February Moosletter 2022

in this issue:

update on this season

january Recap

upcoming events

new member reminders

Workouts this week

 

 

 

update on this season

Kudos to our members for braving the cold this winter and getting out on the roads to train! Our first meet of the season was Friday, January 28th. Up next we have the Big Dawg invite this Saturday, February 5th and the Dick Hendricks Invite on Saturday,  February 12th. Signup for Dick Hendricks closes on Saturday, February 5th at 11:59pm!

January recap

  • First week of practice
  • First meet of the season

first week of practice

The first week of practice was a success! We had a great turnout every day, even though temperatures were below freezing. Thank you to our members for being so dedicated to the club, and shoutout to all of the new members that came out! Distance will continue to meet Mon-Thurs at 5:30pm outside of Engineering Hall (this Monday will be in the Shell) and sprinters will meet Mon-Thurs at 6:30pm at the Shell.

first meet of the season

Great job to everyone who raced or volunteered at our first meet of the season, the Time Trial of the Cows! Some of our members such as Zach Spears, Aidan Rigby, and Dylan Fahrney competed in every event! Way to kick off the track season.

Links to pictures: https://photos.google.com/share/AF1QipMm8odAsINnPcsWQrUozW6rtkbLEa8SMoh1N_nNLqyCVcZxwyQNkCANQZnkrb7cJQ?key=eVlmWWhYdkZPRU4yMlBjR1FfZFVpXzMwU0d4OGtB

https://photos.app.goo.gl/E9Dz4yoYUT321EUW8

Link to results:

https://drive.google.com/drive/folders/1ienEcw6Uf1CCSGl6u56I6GLBoaGL8JuK?usp=sharing

upcoming events

Student Org Fair: Come visit us at the Student Org Fair on Tuesday, February 1st between 5-8pm at table 190 at the Kohl Center! Meet some of WTC's board members, ask questions about the club, and get your name on the email list!

Kickoff Meeting: The WTC kickoff meeting is this Thursday, February 3rd at 6:30pm in Ingraham Hall room 19! Join us to meet Milkerz, eat pizza, and get a rundown on what WTC is all about.

Ice Skating: Our first social is upon us! On Thursday, February 3rd from 8:45-10:15pm, we will go ice skating at the Shell. Skate rentals will be available!

Big Dawg Invite: Our next meet, the Big Dawg Invite, is this Saturday, February 5th! If you signed up, please pay the $15 meet fee to @WiscoTC on Venmo.

Sign up for Dick Hendricks: Signup in now open for the Dick Hendricks Invite, which is on Saturday, February 12th! Signup closes at 11:59pm on Saturday, February 5th.

 

new members

If you are a prospective member of WTC, become a member 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 with the link below:

https://www.imleagues.com/spa/portal/home

WORKOUTS

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

SPRINTS Workout
Monday
  1. Warm up + hamstring extensions and pulses and 3 accels.
  2. Workout:
    1. 4 - 5 x 200m 
      1. Pace: ~95%
      2. Rest 6 minutes
  3. Cooldown, stretch and core
Tuesday
  1. Warm up
  2. Workout:
    1. Block starts, hurdles, and/or jumps
  3. Stretch and core
Wednesday
  1. Warm up and 3 accels 
  2. Workout:
    1. 6 - 8 x 150
      1. 1st 50m is a build up
      2. Pace: 85%
      3. Rest: 3  minutes
  3. Cooldown, stretch, and core
Thursday
  1. Warm up
  2. Workout:
    1. Block starts, hurdles, and/or jumps
    2. If you are competing in a running event this weekend, please do at least 3 block starts
  3. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Mon meet at the Shell.

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

DISTANCE Workout
Monday

MEET AT THE SHELL

 Mid-distance Group

  • 2 mile easy warmup + a few strides
  • 2x(4x400m w/ 60-90 sec rest), 3-4 minutes rest between sets, run at around 3k-5k effort
  • 2 mile cooldown

 

Long-distance Group

  • 2 mile easy warmup + a few strides
  • 3x(4x400m w/ 1-minute rest), 3-4 minutes rest between sets, this should be run around 5K effort
  • 2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 *Optional Accels* + Steady Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

  • Take a little extra time to actively stretch and ‘get loose’ if you need to
  • 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at an easy pace for 4-8 miles

Ancillary: none or optional core

 
Wednesday

E Hall

 If competing in Saturday’s meet: Easy distance run + light speed fartlek

Easy distance run for 4-6 miles prior to speed work. After running set distance, perform drills and then run the fartlek

  • 2x60sec 5k effort, 2x45 sec @ 3k effort, 2x30 sec @ mile effort
  • Work into this - start out slower and naturally let your body pick up the pace and power of your stride)

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

 

If not competing in Saturday’s meet

Mid-distance & Long distance together today

Alternation Workout (0.5mi @ 10K-Cross Country effort, 0.5mi steady)

*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 mile easy warmup + a few strides
  • Continuous alternation workout with 0.5mi @ 10K-CC effort and 0.5mi at a steady effort (steady = a little faster than your standard running pace, but still comfortable)
    • Group 1: 4 miles continuous
    • Group 2: 3-4 miles continuous
    • Group 3: 2-3 miles continuous
  • 2 mile cooldown

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

 
Thursday

E hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
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 Big Dawg Invite @ UW-Stevens Point - Good luck!!

If not competing in today’s meet: Long Run

8-12 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1

 
Sunday Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

Thanks for checking in on the February Moosletter. You are loved!