QUICK IMPORTANT DATES:
KICK OFF MEETING: Thursday, February 13th at 7:30pm (room TBD)
LATE NIGHT SKATE: Thursday, February 13th at 11:15pm at the shell
PANTHER TUNE UP SIGN UP DEADLINE: Saturday, February 15th at midnight
BOARD MEMBERS EAT AT DINING HALLS: Monday, February 17th
Valentine's Day 😉
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
Womens Fitness Group Classes
| IMPORTANT INFO |
BIG DAWG !
Congrats to the 30 cows who raced at Big Dawg on Saturday! Way to represent WTC!!! Here is a link to the results and here is a link to all the great pictures that Joe took (thank you joe)! A great first meet to start the season off!
KICK OFF MEETING AND LATE NIGHT SKATE
This is a reminder that we have a VERY important kick off meeting starting at 7:30pm on Thursday night (the 13th)! The room location will be announced as soon as we receive it! Please please come to this meeting, especially if you are thinking about competing at nationals! We will have a waiver for everyone to sign who is considering competing at nats!
Following the meeting we will be skating at the Shell at 11:15pm (for late night skate)! $4 to skate and $3 for rental skates! Come on out folks! Can't wait to see you all there!
BOARD MEMBERS EAT AT DINING HALLS
On Monday, February 17th we will have our board members eat at Gordons and Four Lakes! Come sit by us and ask us any questions you have about track club! We will be there right after practice (probably around 7:30pm).
SIGN UP FOR PANTHER TUNE UP
Panther Tune Up is such a fun meet! It is at UWM and we will be having a pasta party afterwards at Josie's house in Whitefish Bay! The sign up deadline is this Saturday at midnight! Sigh up folks!
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Long Distance | OUTSIDE!
2-3x8 min cruise @ anaerobic threshold pace (1 min rest b/w reps)(3min rest before flys)
5x150 flys (150 accelerations, 50m walk back to start)
|
3-6 miles
4-6 strides
|
INSIDE!
5k 4-6x 800m @ 5k RP equal rest
3k 4-6x 600m @3k RP equal rest
4-6x 200m ins and outs
|
3-6 miles
4-6 strides
|
3-6 miles (easy aerobic) or off
4-6x strides
|
LONG RUN (WOMEN) @10am at Science Hall | LONG RUN (MEN) @9am at Science Hall
Group Fitness (women) at 3:45 |
| Mid Distance | OUTSIDE!
8min @ tempo (2-3 min recovery)
4x30-30s (30 seconds all out, 30 seconds easy)
|
3-6 miles
4-6 strides
|
INSIDE !
2-3x(3x300) 90sec rest b/w reps, 4 min rest b/w sets @ 800m RP
4-6x 200m ins and outs
|
3-6 miles
4-6 strides
4-6x Strides |
3-6 miles (easy aerobic) or off
4-6x strides
|
LONG RUN (WOMEN) @10am at Science Hall | LONG RUN (MEN) @9am at Science Hall
Group Fitness (women) at 3:45 |
| Sprints | 6-8 x broken 200s (100, 30" rest, 100). 3-4' rest b/w reps. @ 90% | 30m flies and sprint drills | 6-8 x repeat 150s @ 85%. 2-3' rest | Jumps/hurdles/blocks/Lift | Fun day OR 150, 250, 350, 250, 150 ladder. @ 80%. 3' rest. Emphasis on finishing strong | Group Fitness (women) at 3:45 |