New members
If you want to join 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 ($30 for the fall semester or $60 for the year) 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!
It's never too late to join WTC! If you missed the first few weeks of practice, no problem. Come whenever you can. See the "workouts" section at the bottom of this site for the practice schedule. If you missed the kickoff meeting, check out the slides.
We switched to slack!
WTC has switched from GroupMe to Slack. Join the Slack here.
schuster's farm social
This Friday, September 30th, WTC is headed to Schuster's Farm for a corn maze, pumpkins, and other fall festivities! Sign up closes Wednesday night. It's only a 20 minute drive, and it is indeed the best way to kick off the spooky season.
Volunteer with Race
Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! Sign up here.
Apparel
Apparel for the fall season is here! Check out the BSN store (closes Monday) and the windbreakers (closes Thursday)! Contact @scorning@wisc.edu if you would like to purchase a jersey or if you have any questions about apparel.
| WORKOUTS |
SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday.
| SPRINTS | Workout |
| Monday
Shell 6:30pm |
Warm up and 2 accels Sprinters: Ladder workout : 50m, 100m, 150m, 150m, 100m, 50m Rest: 90 seconds + 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) OR Jumpers: 2 x 30m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds 3x50m sprints + 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
McClimon 6pm |
Short sprints: Warm up and 2 accels 6 x 150m @ 80-85% Rest: 3 minutes Cooldown, stretch and core OR Long sprints: Warm up and 2 accels 4 x 300m @ 75-80% Rest: 5 minutes Cooldown, stretch and core |
| WORKOUTS |
DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun
| DISTANCE | Workout |
| Monday | Steady Volume Day + 6x20/20 Fartlek Strides
3-8 miles easy 6x20 seconds at mile effort, 20 seconds very slow jog. This is meant to be challenging and get your HR up, but the overall volume of high paced effort is quite low.
|
| Tuesday | Workout: Threshold Work + Hills
Note: threshold pace is roughly 10-15 seconds per mile slower than CV pace **example: a 17-minute 5k runner would run at 5:40-5:50 min/mi pace for CV effort and 5:50-6:05 min/mi pace for Threshold effort.**
Group 1: 6x3min, 4-6x40 sec hill Group 2: 5x3min, 4-6x40 sec hill Group 3: 4x3min, 4-6x40 sec hill Ancillary: General Strength #1-4 (pick 2 circuits)
|
| Wednesday |
Recovery Day 3-7 miles easy or Light Cross Training
|
| Thursday | Track Workout: 300’s @ 3k-5k effort, 100m strides @ mile effort
2 mi warmup + drills/strides, interval workout, 2 mi cooldown
Group 1: 10x300m @ 3k-5k, 4x100m strides @ mile effort Group 2: 8-10x300m @ 3k-5k, 4x100m strides @ mile effort Group 3: 8x300m @ 3k-5k, 4x100m strides @ mile effort *This is strictly an effort based workout; just feel the right effort, and focus on rhythmical running, good posture, and staying calm in the storm, so to speak. The more you can stay calm when applying more speed the more fluid your stride becomes; hence, your efficiency improves and translates to improved race performance. Ancillary: General Strength #1-4 (pick 2 circuits)
|
| Friday | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: none or Core
|
| Saturday | Long Run + strides
8-13 miles + 4-6 post-run strides (starting every minute) Ancillary: Hip/Glute Circuit #1 |
| Sunday | Flex day
a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1* |
Thanks for checking out this week's Moosletter! What is your favorite thing about fall?