QUICK IMPORTANT LINKS
Volunteer Sign Up
Facebook Page: if you are not a member, just request to join the group!
Meet Sign Up
Herdfinder- also request to join
WIN page (membership stuff)
| VERY IMPORTANT STUFF |
Workshop this wednesday
Wednesday the 30th we have a workshop THAT ALL MEMBERS OF WTC ARE REQUIRED TO GO TO at 7pm in the Natatorium, room 1140. Due to the timing of the workshop, sprinters will not have practice and the mid- distance/distance practice has been moved to 4:30! It will be extremely cold on Wednesday but we need all members to go to this meeting, so please bundle up and stay safe!
Parkside Classic Meet
The deadline to sign up for the Parkside Meet (2/2) has been extended until tonight at 11:59!
Time trial
Great job at the time trial cows! And thank you to all the cows out there that helped with timing and results along with Luke for taking pictures! Keep your eye out for the Moosletter coming out this week discussing the results of the time trial!
KIck off meeting on february 7th
Thats right folks, the kick off meeting is on February 7th (time and location tbd). Lot's of talk about this season, apparel, jerseys, and more!
Also pls volunteer (link above)
| WORKOUTS |
all mid-d and distance workouts include a 12-20 minute warm up and a cool down:))))
| MONDAY | TUESDAY | WEDNESDAY @ 4:30 | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
| DISTANCE | 15 minute strength (Squat routine and shoes)
3x (4x400) @ 5k RP 30 sec rest b/w rep -- 4 min rest b/w sets Strides |
15 minute core (crunches, push-ups, bikes, planks)
Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides |
15 minute strength (Squat routine and shoes)
6-10x700 cruise @ anaerobic threshold pace (100m jog reco.) 4x150 flys (150 accelerations, 50m walk back to start) |
15 minute core (crunches, push-ups, bikes, planks)
Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides |
Pre-Meet
Recovery/Pre-meet 15 minute core (crunches, push-ups, bikes, planks) 3-6 miles (easy aerobic) 4-6x strides |
PARKSIDE MEET | 10am long run |
| MID DISTANCE | 15 minute strength (Squat routine and shoes)
3x (400, 300, 200) @ 5k-800 RP 60 sec rest/3 min rest Strides
|
15 minute core (crunches, push-ups, bikes, planks)
Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides |
15 minute strength (Squat routine and shoes)
6-10x500 cruise @ anaerobic threshold pace (100m jog reco.) 4x150 flys (150 accelerations, 50m walk back to start) |
15 minute core (crunches, push-ups, bikes, planks)
Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides |
Pre-Meet
Recovery/Pre-meet 15 minute core (crunches, push-ups, bikes, planks) 3-6 miles (easy aerobic) 4-6x strides |
PARKSIDE MEET | 10 am long run |
| SPRINTERS | 5-7 x 200s @ 80%, 2:45 max rest | 8x100m accels (hitting full speed for the straightaway) | WORKSHOP | 4x150m, accelerate first 50, hold speed around the turn, all out sprint last 50, full recovery; follow with 2x250, easy first 200, full speed last 50 | PARKSIDE MEET |