Weekly Bulletin- Week of January 21st

IMPORTANT INFO:

TIME TRIAL: Friday, January 25th at 6pm at THE SHELL.

 Parkside Classic Meet Deadline: January 26th, by 11:59pm

Sign up to volunteer:))))))) more info below

 

Time trial is on Friday! Use the link above to sign up! IT'LL BE SO MUCH FUN! (your times don't define you, we are here to get better, cows achieve)

 

QUICK IMPORTANT LINKS:

Facebook Page: if you are not a member, just request to join the group!

Herdfinder- also request to join

Volunteering- required for each member to do 2 hours of volunteering

WIN page (membership stuff)

HOW TO BECOME A MEMBER

first things first:

Once you are approved as a member in WIN:

 

  • Click on the “Forms” tab.
  • Click on “MEMBERSHIP CONSENT FORM 2018-2019.”
  • Fill out the form and submit it.
  • You will get an email about your submitted form.
  • Repeat these steps with the “SUPPLEMENTARY HEALTH WAIVER 2018-2019.”
  • Repeat these steps with the “WISCONSIN TRACK CLUB MEMBERSHIP FORM.”

 

HOW TO VOLUNTEER (pls volunteer)

Every member is required by Rec Sports to complete two hours of volunteering. We have many opportunities to sign up to volunteer with your fellow cows! Please sign up sooner rather than later.

Sign up:)))

 

 

PRACTICE

Bring your wiscard! also workouts start at 5:30 so prepare to warm up before that!

Distance meets M-Th @ 5:30pm @ The Shell

Sprints/Field meet M-Th @ 6pm @ The Shell

Sunday long runs @ 10am @ Phallus

 

WORKOUTS

DISTANCE MON: TUES: 40 minutes easy WED: 2k cruise intervals with ins and outs + strides, drills, and strength THURS: 40-45 minutes, strides and core FRI:Time Trial SAT/SUN: Long Run- 65-75 minutes and 5 * 10 seconds hill sprints
SPRINTS MON: TUES: 4x200 @ 85% (3 min rest) WED:Continuous speed-makers: 5-7 laps (sprint a 50m straightaway, slow jog 150m, sprint a 50m straightaway, etc.) THURS:  4x100 accels, block work (optional) FRI: Time Trial SAT/SUN: