Crazylegs completed
Way to go to those of you who ran in our mock Crazylegs 8k race!
Results can be found in the link below:
https://docs.google.com/spreadsheets/d/1bHVai9Qb-kAJD4E7Sks0cDIvaL9VG_B80R2UAPNQWdo/edit?usp=sharing
Be on the lookout for a meet signup for our dual meet against Minnesota Run Club on Saturday April 24th!
Girls function
This Thursday we will be tie-dying socks instead of practice. We will still be meeting at 5:30pm at Allie Levin's house.
Yoga this sunday
Yoga this Sunday! This will be held at Allie Levin's house and will begin around 11am. There will also be bagels around 10:30am before yoga for anyone who wants them.
Volunteering opportunities
- Project Wingspan - Project Wingspan is an organization working to help support migrating monarchs and the imperiled rusty-patched bumble bee populations throughout the Midwest. Michael Smith is now a certified team lead, and will be assembling a group of cows to journey out into the great unknown and collect native seeds throughout the coming summer and fall. If you are interested (as I suspect you are) the first step is to complete a ~2 hour training module linked here. Then sign up on the volunteer spreadsheet!
- RACE - This year we will be continuing our partnership with RACE (running with autism in the community and everywhere). This has been a wonderful and rewarding opportunity in years past for cows to run and create strong bonds with kids living with autism in our community. Volunteering will take place Saturday mornings from 9-10AM starting on April 10th. If you are interested in this awesome volunteer opportunity, fill out the form!
- Summer Track Series – If you’re in Madison this summer, we could use your help volunteering at our community track meets we put on for the Madison community! Be on the lookout for a signup sheet to come out soon.
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Instagram Page
| IMPORTANT INFO |
BADGER BADGE
Linked below is the google form to submit your badger badge! Do not forget to do so every 7 days in order to come to practice 🙂
https://docs.google.com/forms/d/e/1FAIpQLSf78HEvxe2J8hk3XCSuBL0Kle-kvMArhth4T1YOXmu_yql6LA/viewform
APParel update
GIRLS -- If you are interested in Wisconsin Track Club windbreaker, there are some left! There are 7 mediums, 5 larges and 2 xlarges. If interested, you can reach out to our apparel coordinator Ashley.
COW MASKS -- Cow masks can be picked up Monday and Wednesday of this week from 10am-4pm at Union South! There are a couple of extra so if you forgot to sign up you still might have a chance to get one. These can be picked up from Ashley and her email is ullius@wisc.edu if you need to contact her!
New members
If you are a new member, make sure you sign up for IMLeagues. We do not use WIN anymore so it is important to not use that program. Watch this video to learn how to use IMLeagues. See how to join by following the links below
Practice Sign Up IMLeagues (video tutorial)
ALSO... make sure you join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Distance |
Everyone 12-15 min warm-up 10min @ tempo, 2 min rest (active recovery), 1-3x 5 min tempo (1 min recovery) Cooldown volume as needed 4-6 strides
|
Everyone Recovery run (4-6miles) 4-6x Strides Optional core workout afterwards at home
|
MD: 6x200m @ 800m RP, with 200m walk/jog recovery 4-6x 150m Strides
LD: 2x800m @ 5k RP (400m jog recovery), 2x400m @ goal 1500m pace (with 200m walk/jog recovery), 2x200m @ 800 RP (200m walk/jog recovery) 4-6x100m strides
Cooldown as much volume as needed to hit daily miles
|
Everyone Recovery run (4-6miles) 4-6x Strides Optional core workout afterwards at home |
NO PRACTICE Recovery run (4-6miles) or Cross Train 4-6x Strides
|
Fast Paced Long Run (7:45+) Easy run 7-10 miles (or 65-85 min) End with 4-6 strides or 5x hill sprints Optional core workout afterwards at home
|
Faster Paced Long Run (7:45 or faster) Easy run 8-10 miles (or 65-85 min) End with 4-6 strides or 5x hill sprints Yoga afterwards at Allie’s house at 11 am |