QUICK IMPORTANT DATES:
RETURN TO PRACTICE: Monday, October 12th
POWERPOINT KARAOKE NIGHT (virtual social): Wednesday, October 14th @ 8pm
VIRTUAL TIME TRIAL: Thursday, October 15th - Sunday, October 18th, 2020 by 6:00 PM
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Instagram Page
| IMPORTANT INFO |
Return to practice
Exciting news folks! We got approved to return to practice and our first practice will take place on Monday, October 12th! There is A LOT to know about before you come to practice. Here is a list:
-YOU MUST SIGN UP FOR PRACTICE ON IMLEAGUES! All of the info for how to do that can be found on THIS DOC. Not only do we need a head count of everybody but this is required to attend practice and make sure we are following RecWell and community guidelines.
-YOU MUST WEAR A MASK THE ENTIRETY OF PRACTICE!
-You must bring your phone AND HAVE THE IMLEAGUES APP DOWNLOADED so we can check you in to practice with a QR code on IMLeagues.
-Review the ROUTES for this week.
-We will meet at Engineering Hall at the specified times below.
5:15pm = easy run pace is 8 minutes or faster
5:30pm = easy run pace is slower than 8 minutes
5:45pm = overflow group if you did not get a spot in the earlier practices
***SPRINTERS!! We are working on resuming practice for you in the next week or so. We will update you when we finalize the sprinter practice schedule and locations.
and lastly...
Veteran WTC members: We need your help! Please let the board know if you would like to be a small group running leader. Essentially, you would be responsible for being knowledgeable about the designated route and ensuring your group complies to the plan. Please specify your interest/availability here.
Powerpoint Karaoke Night
We have a social event coming up on Wednesday, October 14th starting at 8pm! Don't worry, you don't have to sing... this will be a great way to get to know the members in the club and possibly see there improv skills. THIS IS HOW IT WILL WORK:
1. You can create your own PowerPoint and present it. Either let us know a little bit about yourself or present a fun topic of your choice.
2. The VPs will create PowerPoints that will relate to Track Club or running and you will have to present without knowing what the slides will be. Show off your improv skills!
**Disclaimer: You don't have to present to attend the zoom call. Everyone is welcome. If you do plan on presenting it would be helpful if you signed up in the Google sheet so we have an idea of how many improv presentations to create and who will be presenting their own. Here's the link for the sign up sheet.
HERE IS THE LINK TO THE ZOOM CALL FOR POWERPOINT KARAOKE!
UPDATE ON THE RUNNING FOR YEMEN FUNDRAISER
THANK YOU SO MUCH to everyone that participated in the Running For Yemen fundraiser! With your help, we were able to raise $445 as a club. If you still need to input your miles for the week, head on over to go.rallyup.com/runningforyemen and do so. Thanks Cows!
Virtual 5k Time Trial
We highly encourage all of you to sign up for our first virtual 5k time trial! Challenge yourself and compare your time with others in the club! Here is what you need to know:
Who: Any track club athlete
What: 2020 WTC Fall Colors Virtual 5K
When: Whenever you are free to run Thursday, October 15th - Sunday, October 18th before 6pm.
Where: The course will start and end at the Porter Boathouse, with a loop around University Bay in the middle. A more detailed course map and description is included on the next page.
Why: To have fun running fast and enjoying the beautiful Wisconsin fall colors!
How: Sign up on the meet sign-up sheet (link to sign-up sheet). No payment is required. Then run the race anytime that works for you. Make sure to post a picture of your watch and a selfie with your favorite fall colors after the race! Men’s VP of distance Jacob Reiner also created a Strava segment for the course where you can post your time.
Some more info with a picture and details on the course are on this info page.
**DISCLAIMER: you do not need to be remotely fast to participate. Use it as a workout or normal run, just sign up folks!!
MEET THE FRESHMEN
Here is another week of our segment "Meet the Freshmen." For the next 3 weeks I will be introducing 3-4 newbies looking to run/compete/socialize with us as soon as it is safe. If you did not get the chance to answer my poll on instagram but want to be featured on the bulletin at some point, dm @wtccows on insta!
Simon Bushmaker
Where are you from:
- Stevens Point, Wisconsin
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- Distance
Are you living on campus and if so what dorm are you in:
- Living on campus in Witte hall
Favorite post race snack:
- Almonds and craisins in a little ziplock baggie every time
Favorite tv show you binged over quarantine:
- Over the garden wall
Favorite event to compete in and why:
- The 4x8 because it just has an energy about it that always gets the distance kids on their toes.
Lauren Fitzsimmons
Where are you from:
- I am from Mequon, Wisconsin, which is a suburb of Milwaukee.
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- I am a distance and mid distance runner.
Are you living on campus and if so what dorm are you in:
- I am living on campus in Dejope!
Favorite post race snack:
- My favorite post race snack is fruit snacks!
Favorite tv show you binged over quarantine:
- Over quarantine I binge watched The Society.
Favorite event to compete in and why:
- My favorite event is the 4x800! I love running with a team and the energy of the 800 makes it such a fun event!
Brianne Capper
Where are you from:
- I'm from Kimberly, Wisconsin
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- I'm a distance runner
Are you living on campus and if so what dorm are you in:
- I live in Kronshage residence hall
Favorite post race snack:
- My favorite post race snack is a peanut butter sandwich
Favorite tv show you binged over quarantine:
- The Office
Favorite event to compete in and why:
- I like the 3200m because it gives you a lot of time to focus on your performance.
| WORKOUTS |
**these are last weeks workouts, I will update this when we get new workouts (but as far as practices go, we will be focusing on easy runs)
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Distance |
30-75 min endurance
|
Warm-up
1-3x through: 4x30” hill sprints, walk down easy 5’ hard effort on flat 2’ recovery jog Warm-down |
30-75 min endurance with 4-8x30” pick-ups within or after run
|
Warm-up
Fartlek: 1-2 x through 5-4-3-2-1 minute ON with equal recovery Warm-down |
30-60 min easy endurance or cross train
|
Warm-up
Long run of 50-120’. Choose a hilly route and work every up-hill to the crest + 5” past the top. Recover down-hill. Keep solid pace (still conversational but starting to breathe hard) on the flats. Warm-down
|
OFF or easy endurance |