in this issue:
March Recap
race to the pasture time trial
upcoming meets
Volunteering Opportunities
Freshman spotlights
Workouts this week
March recap
Indoor → Outdoor
Pointer Final Qualifier
Spring Break
Race to the Pasture Time Trial
upcoming meets
NIRCA Nationals: We are kicking off the outdoor track season with NIRCA Nationals the weekend of April 2nd in Olivet, MI! Meet information can be found here. Reminder to get your Moo Mentor/Mentee a gift for Nationals, if you are in the Moo Mentorship Program.
Pioneer Open: Signup is open for the Pioneer Open, which is on Saturday, April 9th at Carroll University! Signup closes on Sunday, April 3rd at noon. Sign up for the Pioneer Open and any other meet this season here!
Volunteering opportunities
RACE starts on Saturday, April 9th! Meet at the picnic point trail entrance at 9am every Saturday to be paired up to run with a kid with autism! No signup necessary, just show up!
Ainsley’s Angels (AA) is an organization where you help mobility-challenged children complete races by pushing them in racing wheelchairs.
On Sunday, April 24th, Ainsley’s Angels will be hosting an educational session at the YMCA and needs 5-10 volunteers to help with set-up and demonstrations! More information about the organization here: https://www.ainsleysangels.org/
Glow Run 5k: Ainsley’s Angels will be at the Glow Run 5k on Saturday, April 30th! This is an opportunity to run with Ainsley’s Angels and help someone complete a race.
Sign-up and info about all these events can be found here.
Freshman Spotlight: Dylan hartnek
Dylan Hartnek is a fun, dedicated WTC calf who always comes to practice ready to run and spend time with his buddies, specifically Alex E, Justin, Trenton, Brendon, Derek, Riley, and Alex M. He is double majoring in Political Science and Legal Studies. His favorite event is high jump and his best post-race meal is the Culver’s bacon deluxe double with cheese curds and soda (3/4 root beer and 1/4 Dr Pepper)! Something he does not miss about high school is waking up at 6:20am. His favorite WTC memory is running his season record 8k at XC regionals! The most valuable lesson he has learned in college so far is to avoid trying to sneak into frat parties... Something he is looking forward to in his coming college career is not having to take math classes in the future; he doesn't like math.
Freshman Spotlight: Kaylee Rajek
Kaylee Rajek is a friendly, fun calf who comes to meets and practices with a smile! She is majoring in biochemistry, her favorite event is triple jump, and her favorite post-race meal is pickles and cheese sticks! Something she does not miss about high school is living in Wausau Wisconsin. Her favorite track club memory is competing in the 4x200m at Club Relays 🙂 The most valuable lesson she has learned in college so far is that finding your people takes time, but once you do, it’s worth the wait (and to clean your Brita). In her coming college career, she is looking forward to meeting more amazing people and hopefully passing Organic Chemistry (WTC believes in you Kaylee!)
| WORKOUTS |
SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday
| SPRINTS | Workout |
| Monday |
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| Tuesday | BRING SPIKES
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| Wednesday |
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| Thursday | BRING SPIKES
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| WORKOUTS |
DISTANCE:
5:30pm Mon meet in the Shell
5:30pm Tues-Thurs meet outside of Engineering Hall
| DISTANCE | Workout |
| Monday
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
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| Tuesday
E Hall |
Recovery Day
3-7 miles easy or Light Cross Training Ancillary: none
|
| Wednesday
E Hall |
Mid-distance
Pre-Nationals Workout - 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 30 seconds FAST (effort almost all out, without overstraining). 1-2 mile cooldown
Long-distance Pre-Nationals Workout - 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)
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| Thursday
E Hall |
Recovery Day
3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
|
| Friday
No official practice |
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*
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| Saturday
NIRCA Nationals |
NIRCA Nats!
If not competing at Nationals: Long Run 8-12 miles (first half relaxed, second half faster) + 4 strides at the end of the run Ancillary: Hip/Glute Circuit #2
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| Sunday
NIRCA Nationals |
NIRCA Nats Day 2!
If not competing at Nationals: Recovery Day + Strides 3-7 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1*
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