Weekly Bulletin- Week of October 24th

Regionals recap

Great job to everyone who raced at regionals! The girls team won with Lauren Fitzsimmons, Anna Ngyuen and Allie Levin all in the top 10. The boys placed third overall with John Judge and Matthew Miller in the top 10! Way to go 🙂

Pictures from the meet: https://photos.google.com/share/AF1QipOlBzRYAlZbc4u1GRfFT4yc2FoyyqnefRKXguNgVVRM9KAVlNA3b2XRY48sjNuMbQ?key=c2hNaUhDYV9pRFRRMU04Y3ZXZ0hiaGFjSVo0aldB

Nationals

Nationals will take place November 6th!

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

Sprinters Time Trial: A time trial for sprinters will be held this Tuesday! The link to sign up is shown here: https://docs.google.com/spreadsheets/d/1YqXjygIQ8eeMxk2rR9OGUwtHKHm77C3aCGSMO2vZv-I/edit#gid=0

Girls Social: This Thursday, there will be a social at Rachel's house for all of the female cows! We will be meeting at 8pm. We will watch halloween movies and there will be treats 🙂

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

Formal: Formal will be taking place on Friday November 19th. We will be going to Maple Bluff Country Club 🙂

Sign up here: https://docs.google.com/spreadsheets/d/1jUZaHgLlfZo8NL0BkU0g2WQbLwgNd_RwdWpNNcJBCdA/edit?usp=sharing

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!

WORKOUTS

SPRINTS: Meet at McClimon Track at 6pm.

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

TIME TRAIL

BRING SPIKES!

We will start warm up at 6pm and the 60m dash will start at approximately 6:20pm

 
  1. Warm up and accels
  2. Workout
    1. 4 x 3 x 50m
    2. Rest between reps - walk back
    3. Rest between sets - 4 minutes
  3. Cooldown and stretch

 

 

 

WORKOUTS

 

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

*Optional Accels* + Steady Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

  • Take a little extra time to actively stretch and ‘get loose’ if you need to
  • 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core

Workout: Light Fartlek 10x30 seconds

  • Run easy for 2-3 miles at easy-moderate pace before starting the fartlek.
  • 10 x 30-seconds @ 3k/2-mile race effort & rhythm (no faster!) (jog 30-second recoveries).
  • 2-3 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 2)

 

 

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Workout: 1K Intervals @ CC Effort at the track

  • 2-3 mi warmup, drills, and a few strides
  • 1000m intervals @ CC effort (1:30 rest/ez jog) *if you’re feeling good, push the last interval to simulate a race kick finish*
  • 2 mi cooldown

Group 1: 7 x 1K

Group 2: 6 x 1K

Group 3: 5 x 1K

Ancillary: General Strength Circuits 1-4 (pick 2)

  

 

 

 

 

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none or optional core

Flex Day

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

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

Medium Long Run at 9am from Engineering Hall

6-11 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1