QUICK IMPORTANT DATES:
Keep 'er Movin' Winter WTC Sale: Sunday, November 11/15
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Instagram Page
| IMPORTANT INFO |
Practice time change for distance
Starting tomorrow (the 9th) the distance practice time will change to 4:15pm (for the faster-fast group) and 4:30pm (for the slower-paced group). Hopefully this will help us stay out of running in the dark! Make sure you sign up folks!
ATTENTION SPRINTERS
Additionally, tomorrow sprinters will be having a practice at the Shell (6-7pm) as well as at the Near West Fields (5-6pm). Quinn will be leading the Shell workouts and Thomas will be leading the outdoor workouts! The sign up is on IMLeagues like usual. For now, we will have the indoor practice on a first come first serve basis. The same rules apply for attending practice and the capacity indoors is limited to 10. If it continually fills up, we will assign either Monday or Wednesday to be in the Shell for you, and the other day you will be outside. Hope to see you all there!
APPAREL IS HERE (MOSTLY)
Crewneck sweatshirts and shorts are here for those who ordered them! We are still waiting on the long sleeves so sit tight on those. Josie has them all at her apartment (431 West Dayton street) and you can arrange a time to pick them up from her (Josie's # : 414-897-2631). If you ordered the long sleeve along with either the shorts or crewneck, we ask that you to wait to pick up your apparel until we get the long sleeves in. And if you forgot to order apparel, we have a few extra sweatshirts and shorts, just contact Josie for sizes!
submit your race results for big10
If you ran the 5k/mile for the Big10 race make sure you submit your times to the meet results form so that you will be counted as running for Wisconsin! Here is the link for that:
APPAREL AND SHOE SALE AT MOVIN' SHOES
The infographic says it all! You heard it folks, Movin' Shoes is having a winter WTC sale! Here is the spreadsheet to sign up for an appointment!
HOW TO SIGN UP FOR AND ATTEND PRACTICE
| WORKOUTS |
*I will update these as soon as I get them!
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday/Saturday/Sunday: | |
| :Distance |
30-60 min endurance
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Warm-up
1-2x1-mile hard effort 3’ easy 2-4x800s harder effort than the 1-mile 3’ easy between each (full recovery) 4-8x200s FAST (or do 30” intervals if not on a track) Full recovery between each 200 Walk/jog easy warm-down |
20-45 minutes endurance with 3-6x30” strides within run
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20-45 minutes endurance with 3-6x30” strides within run |
Virtual Big Ten meet!! Race fast! Keep it easy for 2 or 3 days before race, listen your body. Cross-train, OFF, or easy easy endurance running after race
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