2013-02-13 - Run away from your problems

Yo run gang,
February 13, 2013

Running is a wonderful escape, giving us an hour or so away from being a serious adult. The harsh realities and responsibilities of life are there when we get back but we can charge into them refreshed, clear headed and maybe a little ... smug!

We return armed with the peace and satisfaction we have gained from the run and the knowledge that there is so much more to this rich and wonderful life. Bring it on!

When the run is going well, keep on going! There is no better time to get in a long run than to start it at the end of the run distance you had planned for the day! I'll often reset my watch and start fresh, you can't beat a bonus run! Resetting the watch is just a little mental trick, it's not like we don't know we just put in an awesome run! Getting home to write a big number in the log when we didn't expect it can sure supercharge our running week!

We are so lucky to be able to run away from our troubles, guilt free!

Randy Step, an admitted obsessed runner who is running away from ... stress, obesity, heart disease, arthritis, Alzheimer's and bad guys.

2012-02-01 - Smart & Efficient

A common comment I hear, "I'm not really a runner, I only run 2 to 3 miles, 3 or 4 times a week." I have thought about this and where this mindset comes from. Lacing them up and getting out the door, consistently, while putting in minimally 5 miles a week lets me know this person is definitely a runner and a dedicated runner at that! My guess is when we look at ourselves we have a tendency to compare what we do, for example running, with the people we know that run more than we do, not those who do less and not looking at the whole picture, we sell our accomplishments short. 

If we look at all we do in a week, between family, business, socially and then look at the commitment it takes to put in the weekly runs that we do get in, and then consider the physical and mental benefits these runs give us, we'll realize we are not only RUNNERS but smart and efficient ones!  


Run smart,

 --Randy Step,  an admitted obsessed runner, a runner, just like you! 

 PS: 30 years ago today, I lined up with my bride Kathy in Kona for a sub 12 hour Ironman performance that changed my life forever.
I went to Hawaii as a funeral director, obsessed runner and triathlete ... and I have never worked a day in my life since. Thank you all for helping me live the dream! (Good trivia, yes: we raced in the  Kona World Championship race twice in 82', as they moved and have held the race to October ever since!)
PS: The Super 5K Volunteer Registration is now open! 
  Join us on February 5 in Novi as we kick off Super Bowl Sunday! Voluneer Now!
PS: Life is too important to be taken seriously (quote credit goes to Victor S.)!
Join me on June 16th at the Canton Liberty Festival 5 and 10K... dressed as the Statue of Liberty! Seriously! Costume included with race entry! Stay tuned, more info to follow...

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

September 30, 2009 - I'm a sucker for information!

Yo run gang,

Like most of us, Im a sucker for information that supports the things I do in life. For example, after reading some article on a study that extols the benefits of drinking red wine, Im quick to repeat this information like its the gospel. When it comes to positive info on running, Im like a fuller brush Christian, knocking on doors and spreading the word! This week I heard a news blurb about a study showing that joints get creaky in old age because the synovial fluid dries up over time, and that by being a runner, you lessen this loss, the body compensates by increasing the fluid. It stated that on average, a 50 year old runner has the fluid levels of a sedentary 38 year old. Dont ya just love this stuff? It gets me out the door!

Please join me and be one of the 12,000 runners at the Big House Big Heart Run this Sunday! Enter at www.bighousebigheart.com! Well party together on the field of the UM Big House when we finish!

Run well, be well,
Randy Step, and obsessed runner with the knees of a much younger man!

Run 'n' Grill in the 'ville...with Brooks!
Why eat and run when you can run and eat AND try out some cool new shoes! Come on out to the Northville Running Fit this Thursday night @ 6:30pm for our weekly Run 'n' Grill! That's right - we cook for you while you're out running and it's FREE! This week Brooks will be joining us, and bringing out some shoes for y'all to take for a test run!

What's the catch??? There isn't one except no run, no eat! That's right ya gotta earn those calories! The group heads out around 6:30pm (which, for some reason beyond explanation, is actually around 6:40pm here in Northville). Mileage for the run varies (between 4 and around 8 miles) and paces vary.

So show up and RUN and EAT with Brooks and the crew at the Northville Running Fit this Thursday night! We'll leave the grill on for ya!

2011--6-15 - Work hard to feel bad!

The weekly long run is always an adventure, never knowing how we'll feel in the late miles, the valuable miles! All the running before the fatigue hits are necessary but the miles that start to hurt are what we came for, the good stuff! These painful miles are where the body learns to store more glycogen and better utilize oxygen, the training effects we're looking for. Savor the pain, and get excited when it hits, you worked hard to feel this bad, the rewards will come!

The passion for running that is shared by the crew at Running Fit shows in everything they do, from the products and services they provide in the stores to the incredible events they produce. Memorable events that let us put our hard work and training to the test. A new one to put on your calendar is the "RUN SCREAM RUN!" 5K and 10K on Saturday morning, October 22nd. Racing in costume while being chased by a demon with a chainsaw may get you a new PR! Wiard's Orchard in Ypsilanti, voted as the number one horror attraction, will be the ideal setting for this event! Costume divisions and Zombie divisions (Costume not required but you will placed in the uninfected division, being chased down by the infected Zombies! Super discounts to Wiard's attractions for all participants. See runscreamrun.com and wiards.com.

Run, scream, finish, smile,

Randy Step, an admitted obsessed runner looking for company to join in his misery ... and ultimately, success! 

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