September 10, 2008 - I am NOT going to rehab!

Yo Run Gang,

Ah, the good old hunter and gatherer days, todays life is busy, complex and stressful. The daily run seems to shed off the mental load as the miles add up. The head clears from 1,000 thoughts at once down to a singularly clear mission of movement. What would we do without running, this simple, physical and psychological gift?

Yesterday while listening to some tunes I thought up a design for the back of the shirts we offer to the Big House Big Heart Obsessed runners team. The art will say, Obsessed Runner! Said I aught to go to REHAB, I said, NO, NO, NO! Ill post the art on the website when its ready.

Please join me on Sunday, September 28 at for this amazing run that finishes on the 50 yard line of the University of Michigan stadium and is for a great cause. Enter at No additional charge to join my Obsessed Runners team, just click on Make it a 10K, or More. There is a charge if you order the obsessed shirt. Join me and make it the worlds longest 5K by running a loop of the course in advance and making it a 10K or running a 7 mile course with mile marks and aid, then running the 5K course in advance, then running the 5K, making it a half marathon! We have someone running it all twice for a full marathon if you want to join her! Yikes!

Get obsessed, stay obsessed,
Randy Step, an obsessed runner who is NOT going to rehab!

May 6, 2009 - We are gearing up for longer races.

Yo Run Gang,

For many of us, along with spring running, comes an increase in weekly mileage. This is not because we were wimpy in winter its because we are gearing up for longer races, right? Anyway, as we increase mileage the body must adapt to this new level of running and there is always a risk of too much too soon and developing some new pain. Many of us are at that stage now, getting up in the morning with a sore heal, arch, hip, knee pains that go away as we warm up and get moving. I call these the good pains, not that they are good but they are better than a pain that comes up during a run, pain that increases as we continue on the run, the pains I call bad pains. The good pains call for ice after the run (Ice we often skip because, heck, the pain went away during the run.) and perhaps a day or two off to calm them down, skip these steps and the good pain might turn into a bad pain. When a bad pain comes up during a run and if we continue to run into increasing pain, we run the risk of needing weeks or months off to get back. When these pains come up, stop the run, walk home or get a ride, ice, and take several days off. If you follow this strategy, you have a good chance of dodging the long term recovery bullet. What Ive just explained is the hardest part of being a runner, which is, not finishing the planed run or race, feeling like a wimp as you do something that is just the opposite of being a wimp.

Tip of the week, go to downtown Ann Arbor Friday night for dinner, and catch the all downtown merchants moonlight madness sale, including Running Fit, open to 11 PM!

Enjoy every healthy day,

Randy Step, an obsessed runner, flirting with the edge

2012-10-31 - Every moment

Yo run gang,

This is my attempt to explain what I am learning and observing from my friend Amy's road to recovery after she was struck by a truck while out training. Grief sucks ... and worse yet, slows our path to acceptance and the reality that only learning, then moving and looking forward, matter.


All setbacks vary in severity and the road back to the front of the pack can be a long one but it's what we do, what we've trained to do and what makes this competitive life precious, perhaps it's the essence of our life. The goal is always clear, to get back to the starting line, and share what we've learned to help others get to get to the starting line. Every moment of this life is precious ... even the moment we are struck by a truck that breaks half the bones in our body and puts us in a coma.

Live, love, learn and run again,

Randy Step, an obsessed runner, running with a smile and a drying tear.

P.S. Amy has survived several reconstructive surgeries, is healing well and is out of the life threatening aspects of the crash. Amy's brain trauma was severe but she makes progress forward every day and continues to impress the crew working with her in the rehabilitation unit. It may take months or years but I know that Amy will be back on the run again.


2012-08-08 - Proud

Yo run gang,


Why do we take our bodies to the limit, to the point that we insult our senses, even to a state of panic? I bet just asking ourselves these questions is cathartic, I'm sure that as we contemplate why, a plethora of responses shakes loose and start to flow ... Passion! Obsession! Nirvana! The chance to feel complete, living life in full color and on the crumbling edge ... Knowing that even a crash won't shake the fulfillment of the moment that we have created for ourselves. Amen.

I ran into my American hero last week, Bob Ranta, pounding out the miles at Island Lake Recreation Area, 80 years young, a great dad, husband, Ironman triathlete and for as long as I've known him, a sober alcoholic, a man who traded up in the obsession game! Bob worked into his 70's so he could afford the toys of his trade, running shoes, fast bikes, wetsuits and race entry fees. God blessed you Bob!


Randy Step, an unashamed, obsessed, American runner, proud to the point of tears of every athlete in London!

PS: Run Woodstock is just a month away, please don't miss this chance to trip to a bygone age of peace, love, music and sweat! Enjoy classic rock, running and healing. Walk, run, rock ... rest! At Run Woodstock you can find whatever your body and mind needs, commit now at  Be it your first 5k, or for you fall marathon maniacs looking for the perfect long mileage weekend, Run Woodstock is the answer. Peace out.

April 13, 2011 - Log it!

Yo run gang,

Perhaps the most motivational tool in the, "get your butt out the door arsenal" is keeping a running log with daily, weekly and monthly mileage totals. For those of you who keep a log, you know how motivating the weekly mileage total can be. Also keep track of your streaks and personal records or "P.R.'s", in runner's lingo. Examples of P.R.'s would be: the fastest time you ran around the 2 mile loop from your house or in a 5K race, the most days you ran in a row (a streak), the most miles you ran in a week, month or year or the longest run you ever ran. Imagine that one day as you read over your log you realize that it has been 10 weeks since you ran less than 3 days in a week, or less than 8 miles in a week. Imagine that it is a rainy Sunday and you have only run 2 times this week for a total of 6 miles. It's late, cold and you are considering blowing the day off ... but the log will haunt you, knowing you only need 2 miles to keep your streaks alive! You will run the two miles and record the new P.R., 11 weeks of your streaks! Without the log, would you have ran?


Run it and write it down!


Randy Step, the obsessed runner, with a pile of log books to prove it!


PS: For Women Only 5K, 29th Running!

Sunday, May 15th at 10:30 AM, on the grounds of St. Joesph Health Center in Ypsilanti at 10:30 AM.  This race has a tradition of celebration of women in sport, with a fast two loop course, great for spectators or PR's.  We will be featuring beautiful New Balance Tech Shirts and cool champagne glass age group awards. The race will benefit Susan G. Komen Foundation and Girls on the Run, two charities committed to bettering the lives of women in our community.  You can also enter as team with mother/daughter, sister/sister and grandmother/granddaughter teams.  Walkers are welcome on any team, and you can combine walkers and runners on one team.

More online at or email rThis email address is being protected from spambots. You need JavaScript enabled to view it. if you have any questions or would like a paper entry form.

Men! Email Rachel to volunteer!

PS: Live Like Andi 10M, 10K Run, 5K Run/Walk, 4th Annual!

The 4th Annual Live Like Andi Run/Walk is just around the corner.  Come on out and run a 10 miler, 10K or 5K or come on out and walk the 5K.  It's all for a great cause.  All of the proceeds (100%) goes to adenoid cystic carcinoma research, patients and their families.  This worthwhile and fun event is May 14th at Catholic Central HS in Novi.  Go to www.livelikeandi.orgfor more info.

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Welcome to RF Events!

RF Events (RFE) goal is to create and execute events that can live on in memory as the most significant moments in life, events where goals and dreams become reality, a tall order that we take seriously.

Yes, there are some cheesy and fun themes but behind the scene a detailed plan executed by our crew to insure a safe serious timed event that your training and hard earned entry fee will not be wasted on.

RFE does not chase the fads and promises not to put on flavor of the month, money grab, been there, done that runs. We believe in successful events that stand the test of time, events that can become memorable traditions for you, your family and friends.

You can expect a great value for your event dollar from RFE, our goal is to pay the bills, support charitable causes and make a modest and fair profit … so we can party like rockstars until the next race!


Your faithful event crew at RFE:
Randy (The Head Goat), IronMandy, Baby Goat, Gare Bear, Swamp Dog, Timing Trevor, Yellow Dog, #UFN, Shady, Your Mom, Mother Fultcher and Speedy!

Unpaid Staff includes Kristy, Fit Janet, Ted & Joanne (The Purple Grays), Red Rider John, Wild Bill, Trail Dog, Mark the Beard, Bernard the Texan, The Admiral, Sue & Phil Wade, Dave & Lorri Walch, John & Margo Heebert, Sam Denominee (& family & friends), Ant and hundreds of the coolest people you will ever meet on planet earth.