Weekly Bulletin- Week of November 15th

QUICK IMPORTANT DATES:

Holiday Lights Run: Monday, November 16th @ 5:15 and 5:30pm

BRINNER WEEK: November 16th-20th

 

QUICK IMPORTANT LINKS:

Facebook PageIf you are not a member, request to join!
Instagram Page

IMPORTANT INFO

HOLIDAY LIGHTS RUN

On Monday, November 16th we are having our annual Holiday Lights Run! We will run through Olin Park and check out all the festive lights! You must wear a mask and sign up on IMLeagues to attend, no exceptions!!! We will be breaking up into groups of four like a typical practice. Essentially, everything is the same and our route is through Olin Park.

PRACTICE ON 11/9

Unfortunately, there was a reported case of COVID-19 in our faster training group last week Monday. Every member of that group has been notified and will not be allowed to return to practice until they have finished a quarantine. Remember, there are many rules in place to prevent COVID from spreading at practice, please stay diligent about wearing face masks and social distancing outside of practice as well.

 

turkey trot Pictures

If you are running a 5k or any race on Thanksgiving, whether that be with your family, your roommates, alone, etc. please dm a picture of yourself to the insta account @wtccows so I can put together a post!

 

BRINNER

The most prized social event of the year... BRINNER. Brinner has to look a little different this year, but we hope to carry on this tradition nonetheless. We are going to be having a Brinner ~week~ where you can submit photos of your meal via insta dm (@wtccows) and they will be featured on the insta story against another cow's meal. Our followers will vote for who created a better brinner plate. This may be challenging for freshmen but we urge you to get creative! BRINNER WEEK IS STARTING ON MONDAY! Please showcase your meals and send them our way!

 

ELECTIONS for board positions

Elections are right around the corner folks! They will take place on December 2nd at 8pm. I highly encourage you all to look into the role/s you may want to take on in the spring and fall! THIS IS ESPECIALLY TRUE FOR FRESHMAN AND SOPHOMORES! Our club usually has the highest participation amongst lower grade levels, which means you should have a big say on how the club is run! If you have been coming to practice and enjoy the people you run with, please consider applying!

In the past, we have all met together in a building to hold speeches for every position, followed by a vote by the rest of the cows in the club. Whoever gets the most votes will hold that position for a year and appointed positions are chosen by the board that same night. This year we will be holding elections over ZOOM! Anyone in the club who attends the Zoom meeting  will be eligible to vote so PLEASE PLEASE COME to vote for who will represent this club.

Here is a link to a spreadsheet that includes all the different board positions and appointed positions you can apply for, along with a detailed description of the roles of that member both before and during the COVID-19 pandemic.

PLEASE feel free to reach out to any of the board members about their job and sign up if you are even a little interested in contributing to the Wisconsin Track Club in a larger way!

 

APPAREL IS HERE!!

Crewneck sweatshirts, long sleeves, and shorts are here for those who ordered them! Josie has them all at her apartment (431 West Dayton street) and you can arrange a time to pick them up from her (Josie's # : 414-897-2631).  If you forgot to order apparel, we have a few extra sweatshirts and shorts, just contact Josie for sizes!

 

HOW TO SIGN UP FOR AND ATTEND PRACTICE

WORKOUTS

 

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
:Distance

Holiday Lights Run! (30-60 minutes endurance)

 

Warm-up

1x2-mile as follows (for higher mileage group): 2 times through -- 400 faster than tempo, 100 “float”, 200 all out, 100 easy! The “float” should just back off pace only a little bit. The easy should be EASY but still jogging.

3-5 min recovery

2-4x1000s @ 5k pace or faster, 2min rest between each

Warm-down

 

30-75 minutes endurance

 
Warm-up

Fartlek workout: 1-3x through

2min moderate

30” easy

2x1min HARD with 30” easy between each

4x30” FAST, with 30” easy between each

3 minutes extra easy jogging between rounds

Warm-down

EASY endurance or cross-train

Hilly endurance long run. Work the hills to the top plus 10” over the top. Easy/moderate or the rest of the run.

OFF or easy endurance