Month: March 2022

April Moosletter 2022

in this issue:

March Recap

race to the pasture time trial

upcoming meets

Volunteering Opportunities

Freshman spotlights

Workouts this week

March recap

Indoor → Outdoor

Pointer Final Qualifier

Spring Break

Race to the Pasture Time Trial

Race to the pasture Time trial

We are heading into the outdoor track season! Our Cows got the legs moving on Saturday, March 27th at the Race to the Pasture time trial. Thank you to everybody who came out to race or volunteer despite the cold!

Pictures

Results

upcoming meets

NIRCA Nationals: We are kicking off the outdoor track season with NIRCA Nationals the weekend of April 2nd in Olivet, MI! Meet information can be found here. Reminder to get your Moo Mentor/Mentee a gift for Nationals, if you are in the Moo Mentorship Program.

Pioneer Open: Signup is open for the Pioneer Open, which is on Saturday, April 9th at Carroll University! Signup closes on Sunday, April 3rd at noon. Sign up for the Pioneer Open and any other meet this season here!

Volunteering opportunities

RACE starts on Saturday, April 9th! Meet at the picnic point trail entrance at 9am every Saturday to be paired up to run with a kid with autism! No signup necessary, just show up!

Ainsley’s Angels (AA) is an organization where you help mobility-challenged children complete races by pushing them in racing wheelchairs.

On Sunday, April 24th, Ainsley’s Angels will be hosting an educational session at the YMCA and needs 5-10 volunteers to help with set-up and demonstrations! More information about the organization here: https://www.ainsleysangels.org/

Glow Run 5k: Ainsley’s Angels will be at the Glow Run 5k on Saturday, April 30th! This is an opportunity to run with Ainsley’s Angels and help someone complete a race.

Sign-up and info about all these events can be found here.

Freshman Spotlight: Dylan hartnek

Dylan Hartnek is a fun, dedicated WTC calf who always comes to practice ready to run and spend time with his buddies, specifically Alex E, Justin, Trenton, Brendon, Derek, Riley, and Alex M. He is double majoring in Political Science and Legal Studies. His favorite event is high jump and his best post-race meal is the Culver’s bacon deluxe double with cheese curds and soda (3/4 root beer and 1/4 Dr Pepper)! Something he does not miss about high school is waking up at 6:20am. His favorite WTC memory is running his season record 8k at XC regionals! The most valuable lesson he has learned in college so far is to avoid trying to sneak into frat parties... Something he is looking forward to in his coming college career is not having to take math classes in the future; he doesn't like math.

Freshman Spotlight: Kaylee Rajek

Kaylee Rajek is a friendly, fun calf who comes to meets and practices with a smile! She is majoring in biochemistry, her favorite event is triple jump, and her favorite post-race meal is pickles and cheese sticks! Something she does not miss about high school is living in Wausau Wisconsin. Her favorite track club memory is competing in the 4x200m at Club Relays 🙂 The most valuable lesson she has learned in college so far is that finding your people takes time, but once you do, it’s worth the wait (and to clean your Brita). In her coming college career, she is looking forward to meeting more amazing people and hopefully passing Organic Chemistry (WTC believes in you Kaylee!)

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday
  1. Warm up and accels
  2. Workouts option 1:
    1. 150m, 200m, 300, 200m, 150m
    2. Pace ~ @ 85 - 90%
  3. Workout option 2:
    1. 150m, 300m, 400, 300m, 150m,
      1. Rest after  
  4. Rest
    1. Rest after 150m/200m - 3 minutes
    2. Rest after 300m+ - 5 minutes
  5. Cooldown, stretch and core

 
Tuesday BRING SPIKES

    1. Warm up
    2. Hurdle mobility -    
      1. 1 leg in each 2x
      2. 2 legs in each 2x
      3. Lateral (each way once)
      4. Backwards, 2 legs in each twice
      5. Lateral over/unders (each way once)
    3. Workout:
      1. 3 strides
      2. Block starts, hurdle work, jumps or an active recovery workout
    4. Stretch and core

 
Wednesday
  1. Warm up
  2. Mini hurdle drills 
    1. Over the knee rotatry
    2. Single leg hop 2x (switch leg)
    3. Two leg hop
    4. Two leg hop and hold
    5. Fast leg 2x (switch leg)
  3. Workout
    1. 4 x 150 @ 75 - 80%
    2. Rest: 2 minutes

 
Thursday BRING SPIKES

    1. Warm up
    2. Hurdle mobility -    
      1. 1 leg in each 2x
      2. 2 legs in each 2x
      3. Lateral (each way once)
      4. Backwards, 2 legs in each twice
      5. Lateral over/unders (each way once)
    3. Workout:
      1. 3 strides
      2. Block starts, hurdle work, jumps or an active recovery workout
    4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Mon meet in the Shell

5:30pm Tues-Thurs meet outside of Engineering Hall

DISTANCE Workout
Monday

Shell

 Mid-distance workout

2-3 mile easy warmup + drills and a few strides

Mile and 800m Intervals: 

600m (1mi), 200 (800m), 500 (1mi), 200 (800m), 400m (first 200m @ mile, last 200m kick!) 2-4 minutes rest b/t reps

1-2 mile cooldown

 

Long-distance workout

2-3 mile easy warmup + drills and a few strides

Alternation workout:

4x1200m (600m @ 5k, 600m steady), 2-3 minutes rest b/t reps

1-2 mile cooldown

Ancillary: Medball Circuit #2, Core #2

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

E Hall

 Mid-distance 

Pre-Nationals Workout - Fartlek & Stride Work

2-3 mile easy warmup + drills and a few strides

Fartlek: 6-8x1minute (2 minute easy jog recovery). Start at 3k effort and work down to mile effort during the fartlek intervals. After 1-minute intervals, take 3 minutes rest and then run 30 seconds FAST (effort almost all out, without overstraining). 

1-2 mile cooldown

 

Long-distance

Pre-Nationals Workout - Fartlek & Stride Work

2 mile easy warmup + drills and a few strides

Fartlek: 5min @ Marathon effort, 5min easy, 5min @ Half Marathon effort, 5 min easy, 5 min @ 10k effort, 5 min easy, 5 minutes of strides (15sec hard w/ 45sec easy)

No cooldown, finish with strides. 

Ancillary: General Strength #1-4 (pick 1-2 circuits)

 
Thursday

E Hall

 Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)

 
Friday

No official practice

 If competing in Saturday’s meet

Easy pre-meet 

3-5 miles with 3-4 light strides

 

If not competing in Saturday’s meet

Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

 
Saturday

NIRCA Nationals

 NIRCA Nats!

If not competing at Nationals: Long Run 

8-12 miles (first half relaxed, second half faster) + 4 strides at the end of the run

Ancillary: Hip/Glute Circuit #2

 
Sunday

NIRCA Nationals

 NIRCA Nats Day 2!

If not competing at Nationals: Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

Ancillary: General Strength Circuit (1-4) x1*

 

Thanks for checking out the April Moosletter. Follow us on Instagram @wtccows 🙂

Weekly Bulletin- Week of March 20th

race to the pasture time trial

Sign up for our first outdoor track meet! It's free! We are having a time trial at Edgewood High School on Saturday, March 26th at 10am. Running and field events will be offered. This is a great, low stakes opportunity to try a new event and get the legs moving before nationals! We will have a social at Ed Klief Park afterwards. Signup closes on Thursday, March 24th at 11:59pm. If you do not want to compete at the time trial, please consider signing up to volunteer!

Meet Information and Signup Link

apparel is here!

If you ordered apparel for the 2022 track season, please contact our apparel coordinator, Sammie Corning (@scorning@wisc.edu), to arrange a time to pick it up!

Nirca Nationals

NIRCA Nationals is the weekend of April 2nd! If you are signed up to compete in shot put, discus, triple jump, or steeplechase at nationals, you must have proof of prior performance. This means you need a link to an official online result (e.g., athletic.net) for the event you want to compete in (multiple links if you want to do more than one of these events).  This result can be from any time in the past (including high school). If you want to do steeplechase, you can use a result from any hurdle event. Please provide the link in the appropriate column of the sign-up spreadsheet.

Additionally, all participants must have the eligibility form signed for the Spring 2022 season, even if they have competed in NIRCA competitions in previous semesters. If you signed it at the kickoff meeting in February, you don't need to worry about this. If you did not, our meet coordinator, Matt Stilling, will be at Union South with the form on the afternoon of Tuesday, March 22nd. Check GroupMe on those dates to find exact times and locations. Please contact him (@mstilling@wisc.edu) if you have some extenuating circumstance.

If you have any questions, please reach out to Matt Stilling, Alex Beckerman, or Lauren Fitzsimmons.

Meet Information

WORKOUTS

SPRINTS: Meet in the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday
  1. Warm up and accels
    1. Workout Option 1: 4 - 6 sets
      1. 45 sec jump squats 
      2. 300m @ 80%
      3. Rest: 5 minutes
    2. Workout Option 2: 6 - 8
      1. 45 sec jump squats
      2. 200m  @ 85%
      3. Rest: 3 minutes

 
Tuesday
  1. Warm up
  2. Hurdle mobility -    
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core

 
Wednesday
  1. Warm up and accels
    1. Workout Option 1: 300m, 400m, 300m
      1. Pace: ~ 95%
      2. Rest: 15 minutes
    2. Workout Option 2: 5 x 150m
      1. Pace: ~ 95%
      2. Rest: 10 minutes
  2. Cooldown, core and stretch

 
Thursday
  1. Warm up
  2. Hurdle mobility -    
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Wed meet in the Shell

5:30pm Mon, Tues, Thurs and 9am Sun meet outside of Engineering Hall

DISTANCE Workout
Monday

E Hall

 

 Tempo pace, 10k pace, & Hill Sprints

Mid-distance & Distance Combined

   2-3 miles warmup, drills, & a few strides

-Group 1: 20min @ tempo, 3min rest, 5min @ 10k pace, 3 minutes rest, 5x15-sec hill sprints (walk down recovery)

-Groups 2&3: 15min @ tempo (10k effort), 3 minutes rest, 5 min @ 10k pace, 3 minutes rest, 5x15-sec hill springs (walk down recovery)

     2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday

Shell

 Mid-distance workout

Intervals @ mile effort

     2-3 miles warmup, drills, & a few strides

-Group 1: 3x(500m-300m) @ mile effort w/ 60-75 sec rest between the 500m & 300m, 4 min rest b/t sets

-Groups 2&3: 3x(500m-300m) @ mile effort w/ 75-90 sec rest between the 500m & 300m, 4-5 min rest b/t sets

     2 mile cooldown

Long-distance workout

     2-3 miles warmup, drills, & a few strides

-Group 1: 1600 (5k), 400 (mile), 1200 (5k), 300 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps

-Groups 2&3: 1600 (5k), 200 (mile), 1200 (5k), 200 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps

     2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Thursday

E Hall

 Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)

 
Friday

No official practice

 

 Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

 
Saturday

Time Trial at Edgewood High School

 Race to the Pasture Time Trial 10am at Edgewood High School

OR

Mid-distance

Easy Long run 8-12 miles with four fast strides to finish

 

Long-distance

Easy long 8-13 miles with 6x30sec surges w/ 1:30 easy in the last two miles

Ancillary: Hip/Glute Circuit #2

 
Sunday

9am E Hall

 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

Ancillary: General Strength Circuit (1-4) x1*

Thanks for checking out the weekly bulletin. What will your random act of kindness be this week?

Weekly Bulletin- Week of March 13th

race to the pasture time trial

Sign up for our first outdoor track meet! It's free! We are having a time trial at Edgewood High School on Saturday, March 26th at 10am. Running and field events will be offered. This is a great, low stakes opportunity to try a new event and get the legs moving before nationals! We will have a social at Ed Klief Park afterwards. Signup closes on Thursday, March 24th at 11:59pm. If you do not want to compete at the time trial, please consider signing up to volunteer!

Meet Information and Signup Link

Nirca Nationals

Signup for NIRCA Nationals closes on Sunday, March 20th at 11:59pm!

Attention Cows! Have you been hearing whispers about a small Midwestern town hosting a big track meet? Well, the rumors are true! After months of planning and searching through over 10 possible venues, NIRCA Natties is finally confirmed for 2022! On the weekend of April 2nd, the Cows will be traveling to Olivet, Michigan to compete in the largest track and field meet of the 2022 season! We will be competing against D1 club teams across the country, so there will be loads of competition for our distance, sprint, and field squads. NIRCA Nats will take place all day Saturday, April 2nd and a half day on Sunday, April 3rd. The Cows will be leaving early Friday afternoon and will stay in Michigan Friday and Saturday night. There are no cutoff times for Nationals—everyone is welcome to compete! However, if you want to compete in shot put, discus, triple jump, or steeplechase, you must have proof of prior performance. This means you need a link to an official online result (e.g., athletic.net) for the event you want to compete in (multiple links if you want to do more than one of these events).  This result can be from any time in the past (including high school). If you want to do steeplechase, you can use a result from any hurdle event. Please provide the link in the appropriate column of the sign-up spreadsheet.

Additionally, all participants must have the eligibility form signed for the Spring 2022 season, even if they have competed in NIRCA competitions in previous semesters. Signing the form verifies that you are a full-time student in good academic standing. If you signed it at the kickoff meeting in February, you don't need to worry about this. If you did not, our meet coordinator, Matt Stilling, will be at Union South with the form on the afternoons of March 20th and March 22nd. Check GroupMe on those dates to find exact times and locations. Please contact him (@mstilling@wisc.edu) if you have some extenuating circumstance.

NIRCA always puts on fantastic races, and the Cows always have a blast. We are looking forward to Spring Nats 2022 and hope to see you there! If you have any questions, please reach out to Matt Stilling, Alex Beckerman, or Lauren Fitzsimmons. Sign-up closes Sunday, March 20th at 11:59 PM.

Meet Information and Signup Link

basketball consessions

Sign up to volunteer at basketball concessions on Saturday, March 19th! Shifts run between 8am-11pm, with 8 people on each shift. This is a great chance to raise money for the club and decrease meet fees! These hours count toward the volunteer award system. The Cows with the most volunteer hours win something at the end of the semester!

happy spring break!

Great job to all of our members for working hard at practice and school! We hope you have a fun and restful break!

WORKOUTS

SPRINTS: No practice this week

WORKOUTS

DISTANCE: No practice this week

Note: Feel free to switch things around to fit within your spring break schedule. If you are traveling and cannot go the full distance on a training run or miss a workout, that’s okay! Don’t try to double up and squeeze in too much training all at once. Have a great spring break. 

DISTANCE Workout
Monday

 

 Mid-distance & Long-distance combined

Tempo & Hills

     2-3 mile warmup, drills, & a few strides

Group 1: 15min tempo (10k-Cross Country effort), 4-min rest, 4x60sec hills @ 3k effort w/ jog down recovery

Groups 2&3: 10min tempo (10k-Cross Country effort), 3 minutes rest, 5 min threshold tempo, 3 minutes rest, 3-4x60sec hills @ 3k effort with jog down recovery

     2 mile cooldown

*If you don’t have access to a long hill, run the 60-sec efforts @ 3k-mile effort with 2-min recovery*

Ancillary: Medball Circuit #2, Core #2

 
Tuesday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday Mid-distance & Long-distance combined (all groups combined)

3k and Mile Pace Intervals

     2-3 miles warmup, drills, & a few strides

    4x800m w/ 2min rest @ 3k pace, 3-5 min rest, 4x200m @ mile pace with 200m jog

    2 mile cooldown

*If you are not on a track or do not have a GPS watch, go off of effort and time. Use your 3k & mile PR’s (or best estimate) to determine the time of each interval*

Ancillary: General Strength #1-4 (pick 1-2 circuits)

 
Thursday Recovery Day 

3-7 miles easy

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

  1. Straight leg, spell alphabet – L/R
  2. Toe grab scoot – pull forward with toes and move forward x 20
  3. Squatting calf raises – in 90° squat position, then raise heels x 10
  4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
  5. Everted toe squat – toes pointed out, on toes, squat x 10
  6. Toe lunge walk – lunge while staying on toes x 10 meters

 
Friday

 

 Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

 
Saturday Long Run

8-12 miles + 6x45sec surges at the end (90 seconds jog rest)

Ancillary: Hip/Glute Circuit #1

 
Sunday Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

Ancillary: General Strength Circuit (1-4) x1*

Thanks for checking out the weekly bulletin. Rest is as important as work!

Weekly Bulletin- Week of March 6th

Dinner at dining halls

Thank you to everyone who came out for dinner at Dejope on Thursday!

Pointer final qualifier

Great job to everyone who competed in the last meet of the indoor season, the Pointer Final Qualifier!

Link to pictures

Link to results

Nirca Nationals

Signup is now open for NIRCA Nationals!

Attention Cows! Have you been hearing whispers about a small Midwestern town hosting a big track meet? Well, the rumors are true! After months of planning and searching through over 10 possible venues, NIRCA Natties is finally confirmed for 2022! On the weekend of April 2nd, the Cows will be traveling to Olivet, Michigan to compete in the largest track and field meet of the 2022 season! We will be competing against D1 club teams across the country, so there will be loads of competition for our distance, sprint, and field squads. NIRCA Nats will take place all day Saturday, April 2nd and a half day on Sunday, April 3rd. The Cows will be leaving early Friday afternoon and will stay in Michigan Friday and Saturday night. There are no cutoff times for Nationals—everyone is welcome to compete! However, if you want to compete in shot put, discus, triple jump, or steeplechase, you must have proof of prior performance. This means you need a link to an official online result (e.g., athletic.net) for the event you want to compete in (multiple links if you want to do more than one of these events).  This result can be from any time in the past (including high school). If you want to do steeplechase, you can use a result from any hurdle event. Please provide the link in the appropriate column of the sign-up spreadsheet.

Additionally, all participants must have the eligibility form signed for the Spring 2022 season, even if they have competed in NIRCA competitions in previous semesters. Signing the form verifies that you are a full-time student in good academic standing. If you signed it at the kickoff meeting in February, you don't need to worry about this. If you did not, our meet coordinator, Matt Stilling, will have opportunities to sign it after spring break. Stay tuned on GroupMe and future weekly bulletins for more information on this.

NIRCA always puts on fantastic races, and the Cows always have a blast. We are looking forward to Spring Nats 2022 and hope to see you there! If you have any questions, please reach out to Matt Stilling, Alex Beckerman, or Lauren Fitzsimmons. Sign-up closes Saturday, March 19th at 11:59 PM.

Meet Information and Signup Link

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday
  1. Warm up accels
    1. Workout Option 1: Broken 400s
      1. 4 - 5 x 2 x 200m @ 85%
      2. Rest: 
        1. 2 minutes between reps
        2. 4 minutes between sets
    2. Workout Option 2 (Long Sprints): 
      1. 6 - 8 x 300m @ 85% of 400 pace
      2. Rest: 4 minutes
  2. Cooldown, stretch and core

 
Tuesday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core

 
Wednesday
  1. Warm up accels
    1. Workout Option 1: 
      1. 2 - 3 sets x 3 x 30m @ ~ 95 - 100%
      2. Rest: 
        1. 3 minutes between reps
        2. 6 minutes between sets
    2. Workout Option 2 (Long Sprints) : 
      1. 2 - 3 sets x 3 x 60m @ ~ 95 - 100%
      2. Pace ~ 80 - 85%
      3. Rest: 
        1. 3 minutes between reps
        2. 6 minutes between sets
  1. Cooldown, stretch and core
Thursday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Mon-Thurs and 9am Sat/Sun meet outside of Engineering Hall

Note: The purpose of this week is to allow your body to recover and absorb the training from the indoor season. If you have had a little injury pop-up recently or just feel fatigued, don’t be afraid to take an extra day off! Wednesday’s workout will be optional.

DISTANCE Workout
Monday

E Hall

 

 Easy run
Tuesday

E Hall

 Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

 
Wednesday

E Hall

 Fartlek Workout (*Optional, this can be adapted to the bike/elliptical as well*)

    2 mile easy warmup + a few strides

    2 x 90 seconds effort / 90 seconds recovery

    2 x 60 seconds effort / 60 seconds recovery

    2 x 30 seconds effort / 30 seconds recovery

    2 x 15 seconds effort / 15 seconds recovery

    2 mile easy cooldown

The effort pace should be around 5k pace and the aim is to maintain 5k pace or progress to a faster pace on the shorter efforts if you are feeling strong.

Ancillary: Medball Circuit #1, Core #1

 
Thursday

E Hall

 Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional Barefoot Circuits 1&3*

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

  1. Straight leg, spell alphabet – L/R
  2. Toe grab scoot – pull forward with toes and move forward x 20
  3. Squatting calf raises – in 90° squat position, then raise heels x 10
  4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
  5. Everted toe squat – toes pointed out, on toes, squat x 10
  6. Toe lunge walk – lunge while staying on toes x 10 meters

 
Friday

No official practice

 

 Planned Day Off
Saturday

9am E Hall

 Moderate Long Run

6-10 miles easy, depending on your mileage. 

Ancillary: Hip Glute Circuit #2

 
Sunday

9am E Hall

 Recovery Day + Strides

3-7 miles easy + 4-6 100m strides

Ancillary: None

Thanks for checking out the weekly bulletin. Hug somebody you love this week.