Hydration, emails, and summer is finally here?

Hydration, emails, and running

Lots of content in this email, so I lets get to it!
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 supplement 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 5.30.19

I am what I eat

I want to be really clear I have no interest in wading into the many schools of thought on what runners should or should not be eating for optimal performance.  If you google it you can find more answers that perhaps you would ever want to know (I can’t find the eat ice cream diet on this list sadly).  More what I wanted to begin this email with is the reminded of how important it is to be thoughtful about what you eat.  No matter your school of thought on what is most important for runners to eat, what is really important is that you are intentional about fueling your body.  As runners we ask our bodies to perform and do more than what many people ask of their bodies daily, and we need to be sure that we are properly fueling for performance, recovery, and overall health.
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.

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 supplement 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 needed this time please.

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

[email protected] Ozaukee

Weekly Update 5.23.19

Spring has finally sprung, maybe

I don’t know about all of you but I just sleep better with the windows open at night.  It appears at least for now that Spring has sprung.  Race season is in full swing, most people who run have taken to the streets and sidewalks and traded in their treadmills for now, and everything is in full bloom.  Hope you have been able to enjoy running outside in the beautiful weather the last few days.

Thanks for all your feedback on Run Ozaukee gear, I am working with our vendor to get some ideas on pricing and getting our logo all setup to run.  More details to come soon.

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.

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

[email protected] Ozaukee

Weekly Update 5.16.19

New mailing list and gear survey

Congratulations to Lucy (50 mile PR), Nicki (50K) and Tera (Half marathon) on your achievements last weekend!  Way to represent Run Ozaukee.  Good luck to Doug as he is running Ragnar this weekend also.

Gear Survey: We are looking at having another order of Run Ozaukee apparel this summer and wanted your input on what 2-3 key items we might order.  Please share your thoughts by following the “gear survey” link.

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.

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.  The goal is to get out on the Rustic Road soon, but with rain today and over the weekend I want to wait one more week. There will be water and Gatorade on the route, but feel free to carry what you need also.

Opportunity: The Cedarburg-Grafton Rotary Club is partnering with students in the Cedarburg and Grafton High Schools global scholarship programs to host a Walk 4 Water event to assist people in Africa and Haiti in accessing clean water.  To raise awareness, they are hosting a walk on May 18, 2019, at the Cedarburg High School, beginning at 9:00 A.M.

The walk is a 2 mile loop representing the distance many need to travel to find suitable water for their families.  The loop will be walked twice for those wanting to complete 4 miles. There is no charge to participate in the walk and there will be food and drinks available after the walk.  Donations are appreciated.

Please sign up using the link below and let’s help the approximately 780 million people around the planet who currently lack access to clean water.  The money raised will be used to drill wells and help save lives.

https://www.hhi.org/walk4water/cedarburg-wi-2019

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

[email protected] Ozaukee

Weekly Update 5.9.19

Are we skipping spring?

This was my son’s question the other day.  Between cold and rain he wondered if we are just going to magically enter into summer and skip spring all together.  Now in light of that the weather forecast for group this weekend is looking nice, so plan to join us for a few or more than a few miles.  I keep telling myself that warmer weather will eventually come, and it wont be long before shorts and long sleeves will be the attire for each run.

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.

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.

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

[email protected] Ozaukee

Weekly Update 5.1.19

Racing is Fun

This past weekend I worked at a water stop at the Deer Run, and cheered as Rosa, Linda, and Wanda all ran past (nice work by the way).  As I handed out water and cheered for the runners this much was clear to me: racing is fun.  The atmosphere, the adrenaline, the bibs, it’s a unique atmosphere that is hard to replicate in any other context. I share this as I watched a 5k/10k race past.  This incredible atmosphere to me is not based on number or runners or distance of race, or even the venue, but just that you are racing.
Group Run: We will meet at the Community Gym in Cedarburg 7am Saturday morning, and head out on the “Cedarburg to WI 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 4.25.19

What motivates you?

The other day I was talking with a friend who recently signed up for their first 10k, and another who signed up for their first marathon, and when I asked what lead them to that decision both said the same: motivation.  They both shared that to have a race on the calendar gave them the motivation and accountability to get out there every week, to stay with it on days they are sore or tired, and to celebrate a tangible victory.  I wonder for you as the weather turns, what will motivate you this spring?  Do you need to get race on the calendar?  Commit to being a regular at our Saturday runs? Or something else?

Group Run: We will meet at the Community Gym in Cedarburg 7am Saturday morning, and head out on the “Fire Ridge Route.”  With the weather forecast being questionable, this route allows for us to adapt the length we run easily if needed due to weather.  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 4.17.19

Run fast to run fast

A coach shared this simple but profound tip with me two years ago.  Her point, for me to get faster, I would need to not surprisingly run faster during my training runs.  I share this to say if you have not integrated speed work into your training, I would highly encourage it, not just to get faster, but for some variety, to keep things fresh.  Here is one example of an intro to speedwork.  Just something to try as the weather warms, and we no longer have to worry about ice and poor footing.

Group Run: We will meet at the Community Gym in Cedarburg 7am Saturday morning, and head out on the “Grafton 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.  I am so excited to be joining you all this weekend, after has seemed like far too long.  Hope to catch up with many of you Saturday morning.

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

[email protected] Ozaukee

Weekly Update 4.11.19

Race time

Congrats to all who ran the Southshore Half, and both full and half Milwaukee Marathon last weekend!  Also good luck to Nikki and Natalie as they take on a Ultra marathon this weekend, and Doug and Juan as tey head to Illinois for the BQ.2 in Geneva, IL.  As always let us know when you are racing so we can cheer you on at your races.

Group Run: We will meet at the Community Gym in Cedarburg 7am Saturday morning, and head out on a new route for our group the “Pioneer/Grandville/Bonniwell 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 Craig Toerpe for again setting out water.  I believe this is the last weekend for a bit that my wife or I am working, so I look forward to seeing you all again soon!

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

[email protected] Ozaukee

Weekly Update 4.4.19

Ready Set Go!!!

The beginning or race season is upon us, so good luck this weekend to those running the Southshore Half, as well as those running the Milwaukee Half or Full Marathon.  As always let us know if you are toeing the line so we can cheer you on.  Good luck to Dan, Doug, Juan, and Eric, as well as any others running this weekend!

Group Run: We will meet at the Community Gym in Cedarburg 7am Saturday morning, and head out on the “Kaehler’s Mill 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