Month: April 2022

Weekly Bulletin- Week of April 24th

Formal

We had a great time celebrating the 2022 track season at Spring Formal on Friday! What good-looking herd. 🙂

Pictures here

Concessions

Thank you to our members who did concessions to raise money for WTC on Saturday! We appreciate you.

ZUMBA

On Monday, April 25th, our female cows will go to a Zumba class at the Nick in the Balance Studio from 5:30-6:30pm! There will also be Zumba classes for the lady cows 5:30-6:30pm on May 2nd, and 12-1pm on May 7th.

Yoga

On Thursday, April 28th, our secretary, Niki Iatrides, will lead a yoga class at 6:30pm in Social Science room 4308! There will be an option to end the run at Social Science, but if you do not go to practice on Thursday, feel free to join us! All members are welcome. Please bring a yoga mat, if you have one.

Paid Running research opportunity

The UW Badger Athletic Performance Lab is conducting a research project to test the reliability of a new way to use Magnetic Resonance Imaging (MRI) to measure skeletal muscle properties!

If you choose to participate, you will attend one study. You will visit the MRI facility at the Wisconsin Institute for Medical Research building or UW Hospital for a single, 60 minute data collection. You will be compensated $75 for your time.

You may be eligible if you are 18-40 years of age, are regularly active, and are comfortable undergoing MRI scans.

If you are interested in participating, email Christa Wille, PT, DPT at wille@ortho.wisc.edu for more information.

kickball social

On Saturday, April 30th at 5pm, WTC and the Wisconsin Triathlon Club will go head-to-head in kickball at Edward Klief Park! Come to play or to socialize on the sidelines. All members are welcome!

shoe drive

The WTC Diversity and Inclusion committee is putting on a shoe drive, where anybody can donate their old running shoes. Bring your old running shoes to kickball on Saturday, April 30th at 5pm at Edward Klief Park to donate! If you are unable to make it, keep an eye out in GroupMe, email, and the weekly bulletin for other opportunities to donate your old running shoes.

upcoming meets

The end of the semester is approaching, so we encourage you to take advantage of WTC's final racing opportunities!
  • Drake Alternative (Friday, April 29th): The meet is at UW-Whitewater beginning at noon. The current plan is to leave Madison around 10:30 am, but we may offer flexible leave times to allow more people to attend. Keep an eye out for updates in GroupMe, email, and the weekly bulletin. Sign-up has closed for this event.
  • Crazylegs Classic (Saturday, April 30th): The next morning, Crazylegs is returning to Madison! This is an 8k road race that goes through campus and ends at a block party near Camp Randall. See the race info and register here. If you are interested in volunteering at Crazylegs instead of racing, please see the "Volunteering Opportunities" section of this site.
  • Eagle Open (Friday, May 13th): WTC's last official meet of the season is at UW-La Crosse beginning at 2:00 pm! This is on the last day of finals, so hopefully our members will be done with exams by then. Cars will leave Madison around 11:00 am. We will hopefully have some warm weather on this day in mid-May! Sign-up closes May 6th at 11:59 pm.
  • Wisco Mile (Saturday, June 11th): The Wisco Mile is an annual race held at Wisconsin Lutheran HS in Milwaukee. It's a big community outdoor track meet where everyone runs a mile or 5k. The winner of each race gets a pineapple. 🙂 Sign-up is not open yet, but it will be available soon here (see more info here as well). This is a great opportunity to get one last track race in!
Please contact Matt Stilling (mstilling@wisc.edu) with any questions.

Volunteering opportunities

RACE: RACE has begun! If you are interested in participating, meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

CRAZYLEGS VOLUNTEERING OPPORTUNITIES: If you're not racing at Crazylegs on Saturday, April 30th, this is a perfect opportunity to get some volunteer hours! Sign up for the "Run - Water Station- HOBY/SSM Outpatient Surgery" aid station OR be a course marshal! Here's the link to the Crazylegs website and the volunteer spreadsheet (please fill out both).
  • AINSLEY'S ANGELS: Ainsley's Angels will be hosting a demonstration session at the YMCA of Dane County and they're looking for 5-10 volunteers to help with various tasks! Sign up here!

WORKOUTS

SPRINTS:

6pm Mon/Wed meet at McClimon outdoor track

6pm Tues/Thurs meet in the Shell

SPRINTS Workout
Monday

McClimon
  1. Warm up and accels
  2. Workout Option 1:
    1. 4 x 150m @ 95%
    2. Rest: 10 - 12 minutes
  3. Workout Option 2:
    1. 3 x 300m @ 95%
    2. Rest: 12 - 15 minutes
  4. Cooldown, core and stretch
Tuesday

Shell
  1. Warm up
  2. Mini hurdle drills 2x
    1. Over the knee rotary
    2. Single leg hop 2x (switch leg)
    3. Two leg hop
    4. Fast leg 2x (switch leg) 
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core

 
Wednesday

McClimon

  
  1. Warm up and accels:
  2. Workout
    1. 3 x 3 x 30m starts @ 95 - 100%
    2. Rest
      1. Reps: 3 minutes
      2. Sets: 6 minutes
  3. Cooldown, core, stretch

 
Thursday

Shell
    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, jumps or an active recovery workout
    4. Stretch and core

WORKOUTS

DISTANCE:

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

DISTANCE Workout
Monday

 

 Mid-distance workout if racing @ Whitewater

2-3 mile easy warmup + drills and a few strides

2x400m @ mile effort w/ 45-60 seconds rest, 4x200m @ mile down to 800m pace w/ 200m jog rest

1-2 mile cooldown

Long-distance workout if racing @ Whitewater

2-3 mile easy warmup + drills and a few strides

800m @ 5k effort, 300m jog, 2x400, 2x200 @ 5k down to 1mile effort w/ 200m jog in between

1-2 mile cooldown

Middle Distance & Distance Combined Workout if racing @ Crazylegs

2-3 mile easy warmup + drills and a few strides

4-6 x 1K @ 8k effort (goal Crazylegs pace), 4 x 30 sec hills (Observatory or similar graded hill) with slow jog down recovery

High Volume Athletes run 6 1k intervals, lower volume athletes run 4-5 1k intervals. 90 seconds slow jog rest between 1k’s - *finish near a hill*, 3-5 minutes rest after the final 1k repeat, then run 4 x 30 sec hill repeats @ 3k-mile effort with at least 60 seconds jog down recovery

1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Tuesday Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday Competing @ Whitewater

Easy distance run + fartlek strides

5-8 miles easy + 8 x 20sec fartlek strides @ mile effort (40 sec easy jog rest) during the end of the run.

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

 

Competing @ Crazylegs

Light Fartlek Workout

2-3 mile easy warmup + drills and a few strides

1’-2’-3’-4’-3’-2’-1’ Fartlek w/ 1’ jog rest in between

Effort should be ~10k-5k. Start out relaxed and work the pace down a bit over the second half.

1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday Competing in Friday’s meet

Easy pre-meet 

3-5 miles with 2-4 light strides

 

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*

 
Friday

 

 Drake Alternative Meet @ UW-Whitewater

If competing @ Crazylegs:

Easy pre-race

3-5 miles with 2-4 light strides

Ancillary: Hip/Glute Circuit #2

 
Saturday Crazylegs Classic

If you competed @ Whitewater:

Flex Day

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

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

 

If you didn’t compete in either race:

Long Run 

8-12 miles easy

Ancillary: Hip/Glute Circuit #2

 
Sunday If you competed @ Crazylegs

Flex Day

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

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

 

Whitewater competitors & those who didn’t compete

Base Run + Strides

4-8 miles easy w/ 4-6 strides

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

 

Thanks for checking out the weekly bulletin! Check in on your friends this week.

Weekly Bulletin- Week of April 17th

Pioneer open

Great job to everyone who competed at the Pioneer Open last Sunday!

Pictures here

Results here

Frun

Thanks to everyone who came out for the frun (food run) on Thursday, despite the wind! The Cows enjoyed some donuts from Greenbush Bakery and, as always, had some frun.

spring formal

Spring Formal is Friday, April 22nd at Maple Bluff Country Club! Meet at the Cow House at 5:45pm. If you are bringing additional clothes for our post-formal festivities, feel free to store your bag at the house during the event. From the Cow House, we will take a bus to Maple Bluff Country Club (bring some cash if you want to tip the driver), snap some photos, enjoy a lovely dinner and awards ceremony, and head back to the Cow House for post-event festivities.

Awards Ceremony: This has truly been a historic track and field season for WTC, and we must take some time to recognize the cows that made it so special! Please take a few minutes to fill out our Awards Survey. In addition to your standard awards, there is also an option to write in your own award and nominate someone, so get creative! Nominations are due by 7pm Wednesday, April 20th!
 
Season Recap Slideshow: This is your chance to send us your favorite photos and videos from the season to be featured in a season recap video! Huge thanks to our photographer, Ryan Mares, for putting this together. Please upload the photos to the following Google Folder as soon as possible.
  • Attire: The spring formal is a formal attire event, so put on your favorite suit and tie, dress, or whatever formal attire that gets you ready to move and groove on the dance floor!
  • Cost: The sign-up sheet has closed, therefore, we will be Venmo-requesting each attendee $50 per person, or $100 if you decided to bring a date. This money will go towards renting out MBCC, buses, dinner, and dessert.
If you have any questions, please ask a board member! We are looking forward to a fantastic night!

kickball social

On Saturday, April 30th at 5pm, WTC and the Wisconsin Triathlon Club will go head-to-head in kickball at Edward Klief Park! Come to play or to socialize on the sidelines. All members are welcome!

shoe drive

The WTC Diversity and Inclusion committee is putting on a shoe drive, where anybody can donate their old running shoes. Bring your old running shoes to kickball on Saturday, April 30th at 5pm at Edward Klief Park to donate! If you are unable to make it, keep an eye out in GroupMe, email, and the weekly bulletin for other opportunities to donate your old running shoes.

upcoming meets

The end of the semester is approaching, so we encourage you to take advantage of WTC's final racing opportunities!
  • Drake Alternative (Friday, April 29th): The meet is at UW-Whitewater beginning at noon. The current plan is to leave Madison around 10:30 am, but we may offer flexible leave times to allow more people to attend. Keep an eye out for updates in GroupMe, email, and the weekly bulletin. Whitewater is only 50 minutes away, so this is a great opportunity if you don't want to travel far! Note that Crazylegs is the next day, but this is the only opportunity to do track and field events this weekend. Sign-up for the Drake Alternative closes Saturday, April 23rd at 11:59 pm.
  • Crazylegs Classic (Saturday, April 30th): The next morning, Crazylegs is returning to Madison! This is an 8k road race that goes through campus and ends at a block party near Camp Randall. See the race info and register here.
  • Eagle Open (Friday, May 13th): WTC's last official meet of the season is at UW-La Crosse beginning at 2:00 pm! This is on the last day of finals, so hopefully our members will be done with exams by then. Cars will leave Madison around 11:00 am. We will hopefully have some warm weather on this day in mid-May! Sign-up closes May 6th at 11:59 pm.
  • Wisco Mile (Saturday, June 11th): The Wisco Mile is an annual race held at Wisconsin Lutheran HS in Milwaukee. It's a big community outdoor track meet where everyone runs a mile or 5k. The winner of each race gets a pineapple. 🙂 Sign-up is not open yet, but it will be available soon here (see more info here as well). This is a great opportunity to get one last track race in!
Please contact Matt Stilling (mstilling@wisc.edu) with any questions.

Volunteering opportunities

RACE: RACE has begun! If you are interested in participating, meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

CRAZYLEGS VOLUNTEERING OPPORTUNITIES: If you're not racing at Crazylegs on Saturday, April 30th, this is a perfect opportunity to get some volunteer hours! Sign up for the "Run - Water Station- HOBY/SSM Outpatient Surgery" aid station OR be a course marshal! Here's the link to the Crazylegs website and the volunteer spreadsheet (please fill out both).
  • AINSLEY'S ANGELS: Ainsley's Angels will be hosting a demonstration session at the YMCA of Dane County and they're looking for 5-10 volunteers to help with various tasks! Sign up here!

WORKOUTS

SPRINTS:

6pm Mon/Wed meet at McClimon outdoor track

6pm Tues/Thurs meet in the Shell

SPRINTS Workout
Monday

McClimon
  1. Warm up and accels
  2. Workout Option 1: 2 x 3 x 300m @ 85%
    1. Rest
      1. Between reps: 3 minutes
      2. Between sets: 7 minutes
  3. Workout Option 2: 3 x 3 x 150m
    1. Rest:
      1. Between reps: 3 minutes
      2. Between sets 5 minutes
  4. Cooldown, stretch and core

 
Tuesday

Shell
  1. Warm up
  2. Mini hurdle drills 2x
    1. Over the knee rotary
    2. Single leg hop 2x (switch leg)
    3. Two leg hop
    4. Fast leg 2x (switch leg) 
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core

 
Wednesday

McClimon
  1. Warm up and accels
  2. Workout Option 1: Broken 550m
    1. 4 x 400m, 150m
    2. Pace:
      1. 400m @ 75-80%
      2. 150m @ 85%
    3. Rest:
      1. Between reps - 3 minutes
      2. Between sets - 7 minutes
  3. Workout Option 2: 100m, 150m, 200m, 300m, 300m, 200m, 150m, 100m
    1. Pace: ~ 85%
    2. Rest:
      1. Under 300m - 3 minutes
      2. For 300m - 6 minutes
  4. Cooldown, stretch and core

 
Thursday

Shell
    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, jumps or an active recovery workout
    4. Stretch and core

WORKOUTS

DISTANCE:

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

DISTANCE Workout
Monday

 

 Mid-distance workout

Race Pace 

 2-3 mile easy warmup + drills and a few strides

3x800m w/ 5min rest (first rep @ 3k-mile effort, last two at mile effort)

 1-2 mile cooldown

 

Long-distance workout

Race Pace 

2-3 mile easy warmup + drills and a few strides

Continuous alternation workout. 4800m (~3 miles) of total work. 

4x(800m @ 5k pace, 400m steady effort). Focus on finding your 5k rhythm, while also not “letting off the gas” too much during the steady effort portions. 

 1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Tuesday Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday Note: Both groups have lighter workouts today to recover from Monday’s big effort

Mid-distance

Speed Endurance

2-3 mile easy warmup + drills and a few strides

2x(300m,200m,100m) w/ 3min jog/walk rest in between @ 800m pace

1-2 mile cooldown

 

Long-distance

Speed/Strength Endurance Blend

2-3 mile easy warmup + drills and a few strides

800m (3k effort), 400m (1mi effort), 500m (3k effort), 200m (800 effort) w/ 2min rest in between intervals

1-2 mile cooldown

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

 
Thursday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)

 
Friday

No official practice

 

 Base Run + 4-6 strides

6-9 miles easy with 4-6 x 100m strides at the end of the run. 

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

 
Saturday

9am E Hall

 Long Run w/ 2x(90s-60s-45s-30s) Fartlek

8-12 miles total distance run. Once you’re ~halfway through the long run, begin fartlek work. 

Rest is equal to the rep. Longer reps should be closer to 5k-10k effort and then gradually work the pace down closer to mile effort on the shorter intervals. 2 minute easy jog in between sets.

Example: 90sec @10k effort (90 sec jog rest), 60sec @5k effort (60 second jog rest),.......etc. 

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. Follow us on Instagram @wtccows 🙂

Weekly Bulletin- Week of April 10th

Pasta dinner

Thanks to everyone who came out for the pasta party on Saturday! Hopefully you left full and fueled up for the Pioneer Open! 🙂 Pictures here.

spring formal

Spring Formal is Friday, April 22nd at Maple Bluff Country Club! We will take a bus from the Cow House at 5:45pm to Maple Bluff Country Club, snap some photos, enjoy a lovely dinner and awards ceremony, and head back to the Cow House for post-event festivities. Signup for formal closes Wednesday, April 13th at 11:59pm! We are looking forward to a fantastic night!

Frun

Meet at 5:30pm at Engineering Hall this Thursday, April 14th for a frun (food run)! We will end the run at Greenbush Bakery and enjoy some donuts, so bring money to practice! All members are welcome.

executive board update

As many of you already know, our current VP of Mens Sprints/Field, Michael Foley, has decided to take a step back this semester for personal reasons. Our board has met and discussed, and we have decided to appoint Tommy Dougherty as Acting VP to help with some necessary roles and responsibilities.
  • From Tommy: Hey cows! I’m Tommy Dougherty, and I am the Acting VP of Men's Sprints/Field. I’m a freshman from California studying computer science. My favorite part of Track Club has been developing friendships with people of similar interests. I have done 23 different events (and counting!), but my favorites are pole vault, steeplechase, relays, and triple jump. I’m excited to fill in as Acting VP and encourage people to try new things and always have fun. See you Cows on the track! Moo!

Please welcome Tommy, and if you have any questions, feel free to reach out to any board members

Meet the Diversity and inclusion committee

We would like to share some information about a Track Club subcommittee focusing on diversity and inclusion. We will focus on creating a diverse, inclusive, accessible and welcoming environment within our club and the greater running community.

Here are some words from our committee members:
  • "Hey everyone! I’m Erica, and I’m a freshman majoring in Biomedical Engineering. My favorite event is the 1500 and cross country 5k! I love running and being involved with the Track Club, so I’m super excited to be a member on the Diversity and Inclusion Subcommittee. Running is a wonderful sport and I am looking forward to the opportunity to make this sport more welcoming and inclusive for all members new and returning!" -Erica Loe
  • "Hi my name is Greta Herbeck and I’m a freshman on WTC! My favorite event to run is definitely the 1500m in track. 🙂 However, I also love longer events like Crazylegs in a few weeks! I was a captain in high school cross country and look forward to being on the Diversity & Inclusion committee this year. We’re going to be planning some really great events to give more runners the ability to join our sport!" -Greta Herbeck
  • "Hi! My name is Anna Nguyen, and I’m a freshman in WTC. I’m so excited to be a part of the Diversity and Inclusion Committee to help improve participation and accessibility for the club!" -Anna Nguyen
  • "I am Claudia:). I am a freshmen this year! My current favorite event is the 5k for track. I am so thrilled to be part of this committee as a way to help this welcoming community and integrate others with as much as resources as possible. Nice meeting you all🤍" -Claudia Salgado

The D&I committee is currently small but looking to grow—if you are interested in joining, reach out to any committee or board member! Stay tuned for more information about the first initiative, a shoe drive through Moovin’ Shoes!

upcoming meets

Signup is open for the remaining meets of the 2022 outdoor season: Drake Alternative (4/29), Crazylegs (4/30), and the Eagle Open (5/13)!

Volunteering opportunities

RACE: RACE has begun! If you are interested in participating, meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

CRAZYLEGS VOLUNTEERING OPPORTUNITIES: If you're not racing at Crazylegs on Saturday, April 30th, this is a perfect opportunity to get some volunteer hours! Sign up for the "Run - Water Station- HOBY/SSM Outpatient Surgery" aid station OR be a course marshal! Here's the link to the Crazylegs website and the volunteer spreadsheet (please fill out both).
  • AINSLEY'S ANGELS: Ainsley's Angels will be hosting a demonstration session at the YMCA of Dane County and they're looking for 5-10 volunteers to help with various tasks! Sign up here!

WORKOUTS

SPRINTS:

6pm Mon/Wed meet at McClimon outdoor track

6pm Tues/Thurs meet in the Shell

SPRINTS Workout
Monday

McClimon
  1. Warm up and accels:
  2. Workout
    1. 3 x 3 x 30m starts @ 95 - 100%
    2. Rest
      1. Reps: 3 minutes
      2. Sets: 6 minutes
  3. Cooldown, core, stretch

 
Tuesday

Shell
  1. Warm up
  2. Mini hurdle drills 2x
    1. Over the knee rotary
    2. Single leg hop 2x (switch leg)
    3. Two leg hop
    4. Fast leg 2x (switch leg) 
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core

 
Wednesday

McClimon
  1. Warm up and accels
  2. Workout Option 1:
    1. 4 x 150m @ 95%
    2. Rest: 10 - 12 minutes
  3. Workout Option 2:
    1. 3 x 300m @ 95%
    2. Rest: 12 - 15 minutes
  4. Cooldown, core and stretch

 
Thursday

Shell
  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, jumps or an active recovery workout
  4. Stretch and core

WORKOUTS

DISTANCE:

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

DISTANCE Workout
Monday

 

 Flex Day

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

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

 
Tuesday Easy Distance Run + Fartlek Strides

6-8 miles + 8x20sec farlek strides @ mile effort (40 sec easy jog rest) during the end of the run.

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

 
Wednesday Mid-distance 

Alternating Pace Work + 150m Buildups: 

2-3 mile easy warmup + drills and a few strides

1700, 1300m w/ 5 min rest (alternating 200m steady - 200m @1mi effort- finishing with extra 100m kick on the final segment)

For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK

Following the alternating work, run 4x150m buildups - each 50m faster than the previous one (ex. 1500m, 800m, 400m effort)

1-2 mile cooldown

 

Long Distance

Alternating Pace Workout:

2-3 mile easy warmup + drills and a few strides

1700m, 1300m, 900m, 500m w/ 5 min rest (alternating 200m steady - 200m @1mi effort - finishing with extra 100m kick on the final segment)

For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK

1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Thursday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)

 
Friday

No official practice

 

 Base Run + 4-6 strides

6-9 miles easy with 4-6 x 100m strides at the end of the run. 

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

 
Saturday

9am E Hall

 Long Run

Easy Long run, 8-13 miles, with an option for the second half faster if you’re feeling good. 

Ancillary: Hip/Glute Circuit #2

 
Sunday

9am E Hall

 Flex Day

A few miles of easy running, light cross training, or off. Emphasize recovery today. Tomorrow’s workout will be challenging. 

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

Thanks for checking out the weekly bulletin. Why do you run?

Weekly Bulletin- Week of April 3rd

1 Comment

Nirca Nationals

Speed was indeed on the track this weekend at 2022 NIRCA Nationals! Great job to everyone who came out and competed! Shoutout to our members who medaled in their events: Jake Stugelmeyer (national champ!), Jaecan Fratzke, Max Hartke, Men’s 4x100 Team: Jake, Jaecan, Kenny, Ryan, Claire Biegalski (national champ!), Kayla Wartman, and Emily Cody.

Pictures

Results

spring formal

Spring Formal is Friday, April 22nd at Maple Bluff Country Club! We will take a bus from the Cow House at 5:45pm to Maple Bluff Country Club, snap some photos, enjoy a lovely dinner and awards ceremony, and head back to the Cow House for post-event festivities. Signup for formal closes Wednesday, April 13th at 11:59pm! Information about the entire event, including the full menu (vegan and vegetarian options available), can be found here. We are looking forward to a fantastic night!

upcoming meets

The Cows will be heading to Carroll University this Sunday, April 10th for the Pioneer Open! Signup is now open for all 2022 outdoor meets.

Pasta dinner

We will have a pre-meet pasta dinner at Grant Dilla's house on Saturday, April 9th at 7pm! You do NOT have to go to Saturday's meet to attend! Keep an eye out for an address in GroupMe.

executive board update

As many of you already know, our current VP of Mens Sprints/Field, Michael Foley, has decided to take a step back this semester for personal reasons. Our board has met and discussed, and we have decided to appoint Tommy Dougherty as Acting VP to help with some necessary roles and responsibilities.
  • From Tommy: Hey cows! I’m Tommy Dougherty, and I am the Acting VP of Men's Sprints/Field. I’m a freshman from California studying computer science. My favorite part of Track Club has been developing friendships with people of similar interests. I have done 23 different events (and counting!), but my favorites are pole vault, steeplechase, relays, and triple jump. I’m excited to fill in as Acting VP and encourage people to try new things and always have fun. See you Cows on the track! Moo!

Please welcome Tommy, and if you have any questions, feel free to reach out to any board members

Volunteering opportunities

RACE starts on Saturday, April 9th! Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

CRAZYLEGS VOLUNTEERING OPPORTUNITIES
If you're not racing at Crazylegs on Saturday, April 30th, this is a perfect opportunity to get some volunteer hours! Sign up for the "Run - Water Station- HOBY/SSM Outpatient Surgery" aid station OR be a course marshal! Here's the link to the Crazylegs website and the volunteer spreadsheet (please fill both).
AINSLEY'S ANGELS
Ainsley's Angels will be hosting a demonstration session at the YMCA of Dane County and they're looking for 5-10 volunteers to help with various tasks! Sign up here!

WORKOUTS

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

SPRINTS Workout
Monday For people who competed at Nationals, do some active recovery workout (biking, long run, yoga, etc.)

OR

    1. Warm up and accels
    2. Workout Options 1:
      1. 4 - 6 x 2 x 150m @ 85%
        1. Rest between reps: 90 seconds
        2. Rest between sets: 5 minutes
    3. Workout Options 2:
      1. 5 x (300m, 100m) @ 85%
        1. Rest between reps: 2 minutes
        2. Rest between reps: 5 minutes
    4. Cooldown, core, and stretch

 
Tuesday
    1. Warm up
    2. Mini hurdle drills 
      1. Over the knee rotary
      2. Single leg hop 2x (switch leg)
      3. Two leg hop
      4. Two leg hop and hold
      5. Fast leg 2x (switch leg) 
    3. Workout:
      1. 3 strides
      2. Block starts, hurdle work, jumps or an active recovery workout
    4. Stretch and core

 
Wednesday
  1. Warm up and accels
  2. Workout Option 1: Ins and Outs
    1. 6 sets @ ~ 95 - 100%, no spikes
    2. 30m accel zone | 20m in | 20m out | 20m
    3. Rest - 4 minutes
  3. Cooldown, core, and stretch

 
Thursday
  1. 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)
  2. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout

WORKOUTS

DISTANCE:

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

DISTANCE Workout
Monday

E Hall

 

 Easy run
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday

E Hall

 Mid-distance

2x600m (5k), 300 (1mi), 2x500m (3k), 200m (800), 400 (1mi), 150m (400m) w/ 2-3 min rest between each rep

Long-distance

LT 20 min total + 2x400m w/ 3min rest, 2x200m w/ 3 min rest. Faster work at 3k-1mi pace

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

 
Thursday

E Hall

 Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)

 
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

Pioneer Open

 Pioneer Open @ Carroll College!

OR

Moderate Long Run with hill sprints

8-10mi easy long run with 4x10sec hills sprints + 2x20sec hill sprints at the tail end (full walk down recovery).

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 is your favorite thing about outdoor track?