Moosletter — Week of November 20th

Female workout classes

On Monday, November 21st, our female Cows have a cycling workout class in the Revolution Studio at the Nick from 7-8pm! On Wednesday, November 30th, the ladies have a yoga class from 5:30-6:30pm in the Balance Studio at the Nick.

Elections and Awards

2022 is coming to an end, so it's time for WTC to elect new board members for 2023! If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Sign up here to run for a board position. On Wednesday, December 7th at 7pm the club will meet (room TBD), those running for a position will give speeches, and our members will vote to elect the new board members.

At the same meeting on December 7th, awards for the 2022 cross country season will be announced before elections! Please fill out this google form to vote for who you think should earn the awards.

Food drive Competition

UW Track, Tri, Cycling, and Swimming clubs are partnering up to see who can donate the most food at the end of this month! The winner will do an Instagram takeover of the other clubs. Please bring any food or monetary donations to the Cow Frat (address in Slack). December 2nd is the last day to donate!

WIndbreakers

If you are interested in purchasing a size large windbreaker (pictured below) for $45, please contact Sammie Corning (@scorning@wisc.edu or on Slack). They are no longer exclusively available for females.

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

3 sets x 4 x 50m

Rest between reps: walk back

Rest between sets: 4 minutes

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
Thursday

 

No practice- Happy Thanksgiving!
WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *Optional Accels* + Steady Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

  • Take a little extra time to actively stretch and ‘get loose’ if you need to
  • 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

3-6 miles, depending on your training load and how you’re feeling.

 
Tuesday Workout: 2x200, 1K, 2x200

  • 2 mile warmup, drills, and a few strides
  • 2 x 200 @ mile effort (rest=walk 100m, jog 100m)
  • 1K @ goal Turkey Trot pace
  • 2 x 200m @ mile effort (rest=walk 100m, jog 100m)
  • 2 mile cooldown
Wednesday Pre-Race

2-6 miles with drills and 4 strides

 
Thursday Thanksgiving Turkey Trots 🦃
Friday Flex Day

a few miles of easy running, light cross training, or off

 
Saturday Start Active Rest (10-14 days off or unstructured training)
Sunday Continued Active Rest until December 7th-10th, run or cross train easy through the weekend (Dec 10-11)

Thanks for checking out this week's Moosletter! Happy Thanksgiving!