QUICK IMPORTANT DATES:
PASTA PARTY: Thursday, April 11th
NIRCA NATS: THIS WEEKEND BABBBBY!!!
FORMAL: Friday, April 19th
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 |
Rex Foster Twilight Meet Recap
Great job to everyone who competed in the meet on Friday! We have lots of cows who made the list of top 10 with some stellar performances! To start out, Zach Teuscher got that 10th spot in the 100m with a time of 12.19. Kyle Macroe ran the 200 in 23.36 for that number 7 spot while Adam El-Hendy improved his spot in the rankings, moving into 5th with a time of 22.95. Kyle Marcoe also improved his spot on the list and is now holds the second fastest 400 meter time, 50.48 seconds! Luke Kubasta made the list of top 10 in both the 1500 and in the 3k steeplechase (improving his previous time) placing 8th and 2nd respectively among those top 10 lists. Mitchell King ran a 16:37 5k, placing 8th! Adam El Hendy and Mason Guell took spots 1 and 2 in the long jump with jumps of 6.63m and 6.09m!!! Mason Guell also placed in the triple jump amongst our list of top 10, taking that 4th spot with a jump of 11.84 meters. THANK YOU AGAIN TO LUKE WHO TOOK PICTURES! Here is a link to those! And here is the full list of results!
sprinters!!!!
Sprinters quick note: we will be working on handoffs all week, also please make sure to bring your spikes to practice each day!
formal
The 2019 WTC Formal Awards Banquet will be held on 4/19 at the Fluno Center. Consider bringing a date, the more the merrier! Sign up on this spreadsheet to ensure your participation in the feast of bottomless pasta and other delicacies. We will venmo request you $27.50 per person, if your date is not in the club, we will venmo request the club member for both meals. Sign up deadline for formal is 4/12 so we can get the final head count over to Fluno peeps.
pasta party
In preparation for Nationals, the Barn (1601 Chadbourne Ave.) will be hosting a pasta party starting at 7:30pm! Come for lots of pasta, cookies, chocolate milk, and of course, to spend some quality time with your fellow cows.
apparel
Apparel orders should be in this week! Yay! Assuming those orders will be in by Thursday...we will be handing them out at the Pasta Party. So stay tuned and we will update you via Facebook and email when those apparel orders come in!
NATS
Stay tuned for the car list and hotel room spreadsheet that will be coming out soon!
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 | Steady state run (normal aerobic pace) 4-9 miles based on total weekly volume
4-6x Strides |
800m @ 5k RP (400m jog recovery), 2x400m @ goal 1500m pace (with 200m walk/jog recovery), 2x200m @ 800 RP (200m walk/jog recovery)
4-6x90m accelerator strides |
Recovery run (30 minutes timed to 8 miles)
4-6x Strides |
IF NOT RACING:
10min @ tempo, 2 min rest (active recovery), 1-2x 5 min tempo (2 min recovery) Cooldown volume as needed 4-6 strides Otherwise easy run
|
3-6 miles (easy aerobic)
4-6x strides |
NATS | Long run 60-80 minutes (8-11 miles) end with 5x hill sprints |
| Mid Distance | Steady state run (normal aerobic pace) 4-9 miles based on total weekly volume
4-6x Strides |
4x200m @ 800m RP, with 200m walk/jog recovery
4-6x 150m accelerators |
Recovery run (30 minutes timed to 8 miles)
4-6x Strides |
IF NOT RACING:
10min @ tempo, 2 min rest (active recovery), 1-2x 5 min tempo (2 min recovery) Cooldown volume as needed 4-6 strides Otherwise easy run
|
3-6 miles (easy aerobic)
4-6x strides |
NATS | Long run 40-50 minutes (5-7 miles) end with 5x hill sprints |
| Sprints | 6-8x 20m flies | 3x150, 2x100 OR 3x250 @ 90%, 5 min rest | Blocks/Hurdles/ Jumps/Technique |
Race Pace mini ladder (long and short sprints) | NATS | NATS |