QUICK IMPORTANT DATES:
PASTA PARTY: Thursday, February 21st
CLUB RELAYS: Friday-Saturday, February 22nd and 23rd
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)
| IMPORTANT INFO |
PANTHER TUNE UP RECAP
What a meet for our cows on Saturday at UW Milwaukee! We had 20 members compete and lots of impressive performances! Tyler Masuda won the boys 800 with a time of 2:03.65 and Haley Orf placed second among a field of 20 with a time of 2:25.82, followed by Josie Helf who placed 4th in 2:28.02. Rachel Weix placed second in her first 3k race ever clocking in at 11:21.77. On the sprints side, Hunter Cummings placed third in the 60m hurdles and 2nd in the triple jump. And to end the day the WTC girls 4x4 took first (Haley Orf, Josie Helf, Tessa Rayne, and Autumn Wickman) with a time of 4:15.18! A very fun meet for our cows gearing up for Club Relays next weekend! For the full results click here!
pasta party
SOCIAL. THIS THURSDAY. AT THE BARN. 7:30PM. LOTS OF PASTA. LOTS OF COWS. COME!
For those of you who don't know where "the barn" is the address is 1601 Chadbourne Ave.
CLUB RELAYS
Keep an eye out for lots of information coming out about Club Relays, like hotel room sign ups, car lists, and meet info!
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Long Distance | 3x (600m 400m 600m) @3k RP equal rest = 45sec per rep/ 4min per set
4-6x 200m ins and outs |
Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
3-5x 1200m cruise intervals 60 seconds rest
4-6x In and outs |
Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
3-6 miles (easy aerobic)
4-6x strides |
CLUB RELAYS | Long run 70-90 minutes (9-12 miles) end with 5x hill sprints |
| Mid Distance | (6-8x 150) @ 800m RP 60 sec rest
4-6x 150 flys |
Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
4-6x 800m cruise intervals 60 seconds rest
4-6x ins and outs |
Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
3-6 miles (easy aerobic)
4-6x strides |
CLUB RELAYS | Long run 45-60 minutes (5-8 miles) end with 5x hill sprints |
| Sprints | 2x200 @85%, 2x150 @90%, 2x100 @95%, 3-4 min rest | 6-8x 30m flies. Optional handoffs and plyos | Jumps/hurdles. Acceleration ladder (10, 20, 30, 40, 30, 20, 10) w/ or w/o blocks. | 150, 100, 50, 100, 150 @95%. Follow with striders/handoffs | CLUB RELAYS |