Running Adventure!

Last winter in the Dominican Republic I had an Indiana Jones type run. We woke on departure day to a tropical rain storm. It had been raining hard all night in fact. The group was supposed to meet at 7:00 for a last run then hit the airport. Earlier in the week we ran a very hilly donkey track of a road up into the foothills of the mountains. The track took us through 3 or so villages, people living on a thread of existence. No power, open sewers, no schools or much of anything. A few goats and scrawny chickens, lots of crying babies and impassable rutted roads. A 10 mile loop course with no turning back. Did I say HILLY?

Well, the group that planned to run with me on the loop decided to sleep in ... or were wimps about a bit of mud. My Chinese buddy Youngmen did finally show up and we decided to go ahead without the safety of a larger group, my usual insurance on such a run.

January 30, 2008 - The rule: Never let the weather affect your planned run.

Yo run gang,

Im sure you can relate I put off the Monday morning run at 20 degrees opting for the day end run with a predicted high of 40. The morning was still, clear and the sun rise was beautiful. I ran that night in the dark, pouring rain and perhaps mid 30s. Each foot fall was a cold wet shock, you get the picture. The rule: Never let the weather affect your planned run, when race day dawns, you have no choice in the matter and you better be ready and know how to dress and run in all conditions. Not to mention, there are a ton of things that will come along to thwart the days run, weather should never be one of them. If the rain had been in the AM, I should still have headed out. Didnt I just say that?

No excuses, last years Super Bowl 5K was held in 5 degree weather with a stiff wind. In 06, race morning dawned with about a foot of new snow, memorable stuff, dont miss this year! Im coming for the finishers pint glass and post race hot wings and not just because theyre being served by the Hooters girls! 5K not long enough? Run a second loop with me, by then youll know the course! Enter at www.runsuperbowl.com.

A trick to get past the midwinter slump almost like magic is a trip to Running Fit for new shoes. At this time of year, the stores are slow and you can take your time trying on everything with our lonely staff members who are excited to talk about your running. Best yet, the 08 spring shoes just came in, new models like the Kayano 14, Nike Structure Triax 10 and Brooks Adrenaline GTS 8. Shameless plug? Well maybe, but Ill soften it up, bring this email in for $10 off any new shoes and fire up the magic!

Get out and run!
Randy Step

For more Run Reading, click here: Running Adventure!

Treadmill Running Will Make You Faster!

Treadmill running will make you a faster, more efficient, injury free and mentally tough runner. Does this sound like an ad for a treadmill company or what? The statement happens to be true (regardless of any shameless plug you might see at the end of this article!) but the results dont come about from any magic, only hard work.

Lets start with the "mentally tough" claim. Lets say you jump on the treadmill for a workout. After what you guess is about hour of running you look down at the time readout on the treadmill and you see that you have actually been on the thing for all of 5 minutes. If you hold out for an actual hour, you will be one mentally tough runner when you get back outside running in the natural environment!

The treadmill makes you more efficient? An interesting phenomenon takes place when you run on a treadmill. Lets say you set the speed of the treadmill at a 9 minute per mile pace. As you run to keep up with a moving belt at a specific speed, you will have a natural tendency to adjust your running form to make it the least effort possible.

January 23, 2008 - Consider racing in Michigan this year as you choose your event goals.

Yo run gang,

Consider racing in Michigan this year as you choose your event goals. With a difficult economy and gas over three bucks, running in Michigan makes more sense than ever. Youll save some cash and help the local economy. To start, why travel to the Super Bowl when you can run the Super 5K in Novi on February 3rd and come home with a very usable pint glass to use during game where you will have the best seat in the house! Go to www.runsuperbowl.com.

Running Dreams, are they common to all runners who dream? In mine, I either find myself running in slow motion, a huge effort, like running in wet cement or with cement blocks tied to my legs or the opposite, finding myself taking huge strides, literally flying just over the earth, waiting for the next foot strike. The nightmare I have is not finding my way to a race, or being late for the start. What does it all mean, anything, nothing?

Hey, tomorrow night is the only night you can catch the movie "Spirit of the Marathon" on the big screen as it plays at several local theaters. Running is ignored by the sports world, a non revenue sport, every opportunity that we have to see running in the spot light is a must! Ive got my ticket! Click here for more information on "Spirit of the Marathon".

Run like you mean it,
Randy Step, an obsessed runner thats not looking to change that!

For more Run Reading, click here: Treadmill Running Will Make You Faster!

2008-01-16 - Run Snow!

There is no typical Michigan winter. Last year we had a very unusual couple of months of heavy snow across the state with no meltdowns. For running, it sucked.

On the flip side, those of us runners who have taken up snow shoeing, never missed a beat! Snow shoeing is the snow belts fastest growing sport, a sport for runners! Were not talking huge numbers but a good guess would be a that 2-3 thousand Michigan runners strapped on snowshoes before heading out for their winter workouts, and the number is growing fast. Its hard to pin this number down but from discussions with representatives of Redfeather and Crescent Moon snowshoes, 2-3 thousand is a good guess. This number is based on sales of performance snowshoes, the smaller frames designed for strapping on your running shoes.

The western states and eastern areas like Vermont and upstate New York are the snowshoe hot beds. 4 years ago, Traverse City Running Fit managers Jeff and Daniel pulled a Midwest coo, convincing the US Snowshoe Association to hold the USSA National Championships in Traverse City, Michigan!

January 16, 2008 - For sanity sake, we all need more than one passion.

Yo run gang,

For sanity sake, we all need more than one passion. Its like having insurance or a diversified portfolio, when something happens and we cant pursue our obsession, we must have an option or - Yikes! May I suggest a well rounded portfolio of three passions, or should I say one obsession and 2 passions? The terms are close to interchangeable but life without one activity where you go over the line will leave you in the middle of the road - road kill. Ideally, two physical passions and one that you can pursue with most of your parts not working. Im talking about writing, reading, research or what have you, perhaps being a Civil War nut, you get the idea. As for physical, it needs to be aerobic and able to cop you a few endorphins, stuff like biking, swimming or paddle sports. These thoughts came up while I was on the bike a lot the last two weeks because of pain and that Im PATIENT DAMMIT! Anyway, Im back on my feet and getting in miles this week, whew.

Road Trip! Join me in Travers City the weekend of January 26th for the Bigfoot 5 & 10K Snowshoe race. No practice necessary, its just running with big shoes, slow hard running but just a riot, no learning curve. Lots of hotel deals and we all need to escape. Go to www.runsnow.com then stay online and grab a hotel room!

Get out and run, then sit down and ?
Randy Step

Head Goat and Obsessed Runner

For more Run Reading, click here: Run Snow!

Dont run to the Doctor

As a coach, this is a classic question and my response. We will all have some aches and pains along the way, the question of going to a doctor or just how to deal with the set back will be a common occurrence.

"Have a question for you. The past few days I've noticed clicking in my knee - mostly when I'm going up stairs. It's not really painful, other than the aches I have all over just from this sudden running that my body isn't used to - that's to be expected. Yesterday there seemed to be some swelling behind my knee area (the point on the back of the leg where it bends) so I put ice on it for a while. Today, it doesn't hurt but its still clicking as I walk up stairs. I realize you are not a doctor, but do you think I should not run again unless I see a doctor first? I hate to miss my miles already. "

My response:
No need to run to a doctor, I'll save you a trip!

New Years Resolution Become A Runner!

Ready to give running a try or ready to try running, again? The major stumbling block to becoming a runner is time. Not finding time to run but the amount of time it takes to realize the results of your effort. It takes about a month for most people to become self motivated (Addicted, passionate?). The problem is, most people give up after a couple weeks because the results come slow. With a specific plan and determination, you can get there. Ill give you the tricks; you give it a month.

Running is and easy entry sport. All you need is a watch and a good pair of shoes. The initial investment should be less than $150 and even if you dont run, you will have comfortable shoes and wont be late. The watch is necessary because time, distance and speed are key to becoming addicted self motivated! You should get the shoes and watch at the local running shop, Running Fit! They will look at your feet, ask you about your goals and put you in shoes that will keep you injury free. The average price of a great pair of running shoes is around $90, give or take $20.

January 2, 2008 - A fun week, everything to excess paid off again.

Yo run crowd,

A fun week, everything to excess paid off again. No injuries from a holiday of running treacherous snow covered trails, snowshoeing with reckless abandon, snowboarding double black diamonds and getting in long hilly road runs in the north. But one bad dance move on New Years will cost me heavy, Im limping and on the side lines. A lesson in all this? Avoid the dangerous stuff!

For those of you starting off the year healthy, get those running streaks and personal records started and hang tough, come spring, you will rock!

I repeat the important stuff; join us Saturday January 12th at the indoor track at U of M for a morning of running in shorts and celebrating a new year of running. A great expo and some free stuff! Go to www.runhealthystart.com.

Your chance to give back to the sport, make a resolution to volunteer for an event this year. Not only will you gain insight to another aspect of the sport by being part of a race crew but you will also get a ticket to the greatest party in running! All who volunteer for a Running Fit event between now and June 14th are invited to the Dash and Burn Bash. You cant buy your way into this one! The party will include a hike to a secret spot in the woods where the fire will burn and the party will rage on. To volunteer, go to the website of the event you want to volunteer at and click on Volunteer. Not sure what the website is? Go to www.runningfit.net/events for a full listing.

Dont think about it, just get out and run!
Randy Step

For more Run Reading, click here: New Years Resolution - Become A Runner!

Night Speed.

These guys were the regulars, I was the guest. First came a quick explanation of the 5.2 mile route, a winter route designed to follow streetlights, not quite enough light but as good as it gets on the far edge of suburbia. We headed into the night.

Only a couple hundred yards into it and the pace was heating up. No conversation. More often than not, this is bad sign, but I was thinking, not tonight! I had the feeling that I was as strong as any in the group, at least the ones who counted those I knew.