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!
For more Run Reading, click here: New Years Resolution - Become A Runner!
A summer reminder, but it applies during all seasons. 75% of Americans are chronically dehydrated, as runners, we should not be one of them!. (Likely applies to half the world's pop.) In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Even MILD dehydration will slow down one's metabolism as much as 3% and prevents your body from recovering from your run or injuries. Lack of hydration is the #1 trigger of daytime fatigue. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should every day?
One good trick is to jump on scale before and after a run and correct any loss of weight due to fluid loss ... Dang, you mean I didn't really lose 3 pounds on that 4 mile run!
Run, hydrate, run,
Randy Step, an admitted obsessed runner ... gulp!
PS: Running Fit has a great selection of hydration carriers, don't run out the door without one!
Diggin' the heat! As you know, I love extremes, truly the spice of life, give me a humid 95 degree or 10 below zero 3 mile run and I'll trade them for any blah, blah, 50 degree 10 mile run! A short run in extreme conditions is such great bang for the buck, an efficient use of time that leaves us not only wasted, but fulfilled, raising our self esteem and that darn feeling of smug satisfaction we get over the rest of the world that stays inside re-breathing stale heated or cooled air.
All that said ... running in the heat is the most dangerous condition you will face as a runner. Heat kills, take a run in the heat seriously. Run short, run in shade, and run hydrated by more than just water and ideally, finish where you can jump in a lake or stand under a cold hose. Stop and walk if you feel strange.
Randy Step, and obsessed runner who is watching the weather channel and planning for today's run!
Yo run gang,
I enjoy the hype and excitement of the premier events, they give credibility to our sport and allow us to line up with the world's best, a bit behind them maybe but there is something magical about knowing we are toeing the same starting line and racing the same course, cool stuff.
A couple great down home event choices coming up fast are:
- This Saturday, the Live Like Andi, 5k, 10k, and 10 Mile run/walk in Novi. A flat, fast road course and a great cause. Check out livelikeandi.org/run-2012.html.
- This Sunday, the Road Ends 5 Mile Trail Race in Pinckney Recreation Area is a rugged single track run/hike in South East Michigan wilderness. Enter at trailmarathon.com or at Running Fit Ann Arbor- West (5700 Jackson Rd, Ann Arbor) on Friday from 3-7 pm. There is no race day registration.
- Next Wednesday evening, May 2nd, The Fit 5K (7:05 PM) and Kids race and One Mile (6:30 PM) takes place from Running Fit Novi. A mid week, evening, old school road race/walk that has been going on for over 20 years. Don't train, don't be nervous, just come enjoy a casual evening run or walk raising funds for The Leukemia & Lymphoma Society. Enter at runfit5k.com or at the store after 4 PM Wednesday May 2nd.
- May 19, in South Lyon, The Book'n Trilogy, 10K run, 5K run/walk and Kids Storytime Challenge, to benefit the library. Enter at ssldl.info/bookntrilogy/
Run, run, run, run, run, walk,
Randy Step, an admitted obsessed runner who is looking forward to lining up at a starting line with you!
PS: Another Awesome Volunteer Opportunity! The Trail Races - April 27, 28
Volunteer Registration and the details here - Volunteer now!
I was recently having a one up conversation with some obsessed runners. Stuff like, Ive ran forty something marathons, Ive ran the Ironman in Kona twice, Ive ran the Western States 100 mile you get the picture. I was kind of feeling like, yeah, I hang around with obsessed runners that have done such amazing feats, it would be hard to impress them and a thought came to me a long forgotten event, (I really did forget about this). I got everyones attention and said, I once ran 35:16 for 10k, a mile in 5:05 and a marathon in 3:14. I got a lot of So what looks. Not bad times but no great shakes, until I said, I did that all on the same day.
Just as the Ironman Triathlon came from a one up conversation in a bar by 3 athletes discussing what was a greater achievement, the 2.4 mile Waikiki rough water swim, the around Owahoo 112 mile bike race or the Honolulu Marathon, when the idea to do them all back to back came up and the triathlon was born!
A few years later in a bar in Jackson, Michigan (Im not sure of this story but its close), the question of which of the Olympic glory running events got the most media hype. The conversation was followed by the idea to run them all back to back on the same day to see what kind of media hype that would bring and The Ultimate Runner contest was born Unfortunately it died a short time later and never caught on. But there I was on the starting line in 1987, hoping I would be a part of history (I ran the 4th and 5th Ironman in Kona and wished Id been there for the first). So that morning I ran 10km, then headed to the track to run the 100 meters, 400 meters, then the mile, all before heading back out on the road to run the marathon. Another thought, I guess this was my first ultra! 33.45 miles! Another thought, I averaged under 7 minute pace!
I was 31 and in my running prime. I was actually voted Michigan runner of the year in 1987 but not for this silliness. My Ultimate Runner times follow.
400 m 65.5
100 m 14.7 (Quite embarrassing, I almost fell on my face out of the blocks!)
Marathon 3:14:39, it was a long day
Go ahead, one up me, I love this stuff!
Randy Step, still obsessed, after all these years
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.