Month: March 2023

Moosletter — Week of March 26th

NIRCA Nationals

NIRCA Nationals, our biggest track meet of the year, is coming up soon, and the sign-up deadline is coming up even sooner!

The meet will be on April 15th and 16th in Olivet, Michigan, and the club will be spending two night in a hotel there. Sign-ups close on April 1st, don't miss out on one of our most fun racing opportunities!

Pasta Dinner

After the unfortunate cancellation of our meet this past weekend, the start of the outdoor season has been moved to next weekend. Our first outdoor meet will be the Pioneer Opener on April 1st in Platteville. On Friday, March 31st we will be kicking off the outdoor season with a team pasta dinner! Stay tuned to #announcements in the Slack to get more information.

Women's Yoga

The women's team will be having a private class at Dragonfly Yoga on Sunday, April 2nd at 2:30 p.m. It is completely free for all WTC women, so come out for some yoga with other club members! Join the #wtc-women channel on the slack to stay up-to-date with any female-only opportunities.

Formal

The big night is coming up again this year! Dust off your fancy clothes, because its your chance to dress up with the cows.

Formal will be Saturday, April 22nd this year. Mark your calendars, you don't want to miss this!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m.

Day Workout
Monday (3/27)

Warm up and 2 accels

Option 1: 

8-10 x 150 @ 85%

Rest: 3 mins

Option 2:

4-6 x 300 @ 85%

Rest: 5 mins

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Tuesday (3/28)

Warm up and 2 accels 

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, Block starts over hurdles, +/- 2-3 x 30m sled pulls

Jumpers: LJ: 3-4 x 20m alternating bounds with bands, run throughs + pop ups, short approach jumps, TJ: 3-4 x 20m alternating bounds with bands, run throughs with full speed 1st phase, then phases 1-2, short approach jumps HJ: alternate bounds, skips for height, takeoff drills, circle runs, approaches, bridge drills

Sprinters: 4-6 x 30m sled pulls, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)

Cooldown, stretch and core
Wednesday (3/29)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)

Option 1: 

1 x 150, 2 x 60 full effort

Rest: 8 min after 150, 5 min after 60

Option 2:

1 x 200, 1 x 150, 1 x 60 full effort

Rest: 10 min after 200, 8 min after 150

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Thursday (3/20)

Warm up and 2 accels

Hurdle Mobility:

  • 2 legs in each 2x

  • 1 leg in each 2x

  • Lateral (each way once)

  • Backwards, 2 legs in each 2x

  • Over/unders (each way once)

Hurdlers: Drills, Block starts over hurdles

Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches

Sprinters: 4 x 50 with walk back recovery in flats, then block starts + handoffs if you’re doing relays
DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Tues-Thur, 9 a.m. Sun, Mon 5:30 p.m. in the Shell

Day Workout
Monday (3/27)

meet in the Shell

 Mid-distance workout

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

Mile and 800m Intervals: 

600m (1mi), 200 (800m), 500 (1mi), 200 (800m), 400m (first 200m @ mile, last 200m kick!) 2-4 minutes rest b/t reps 

     1-2 mile cooldown

Long-distance workout

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

Alternation workout:

4x1200m (600m @ 5k, 600m steady), 2-3 minutes rest b/t reps

     1-2 mile cooldown

Ancillary: Medball Circuit #2, Core #2
Tuesday (3/28) Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (3/29) Mid-distance 

Fartlek & Stride Work

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

Fartlek: 6-8x1minute (2 minute easy jog recovery). Start at 3k effort and work down to mile effort during the fartlek intervals. After 1-minute intervals, take 3 minutes rest and then run 2x30 seconds FAST (30” float jog rest)

     1-2 mile cooldown

Long-distance

Fartlek & Stride Work

     2 mile easy warmup + drills and a few strides

-Fartlek: 5min @ Marathon effort, 5min easy, 5min @ Half Marathon effort, 5 min easy, 5 min @ 10k effort, 5 min easy, 5 minutes of strides (15sec hard w/ 45sec easy)

     No cooldown, finish with strides. 

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (3/30) Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday (3/31) 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 (4/1) 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*
Sunday (4/2) Recovery Day + Strides

3-8 miles easy w/ 6-8 strides

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

Join us

To become a member of the Wisconsin Track Club, please register with us on IMLeagues and fill out all three required forms. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Here's to a great outdoor season!

Moosletter — Week of March 19th

start of outdoor

After a long indoor season(and too much time on 200 meter tracks), outdoor season starts this upcoming weekend! Our first meet of outdoor, the St. Norbert Early Bird Invite, has already has sign-ups closed, but there are many more racing opportunities coming up.

Sign-ups can be found here and are available for the following meets:

Pioneer Open is on Saturday, April 1st in Platteville. This is meet is only a little over a mile away, so it's a great option if you don't want to race too far from home! Sign-ups close on Saturday, March 25th at 11:59 p.m.

NIRCA Nationals, our biggest meet of the year, is on April 15th and 16th in Olivette, Michigan. We will be competing against club teams from around the country, so bring your a-game to this meet! Sign-ups close April 1st at 11:59 p.m.

Indoor recap

We hope you all had a great indoor racing season! We had 5 racing opportunities for indoor, allowing for many options close to home and across the Illinois border.

We kicked things off with the Time Trial of the Cows, which was a great way for our team members to get ready for the upcoming season. We had a ton of participation, all thanks to the volunteers that made it possible!

Our first official meet was Big Dawg Invite, when we traveled over to Steven's Point to compete. Fast times were all around, including our meet spotlight performance of Brenden Dieter going 1:59.87 for 4th at in the 800m!

Panther Tune-Up marked a new racing opportunities for our club, where we got to go over to UW-Milwaukee's campus and race against the Division-1 team!

Club Relays, traditionally our largest indoor meet of the year, held that streak with 91 sign-ups this year. This was slightly up from 86 sign-ups for the same meet last year, and we hope that number keeps going up! Score-wise, the women's team came in 2nd place again, and the men's team improved from 3rd to 2nd. Three new club records were set at this meet!

We headed back to Steven's Point for Point Final Qualifier to close out our indoor season. Team members gave it their all, such as Reegan Siegel snagging 2nd place in the women's mile with a time of 6:01.42!

Now it's time to get outside, enjoy the fresh air and sunshine, and race on a good-old 400 meter track. Here's to a great outdoor season!

 

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m.

Day Workout
Monday (3/20)

Warm up and 2 accels

Option 1: 

100, 150, 200, 200, 150, 100 @ 80-85%

Rest: 2 mins, 3 mins after 200s

Option 2:

200, 250, 300, 300, 250, 200 @ 80-85%

Rest: 3 mins, 4 mins after 300s

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Tuesday (3/21)

Warm up and 2 accels 

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, Block starts over hurdles, +/- 2-3 x 30m sled pulls

Jumpers: LJ: bounding, landing drills- standing broad jump, run throughs + pop ups, short approach jumps, TJ: bounding, landing drills- standing broad jump, run throughs with full speed 1st phase, then phases 1-2, short approach jumps HJ: alternate bounds, skips for height, takeoff drills, circle runs, approaches, bridge drills

Sprinters: 4-6 x 30m sled pulls, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)

Cooldown, stretch and core
Wednesday (3/22)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)

Option 1: 

3 x 150 full effort

Rest: 8-10 min 

Option 2:

2-3 x 300 full effort 

Rest: 12-15 min 

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Thursday (3/23)

Warm up and 2 accels

Hurdle Mobility:

  • 2 legs in each 2x

  • 1 leg in each 2x

  • Lateral (each way once)

  • Backwards, 2 legs in each 2x

  • Over/unders (each way once)

Hurdlers: Drills, Block starts over hurdles

Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches

Sprinters: block starts, 3x20m, 3x30m, 3x40m with blocks
DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Tues-Thur, 9 a.m. Sun, Mon 5:30 p.m. in the Shell

Day Workout
Monday (3/20)

at the Shell

 Mid-distance workout

Intervals @ mile effort

     2-3 miles warmup, drills, & a few strides

-Group 1&2: 3x(500m-300m) w/ 60-75 sec rest between the intervals (500m @3k, 300m @ mile), 4 min walk-jog rest b/t sets

-Group 3: 2-3x(500m-300m) @ mile effort w/ 75-90 sec rest between the intervals (500m @3k, 300m @ mile), 5 min walk-jog rest b/t sets

     2 mile cooldown

Long-distance workout

Pace Variation Work

     2-3 miles warmup, drills, & a few strides

-Group 1&2: 1600 (5k-10k), 400 (mile), 1200 (5k-10k), 300 (mile), 800 (5k-10k), 3 minutes rest between all reps

-Groups 2&3: 1600 (5k-10k), 200 (mile), 1200 (5k-10k), 200 (mile), 800 (5k-10k), 3 minutes rest between reps

 2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday (3/21) Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (3/22) Tempo pace, 10k pace, & Hill Sprints

Mid-distance & Distance Combined

   2-3 miles warmup, drills, & a few strides

-Group 1&2: 4-5x1k @ threshold (60-75”recovery), 5-7’ easy before hill work, 4-5 x 10” hill sprints (walk down recovery)

-Groups 3: 3-4x1k @ threshold (60-75” recovery), 5-7’ easy before hill work, 3-4 x 10” hill sprints (walk down recovery)

     1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (3/23) Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday (3/24) 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

4-8 miles of easy running OR moderate effort cross training (40-60 minutes)

Ancillary: *Optional General Strength Circuit (1-4) x1*
Saturday (3/25) SNC Early Bird Invite - Good luck! 

Everyone not running @ SNC

Easy long 8-13 miles with 4-6x30sec surges w/ 1:30 easy in the last two miles

Ancillary: Hip/Glute Circuit #2
Sunday (3/26) Recovery Day + Strides

3-8 miles easy w/ 6-8 strides

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

Join us

To become a member of the Wisconsin Track Club, please register with us on IMLeagues and fill out all three required forms. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Here's to a great outdoor season!

Moosletter — Week of March 5th

Point FInal Qualifier

Great job to everyone who competed in Point Final Qualifier this weekend! Here is the link to results.

Meet Spootlight: Reegan Siegel snagged 2nd place in the women's mile with a time of 6:01.42!

End of Indoor

Indoor season has come to a close! Get ready for outdoor, it's coming fast. We hope you all enjoyed your indoor season, and got to run fast and have fun with the club.

The outdoor season will kick off the St. Norbert Invite on March 25th, and when sign-ups are live they can be found here.

Women's Movie Night

There is a girls-only social happening this Thursday at 8:00 p.m. Attend for a movie night with drinks and snacks!

More information can be found in the wtc-women channel on Slack, please join the channel if you want to and have not yet!

volunteering

A big thank you to everyone who volunteered for Ainsley's Angels at the Freeze for Food 5k/10k this weekend!

There are lots of opportunities to volunteer with the club throughout the year, check the volunteer calendar and consider helping out!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m.

Day Workout
Monday (3/6)

Warm up and 2 accels

Option 1:

2x300, 3x200 @ 80-85%

Rest: 5 min after 300, 3 min after 200Option 2:

4-6 x 300 @ 80-85%

Rest: 4 min20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Tuesday (3/7) Warm up and 2 accels

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, Block starts over hurdles, +/- 2-3 x 30m sled pulls

Jumpers: bounding, 4-6 x 30m sled pulls

Sprinters: block starts, 3x20m, 3x30m, 3x40m with blocks, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)

Cooldown, stretch and core
Wednesday (3/8) Warm up and 3-4 accels (2 in flats 1-2 in spikes)

Option 1:

Full effort 150, 45 sec rest, full effort 150

Option 2:

Full effort 200, 45 sec rest, full effort 200

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Thursday (3/9)

Warm up and 2 accels

Hurdle Mobility:

2 legs in each 2x

1 leg in each 2x

Lateral (each way once)

Backwards, 2 legs in each 2x

Over/unders (each way once)

Hurdlers: Drills, Block starts over hurdles

Jumpers: LJ/TJ: bounding, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches

Sprinters: 3x4x50m, no spikes, walk back between reps, 4 min rest between sets
DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon+Tues+Thur, 9 a.m. Sun, Wed 5:30 p.m. in the Shell

Day Workout
Monday (3/6) Easy run or rest day
Tuesday (3/7) Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
Wednesday (3/8)

at the Shell

 Fartlek Workout (*Optional, this can be adapted to the bike/elliptical as well*)
2 mile easy warmup + a few strides
2 x 90 seconds effort / 90 seconds recovery
2 x 60 seconds effort / 60 seconds recovery
2 x 30 seconds effort / 30 seconds recovery
2 x 15 seconds effort / 15 seconds recovery
2 mile easy cooldown

The effort pace should be around 5k pace and the aim is to maintain 5k pace or progress to a faster pace on the shorter efforts if you are feeling strong.

Ancillary: Medball Circuit #1, Core #1
Thursday (3/9) Flex Day
3-5 miles of easy running, light cross training, or off

Ancillary: *Optional Barefoot Circuits 1&3*
Friday (3/10) Planned Day Off
Saturday (3/11) Moderate Long Run
6-10 miles easy, depending on your mileage.

Ancillary: Hip Glute Circuit #2
Sunday (3/12) Recovery Day + Strides
3-7 miles easy + 4-6 100m strides

Ancillary: None

Join us

To become a member of the Wisconsin Track Club, please register with us on IMLeagues and fill out all three required forms. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Here's to a great outdoor season!