Hello everyone,

Ever watch the NFL on TV and roll your eyes at the fact that so many players feel the need to introduce themselves and their college by accented “THE” really obnoxiously?  Me too…but it is way cooler, if we do it, and it’s talking about running 30 miles together, as a team, right?

Anticipation is building for the capstone event of the year, our very own THE Run Ozaukee! Mark your calendars now:

Saturday, November 16, 2019

The concept is a run across Ozaukee county on the Interurban Trail by the intrepid members of Run Ozaukee. Check out the attached overview for basic information.

The course is divided into four legs totaling about 29.2 miles of the Interurban Trail. Participate as an ultra, team, or independent runner:

• Ultra – run entire course yourself (29.2 miles)
• Team – combine with other runners, teammates take on designated legs:
  • Leg 1: 10 miles
  • Leg 2: 8 miles
  • Leg 3: 5.1 miles
  • Leg 4: 6.1 miles
• Independent – just come out and run one of the legs to be part of the fun!

We will start promptly at 8:00 AM (7:00 AM for ultra runners) at the intersection of the Interurban Trail and Pebble Beach Rd. (County Hwy K) at the north end of the county. The finish line is the intersection of the Interurban Trail and County Line Rd. Party follows at Spanky’s Hideaway on County Line Rd.

Form a team or decide which leg(s) you want to run and email your intentions to Dan Jones ([email protected]).

More information on cost and logistics to follow soon. Looking forward to it and hoping for a big turnout this year!

Good morning crew,

First of all, I want to begin by sending congrats to those who complete the Lakefront Marathon last weekend: Dan, David, Nora, Craig, Tera, Juan, Natalie, Sandy, and Rob! Great work to all, hope you have enjoyed some rest and good recovery this week after your great achievement. I also want to thank all of you who helped at the Run Ozaukee water stop.  This is a great chance each year to serve our community, and other runners, as well as get our name out there to share all that our group is and does.

Good luck to Doug, Lexi, Melinda, and Ryan as they toe the line with Olympic Champions at the Chicago Marathon on Sunday! The weather is looking great, enjoy one of my favorite cities!

WEEKEND RUN: We will meet in the Cedarburg Community Gym parking lot this Saturday at 7am then head out on the “John Taylor Route (backwards).” As always there will be water and Gatorade on the route. To see the map click on “weekend run” and it will take you to our website with maps of many of our common routes.

THE Run Ozaukee: I know you just got an email yesterday, but mark those calendars, Saturday November 16th, the second annual Run Ozaukee relay.  See yesterday’s email for more info.

As always plan to hang around for coffee and great conversation at Fiddleheads after our run.

Run Happy!!
Bill @ Run Ozaukee

Those who are participating in the Run Ozaukee Build Up Run, this message is especially for you. 

Please meet at CUW, Parking Lot B (closest to Lake Michigan) no later than 5:50AM.  During that time, we will again review the route, share important information regarding hydration, and make sure you all have a ride back to CUW.  Check out the map here so you can be familiar with the route. We plan to have water and gatorade on the course approximately every three miles, but feel free to carry any additional fuel or hyrdation that you desire.

Before we depart, we will also have you sign in, so our drivers can make sure you are A.) Alive and well finishing your last 20 mile run B.) We account for you going back to CUW.  

Dress appropriately, hydrate and eat well over the next few days, and remember to enjoy every mile of this training run.  We look forward to seeing you all no later than 5:50AM.  There will be information announced Saturday morning for any interested in a post run beverage or food.

LAKEFRONT MARATHON WATER STOP: For a number of years, our run group has provided volunteers to work a water stop around the epic mile 20 water stop at the Lakefront Marathon.  We again are going to be at this water stop representing Run Ozaukee and cheering on racers.  To sign up or get more info please email John Taylor. 

Run Happy!!
Bill @ Run Ozaukee

I will miss you all this weekend as I will be running the Holland-Haven Marathon on the other side of Lake Michigan.  Thanks to Craig for taking lead and setting out buckets for the weekend.  Make sure to read all the updates we have some RSVP deadlines coming ASAP. SATURDAY GROUP RUN: Saturday we will meet at the Cedarburg Community Gym at 7am.  We will be running the “John Taylor Route.”  We will be doing the route backwards this week.  This route is about 10 miles long.  As always hang around after for coffee at Fiddleheads to chat running, life, and whatever else comes up. LAKEFRONT MARATHON WATER STOP: For a number of years, our run group has provided volunteers to work a water stop around the epic mile 20 water stop at the Lakefront Marathon.  We again are going to be at this water stop representing Run Ozaukee and cheering on racers.  To sign up or get more info please email John Taylor.  LAKEFRONT MARATHON BUILD UP RUN–  We are only 6 weeks out from running the Lakefront marathon (7 weeks if you are running Chicago)!  If you are following a training plan, most likely you have a few 20 milers coming up in the next few weeks.  It has been an annual tradition for Run Ozaukee over the last 10 years to support a 20 mile build up run for the Lakefront marathon.  We would like to continue to offer this up to all of our runners, especially this year as there have been some slight modifications towards the end of the route.  As we have conversed with many runners, there is a peace of mind knowing the course ahead of race-day, so you can physically and mentally prepare and put your best foot forward.   In order to prepare for this undertaking we do need you to RSVP no later than Friday, September 6 so all of the last minute logistics can be prepared. Lakefront Marathon 20 mile build up run Date: Saturday, September 14th Location: Meet at CUW – Parking Lot B (right next to Lake Michigan) Start Time: 6:00AM End Location: Henry Maier Festival Park Mileage: Roughly 20 miles…but who is really counting?! (This is the last 20ish miles of the Lakefront Marathon Route) Water Stops:  Gatorade and Water will be provided along the route by a support vehicle. Transportation provided back to CUW as long as you RSVP by Friday, September 6 Run Happy!! Bill @ Run Ozaukee

With Fall races, there is plenty coming up for Run Ozaukee, so be sure to read it all this week, and to RSVP if you plan to join us in a few weeks for the Lakefront Build up run.

SATURDAY GROUP RUN: Saturday we will meet at the Cedarburg Community Gym at 7am.  We will be running the “Meekwon Golf Course Route.”  This route is about 9 miles long.  This varies some from the map on the website.  We will run from downtown to the bike path south, around Meekwon Golf Course, then back through Hawks Landing to Evergreen, then through the neighborhood back to the start.  As always hang around after for coffee at Fiddleheads to chat running, life, and whatever else comes up.

LAKEFRONT MARATHON WATER STOP: For a number of years, our run group has provided volunteers to work a water stop around the epic mile 20 water stop at the Lakefront Marathon.  We again are going to be at this water stop representing Run Ozaukee and cheering on racers.  To sign up or get more info please email John Taylor. 

LAKEFRONT MARATHON BUILD UP RUN–  We are only 6 weeks out from running the Lakefront marathon (7 weeks if you are running Chicago)!  If you are following a training plan, most likely you have a few 20 milers coming up in the next few weeks.  It has been an annual tradition for Run Ozaukee over the last 10 years to support a 20 mile build up run for the Lakefront marathon.  We would like to continue to offer this up to all of our runners, especially this year as there have been some slight modifications towards the end of the route.  As we have conversed with many runners, there is a peace of mind knowing the course ahead of race-day, so you can physically and mentally prepare and put your best foot forward.  

In order to prepare for this undertaking we do need you to RSVP no later than Friday, September 6 so all of the last minute logistics can be prepared.

Lakefront Marathon 20 mile build up run
Date: Saturday, September 14th
Location: Meet at CUW – Parking Lot B (right next to Lake Michigan)
Start Time: 6:00AM
End Location: Henry Maier Festival Park
Mileage: Roughly 20 miles…but who is really counting?! (This is the last 20ish miles of the Lakefront Marathon Route)
Water Stops:  Gatorade and Water will be provided along the route by a support vehicle.
Transportation provided back to CUW as long as you RSVP by Friday, September 6

Run Happy!!
Bill @ Run Ozaukee

Today we are going to cut right to the chase since there is plenty of great content to share about upcoming events at Run Ozaukee.  First of all good luck to: Craig, Ryan, Doug, Keith, Juan, Mario, Rosa, and Lexi as they run the Badgerland Half Marathon this Saturday. SATURDAY GROUP RUN: Saturday we will meet at the Cedarburg Community Gym at 7am.  We will be running the “John Taylor Route.”  This route is about 10 miles long, but for those who want to add a few extra miles, I (Bill) will be running from the parking lot at 6:30am for a few bonus miles.  As always hang around after for coffee at Fiddleheads to chat running, life, and whatever else comes up. UPCOMING CLINIC: One of our own, Dr. Rob Meilbeck has some upcoming clinics for runners coming up that might be a great benefit.  One is on Stride Analysis, and the second is on solving foot and ankle issues.  Be sure to check these out, or reach out to Rob for more resources. LAKEFRONT MARATHON WATER STOP: For a number of years, our run group has provided volunteers to work a water stop around the epic mile 20 water stop at the Lakefront Marathon.  We again are going to be at this water stop representing Run Ozaukee and cheering on racers.  To sign up or get more info please email John Taylor.  LAKEFRONT MARATHON BUILD UP RUN–  We are only 8 weeks out from running the Lakefront marathon (9 weeks if you are running Chicago)!  If you are following a training plan, most likely you have a few 20 milers coming up in the next few weeks.  It has been an annual tradition for Run Ozaukee over the last 10 years to support a 20 mile build up run for the Lakefront marathon.  We would like to continue to offer this up to all of our runners, especially this year as there have been some slight modifications towards the end of the route.  As we have conversed with many runners, there is a peace of mind knowing the course ahead of race-day, so you can physically and mentally prepare and put your best foot forward.   In order to prepare for this undertaking we do need you to RSVP no later than Friday, September 6 so all of the last minute logistics can be prepared. Lakefront Marathon 20 mile build up run Date: Saturday, September 14th Location: Meet at CUW – Parking Lot B (right next to Lake Michigan) Start Time: 6:00AM End Location: Henry Maier Festival Park Mileage: Roughly 20 miles…but who is really counting?! (This is the last 20ish miles of the Lakefront Marathon Route) Water Stops:  Gatorade and Water will be provided along the route by a support vehicle. Transportation provided back to CUW as long as you RSVP by Friday, September 6

80/20 Rule

A number of coaches and running authors have shared this idea, you should run 80% of your miles at an easy pace.  Easy means you are not sucking wind, praying the run is almost over, or getting withing 15-20 seconds of race pace.  You are then to run 20% of your runs hard.  Like really hard, like you finish the run/workout and you are proud of yourself because you pressed so hard.  On the other hand, I find that left to our own devices we will instead settle into no mans land.  Not hard, and not easy.  And from what research has shown, those middle effort runs help our fitness and running prowess minimally.  That what is best for growing our V02 max among other things is to focus on workouts being nice and easy or grind it out hard.  Just some perspectives on this from a Nike Running Coach.

Group Run: We will meet at the Community Gym in Cedarburg 7am Saturday morning, and head out on the “Rustic Road Route.”  You can see the full route if you follow the group run link to our website.  There will be water and Gatorade on the route, but feel free to carry what you need also.

Per usual, hang around after our run for a cup of coffee at Fiddleheads!!!

Bill@Run Ozaukee

Running is good for your brain

We all know that exercise is good for us, and many of us wear devices that track our steps and tell us to make sure that we hit 10,000 or more steps, get up and move and more.  And just as much as running helps us burn calories, it also benefits is our brains.  More and more research suggests that running help our brains and can can even protect us from Alzheimer’s.  So enjoy your runs this week knowing that it helps your body and brain stay sharp and healthy.

Group Run: We will meet at the Community Gym in Cedarburg 6am Saturday morning, and head out on the “Cedar Creek Route.”  You can see the full route if you follow the group run link to our website.  There will be water and Gatorade on the route, but feel free to carry what you need also.

As always let us know how we can be cheering you on as you race (Rosa at her half iron man this weekend. GO ROSA!!!!) But also so we can celebrate with you as you notch those achievements.

Per usual, hang around after our run for a cup of coffee at Fiddleheads!!!

Bill@Run Ozaukee

Food = Fuel

To be clear I am not sure that Beer is always the best source of fuel, but as runners most of you are acutely aware of the importance of what we eat and its impact on performance.  The other week I was speaking with a first time marathoner who was frustrated that all their miles were not leading to substantive weight loss, or if they did lose weight it often came at a cost to performance.  This article from Runner’s World gets at some of this dilemna that most runners face around the balance of fuel and healthy weight.

Group Run: We will meet at the Community Gym in Cedarburg 6am Saturday morning, and head out on the “Rustic Road Route.”  You can see the full route if you follow the group run link to our website.  There will be water and Gatorade on the route, but feel free to carry what you need also.

Per usual, hang around after our run for a cup of coffee at Fiddleheads!!!

Bill@Run Ozaukee

Summer time is race time

It is that magic time of year when races are in full swing, training cycles begin to peak for fall races (I have my first 20 mile run of this cycle this weekend), and people mostly like running outside because we are in this narrow window of time in WI where we like to be outside, mostly.  If you have a race coming up, please let me know so we can be cheering for you as you head to the starting line of any distance or type of race that is on your schedule.

Group Run: We will meet at the Community Gym in Cedarburg 6am Saturday morning, and head out on the “Cedarburg to Wisconsin Lutheran Seminary Route.”  You can see the full route if you follow the group run link to our website.  There will be water and Gatorade on the route, but feel free to carry what you need also.

Per usual, hang around after our run for a cup of coffee at Fiddleheads!!!

Bill@Run Ozaukee