January 14, 2009 - The middle of the road will get you run over.

Yo Run Gang,

Have you noticed the proliferation of articles and books with topics like, Run less, run faster, Train only 3 days a week and finish a marathon, or Run your best race on only 20 miles per week? I dont get it. It seems like there is a lot of dumbing and numbing down in all areas of our lives and passions going on in this country. I promise, it wont happen in this blog! My advice for 2009, make a resolution to put in the highest running mileage week of your life and put in the longest single run you have ever done! Perhaps put in your most mileage ever have while training for a specific race. Plan for it, put it on the calendar and make it happen. Youll be faster, fitter and will get the kind of satisfaction not found in with some wimpy attempt to just get by. The middle of the road will get you run over.

Join me at the Super Bowl 5K on February 1st Where I plan to run the course a couple times, to add to the enjoyment and deserving of the Hooters hot wings at the finish! Enter at www.runsuperbowl.com.

Randy Step, obsessed with running with no regrets

January 7, 2009 - Still in love and obsessed my wife, family and running.

Yo Run Gang,

30 years ago I snuck out for a 10 mile run with a beautiful young woman; we were sneaking because her mother considered seeing the groom on the morning of the wedding bad luck. Now with 2 wonderful grown children and 30 years of wonderful memories, we continue to run long together and I believe its possible that this magic can go on for another 30 years. The email that follows adds to my hope and gets me all choked up

Just want you to know I had a blast at the Holiday Hustle since I was the only one in my age group, got a first and a beautiful ornament. I'm new at all this stuff, so thought I had to walk 5 miles, not 3.1. My running son-in law from Crown Point, Indiana told me that distance would be a piece of cake for me. He also helped calm my nerves (by phone) making sure I had the chip in the shoe correctly, etc., etc. When I called him after the race to tell him I was first, he jumped instantly to the Internet to get my times, etc, etc. I told him----"They won't have that this soon", but he was on the site before I finished my protest and there was my name: Rita Rotramel, 79 years old, FIRST! He was more excited than I was, although I was pretty excited too. He has great plans for me next year when I'm 80. I love the shirt and your fun messages. - Regards, Non wimp walker, Rita - Ho Ho Goooooooo

Im reminded how events change people into athletes, at any age! Need a new challenge to rekindle the flame? Join me for a road trip to Traverse City on January 24th weekend for the Bigfoot 5 & 10K Snowshoe Race. Snowshoe running is just running, no learning curve. Well be slow and stumble around a lot but well be laughing, sweating and loving it. You can even rent snowshoes, enter at www.runsnow.com  (Shameless Plug: Snowshoes will be on sale at Running Fit, Traverse City, where packet pickup is held!). I went on priceline.com and there are a ton of cheap hotels this time of year. Ill see you at the most beautiful race start setting you will ever experience, Timber Ridge Lodge!

Randy Step,
Still in love and obsessed with his wife, family and running

2009-01-06 - A new year and time to attack but no rush!

Yo run gang,

A new year and time to attack but no rush! January falls into what I call, off season fun running. Nothing too serious, no real racing, no concerns about a strict schedule. Like December, a time to keep consistent and being content with just getting out the door. Training for the spring race season should start on February 7th at the Super5K (www.runsuperbowl.com), Super Bowl Sunday Morning, the last fun, non race race of the season. Well run easy, have some fun, take home a finisher pint glass then get up Monday morning with fresh legs, a great attitude and a plan for increased mileage and quality running so when spring hits, we will be cranking! See the plug below for Running501, a great place to get a schedule and take your running to the next level. OK, January is the off season but its also the time to set goals for 2010 or they wont happen. Your first 10K, half marathon, marathon or perhaps ultramarathon? One fun goal Ive been chipping away at for a few years is at www.half2run.com. Ive taken on the challenge of running a half marathon in half the states. I shoot for at least 2 new states each year, its the fun stuff that keeps us going! I consider the Martian Invasion of Races as the kick off to spring racing, its the weekend after Easter, April 10th. Choose your distance, make the plan and commit by entering at www.martianmarathon.com.

Get those kids moving! As runners, long term goal planning may be one of the greatest gifts we can share with our kids. (Or any kids you know!) The Martian Kids Marathon requires kids to log 25 miles by April 10th. They will then get to line up and run the last 1.2 miles with around 1,000 new running friends and will get a Marathon Finishers T-shirt and Marathon Finishers Medal. The ability to focus on a goal and chip away at it each day will carry over to all parts of life. Download the fun coloring book style training manual and log at www.martianmarathon.com/kids and get them into the January goal setting mode!

2010, a year or a total run mileage goal for the year!

Randy Step, an obsessed runner with a calendar and pencil in hand!

December 30, 2008 - Any warm winter day is a gift!

Yo Run Gang,

Strange weather but any warm winter day is a gift not to be passed up but the wind! Its time to call in some favors, get a ride upwind and then run home or drive upwind, leave a car and catch a ride back to get the car whenever. I always enjoy a point to point run, it doesnt seem so, pointless!

As silly as New Years resolutions are I enjoy the clean slate feel of the blank running log ahead. A great time to plan, to dream and to start. Having New Years falling in a winter month is a valuable catalyst to get us out the door when we need it most. If youre lucky, you got some Holiday running gifts; these also can help light the fire. No run gifts? This is the week to go buy your self some, call it an investment in motivation, one sure to beat the market in 09! (See the Product of the Week below).

You know I repeat the important stuff. Get online and enter a spring race. Knowing you have committed to an upcoming event will push you out of a warm bed and out the door. For an early season long run check out the Marian Invasion of Races April 3 & 4, 5K, 10K, Half Marathon and Full Marathon. Commit today at www.martianmarathon.com!

Get out and set that point to point P.R!
Randy Step, an obsessed runner looking ahead

December 17, 2008 - The final miles of the running year.

Yo Run Gang,

As we log the final miles of the running year Im reminded of the tremendous motivational value of the log. You may no longer be able to set a PR at a race, but streaks and total mileage PRs are always out there. Totals like the most mileage ran in a day, a week, a year. Streaks like the most days ran in a row or some other motivational streak like number of weeks in a row that you ran at least 3 days. Im sure many of you are looking at the years total and are getting out the door trying to hit a number with value to you. 500 miles, 1,000 miles or maybe 2,000 miles! If you dont keep a log, I suggest you add it to your resolutions!

As the snow blows you will need every motivational trick in the book.

• Run a marathon in 2009! The ultimate gift for yourself this holiday season. Start the process with an entry into Running Fit 501 marathon training program! www.runningfit501.com
• Sign up now for the February 1st Super Bowl Sunday 5K. Having a race on the calendar give your running purpose, you are in training! Enter today at www.runsuperbowl.com. Heck, the finishers pint glass is reason enough!

Get me out of here! Another way to stay motivated to run all winter is to head south for a long weekend of running! A few days in shorts can renew your fire. Join me in Dade City, Florida at Dances With Dirt Green Swamp the weekend of February 7th. I just looked on Orbitz and found a direct Northwest flight from Detroit to Tampa for $169, Thursday Sunday. Grab a friend or 3 or 4, we have $98 rooms blocked at a new Hampton Inn (I have a cheaper hotel solution, scary but clean!). Not ready for a half marathon or more? Come and volunteer, Ill be sure to give you plenty of free time to get in some trail miles! Go to www.danceswithdirt.com and click on Green Swamp! Email This email address is being protected from spambots. You need JavaScript enabled to view it. with questions.

A novel idea, a guys night out at Running Fit, tomorrow night, see the info below. Yes, we know its kind of early for us guys to start shopping for gifts, heck Christmas is still a week away! Get the gang together, Ill see you there!

Randy Step, an obsessed runner motivating you so you can motivate me!

Print this list and bring it in Friday Dec. 19 Sunday Dec. 21, 2008 and get these Last Minute Deals for the Runner on your list or for you!

(You cant go wrong, size hardly matters!)

Socks buy 3 pair, get one free!
Asics Running Bags 25% off
Princeton Tec 4 LED Headlamps, $5 off (Obsessed Runners Favorite toy!)
Running Fit, Nike, Featherlight embroidered running caps $5 off!
Runners World Calendars, 25% off

December 10, 2008 - Slog on!

Yo Run Gang,

Get on your gear, get outside and get to work This is the ad I heard this morning for Farmers Fleet and Supply! Sure sounds familiar!

So, last night, I got on the gear, slapped myself a couple times (Short on sleep) and headed out into the rain. Every step was an effort, I felt dead legged and worked for every breath. 10 minutes in I decided I would run just 30 minutes, what I figured was 20 minutes later I looked at my watch and it had actually only been 2 minutes! I forced out the full 30 minutes, every one of them torture. The moral of the story? Some days just suck. The good part, once I was finished I felt just fine, I was glad I got in a run and I am happy that not many runs go this bad! Many of you have expressed that my obsessed mail offers motivation. I share this story with you so that you know that you are not alone out there on those days when the run goes bad. Slog on!

Join me for the Holiday Hustle 5K in Dexter Saturday night as we go dashing through the snow! More info is at www.runholiday5k.com.

Randy Step, an obsessed looking forward to tonights run, it can only be better!

January 9, 2008 - 2007 was my year for holes.

Yo run gang,

Thought: When you keep a running log, you get to run twice! Especially nice on the days that the run goes well, you experience something beautiful or set a personal record. Recording the texture and details of such a run will add to your running life, again! OK, the New Year is underway and I've beat the log theme to death, enough.

Holes: 2007 was my year for holes. I broke a toe in June and by cutting a hole in all my running shoes, I was able to run pretty much pain free during the 5 months it took until I could finally put on a shoe without a hole. November in Barbados, I ended up with a blister after a couple long hot races. Taking a serrated steak knife I cut a round hole in the heal of my Nike Air Zoom Elites just a bit bigger than the blister. I headed out the door pain free and healing quickly! I felt no effect on the shoes performance; perhaps I'll cut a few more holes and lighten them up. For your next foot problem, consider going under the knife!

On Saturday, put away the Yak Tracks and come Yack on the Track! Open running from 6 AM to 11 AM, U of M indoor track, Ann Arbor. It will be worth the drive to run in shorts and hit the expo! Join us. Enter at www.runhealthystart.com.

Track Meet! After the open run action at U of M, there will be an open track meet. A great opportunity for students in middle school, high school and those of us out of school! A chance to get the feel of running in a full blown meet on a college track with accurate events and timing. Only $5 for kids to enter this priceless experience. Not fast, not to worry, event heats will be by pace. 60, 200, 400, 800, 1600 and 2300 Meters, along with several relays so grab the team! Enter at the door after 11 AM or online.

Get out and run! Randy Step

Head Goat and Obsessed Runner

For more Run Reading, click here: Don't Run To The Doctor!

December 3, 2008 - Tis' the season of giving.

Yo Run Gang,

Those of us who are passionate runners know that running is truly a gift. Not only does it add to our mental and physical health but our quality of life, our self esteem and so much more. Life without running would be quite different.

Tis the season of giving. As with all that is good in life, we tend to want to share our experiences with others. Unfortunately, our passion for running cant be transferred, the passion must be found by the individual but we can play a part. Yes, we can roll model our happiness and health and can invite the beginning runner (Or potential runner) along for a non intimidating walk/run but we all know, new running gear helps get us out the door and fires up the excitement. When we get a new running jacket, new shoes, new watch we cant wait to get out and play with our new toys. By giving these kinds of gifts, you may light a flame that will burn forever. Just try to find a gift that could beat that!

The Obsessed runners suggested Gifts for the potential runner; of course you get this stuff at Running Fit! (Shameless plug).

New shoes: Yes, shoes are a lousy gift because they will need to be exchanged and fitted correctly. A gift card would be more practical but cracking open a box of fresh running shoes adds a bit of magic. You can always include a card that says, yes, you will need to take these back to the store and get fitted in the right shoes but I could not bring myself to giving you a gift card!

A paid entry to a walker friendly event or the Running 101 class for the beginning runner: Remember your first event when you expected to come in last but ended up far from last and excited to enter another! Include a 5K training schedule (Ive linked one here!). Perhaps the Martian 5k on April 4th would be a fun event. Get the info at www.martianmarathon.com.

A running magazine and gift card: People love magazines and the glossy pictures!

Garmin 205: For the potential runners who is a tech nut. Not a cheap gift, your will guilt them into becoming a runner!

Run, shop, run, shop, run, shop,
Randy Step, an obsessed runner who likes new toys

November 26, 2008 - The worse the weather, the more valuable the run.

Yo Run Gang,

Bring it on, the worse the weather, the more valuable the run, both physically and mentally. There is something about a cold morning run in horrid conditions in the dark that gives a feeling of power, what I call a Rambo Run. Its like you have something over everyone else. These runs can make us feel like superheroes, something a run on a beautiful day just cant match. Get out there and feel the power!

Traction time is coming. There is no reason to worry about slipping and taking a fall on the winter run. Putting on Yak Tracks adds to the feeling of invincibility on the winter morning run, there is something about running on crap footing with reckless abandon that fires up the soul!

A time of thanks. Especially during the holidays, I think of our American soldiers on the other side of the world away from family and friends putting it all on the line for us and I stand in awe. Thank a vet.

At a recent convention of all the running stores in North America, Running Fit was awarded the Ubuntu award for being the most charitable Running Store in the world, our industries highest honor. Yikes! The truth is, this award was won by our customers and staff who made such giving possible. With the increasing difficulties in our economy, charity will become even more important in the year ahead but will also be more difficult. Again, we thank you.

Get out and run!
Randy Step

Running Fit, an Ann Arbor, Michigan based company wins international humanitarian award!

Running Fit is the 2008 winner of the Ubuntu Award, a special honor to recognize the leading running specialty store for outstanding community service and involvement.

"The word 'Ubuntu' has no literal translation in English, but in essence it means humanism, a shared world view or vision of humanity," said Russell Clark, C.E.O. of Balega, sponsor of this award. "It's about the principle of caring for each other, and a spirit of mutual support. A person with Ubuntu is open and available to others, generous, hospitable, caring and compassionate. More broadly it is the belief in a universal bond of sharing that connects all humanity."

Click here to read the rest of the article

November 19, 2008 - The weather is consistent!

Yo Run Gang,

The weather is consistent! Consistently MISERABLE! Yes its the off season, but a goal of getting out the door at a minimum of every other day should be a minimum. No mileage minimum needed, once you get out the door that part works out fine. Get out the door. Yes, I do repeat the important stuff!

Last week I mentioned shopping for value, bang for the buck, not spending on unnecessary stuff, garden statues come to mind As I packed my running garb today for my mid-day run, I noticed I always grab the same pair of CWX tights, my Peal Izumi Jacket, my Brooks mitts The point is, you dont need 10 of everything, just a couple of good pieces in each apparel category and you can run all winter. Run gear is all constructed from different variations of the same polyester fibers and good technical apparel wears like iron. Someone once asked, You paid $200 for a Gore-Tex running jacket?, my response, some people pay that much for a suit coat, just try wearing that 7 days a week and see how long it lasts. Seriously, I wear the same couple of jackets day after day, all winter long, year after year, talk about value.

Pull it on, lace em up, and you know what,
Randy Step, an obsessed and consistent runner