Moosletter — Week of November 13th

Madison marathon

Great job to everyone who ran at the Madison Marathon on Sunday! We had Cows in all three events (marathon, half marathon, and 10k). Way to get out there and achieve! Special thanks to our members who stood out in the cold to cheer on the team!

Pictures

Results

Informal

On Friday, November 18th at 8:30pm the Cow Frat is hosting Informal! Put on your best denim and get ready to celebrate the 2022 cross country season. All members are welcome! Keep an eye out in Slack for the address.

Elections and Awards

2022 is coming to an end, so it's time for WTC to elect new board members for 2023! If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Sign up here to run for a board position. On Wednesday, December 7th at 7pm the club will meet (room TBD), those running for a position will give speeches, and our members will vote to elect the new board members.

At the same meeting on December 7th, awards for the 2022 cross country season will be announced before elections! Please fill out this google form to vote for who you think should earn the awards!

WIndbreakers

If you are interested in purchasing a size large windbreaker (pictured below) for $45, please contact Sammie Corning (@scorning@wisc.edu or on Slack). They are no longer exclusively available for females.

Food drive Competition

UW Track, Tri, Cycling, and Swimming clubs are partnering up to see who can donate the most food at the end of this month! The winner will do an Instagram takeover of the other clubs. Please bring any food or monetary donations to the Cow Frat (address in Slack). December 2nd is the last day to donate!

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

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)

2 accels

Ladder workout @80% : 50m, 100m, 150m, 150m, 100m, 50m

Rest: 2 mins

Cooldown, stretch, and core
Thursday

McClimon 6pm

 

Warm up and 2 accels

4-6 laps of Straights and Curves- Stride the straights at 70%, jog (or walk) the curves

Stretch and core
WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *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 a very easy pace

3-6 miles, depending on your training load and how you’re feeling.

 
Tuesday Workout: 2x800, 4x200

  • 2 mile warmup, drills, and a few strides
  • 2 x 800m @ threshold/CC effort (rest=2 minute walk/jog)
  • 4 x 200m @ mile effort (rest=walk 100m, jog 100m)
  • 2 mile cooldown

 
Wednesday Recovery Day

3-7 miles easy or Light Cross Training

 
Thursday Workout or *Optional Time Trial* (5k, 3k, mile, etc.)

Time Trial: If people choose to go this route and would like to run two time trials (one this week and one next week), I would recommend choosing a longer distance (5k or 3k) first and then a shorter distance (3k or mile) the following week. If you choose to run one time trial, pick the event that gets you the most excited to “race”!!

If the weather looks considerably better on Tuesday, feel free to swap workout days as well! 

OR

Workout: 

  • 2 mile warmup, drills, and a few strides
  • 2 x 1K @ interval effort (rest=3 minute walk/jog)
  • 4 x 400m @ mile effort (rest=400m jog)
  • 2 mile cooldown

*Interval effort* Take your mile PR (or best guess) and add 6-8 seconds per laps from this mile pace (ex. For a 5:00 miler (75 seconds per lap), you would be running ~81-83 seconds per lap at “Interval intensity”)

 
Friday Recovery Day

3-7 miles easy or Light Cross Training

 
Saturday Medium Long Run

6-11 miles + 4-6 strides post-run (starting every minute)
Sunday Flex Day

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

Thanks for checking out this week's Moosletter!