QUICK IMPORTANT DATES:
CONCESSIONS VOLUNTEERING: Friday, March 1st
POINTER FINAL QUALIFIER MEET: Saturday, March 2nd
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)
| IMPORTANT INFO |
CLUB RELAYS RECAP
What a successful meet for our cows on Saturday! The boys placed 4th overall and the girls placed 6th overall! Here are some highlights that contain 1st, 2nd, or 3rd place finishes from this weekend! Hunter Cummings got first in the 60m hurdles and led the team to an overall first place in the 60m hurdles along with Josh Riebe and Matt Laska. The women's 4x8 placed second (Josie Helf, Grace Matzke, Autumn Wickman, and Haley Orf), the women's SMR placed third (Dakota Fingerhut, Maya Coumbe, Autumn Wickman, and Danielle Moczynski) and the women's 4x4 placed second (Maya Coumbe, Haley Orf, Josie Helf, and Autumn Wickman). Ryan MacConnachie placed third in high jump andAdam El-Hendy was the champ in the long jump! Girls got overall second in triple jump (Quinn Lodholz, Dani Kappler, and Courtney Mohs). Thorne Powers was the champion of the triple jump leading the team to an overall first place in the triple along with Payton and Hunter Cummings. FOR FULL RESULTS click this link. And for pictures from this meet provided by Luke Kubasta (we <3 luke) click this link.
CHANGES TO THE TOP 10
There were simply too many changes to the top 10 list for me to highlight them all (definitely not a bad problem to have)! A total of 22 changes with cows either improving their times in the list or making the top 10 list for the first time! Check it out here.
pleaseeee volunteer for concessions
Volunteer to work concessions at the State Wrestling match this Friday! Remember, every member needs two hours of volunteer work so if you haven't signed up for anything yet, please do so if you are able to! Sign up is here.
Female team jackets
If you are a female cow who wants to rent out a team jacket ($40 but you get your money back) contact Tessa Rayne (tjrayne@wisc.edu).
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Long Distance | 2k tempo, 4-6x 200m at speed | Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
4-6x(300/200) 200 = jog reco. start at 3k pace cutdown to full speed relaxed | Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
3-6 miles (easy aerobic)
4-6x strides |
POINTER FINAL QUALIFIER MEET | Long run 60-80 minutes (8-11 miles) end with 5x hill sprints |
| Mid Distance | 2k tempo, 4-6x 200m at speed | Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
4x(200, 100, 100) 200@800pace, 100 cruise, 100 kick | Recovery run (3-4 tiers from 30 minutes timed to 8 miles)
4-6x Strides |
3-6 miles (easy aerobic)
4-6x strides |
POINTER FINAL QUALIFIER MEET | Long run 40-50 minutes (5-7 miles) end with 5x hill sprints |
| Sprints | 8x150 @ 80-85%, 2:45 rest | 6-8x 20m flies | Jumps/Hurdles/Blocks. 5x striders and technical work | 6x 250m @80%, 4 min rest | POINTER FINAL QUALIFIER MEET |
