in this issue:
CLUB RELAYS RECAP
upcoming events
Meet deadlines
Other important things to remember
WORKOUTS FOR THE WEEK OF 3/1
CLUB RELAYS
Wow cows, did we show up or what !!! Club Relays was a wildly successful meet with many impressive performances. The men took 2nd overall and women took 3rd overall! There quite simply, is too much to highlight in one moosletter... that is why you have to check out the all time records! See how you/your team scored on the list of top 10 performances in each event on our website under the records tab! Here is a link to the pictures! We are waiting on results but will notify you when they are out!
UPCOMING EVENTS
CAREER development talk
This Tuesday at 7:30PM we are having a career development talk from a WIll Jordan at northwestern! If you are available, i would highly suggest going to union south at 7:30pm to hear him speak! The specific room the talk will be held in will be posted on the big tv looking boards scattered around u South! rumor has it there will be pizza👀👀
CONCESSIONS
Friday at 3pm we are in need of volunteers for Concessions at the kohl center! If you are available please please please volunteer! The money made from concessions goes directly to lowering meet fees and we want to see some fresh faces helping us out! If 60 of us competed at club relays this weekend, surely we can get 15 of you to help at concessions. here is the link to sign up!
Meets and deadlines
CARROLL INVITE (outdoor)
Meet Date - March 28th @ Carroll University
Deadline - March 21st @ Midnight
OUTDOOR NIRCA NATS
Meet Date - April 4th-5th @ Miami University
Deadline - March 21st @ Midnight
*NOTE: This is an overnight meet! We will leave Friday afternoon and stay in a hotel Friday and Saturday night. We will be returning Sunday night! ALSO you MUST fill out the eligibility form (it was at the meeting so if you signed something that is probably it). If you have not already signed the form and want to compete at nationals please contact Frank Deguire!
The meet sign up link is here!
Other Reminders
JERSEYS/SHORTS AND SPANDEX
We have jerseys, spandex, half tights, and shorts all available for you to purchase! Also, keep an eye out for an email from Josie regarding apparel order distribution! You can contact her with any questions about clothing!
AUTHORIZED DRIVERS
Please become an authorized driver if you are a Wisconsin resident! All the info can be found on the website! Remember, we need two authorized drivers per vehicle! THIS DOES NOT MEAN YOU HAVE TO DRIVE! But hey, someone has to drive to meets, don't let it be the same people every time!
WORKOUTS: WEEK OF 3/1
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
| LONG D | OUTSIDE
4-6 x 1k @ CV pace with 1 min rest. 4x150 flys |
4-7 miles. 4-6x Strides | INSIDE
4-6x alternators 600m at 10k pace w/ 100m surge at 5k pace. Rest 1 min *If racing Friday cut reps by 50% |
4-7 miles. 4-6x Strides | UW Platteville Meet
Concessions! |
9:30am long run at P&L followed by a pancake breakfast (girls) | Long run at 10am @P&L (boys)
Group Fitness at 3:45 @NAT (girls) |
| MID D | OUTSIDE
8-10x 1:30 at CV with 1 min rest. 4x150 flys |
4-7 miles. 4-6x Strides | INSIDE
4-6x alternators 400m at 3k pace w/ 100m surge at 1500 pace. Rest 1 min *If racing Friday cut reps by 50% |
4-7 miles. 4-6x Strides | UW Platteville Meet
Concessions! |
9:30am long run at P&L followed by a pancake breakfast (girls) | Long run at 10am @P&L (boys)
Group Fitness at 3:45 @NAT (girls) |
| SPRINTERS | 200, 150, 100, 150, 200, 150, 100. 3' rest @85% | Speed drills / plyos | 4-5 x 300m repeats. 75-80%, 4' rest. (can do shorter intervals for short sprinters) | jumps/blocks/lift | UW Platteville Meet
Speedmakers (ins/outs) 5 x 400m. Sprint straight, jog turns. 5' rest |
Group Fitness at 3:45 @NAT (girls) |