Weekly 8.15.19

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!!!

[email protected] Ozaukee

Weekly Update 8.8.19

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!!!

[email protected] Ozaukee

Weekly Update 8.1.19

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!!!

[email protected] Ozaukee

Weekly Update 7.25.19

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!!!

[email protected] Ozaukee

Weekly Update 7.19.19

Hot hot hot

It appears that the weather has been feeling left out of our emails, because the news the last few days has been heat.  Hope you have been getting in your runs early or late with all the warm weather and staying well hydrated.  With the forecasted heat for tomorrow we will again have a 6AM start time for our run so that we are done before the heat really gets going.


Group Run: We will meet at the Community Gym in Cedarburg 6am Saturday morning, and head out on the “Fire Ridge 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.

Thank you to Keith for setting out buckets tomorrow!

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

[email protected] Ozaukee

Weekly Update 7.10.19

Thou shalt have fun

Let’s be clear, the race distances that so many of you do, takes focus, planning, and grit.  If we are not careful it also can become a grind instead of a source.  Craig Toerpe sent along a great article that is very funny and uncomfortably true.  Check out the 10 Commandments of Race Day.


Group Run: We will meet at the Community Gym in Cedarburg 6am Saturday morning, and head out on the “Grafton Route (backwards).”  This weekend is shaping up to be another warm and sticky run, so we are doing a route that has some elevation, but also more shade and cover than some other routes.  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!!!

[email protected] Ozaukee

Weekly Update 7.3.19

Happy Independence Day

Bonus Group Run: With tomorrow being July 4th we have two opportunities for you to run with others on July 4th.  We will have a group meet in the Community Gym Parking lot at 7am and run a 5-6 mile route using the “Craig’s Route.”  Another option is to run the DK5K that begins at 7:30am in Cedar Creek Park.

Group Run: We will meet at the Community Gym in Cedarburg 7am Saturday morning, and head out on the “John Taylor 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.  There will be runners starting at 6:30 for extra miles if you want a few more miles this week.

Hydration Drive: It’s that time of year again.  As a run group we have no dues or membership fees of any kind, but about twice a year we ask for runners to donate for the supplies that will be out on route each week.  I would ask that in next 3 weekends you bring a case of Gatorade to help supplement our supplies that go on our routes each week.  I am doing ok on cups, and still have 4 more cases of water from our last drive, so just Gatorade needed.

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

[email protected] Ozaukee

Weekly Update 6.28.19

Summer is finally here

Don’t forget that we have a great local 5k coming up on July 4th in the DK5K (dk5k.us).

Congrats to our runners who raced last weekend: Doug, Craig and Juan at the Hartfest Half Marathon, and Dan Cuminsky at Grandma’s Marathon.  Congrats to all on a great effort.


Group Run: We will meet at the Community Gym in Cedarburg 7am 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.

Have a great week, and as always the invite is there to grab a coffee at Fiddleheads after our run.

Bill @ Run Ozaukee

Weekly Update 6.20.19

Race Season is here

A few races to be aware of.  This weekend is the Berry Big Run in Cedarburg, you can still sign up and I believe walk up Saturday morning to run this great local 5k.  If you miss that one you can run the same course on July 4th at the DK5K (dk5k.us).  Both are great local 5k race right in downtown Cedarburg.

Good luck to our runners this weekend: Doug, Craig and Juan at the Hartfest Half Marathon, and Dan Cuminsky at Grandma’s Marathon.  As always let us know what you are running so we can cheer you on.


Group Run: We will meet at the Community Gym in Cedarburg 7am 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.

New mailing list: Each spring we update our mailing list, which makes sure that those who want to get our emails are kept in the loop, and that we have a waiver signed for each runner for our group.  Please sign up for our 2019 mailing list to make sure that you keep getting these weekly updates.  We will begin using the new mailing list June 10th, so please be sure you are signed up for the 2019 mailing list to be sure you keep getting these messages.

Hydration Drive: It’s that time of year again.  As a run group we have no dues or membership fees of any kind, but about twice a year we ask for runners to donate for the supplies that will be out on route each week.  I would ask that in next 3 weekends you bring a case of gatorade to help suppliment our supplies that go on our routes each week.  I am doing ok on cups, and still have 5 more cases of water from our last drive, so just gatorade nee

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

[email protected] Ozaukee

Weekly Update 6.13.19

Welcome to 2019

Ok I get that we are nearly 1/2 way into 2019, but this is our first email for our new mailing list.  If you chat with any runners who are not getting these emails be sure to pass this along as the link to the mailing list is below in this very email.  It has been an exciting spring at Run Ozaukee (not weather wise).  We have seen a number of new regular runners, and celebrated together as you each continue to take on new goals, races, and challenges, to help us be healthier, and to push ourselves to grow.  As always I am grateful to be part of this wonderful group, thanks for sharing this journey with me.


Group Run: We will meet at the Community Gym in Cedarburg 7am Saturday morning, and head out on the “Fire Ridge 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.  This is a simple out and back route which allows for you to adjust mileage easily to what you are needing on Saturday.

New mailing list: Each spring we update our mailing list, which makes sure that those who want to get our emails are kept in the loop, and that we have a waiver signed for each runner for our group.  Please sign up for our 2019 mailing list to make sure that you keep getting these weekly updates.  This is our first email on the new mailing list, so if you are reading this in your inbox, you already signed up!

Hydration Drive: It’s that time of year again.  As a run group we have no dues or membership fees of any kind, but about twice a year we ask for runners to donate for the supplies that will be out on route each week.  I would ask that in next 3 weekends you bring a case of gatorade to help suppliment our supplies that go on our routes each week.  I am doing ok on cups, and still have 5 more cases of water from our last drive, so just gatorade nee

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

[email protected] Ozaukee