Weekly Bulletin- Week of October 17th

HAUNTED HOUSE & FALL COLORS RUN RECAP

We had a couple of fun fall festivities this weekend! Thanks to everyone who came out and made these events great 🙂

TOMORROW we will be playing ultimate frisbee at practice!

Regionals

Regionals will be taking place on October 23rd. The link for car lists and hotel sign up is linked below 🙂

https://docs.google.com/spreadsheets/d/1k5G5VyXe_wReufR_h_ArIYcvbXurwIiPKmq9l5fd6xg/edit#gid=826756308

ITINERARY FOR REGIONALS:

https://docs.google.com/document/d/1F-Wfj3Q77AZVmGfK62tOSgYlXtuMYYYZ8VfSFaMpGD4/edit

Nationals

Nationals will take place November 6th! Sign up closes Friday at midnight, so make sure your name is on the list 🙂

Nationals sign up sheet: https://docs.google.com/spreadsheets/d/1AXJTlQ5JGKixoJcYRXuJKJgmerDQL-_JZdalFudWGyQ/edit#gid=1171992042

NIRCA Waiver: For those competing at Regionals or Nationals, fill out your membership details and sign the waiver. See Brian’s recent email for more information.

Volunteering opportunities
  • RACE - This year we will be continuing our partnership with RACE (running with autism in the community and everywhere). This has been a wonderful and rewarding opportunity in years past for cows to run and create strong bonds with kids living with autism in our community. Volunteering will take place Saturday mornings from 9-10AM. If you are interested in this awesome volunteer opportunity, fill out the form!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=1705464385

 

Other upcoming events

Brinner: CLEAR YOUR CALENDAR FOR ALL OF NOVEMBER... Brinner is coming 🙂

QUICK IMPORTANT LINKS:

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

IMPORTANT INFO

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. Also, make sure to venmo @WiscoTC $30 for the season 🙂

IMLeagues-App-How-To-Guide

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!

FRESHMEN FEATURES

Anna Nguyen

  • Major: International Studies
  • Running Shoe Brand: New Balance
  • Favorite Distance to Race: 5k
  • Favorite Cereal: Cheerios

 

 

 

 

 

 

Claudia Salgado

  • Major: Legal Studies
  • Running Shoe Brand: Saucony
  • Favorite Distance to Race: Mile
  • Favorite Cereal: Kelloggs with strawberries

 

 

 

 

 

 

 

 

 

 

 

Brenden Dieter

  • Major: Actuarial Science
  • Running Shoe Brand: Nike
  • Favorite Distance to Race: 800 meter
  • Favorite Cereal: Raisin Nut Bran

 

 

 

 

 

 

 

 

Matthew Miller

  • Major: Biology
  • Running Shoe Brand: Saucony
  • Favorite Distance to Race: 8k
  • Favorite Cereal: Cinnamon Toast Crunch

 

 

 

WORKOUTS

SPRINTS: Meet at McClimon Track at 6pm.

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

  1. Warm up 
  2. Workout: Ladder
    1. 100, 150, 200, 200, 150, 100
    2. Rest:
      1. After 100: 90 seconds
      2. 3 minutes o/w
  3. Cooldown, stretch, core

 
  1. Warm up
  2. Fun Games
    1. Ultimate Frisbee???
    2. Sharks and Minnows
    3. Chicken on the Roof
    4. Other fun games y’all can think of?
  3. Core and enjoy the weekend

 

 

 

WORKOUTS

 

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

Steady Easy Volume or *optional* Cross Training

We will run to U-bay fields from Engineering Hall and play some ultimate frisbee! Feel free to add on easy volume afterwards if you would like.

Ancillary: none or optional core

Workout: 5x800

2 mi warmup, 5x800m @ Interval Effort (2.5 minute jog/walk rest), 2 mi cooldown

  • Take your mile PR (or best guess) and add 6-8 seconds per laps from this mile pace (ex. For a 5:00 miler (75 seconds per lap), you would be running ~81-83 seconds per lap at “Interval intensity”)

Ancillary: General Strength #1-4 (pick 2 circuits)

 

 

 

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Workout: Steady Volume w/ Light Fartlek Work

  • 4-8 miles, depending on volume
  • Run easy for 20-30 minutes at easy-moderate pace before starting the fartlek strides. 10 x 20-seconds @ 1-mile to 800m speed/effort (jog 40-second recoveries). Cooldown to hit total volume for the day.
  

 

 

 

 

 

Pre-Race

2-6 miles with 4-6 strides and drills

Ancillary: none

 NIRCA REGIONALS (Good luck!!🎉) 

Flex Day

a few miles of easy running, light cross training, or off

Long run @ 9:00 am if you did not race

Ancillary: *Optional General Strength Circuit (1-4) x1*

 

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