QUICK IMPORTANT DATES:
TEAM STUDY NIGHT: Wednesday, March 27th
CARROLL INVITE: Saturday, March 30th
BOWLING NIGHT: Thursday, April 4th
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 |
formal
The 2019 WTC Formal Awards Banquet will be held on 4/19 at the Fluno Center. Consider bringing a date, the more the merrier! Sign up on this spreadsheet to ensure your participation in the feast of bottomless pasta and other delicacies. Cost to attend is $27.50 per person and payment can be sent to @WiscoTC on Venmo. Sign up deadline for formal is 4/12 so we can get the final head count over to Fluno peeps.
Study night
We are not just a herd of cows that loves to run, we also love to study and do well in school🙃😉😩, so join us on Wednesday at Union South @ 8pm to study with your fellow cows!
Sign up for nats!
Deadline is Saturday, March 30th at 11:59 pm! Here is the link!
If you need to change your signup in any way (updated seeds, scratching, etc) after the meet deadline, there is a new section towards the bottom of the spreadsheet that doesn’t get locked where you can put down those changes!
reminder about practice changes
Practice will be on the outdoor track starting next week, along with that, workouts will change to Tuesday's and Thursday's and mid-distance and distance will meet at P&L (in front of science hall) everyday at 5:30! Practices will be at the shell this week like normal with Monday/Wednesday workouts!
Female team jackets
If you are a female cow who wants to rent out a team jacket ($40 but you get your money back) contact Tessa Rayne (tjrayne@wisc.edu).
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Long Distance | 3-5 x (800m, min rest, 400, min rest, 800m) all at 5k RP 5 min rest between sets | Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
Broken tempo 3-4x5 min with 2 min rest -- after last tempo rep 5 min recover followed by 4x (30 seconds at speed 60 seconds recovery) | 10-20 minute warm-up, 3x5min at tempo pace (2 min rest), 10-20 minute cooldown
4-6x Strides |
3-6 miles (easy aerobic)
4-6x strides |
CARROLL INVITE | Long run 60-80 minutes |
| Mid Distance | Broken 600m reps (400@1500m RP, 30 second rest, 200m “kick” closer to 800m pace, no straining) Four 600m sets, 3 min rest between sets. | Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
Broken tempo 3-4x5 min with 2 min rest -- after last tempo rep 5 min recover followed by 4x (30 seconds at speed 60 seconds recovery) | 10-20 minute warm-up, 3x5min at tempo pace (2 min rest), 10-20 minute cooldown
4-6x Strides |
3-6 miles (easy aerobic)
4-6x strides |
CARROLL INVITE | Long run 40-50 minutes |
| Sprints | 5x250 @ 80-85% | Flying 30’s w/ mini hurdles, Plyos | Jumps/Blocks/Hurdles, technique work | 3-4 x (100, 150) @ 90-95% | CARROLL INVITE |