June 25, 2008 - Don't ya just love it when you find running shoes that love you back?
Yo Run Gang,
I love to get the summer long runs out of the way midweek as weekends tend to be busy. There is something empowering about a stupidly early weekday long run, after which, I go through the day felling mellow and on top of the world, nothing can bother me!
Don't ya just love it when you find running shoes that love you back! Currently, I'm having an affair with my Brooks Cascadia trail shoes; from fit to function, I can't find a negative thing about them. I'm not in the same groove with my road shoes right now and I think that's enforcing the love of the shoes that are working.
If you are a dirt lover, or if you are ready to give a race on the wild side a try, join us at the Legend Trail Run on August 2nd, 2008. 5 or 10 miles billed as kind of a "Grim Crim". The Legend Trail Run at Sleepy Hollow State Park is just north of Lansing, perhaps an hour and a half drive from the Detroit Metro area and well worth the trip. Follow the run up with a splash in the lake and picnic at the beach. Go to runlegend.com and grab a spot! An interesting tidbit, Bobby Crim, past speaker of the house who's name graces the Crim Festival of Races, has ran at the Legend and won his 70 something age group!
Finishing the Big House Big Heart 5K on the field at Michigan Stadium was way cool, far more exciting than I had expected. Join us at The Big House, 12:30 PM on Sunday September 28, 2008. Sign up now and save a few bucks, go to Bighousebigheart.com and commit! (Worlds Longest 5K?) I will once again offer pre race routes to make your total mileage at the event a 10K or Half Marathon; we had a blast doing this last year. On the website, click on "Make it a 10K, or more!". The race day obsessed runner plan will soon be updated for this year.
Get up and run,
Randy Step, and admitted obsessed runner
June 18, 2008 - Ignore the weather - You never know what it will be like on race day.
Yo run gang,
To be a consistent runner I've learned to totally ignore the weather, besides you don't have a choice when you line up on race day so you might as well know how to dress for all conditions. Never let the weather keep you from a scheduled run, plenty of other things will come up to do that anyway! Did I mention the leaves will be changing in about 3 months?
When I started doing triathlons I used to hate swimming. The water was never the right temperature and unlike running, you could not dress for it, yikes! I also never liked swimming in a pool; it reminded me of running on a treadmill, swimming back and forth in a box of water looking at a stripe, all that changed when I got a swimming wetsuit. I might get in a pool once in a while during the winter but from April to October open water swimming with a wet suite has taken away the dread of the swim workout.
Come on out to Island Lake tomorrow for a Zoot wetsuit demo and a triathlon workout. Call Jane at 248-347-4949 to RSVP and find out more. Some demo suits will be on sale cheap and we will be offering discounts on wetsuit orders.
Beginners Triathlon Clinic 6:30 PM tonight at Novi, call 248-347-4949 and say, I'm coming!
Get outside!
Randy Step, an obsessed runne, who now tolerates swimming.
June 11, 2008 - Everything to excess is the way to go!
Yo run gang,
Day to day life is too wild and busy to cram in another thing so to get those long term goals accomplished, you need to over commit! People who do everything do everything and those who do little do little more. So, you want to run a fall marathon or half marathon? Today is the day to sign up and start the training plan. Yikes! To make the marathon training adventure fun and successful you need to avoid mistakes. By joining Running Fit 501 (Yes, a 500 level class for running!) you will be ready! Our coaches are smart, fun, motivating and great at time management! Go to www.runningfit501.com
Everything to excess is the way to go! I like to run lots of miles in the winter, hit the spring races then turn into a summer triathlete. After the August Tris wind down I go back into full run mode bumping up the miles just in time for the fall races, all without missing a beat!
My tri training schedule? 3 weekly runs, swims and rides. A long day of each and a quick tempo fast day of each and a junk mileage day of each OK, I might slip in a couple extra runs in there when they should be extra swim and ride days but
If you'd like to give a Tri a try, we have a couple clinics coming up (No charge but you need to RSVP) that will get you ready for the T-Rex Tri, 6:30 PM Wednesday August 13th (.5 mile swim, 12.4 mile bike and 3.1 mile run - www.runtrextri.com).
The clinics will be at 6:30 PM on June 18th out of the Novi Running Fit and 6:30 PM July 1st at Running Fit West Bloomfield. On Thursday June 19th, we will have a triathlon swim & run workout at Island Lake Recreation Area; this will include a Zoot Wet Suite and Zoot Tri shoe try on and demo! For more info go to www.runtrextri.com/triathlonclinic.pdf.
Get out and run, swim, run, bike, run!
Randy Step
June 4, 2008 - Never, never, ever grow up!
Yo run gang,
One of the many reasons we run is that it makes us feel like little kids going out to play, so unlike much of our so called, normal adult lives. I especially feel this way when changing my clothes in my car, (seems to happen at least a couple times a week), and running in the rain (splashing through the puddles). Never, never, ever grow up!
This Saturday is the Red Carpet Run 5K. Encourage anyone under 30 not to miss this party! This fun, dress up, rock star run can be a catalyst for a future of running. All fun, a race where what you wear is far more important than pace! www.redcarpetrun.com.
Twice a year, Running Fit throws a party for everyone who has volunteered at events throughout the year. The June 14th Dash & Burn Soiree is a party in the woods (a secret location), around a roaring fire with music food and fun. Optional routes, short and long, walk or run, are offered. You can't buy your way into this one, but you still have the opportunity to volunteer this Saturday for the Red Carpet Run, or on the 14th at the Flirt with Dirt Trail Run in Novi (the morning of the party!). Email This email address is being protected from spambots. You need JavaScript enabled to view it. and say, sign me up, I never miss a party!
For those of you who have volunteered and have not RSVP'd to the party yet, email This email address is being protected from spambots. You need JavaScript enabled to view it. today!
Run, volunteer, and party,
Randy Step, an admitted kid for life
May 28, 2008 - I love my daily run and everything it does for me.
Yo run gang,
I love my daily run and everything it does for me. I also love the experience of giving it my all on race day and being totally spent a race day requiring a taper before, then recovery days after, cutting into the joy of my daily run . A dilemma. Not a big deal when it comes to shorter events but when running a marathon, its brutal. Im reminded of this today as I still continue to nurse muscle soreness from the weekends marathon, rather than hitting the trail for 8 miles or so on this glorious day, darn. A strange thought, I love running too much to race too often.
For those of you running from Dexter to Ann Arbor this weekend, I wish you well! A great event, a great tradition. Stop by Running Fit (On the corner of 4th and Liberty, one block east of Main) after your race for our annual race weekend sale. Get a free race picture if you find yourself! We take about 2,000 random pictures and have the prints up around 1PM race day.
Enjoy every healthy day,
Randy Step
May 21, 2008 - The idol taper time is a blessing and a curse.
Yo run gang,
With over 4,000 runners entered in Saturdays Traverse City Bayshore events, chances are many of you are in taper mode. This week can drive a runner mad. The idol taper time is a blessing and a curse. This is a time for the body to lick the wounds and store muscle glycogen. The extra downtime can mess with your head, it gives you time to question everything from fitness (am I running enough) to food (am I eating too much) to race strategy (how fast should I start) to obsessing about the weather. Running during your taper sometimes can add fuel to this growing doubt. A short run may feel horrible, leaving you asking, If I feel this bad at 3 miles, how can I possibly finish? If this is how your week is going, I can tell you from experience that you are on the right on track, your body is peaked and ready to pop a big one, seriously. How does this work? Thats a good question!
Things to do in June, a fun month to run!
- Today: Buy new shoes at Running Fit, the bad weather is behind us and early summer shoes stay clean and looking good the longest. (Shameless Plug)
- June 4th: Come to the Head Goats swamp party and birthday run, a free 10K on rolling dirt roads, starts and finishes at his lair. http://www.runningfit.net/swampparty
- June 7th: I wish I was under 30! The glitz, glamour and paparazzi will take to the Red Carpet 5K Run in Novi. A rockin dress up run for the young and fabulous! See www.redcarpetrun.com, a fun website, a fun event (No age groups over 30)
- June 14th: Flirt With Dirt 5K and 10K Trail Run, Novi, Michigan! Yes, amongst the malls and mansions there is a wilderness loop! Enter at www.runflirt.com. To get inspired, check out the trail run video from Aprils trail races at http://www.trailmarathon.com/index.php?option=com_content&task=view&id=44&Itemid=99. Part 2 of this video clip was posted just this week!
Taper em up, then run fast and take chances,
Randy Step, an obsessed runner with his feet up!
May 14, 2008 - As runners we often get hung up with the training schedules...
Yo run gang,
As runners we often get hung up with the training schedules, mileage charts, calorie intake, and all sorts of other numbers as we prepare for a big event. Once off schedule, from injury, family crisis or whatever, we can get discouraged or depressed as we try to get back on schedule. Cramming for the exam is not the answer! The reality is, once off schedule, the schedule becomes obsolete. Trash it and write a new one based on the time you have now. The only important aspect of this new schedule is that you have confidence in it and believe it will work. Use what you know. I did. I just missed 7 days of running the third week out from my marathon, including the last long run. If I taper the next two weeks, Im sure Ill be loosing some fitness. Taking into consideration that now I am healthy and injury free, Ive decided to put in a fairly heavy week of mileage including a midweek long run, just a week out from the race. Ill follow this with a one week taper. Will this work out? Not if I dont believe it! But I do! No more concerns, its my new reality, now I can enjoy my marathon countdown schedule rather than worry. My training is fulfilling and fun again!
Enjoy every healthy day, rain or shine,
Randy Step, an obsessed and happy runner
May 7, 2008 - Your body is out on that crumbling edge, just about ready to break off.
For those of you in marathon training mode, when you get to that last long run be it 20 or whatever, remember, your body is out on that crumbling edge, just about ready to break off. Your chances of getting sick or injured are at an all time high. Avoid sick people and act a little wimpy when it comes to moving a heavy object, doing a big day of lawn work or whatever. Yes, it sucks but you worked hard to get here, be a wimp. That said, I just ran my 20 for Bayshore, Im sick as a dog, and I pulled a quad muscle getting screens down from my attic some coach.
Get out and run some trails! Check out this video from the Running Fit trail marathon weekend, it will help motivate you! http://www.youtube.com/watch?v=tb6F_alzHZU
Get out and run!
Randy Step
April 30, 2008 - Peek into my closet.
Yo run gang,
OK, Im an obsessed runner but have alluded to the fact that Im a closet triathlete. Today, Ive decided to let you peek in the closet. In my past writings Ive talked about having a diversified aerobic activities portfolio, this diversification will keep you sane when your body decides to take some time off in one discipline lets say that plantar fasciitis does not allow you to run today. Rather than experiencing a suicidal feeling, not unlike what happens when the market crashes, you head to the pool or get down the bike, let the endorphins roll and these sports suddenly turn to gold! By entering a multi sport event from time to time, you will enhance your personal perceived value of the other sport disciplines, so that even if you are obsessed in one, you can still be fulfilled by another. A bit more peeking in my closet and you find that this obsessed runner (And my wife Kathy) have competed twice at the Ironman World Triathlon Championship in Kona as Ive said, everything to excess!
That said; its also fun to dabble in the multi-sport brands when it comes to shopping for toys! Running Fit has good stock in tri shorts, suits and tops by brands such as 2XU, Zoot, Sugoi and Pearl Izumi. As an obsessed runner, Im so comfortable with brands like Asics, Brooks, New Balance and Nike, its almost a feeling like getting a tattoo, when I put on a top and shorts by a company like Zoot!
Need a first time tri to train for? How about the T-Rex Tri, 6:30 PM Wednesday evening August 13, 2008. A .5 mile swim, 12.4 mile bike and 3.1 mile run. Enter at any Running Fit and you get the very cool T-Rex race T-shirt when you enter! I love immediate gratification! You can get more information and register online at our website, www.runtrextri.com.
Once in a while we cant help but blow our own horn I just went over the Running Fit donation figures for 2007 and must admit, it gave me a wonderful chill. The 2007 total of in-kind and cash donations from Running Fit to various charities, local races, schools and running teams came to $68,000. Yikes!
Get out and swim, bike, run, run, run, run!
Randy Step
Head Goat and Obsessed Runner, now out of the closet
April 23, 2008 - The great part of about not being in great shape...
Yo run gang,
The great part of about not being in great shape is that a workout is such an efficient use of time. Once in marathon training mode, the long run and weekly mileage need serious scheduling to get done but its finally worth it when the 6 mile run seems like a day off and you realize Youre fit! Pick a race, sign up, and get into training mode!
Run tip of the week: Start and finish long runs near the ocean. I once went to a running camp and was coached by Bill Squires from Boston. Squires coached Bill Rodgers, Dick Beardsley and other notable runners back in the day. Coach Squires said to always start long runs near the ocean so that when finished you could just walk in and ice the legs. I was thinking, great if you live near an ocean. I did find that standing in ice water after the run really does work a bit of magic. The icy plunge removes the day-after long run dead heavy leg feeling. You dont need the ocean, any lake will do this time of year and as summer wears on, the creeks and rivers seem to stay icy cold. I also find that water from the hose runs mighty cold and just running it over the legs for a couple minutes does the trick. Yikes!
Old business: Thank you so much for your tremendous response on how to trick myself into doing core and strength training. The trick thats working for me is the guilt I felt after reading all the things so many of you do to stay strong and flexible. Ive posted your responses at runningfit.com, click here and get ready to be shamed into fitness To the core!
Run, plunge, lunge, repeat!
Randy Step, an admitted weak, inflexible, obsessed runner
