Ultimate frisbee
On Monday, October 10th meet at Engineering Hall at 5:30pm for ultimate frisbee! We will run to the U-Bay Fields from E-Hall and play there. All members are welcome!
Upcoming meets
Good luck to all of our members racing at the Drews Invite (10/15) and NIRCA Regionals (10/22)!
If you are considering traveling to Virginia for Nationals (November 12), please reach out to Matt Stilling or Alex Beckerman so that they can fill you in on details! Know that transportation will be largely up to you and fairly expensive. The Madison Marathon/Half Marathon is the next day (November 13), so that’s a fun alternative that a lot of people will be doing if you don’t want to drive 30 hours that weekend.
Please reach out to Matt Stilling (@mstilling@wisc.edu) with any questions about meets.
Volunteer with Race
Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! Sign up here.
| WORKOUTS |
SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday.
| SPRINTS | Workout |
| Monday
Shell 6:30pm |
Warm up and 2 accels Hurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills +3x150m @80% with 2 mins rest Jumpers: 3 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds (high jumpers do skips for height) +3x150m @80% with 2 mins rest Sprinters: Ladder workout @80% : 100m, 150m, 200m, 250m, 200m, 150m, 100m Rest: 3 mins Everyone: 20m Lower leg strength/rehab circuit: Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in) Cooldown, stretch and core
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| Thursday
McClimon 6pm |
Warm up 4-6 laps Straights and Curves Stride the straights, jog (or walk) the curves Cooldown, stretch, and core |
| WORKOUTS |
DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun
| DISTANCE | Workout |
| Monday | Ultimate frisbee! Meet at E-Hall 5:30pm.
|
| Tuesday | Workout: 1 minute pickups @ 5K effort, 20-second fast strides
Group 1: 12x1 minute @ 5K, 6x20 second strides @ mile effort Group 2: 10x1 minute @ 5K, 5x20 seconds strides @ mile effort Group 3: 8x1 minute @ 5K, 4x20 seconds strides @ mile effort *This is strictly an effort based workout; no need to check your pace; just feel the right effort, and focus on rhythmical running, good posture, and staying calm in the storm, so to speak. The more you can stay calm when applying more speed the more fluid your stride becomes; hence, your efficiency improves and translates to improved race performance. After the last fartlek pickups, run easy to moderate the remainder of the time. However, the last 5-minutes of this run or any other run should be jogging, to ease your body back to a restorative state that calms your hormones, mind, and lowers physical demand slowly.*
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| Wednesday |
Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3
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| Thursday | Workout: Threshold Work + Hills
Group 1: 6x3min, 6x40sec hill Group 2: 5x3min, 5x40 sec hill Group 3: 4x3min, 4x40 sec hill Ancillary: General Strength Circuits 1-4 (pick 2)
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| Friday | Flex Day
a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1*
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| Saturday | Drews Neubauer Invite (UW-La Crosse)!
Steady Volume Day + 6x20/20 Fartlek Strides 3-8 miles easy 6x20 seconds at mile effort, 20 seconds easy jog. Ancillary: General Strength #1-4 (pick 1 circuit)
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| Sunday | Long Run
8-13 miles + 4-6 strides post-run (starting every minute) Ancillary: Hip/Glute Circuit #1 |
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