QUICK IMPORTANT DATES:

VIRTUAL TRIVIA NIGHT: Thursday, September 24th @ 8:30pm

VIRTUAL CORE: Every Friday @ 6pm

KICK OFF MEETING: Tuesday, September 29th @8pm

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Instagram Page

IMPORTANT INFO

 

TRIVIA NIGHT

Thursday at 8:30pm we will be having a virtual trivia night!! Get to know your fellow cows and answer some crazy questions with your host Allie Levin. Here is the link to the zoom meeting! SEE YOU THERE!!!

 

kick off meeting

Our virtual kick off meeting will be on Tuesday, September 29th starting at 8pm! Here is the zoom link to attend the meeting. Typically, we go over all the details on practices, meets, volunteering opportunities, apparel, running routes, etc. This meeting will look a little different but our goal is to keep new and old members engaged in the club so when we get back to a regular season we have LOTS of cows ready to practice and compete!

 

VIRTUAL CORE EVERY FRIDAY AT 6PM

Just like over quarantine, we will be having a virtual core session every Friday at 6pm! Here is the zoom link to join our VP's in crushing some quick ab workouts. It was a great time last week and I loved seeing all your familiar faces!

Meeting ID: 817 1574 9977
Passcode: 6cBR28

 

MEET THE FRESHMEN

Perhaps the most important thing in this weeks bulletin is the return of "Meet the Freshmen." For the next 4 weeks I will be introducing 3-4 newbies looking to run/compete/socialize with us as soon as it is safe. Thank you to those who responded to the Instagram poll, y'all rock and we will see the rest of your introductions soon, so be on the lookout for yours!

Sarah Nehls

Where are you from:
- Fredonia, WI
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- Distance/hurdles
Are you living on campus and if so what dorm are you in:
- Slichter
Favorite post race snack:
- Chocolate milk and anything with Peanut Butter
Favorite tv show you binged over quarantine:
- Tiger King
Favorite event to compete in and why:
- The 300m hurdles! Even though I focus on distance, I love how fast the race moves and I love to run hurdles! I'm also looking forward to possibly trying the steeplechase:)

Nick Chan

Where are you from:
- Jackson, NJ
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- Distance Runner
Are you living on campus and if so what dorm are you in:
- Witte
Favorite post race snack:
- Chocolate crunch bar
Favorite tv show you binged over quarantine:
- First time watching the office all the way through
Favorite event to compete in and why:
- Steeplechase was a surreal experience. It was something different and exciting.

Ava Wojnowski

Where are you from:
- Mequon, WI
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- Distance Runner
Are you living on campus and if so what dorm are you in:
- Slichter
Favorite post race snack:
-Grilled Cheese
Favorite tv show you binged over quarantine:
- British Baking Show
Favorite event to compete in and why:
- 2 mile cause its consistent on the track and the longest track event

WORKOUTS

 

	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 6-10x20” pick-ups within run	Warm-up Fartlek:  1-2 x through  1-2-3-2-1 with equal recovery	30-60 min easy endurance or cross train	Long run  50-120 minutes with long tempo (tempo should be 1/3 of your total run time). Break into 2-3 shorter sections if desired.	OFF

 

QUICK IMPORTANT DATES:

VIRTUAL MEET & GREET: Monday, September 14th @ 8:30pm

VIRTUAL CORE: Every Friday @ 6pm

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Instagram Page

IMPORTANT INFO

JOIN IMLEAGUES

Rachel just posted about this on the facebook page but make sure to join IMLEAGUES and not WIN when signing up for track club. CLICK RIGHT HERE for instructions on how to join Wisconsin Track Club.  For more information feel free to visit our website or message any of our board members!

https://www.imleagues.com/spa/team/399a8edc101d4cda980e18b71b2bf4f7/home

 

MEET AND GREET WITH YOUR FELLOW COWS

Tomorrow night we will have a virtual meet and greet! This is for ALL cows. We will separate into break out rooms and you will get to see some familiar and new faces! There will be some icebreakers led by your board members:) BE THERE

https://uwmadison.zoom.us/j/98377911377

 

VIRTUAL CORE EVERY FRIDAY AT 6PM

Just like over quarantine, we will be having a virtual core session every Friday at 6pm! Here is the zoom link to join our VP's in crushing some quick ab workouts. It was a great time last week and I loved seeing all your familiar faces!

Meeting ID: 817 1574 9977
Passcode: 6cBR28

WORKOUTS

Our coaches have put together training plans to stay in shape until we are all able to workout together. Here is a link to the distance training plan and here is a link to the sprinter training plan.

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Distance	Easy flush out run 30-75 minutes	Warm-up 1x 400 ALL OUT. Full recovery. 4-8x 1200s at best sustainable pace. Recovery time = half of your interval time 5 minutes easy jogging 1x 200 ALL OUT Warm-down	Easy flush out run 30-75 minutes	Warm-up 6-10x 400s at mile pace. Recovery time = 1min between each. Bump it up to 1.5 minutes if failing to make pace. Warm-down 4-6 strides at end	Easy run or cross-train	Long run 50-120 minutes. Include a hard tempo of ¼ the time of your total long run time. Try to sustain a pace that is your 5k time + 20-30” per mile.	Cross-train, easy endurance run or OFF

 

QUICK IMPORTANT DATES:

VIRTUAL ORG FAIR: Wednesday and Thursday (9th &10th) from 5-8pm

VIRTUAL CORE: Every Friday @ 6pm

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Instagram Page

IMPORTANT INFO

Practice TBD & sign up on imleagues

We have not been approved to start up practices quite yet, but hold tight. Make sure to follow us on FaceBook and Instagram, and join our email list to receive updates about practice! In order to eventually attend practice, you must rejoin the track club roster on IMLeagues for the 2020-2021 seasons! Fill out all of your forms so you will be able to practice come fall. Fall dues will be waived for the time being because sadly we will be unable to provide the fun socials, breakfasts and extracurricular activities we usually have for the foreseeable future.

https://www.imleagues.com/spa/team/399a8edc101d4cda980e18b71b2bf4f7/home

 

Diversity and Inclusion Committee Suggestions and Interest

Please please please look at Brian's post on our new Diversity and Inclusion Committee! It was posted on Facebook on August 27th along with a survey with suggestions and interest in being apart of the committee. Even if you are not looking to be apart of the committee, we encourage everyone to add their suggestions on how we can be a more inclusive club. We are still reviewing some of our responses and potential interest in the committee but would like as many people as possible to fill out the google form here. Thank you!

 

ORG FAIR THIS WEEK!

The Org Fair will look a little different this year. We will have a chat room for interested students to join and ask our board members questions! The Org Fair is this Wednesday and Thursday from 5-8pm! Here is a link with more info about how the Org Fair will be run.

 

MEET AND GREET WITH BOARD MEMBERS

Our board members will be hosting a meet and greet early NEXT week (date and time tbd) for new members to learn more about the club and about the people who run it! We will send out a zoom link in the next couple of days for you all to meet us virtually! This could also be a good opportunity to meet fellow calves who are interested in joining WTC.

 

VIRTUAL CORE EVERY FRIDAY AT 6PM

Just like over quarantine, we will be having a virtual core session every Friday at 6pm! Here is the zoom link to join our VP's in crushing some quick ab workouts.

Meeting ID: 817 1574 9977
Passcode: 6cBR28

WORKOUTS

Our coaches have put together training plans to stay in shape until we are all able to workout together. Here is a link to the distance training plan and here is a link to the sprinter training plan.

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Distance	Easy flush out run 30-75 minutes	Warm-up 2-4x [3 min ON, 1.5 min ez jog] 3-5x [2 min ON, 1 min ez jog] 2 minutes of easy running 4-8x [1 min ON, 1 min walk] Warm-down *these efforts should get faster as the interval time gets shorter. The goal is to hold your best sustainable effort during each set.	Easy flush out run 30-75 minutes	30-60 minute endurance run with 4-8x 20” strides during or after run	Cross-train	Long, hilly endurance run (50-90 minutes). Work all of the hills + 10” past the peak of the hill.	Cross-train, easy endurance run or OFF
Sprinters	4x 10m, 20m, 30m accels (walk recovery and 2ish mins b/w sets)	Lift	4x10 wickets w/ 20 m run in, 4x20 m fly w/ 20 m (3 min rest)	Lift	8x40 m hill sprints

 

QUICK IMPORTANT DATES:

*****SIGN UP DEADLINE FOR CARROLL INVITE AND NATS: Saturday, March 21st******

CARROLL INVITE: Saturday, March 28th

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
Womens Fitness Group Classes

 

IMPORTANT INFO

Platteville final qualifier meet (brief) Recap

Congrats to our 9 competitors on Friday! Not the biggest meet in the world, but still a good way to stay competing! We crushed the men and women's mile😉😉  and Isaac put down an impressive 800 time at 2:01! Here are the results and the pictures that Joe took! Thanks Joe!!!

 

CONCESSIONS 3/6 *RECAP*

I just wanted to thank everyone for helping out at concessions on Friday! We worked very well as a team and because of all of you volunteering, we are able to have lower meet fees! So, thank you and keep your eyes out for another concessions volunteering opportunity in April!

 

sign up deadlines!

Note that the sign up deadlines for both the Carroll Invite and NIRCA Nationals is March 21st at midnight! It's easy to forget about the deadlines over spring break so if you want to compete get your name on the meet sign up ASAP. AND IF YOU WANT TO COMPETE AT NATIONALS YOU MUST SIGN THE ELIGIBILITY WAIVER THAT FRANK HAS!

WORKOUTS

 

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Long Distance	OUTSIDE! 2-4 mile progression run starting 20-30 seconds slower than threshold pace, cutdown 5-10 seconds per mile down to threshold pace, then maintain. 4-6x 200m(all out while maintaining form, full recovery)	3-6 miles 4-6 strides	INSIDE! 1200m @ Threshold -- 2 min rest -- 6-10 x 400m starting at 10k pace progression to 3k pace. 90 sec rest b/w each 400	3-6 miles 4-6x strides
Mid Distance	OUTSIDE! 2-4 mile progression run starting 20-30 seconds slower than threshold pace, cutdown 5-10 seconds per mile down to threshold pace, then maintain. 4-6x 200m(all out while maintaining form, full recovery)	3-6 miles 4-6 strides	INSIDE ! 800m @ Threshold -- 2 min rest -- 6-8 x 200m starting at 1500m pace progressing to 800m pace. 2 min rest b/w each 200. 4x in’s and out’s	3-6 miles 4-6x strides
	4-5 x Broken 350s (200, 150) OR 5-6 x Broken 250s (100, 100, 50) --depending on event focus. @ 90% w/ 3-4' rest	8 x 20m flies AND blocks	FAST Ladder. 250, 200, 150, 150, 200, 250. @ 85% w/ 3' rest	Jumps/hurdles/blocks LIFT	6-10 x 200m tempo pickups. Stride (not jogging) the first 150m steady around 70%, fly for the last 50m @95%. Can increase distance if desired.

QUICK IMPORTANT DATES:

BOARD MEMBERS EAT AT DINING HALLS: Monday, February 17th

HAT AND T SHIRT ORDER CLOSES: Wednesday, February 19th

PANTHER TUNE UP: Saturday, February 22nd

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
Womens Fitness Group Classes

 

IMPORTANT INFO

BOARD MEMBERS EAT AT DINING HALLS

On Monday, February 17th we will have our board members eat at Gordons and Four Lakes! Come sit by us and ask us any questions you have about track club! We will be there right after practice (probably around 7:30pm).

 

custom ink wtc hat and t shirt...

Josie has made a WTC hat and t shirt on custom ink! This will be the last apparel items for sale (besides jerseys and shorts) this season! Here are the links to the hat and t shirt!

HAT

T SHIRT

If you still need a jersey, shorts, or your apparel, contact Josie about coordinating a time/place to pick them up from her!

 

PANTHER TUNE UP

For those of you racing at Panther Tune Up Saturday, there will be a car list out this week so make sure to check that! On that note, if you are a Wisconsin resident and have had your drivers license for 2 years, please become an authorized driver (details on website). Finally, after the meet we will be stopping at Josie's house for a pasta party! Yayyyy!

 

you must complete these quizzes

Please complete the safety and risk management AND concussion quizzes if you have not done so already!

SAFETY AND RISK MANAGEMENT TRAINING QUIZ

CONCUSSION TRAINING QUIZ

 

WORKOUTS

 

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Long Distance	INSIDE! 3-5x 1200m cruise intervals 60 seconds rest. 4-6x strides	4-7 miles 4-6 strides	INSIDE! 4-5x 1k @ CV w/200m surge at 3k pace, 3min rest	4-7 miles 4-6x strides	3-6 miles (easy aerobic) or off 4-6x strides	PANTHER TUNE UP	LONG RUN (BOTH) @10am at Science Hall Group Fitness (women) at 3:45
Mid Distance	INSIDE! 4-6x 800m cruise intervals 60 seconds rest. 4-6x strides	4-7 miles 4-6 strides	INSIDE ! 3x(400, 200) at (mile, 800) pace, 60sec rest b/w intervals, 3-4 min rest b/w sets	4-7 miles 4-6x strides	3-6 miles (easy aerobic) or off 4-6x strides	PANTHER TUNE UP	LONG RUN (BOTH) @10am at Science Hall Group Fitness (women) at 3:45
Sprints	4-6x broken 300s (100, 30" rest, 100, 30" rest, 100) @ 90%	Bands runs + sprint drills + event specific work	250, 200, 150, 100, 150, 200, 250 @ 85%, 3-4' rest	Jumps/hurdles/blocks LIFT	fun day or pre meet	PANTHER TUNE UP	Group Fitness (women) at 3:45

QUICK IMPORTANT DATES:

KICK OFF MEETING: Thursday, February 13th at 7:30pm (room TBD)

LATE NIGHT SKATE: Thursday, February 13th at 11:15pm at the shell

PANTHER TUNE UP SIGN UP DEADLINE: Saturday, February 15th at midnight

BOARD MEMBERS EAT AT DINING HALLS: Monday, February 17th

Valentine's Day 😉

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
Womens Fitness Group Classes

 

IMPORTANT INFO

BIG DAWG !

Congrats to the 30 cows who raced at Big Dawg on Saturday! Way to represent WTC!!! Here is a link to the results and here is a link to all the great pictures that Joe took (thank you joe)! A great first meet to start the season off!

 

KICK OFF MEETING AND LATE NIGHT SKATE

This is a reminder that we have a VERY important kick off meeting starting at 7:30pm on Thursday night (the 13th)! The room location will be announced as soon as we receive it! Please please come to this meeting, especially if you are thinking about competing at nationals! We will have a waiver for everyone to sign who is considering competing at nats!

Following the meeting we will be skating at the Shell at 11:15pm (for late night skate)! $4 to skate and $3 for rental skates! Come on out folks! Can't wait to see you all there!

 

BOARD MEMBERS EAT AT DINING HALLS

On Monday, February 17th we will have our board members eat at Gordons and Four Lakes! Come sit by us and ask us any questions you have about track club! We will be there right after practice (probably around 7:30pm).

 

SIGN UP FOR PANTHER TUNE UP

Panther Tune Up is such a fun meet! It is at UWM and we will be having a pasta party afterwards at Josie's house in Whitefish Bay! The sign up deadline is this Saturday at midnight! Sigh up folks!

 

WORKOUTS

 

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Long Distance	OUTSIDE! 2-3x8 min cruise @ anaerobic threshold pace (1 min rest b/w reps)(3min rest before flys) 5x150 flys (150 accelerations, 50m walk back to start)	3-6 miles 4-6 strides	INSIDE!   5k 4-6x 800m @ 5k RP equal rest 3k 4-6x 600m @3k RP equal rest 4-6x 200m ins and outs	3-6 miles 4-6 strides	3-6 miles (easy aerobic) or off 4-6x strides	LONG RUN (WOMEN) @10am at Science Hall	LONG RUN (MEN) @9am at Science Hall Group Fitness (women) at 3:45
Mid Distance	OUTSIDE! 8min @ tempo (2-3 min recovery) 4x30-30s (30 seconds all out, 30 seconds easy)	3-6 miles 4-6 strides	INSIDE ! 2-3x(3x300) 90sec rest b/w reps, 4 min rest b/w sets @ 800m RP 4-6x 200m ins and outs	3-6 miles 4-6 strides   4-6x Strides	3-6 miles (easy aerobic) or off 4-6x strides	LONG RUN (WOMEN) @10am at Science Hall	LONG RUN (MEN) @9am at Science Hall Group Fitness (women) at 3:45
Sprints	6-8 x broken 200s (100, 30" rest, 100). 3-4' rest b/w reps. @ 90%	30m flies and sprint drills	6-8 x repeat 150s @ 85%. 2-3' rest	Jumps/hurdles/blocks/Lift	Fun day OR 150, 250, 350, 250, 150 ladder. @ 80%. 3' rest. Emphasis on finishing strong		Group Fitness (women) at 3:45

QUICK IMPORTANT DATES:

TIME TRIAL: Friday, January 31st at 6pm at the Shell

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
Group Fitness Classes (women only)

 

IMPORTANT INFO

 

AUTHORIZED DRIVERS

For every car we drive to meets, we need two authorized drivers (step 3)! So please become an authorized driver and help our travel coordinator, Rachel, out! The easiest way to sort cars out when traveling to meets is to have as many authorized drivers as possible! Thank you!

 

BECOME A MEMBER

As most of you know, meets are some of the best parts of track club! In order to compete in meets you must become a member on IMleagues! Simply follow these instructions! If you filled out these forms in the fall, you do not need to fill them out again! Also, please pay your dues! If you plan to compete, do Sunday workouts with the girls at the Nat, go to socials, etc, you must pay your dues! Venmo $30 to @WiscoTC.

 

RACE/VOLUNTEER AT TIME TRIAL

SIGN UP FOR THE TIME TRIAL! NO MATTER HOW FIT YOU ARE! Here is the link;) If you aren't competing in the time trial please please help us out by volunteering at it! We need some timers and people to write down everyones times! If you are able to take any pictures that would be greatly appreciated as well! Here is the sign up for it!

 

GIRLS PRACTICES ON SUNDAYS

On Sunday afternoons from 3:45-4:45 we will be having group fitness classes at the Nat! This is a great way to get a workout in that is not endurance or speed based! We will be led by instructors through various workouts such as yoga, strength, core work, etc. We want as many lady cows to go as possible so sign up here! It will be so much fun:))))))

 

RECWELL ATHLETIC TRAINERS

As a sports club, we have access to athletic trainers at three different locations on campus! If you are hurt or recovering, just know that you can always see the RECWELL athletic trainers whenever is convenient for you! Here is a powerpoint explaining what they do and where to find them!

WORKOUTS

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
MID DISTANCE	3x (150m) @ mile-800m RP 60 sec rest/3 min rest -- 3x600 @ 5k RP (w/ 2 min rest). Cooldown.	Easy Run (3-7 miles)	6-10x2min cruise @ threshold pace (1 min jog reco.) 4x150 flys (150 accelerations, 50m jog). Cooldown.	Easy Run (3-7 miles)	TIME TRIAL	LONG RUN (GIRLS)	LONG RUN (BOYS)/GROUP FITNESS (GIRLS)
LONG DISTANCE	3x (4x400) @ 5k RP 30 sec rest b/w rep -- 4 min rest b/w sets. Cooldown.	Easy Run (3-7 miles)	6-10x3min cruise @ threshold pace (1 min jog reco.) 4x150 fly's (150 accelerations, 50m jog). Cooldown	Easy Run (3-7 miles)	TIME TRIAL	LONG RUN (GIRLS)	LONG RUN (BOYS)/GROUP FITNESS (GIRLS)
SPRINTERS	4-6 x Broken 300s (200m, 30" rest, 100m) @ 90% w/ 3-4 min rest	20m flies and sprint drills	5-7 x 250 repeats. (200m paced @ 75-80% and full sprint last 50m) w/3 min rest	Jumps/hurdles/blocks	TIME TRIAL		GROUP FITNESS (GIRLS)

***WE HAVE LOW VOLUME WORKOUTS AS WELL IF YOU REFER TO THE FACEBOOK PAGE!

IMPORTANT INFO:

FRUN: Friday, January 24th at 3:30pm meet at the SHELL

***come run with us to get hot cocoa at Colectivo on Monroe street***

CONCESSIONS VOLUNTEERING: January 25th @ 8:30am

TIME TRIAL: Friday, January 31st at 6pm at THE SHELL

 Big Dawg Meet Deadline: February 1st, by 11:59pm

 

 

 

Some of our very own cows raced yesterday! Congrats to Jeremy, Nick, Jacob, and Frank!

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, just request to join the group! We send out lots of information on Facebook so please join!
Herdfinder- Also request to join! Herdfinder is designed as a place cows can contact one another to find people to run with if they can't make it to practice!
Volunteering Spreadsheet
Meet Sign Up

 

HOW TO BECOME A MEMBER

Just click on this link! Everything is outlined on the website! You only need to fill out these forms if you are a NEW member. Remember, before you can compete in any meets you must be a member and also pay dues! You can venmo your dues ($30) to @WiscoTC.

 

HOW TO VOLUNTEER

Use this sign up link to volunteer! We have a couple of volunteering events coming up to be aware of and we need people to help out!

• Concessions at 8:30am on Saturday, January 25th.
• SubZero race series at 2:30pm on Saturday, January 25th.
• Time Trial at 6pm on Friday, January 31st.

 

HOW TO COMPETE

Sign up for meets using the meet sign up right here! Our first "meet" is the time trial on Friday, January 31st at 6pm at the Shell! We have lots of fun meets this semester and a very competitive team! Sign up folks!

 

PRACTICE

Practice is at 5:30 everyday at the shell! Here are what practices look like!

SPRINTERS

Practice will be Monday-Friday at 5:30pm. Every day we will warm up (sprinters and distance) and do a workout together. The calendar for sprinter workouts will be sent out in the weekly bulletin (besides this one).

mid distance and distance

Practices will be Monday-Thursday at the Shell. We will have workouts on Mondays and Wednesdays and normal easy runs (between 4-7 miles) on Tuesdays and Thursdays. Warm up on your own (1-2 miles) before workout days right before 5:30, we will be stretching and doing dynamics together at 5:30 those days (with the sprinters). Long runs will be on Sunday mornings at 10am at the front of Science Hall (Park & Langdon)! Check the calendar (mentioned below) for workouts!

 

CALENDAR

Our board members have created a google calendar with all of our practices, socials, meets, volunteering opportunities, and more! This will be a great way to keep on schedule with everything coming up! Check it out and add it to your calendar! Here is the link!

QUICK IMPORTANT DATES:

ELECTIONS: Tuesday, December 3rd at 7:30 pm, Humanities 1111

MILK MILE: Friday, December 6th

HOLIDAY LIGHTS RUN: Wednesday, December 11th

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up

 

IMPORTANT INFO

 

APPAREL

Apparel is here! You can pick it up from Tessa at Union South on Wednesday morning (the 27th) from 7:30-11by the fireplace on the first floor! If you cannot pick it up then, you can email her to set up a different time (tjrayne@wisc.edu).

 

elections

Elections are coming up! If you are looking to be more involved with WTC and want to make an impact on the club more, consider joining the board! Elections are on December 3rd at 7:30pm! The room is Humanities 1111! Remember folks, if no one runs the club, the club doesn't run! ALSO EVERYONE PLEASE COME TO ELECTIONS! We will be hearing 2 minute speeches from everyone running and the cow body will vote for who they think is best fit for each board position. If you are able, we strongly encourage everyone to go!

 

milk mile

The annual milk mile will take place on Friday, December 6th! Make sure to drink lots of milk to prepare for this treasured event. For those of you who don't know, the milk mile is a race where you drink one cup of milk every quarter mile until you reach a mile. If you don't want to run, feel free to come and watch! It will take place at Ed Klief Park!

 

CONCESSIONS

Thank you to everyone who helped out at concessions! We really appreciate those who worked for signing up so fast and spending some time volunteering! We will have more volunteering opportunities that will hopefully help us lower meet fees so keep your eyes out!

 

WORKOUTS

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
DISTANCE	6x 1 minute @ turkey trot race pace 2 min rest	3-7 miles easy	3-7 miles easy	Turkey Trot	Easy Run		LONG RUN

 

QUICK IMPORTANT DATES:

CONCESSIONS: Thursday, November 21st

ELECTIONS: Tuesday, December 3rd at 7:30 pm, room tbd

MILK MILE: Friday, December 6th

HOLIDAY LIGHTS RUN: Wednesday, December 11th

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up

 

IMPORTANT INFO

 

Practice time change

For the rest of the semester starting Monday, practice time will be at 4:30pm!!! Hopefully we will combat the dark a little bit better with the practice time change! Spread the word!

 

elections

Elections are coming up! If you are looking to be more involved with WTC and want to make an impact on the club more, consider joining the board! Elections are on December 3rd at 7:30pm! The room is tbd but I will let you know as soon as I found out! Remember folks, if no one runs the club, the club doesn't run! ALSO EVERYONE PLEASE COME TO ELECTIONS! We will be hearing 2 minute speeches from everyone running and the cow body will vote for who they think is best fit for each board position. If you are able, we strongly encourage everyone to go!

 

CONCESSIONS

Who wants the last volunteer position for concessions? We got one spot left! Remember the date for concessions is Thursday, November 21st! Here is the link.

 

WORKOUTS

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
DISTANCE	3-7 miles easy	Broken Miles 400-800-400 @ 5k goal pace 200 m jog between intervals, 400 m jog between sets x 2-4 sets	3-7 miles easy	15 min @ tempo	Easy Run		LONG RUN