Great long run!
Great job to everyone who ran the lake loop run 🙂 Way to get those miles in!
Volunteering opportunity
Close your eyes, imagine yourself frolicking through scenic prairies of Wisconsin on a beautiful summer's/autumn's day with your favorite volunteer coordinator. The birds are chirping, the brooks are babbling, and the fresh air fills you soul with a newfound appreciation for the simple things in life. This wistful dream could soon be a reality. Project Wingspan is an organization working to help support migrating monarchs and the imperiled rusty-patched bumble bee populations throughout the Midwest.
Michael Smith is now a certified team lead, and will be assembling a group of cows to journey out into the great unknown and collect native seeds throughout the coming summer and fall. If you are interested (as I suspect you are) the first step is to complete a ~2 hour training module linked here: https://www.pollinator.org/wingspan/seed-collection?fbclid=IwAR1OhynZzG5ThTLmtST5adDNK9HyDZUtxCJoZXYbDbHyfhHY1ynFv3nZ11c.
This module can be completed on your own time and will teach you about field protocols as well as plant identification (It is not difficult at all and would be a hoot to complete with a group of friends). Bonus: completing the module will count towards your volunteer hours (training hours can be logged here: https://docs.google.com/spreadsheets/d/1Bkg02u6Dxui8UaXPN_BGc01zMPHD3X_7w_HaYrBGoL8/edit?usp=sharing
We will likely have 1-2 collection adventures a month Aug-Nov in which we will either carpool out to a site (Covid willing) or saddle up on our bicycles, so GET EXCITED. Even if you will not be in the Madison area, I encourage those interested in fall participation to get the training module completed sooner rather than later. Please don't hesitate to reach out with any questions:).
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Instagram Page
IMPORTANT INFO |
BADGER BADGE
Linked below is the google form to submit your badger badge! Do not forget to do so every 7 days in order to come to practice 🙂
https://docs.google.com/forms/d/e/1FAIpQLSf78HEvxe2J8hk3XCSuBL0Kle-kvMArhth4T1YOXmu_yql6LA/viewform
APParel update
GIRLS -- If you are interested in Wisconsin Track Club windbreaker, there are some left! There are 7 mediums, 5 larges and 2 xlarges. If interested, you can reach out to our apparel coordinator Ashley.
COW MASKS -- Cow masks are currently being made so those will be coming soon!
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 |
Everyone Recovery run (5-7miles) 4-6x Strides Optional core workout afterwards at home
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MD/LD Warm-up to 10-20 minutes Broken tempo 3-4x5 min with 1 min rest -- after last tempo rep 5 min recover followed by 4x (30 seconds at speed 60 seconds recovery) Cooldown volume as needed
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Everyone Recovery run (5-7miles) 4-6x Strides Optional core workout afterwards at home
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Warm-up 12-20 minutes Drills/Stretch
MD: Broken 600m reps (400@1500m RP, 30 second rest, 200m “kick” closer to 800m pace, no straining) Four 600m sets, 3 min rest between sets. Cooldown volume as needed to hit daily mileage needs
LD: 3-5 x (800m, min rest, 400, min rest, 800m) all at 5k RP 5 min rest between sets Cooldown as much volume as needed to hit daily miles
Cooldown volume as needed |
NO PRACTICE Recovery run (4-6miles) or Cross Train 4-6x Strides
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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
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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 |