Weekly Bulletin- Week of February 3rd

QUICK IMPORTANT DATES:

Org Fair - Wednesday, February 6th @ Kohl Center from 5-8pm

Kick Off Meeting - Thursday, February 7th in Psychology 107

Deadline to Sign Up for Big Dawg - Friday, February 8th

Sign up for the Valentines Day 5k!!!

QUICK IMPORTANT LINKS:
Facebook Page: if you are not a member, just request to join the group!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)

 

IMPORTANT INFO

Big dawg sign up extended

The sign up for Big Dawg Invitational has been extended to Friday, February 8th. IF MORE PEOPLE SIGN UP IT IS CHEAPER FOR EVERY PARTICIPANT. Please sign up asap.

 

Kick Off meeting

The kick off meeting is Thursday, February 7th @8pm in the Psychology building, room 107.  You need to come to the kick off meeting, especially if you are even on the edge about participating in nationals. There will be an eligibility sheet for you to sign. Also, lots of information regarding apparel and female team jackets. At 11:15pm that same night, we have the late night skate! What a blast! 

 

WOrkshop update

The workshop has been rescheduled for Tuesday, February 12th at 7pm. ALL MEMBERS ARE REQUIRED TO GO TO THE WORKSHOP. Distance practice will be moved up to 4:30pm and sprinters will not have practice.

sub zero volunteers

We are in need of volunteers for the Sub Zero race this Saturday, February 9th. Please sign up, remember that every track club member must complete two hours of volunteering by the end of this semester.

 

Concessions Volunteers

We have another volunteering opportunity this Friday, February 8th: working the concessions stand at the hockey game. We need 9 volunteers starting at 4pm. 6 spots left!

 

LADIES SIGN UP FOR CLUB RELAYS, WHAT ARE YOU WAITING FOR, IT WILL BE FUN!

WORKOUTS

 

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:
Long Distance 4-5x 1k @ CV w/200m@~3k surge, 3min rest 15 minute core (crunches, push-ups, bikes, planks)

Recovery run (3-4 tiers from 30 minutes timed to 8 miles)

4-6x Strides

6-10x800 @ tempo pace w/50 sec rest, Full Reco -- 2x200 chase Recovery run (3-4 tiers from 30 minutes timed to 8 miles)

4-6x Strides

3-6 miles (easy aerobic)

4-6x strides

V Day 5k Long Run
Mid Distance 3x(500, 300)mile-800pace w/ 60sec rest 3-4 min b/w sets  + strides, drills & strength same as long distance 6-10x400 cruise @ tempo pace w/50 rest, full reco -- 2x200 chase same as long distance 3-6 miles (easy aerobic)

4-6x strides

V Day 5k Long Run
Sprints 3x200, 2x150, 2x100 (Paces to come at practice) 6x100m builds or cardio (Jumps/Hurdles/Starts day) 6x100m turnarounds (sprint 50, 30 seconds rest, sprint 50)

***Will start @ 5:30 for people to go to kick off meeting

V Day 5k