ROY GRIAK RECAP
Amazing job to those who raced at Roy Griak! Way to represent the cows all the way in Minnesota!
Schuster's farm
This Friday (10/1), we will be going to Schuster's Farm for some fall activities! Sign up is linked below. There is also an event on Facebook. If you are interested, say you are "Going" there 🙂 We will be meeting at Union South at 4:30pm.
https://docs.google.com/spreadsheets/d/1mLpTaGk1a5wa2DRH5c3eD_xGpVdSSaHS6yiVe0xAwqo/edit#gid=0
Firebird classic
On October 8th, the Firebird Classic will be taking place. It will be held at the Parkside cross country course. If you would like to race it, the link is shown below for sign up! The cars can not leave later than 1pm on Friday (10/8).
Regionals and Nationals
Regionals will be taking place on October 23rd and Nationals will be November 6th. The links for both of them are listed down below so sign up now!
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!
- Concessions - There will be some opportunities to work concessions at football games. Take a look at the spreadsheet to sign up for a day!
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Instagram Page
| IMPORTANT INFO |
APParel update
TEAM STORE WILL BE OPEN UNTIL SEPTEMBER 29TH. You can reach out to ullius@wisc.edu with any questions you may have 🙂
ALSO contact ullius@wisc.edu if you would like to get a jersey for the upcoming season as well.
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 🙂
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.
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| SPRINTS |
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| WORKOUTS |
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| Distance |
Steady Volume Day + 6x20/20 Fartlek Strides 3-8 miles easy 6x20 seconds at mile effort, 20 seconds easy jog. This is meant to be challenging and get your HR up, but the overall volume of high paced effort is quite low.
Ancillary: General Strength #1-4 (pick 1 circuit) |
4x1200m 2 mi warmup, 4x1200m @ Interval Effort (3 minute jog/walk rest), 2 mi cooldown
Ancillary: General Strength #1-4 (pick 2 circuits)
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Recovery Day 3-7 miles easy or Light Cross Training
Ancillary: Barefoot 1&3 |
Tinman-Style Workout 2 mi warmup, 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 40-sec hill intervals @ mile-3k effort (80 sec jog down recovery), 20-sec fartlek strides @ mile effort (20 sec ez jog), 2 mi cooldown
Group 1: 6x3min, 6x40sec hill, 6x20sec strides Group 2: 5x3min, 5x40 sec hill, 5x20sec strides Group 3: 4x3min, 4x40 sec hill, 4x20 sec strides
Ancillary: Core #1, MedBall #1 |
ON YOUR OWN:Easy Volume 3-8 miles easy Ancillary: none or optional core |
Women’s (8+ min pace) long run at 6:30 am (gotta be ready to tailgate)
OR Flex day a few miles of easy running, light cross training, or off
Ancillary: *Optional General Strength Circuit (1-4) x1*
Ancillary: *Optional* General Strength #1-4 (pick 2)
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Women’s (8+ min pace) and men’s (sub 8 min pace) long run at 9 am 8-13 miles + 4-6 strides (starting every minute)
Ancillary: Hip/Glute Circuit #1 |