Category: Moosletter

Moosletter — Week of April 23rd

1 Comment

Formal

We hope everyone that went to Formal had an great night! It was amazing seeing everyone all dressed up. Congratulations to those won a awards, and a huge thank you to those helped plan and made that night a reality.

Here is a link to pictures, please add your photos if you took some!

If you missed the awards, here's a quick recap:

  • Rookie Cow: Kalea Zeender + Liam Beran
  • Freshman Cow: Lily Hamacher + Bennett Kinney
  • Social Cow: Claire Miller + Alex Edwards
  • Most Improved Cow: Brenden Dieter + Stephanie Rathkamp
  • Behind the Scenes Cow: Matt Stilling
  • MVP Distance: Sammie Corning + Alex Beckerman
  • MVP Sprints/Field: Claire Biegalski + Jordan Ranum
  • Leadership Cow: Emma Hudson
  • Community Cow: Brock Thompson
  • Ironman Award: Tommy Dougherty
  • Cutest Cow: Grant Dilla
  • Jump Her? I Hardly Know Her: Duncan Lawler
  • Breadstick Champions: Ethan Sefkar + Owen DeWitt
  • Team Grandparents: Greig Dimailig + Marwan Lloyd
  • Sickest Whip: Alex Marrione
  • Team Princess: Jaecan Fratzke

Meets

Time to sign up for the last meet of the year!

Sign-ups for the Eagle Open (Friday, May 12) can be found here. Registration closes on Friday, May 5th at 11:59 p.m.

Don't miss out on your last opportunities to compete this year!

Volunteering

We've got some great opportunities to volunteer coming up!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

Great Midwest Ragnar Relay - 05/13
The Ragnar Relay is a long-distance relay race covering 200 miles. This year, it ends in Madison! WTC will be helping out at the finish line from 1-10 p.m. Please sign up, as this event will help the club a lot with fundraising!

If you want to sign up for either of these activities, please do so on the volunteer spreadsheet!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at McClimon at 6:00 M+W, Mid-Distance Hill at 6:00 p.m. T, and the band field at 6:00 R

Day Workout
Monday (4/24)

Warm up and 2 accels
Everyone: 4x3 hurdle hops
Hurdlers: Hurdle drills, 100/110H: 4-5 starts over 5 hurdles, 400H: 1x450m with hurdles 1, 3, 5, 7, 9, 10 12-15 min rest, 1x100 no hurdles
Jumpers: bounding, approaches and popups, short approach jumps, 2x150m @80% 4 mins rest, HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills, 2x150m @80% 4 mins rest
Sprinters: block starts, then short sprints: 2x150 full effort with 8 min rest, long sprints: 1x450 12-15 min rest, 1x150, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)
Cooldown, stretch and core
Tuesday (4/25)

Warm up
Hill sprints
4-6 reps with 4 mins rest in between
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)
Wednesday (4/26)

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: Hurdle drills, Block starts over hurdles
Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills
Sprinters: block starts, 3x20 with blocks, 3x30 3 pt start, 3x40 3pt start
Cooldown, stretch and core
Thursday (4/27)

Warm up and 2 accels
Turf workout:
If competing Fri 2-4 x 60m strides
If not competing: 4-6 x 30m sled pulls
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
DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (4/24) Mid-distance workout if racing @ Whitewater
2-3 mile easy warmup + drills and a few strides
2x400m @ mile effort w/ 45-60 seconds rest, 4x200m @ mile down to 800m pace w/ 200m jog rest
1-2 mile cooldown

Long-distance workout if racing @ Whitewater
2-3 mile easy warmup + drills and a few strides
800m @ 5k effort, 300m jog, 2x400, 2x200 @ 5k down to 1mile effort w/ 200m jog in between
1-2 mile cooldown

Middle Distance & Distance Combined Workout if racing @ Crazylegs
2-3 mile easy warmup + drills and a few strides
4-5 x 1K @ threshold effort (10k-half marathon pace), 4 x 30 sec hills (Observatory or similar graded hill) with slow jog down recovery.
90 seconds slow jog rest between 1k’s - *finish near a hill*, 3-5 minutes rest after the final 1k repeat, then run 4 x 30 sec hill repeats @ 3k-mile effort with at least 60 seconds jog down recovery
1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday (4/25) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (4/26) Competing @ Whitewater
Easy distance run + fartlek strides
5-8 miles easy + 8 x 20sec fartlek strides @ mile effort (40 sec easy jog rest) during the end of the run.

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

Competing @ Crazylegs
Light Fartlek Workout
2-3 mile easy warmup + drills and a few strides
1’-2’-3’-’3’-2’-1’ Fartlek w/ 1’ jog rest in between
Effort should be ~goal 8k race effort. Start out relaxed and work the pace down a bit over the second half.
1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (4/27) Competing @ Whitewater
Easy pre-meet
3-5 miles with 2-4 light strides

Competing @ Crazylegs
Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
Friday (4/28) Drake Alternative Meet @ UW-Whitewater

If competing @ Crazylegs
Easy pre-race
3-5 miles with 2-4 light strides

Ancillary: Hip/Glute Circuit #2
Saturday (4/29) Crazylegs Classic

If you competed @ Whitewater
Flex Day
a few miles of easy running, light cross training, or off

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

If you didn’t compete in either race
Long Run
8-12 miles easy

Ancillary: Hip/Glute Circuit #2
Sunday (4/30) If you competed @ Crazylegs
Flex Day
a few miles of easy running, light cross training, or off

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

Whitewater competitors & those who didn’t compete
Base Run + Strides
4-8 miles easy w/ 4-6 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! It was great to see you all in your nicest outfits!

Moosletter — Week of April 16th

1 Comment

NIRCA nationals

Congratulations to everyone who competed at Nationals!

The women's team came in 5th and the men's team came in 9th. A big thank you to those who came out and helped us get a top 10 finish for both teams!

Here are links for the results and pictures.

Awards

The Wisconsin Track Club is a democracy, and it's time to exercise your right to vote. At our formal banquet we will be giving out awards for the following categories:

Rookie Cow, Social Cow, Most Improved, Behind the Scenes Cow, MVP, Leadership Cow, Superlative Award Nomination

Make sure to have your voice heard by voting in the form by  9 p.m. on Thursday, April 20th.

Shell Closing

Unfortunately, UW-Madison Athletics is claiming a new victim this week. The Shell's final day will be Wednesday, April 19th. Due to this, sprints practice will be meeting at 5:30 at the Mid-Distance Hill on Thursday.

TikTok

The club now has it's own TikTok account! Make sure to follow for fun short-form videos from the Wisconsin Track Club! We've already got 143 likes on our first post, does that count as going viral?

Meets

Time to sign up for the last few meets of the year!

Sign-ups for the Drake Alternative (Friday, April 28) and the Eagle Open (Friday, May 12) meets are found here. Registration for the Drake Alternative closes this Friday, April 21 at 11:59 p.m., and the same happens for the Eagle Open on Friday, May 5th at 11:59 p.m.

Don't miss out on your last few opportunities to compete this year!

Formal

Formal is this upcoming weekend! Get excited, and dust off your fancy clothes. We will take a bus to Maple Bluff Country Club, eat dinner, give out awards, take pictures, and look back on a great year of competing. Get full information here.  We're excited to see a bunch of dressed up cows!

Volunteering

We've got some great opportunities to volunteer coming up!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

Great Midwest Ragnar Relay - 05/13
The Ragnar Relay is a long-distance relay race covering 200 miles. This year, it ends in Madison! WTC will be helping out at the finish line from 1-10 p.m. Please sign up, as this event will help the club a lot with fundraising!

If you want to sign up for either of these activities, please do so on the volunteer spreadsheet!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m. M+T, McClimon at 6:00 W, Mid-Distance Hill at 5:30 R

Day Workout
Monday (4/17)

Warm up and 2 accels
8-12 x 200 @ 70-75% (should be relaxed)
Rest: 3 minutes
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 (4/18)

Warm up and 2 accels
Everyone: 4x3 hurdle hops
Hurdlers: Hurdle drills, 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: 3-4 x 20m alternating bounds with bands, 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 (4/19)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)
Option 1:
150, 45 sec rest, 150 full effort
Option 2:
300, 45 sec rest, 150 full effort
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 (4/20)

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: block starts, 3x20m with blocks, 3x30m 3 pt start, 3x40m 3 pt start, handoffs if you’re doing relays
DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (4/17) Mid-distance & Long-distance combined
Hill Circuits
2-3 mile easy warmup + drills and a few strides
2x(15”, 30”, 45”, 60” hills) @ 3k effort, ez jog down recovery in between reps, 3-5’ rest b/t sets
1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday (4/18) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (4/19) Mid-distance workout
Race Pace
2-3 mile easy warmup + drills and a few strides
3x800m w/ 5 min rest (first rep @ 3k effort, last two at mile effort)
1-2 mile cooldown

Long-distance workout
Race Pace
2-3 mile easy warmup + drills and a few strides
Continuous alternation workout. 4800m (~3 miles) of total work.
4x(800m @ 5k pace, 400m steady effort). Focus on finding your 5k rhythm, while also not “letting off the gas” too much during the steady effort portions.
1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (4/20) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday (4/21) Base Run + 4-6 strides
6-9 miles easy with 4-6 x 100m strides at the end of the run.

Ancillary: General Strength Circuit (1-4) x1*
Saturday (4/22) Long Run w/ 2x(90s-60s-45s-30s) Fartlek
8-12 miles total distance run. Once you’re ~halfway through the long run, begin fartlek work.
Rest is equal to the rep. Longer reps should be closer to 5k-10k effort and then gradually work the pace down closer to mile effort on the shorter intervals. 2 minute easy jog in between sets.
Example: 90sec @10k effort (90 sec jog rest), 60sec @5k effort (60 second jog rest),.......etc.

Ancillary: Hip/Glute Circuit #1
Sunday (4/23) Recovery Day + Strides
3-7 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! We hope you had fun at Nationals, and are ready for the big night this Saturday!

Moosletter — Week of April 9th

1 Comment

Formal

Formal is coming up soon, so don't forget to sign up! The big day is Saturday, April 22nd. Come out for a fun way to cap off the school year. We will take a bus to Maple Bluff Country Club, eat dinner, give out awards, take pictures, and look back on a great year of competing. Full information can be found here and you can sign up here  until Thursday, April 13th. Make sure to sign up before it's too late!

nationals

Get excited for Nationals this weekend!

The club is heading for Olivet, Michigan to compete against NIRCA club teams from all across the country. Bring your A-game and make Wisconsin proud!

Volunteering

We've got some great opportunities to volunteer coming up!

RACE
The Spring RACE sessions has officially started! This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10AM on Saturdays at the Picnic Point trail entrance!

Great Midwest Ragnar Relay - 05/13
The Ragnar Relay is a long-distance relay race covering 200 miles. This year, it ends in Madison! WTC will be helping out at the finish line from 1PM to 10 PM. Please sign up, as this event will help the club a lot with fundraising!

If you want to sign up for either of these activities, please do so on the volunteer spreadsheet!

Fun Long Run

Last Saturday the cows met for a morning long run that started with a scavenger hunt at the zoo and finished with Gotham Bagels! We hope everyone who came out had a good time.

Cow cast

The next Cow Cast will be this Thursday at 8 p.m.! Tune in on the Instagram to hear a recap of the season so far, get a preview of upcoming meets, get information on socials, and find out who the secret special guests are.

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m. T+R, McClimon at 6:00 M+W

Day Workout
Monday (4/10)

Warm up and 2 accels

4-6 x 150 @ 80%

Rest: 3 minutes

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 (4/11)

Warm up and 2 accels 

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, block starts over hurdles

Jumpers: LJ: bounding, landing drills, approaches + pop ups, short approach jumps, TJ: approaches, landing drills, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills

Sprinters: block starts, handoffs, 4x20m with blocks, 4x30m 3 pt start, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)

Cooldown, stretch and core
Wednesday (4/12)

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

2x150m full effort, 8-10 min rest

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 (4/13)

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: Block starts over hurdles

Jumpers: LJ/TJ: approaches, short approach jumps HJ: takeoff drills, approaches

Sprinters: block starts, handoffs
DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:30 a.m. Sat

Day Workout
Monday (4/10) Mid-distance Alternating Pace Work + 150m Buildups: 

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

  • 1700, 1300m w/ 5 min rest in between (alternating 200m steady - 200m @1mi effort- finishing with extra 100m kick on the final segment)

For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK

  • Following the alternating work, run 4x150m buildups - each 50m faster than the previous one (ex. 1500m, 800m, 400m effort), easy walk back recovery

     1-2 mile cooldown

Long Distance Alternating Pace Workout:

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

  • 1700m, 1300m, 900m w/ 5 min rest (alternating 200m steady - 200m @1mi effort - finishing with extra 100m kick on the final segment)

For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK

     1-2 mile cooldown

Ancillary: Medball Circuit #2, Core #2
Tuesday (4/11) Easy Recovery Run 

3-7 miles easy 

Ancillary: General Strength Circuit (1-4) x1
Wednesday (4/12) Mid Distance

Easy-moderate paced 3-7 mile run with 4-6 x 30” pickups (1’ recovery) towards the end of the run

Long Distance

Easy-moderate paced 5-10 mile run with fartlek pickups during the second half of the run (2x90”, 2x60”, 2x45”, 2x30” with equal recovery)
Thursday (4/13) Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday (4/14) NIRCA Nationals Competitors

Easy pre-meet 

3-5 miles with 3-4 light strides

Not racing NIRCA Nationals: Base Run + 4-6 strides

6-9 miles easy with 4-6 x 100m strides at the end of the run. 

Ancillary: General Strength Circuit (1-4) x1*
Saturday (4/15) NIRCA Outdoor Nationals @ Olivet College

Not racing NIRCA Nationals: Long Run

Easy Long run, 8-13 miles, with an option for the second half to be faster if you’re feeling good. 

Ancillary: Hip/Glute Circuit #2
Sunday (4/16) NIRCA Outdoor Nationals @ Olivet College

Not racing NIRCA Nationals: Flex Day

A few miles of easy running, light cross training, or off. Emphasize recovery today. Tomorrow’s workout will be challenging. 

Ancillary: *Optional 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! Good luck at Nationals!

Moosletter — Week of April 2nd

Formal

Time to get fancy! Formal will be on Saturday, April 22nd, and will be a fun way to cap off the school year. We will take a bus to Maple Bluff Country Club, eat dinner, give out awards, take pictures, and look back on a great year of competing. Full information can be found here and you can sign up here  until Thursday, April 13th.

Pioneer OPener

Great job to everyone who competed in the Pioneer Opener this weekend! Here are the links to results and photos.

Meet Spotlight: Tommy Dougherty set personal records in all 5 events he entered: the 3000m steeple, 110m hurdles, 800m, 400m hurdles, and the 5000m.

Outdoor Practice

Some thought it was impossible, but Madison is actually starting to heat up. With warmer temperatures comes outdoor practices, so get excited to start using the McClimon track!

Women's Yoga

Thank you to everyone who came out to the women's yoga session, we hope you had a good time and got a fun workout in!

Make sure to join the wtc-women channel in the Slack to not miss out on future women-only activities!

Fun Long Run

Next Saturday, April 8th, we're doing a fun long(ish) run. We are going to the zoo, doing a scavenger hunt, and then running to Gotham Bagels for bagels.

Meet at Engineering hall at 9:30 to participate!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m. T+R, McClimon at 6:00 M+W

Day Workout
Monday (4/3)

Warm up and 2 accels

8-12 x 200 @ 70-75% (should be relaxed)

Rest: 3 minutes

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 (4/4) Warm up and 2 accels

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, 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: 3-4 x 20m alternating bounds with bands, 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 (4/5)

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

Option 1: 

150, 45 sec rest, 150 full effort

Option 2:

300, 45 sec rest, 150 full effort

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 (4/6)

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 with blocks, 3x30m 3 pt start, 3x40m 3 pt start, handoffs if you’re doing relays
DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:30 a.m. Sat

Day Workout
Monday (4/3) Mid-distance workout

Mile pace intervals

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

3x(600-200) @ mile pace w/ 60 sec rest, 4min rest b/t sets (work into this - meaning, it’s okay if the first set is a little slower (3k-mile effort), strive for mile effort on the second and third set

         1-2 mile cooldown

Long-distance workout

5K pace intervals

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

2x(800-800-400) @ 5k pace w/ 45-60 seconds rest, 3-4 min b/t sets

        1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday (4/4) Base Run + 4-6 strides

3-7 miles easy with 4-6 x light 100m strides at the end of the run. 

Ancillary: General Strength Circuit (1-4) x1*
Wednesday (4/5) Mid-distance

Pace Variation Fartlek

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

2x90 sec (5k effort), 2x60 sec (3k-mile effort), 2-4x30 sec (mile effort), 2x15 sec (FAST) 

*rest is equal to the length of the rep*

       1-2 mile cooldown

Long-distance

8-6-8 Threshold + Interval Work

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

8min @ Threshold (10k-half marathon effort), 6 minutes easy, 8min @ Threshold + 2-4x30 sec (mile effort) w/ 60 sec rest,, 2x15 sec (FAST) w/ 45 sec fast      

1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (4/6) Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday (4/7) Base Run + Fartlek Strides

4-8 miles easy w/ 6-8 x 20/40 fartlek strides (20” stride, 40” ez jog)

Ancillary: General Strength Circuit (1-4) x1*
Saturday (4/8) Long Run

8-14 miles + 6x45sec surges at the end (90 seconds jog rest)

Ancillary: Hip/Glute Circuit #1

or

Scavenger hunt and bagel run
Sunday (4/9) Day Off

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! We hope to see you dressed up and fancy for Formal!

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

1 Comment

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!

Moosletter — Week of February 26th

Club Relays

Great job to everyone who competed in Club Relays this weekend! Here are links to the results and pictures.

Meet Spotlights: The men's 4x400 relay team of Brenden Dieter, Jackson Grabowski, Jarett Chinn, and Jordan Ranum ran 3:25.39 to take 1st, while also setting new meet and club records! The men's SMR team of Jarett Chinn, Giancarlo Williams, Sam Gessler, and Jordan Ranum did the same! Sabina Dayal jumped 5.38m in the long jump, taking 1st while setting a new meet record!

Dinner at the dining halls

Come to the dining halls after practice this Wednesday to get dinner with the board and other track club members!

On Wednesday, 3/1 we will be meeting at Four Lakes Market at 7:30 p.m. Bring your appetite for an all-you-can-eat meal after a workout!

Last Indoor meet

The indoor season is coming to a close!

Our last indoor meet of the year, Point Final Qualifier, is on Saturday, March 4th in Stevens Point. The sign-up deadline has closed, but if you are already signed up, get ready to close out your indoor season strong!

Get ready for outdoor track, it's coming soon!

cow cast

The Cow Cast was live-streamed last Thursday.  Check out the video to hear a recap of the season up to that point, a preview some upcoming meets, and find out who the secret special guests were.

SPRINTS/FIELD WORKOUTS

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

Day Workout
Monday (2/26)

Warm up and 2 accels
Option 1:
12 x 200m @ 75%
Rest: 3 minutes
Option 2: 4-5 sets of x (2x150) @ 75%
Rest: 90 seconds between reps
4 mins between sets
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 (2/27)

Warm up and 2 accels
Everyone: 4x3 hurdle hops
Hurdlers: Hurdle drills, Block starts over hurdles, +/- 2-3 x 30m sled pulls
Jumpers: 2-3 x 30m alternating bounds with a resistance band, then LJ/TJ landing drills- standing broad jump, (+/- standing triple jump), short approach jumps, HJ: skips for height, takeoff drills, circle runs, bridge drills
Sprinters: 6-8 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 (2/28)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)
Option 1:
2x150, 1x60 in spikes, full effort
Rest: 10 minutes
Option 2:
2x500 @ 90% effort
Rest: 15 minutes
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 (3/1)

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: block starts, 3x30m, 3x40m with blocks
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 (2/26) Mid-distance workout

Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run hills.

      4-6x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after

the last 1-minute rep, then 4-6x10sec hill sprints @ 800m effort with slow walk down recovery. Gauge the # of reps you perform based on how you’re feeling after Saturday’s meet. 

      2 mile cooldown. 

Long-distance workout

Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run the hill circuits.

      6-8x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after

the last rep, then 3-4x10sec hill sprints @ 800m effort with walk down recovery

      Gauge the # of reps you perform based on how you’re feeling after Saturday’s meet. 

      2-3 mile cooldown. 

Ancillary: Medball Circuit #1, Core #1
Tuesday (2/27) Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (2/28)

at the Shell

 Mid-distance workout

200m intervals @ mile effort. All groups together.

     2 mile warmup + a few strides

     2x(4x200m) @ mile effort. 200m slow jog between reps, 3 minutes rest    

     between sets.

     2 mile cooldown

Long-distance workout

Alternation workout @ 5k & steady effort. 

    2 mile easy warmup + a few strides

    Group 1&2: 4x(400m @ 5k effort, 800m steady effort) of continuous effort. Should be  

    roughly 4800m of total work (~3miles)

    Group 3: 3x(400m @ 5k effort, 800m steady effort) of continuous effort. Should be  

    roughly 3600m of total work (~2.25 miles)

    2 mile easy cooldown

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

3-7 miles easy OR 30-45 minutes of easy cross training 

Ancillary: Barefoot circuits 1&3 (see previous weeks for exercises)
Friday (3/2) 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 (3/3)  UWSP Last Chance Meet - Good luck!

If not competing in today’s meet

Long Run

Easy long run for distance 8-14 miles, depending on your mileage

Ancillary: Hip/Glute Circuit #1
Sunday (3/4) Recovery Day + Strides

3-7 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! We hope everyone had a great time at Club Relays!

Moosletter — Week of February 19th

Dinner at the dining halls

Come to the dining halls after practice the next two Wednesdays to get dinner with the board and other track club members!

On Wednesday, 2/22 we will be meeting at Gordon Dining and Event Center at 7:30 p.m. and on Wednesday, 3/1 we will be meeting at Four Lakes Market also at 7:30 p.m.

Bring your appetite for an all-you-can-eat meal after a workout!

cow cast

The next Cow Cast will be this Thursday at 8 p.m.! Tune in to hear a recap of the season so far and a preview of upcoming meets, plus find out who the secret special guests are.

Panther tune-up

Great job to everyone who competed in the Panther Tune-Up this weekend! Here are links to the results and pictures.

Meet Spotlight: Sammie Corning set a new club-running PR of 5:28.71 to take 3rd for the Mile!

Last Two Indoor meets

Indoor is coming to a close soon!

You can still sign up for our last indoor meet of the year, Point Final Qualifier! This meet will be held on Saturday, March 4th in Stevens Point. The sign-up deadline is Saturday, February 25th at 11:59 p.m.

Our biggest indoor meet of the year, Club Relays, will be on 2/25. The sign-up window has closed,  but get excited if you're going!

SPRINTS/FIELD WORKOUTS

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

Day Workout
Monday 2/20)

Warm up and 2 accelsOption 1:
2x400, 2x300, 2x200 @ 80%
Rest: 5 mins after 400s, 4 mins after 300s, 3 mins after 200sOption 2: 8x150 @ 80%
Rest: 2 mins20m 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 (2/21)

Warm up and 2 accels

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, Block starts over hurdles

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: 2x4x50m (no spikes) walk back recovery between reps and 3 min between sets, handoffs, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)Cooldown, stretch and core
Wednesday (2/22)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)Option 1:
1x150, 2x60 in spikes, full effort
Rest: 10 min after 150, 5 min after 60Option 2:
1x300, 2x150 in spikes, full effort
Rest: 12-15 mins after 300, 10 minutes after 15020m 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 (2/23)

Warm up and 2 accelsHurdle 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, approaches
Sprinters: block starts, 4x30m with blocks, handoffs
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 (2/20) Mid-distance

Speed Endurance

  • Run easy for 2-4 miles and go through drills before starting sprint work (can be performed with or without spikes)
  • 2x(100m, 200m, 300m) @ 800m effort with 1:30’, 2’ and 3’ rest in b/t the corresponding intervals, 3-5’ easy jog b/t sets
  • Cooldown 5-10 minutes of walking or slow jogging

 

Long distance

Pace Variation Fartlek 

Fartlek @10k-tempo effort with a 40-sec surge down to 5k pace in the middle of each rep

  • 2 mile warmup + a few strides    
  •  Group 1: 6min-5min-4min-3min-2min-1min (1 min ez jog between intervals)
  •  Groups 2&3: 5min-4min-3min-2min-1min (1 min ez jog between intervals)
  • 2 mile cooldown

 

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Tuesday (2/21) Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (2/22)

at the Shell
    • 2 mile warmup + a few strides
    • Group 1: 2-3x(400-300-200) @3k-mile effort w/ 90-sec rest in between reps, 3-4min rest between sets
      • *Third set is optional, based on how you feel. If you’re feeling good, go for it! If you’re having an off day or feel flat, it’s fine to call it after two sets in order to feel your best for Saturday’s race.*
    • Groups 2&3: 2x(400-300-200) @3k-mile effort w/ 90-sec rest, 3-4min rest between sets
    • 2 mile cooldownMid-distance & Long Distance Combined 

      3k-Mile Pace Intervals

    Ancillary: Medball Circuit #1, Core #1
Thursday (2/23) Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday (2/24) 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 (2/25) Club Relays @ The University of Illinois - Good luck!!

If not competing in today’s meet

Long Run

Mid-distance: 8-10mi run with the middle @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

Long-distance: 8-12mi run with the middle @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

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

3-7 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! We've been having a great track season already, but it's just getting started!

Moosletter — Week of February 12th

Frozen Fun

WTC had a busy weekend out on the ice!

On Friday we had skating, and on Saturday we ran across Lake Mendota.

Stay tuned for more fun events with WTC!

Membership

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.

If you missed the kickoff meeting and want to learn about the upcoming season, check out the slides. 

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

Upcoming Meets

We hope everyone has been enjoying their track season!

You can still sign up for our last indoor meet of the year, Point Final Qualifier! This meet will be held on Saturday, March 4th in Stevens Point. The sign-up deadline is Saturday, February 25th at 11:59 p.m.

Our two soonest racing opportunities are Panther Tune-up on 2/18 and Club Relays on 2/25. Both of the sign-up windows for these races have closed, but get excited if you're signed up and going!

SPRINTS/FIELD WORKOUTS

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

Day Workout
Monday 2/13)

Warm up and 2 accels

Option 1: 

3x300, 3x200 @75% 

Rest: 4 mins after 300s, 3 mins after 200s

Option 2: 2x300, 3x200 @75%

Rest: 5 mins after 300s, 3 mins after 200s

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 (2/14)

Warm up and 2 accels 

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, +/- 2x30m sleds after?

Jumpers: LJ: alternate bounds, continuous takeoff drill, run throughs, pop ups, short approach jumps, TJ: alternate bounds, L leg bounds, R leg bounds, run throughs, 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: sleds 4-6x30m + block starts

Cooldown, stretch and core
Wednesday (2/15)

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

Option 1: 

2x150m full effort, 10 min rest

Option 2:

Broken 400: 200 full effort, 45 sec, 200 full effort

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 (2/16)

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: 3x30, 3x40 with blocks
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 (2/13) Mid-distance Group

  • 2 mile easy warmup + a few strides
  • Group 1: 4x800m @ 3k-5k effort (recovery equal to the 800m interval time), 3-5 recovery after the set, 4x200 @ mile-800m (200m jog recovery)
  • Group 2: 3x800 @ 3k-5k effort (recovery equal to the 800m interval time), 3-5 recovery after the set, 2-4x200 @ mile-800m (200m jog recovery)
  • 1-2 mi easy cooldown 

Long-distance Group

  • 2 mile easy warmup + a few strides
  • Group 1: 4x(600m @ 5k, 600m steady). This is done continuously. You can think of steady effort like cruise effort (30-60 seconds/mile faster than true easy effort)
  • Group 2&3: 3x(600m @ 5k, 600m steady). This is done continuously. You can think of steady effort like cruise effort (30-60 seconds/mile faster than true easy effort)
  • 3) 1-2 mile cooldown to hit total time for the day

Ancillary: Medball Circuit #2, Core #2
Tuesday (2/14) Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot Circuits 1&3
Wednesday (2/15)

at the Shell

 Mid-distance & Long distance Groups Together

  • 2 mile easy warmup + a few strides
  • Group 1: 2 x 2min @ threshold (1' jog rest b/t intervals), 2-3 minutes walk-jog rest, 3x300m @3k-mile pace (100m slow jog), 3 minutes walk-jog rest, 4-5x200m at mile pace (200m jog rest), cooldown to hit total time.
  • Group 2&3: 2 x 2min @ threshold (1' jog rest b/t intervals), 2-3 minutes walk-jog rest, 2x300m @3k-mile pace (100m slow jog), 3 minutes walk-jog rest, 3-4x200m at mile pace (200m jog rest), cooldown to hit total time.
  • 1-2 mile easy cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (2/16) Easy Run or Cross Training 

3-7 miles easy or 30-50 minute cross training 

Ancillary: none or on-your-own core
Friday (2/17) If competing in Saturday’s meet

Easy pre-meet 

3-4 miles with 3-4 strides

*optional* 1-2x150m w/ full recovery (3-4’) to prime the body for tomorrow’s race

If not competing in Saturday’s meet

Flex Day: Easy-Cruise Effort Run or Cross Training

Running Option: 3-8 miles easy w/ fartlek strides - 6-8 x 20” stride (40” easy)

Cross Training Option: 30-60’ cross training w/ 6-8x20” pickups (40” easy)

Ancillary: *Optional General Strength Circuit (1-4) x1*
Saturday (2/18) Panther Tune-up @ UW-Milwaukee - Good luck!!

*Optional* 7-10 minute shakeout run 4-6 hours prior to race time.

In terms of a warm-up, do whatever works best for YOU - allowing you to feel prepped and ready to roll. Here is an example of what I like to do on race day:

Dynamic Drills, 15 minutes of easy running, 90 sec @ threshold-10k effort, 30 sec easy jog, 60 sec @ threshold-10k effort, jog back to the track, change into spikes, go to the bathroom, etc. and then perform ~4-6 strides prior to race time

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 (2/19) Panther Tune-up Runners

Recovery Run or XT

6-8 miles at an easy pace or 45-60 minutes of cross training

Recovery Day + Strides

3-7 miles easy

Ancillary: none or on-your-own core

Join us

We do most of our day-to-day announcements in our Slack, as well as general socializing with other club members. If you have not already joined it, click here to do so.

You can also join our Facebook and Strava groups.

Thanks for checking out this week's Moosletter! We've been having a great track season already, but it's just getting started!