QUICK IMPORTANT DATES:
REGIONALLLLLLLS: Saturday, November 2nd
DEADLINE FOR LITTLE NATS SIGN UP: Saturday, November 2nd
BRINNER: Thursday, November 7th
thank you for the pictures josie<3
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
| IMPORTANT INFO |
MAKE SURE TO CHECK THE CAR LIST AND HOTEL rooms
ATTENTION ALL REGIONAL GOERS! Make sure to check Allie's email with all your regionals info! Everyone has been assigned a car and there is also a hotel room spreadsheet that you should fill out! Can't wait to see all our cows compete!
brinner
Yes. You heard it folks. The best social of the year, no questions asked. Brinner will take place at the cow haus on Thursday, November 7th! Clear your calendars (although they should have been cleared quite some time ago)! We will see ALL of you there! Mooooo
sign up for little nats!
LAST ANNOUNCEMENT TO SIGN UP FOR NATS! Calling all female cows, sign up! Even if you aren't in shape or don't know everyone super well, this is one of the best things about track club! Let's gooooooo!!!
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| DISTANCE | 3-7 miles easy | Double 8’s (simulated mile repeats at goal race pace) Start with a fast 400 @ 5k race pace (2 min recovery) 2-4 x (800 @ goal race pace, 45 sec recovery, 800 @ goal race pace) |
3-7 miles easy |
Progressive aerobic tempo 2-5 miles For each mile run add 10 seconds over tempo pace to start, then cut down to tempo Example: tempo pace = 5:30 then run four miles: 5:50, 5:40, 5:30 maintain or go on last | Pre-Race | REGIONALS | LONG RUN |