Great time trial everyone!
Congrats to everyone who ran the time trial! Great to see everyone's training is paying off. Special shout-out to the winner of the boys race Zach Spears and the winner of the girls race Lauren Fitzsimmons 🙂
Pictures are linked below if you are interested!
https://photos.app.goo.gl/qXmCRZzrKbA4Wvnf7
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Instagram Page
| IMPORTANT INFO |
BADGer BADGE
Make sure that you update your Badger Badge every seven days so that you are able to attend practice! You can find the link to submit your Badger Badge in the instagram bio.
Diversity & Inclusion event
Two groups called Madison Gospel 5k Foundation and She Runs This Town Madison are putting on an event to promote diversity. The diversity and inclusion committee will be hosting this event February 22nd at 7pm to show how you can help with diversity and inclusion in your club. The zoom link for the event is below!
https://us02web.zoom.us/meeting/register/tZUqdOiurT0jGdZrRzcstHiEXUNx4OLlvVFb
Sledding this week
Sledding! Thursday at Observatory Hill @7:30pm (this is weather dependent so if it is too warm we will have a game night with the wizard instead!)
There is a Facebook event created so make sure to sign up there!
APPAREL This semester
Our apparel coordinator is in the working on creating new pieces of apparel for this semester. Keep on the look out for some sick new cow merch 🙂
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 |
LD: Warm-up 12-20 minutes Drills/Stretch 3-5x 5 min cruise intervals 60 seconds rest 4-6x strides Cooldown
MD: Warm-up 12-20 minutes Drills/Stretch 4-6x 3:30 cruise intervals 60 seconds rest 4-6x strides Cooldown |
Everyone Recovery run (5-7miles) 4-6x Strides Optional core workout afterwards at home
|
LD: Warm-up 12-20 minutes Drills/Stretch 3-5 x EMH hill set (1 set = (easy (E), 5k pace (Medium), sprint (Hard))), jog down Cooldown
MD: Warm-up 12-20 minutes Drills/Stretch 2-4 x EMH hill set (1 set = (easy (E), 5k pace (Medium), sprint (Hard))), jog down Cooldown
|
Everyone Recovery run (5-7miles) 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 OR REST
|
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 Optional core workout afterwards at home OR REST
|