Moosletter Week of September 25th

September 25, 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.

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*

March Moosletter 2022

February 27, 2022February 28, 2022

upcoming meets

Pointer Final Qualifier: Our last meet of the indoor season, the Pointer Final Qualifier, is on Saturday, March 5th. Good luck to those competing! Meet information can be found here. Members are not required to test for COVID before the meet, and each driver will decide if masks are required in their car. Individual members are welcome to get tested and wear masks, if they prefer.

Nationals: Nationals for outdoor track is the weekend of April 2nd in Olivet, MI. Stay tuned for signup details!

PRACTICE SCHEDULE AND LOCATIONS

Distance: For the next few weeks, distance runners will meet outside of Engineering Hall three times Mon-Thurs at 5:30pm! Once a week, distance will meet and practice in the Shell for a speed workout. Masks are required at all times in the Shell. Please check the "workouts" section of this site to find out which day to meet in the Shell each week. The week of February 27th, distance will meet in the Shell on Wednesday, March 2nd. Long runs are 9am at E Hall on Saturday for fast cows and Sunday for faster cows.

Sprints: For the next couple months, sprints/field will meet Monday-Thursday at 6:30pm in the Shell.

For more details about this week's workouts, see the "workouts" section at the bottom of the page!

New members

It's never too late to join the Wisconsin Track Club!

If you missed the kickoff meeting, check out the slides. There are QR codes in the slides that link to GroupMe chats and more WTC opportunities you don't want to miss!
Become a member of the Wisconsin Track Club 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 for the season by sending $30 to @WiscoTC on Venmo! Members must pay dues in order to race with the club.
Join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS	Workout
Monday	Warm up and accels Workout 4 - 5 x 200 @ 95-100% Rest: 8-10 minutes Cooldown
Tuesday	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, and/or jumps If you are competing in a running event this weekend, please do at least 5 block starts Stretch and core
Wednesday	Warm up and accels Workout: Ins n outs 30m accel, 10m in, 10m out, 10m in Rest 5 minutes Cooldown, stretch and core
Thursday	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, and/or jumps If you are competing in a running event this weekend, please do at least 5 block starts Stretch and core

WORKOUTS

DISTANCE:

5:30pm Wed meet in the Shell

5:30pm Mon, Tues, Thurs and 9am Sat/Sun meet outside of Engineering Hall

DISTANCE

Workout

Monday

E Hall

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

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

2-3 mile cooldown.

Ancillary: Medball Circuit #1, Core #1

Tuesday

E Hall

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

Wednesday

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. All groups together.

2 mile easy warmup + a few strides

4x(400m @ 5k effort, 800m steady effort) of continuous effort. Should be

4800m of total work (~3miles)

2 mile easy cooldown

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

Thursday

E hall

Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

Forward walk
Backward walk
Toes in walk
Toes out walk
Outside of foot walk
Inside of foot walk
Toe walk
Heel walk

Barefoot #3

Straight leg, spell alphabet – L/R
Toe grab scoot – pull forward with toes and move forward x 20
Squatting calf raises – in 90° squat position, then raise heels x 10
Side foot calf raises - L/R, on lateral side of foot x 10 each foot
Everted toe squat – toes pointed out, on toes, squat x 10
Toe lunge walk – lunge while staying on toes x 10 meters

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

Meet or 9am E Hall

UWSP Last Chance Meet

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

9am E hall

Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

February Moosletter 2022

January 30, 2022January 30, 2022

first meet of the season

Great job to everyone who raced or volunteered at our first meet of the season, the Time Trial of the Cows! Some of our members such as Zach Spears, Aidan Rigby, and Dylan Fahrney competed in every event! Way to kick off the track season.

Links to pictures: https://photos.google.com/share/AF1QipMm8odAsINnPcsWQrUozW6rtkbLEa8SMoh1N_nNLqyCVcZxwyQNkCANQZnkrb7cJQ?key=eVlmWWhYdkZPRU4yMlBjR1FfZFVpXzMwU0d4OGtB

https://photos.app.goo.gl/E9Dz4yoYUT321EUW8

Link to results:

https://drive.google.com/drive/folders/1ienEcw6Uf1CCSGl6u56I6GLBoaGL8JuK?usp=sharing

upcoming events

Student Org Fair: Come visit us at the Student Org Fair on Tuesday, February 1st between 5-8pm at table 190 at the Kohl Center! Meet some of WTC's board members, ask questions about the club, and get your name on the email list!

Kickoff Meeting: The WTC kickoff meeting is this Thursday, February 3rd at 6:30pm in Ingraham Hall room 19! Join us to meet Milkerz, eat pizza, and get a rundown on what WTC is all about.

Ice Skating: Our first social is upon us! On Thursday, February 3rd from 8:45-10:15pm, we will go ice skating at the Shell. Skate rentals will be available!

Big Dawg Invite: Our next meet, the Big Dawg Invite, is this Saturday, February 5th! If you signed up, please pay the $15 meet fee to @WiscoTC on Venmo.

Sign up for Dick Hendricks: Signup in now open for the Dick Hendricks Invite, which is on Saturday, February 12th! Signup closes at 11:59pm on Saturday, February 5th.

new members

If you are a prospective member of 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 for the season by sending $30 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!

Become a member of the Wisconsin Track Club on IMLeagues with the link below:

https://www.imleagues.com/spa/portal/home

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS	Workout
Monday	Warm up + hamstring extensions and pulses and 3 accels. Workout: 4 - 5 x 200m Pace: ~95% Rest 6 minutes Cooldown, stretch and core
Tuesday	Warm up Workout: Block starts, hurdles, and/or jumps Stretch and core
Wednesday	Warm up and 3 accels Workout: 6 - 8 x 150 1st 50m is a build up Pace: 85% Rest: 3 minutes Cooldown, stretch, and core
Thursday	Warm up Workout: Block starts, hurdles, and/or jumps If you are competing in a running event this weekend, please do at least 3 block starts Stretch and core

WORKOUTS

DISTANCE:

5:30pm Mon meet at the Shell.

5:30pm Tues-Thurs and 9am Sat/Sun meet outside of Engineering Hall.

DISTANCE

Workout

Monday

MEET AT THE SHELL

Mid-distance Group

2 mile easy warmup + a few strides
2x(4x400m w/ 60-90 sec rest), 3-4 minutes rest between sets, run at around 3k-5k effort
2 mile cooldown

Long-distance Group

2 mile easy warmup + a few strides
3x(4x400m w/ 1-minute rest), 3-4 minutes rest between sets, this should be run around 5K effort
2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

Tuesday

E Hall

*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 an easy pace for 4-8 miles

Ancillary: none or optional core

Wednesday

E Hall

If competing in Saturday’s meet: Easy distance run + light speed fartlek

Easy distance run for 4-6 miles prior to speed work. After running set distance, perform drills and then run the fartlek

2x60sec 5k effort, 2x45 sec @ 3k effort, 2x30 sec @ mile effort
Work into this - start out slower and naturally let your body pick up the pace and power of your stride)

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

If not competing in Saturday’s meet

Mid-distance & Long distance together today

Alternation Workout (0.5mi @ 10K-Cross Country effort, 0.5mi steady)

*choose your Group based on your desired training intensity and what sort of winter base you’ve built over the past couple of months*

2 mile easy warmup + a few strides
Continuous alternation workout with 0.5mi @ 10K-CC effort and 0.5mi at a steady effort (steady = a little faster than your standard running pace, but still comfortable)
- Group 1: 4 miles continuous
- Group 2: 3-4 miles continuous
- Group 3: 2-3 miles continuous
2 mile cooldown

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

Thursday

E hall

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

Friday

No official practice

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

Big Dawg Invite @ UW-Stevens Point - Good luck!!

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

Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

Weekly Bulletin- Week of December 12th

December 13, 20212 Comments

The cows have spoken

Congratulations to our new board!

President: Lauren Fitzsimmons
VP Men’s Distance: Zach Spears
VP Women’s Distance: Ava Wojnowski
VP Men’s Sprints & Field: Michael Foley
VP Women’s Sprints & Field: Harper Dilley
Secretary: Niki Iatrides
Treasurer: Grant Dilla
Travel Coordinator: Alex Beckerman
Meet Coordinator: Matt Stilling
Webmaster: Dylan Fahrney
Volunteer Coordinator: Brock Thompson
Apparel: Sammie Corning
Photographer: Ryan Mares

A word from our new president, Lauren Fitzsimmons: Hello everyone- My name is Lauren Fitzsimmons and I’m so excited to serve as the 2022 WTC club president! I am a sophomore here at UW majoring in biomedical engineering. I’ve been running for as long as I can remember and I can’t wait to share this passion to continue the clubs greatness with you all! Cows achieve!

Thank you to all of the cows who came out to vote 🙂

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 or 5:30 pm

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

DISTANCE

Start Active Rest (10-14 days off or unstructured training)

December Moosletter 2021

December 5, 2021December 5, 2021

Socials coming up

Holiday lights run

Holiday Lights Run will be taking place on THURSDAY 12/9!

Ooo and Ahh at the beautiful light display over at Olin Park! We will meet at E Hall at 5:30pm before running over to the park to enjoy holiday fun!

Volunteering opportunities

We are kicking butt in the first annual WTC vs Triathlon Club holiday food drive! Thanks to those who have already dropped off non-perishable food items at the Cow House (36 S Mills St), including a huge delivery from the Sprint and Field crew the other night. Keep it up! We will be collecting food until 12/17. All food collected will go to the Second Harvest Food Bank of Southern Wisconsin which does a phenomenal job in serving those who are less fortunate. Whichever team collects the most food at the end of the competition gets to pie the losing club’s board and will take over their Instagram for a day, all in the spirit of giving back!

Weekly Bulletin- Week of November 28th

November 28, 2021November 28, 2021

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 or 5:30 pm

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

DISTANCE

Start Active Rest (10-14 days off or unstructured training)

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

Freshman spotlights

Workouts this week

March recap

Race to the pasture Time trial

upcoming meets

Volunteering opportunities

Freshman Spotlight: Dylan hartnek

Freshman Spotlight: Kaylee Rajek

in this issue:

February Recap

update on the season

upcoming meets

dinner at dining halls

logistics

Workouts this week

february recap

update on the season

upcoming meets

dinner at dining halls

PRACTICE SCHEDULE AND LOCATIONS

New members

membership dues

in this issue:

update on this season

january Recap

upcoming events

new member reminders

Workouts this week

update on this season

January recap

first week of practice