2018-02-21 - Do your running homework

randy freepThere are only a couple more weeks of off season running then... No more mister nice guy! In January we make our spring race plans, in February, we ramp up the mileage and jiggle off the winter pounds. Your homework is to write a training schedule; it will be your coach. The schedule will always be there telling you when you miss a day! Find a schedule that you believe in and use it as a base. Tweak it to your real life schedule and mileage and it will be a key part of your get out the door arsenal.

Did you do your homework? Did you run today?

Randy Step, an admitted obsessed runner with his spreadsheet open and calendar in hand.

PS: Need a little help on your training plan? The Martian Invasion of Races is back in Dearborn, MI on April 14, 2018. We've got distances (AND TRAINING PLANS) for everyone! Try 5K, 10K, Half Marathon, 26K or Full Marathon! This fast course race with SWEET SWAG is an awesome spring goal races.

PS: Need a summer goal? Running Between the Vines is host to Michigan's most beautiful Half Marathon! Join us for 5K, 5 Mile (or both!) or the Half Marathon in Jackson, MI on August 18, 2018. Don't miss the great wine, good times and beautiful vines. We've got training plans for all distances and we promise YOU CAN DO THIS!

2018-02-14 - Short & Sweet Runs

randy flowersWhen asked how far we ran today or what race we are running next, I'm sure we have all at some time answered, I "only" ran 3 miles, or I'm "only" doing the 5K, or I'm "only" doing the half ... I'm here to tell you, NEVER short change your run, never give excuses or apologies for any run or race! Every step counts , every run you head out to do is amazing and no matter how it goes, you should be proud of the effort and share your run proudly! Never, use the word "ONLY" when describing your run! Which brings me to next words you will never say ... "I'm not really a runner". If you are thinking, I just put in a few miles a couple times a week, or, I have never run a marathon, I don't deserve to be thought of as a runner, I'm here to tell you, YOU ARE A RUNNER! If you lace up your shoes and head out the door for a run of any distance on any regular basis, even a mile a week every Saturday morning, YOU ARE a runner! As the rest of the world sits around in a couch potato haze, you have the courage to head out the door.

Run proud and inspire others,

Randy Step, an admitted obsessed runner who recently used the word "only" to describe my day's run to a sedentary friend who had asked how far I had just ran ... And as I said it, it struck me that they may find this description as arrogant and perhaps demeaning to their lifestyle. Dang. As I've said, I write this midweek to myself.

PS: you are FREE to buy CELEBRATORY CHAMPAGNE after the MARTIAN INVASION OF RACES! The Martian Invasion of Races is back in Dearborn, MI and more space-tastic than ever. Be there April 14, 2018 for 5K, 10K, 13.1M, 26K, or 26.2M. Sweet Swag, fast course and EVEN MORE MARTIANS!

PS: RF Events is excited to bring back the Trails in Motion Film Festival to SE Michigan! Films will play from 2:00PM-4:20PM on March 10, 2018 at the Farmington Civic Theater. Join like minded trail runners and adventure sports enthusiasts for a collection of the finest trail and ultra running films! Tickets are $15 and include an invite to meet up afterwards at a local watering hole.

2018-02-07 - Winter isn't quitting... Neither are we

anna winterGet those Yak Trax out, runners, because winter is here to stay! A quick glance at the snow forecast reveals that our daily runs are going to be if nothing else... AN ADVENTURE! Instead of cursing Punxsutawney Phil and throwing in the towel, let's get out the door and show winter what we're made of. How do we do it? Here are some basics to make this a little easier:

  • Invest in some traction devices or a good pair of trail shoes. Both work well in snow and ice. Be sure to pair those grippy shoes with winter weather appropriate clothing and layer up because you're always better safe than sorry!
  • Run short and low. Shortening your stride and keeping your feet close to the ground will reduce your risk of slipping, falling or straining something!
    Slow down! Yes, you heard me, give yourself a break. Getting out the door in these conditions is way more than half the battle so take the pressure off your pace and take it easy out there.
  • Winter will eventually end and the snow will melt, so savor these fun, snowy adventures while we've got 'em,

Baby goat, a not quite as obsessed runner who read the 10 day forecast and is committed to the FUN runs ahead.

PS: you are FREE to buy BEER after the MARTIAN INVASION OF RACES! Do I have your attention? The Martian Invasion of Races is back in Dearborn, MI and more space-tastic than ever. Be there April 14, 2018 for 5K, 10K, 13.1M, 26K, or 26.2M. Sweet Swag, fast course and EVEN MORE MARTIANS!

PS: RF Events is excited to bring back the Trails in Motion Film Festival to SE Michigan! Films will play from 2:00PM - 4:20PM on March 10, 2018 at the Farmington Civic Theater. Join like minded trail runners and adventure sports enthusiasts for a collection of the finest trail and ultra running films! Tickets are $15 and include an invite to meet up afterwards at a local watering hole.

2018-01-31 - Even runners get the flu

randy flowersMy weekly goal is to motivate us out the door but the goal also includes keeping us healthy so we miss as few days as possible. As runners, we get a ton of physical and mental health benefits from our lifestyle, unfortunately, susceptibility to the flu is not one of them, dang. I have several friends fighting the flu currently and I sure don't want to join them. Us runners need to take the same precautions as the rest of the world including hand washing, not touching our mouth, eyes or nose between washings and getting the flu shot. Yes, get out the door for your run but this time of the year, take recovery days after hard or long workouts and after a hard run. We need to be additionally cautious around crowds or anyone who might be contagious because our immune system will be a bit compromised until we recover. So, no kissing strangers after your long runs, until after May 1st!

Run, rest, wash your hands and we can hug again in the spring,

Randy Step, an admitted obsessed runner who once again wrote this, mostly as a reminder to myself, as usual.

PS: LAST CHANCE FOR THE LOWEST PRICE! Join us this Sunday, February 4, 2018 at the Super 5K in Novi, MI to earn your spot on the couch before the big game! Sweet swag, killer halfWAY show, Roary the lion, Detroit Lions legend Jason Hanson on site, JUNK FOOD... what more could you ask for in a 5K?! Online registration closes at NOON on Friday, February 2nd, register now!

2018-01-24 - The running time machine

randy trailLast night I put in some miles on the streets where my running passion first bloomed. It was the 35th anniversary run of the Redford, now Northville, Road Runners Club. I headed out with many members of the same crew I ran with 35 years before. Admittedly, we looked like caricatures of those young, fast, punks of old but as the pace quickened and the break-away groups formed, the same old running magic was there. I jumped into a pack I thought I could hang with and as we put the hammer down and got into a groove, I felt we were in a running time machine. Sure, I was working as hard as I did back then at a pace a couple minutes per mile slower, but unless I looked at a watch, that seemed pretty irrelevant. Dig it.

May we run forever,

Randy Step, an admitted obsessed runner who knows only too well that life can turn on a dime and running does not give us any type of immortality. Yes, it's not about how long we live but how we live each precious day. Tonight I returned from a funeral home where one of Michigan's most fun, caring, giving gracious and competitive athletes, Karen Perzyk, KP, age 49, lay dead, just 8 weeks after her cancer diagnosis and just a few months after running a world class time in a full Ironman Triathlon. RIP Karen, and thanks for showing us how to live life fully to the end.

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