Namaste Yogis
Great job to everyone who came out and did yoga 🙂
DUal meet this saturday
This Saturday (4/24) we will be having a dual meet against Minnesota at the Edgewood track.
Meet information can be found in the link below:
https://docs.google.com/document/d/1fZPVSlJPkvqA1Sac_NBtV4WojWBwq78upQa8ne-WAIQ/edit?usp=sharing
Meet registration can be found in the link below:
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.
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 |
Warm-up 12-20 minutes Drills and strides
MD: Double 300s (also called broken 600s) 3-4x (2x300m) @ 1500m RP to slightly faster. Directions: 300m @ 1500m RP, 60 sec recovery (100m walk back to start) 300m 1-2 seconds faster than the first, 3 min recovery between sets Cooldown volume as needed to hit daily mileage needs
LD: Double 800s (broken miles) 2-4x (2x800) @ 5k pace to slightly faster. Directions: 800m @ 5k RP, 60 sec recover, 800m 1-3 seconds faster that first, 4 min recovery between sets. Cooldown as much volume as needed to hit daily miles
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Everyone Recovery run (4-6miles) 4-6x Strides
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Everyone 4-6 mile run w 3 x 2-3 min pick-ups (around threshold pace) starting halfway, equal recovery 4-6x Strides Optional core workout afterwards at home
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Everyone Recovery run (4-6miles) 4-6x Strides |
No Practice, Pre-Meet Recovery/Pre-meet 3-6 miles (easy aerobic) 4-6x strides
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Dual Meet
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LONG Run Flex Day(If not racing) MD: Long run 40-50 minutes (5-7 miles) end with 5x hill sprints LD: Long run 50-70 minutes (8-11 miles) end with 5x hill sprints |