Month: February 2022

March Moosletter 2022

in this issue:

February Recap

update on the season

upcoming meets

dinner at dining halls

logistics

Workouts this week

february recap

Ice Skating

Big Dawg Invite

Dick Hendricks Invite

Lake Crossing

Yoga

Dinner at Dining Halls

Club Relays

update on the season

We are nearing the end of the indoor track season! We have competed in four out of five meets so far. Our Cows have set meet records, won races, and, in other words, achieved. 🙂

Great job to everyone who competed this weekend at Club Relays! Women took 2nd and men took 3rd out of 15 teams. Claire Biegalski broke the meet record in the 60m hurdles with a time of 9.20 and some of our sprinters got silly in their 4x400m relay!

Club Relays Pictures

Club Relays Results

upcoming meets

Pointer Final Qualifier: Our last meet of the indoor season, the Pointer Final Qualifier, is on Saturday, March 5th. Good luck to those competing! Meet information can be found here. Members are not required to test for COVID before the meet, and each driver will decide if masks are required in their car. Individual members are welcome to get tested and wear masks, if they prefer.

Nationals: Nationals for outdoor track is the weekend of April 2nd in Olivet, MI. Stay tuned for signup details!

dinner at dining halls

We had a blast at dinner at Gordon last Thursday! Don't worry lakeshore folks, we are headed to Dejope this Thursday, March 3rd, for dinner at 7pm!

PRACTICE SCHEDULE AND LOCATIONS

Distance: For the next few weeks, distance runners will meet outside of Engineering Hall three times Mon-Thurs at 5:30pm! Once a week, distance will meet and practice in the Shell for a speed workout. Masks are required at all times in the Shell. Please check the "workouts" section of this site to find out which day to meet in the Shell each week. The week of February 27th, distance will meet in the Shell on Wednesday, March 2nd. Long runs are 9am at E Hall on Saturday for fast cows and Sunday for faster cows.

Sprints: For the next couple months, sprints/field will meet Monday-Thursday at 6:30pm in the Shell.

For more details about this week's workouts, see the "workouts" section at the bottom of the page!

New members

It's never too late to join the Wisconsin Track Club!

  • If you missed the kickoff meeting, check out the slides. There are QR codes in the slides that link to GroupMe chats and more WTC opportunities you don't want to miss!
  • Become a member of the Wisconsin Track Club on IMLeagues and fill out the three required forms (Membership Consent Form, Supplemental Health Waiver, and Wisconsin Track Club Membership Form). We do not use WIN anymore, so it is important to not use that program.
  • Please pay membership dues for the season by sending $30 to @WiscoTC on Venmo! Members must pay dues in order to race with the club.
  • Join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

membership dues

All members must pay membership dues for the season by sending $30 to @WiscoTC on Venmo! This money goes toward paying for meets, socials, apparel, etc. This does not entirely cover meet fees; members must pay an additional fee for each meet they sign up for. Reminder to pay the Club Relays meet fee ($30) if you have not already.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday
  1. Warm up and accels 
  2. Workout
    1. 4 - 5 x 200 @ 95-100%
    2. Rest: 8-10 minutes
  3. Cooldown 
Tuesday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
Wednesday
  1. Warm up and accels
  2. Workout: Ins n outs
    1. 30m accel, 10m in, 10m out, 10m in
    2. Rest 5 minutes 
  3. Cooldown, stretch and core
Thursday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Wed meet in the Shell

5:30pm Mon, Tues, Thurs and 9am Sat/Sun meet outside of Engineering Hall

DISTANCE Workout
Monday

E Hall

 Mid-distance workout

Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run hills.

      4-6x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after

the last 1-minute rep, then 4-6x10sec hill sprints @ 800m effort with slow walk down recovery

      2 mile cooldown. 

     

Long-distance workout

Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run the hill circuits.

      6-8x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after

the last rep, then 3-4x10sec hill sprints @ 800m effort with walk down recovery

       2-3 mile cooldown.

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

Shell

 Mid-distance workout

200m intervals @ mile effort. All groups together.

     2 mile warmup + a few strides

     2x(4x200m) @ mile effort. 200m slow jog between reps, 3 minutes rest    

     between sets.

     2 mile cooldown

 

Long-distance workout

Alternation workout @ 5k & steady effort. All groups together. 

    2 mile easy warmup + a few strides

    4x(400m @ 5k effort, 800m steady effort) of continuous effort. Should be  

    4800m of total work (~3miles)

    2 mile easy cooldown

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

 
Thursday

E hall

 Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3

 

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

  1. Straight leg, spell alphabet – L/R
  2. Toe grab scoot – pull forward with toes and move forward x 20
  3. Squatting calf raises – in 90° squat position, then raise heels x 10
  4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
  5. Everted toe squat – toes pointed out, on toes, squat x 10
  6. Toe lunge walk – lunge while staying on toes x 10 meters

 
Friday

No official practice

 If competing in Saturday’s meet: Easy pre-meet 

3-5 miles with 3-4 light strides

 

If not competing in Saturday’s meet: Flex Day

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

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

 
Saturday

Meet or 9am E Hall

 UWSP Last Chance Meet

If not competing in today’s meet

Long Run

Easy long run for distance 8-14 miles, depending on your mileage

Ancillary: Hip/Glute Circuit #1

 
Sunday

9am E hall

 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 

Thanks for checking out the March Moosletter. Which WTC member made a difference for you this February?

Weekly Bulletin- Week of February 20th

club relays required covid testing

All members going to Club Relays are required to get tested for COVID before the meet and submit a photo of their negative test (or positive test result within the last 90 days) to this form.

lake crossing

On Saturday, February 19th, a herd ran across frozen Lake Mendota for the annual Lake Crossing! Over three miles across the lake. Moohoo! Thank you to Matt Stilling for leading the run.

namaste in track club

After the run on Saturday morning, our members met for bagels and yoga. Thank you to our Vice President of Women's Distance, Ava Wojnowski, and her mom for arranging and leading the event!

upcoming meets

Good luck to our members racing at Club Relays on Saturday, February 26th at the University of Illinois! We are excited to race at the biggest meet of the indoor season! Signup is now open for the last indoor meet, the Pointer Final Qualifier, which is on Saturday, March 5th. Signup closes Saturday, February 26th at 11:59pm.

Meet Information and Signup Link

dinner at dining halls

Mark your calendars, freshmen! Have dinner with the WTC board and fellow calves on Thursday, February 24th at 7:00pm at Gordon and Thursday, March 3rd at 7:00pm at Dejope! Who remembers Bucky's Island Adventure?

PRACTICE SCHEDULE AND LOCATIONS

Distance: For the next couple months, distance runners will meet outside of Engineering Hall three times Mon-Thurs at 5:30pm! Once a week, distance will meet and practice in the Shell for a speed workout. Masks are required at all times in the Shell. Please check the "workouts" section of this site to find out which day to meet in the Shell each week. The week of February 20th, distance will meet in the Shell on Wednesday, February 23rd. Long runs are 9am at E Hall on Saturday for fast cows and Sunday for faster cows.

Sprints: For the next couple months, sprints/field will meet Monday-Thursday at 6:30pm in the Shell.

For more details about this week's workouts, see the "workouts" section at the bottom of the page!

New members

It's never too late to join the Wisconsin Track Club!

  • If you missed the kickoff meeting, check out the slides. There are QR codes in the slides that link to GroupMe chats and more WTC opportunities you don't want to miss!
  • Become a member of the Wisconsin Track Club on IMLeagues and fill out the three required forms (Membership Consent Form, Supplemental Health Waiver, and Wisconsin Track Club Membership Form). We do not use WIN anymore, so it is important to not use that program.
  • Please pay membership dues for the season by sending $30 to @WiscoTC on Venmo! Members must pay dues in order to race with the club.
  • Join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

membership dues

All members must pay membership dues for the season by sending $30 to @WiscoTC on Venmo! This money goes toward paying for meets, socials, apparel, etc. This does not entirely cover meet fees; members must pay an additional fee for each meet they sign up for. Reminder to pay the Club Relays meet fee ($30) if you are signed up and have not already.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday
  1. Warm up and accels
  2. Workout
    1. 6 - 8 x 200m @ 70 -75%
    2. Rest - 2 minute
  3. Cooldown and stretch
Tuesday
  1. Warm up
  2. Hurdle Mobility
  3. Handoff practice
  4. Block starts or event practice
  5. Core and stretch
Wednesday
  1. BRING SPIKES
  2. Warm up and accels
  3. 3 x 3 block starts
    1. If competing in hurdles or field events, feel free to practice those events after the first set.
    2. 1st set to 5m
    3. 2nd set to 10m
    4. 3rd set to 15m
  4. Core and stretch
Thursday
  1. Warm up
  2. Hurdle Mobility
  3. Handoff practice
  4. Block starts or event practice
  5. Core and stretch
WORKOUTS

DISTANCE:

5:30pm Wed meet in the Shell

5:30pm Mon, Tues, Thurs and 9am Sat/Sun meet outside of Engineering Hall

DISTANCE Workout
Monday

E Hall

 Mid-distance workout

Mile Pace Intervals

  • 2 mile warmup + a few strides
  • Group 1: 3x(400-300-200) @mile effort w/ 60-90sec rest, 3-4min rest between sets
  • Groups 2&3: 2x(400-300-200) @mile effort w/ 60-90sec rest, 3-4min rest between sets
  • 2 mile cooldown

 

Long-distance workout

Pace Variation Fartlek 

Fartlek @10k-tempo effort with a 40-sec surge down to 5k pace in the middle of each rep

  • 2 mile warmup + a few strides    
  •  Group 1: 6min-3-5-2-4-1 
  •  Groups 2&3: 5min-3-4-2-3-1
  • 2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

Shell

 Run + flat speed work 

Mid-distance

  • Run easy for 2-4 miles and go through drills before starting sprint work (can be performed with or without spikes)
  • Sprint work: 2x200m @ 800m effort (200m jog recovery), 2x40m (2-3min walk/standing rest), 2x60m (3-4 min rest) @ 90-95% max speed, take your time decelerating coming out of each acceleration
  • Cooldown 5-10 minutes of walking or slow jogging

 

Long distance

  • Run easy for 2-4 miles and go through drills before starting speed work (can be performed with or without spikes)
  • Speed Work: 4x200m @ mile effort (200m jog recovery), 4x40m (2-3min walk/standing rest) @ 90-95% max speed, take your time decelerating coming out of each acceleration
  • 2 mile cooldown

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

 
Thursday

E hall

 Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3

 

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

  1. Straight leg, spell alphabet – L/R
  2. Toe grab scoot – pull forward with toes and move forward x 20
  3. Squatting calf raises – in 90° squat position, then raise heels x 10
  4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
  5. Everted toe squat – toes pointed out, on toes, squat x 10
  6. Toe lunge walk – lunge while staying on toes x 10 meters

 
Friday

No official practice

 If competing in Saturday’s meet

Easy pre-meet 

3-5 miles with 2-4 light strides

 

If not competing in Saturday’s meet

Flex Day

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

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

 
Saturday

Meet

 Club Relays @ The University of Illinois - Good luck!!

 

If not competing in today’s meet: Long Run

Mid-distance: 8-10mi run with the middle @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

Long-distance: 8-12mi run with the middle 20min @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

 

Ancillary: Hip/Glute Circuit #2

 
Sunday

9am E hall

 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 

Thanks for checking out the weekly bulletin. Compliment yourself this week!

Weekly Bulletin- Week of February 13th

1 Comment

dick hendricks invite

Congratulations to everyone who raced at the Dick Hendricks Invite on Saturday, February 12th! Men placed 3rd out of 14 teams and women placed 5th out of 12 teams! Jake, Claire, Jordan, Patrick, Matt Miller, and Sabina did exceptionally well by getting 1st place in their events. Way to go!

 Link to Pictures

Link to Results

PRACTICE SCHEDULE AND LOCATIONS

Distance: For the next couple months, distance runners will meet outside of Engineering Hall three times Mon-Thurs at 5:30pm! Once a week, distance will meet and practice in the Shell for a speed workout. Masks are required at all times in the Shell. Please check the "workouts" section of this site to find out which day to meet in the Shell each week. The week of February 13th, distance will meet in the Shell on Wednesday, February 16th. Long runs are 9am at E Hall on Saturday for fast cows and Sunday for faster cows.

Sprints: For the next couple months, sprints/field will meet Monday-Thursday at 6:30pm in the Shell.

For more details about this week's workouts, see the "workouts" section at the bottom of the page!

New members

It's never too late to join the Wisconsin Track Club!

  • If you missed the kickoff meeting, check out the slides. There are QR codes in the slides that link to GroupMe chats and more WTC opportunities you don't want to miss!
  • Become a member of the Wisconsin Track Club on IMLeagues and fill out the three required forms (Membership Consent Form, Supplemental Health Waiver, and Wisconsin Track Club Membership Form). We do not use WIN anymore, so it is important to not use that program.
  • Please pay membership dues for the season by sending $30 to @WiscoTC on Venmo! Members must pay dues in order to race with the club.
  • Sign up for the Moo Mentorship Program if you are interested in being paired with an older Cow to show you the WTC ropes and have a friendly face at events! More information about the program can be found in the "Signup Open for Moo Mentorship Program" section of this site.
  • Join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

membership dues

All members must pay membership dues for the season by sending $30 to @WiscoTC on Venmo! This money goes toward paying for meets, socials, apparel, etc. This does not entirely cover meet fees; members must pay an additional fee for each meet they sign up for. Reminder to pay the Dick Hendricks meet fee ($25) if you have not already.

lake crossing and yoga

Saturday, February 19th, we will meet at Engineering Hall around 7/8am (depending on how long you want to run) for our annual Lake Crossing! Run on the roads to the other side of Lake Mendota, then run across the lake on the ice back to campus! We will make sure it is safe to run across the lake before the run. There will be an option for a normal long run at 8am at Engineering Hall. After the run, we will have a yoga class led by Ava Wojnowski's mom (a certified yoga instructor) at 10am! Location TBD. If you do not want to run in the morning, feel free to meet us for yoga!

dinner at dining halls

Mark your calendars, freshmen! Have dinner with the WTC board and fellow calves on Thursday, February 24th at 7:30pm at Gordon and Thursday, March 3rd at 7:30pm at Dejope! Do you hear that? The Gordon waffle bar is calling your name.

upcoming meets

Our next meet, Club Relays, is on Saturday, February 26th at the University of Illinois! We are excited to race at the biggest meet of the indoor season! Signup is now open for the last indoor meet, the Pointer Final Qualifier, which is on Saturday, March 5th. Signup closes Saturday, February 26th at 11:59pm.

Meet Information and Signup Link

Signup open for moo mentorship program

Calling all Cows! Do you want a fun, low commitment way to meet a new face, provide mentorship to an underclassman/upperclassman, and create cross- functional friendships? Introducing the Moo Mentorship Program! All you must do is fill out this interest spreadsheet and we will pair two unconventional cows... whether that be distances with sprints/field, male cow with female cow, or new member with Crusty Cow:

Moo Mentorship Interest Form

Participation in this program means entertaining, program-specific socials (Cornhole tournament, Game Night, etc.), gift giving at Natties, and more. Spread the love and tighten the herd by joining the Moo Mentorship Program!

diversity and inclusion committee application

Would you like to become more involved with Track Club, but aren't currently in a leadership position? The Diversity and Inclusion committee will work to promote inclusivity and a positive team culture within the club. We will choose a small group of club members from both our distance and sprint/fields teams who would report to our Vice Presidents.

Some of their duties would include attending monthly meetings, working to recruit and retain members with a diversity and inclusion focus, helping develop and promote events addressing diversity and inclusion topics, providing guidance to board members on emphasizing and communicating diversity and inclusion within the club, conducting surveys from members on how we can achieve greater inclusivity, and assisting in creating a financial assistance and shoe drive program.

If you are interested in being on the Wisconsin Track Club Diversity and Inclusion Committee, fill out the interest form!

apparel

It's not too late to order apparel! The BSN Team Sports Store closes on Thursday, February 17th! If you have questions or want to buy a jersey (sold separately from BSN), contact Sammie Corning (@scorning@wisc.edu).

Meet the distance coaches

Josh Choe

In-person coach

Hey everyone! My name is Josh Choe (think Ch-ay). Happy to help with some coaching with the team. I am a WTC alum 2012-2016 where I was a distance runner and still like to run in my free time when I'm feeling healthy. I love the club and appreciate being able to help out. I am currently a 5th year MD-PhD student. I am doing my PhD in Biomedical Engineering studying biomaterials based delivery of mRNA for bone repair. If you have any questions about medical / graduate school let me know! Looking forwarding to helping out more!

Matt Cooper

Virtual coach

I got my start in running while competing in track in middle school. Running wasn’t a sport that I enjoyed right away - using it more as a means to stay in shape for basketball, soccer, and football. Finally, as a junior in high school, I decided to join the cross country team and slowly fell in love with the sport of running. With consistent training, I saw big improvements in my performance, ran at the WIAA State Track Meet, and decided to see what I could do at the collegiate level. At UW-Eau Claire, I was fortunate enough to be a part of national champion teams in cross country and track, while also earning All-American honors. Upon graduating from UWEC, I have continued to train at a high level with current goals of breaking 4 minutes in the mile and then transitioning my training to qualify for the 2024 US Olympic Marathon Trials.

I like to coach because I enjoy helping others discover their love of running and reach their goals. Providing this sense of direction, inspiration, and expertise for others is incredibly rewarding.

I am currently living in Middleton, working as a full-time health coach for a wellness company. Aside from my full-time job, I am also an assistant coach at Verona Area High school and a running coach for Team Run Run, an online coaching platform. *Shameless plug* - If you have any family or friends that would be interested in remote (or in-person in the Madison metro area) coaching, feel free to steer them in my direction! I coach all ability levels, any distance from the 800m up to the marathon. Here is the link to sign-up: https://teamrunrun.com/product/online-running-coach-matt-cooper/

Fun fact: My wife and I got married in October!

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday
  1. Warm up and accels
  2. Workout
    1. 4 - 6 sets of 2 x 200m
    2. Pace: ~85%
    3. Rest
      1. Between reps - 2 minutes
      2. Between sets - 4 minutes
  3. Cooldown and core
Tuesday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
Wednesday
  1. Warm up and accels
  2. Workout - Ladder
    1. 150, 200, 300, 300, 200, 150
    2. Rest - 3 minutes
  3. Cooldown, core, stretch
Thursday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Wed meet at the Shell

5:30pm Mon, Tues, Thurs and 9am Sat/Sun meet outside of Engineering Hall

DISTANCE Workout
Monday

E Hall

 Strength Endurance Hill Circuit

Mid-distance & long-distance combined

Easy distance run for 2-4 miles prior to intervals. Following easy running, perform drills and then run hills. 2 mile cooldown. 

Group 1: 5x2min hill @ 3k effort with slow jog down recovery, 5x15sec hill @ mile effort with walk down recovery

Group 2&3: 4x2min hill @ 3k effort with slow jog down recovery, 4x15sec hill @ mile effort with walk down recovery

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

Shell

 Alternating Pace Workouts

Mid-distance workout

  • 2 mile easy warmup + a few strides
  • Alternation Workout: 200m @ mile pace, 200m easy
    • Group 1: 3200m total (8x200m)
    • Groups 2& 3: 2400m total (6x200m)
  • 2 mile cooldown

 

Long-distance workout

  • 2 mile easy warmup + a few strides
  • Alternating pace work - threshold/10k & 3k effort (*10k pace for long intervals, 3k pace for shorter, 400m intervals*)
    • Group 1: 1600m (2min rest), 400 (4min rest), 1200 (2min rest), 400 (4min rest), 1000m     
    • Groups 2&3: 1200m (2min rest), 400 (4min rest), 1000m (2min rest), 400 (4min rest), 800m
  • 2 mile cooldown

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

 
Thursday

E hall

 Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3

 

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

  1. Straight leg, spell alphabet – L/R
  2. Toe grab scoot – pull forward with toes and move forward x 20
  3. Squatting calf raises – in 90° squat position, then raise heels x 10
  4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
  5. Everted toe squat – toes pointed out, on toes, squat x 10
  6. Toe lunge walk – lunge while staying on toes x 10 meters

 
Friday

No official practice

 Flex Day

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

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

9am E Hall

 Long Run 

8-12 miles + 6x45sec surges at the end (90 seconds jog rest)

Ancillary: Hip/Glute Circuit #1

 
Sunday

9am E hall

 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 

Thanks for checking out the weekly bulletin. What are you looking forward to this week? Comment below 🙂

Weekly Bulletin- Week of February 6th

2 Comments

Kickoff Meeting

Thank you to everyone who came to the kickoff meeting on Thursday! If you missed the meeting, check out the slides linked below. There are QR codes in the slides that link to GroupMe chats and more WTC opportunities you don't want to miss!

WTC Kickoff Meeting Slides Spring 2022

PRACTICE SCHEDULE AND LOCATIONS

Distance: For the next couple months, distance runners will meet outside of Engineering Hall three times Mon-Thurs at 5:30pm. Once a week, distance runners will meet and practice in the Shell for a speed workout. Masks are required at all times in the Shell. Please check the "workouts" section of this site to find out which day distance is in the Shell that week. The week of February 6th, distance will meet in the Shell on Wednesday, February 9th. Long runs are 9am at E Hall on Saturday for fast cows and Sunday for faster cows.

Sprints: For the next couple months, sprints/field will meet Monday-Thursday in the Shell at 6:30pm.

For more details about this week's workouts, see the "workouts" section at the bottom of the page.

membership dues

All members must pay membership dues for the season by sending $30 to @WiscoTC on Venmo! This money goes toward paying for meets, socials, apparel, etc. This does not entirely cover meet fees; members must pay an additional fee for each meet they sign up for.

New members

If you are a new member, become a member of the Wisconsin Track Club on IMLeagues and fill out the three required forms (Membership Consent Form, Supplemental Health Waiver, and Wisconsin Track Club Membership Form). We do not use WIN anymore so it is important to not use that program. Please pay membership dues for the season by sending $30 to @WiscoTC on Venmo! Members must pay dues in order to race with the club. Feel free to join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

Become a member of the Wisconsin Track Club on IMLeagues at this link: https://www.imleagues.com/spa/portal/home

Ice skating

Our first social of the season was Thursday, February 3rd! The Cows had a blast ice skating at the Shell.

Big Dawg invite

Great job to everyone who raced at the Big Dawg Invite on Saturday, February 5th! Congratulations to Matthew Miller for winning the Men's 3000m and Claire Biegalski for winning the Women's 60m Hurdles!

Link to Pictures

Link to Results

upcoming meets

Our next meet, the Dick Hendricks Invite, is on Saturday, February 12th. Signup is now open for Club Relays, which is on Saturday, February 26th. Signup for Club Relays closes on Saturday, February 12th at 11:59pm!

Meet Information and Signup Link

new moo mentorship program

Calling all Cows! Do you want a fun, low commitment way to meet a new face, provide mentorship to an underclassman/upperclassman, and create cross- functional friendships? Introducing the Moo Mentorship Program! All you must do is fill out this interest spreadsheet and we will pair two unconventional cows... whether that be distances with sprints/field, male cow with female cow, or new member with Crusty Cow:

Moo Mentorship Interest Form

Participation in this program means entertaining, program-specific socials (Cornhole tournament, Game Night, etc.), gift giving at Natties, and more. Spread the love and tighten the herd by joining the Moo Mentorship Program!

timer job opportunity

In Focus Timing, an event timing company owned by Movin’ Shoes, is looking for timers for this track season and beyond! This is a great opportunity to get involved in the local running community and earn some money in the process. Timers will typically work in pairs of one lead timer and one assistant timer, with lead timers earning $30/hr and assistant timers earning $25/hr. No prior experience is necessary - you will receive all the training you need. If you’re interested, please email Matt Land at matt@infocustiming.com with a little info about yourself and your availability. Note: You must be available Tuesday, Thursday, or Friday afternoons starting ~2 pm. You don’t need to be available all of those days, but at least 1 or 2.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday
  1. Warm up and accels
  2. Workout
    1. 3 - 4 sets x 4 x 60m
      1. Rest between reps: walk back
      2. Rest between sets: 3 minutes
    2. Cooldown
  3. Stretch and core
Tuesday
  1. Warm up and accels
  2. Workout 
    1. Mini hurdle and speed drills
    2. Block starts
    3. Optional bike workout
  3. Cooldown and stretch
Wednesday
  1. Warm up and accels
  2. Workout
    1. 4 - 6 sets
    2. 1 set
      1. Jump squats 45 - 60 seconds
      2. 150m @ 85% pace
      3. Rest 3 minutes
    3. Cooldown and 
  3. Stretch and Core
Thursday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Wed meet at the Shell

5:30pm Mon, Tues, Thurs and 9am Sat/Sun meet outside of Engineering Hall

DISTANCE Workout
Monday

E Hall

 Tinman Style Workout: Threshold Intervals + Hills + Strides

Mid-Distance & Long-Distance combined

*choose your Group based on your desired training intensity and what sort of winter base you’ve built over the past couple of months*

2 mi warmup, 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 30-sec hill intervals @ mile-3k effort (60-90 sec jog down recovery), 20-sec fartlek strides @ mile effort (40 sec ez jog), 2 mi cooldown

Group 1: 5x3min, 5x30sec hill, 5x20sec strides

Group 2: 4x3min, 4x30 sec hill, 4x20sec strides

Group 3: 3x3min, 3x30 sec hill, 3x20 sec strides

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

Shell

 If competing in Saturday’s meet

Easy distance run + 3k intervals

Easy distance run for 2-4 miles prior to intervals. Following easy running, perform drills and then 200m intervals @ 3K effort (200m easy jog recovery). 2 mile cooldown

Group 1: 8x200m continuous

Group 2: 6x200m continuous

Group 3: 4x200m, 2-3 minutes rest after 4th interval, 2x200m 

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

 

If NOT competing in Saturday’s meet

Mid-distance Group: 200’s @ 3K + 150m accels

  • 2 mile easy warmup + a few strides
  • Group 1: 6x200m (200m easy jog rest) + 3x150m accels working the final 50m down to around 800m effort (4-5 minute walking rest in between)
  • Group 2&3: 4x200m (200m easy jog rest) + 3x150m accels working the final 50m down to around 800m effort (4-5 minute walking rest in between)
  • 2 mile cooldown

Long-distance Group: 200’s @ 3K

  • 2 mile easy warmup + a few strides
  • Group 1: 8x200m (200m easy jog rest)
  • Group 2: 10x200m (200m easy jog rest)
  • Group 3: 12x200m (200m easy jog rest)
  • 2 mile cooldown

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

 
Thursday

E hall

 Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3

 

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

  1. Straight leg, spell alphabet – L/R
  2. Toe grab scoot – pull forward with toes and move forward x 20
  3. Squatting calf raises – in 90° squat position, then raise heels x 10
  4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
  5. Everted toe squat – toes pointed out, on toes, squat x 10
  6. Toe lunge walk – lunge while staying on toes x 10 meters
Friday

No official practice

 If competing in Saturday’s meet

Easy pre-meet 

3-5 miles with 2-4 light strides

 

If not competing in Saturday’s meet

Flex Day

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

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

 
Saturday

Meet or 9am E Hall

 Dick Hendricks Invite @ Ripon College - Good luck!!

 

If not competing in today’s meet

8-10 mi. Progression Run

Start out relaxed and then naturally work down the pace throughout the run

Ancillary: Hip/Glute Circuit #1

 
Sunday

9am E hall

 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 

Thanks for checking out the weekly bulletin. What are you grateful for this week? Comment below.