info is at www.runshamrocks.com. All proceeds go to Save a Heart, Congenital Heart Center at C.S. Mott Childrens Hospital. A great cause, a fun time and an excuse for your behavior!
Hang tough on your run, the fitness, and the magic, will come.
Randy Step, an obsessed runner looking for the silver lining
March 3, 2009 - You are a Running Rock Star!
Yo Run Gang,
This is an excerpt from an email I received last week:
I am a 47 y.o. female fitness buff who likes to take on challenges (esp. as I mature). Last fall I did the Detroit Marathon: interesting experience, but I'm not a long-distance runner, so one is enough. I prefer the woods and running on the earth And Randy, just an aside: from your emails you would classify me a "wuss," but for almost everyone I know I'm obsessed! It's all relative to one's perspective!
Less than 1/10 of one percent of the population can finish a marathon so yes, she is obsessed (Ok to use passionate here if that helps you), she IS a distance runner, and she is not a wuss!
That said, I can relate to her email and Im sure you can too. As a running store owner Im surrounded by athletes that are faster, do harder workouts and run more mileage than I ever have. As silly as it may sound, I still find myself feeling a bit embarrassed when asked what kind of mileage Im running or what kind of time I hope to run in my spring marathon, with my mileage and times sounding wimpy to me. On the other hand I cringe when I hear someone say, Im not really a runner, I only run 3 or 4 miles 3 or 4 times a week knowing that they certainly are runners and that consistently running 10 miles per week or more is a serious commitment to the sport.
Our perception really is our reality, but its a reality we can change by changing our perception, so lets! Please slap me the next time I get embarrassed when talking about my running; Ill do the same for you!
You are a running rock star!
Randy Step, an obsessed runner, no two ways about it
February 25, 2009 - I had a nice long conversation with an old friend...
Yo Run Gang,
I had a nice long conversation with an old friend today and we had it during a nice long run. It would be cool if we could do all our catching up with friends during runs and that all our old friends were runners! Taking it a step further, I bet if all business meetings and negotiations could take place on the run, productivity would go through the roof! I have been on a conference call during a run and for once I was the quite one!
Ive been warning you, its time to get ready for spring running! The Martian Invasion of Races is coming up fast, April 4 & 5, with a choice of a marathon, half marathon, 10k, 5k and kids marathon there is no excuse and you know you are going to enter anyway so do it now and save a few bucks. The prices bump up on March 1st - Go to www.martianmarathon.com.
Get those kids ready for track! Running Fit track nights (Spike nights) are fun, motivational and the kids get free stuff and big discounts. Check out the dates and times below!
Running Fit Novi has moved! We are still in the Novi Town Center but now on the Grand River side by Bonefish Grill (How convenient!) Maybe Novi Running Fit manager Rachel will hook us up with a deal for after the Monday store run, perhaps Monkfish Monday! If it goes over well we could have Tilapia Tuesday Come on by and check out the new digs. Once we get things a bit more settled well invite you all to a grand opening party, Ill keep you posted.
Run like you mean it,
Randy Step, and obsessed runner, out to trick the world over to our side!
February 18, 2009 - Its grey, windy and getting dark...
Yo Run Gang,
When looking at the daily calendar and to-do lists, were reminded life is busy, complicated and at times overwhelming And to think, we choose to live like this! The other option is to do nothing, an option which comes with the stress of boredom, laziness and feelings of failure. There really is no in between or moderation, once you take on responsibility, be ready to rock and roll. Whats this got to do with running? Im sure you already know, youre a runner, Ive just described your M.O! As we crunch the daily run into the schedule something magic happens, somehow this busy life, is fulfilling. Bring it on!
Its grey, windy and getting dark, time to get out and run!
Randy Step, an obsessed runner, much like you
February 11, 2009 - I got new running shoes today!
Yo Run Gang,
Ahhhh, running in shorts! Yesterday gave me a bad case of spring fever, somehow I better get back in the winter mind set before Michigan slaps me silly Is it really only February?
I got new running shoes today! You may be thinking, big deal; the guy owns a running store for gosh sakes. True, but I always put in 300 miles in the shoes I run in before I ditch them, so as I close in on the magic 300 number I start getting excited and into shoe shopping mode. A simple pleasure in our simple sport and new shoes always help get me out the door. Hmmm I guess that means you should buy new shoes when the weather gets bad!
I just came across my misplaced DVD movie Without Limits (On the life of Steve Prefontane), my favorite running movie of all times. Now, I get to plan a winter movie night, curl up in a blanket and enjoy, another of those simple pleasures! If you have not seen it, or have not seen it in a while, get out and rent it (Find it) this weekend! A Warner Brothers film.
I just heard the weather, wind gust up to 50 mph how can I put a positive spin on that I think Ill head downwind and for a PR!
Run like the wind,
Randy Step, an obsessed runner, about to get my new shoes wet and dirty, yeah!
February 4, 2009 - All it took was one 40 degree day.
Yo Run Gang,
Sunday February 1st All it took was one 40 degree day, a bit of sunshine and the running fire is lit, dont let anything blow it out! Be smart, consistent and the magic will come. Dont increase your mileage over 10% per week, stick to hard easy days, (That is, on - off, long - short, or fast - slow, you get the idea.) Work the core on those easy days and Ill see you this spring on the roads, trails and at the races!
Winter is not gone but its going on SALE! Running Fit is blowing out all the winter run gear this weekend! Check the details below. Yes a minimalist sport but even us runners are motivated by a few new toys! Yes, there will be some shoe deals! Run, shop, run!
Randy Step, an obsessed runner ... who can be deluded by one nice day!
January 28, 2009 - When is your run scheduled?
Yo Run Gang,
Its official; we are experiencing a top ten, worst winters in recoded history. (Actually, Im glad to hear that, I was thinking I was going soft!) To add to the misery index, throw in the worst economy since the 30s and you get recession with depression. These times call for a head clearing run, a run with more value than ever for mental and physical sanity. Unfortunately, the motivation to get out the door for such a run drops inversely to the misery index, a dilemma. I remind you of this because knowing your daemons puts you in a better position to fight them. Get out the door, and push the clouds away.
On an upbeat note, I gave talks at 5 grade school student assemblies in the past 2 days, singing them on to the Martian Kids Marathon program. A program that teaches long term goal planning and puts childhood obesity on the run! The kids agree to log, collect, 25 miles between now and the Martian Kids Marathon on April 4th where they will run their final 1.2 miles with hundreds of other kids in front of hundreds of cheering adults! They get a T-shirt, the same finishers medal as the big kids, and all that goes with the accomplishment of a long term goal, a valuable life skill. Have your kids check out the kids site at www.martianmarathon.com/kids where they can download the log and training manual. I hope to see your family at the Martian Marathon! 5K, 10K, Marathon, Half Marathon and Kids Marathon.
Im running at 5 PM, its in my daily planner. When is your run scheduled?
Randy Step, an obsessed runner who has been told he beats the streets with the running message, much like a fuller brush Christian!
January 21, 2009 - Not too late for a spontaneous road trip!
Yo Run Gang,
Its amazing how the body adapts. Today I ran in sunny 19 degree weather and it felt warm, I was perhaps overdressed but it was great!
Another 10 days of slogging, off season running, will bring us to February 1st, the last of the fun winter races, The Super Bowl 5K, and the first day of spring training. Not exactly spring but February 1st is a good date to start taking your running a bit more seriously again. Time to get onto a schedule and aim for the spring race you entered. (NOT ENTERED? Guilt is a good coachs tool eh?) Check out www.martianmarathon.com & www.runsuperbowl.com!
Did you know Track is the number one participant sport in Americas schools? No other sport even comes close! I believe the school coaches are true American heroes for what they do, the amount of time spent for little or no pay and putting up with our kids and us parents! Yikes! For those of you with kids in track, consider setting up a Track Night for their team at Running Fit. Well offer additional discounts, arrange for product give-a-ways (Fun stuff from the shoe companies), and give you a gift for the coach. Track Nights (Spike nights) are a great way to kick off the season and do some team building. Call 734-929-9026 and let us know what Running Fit store is closest and what dates work. Then, spread the word!
Not too late for a spontaneous road trip! Join this obsessed runner at the Bigfoot Snowshoe Race this weekend in Traverse City, see www.runsnow.com. Better yet, escape to Florida for a half marathon in 2 weeks, cheap flights, cheap hotels and very cheap camping available. See www.danceswithdirt.com.
Enough promotional propaganda, get out the door and get in some miles!
Randy Step, an obsessed runner on an obsessive, but fun schedule
