Weekly Bulletin- Week of October 4th

QUICK IMPORTANT DATES:

LAST DAY FOR APPAREL ORDER: Wednesday, October 7th

VIRTUAL CORE: Every Friday @ 6pm

VIRTUAL TIME TRIAL: Thursday, October 15th - Sunday, October 18th, 2020 by 6:00 PM

QUICK IMPORTANT LINKS:

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

IMPORTANT INFO

 

RUNNING FOR YEMEN FUNDRAISER

THANK YOU SO MUCH to everyone that participated in the first part of the Running for Yemen fundraiser. We've raised $405 so far! This week, Ocotober 4th-10th, be sure to track your miles to enter them at the end of the week. Head over to go.rallyup.com/runningforyemen for more info!

 

Virtual 5k Time Trial

As you are probably aware, we are not able to practice and compete in person yet. But fear not,  we put together an optional virtual 5k time trial for you to challenge yourself and compare your time with others in the club! Here is what you need to know:

Who: Any track club athlete
What: 2020 WTC Fall Colors Virtual 5K
When: Whenever you are free to run Thursday, October 15th - Sunday, October 18th before 6pm.
Where: The course will start and end at the Porter Boathouse, with a loop around University Bay in the middle. A more detailed course map and description is included on the next page.
Why: To have fun running fast and enjoying the beautiful Wisconsin fall colors!
How: Sign up on the meet sign-up sheet (link to sign-up sheet). No payment is required. Then run the race anytime that works for you. Make sure to post a picture of your watch and a selfie with your favorite fall colors after the race! Men’s VP of distance Jacob Reiner also created a Strava segment for the course where you can post your time.

Some more info with a picture and details on the course are on this info page.

 

VIRTUAL CORE EVERY FRIDAY AT 6PM

Just like over quarantine, we will be having a virtual core session every Friday at 6pm! Here is the zoom link to join our VP's in crushing some quick ab workouts. It was a great time last week and I loved seeing all your familiar faces!

Meeting ID: 817 1574 9977
Passcode: 6cBR28

exclusive sweatshirt!!!

Our apparel coordinator Josie put together an order for these super cool sweatshirts! Anyone can buy them and right now the price stands at $29 but could go down if we get more orders. The order closes on Wednesday so get them in! If you have any questions you can email Josie (jmhelf@wisc.edu) HERE IS THE LINK

MEET THE FRESHMEN

Here is another week of our segment "Meet the Freshmen." For the next 3 weeks I will be introducing 3-4 newbies looking to run/compete/socialize with us as soon as it is safe. If you did not get the chance to answer my poll on instagram but want to be featured on the bulletin at some point, dm @wtccows on insta!

Katie Langis

Where are you from:
- Ridgefield, Connecticut
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- Mid distance
Are you living on campus and if so what dorm are you in:
- Living on campus, dorm: Witte
Favorite post race snack:
- Peanut butter and apples
Favorite tv show you binged over quarantine:
- New Girl
Favorite event to compete in and why:
- The 4x4 because it is such a fun relay and a great way to end a meet!

Yahira Escobar

Where are you from:
- I'm from Chicago, IL
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- I am a distance runner
Are you living on campus and if so what dorm are you in:
- I am living on campus in Kronshage, showerman
Favorite post race snack:
-Banana with peanut butter
Favorite tv show you binged over quarantine:
- Criminal Minds
Favorite event to compete in and why:
- My favorite event is the 3200 because I love distance more than anything and I like the challenge

Chris Mckenna

Where are you from:
- Brookfield, WI
Are you a distance runner/sprinter/hurdler/jumper/thrower/etc:
- Distance
Are you living on campus and if so what dorm are you in:
- Sellery
Favorite post race snack:
- White chocolate macadamia nut Clif Bars
Favorite tv show you binged over quarantine:
- Tiger King
Favorite event to compete in and why:
- 1600, it's a true race that requires guts and toughness

WORKOUTS

 

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

30-75 min endurance

 

Warm-up

1-3x through:

4x30” hill sprints, walk down easy

5’ hard effort on flat

2’ recovery jog

Warm-down

30-75 min endurance with 4-8x30” pick-ups within or after run

 
Warm-up

Fartlek:

1-2 x through

5-4-3-2-1 minute ON with equal recovery

Warm-down

30-60 min easy endurance or cross train

Warm-up

Long run of 50-120’. Choose a hilly route and work every up-hill to the crest + 5” past the top. Recover down-hill. Keep solid pace (still conversational but starting to breathe hard) on the flats.

Warm-down

OFF or easy endurance