Distance Practice time change
Due to daylight savings, distance practice will be moved to 4:30pm Mon-Thurs. There will be an additional practice at 5:30 for those who cannot make it at 4:30.
Dinner at dining halls
The team had a blast at Gordon last Wednesday! We will have another team dinner at Four Lakes this Monday, November 7th at 7pm. All members are welcome!
madison marathon
The Madison Marathon is on Sunday, November 13th! They offer a 10k, half marathon, and full marathon. This is a great opportunity to get another race in this semester with some fellow Cows! If this interests you, see more info here.
Volunteer Opportunities
Click here for an event schedule and sign-up for any of the following volunteering events!
Hockey Concessions: on Friday, November 11th WTC will be working a concessions stand at the hockey game! This is an awesome way to help out the club. More funding means more of everything for this club!
RACE: RACE is a great program that pairs autistic youth with a runner to guide them through the picnic point trails. There's no better way to share the joy of running! Our last fall RACE will take place on November 12, at 9am.
Inter-Club 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 is in the Slack).
| 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 2 accels 6-8 x 150m @ 75-80% Rest: 3 mins Cooldown, stretch, and core
|
| Thursday
McClimon 6pm
|
Warm up Short sprints: Warm up and 2 accels 6 x 200m @ 75-80% Rest: 4 minutes Cooldown, stretch and core OR Long sprints: Warm up and 2 accels 4-6 x 300m @ 75-80% Rest: 4 minutes Cooldown, stretch and core |
| WORKOUTS |
DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun
| DISTANCE | Workout |
| Monday | *Start of Active Rest (10-14 days off/unstructured training) for those done competing.*
**For those interested in training through Thanksgiving, I will continue to update workouts and add in a couple opportunities for optional time trials** Flex Day a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1
|
| Tuesday | Light Fartlek Workout
Ancillary: General Strength Circuits 1-4 (pick 1)
|
| Wednesday | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3
|
| Thursday | Workout or *Optional Time Trial* (5k, 3k, mile, etc.)
Time Trial: If you choose to go this route and would like to run two time trials (one this week and one next week), I would recommend choosing a longer distance (5k or 3k) first and then a shorter distance (3k or mile) the following week. If you choose to run one time trial, pick the event that gets you the most excited to “race”!! If the weather looks considerably better on Tuesday, feel free to swap workout days as well! OR Workout: 8x400m Cutdown
*Start out a tad on the conservative side, find your rhythm, and then try to rip the last 2-3 intervals if you’re feeling good.* Ancillary: *Optional General Strength Circuit 1-4 (pick 1-2)
|
| Friday | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: none
|
| Saturday | Easy run, long run, or off |
| Sunday | Flex Day
a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1* |
Thanks for checking out this week's Moosletter!