September 3, 2008 - My biggest pet peeve.
Yo Run Gang,
My pet peeve seeing a runner running on a main drag, running with and not against traffic Hey, youre giving running a bad name!
By not living a sedentary life we avoid some heath risks but take on others. Sure, the obvious risks like getting hit by a car while out on a run but the hidden risks associated with breathing and exchanging more air in our lungs and sweating and burning more calories, requiring more fluid and food put through the system. Running along a main thoroughfare and breathing in that swirling dust cloud filled with unburnt hydrocarbons and what ever else is blowing around makes me think of our lungs like a Fram oil filter trapping the dirt. Not a healthy thought, get me to a trail or side street at least!
As for fluids, Im sure that today, drinking close to a gallon of tap water each day adds additional risk, runners need clean water and healthy food lots of it!
Perhaps this is a good time for a shameless plug for our event water sponsor, Absopure, the water for runners. For the athlete, water delivery makes good sense. I just learned Absopure also has one of the largest plastic recycling operations in the world right here in Dundee, Michigan and that they will home deliver cases of plastic bottles, picking up your old plastic at the same time, cool eh? We will be serving Absopure at Dances With Dirt and Big House Big Heart and Absopure will be taking the empty plastic bottles to recycle them. Call 1-800-4-ABSOPURE for home or office delivery and thanks for putting up with my shameless plug, whew.
Run healthy,
Randy Step, an obsessed runner who obsesses on the run!
August 27, 2008 - Motivation
Yo Run Gang,
I was recently asked what to do when youre not feeling motivated to go out for a run. I thought Id give some of my common answers: Motivation is a feeling, feelings are a choice. Like so many things in life, yes, happiness is a choice. Example: You get in a traffic jam, your choice could be to sit in this rush hour traffic jam and appreciate the time alone with your thoughts, to sort out the world, or, you could park the car and get in a run, not loosing any time in your day, or, you can gripe, moan and complain about how the world is and be miserable. Your choice! (Reminder: Keep a bag of running gear in your car at all times!)
Another example: When the weather is hot and muggy, you can make an action plan and put out some ice water on a shaded loop and get psyched about the challenge of this hot run and how it will help with your heat adaptation for the next hot race, or, you can gripe, moan and complain about how the world is, do nothing and be miserable!
So, when your mind seems to be made up that it wants to do anything but run, go run. Show your mind that not running is not an option. Hey head, get with the program or be miserable, it's up to you, I'm running! Feel bad; run down, unmotivated, good! Once this run is finished you will have a much greater feeling of satisfaction and accomplishment than an easy run on a nice day. Those are the wimpy runs!
So the next time you feel unmotivated, get your lazy butt out the door and hammer!
Randy Step, who chooses to be an obsessed runner
August 20, 2008 - My last Olympic comments.
Yo Run Gang,
Watching the Olympic coverage offers us a great opportunity to analyze form. A time to study arm carry, forward lean, stride length and all that goes with efficient running, heck, why not learn from the best? While watching the mens and womens 10K I was in awe to see what seemed to be effortless sub 5 minute miles. I also noticed that the form of the elite athletes did not change much during the cool down and warm up miles, showing that we really can learn good form from world class runners and that pace is not a factor. Yes, even us schlock runners can learn to slog more efficiently!
My last Olympic comments Dont you just love the sports that dont need judges? Sports whose outcome is determined without opinion or politics? Sports where the winner goes the fastest, longest or highest? Bring on the running events!
Any cross country runners in the family? One last plug for spike night! Details are below.
Yes, Dances With Dirt is sold out but you can still have a chance to experience this wild event in the dirt by being a volunteer on The Dirt Crew Sept. 6th! Join me as we put on this impossible event, I promise a good time and lots of swag! Email This email address is being protected from spambots. You need JavaScript enabled to view it. and say, yep, its my turn to give back! Thanks.
Run efficiently forever,
Randy Step, an obsessed runner who is now thinking too much while out on the run.
August 13, 2008 - The Olympics are upon us!
Yo Run Gang,
Did you know that watching TV can be good for your running but it only happens every 4 years. The Olympics are upon us! After watching the best in the world and seeing the passion and commitment first hand, you cant wait to get your butt out the door and try to be better than you are.
We can all be roll models and heroes. How many times have you heard a neighbor say, arent you the one I see out running every morning? Yes, you are setting the example that in this busy world you fit in your run, perhaps making them pause to think, maybe I can do this too. Heck, invite them!
A busy week for the obsessed runner and closet triathlete, Running Fits T-Rex Triathlon is sold out at 400! Watch for more mid week evening venue runs from us.
Watch TV!
Randy Step
Head Goat and Obsessed Runner trying to find his remote after 4 years!
August 6, 2008 - Never, never, ever, ever grow up!
Yo Run Gang,
Like Peter Pans says, never, never, ever, ever grow up. The running life sure helps keep us acting like kids and fitness in general helps ward off the lethargy of old age. I dont go to a lot of concerts but recently went to see Jack Johnson and last night saw Sheryl Crow along with James Blunt. The audience for Jack Johnson was in general, significantly younger than the Cheryl Crow crowd. They stood dancing singing and smiling the entire concert even though Jack Johnsons music is on the calm and quiet side, while the Cheryl Crow crowd sat like they were at home watching TV even though the music was rockin. Dont let this happen to you! Get out and run! Get out and dance! And never trust a thought you have while sitting down and never, never, ever, ever, never grow up or stop running!
Know any High School Cross Country Runners? Spread the word about the Running Fit Spike night Thursday August 21st in Novi. Reps will be on hand giving away lots of cool swag, spikes will be 20% off and it will be a fun night to fire up the season and well worth the drive!
Randy Step, an obsessed runner and Peter Pan fan
July 30, 2008 - Take the time to get a non fit neighbor out for an easy run or walk.
Yo Run Gang,
Those of us that live the running life may have a skewed view of the "average American" when it comes to fitness. For me, being in the running and event business only adds to my warped view. Sure, day to day life brings us in contact with plenty of people that are in horrible shape including some of our own friends and family but overall I'd guess we still get a false sense of what the true shape of America really is. It struck me this week while observing the crowd along a northern Michigan holiday parade route ... Yikes! The percentage of "large" people (I'm sure there is a politically correct word) and the number of people who still smoke was a bit of a shock. Perhaps it's always been this way and I am a poor observer but my gut feel is that the country is on a down slide.
Not that I have the answers; but getting out there and setting the example, talking positively with people about running and taking the time to get a non fit neighbor out for an easy run or walk would be a start.
Run, walk, share,
Randy Step, an obsessed runner
July 23, 2008 - Running, on the surface, is such a simple, uncomplicated sport...
Yo Run Gang,
Running, on the surface, is such a simple, uncomplicated sport that is fulfilling both physically and mentally. With just minimal equipment needs and even less in the athletic abilities department, you cant get any more basic. It truly is just one foot in front of the other, as they say, even a child can do it.
As we mature into our running, as the positive aspects of its addictive qualities take over, we slide below the surface of this so called simple activity and find an ocean of information to be learned about our sport. Hundreds of running books, monthly periodicals and laboratory reports on physiology, gait analysis, nutritional needs and so much more have been written and new information comes along constantly.
As Ive said, run forever, you wont be bored.
Randy Step, and addicted runner, over 30 years getting out the door and learning every day.
July 16, 2008 - What's your time?
Yo Run Gang,
What is your 10K time? What is your marathon time? You would think these are simple straight forward questions Not! When asked such a question a runner will do some mental gymnastics to come up with an answer. Do you give your personal record time from 12 years ago, do you give the time you hope to run next, the time you ran last, a ball park time of about what you can run now? (always erring on the fast side of course) Worse yet, do you answer with an explanation that includes your entire running career including your P.R, your almost times, if my training goes the way I hope time, or based on how much Im improving right now time
The hard truth is that you are the runner you are today and the time you actually ran at a recent race is what matters. Damn.
Randy Step, an obsessed runner who has not set a P.R. in many years but is quick to talk about his old race times!
July 9, 2008 - Its time to plan a long fun summer vacation run!
Yo Run Gang,
Its time to plan a long fun summer vacation run, even if you are not on vacation! The normal training day does not allow time for a run that includes shopping, a stop at a bar, sight seeing along the way stuff like that. In addition, it takes the vacation or lazy weekend mentality to make this run work! Plan this excursion on a warm summer day so stopping and being wet and cold is not an issue. Bring cash, a water carrier with an area to pack treasures and some energy food.
The route can be a big loop or point to point depending on the area. If you run point to point you need a return strategy, a ride! Pick a vacation town (Ok, any town, even Ann Arbor during next weeks art fair) near by and figure out a long route to get there, include some points of interest (Road side stand, waterfall, scenic view spot, skinny dipping hole ) and a shorter route back, with more points of interest (Dive bar, model homes, garage sales, skinny dipping holes) if you can fit them in. Do the town, hit the galleries, pubs, hot spots, running shoe store (Shameless plug!) and dont be afraid to do some, dare I use the word, walking! Actually, you should throw in a bunch of walking from the start so pace does not become part of the plan that works out to be a 10 mile day that takes 4 hours or so! Enjoy every minute!
Run, sun, sip and walk,
Randy Step, an admitted obsessed vacation runner/wanderer
July 2, 2008 - Good Pain vs. Bad Pain
Yo Run Gang,
Good Pain vs. Bad Pain
Good Pain: When the mileage is high and youre out there running near the edge where life is full of color, you may wake in the morning with the creaky achy body of a person twice your age. It might be a little knee pain, heel pain, shin, hip, groin or back pain or it might be a bit of all of them. As you warm up and get moving through your day the body smoothes out and for the most part, the pains disappear. These are the good pains! Its OK to get out and run but perhaps its time for an easy day or day off, Id even suggest a bit of ice on the troubled spots. Ice is the miracle drug, a couple minutes of ice on a specific spot and its like a couple days of healing and rest, without the rest! Take the time to ice.
Bad Pain: You are out on the run and a slight pain develops anywhere. As you continue to run the pain seems to be increasing. You feel it out for a bit to make sure its not just some phantom, fleeting pain that goes as quick as it came but a pain that is increasing as you continue to run is nothing to ignore, were talking bad pain. Once you are sure this pain is real and getting worse, bail on the run, find the quickest way home, ice the area of concern and take 2 or 3 days off cold turkey. This maneuver may save you weeks off. For a runner, bailing from a run and getting off schedule may seem more painful then this small increasing pain, especially if your out running with friends or worse, running in a race but this is the time to be smart And at the time, you will hate yourself for being so smart but not nearly as much as you will later hate yourself for being dumb and running further into the pain. Damn, these one day awesome then next day fragile bodies.
Run smart,
Randy Step, a limping obsessed runner that knows, those that cant do, write, teach and coach!
