Weekly Bulletin- Week of September 20th

QUICK IMPORTANT DATES:

VIRTUAL TRIVIA NIGHT: Thursday, September 24th @ 8:30pm

VIRTUAL CORE: Every Friday @ 6pm

KICK OFF MEETING: Tuesday, September 29th @8pm

QUICK IMPORTANT LINKS:

Facebook PageIf you are not a member, request to join!
Instagram Page

IMPORTANT INFO

 

TRIVIA NIGHT

Thursday at 8:30pm we will be having a virtual trivia night!! Get to know your fellow cows and answer some crazy questions with your host Allie Levin. Here is the link to the zoom meeting! SEE YOU THERE!!!

 

kick off meeting

Our virtual kick off meeting will be on Tuesday, September 29th starting at 8pm! Here is the zoom link to attend the meeting. Typically, we go over all the details on practices, meets, volunteering opportunities, apparel, running routes, etc. This meeting will look a little different but our goal is to keep new and old members engaged in the club so when we get back to a regular season we have LOTS of cows ready to practice and compete!

 

VIRTUAL CORE EVERY FRIDAY AT 6PM

Just like over quarantine, we will be having a virtual core session every Friday at 6pm! Here is the zoom link to join our VP's in crushing some quick ab workouts. It was a great time last week and I loved seeing all your familiar faces!

Meeting ID: 817 1574 9977
Passcode: 6cBR28

 

MEET THE FRESHMEN

Perhaps the most important thing in this weeks bulletin is the return of "Meet the Freshmen." For the next 4 weeks I will be introducing 3-4 newbies looking to run/compete/socialize with us as soon as it is safe. Thank you to those who responded to the Instagram poll, y'all rock and we will see the rest of your introductions soon, so be on the lookout for yours!

Sarah Nehls

Where are you from:
- Fredonia, WI
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- Distance/hurdles
Are you living on campus and if so what dorm are you in:
- Slichter
Favorite post race snack:
- Chocolate milk and anything with Peanut Butter
Favorite tv show you binged over quarantine:
- Tiger King
Favorite event to compete in and why:
- The 300m hurdles! Even though I focus on distance, I love how fast the race moves and I love to run hurdles! I'm also looking forward to possibly trying the steeplechase:)

Nick Chan

Where are you from:
- Jackson, NJ
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- Distance Runner
Are you living on campus and if so what dorm are you in:
- Witte
Favorite post race snack:
- Chocolate crunch bar
Favorite tv show you binged over quarantine:
- First time watching the office all the way through
Favorite event to compete in and why:
- Steeplechase was a surreal experience. It was something different and exciting.

Ava Wojnowski

Where are you from:
- Mequon, WI
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- Distance Runner
Are you living on campus and if so what dorm are you in:
- Slichter
Favorite post race snack:
-Grilled Cheese
Favorite tv show you binged over quarantine:
- British Baking Show
Favorite event to compete in and why:
- 2 mile cause its consistent on the track and the longest track event

WORKOUTS

 

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:
Distance

30-75 min endurance

 

Warm-up

1-3x through:

4x30” hill sprints, walk down easy

5’ hard effort on flat 

2’ recovery jog

Warm-down

 

30-75 min endurance with 6-10x20” pick-ups within run

 

Warm-up

Fartlek: 

1-2 x through 

1-2-3-2-1 with equal recovery 

30-60 min easy endurance or cross train

Long run 

50-120 minutes with long tempo (tempo should be 1/3 of your total run time). Break into 2-3 shorter sections if desired.

OFF

 

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