Here’s the second installment of our Weekly RC Newsletter!
You can still be a member of the Running Club this semester! If you would like to be a member of Running Club and attend our virtual events throughout the semester, we ask that the following are completed:
- Request membership on our IMLeagues page
- Fill out the membership consent form and supplemental health waiver
- On IMLeagues complete the Safety & Risk Management training module*: https://forms.gle/PxTrygrDZeoCmrSt8
*All members must complete the safety module (on IMLeagues) and pass with a score of 80% or higher. You MUST retake the module until you achieve this score to become a member of the club.
Membership is FREE this semester – we will not be taking dues! Woohoo!
Social Event: Jackbox Game Night!
Join us next Friday (9/25) at 5pm for a game night! We will be using the gaming platform Jackbox to hold the event! Please RSVP by Thursday September 24th at 6pm using this RSVP form. For those that can RSVP and come we will send out an email Friday about how to join our game on Jackbox!
Running Recipe of the Week: Best-Ever Egg Muffins
Article Spotlight: Running Past an Olympic Dream, from the New York Times
Run Routes & Workouts of the Week:
Note that the majority of our routes begin and end either at The Shell at Camp Randall or Bascom Hill! Some of them have fun names while others are just named by the starting location and mileage. If you think of a good name for a route, let an officer know and it will be put in the books!
- 4.93 mi, Shell:
- Baby Target Run (3.97 mi, Shell):
- 7.59 mi, Willy Street Neighborhood Long Run, Mem U
*LIVE* Core Workout:Join us for a live core workout led by your Running Club officers!
Date: Sunday, September 27th
Time: 11am (approximately 30 minutes)
https://uwmadison.zoom.us/j/91740435817 (Meeting ID: 917 4043 5817)
HIIT Workouts of the Week:
- 4 rounds, 40 sec on + 20 sec rest
- 2 push ups + 2 push up jacks
- jumping lunges
- mountain climbers
- 3 rounds, 60 sec -> 45 sec -> 30 sec, *chair needed to complete workout*
- bench dips (using chair)
- inch worm + 2 push ups
- step up (on chair) + reverse lung (on ground), alternating legs
Challenge: AMRAP squat circuit!
- 5 minutes
- 10 jump squats
- 10 air squats
- repeat as many times as possible!
Cool Core Circuit:
Plank variation (front, right side left side) → 30 sec each (3x)
–30 sec rest–
Leg lifts → 1 min
Crunches → 1 min
Flutter Kicks → 1 min
Superman → 1 min
Hi guys the workout for this week is designed for the track but with some practice can be done from anywhere. This workout is a great example of how you can still do workouts without a track by using your own body and effort level as a gauge. For this week, I would adapt it to a non track location by picking a flat location near you and gauging how far a ¼ mile is. Then just pretend that ¼ stretch is one lap and you can do almost any workout!
Join our Strava team!
Strava (https://www.strava.com/clubs/uwrunningclub) is a great way to stay connected to other runners! We’ve created a “Club” page for runners, feel free to request to join! You can find us by searching “UW Madison Running Club”.
Feel free to reach out to us with any questions!
Officer Contact Info:
Libbi Fassbender: Industrial/Manufacturing Engineering – email@example.com
Jennie Rapuano: Neurobiology – firstname.lastname@example.org
Hailey Jaschob: Biology and Gender & Women’s Studies – email@example.com
Ben Pierce: Civil Engineering – firstname.lastname@example.org
Libby Whelan: Microbiology and Global Health – email@example.com
Taishi Ikeda: Biology – firstname.lastname@example.org
Gabriel Pienkos: Actuarial Science/Finance – email@example.com
Jordan Wilkins: Computer Engineering/Computer Science – firstname.lastname@example.org
Freddie Mildenhall: Genetics, Horticulture, Biocore Certificate – email@example.com
Abby Ernst: Psychology, Criminal Justice Certificate – firstname.lastname@example.org
Sai Nagisetty: Neurobiology and Psychology, Health and the Humanities Certificate – email@example.com
Clint Carney: Electrical Engineering – firstname.lastname@example.org