Moosletter — Week of October 30th

October 30, 2022October 30, 2022

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

Hurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills

+3x50 @80% with walk back recovery

Jumpers: 3 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds (high jumpers do skips for height)

+3x50 @80% with walk back recovery

Sprinters: Ladder workout @80% : 50m, 100m, 150m, 200m, 150m, 100m, 50m

Rest: 3 mins

Cooldown, stretch, and core

Thursday

Location TBD

Fun... stay tuned 🙂

WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30pm 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 4-8 miles, depending on your training load and how you’re feeling. Ancillary: none or optional core
Tuesday	Workout: Threshold + 2 minutes hard 2 mile warmup, drills, and a few strides 2-3-mile Threshold Tempo Run (Cross Country Effort + 15-20 seconds per mile) (jog 5-minutes) + 1 x 2-minutes @ 97% effort. Groups 1&2: 3mi Threshold, 2 minutes HARD Group 3: 2mi Threshold, 2 minutes HARD The goal is to keep the threshold tempo run under control and not hammer it. The 2-minutes hard rep is for pushing yourself hard as you would at the end of a race. Pace is not important, just a hard effort. Ancillary: General Strength Circuits 1-4 (pick 2)
Wednesday	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3
Thursday	Light Workout: 20-30 minute warmup, drills, and a few strides 4x200 @ mile-2mile effort (rest=200m easy jog rest) 2 mile cooldown The goal of this workout is simply to turn the legs over a little bit, nothing more. “The hay is in the barn.” Ancillary: General Strength Circuits 1-4 (pick 1)
Friday	Easy run or off
Saturday	Easy run or off
Sunday	Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1

Moosletter — Week of October 23rd

October 23, 2022October 23, 2022

WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30pm 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 4-8 miles, depending on your training load and how you’re feeling. Ancillary: none or optional core
Tuesday	Workout: Light Fartlek 10x30 seconds Run easy for 2-3 miles at easy-moderate pace before starting the fartlek. 10 x 30-seconds @ 3k/2-mile race effort & rhythm (no faster!) (jog 30-second recoveries). 2-3 mile cooldown Ancillary: General Strength Circuits 1-4 (pick 2)
Wednesday	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3
Thursday	Workout: 1K Intervals @ CC Effort 2-3 mi warmup, drills, and a few strides 1000m intervals @ CC effort (1:30 rest/ez jog) if you’re feeling good, push the last interval to simulate a race kick finish 2 mi cooldown Group 1: 7 x 1K Group 2: 6 x 1K Group 3: 5 x 1K Ancillary: General Strength Circuits 1-4 (pick 2)
Friday	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none or optional core
Saturday	Medium Long Run 6-11 miles + 4-6 strides post-run (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

Moosletter — Week of October 16th

October 17, 2022November 13, 2022

WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE	Workout
Monday	*Steady Easy Volume or optional* Cross Training** 4-8 miles, depending on your training load and how you’re feeling.
Tuesday	Workout: 800m Intervals 2 mi warmup, 5x800m @ Interval Effort (2.5 minute jog/walk rest), 2 mi cooldown Group 1&2: 5x800m Group 3: 4x800m 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”) Ancillary: General Strength #1-4 (pick 2 circuits)
Wednesday	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3
Thursday	If racing on Saturday: Track Workout - 2x200m @ mile, 1k @ CV, 2x200m @ mile Vdot Pace Chart Use Vdot chart to determine paces All groups together* 2 mile warmup + drills/strides, 2x200m @ mile (200m jog RC), 3 minutes easy, 1k @ CV, 1-2 minutes easy, 2x200m @ mile (200m jog RC), 1-2 mi cooldown Ancillary: None, stretch and foam roll If not racing on Saturday: Alternating 800’s 2 mi warmup, sprint drills, and a few strides Continuous alternating 800’s (800m @ cross country effort, 800m steady - steady pace should be ~60 seconds slower than CC effort) 2 mi cooldown Group 1 & 2: 4.5 miles of alternating work Group 3: 4 miles of alternating work Ancillary: General Strength Circuits 1-4 (pick 2)
Friday	If racing: Pre-Race 2-6 miles with 4-6 strides and drills If not racing: Steady Volume Day + 6x20/20 Fartlek Strides 3-8 miles easy 6x20 seconds at mile effort, 20 seconds easy jog. Ancillary: General Strength #1-4 (pick 1 circuit)
Saturday	NIRCA Regionals! OR if not racing: Long Run with Second Half Faster 8-12 mile long run - first half relaxed, second half at a faster (but comfortable) pace Ancillary: Hip/Glute Circuit #2
Sunday	Flex Day a few miles of easy running, light cross training, or off

Moosletter — Week of October 9th

October 9, 2022

Upcoming meets

Good luck to all of our members racing at the Drews Invite (10/15) and NIRCA Regionals (10/22)!

If you are considering traveling to Virginia for Nationals (November 12), please reach out to Matt Stilling or Alex Beckerman so that they can fill you in on details! Know that transportation will be largely up to you and fairly expensive. The Madison Marathon/Half Marathon is the next day (November 13), so that’s a fun alternative that a lot of people will be doing if you don’t want to drive 30 hours that weekend.

Please reach out to Matt Stilling (@mstilling@wisc.edu) with any questions about meets.

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

Hurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills

+3x150m @80% with 2 mins rest

Jumpers: 3 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds (high jumpers do skips for height)

+3x150m @80% with 2 mins rest

Sprinters: Ladder workout @80% : 100m, 150m, 200m, 250m, 200m, 150m, 100m

Rest: 3 mins

Everyone:

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

Warm up

4-6 laps Straights and Curves

Stride the straights, jog (or walk) the curves

Cooldown, stretch, and core

WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE	Workout
Monday	Ultimate frisbee! Meet at E-Hall 5:30pm.
Tuesday	Workout: 1 minute pickups @ 5K effort, 20-second fast strides 2-3 mile warmup, drills, and strides 1-minute pickups @ 5k race effort/speed (1-minute jog recovery) 3 minutes walk/jog recovery in between sets 20-second pickups @ mile race speed (jog 40-second recoveries). 2-3 mile cooldown Group 1: 12x1 minute @ 5K, 6x20 second strides @ mile effort Group 2: 10x1 minute @ 5K, 5x20 seconds strides @ mile effort Group 3: 8x1 minute @ 5K, 4x20 seconds strides @ mile effort This is strictly an effort based workout; no need to check your pace; 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. After the last fartlek pickups, run easy to moderate the remainder of the time. However, the last 5-minutes of this run or any other run should be jogging, to ease your body back to a restorative state that calms your hormones, mind, and lowers physical demand slowly.
Wednesday	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3
Thursday	Workout: Threshold Work + Hills 2-3 mi warmup, drills, and a few strides 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 40-sec hill intervals @ mile-3k effort (80 sec jog down recovery) 2 mi cooldown Group 1: 6x3min, 6x40sec hill Group 2: 5x3min, 5x40 sec hill Group 3: 4x3min, 4x40 sec hill Ancillary: General Strength Circuits 1-4 (pick 2)
Friday	Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1
Saturday	Drews Neubauer Invite (UW-La Crosse)! Steady Volume Day + 6x20/20 Fartlek Strides 3-8 miles easy 6x20 seconds at mile effort, 20 seconds easy jog. Ancillary: General Strength #1-4 (pick 1 circuit)
Sunday	Long Run 8-13 miles + 4-6 strides post-run (starting every minute) Ancillary: Hip/Glute Circuit #1

Moosletter — Week of October 2nd

October 2, 2022October 2, 2022

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.

sign up for meets

Signup for the Drews Invite and Regionals are now open!

Drews/Neubauer Invite (Saturday, October 15): Hosted by UW-La Crosse in West Salem, WI (~2 hour 15 min drive). Races start at 11:20 AM, will be a single-day meet. Signup deadline is Saturday, October 8 at 11:59 PM!

NIRCA Regionals (Saturday, October 22): Hosted by NIRCA in Geneva, IL (near Naperville, ~2 hour drive). Races start at 9:00 AM, so we will leave Madison on Friday afternoon/evening and stay the night in a hotel near the course. There is a home football game against Purdue at 2:30 PM this day. We should get back to Madison between 1-2 pm, so you could still make it to the game if you wish. Unless you plan on going to NIRCA Nationals in Virginia, this will be the last opportunity to race this season. And if you do plan on racing at NIRCA Nationals, then you need to run at Regionals to qualify (no qualifying times, just need to do the race). Signup deadline for regionals is Saturday, October 8 at 11:59 PM!

If you are seriously considering traveling to Virginia for Nationals (November 12), please reach out to Matt Stilling or Alex Beckerman so that they can fill you in on details! Know that transportation will be largely up to you and fairly expensive. The Madison Marathon/Half Marathon is the next day (November 13), so that’s a fun alternative that a lot of people will be doing if you don’t want to drive 30 hours that weekend.

Please reach out to Matt Stilling (@mstilling@wisc.edu) with any questions about meets!

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:

1 leg in each 2x
2 legs in each 2x
Lateral (each way once)
Backwards, 2 legs in each 2x
Over/unders (each way once)

2 accels

Workout:

2 sets x 4 x 50m

Rest between reps: walk back

Rest between sets: 4 minutes

Cooldown, stretch and core

Thursday

McClimon 6pm

Warm up and 2 accels

6 x 150m @ 80-85%

Rest: 3 minutes

Cooldown, stretch and core

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	Optional Accels + 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	Alternating 800’s + 200’s Workout 2 mi warmup, sprint drills, and a few strides Continuous alternating 800’s (800m @ cross country effort, 800m steady - steady pace should be ~60 seconds slower than CC effort) 3-5 minutes jog/walk rest 4x200m @ mile effort (200m easy jog rest) 2 mi cooldown Group 1 & 2: 4 miles of alternating work, 4x200m Group 3: 3.5 miles of alternating work, 4x200m Ancillary: General Strength #1-4 (pick 2 circuits)
Wednesday	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3
Thursday	If racing on Saturday: Track Workout - 2x200m, 2x800m, 2x200m Vdot Pace Chart Use Vdot chart to determine paces All groups together* 2 mile warmup + drills/strides, 2x200m @ mile (200m jog RC), 2x800m @ CV (200m jog RC), 2x200m @ mile (200m jog RC), 1-2 mi cooldown
Friday	Pre-Race 2-6 miles with 4-6 strides and drills
Saturday	Gene Davis Invite! OR if not racing: medium long run 6-10 miles + 4-6 strides post-run (starting every minute) Ancillary: Hip/Glute Circuit #2
Sunday	Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1

Moosletter Week of September 25th

September 25, 2022

New members

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)

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

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 Vdot Pace Chart 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. 2-3 mi warmup, drills, and a few strides 3-minute intervals @ Threshold effort (1 minute rest/ez jog), 40-sec hill intervals @ mile-3k effort (80-90 sec jog down recovery) 2 mi cooldown 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 300m @ 3k-5k race effort/speed (100m ez jog between intervals, 3 minutes walk/jog recovery in between sets) 100m strides @ mile race speed (jog 40-60 second recoveries). 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

Moosletter Week of September 18th

September 18, 2022September 18, 2022

New members

It's never too late to join WTC! If you missed the first couple 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.

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

3 sets x 4 x 50m

Rest between reps: walk back

Rest between sets: 4 minutes

Cooldown, stretch and core

Thursday

McClimon 6pm

Short sprints:

Warm up and 2 accels

6-8 x 200m @ 75%

Rest: 4 minutes

Cooldown, stretch and core

OR long sprints:

Warm up and 2 accels

3-4 x 400m @ 75%

Rest: 6 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	Threshold Work + 20-second pickups @ 1500m to 800m speed Vdot Pace Chart 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. 2 mile warmup + drills/strides, continuous threshold run (CTR) or threshold intervals + 20-second pickups @ 1500m to 800m speed (jog 20-second recoveries), 2 mile cooldown Group 1: 3mi CTR, 8x20-sec pickups Group 2: 2mi @ threshold (2 minute jog rest) - 1mi @ threshold, 8x20-sec pickups Group 3: 3x1mi @ threshold (2 minute jog rest), 6x20-sec pickups
Wednesday	Recovery Day 3-7 miles easy or Light Cross Training
Thursday	If racing at Roy Griak: Pre-Meet 3-6 miles easy + 4 strides or Light Cross Training If not racing: Track Workout - 800-1k Intervals @ VO2 Vdot Pace Chart *Use the blue interval 800 & 1k columns to find your pace 2 mi warmup + drills/strides, interval workout, 2 mi cooldown Group 1 & 2: 5x1k (2 min ez jog/walk rest) Group 3: 4-5x800m (2 min ez jog/walk rest)
Friday	Roy Griak! If not racing: Recovery Day 3-7 miles easy or Light Cross Training
Saturday	Long Run + strides 8-13 miles + 4-6 post-run strides (starting 60-90 sec) if you raced Griak, treat today as a “Medium Long Run” - running about 75-80% of what you’ve been running for your weekly long run Ancillary: Hip/Glute Circuit #2
Sunday	Flex day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1

Moosletter Week of September 11th

September 11, 2022September 11, 2022

Summer track series recap

This summer, the Wisconsin Track Club put on our 29^th annual Summer Track Series! Thanks to long-time meet director Jim Reardon, we were able to organize five full scale track and field meets for the Madison community on Thursday nights throughout the summer for over 200 athletes of all ages and abilities. This year, we were fortunate enough to use the venues at Sun Prairie East High School, Middleton High School, and Vel Phillips Memorial High School. Summer Track Series is our biggest fundraiser and an amazing way to give back to the Madison community, so we thank each and every one of you for coming out to volunteer!
Additionally, this summer, we were able to put together a vision several years in the making: the Dane County Track and Field Championships! This meet served as a culmination to the Summer Track Series as well as a championship meet for residents of Dane County! This was an all-day event with music, food trucks, vendors, a t-shirt sale, and, of course, tons of fun! Thank you to our partners Movin Shoes and Badger Track Club for your support!
Thank you again to everyone who volunteered at the Summer Track Series this summer! Until next year!

New members

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	Tinman-Style Workout Vdot Pace Chart Use the Vdot pace chart in the link above to determine your CV pace. While the time trial was performed on the bike trail, use the “5k trk” column to find your finishing time. After finding your time, you can scroll over to see corresponding workout paces. CV pace is on the far right side of the chart. 2 mi warmup + drills/strides, 3-minute intervals @ Critical Velocity (CV) effort (1 minute rest/ez jog), 40-sec hill intervals @ mile-3k effort (80-90 sec jog down recovery), 15-sec fartlek strides @ mile effort (30 sec ez jog recovery), 2 mi cooldown Group 1: 5x3min, 5x40sec hill, 5x15 sec strides Group 2: 4x3min, 4x40 sec hill, 4x15sec strides Group 3: 3x3min, 3x40 sec hill, 3x15 sec strides
Wednesday	Recovery Day 3-7 miles easy or Light Cross Training
Thursday	If not racing on Saturday: Track Workout - Interval intensity Vdot Pace Chart 2 mi warmup + drills/strides, Interval effort work (3 minute ez jog/walk rest), 2 mi cooldown Workout focused on improving aerobic power - forcing the body to perform near VO2max. 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”) Group 1&2: 4x1200m Group 3: 4x1000m If racing on Saturday: Track Workout - 2x200m, 800m, 2x200m Vdot Pace Chart Use Vdot chart to determine paces All groups together* 2 mile warmup + drills/strides, 2x200m @ mile (200m jog RC), 1x800m @ 5k (400m jog RC), 2x200m @ mile (200m jog RC), 1-2 mi cooldown
Friday	Recovery Day 3-7 miles easy + 4 strides or Light Cross Training
Saturday	Border Battle Meet OR Long Run + strides 7-13 miles + 4-6 post-run strides (starting every minute)
Sunday	Flex day a few miles of easy running, light cross training, or off

May Moosletter 2022

May 1, 2022May 1, 20221 Comment

upcoming meets

Eagle Open (Friday, May 13th): WTC's last official meet of the season is at UW-La Crosse beginning at 2:00 pm! Cars will leave Madison around 11:00 am. Sign-up closes May 6th at 11:59 pm.

Wisco Mile (Saturday, June 11th): The Wisco Mile is an annual race held at Wisconsin Lutheran HS in Milwaukee. It's a big community outdoor track meet where everyone runs a mile or 5k. The winner of each race gets a pineapple. 🙂 Sign-up and race info found at this link. This is a great opportunity to get one last track race in!

Summer track series

It is that time of year again to start gauging volunteer interest for the Wisconsin Track Club’s most important volunteering and fundraising event of the year—the Summer Track Series! STS is a series of five community track and field meets that occur on various Thursday nights throughout June and July. These meets are put on at various locations throughout the entire Madison community and are open to all ages and abilities.
Not only is STS a wonderful community event, but it serves as the main fundraiser for the Wisconsin Track Club. The funds raised from the series go towards lowering the costs of meets for our members and the travel costs associated with them.

This year is the 29th annual Summer Track Series, and thankfully, we are back to full-scale track and field meets! In order to make it a success, we need your help volunteering! Volunteer positions include managing specific events, working at the registration table or timing athletes out on the track. The more volunteers, the better! If you are in Madison this summer, please consider joining the Summer Track Series committee! The committee will consist of those closely involved with planning for the series (venues, dates, events, coordinating with clubs) and hopefully will serve as an infrastructure of volunteers who can commit to helping at meets. If you are interested, please email Lauren Fitzsimmons (lefitzsimmon@wisc.edu).

Paid Running research opportunity

The UW Badger Athletic Performance Lab is conducting a research project to test the reliability of a new way to use Magnetic Resonance Imaging (MRI) to measure skeletal muscle properties!

If you choose to participate, you will attend one study. You will visit the MRI facility at the Wisconsin Institute for Medical Research building or UW Hospital for a single, 60 minute data collection. You will be compensated $75 for your time.

You may be eligible if you are 18-40 years of age, are regularly active, and are comfortable undergoing MRI scans.

If you are interested in participating, email Christa Wille, PT, DPT at wille@ortho.wisc.edu for more information.

WORKOUTS

SPRINTS:

6pm Mon meet at McClimon outdoor track

5:30pm Wed meet at Engineering Hall for kickball

6pm Tues/Thurs meet in the Shell

SPRINTS	Workout
Monday	Warm up and accels Workout: 4 x 4 x 60m @ 95% Rest Between sets: 5 minutes Rest between reps: walk back Cooldown core and stretch
Tuesday	Warm up Mini hurdle drills 2x Over the knee rotary Single leg hop 2x (switch leg) Two leg hop Fast leg 2x (switch leg) Workout: 3 strides Block starts, hurdle work, jumps or an active recovery workout Stretch and core
Wednesday	Kickball against Tri Club! Meet at Engineering Hall at 5:30pm. Optional workout on your own: Warm up and accels Workout Option 1: 4 - 5 x 400 @ 70- 75% Rest: 4 minutes Workout Option 2: 8 x 150 @ 70 - 75% Rest: 2 minutes Cooldown, stretch and core
Thursday	We hoopin and enjoying the day

WORKOUTS

DISTANCE:

5:30pm Mon-Thurs meet outside of Engineering Hall

DISTANCE	Workout
Monday	Mid-distance workout Base Run + 150m Flys 3-6 miles easy with 3-4 x 150m Flys. Use the first 50m to build into it and then work down to 800m/400m effort (250m walking recovery). No cooldown. Long distance workout Base Run + 200m Zooms 4-7 miles easy with 3-4 x 200m Zooms (200m slow jog recovery). Each 50m faster than the previous one (ie. 10k-5k-3k-mile). No cooldown Ancillary: Medball Circuit #1, Core #1
Tuesday	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none
Wednesday	Kickball against Tri Club! Meet at Engineering Hall at 5:30pm. Option to do the workout on your own: Last Big Workout (10 days out) before the La Crosse Last Chance Meet Middle Distance 2-3 mile easy warmup + drills and a few strides 400 almost all out: ~95% effort (8’ recovery) 2x800m @ 5k effort (2’ recovery) 3’ recovery after the 800’s 3x200m @ 800m effort (2’ recovery) 1-2 mile cooldown Long Distance 2-3 mile easy warmup + drills and a few strides 4x800m @ 5k pace (400m steady recovery) 5’ recovery (walk or light jog) 800m cutdown: Each 200m progressively faster, finishing close to mile effort 1-2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday	Recovery Day 3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday	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	Long Run 8-12 miles easy 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

April Moosletter 2022

March 27, 2022March 27, 2022

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.

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.

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	Warm up and accels Workouts option 1: 150m, 200m, 300, 200m, 150m Pace ~ @ 85 - 90% Workout option 2: 150m, 300m, 400, 300m, 150m, Rest after Rest Rest after 150m/200m - 3 minutes Rest after 300m+ - 5 minutes Cooldown, stretch and core
Tuesday	BRING SPIKES Warm up Hurdle mobility - 1 leg in each 2x 2 legs in each 2x Lateral (each way once) Backwards, 2 legs in each twice Lateral over/unders (each way once) Workout: 3 strides Block starts, hurdle work, jumps or an active recovery workout Stretch and core
Wednesday	Warm up Mini hurdle drills Over the knee rotatry Single leg hop 2x (switch leg) Two leg hop Two leg hop and hold Fast leg 2x (switch leg) Workout 4 x 150 @ 75 - 80% Rest: 2 minutes
Thursday	BRING SPIKES Warm up Hurdle mobility - 1 leg in each 2x 2 legs in each 2x Lateral (each way once) Backwards, 2 legs in each twice Lateral over/unders (each way once) Workout: 3 strides Block starts, hurdle work, jumps or an active recovery workout Stretch and core

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

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)

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*

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

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*

Screamin' Acres

Arb Volunteering

Cow cast

Dinner at dining halls

madison marathon

Volunteer Opportunities

WINDBREAKERS ARE HERE

Freshman spotlight: cullen Boyle

Freshman spotlight: Aamuktha Kottapalli

NIRCA Regionals

Screamin' Acres

Volunteer Opportunities

Cow cast

madison marathon

WINDBREAKERS ARE HERE

Drews Invite

Nirca Regionals

Volunteer Opportunities

WINDBREAKERS ARE HERE

GENE davis invite

Ultimate frisbee

Upcoming meets

Volunteer with Race

New members

We switched to slack!

Schuster's farm

YOGA

sign up for meets

Volunteer with Race

Freshman Spotlight: tarun Vedula

Freshman Spotlight: Naomi Olsen

New members

We switched to slack!

Roy Griak

schuster's farm social

Volunteer with Race

Apparel

New members

We switched to slack!

Border battle

Volunteer with Race

Apparel

Welcome back!

Summer track series recap

We switched to slack!

New members

Badger Open

Intrasquad 5k

Student Org fair

Kickoff meeting

Sign up for meets!

Volunteering Opportunities

in this issue:

April Recap

Zumba

Kickball

Bags tournament

Shoe Drive

upcoming meets

Summer Track Series

Paid running research opportunity

Volunteering Opportunities

Freshman spotlights

Workouts this week

April recap

ZUMBA

kickball social

Bags tournament

shoe drive

upcoming meets

Summer track series

Paid Running research opportunity

Volunteering opportunities

Freshman Spotlight: Jaecan Fratzke

Freshman Spotlight: Claudia Salgado

in this issue:

March Recap

race to the pasture time trial

upcoming meets

Volunteering Opportunities