Category: Weekly Updates

Weekly Bulletin- Week of May 15th

Summer is here!

Happy summer, Cows! Congrats on all that you have accomplished physically in your training and academically this school year. We encourage you to rest for a couple weeks before jumping into summer training! If you are in Madison this summer, use this link to join the 2022 WTC Summer GroupMe.

Eagle open

Great job to everyone who competed at the Eagle Open on Friday! Way to finish the track season strong.

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).

Wisco mile

The Wisco Mile is Saturday, June 11th! It 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 here. Contact Matt Stilling (mstilling@wisc.edu) with any questions.

Volunteering opportunities

RACE: Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up! RACE goes through June 11th.

Summer Track Series: See the "Summer Track Series" section above to learn about volunteering for STS in Madison this summer.

WORKOUTS

SPRINTS: Rest this week!

DISTANCE:

If you are in Madison this summer, use this link to join the 2022 WTC Summer GroupMe!

If your track season is over, start active rest. Active Rest = 10-14 days of rest or unstructured, light exercise (hiking, light cross training, a few very light runs, etc.)

For those that wish to continue training (other outdoor track meets, road races, Wisco Mile, etc.), feel free to reach out to Coach Matt to develop further training ((920) 676-3524, coachmatt.elevatedperformance@gmail.com).

Thanks for checking out the weekly bulletin. Look how far you've come!

Weekly Bulletin- Week of May 8th

Finals season

Finals season is upon us! Good luck to all of our members on their exams and projects this week. Consider coming to practice as a study break. 🙂

Kickball

WTC beat Tri Club in kickball on Wednesday! Way to go Cows. Thank you to everyone who donated shoes for the shoe drive at kickball.

Bags Tournament

Thanks to everyone who came out for the bags tournament on Saturday! We hope the Moo Mentor/Mentees had some good bonding time. Congrats to Jake and Jaecan for winning the tournament!

Yoga

Some of our lady cows went to Dragonfly Hot Yoga on Sunday! Thank you to our VP of Women's Distance, Ava Wojnowski, for planning the event.

upcoming meets

  • Eagle Open (Friday, May 13th): Good luck to everyone competing at the Eagle Open on Friday! Cars will leave Madison around 11:00 am. Keep an eye out in email and GroupMe for car lists. Sign-up for this event has closed.
  • 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 here.
Please contact Matt Stilling (mstilling@wisc.edu) with any questions.

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).

Volunteering opportunities

RACE: Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

Summer Track Series: See the "Summer Track Series" section above to learn about volunteering for STS in Madison this summer.

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/Wed meet at McClimon outdoor track

6pm Tues/Thurs meet in the Shell

SPRINTS Workout
Monday

McClimon
  1. Warm up and accels
  2. Workout Option 1: 6 - 8 x 200m @ 80 - 85%
    1. Rest: 3 minutes
  3. Workout Option 2: 200m, 400m, 600m, 400m, 200m
    1. Pace: ~ 85%
    2. Rest: 4 minutes
  4. Cooldown and core
Tuesday

Shell
  1. Warm up
  2. Mini hurdle drills 2x
    1. Over the knee rotary
    2. Single leg hop 2x (switch leg)
    3. Two leg hop
    4. Fast leg 2x (switch leg) 
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core
Wednesday

McClimon
  1. Warm up and accels
  2. Workout: 4 x 2 x 150m  @ 85%
    1. Rest between reps: 90 seconds
    2. Rest between sets: 4 minutes
  3. Cooldown and core
Thursday

Shell
  1. Warm up
  2. Hurdle mobility -    
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core
WORKOUTS

DISTANCE:

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

DISTANCE Workout
Monday

 

 Mid-distance workout

2x200m @ mile effort (200m jog recovery)

1mi @ threshold/10k effort (2’ recovery)

2x200 @ 800m effort (200m walk recovery)

 

Long distance workout

1km @ 5k effort (400m jog recovery)

2x400, 2x200 @ 5k down to 1mile effort (200m jog recovery)

Ancillary: Medball Circuit #1, Core #1

 
Tuesday Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday 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: Hip/Glute Circuit #1

 
Thursday If competing in Friday’s meet

Easy pre-meet 

3-5 miles with 2-4 light strides

 

If not competing in Friday’s meet

Flex Day

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

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

 
Friday

 

 Eagle Open @ UW-La Crosse

If not competing in today’s meet: flex Day

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

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

 
Saturday Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 
Sunday Long Run or Start Active Rest

If this is your last long run effort before taking a break, feel free to get after it a bit today. No assigned paces or distances.

Thanks for checking out the weekly bulletin. Finish the semester strong Cows! Finals season is just like finishing a race... kick it in to the finish! You've got this.

Weekly Bulletin- Week of April 24th

Formal

We had a great time celebrating the 2022 track season at Spring Formal on Friday! What good-looking herd. 🙂

Pictures here

Concessions

Thank you to our members who did concessions to raise money for WTC on Saturday! We appreciate you.

ZUMBA

On Monday, April 25th, our female cows will go to a Zumba class at the Nick in the Balance Studio from 5:30-6:30pm! There will also be Zumba classes for the lady cows 5:30-6:30pm on May 2nd, and 12-1pm on May 7th.

Yoga

On Thursday, April 28th, our secretary, Niki Iatrides, will lead a yoga class at 6:30pm in Social Science room 4308! There will be an option to end the run at Social Science, but if you do not go to practice on Thursday, feel free to join us! All members are welcome. Please bring a yoga mat, if you have one.

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.

kickball social

On Saturday, April 30th at 5pm, WTC and the Wisconsin Triathlon Club will go head-to-head in kickball at Edward Klief Park! Come to play or to socialize on the sidelines. All members are welcome!

shoe drive

The WTC Diversity and Inclusion committee is putting on a shoe drive, where anybody can donate their old running shoes. Bring your old running shoes to kickball on Saturday, April 30th at 5pm at Edward Klief Park to donate! If you are unable to make it, keep an eye out in GroupMe, email, and the weekly bulletin for other opportunities to donate your old running shoes.

upcoming meets

The end of the semester is approaching, so we encourage you to take advantage of WTC's final racing opportunities!
  • Drake Alternative (Friday, April 29th): The meet is at UW-Whitewater beginning at noon. The current plan is to leave Madison around 10:30 am, but we may offer flexible leave times to allow more people to attend. Keep an eye out for updates in GroupMe, email, and the weekly bulletin. Sign-up has closed for this event.
  • Crazylegs Classic (Saturday, April 30th): The next morning, Crazylegs is returning to Madison! This is an 8k road race that goes through campus and ends at a block party near Camp Randall. See the race info and register here. If you are interested in volunteering at Crazylegs instead of racing, please see the "Volunteering Opportunities" section of this site.
  • Eagle Open (Friday, May 13th): WTC's last official meet of the season is at UW-La Crosse beginning at 2:00 pm! This is on the last day of finals, so hopefully our members will be done with exams by then. Cars will leave Madison around 11:00 am. We will hopefully have some warm weather on this day in mid-May! 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 is not open yet, but it will be available soon here (see more info here as well). This is a great opportunity to get one last track race in!
Please contact Matt Stilling (mstilling@wisc.edu) with any questions.

Volunteering opportunities

RACE: RACE has begun! If you are interested in participating, meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

CRAZYLEGS VOLUNTEERING OPPORTUNITIES: If you're not racing at Crazylegs on Saturday, April 30th, this is a perfect opportunity to get some volunteer hours! Sign up for the "Run - Water Station- HOBY/SSM Outpatient Surgery" aid station OR be a course marshal! Here's the link to the Crazylegs website and the volunteer spreadsheet (please fill out both).
  • AINSLEY'S ANGELS: Ainsley's Angels will be hosting a demonstration session at the YMCA of Dane County and they're looking for 5-10 volunteers to help with various tasks! Sign up here!
WORKOUTS

SPRINTS:

6pm Mon/Wed meet at McClimon outdoor track

6pm Tues/Thurs meet in the Shell

SPRINTS Workout
Monday

McClimon
  1. Warm up and accels
  2. Workout Option 1:
    1. 4 x 150m @ 95%
    2. Rest: 10 - 12 minutes
  3. Workout Option 2:
    1. 3 x 300m @ 95%
    2. Rest: 12 - 15 minutes
  4. Cooldown, core and stretch
Tuesday

Shell
  1. Warm up
  2. Mini hurdle drills 2x
    1. Over the knee rotary
    2. Single leg hop 2x (switch leg)
    3. Two leg hop
    4. Fast leg 2x (switch leg) 
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core

 
Wednesday

McClimon

  

  1. Warm up and accels:
  2. Workout
    1. 3 x 3 x 30m starts @ 95 - 100%
    2. Rest
      1. Reps: 3 minutes
      2. Sets: 6 minutes
  3. Cooldown, core, stretch

 
Thursday

Shell
    1. Warm up
    2. Hurdle mobility -    
      1. 1 leg in each 2x
      2. 2 legs in each 2x
      3. Lateral (each way once)
      4. Backwards, 2 legs in each twice
      5. Lateral over/unders (each way once)
    3. Workout:
      1. 3 strides
      2. Block starts, hurdle work, jumps or an active recovery workout
    4. Stretch and core
WORKOUTS

DISTANCE:

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

DISTANCE Workout
Monday

 

 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

4-6 x 1K @ 8k effort (goal Crazylegs pace), 4 x 30 sec hills (Observatory or similar graded hill) with slow jog down recovery

High Volume Athletes run 6 1k intervals, lower volume athletes run 4-5 1k intervals. 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 Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday 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’-4’-3’-2’-1’ Fartlek w/ 1’ jog rest in between

Effort should be ~10k-5k. 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 Competing in Friday’s meet

Easy pre-meet 

3-5 miles with 2-4 light strides

 

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*

 
Friday

 

 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 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 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*

 

Thanks for checking out the weekly bulletin! Check in on your friends this week.

Weekly Bulletin- Week of April 17th

Pioneer open

Great job to everyone who competed at the Pioneer Open last Sunday!

Pictures here

Results here

Frun

Thanks to everyone who came out for the frun (food run) on Thursday, despite the wind! The Cows enjoyed some donuts from Greenbush Bakery and, as always, had some frun.

spring formal

Spring Formal is Friday, April 22nd at Maple Bluff Country Club! Meet at the Cow House at 5:45pm. If you are bringing additional clothes for our post-formal festivities, feel free to store your bag at the house during the event. From the Cow House, we will take a bus to Maple Bluff Country Club (bring some cash if you want to tip the driver), snap some photos, enjoy a lovely dinner and awards ceremony, and head back to the Cow House for post-event festivities.

Awards Ceremony: This has truly been a historic track and field season for WTC, and we must take some time to recognize the cows that made it so special! Please take a few minutes to fill out our Awards Survey. In addition to your standard awards, there is also an option to write in your own award and nominate someone, so get creative! Nominations are due by 7pm Wednesday, April 20th!
 
Season Recap Slideshow: This is your chance to send us your favorite photos and videos from the season to be featured in a season recap video! Huge thanks to our photographer, Ryan Mares, for putting this together. Please upload the photos to the following Google Folder as soon as possible.
  • Attire: The spring formal is a formal attire event, so put on your favorite suit and tie, dress, or whatever formal attire that gets you ready to move and groove on the dance floor!
  • Cost: The sign-up sheet has closed, therefore, we will be Venmo-requesting each attendee $50 per person, or $100 if you decided to bring a date. This money will go towards renting out MBCC, buses, dinner, and dessert.
If you have any questions, please ask a board member! We are looking forward to a fantastic night!

kickball social

On Saturday, April 30th at 5pm, WTC and the Wisconsin Triathlon Club will go head-to-head in kickball at Edward Klief Park! Come to play or to socialize on the sidelines. All members are welcome!

shoe drive

The WTC Diversity and Inclusion committee is putting on a shoe drive, where anybody can donate their old running shoes. Bring your old running shoes to kickball on Saturday, April 30th at 5pm at Edward Klief Park to donate! If you are unable to make it, keep an eye out in GroupMe, email, and the weekly bulletin for other opportunities to donate your old running shoes.

upcoming meets

The end of the semester is approaching, so we encourage you to take advantage of WTC's final racing opportunities!
  • Drake Alternative (Friday, April 29th): The meet is at UW-Whitewater beginning at noon. The current plan is to leave Madison around 10:30 am, but we may offer flexible leave times to allow more people to attend. Keep an eye out for updates in GroupMe, email, and the weekly bulletin. Whitewater is only 50 minutes away, so this is a great opportunity if you don't want to travel far! Note that Crazylegs is the next day, but this is the only opportunity to do track and field events this weekend. Sign-up for the Drake Alternative closes Saturday, April 23rd at 11:59 pm.
  • Crazylegs Classic (Saturday, April 30th): The next morning, Crazylegs is returning to Madison! This is an 8k road race that goes through campus and ends at a block party near Camp Randall. See the race info and register here.
  • Eagle Open (Friday, May 13th): WTC's last official meet of the season is at UW-La Crosse beginning at 2:00 pm! This is on the last day of finals, so hopefully our members will be done with exams by then. Cars will leave Madison around 11:00 am. We will hopefully have some warm weather on this day in mid-May! 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 is not open yet, but it will be available soon here (see more info here as well). This is a great opportunity to get one last track race in!
Please contact Matt Stilling (mstilling@wisc.edu) with any questions.

Volunteering opportunities

RACE: RACE has begun! If you are interested in participating, meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

CRAZYLEGS VOLUNTEERING OPPORTUNITIES: If you're not racing at Crazylegs on Saturday, April 30th, this is a perfect opportunity to get some volunteer hours! Sign up for the "Run - Water Station- HOBY/SSM Outpatient Surgery" aid station OR be a course marshal! Here's the link to the Crazylegs website and the volunteer spreadsheet (please fill out both).
  • AINSLEY'S ANGELS: Ainsley's Angels will be hosting a demonstration session at the YMCA of Dane County and they're looking for 5-10 volunteers to help with various tasks! Sign up here!
WORKOUTS

SPRINTS:

6pm Mon/Wed meet at McClimon outdoor track

6pm Tues/Thurs meet in the Shell

SPRINTS Workout
Monday

McClimon
  1. Warm up and accels
  2. Workout Option 1: 2 x 3 x 300m @ 85%
    1. Rest
      1. Between reps: 3 minutes
      2. Between sets: 7 minutes
  3. Workout Option 2: 3 x 3 x 150m
    1. Rest:
      1. Between reps: 3 minutes
      2. Between sets 5 minutes
  4. Cooldown, stretch and core

 
Tuesday

Shell
  1. Warm up
  2. Mini hurdle drills 2x
    1. Over the knee rotary
    2. Single leg hop 2x (switch leg)
    3. Two leg hop
    4. Fast leg 2x (switch leg) 
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core

 
Wednesday

McClimon
  1. Warm up and accels
  2. Workout Option 1: Broken 550m
    1. 4 x 400m, 150m
    2. Pace:
      1. 400m @ 75-80%
      2. 150m @ 85%
    3. Rest:
      1. Between reps - 3 minutes
      2. Between sets - 7 minutes
  3. Workout Option 2: 100m, 150m, 200m, 300m, 300m, 200m, 150m, 100m
    1. Pace: ~ 85%
    2. Rest:
      1. Under 300m - 3 minutes
      2. For 300m - 6 minutes
  4. Cooldown, stretch and core

 
Thursday

Shell
    1. Warm up
    2. Hurdle mobility -    
      1. 1 leg in each 2x
      2. 2 legs in each 2x
      3. Lateral (each way once)
      4. Backwards, 2 legs in each twice
      5. Lateral over/unders (each way once)
    3. Workout:
      1. 3 strides
      2. Block starts, hurdle work, jumps or an active recovery workout
    4. Stretch and core
WORKOUTS

DISTANCE:

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

DISTANCE Workout
Monday

 

 Mid-distance workout

Race Pace 

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

3x800m w/ 5min rest (first rep @ 3k-mile 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: Medball Circuit #1, Core #1

 
Tuesday Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday Note: Both groups have lighter workouts today to recover from Monday’s big effort

Mid-distance

Speed Endurance

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

2x(300m,200m,100m) w/ 3min jog/walk rest in between @ 800m pace

1-2 mile cooldown

 

Long-distance

Speed/Strength Endurance Blend

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

800m (3k effort), 400m (1mi effort), 500m (3k effort), 200m (800 effort) w/ 2min rest in between intervals

1-2 mile cooldown

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

 
Thursday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)

 
Friday

No official practice

 

 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

9am E Hall

 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

9am E Hall

 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 

Thanks for checking out the weekly bulletin. Follow us on Instagram @wtccows 🙂

Weekly Bulletin- Week of April 10th

Pasta dinner

Thanks to everyone who came out for the pasta party on Saturday! Hopefully you left full and fueled up for the Pioneer Open! 🙂 Pictures here.

spring formal

Spring Formal is Friday, April 22nd at Maple Bluff Country Club! We will take a bus from the Cow House at 5:45pm to Maple Bluff Country Club, snap some photos, enjoy a lovely dinner and awards ceremony, and head back to the Cow House for post-event festivities. Signup for formal closes Wednesday, April 13th at 11:59pm! We are looking forward to a fantastic night!

Frun

Meet at 5:30pm at Engineering Hall this Thursday, April 14th for a frun (food run)! We will end the run at Greenbush Bakery and enjoy some donuts, so bring money to practice! All members are welcome.

executive board update

As many of you already know, our current VP of Mens Sprints/Field, Michael Foley, has decided to take a step back this semester for personal reasons. Our board has met and discussed, and we have decided to appoint Tommy Dougherty as Acting VP to help with some necessary roles and responsibilities.
  • From Tommy: Hey cows! I’m Tommy Dougherty, and I am the Acting VP of Men's Sprints/Field. I’m a freshman from California studying computer science. My favorite part of Track Club has been developing friendships with people of similar interests. I have done 23 different events (and counting!), but my favorites are pole vault, steeplechase, relays, and triple jump. I’m excited to fill in as Acting VP and encourage people to try new things and always have fun. See you Cows on the track! Moo!

Please welcome Tommy, and if you have any questions, feel free to reach out to any board members

Meet the Diversity and inclusion committee

We would like to share some information about a Track Club subcommittee focusing on diversity and inclusion. We will focus on creating a diverse, inclusive, accessible and welcoming environment within our club and the greater running community.

Here are some words from our committee members:
  • "Hey everyone! I’m Erica, and I’m a freshman majoring in Biomedical Engineering. My favorite event is the 1500 and cross country 5k! I love running and being involved with the Track Club, so I’m super excited to be a member on the Diversity and Inclusion Subcommittee. Running is a wonderful sport and I am looking forward to the opportunity to make this sport more welcoming and inclusive for all members new and returning!" -Erica Loe
  • "Hi my name is Greta Herbeck and I’m a freshman on WTC! My favorite event to run is definitely the 1500m in track. 🙂 However, I also love longer events like Crazylegs in a few weeks! I was a captain in high school cross country and look forward to being on the Diversity & Inclusion committee this year. We’re going to be planning some really great events to give more runners the ability to join our sport!" -Greta Herbeck
  • "Hi! My name is Anna Nguyen, and I’m a freshman in WTC. I’m so excited to be a part of the Diversity and Inclusion Committee to help improve participation and accessibility for the club!" -Anna Nguyen
  • "I am Claudia:). I am a freshmen this year! My current favorite event is the 5k for track. I am so thrilled to be part of this committee as a way to help this welcoming community and integrate others with as much as resources as possible. Nice meeting you all🤍" -Claudia Salgado

The D&I committee is currently small but looking to grow—if you are interested in joining, reach out to any committee or board member! Stay tuned for more information about the first initiative, a shoe drive through Moovin’ Shoes!

upcoming meets

Signup is open for the remaining meets of the 2022 outdoor season: Drake Alternative (4/29), Crazylegs (4/30), and the Eagle Open (5/13)!

Volunteering opportunities

RACE: RACE has begun! If you are interested in participating, meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

CRAZYLEGS VOLUNTEERING OPPORTUNITIES: If you're not racing at Crazylegs on Saturday, April 30th, this is a perfect opportunity to get some volunteer hours! Sign up for the "Run - Water Station- HOBY/SSM Outpatient Surgery" aid station OR be a course marshal! Here's the link to the Crazylegs website and the volunteer spreadsheet (please fill out both).
  • AINSLEY'S ANGELS: Ainsley's Angels will be hosting a demonstration session at the YMCA of Dane County and they're looking for 5-10 volunteers to help with various tasks! Sign up here!
WORKOUTS

SPRINTS:

6pm Mon/Wed meet at McClimon outdoor track

6pm Tues/Thurs meet in the Shell

SPRINTS Workout
Monday

McClimon
  1. Warm up and accels:
  2. Workout
    1. 3 x 3 x 30m starts @ 95 - 100%
    2. Rest
      1. Reps: 3 minutes
      2. Sets: 6 minutes
  3. Cooldown, core, stretch

 
Tuesday

Shell
  1. Warm up
  2. Mini hurdle drills 2x
    1. Over the knee rotary
    2. Single leg hop 2x (switch leg)
    3. Two leg hop
    4. Fast leg 2x (switch leg) 
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core

 
Wednesday

McClimon
  1. Warm up and accels
  2. Workout Option 1:
    1. 4 x 150m @ 95%
    2. Rest: 10 - 12 minutes
  3. Workout Option 2:
    1. 3 x 300m @ 95%
    2. Rest: 12 - 15 minutes
  4. Cooldown, core and stretch

 
Thursday

Shell
  1. Warm up
  2. Hurdle mobility -    
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core
WORKOUTS

DISTANCE:

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

DISTANCE Workout
Monday

 

 Flex Day

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

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

 
Tuesday Easy Distance Run + Fartlek Strides

6-8 miles + 8x20sec farlek strides @ mile effort (40 sec easy jog rest) during the end of the run.

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

 
Wednesday Mid-distance 

Alternating Pace Work + 150m Buildups: 

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

1700, 1300m 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

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

1-2 mile cooldown

 

Long Distance

Alternating Pace Workout:

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

1700m, 1300m, 900m, 500m 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 #1, Core #1

 
Thursday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)

 
Friday

No official practice

 

 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

9am E Hall

 Long Run

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

Ancillary: Hip/Glute Circuit #2

 
Sunday

9am E Hall

 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*

Thanks for checking out the weekly bulletin. Why do you run?

Weekly Bulletin- Week of April 3rd

1 Comment

Nirca Nationals

Speed was indeed on the track this weekend at 2022 NIRCA Nationals! Great job to everyone who came out and competed! Shoutout to our members who medaled in their events: Jake Stugelmeyer (national champ!), Jaecan Fratzke, Max Hartke, Men’s 4x100 Team: Jake, Jaecan, Kenny, Ryan, Claire Biegalski (national champ!), Kayla Wartman, and Emily Cody.

Pictures

Results

spring formal

Spring Formal is Friday, April 22nd at Maple Bluff Country Club! We will take a bus from the Cow House at 5:45pm to Maple Bluff Country Club, snap some photos, enjoy a lovely dinner and awards ceremony, and head back to the Cow House for post-event festivities. Signup for formal closes Wednesday, April 13th at 11:59pm! Information about the entire event, including the full menu (vegan and vegetarian options available), can be found here. We are looking forward to a fantastic night!

upcoming meets

The Cows will be heading to Carroll University this Sunday, April 10th for the Pioneer Open! Signup is now open for all 2022 outdoor meets.

Pasta dinner

We will have a pre-meet pasta dinner at Grant Dilla's house on Saturday, April 9th at 7pm! You do NOT have to go to Saturday's meet to attend! Keep an eye out for an address in GroupMe.

executive board update

As many of you already know, our current VP of Mens Sprints/Field, Michael Foley, has decided to take a step back this semester for personal reasons. Our board has met and discussed, and we have decided to appoint Tommy Dougherty as Acting VP to help with some necessary roles and responsibilities.
  • From Tommy: Hey cows! I’m Tommy Dougherty, and I am the Acting VP of Men's Sprints/Field. I’m a freshman from California studying computer science. My favorite part of Track Club has been developing friendships with people of similar interests. I have done 23 different events (and counting!), but my favorites are pole vault, steeplechase, relays, and triple jump. I’m excited to fill in as Acting VP and encourage people to try new things and always have fun. See you Cows on the track! Moo!

Please welcome Tommy, and if you have any questions, feel free to reach out to any board members

Volunteering opportunities

RACE starts on Saturday, April 9th! Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

CRAZYLEGS VOLUNTEERING OPPORTUNITIES
If you're not racing at Crazylegs on Saturday, April 30th, this is a perfect opportunity to get some volunteer hours! Sign up for the "Run - Water Station- HOBY/SSM Outpatient Surgery" aid station OR be a course marshal! Here's the link to the Crazylegs website and the volunteer spreadsheet (please fill both).
AINSLEY'S ANGELS
Ainsley's Angels will be hosting a demonstration session at the YMCA of Dane County and they're looking for 5-10 volunteers to help with various tasks! Sign up here!
WORKOUTS

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

SPRINTS Workout
Monday For people who competed at Nationals, do some active recovery workout (biking, long run, yoga, etc.)

OR

    1. Warm up and accels
    2. Workout Options 1:
      1. 4 - 6 x 2 x 150m @ 85%
        1. Rest between reps: 90 seconds
        2. Rest between sets: 5 minutes
    3. Workout Options 2:
      1. 5 x (300m, 100m) @ 85%
        1. Rest between reps: 2 minutes
        2. Rest between reps: 5 minutes
    4. Cooldown, core, and stretch

 
Tuesday
    1. Warm up
    2. Mini hurdle drills 
      1. Over the knee rotary
      2. Single leg hop 2x (switch leg)
      3. Two leg hop
      4. Two leg hop and hold
      5. Fast leg 2x (switch leg) 
    3. Workout:
      1. 3 strides
      2. Block starts, hurdle work, jumps or an active recovery workout
    4. Stretch and core

 
Wednesday
  1. Warm up and accels
  2. Workout Option 1: Ins and Outs
    1. 6 sets @ ~ 95 - 100%, no spikes
    2. 30m accel zone | 20m in | 20m out | 20m
    3. Rest - 4 minutes
  3. Cooldown, core, and stretch

 
Thursday
  1. Hurdle mobility -    
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  2. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
WORKOUTS

DISTANCE:

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

DISTANCE Workout
Monday

E Hall

 

 Easy run
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday

E Hall

 Mid-distance

2x600m (5k), 300 (1mi), 2x500m (3k), 200m (800), 400 (1mi), 150m (400m) w/ 2-3 min rest between each rep

Long-distance

LT 20 min total + 2x400m w/ 3min rest, 2x200m w/ 3 min rest. Faster work at 3k-1mi pace

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

 

 Flex Day

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

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

 
Saturday

Pioneer Open

 Pioneer Open @ Carroll College!

OR

Moderate Long Run with hill sprints

8-10mi easy long run with 4x10sec hills sprints + 2x20sec hill sprints at the tail end (full walk down recovery).

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*

Thanks for checking out the weekly bulletin. What is your favorite thing about outdoor track?

Weekly Bulletin- Week of March 20th

race to the pasture time trial

Sign up for our first outdoor track meet! It's free! We are having a time trial at Edgewood High School on Saturday, March 26th at 10am. Running and field events will be offered. This is a great, low stakes opportunity to try a new event and get the legs moving before nationals! We will have a social at Ed Klief Park afterwards. Signup closes on Thursday, March 24th at 11:59pm. If you do not want to compete at the time trial, please consider signing up to volunteer!

Meet Information and Signup Link

apparel is here!

If you ordered apparel for the 2022 track season, please contact our apparel coordinator, Sammie Corning (@scorning@wisc.edu), to arrange a time to pick it up!

Nirca Nationals

NIRCA Nationals is the weekend of April 2nd! If you are signed up to compete in shot put, discus, triple jump, or steeplechase at nationals, you must have proof of prior performance. This means you need a link to an official online result (e.g., athletic.net) for the event you want to compete in (multiple links if you want to do more than one of these events).  This result can be from any time in the past (including high school). If you want to do steeplechase, you can use a result from any hurdle event. Please provide the link in the appropriate column of the sign-up spreadsheet.

Additionally, all participants must have the eligibility form signed for the Spring 2022 season, even if they have competed in NIRCA competitions in previous semesters. If you signed it at the kickoff meeting in February, you don't need to worry about this. If you did not, our meet coordinator, Matt Stilling, will be at Union South with the form on the afternoon of Tuesday, March 22nd. Check GroupMe on those dates to find exact times and locations. Please contact him (@mstilling@wisc.edu) if you have some extenuating circumstance.

If you have any questions, please reach out to Matt Stilling, Alex Beckerman, or Lauren Fitzsimmons.

Meet Information

WORKOUTS

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

SPRINTS Workout
Monday
  1. Warm up and accels
    1. Workout Option 1: 4 - 6 sets
      1. 45 sec jump squats 
      2. 300m @ 80%
      3. Rest: 5 minutes
    2. Workout Option 2: 6 - 8
      1. 45 sec jump squats
      2. 200m  @ 85%
      3. Rest: 3 minutes

 
Tuesday
  1. Warm up
  2. Hurdle mobility -    
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core

 
Wednesday
  1. Warm up and accels
    1. Workout Option 1: 300m, 400m, 300m
      1. Pace: ~ 95%
      2. Rest: 15 minutes
    2. Workout Option 2: 5 x 150m
      1. Pace: ~ 95%
      2. Rest: 10 minutes
  2. Cooldown, core and stretch

 
Thursday
  1. Warm up
  2. Hurdle mobility -    
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Wed meet in the Shell

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

DISTANCE Workout
Monday

E Hall

 

 Tempo pace, 10k pace, & Hill Sprints

Mid-distance & Distance Combined

   2-3 miles warmup, drills, & a few strides

-Group 1: 20min @ tempo, 3min rest, 5min @ 10k pace, 3 minutes rest, 5x15-sec hill sprints (walk down recovery)

-Groups 2&3: 15min @ tempo (10k effort), 3 minutes rest, 5 min @ 10k pace, 3 minutes rest, 5x15-sec hill springs (walk down recovery)

     2 mile cooldown

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

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday

Shell

 Mid-distance workout

Intervals @ mile effort

     2-3 miles warmup, drills, & a few strides

-Group 1: 3x(500m-300m) @ mile effort w/ 60-75 sec rest between the 500m & 300m, 4 min rest b/t sets

-Groups 2&3: 3x(500m-300m) @ mile effort w/ 75-90 sec rest between the 500m & 300m, 4-5 min rest b/t sets

     2 mile cooldown

Long-distance workout

     2-3 miles warmup, drills, & a few strides

-Group 1: 1600 (5k), 400 (mile), 1200 (5k), 300 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps

-Groups 2&3: 1600 (5k), 200 (mile), 1200 (5k), 200 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps

     2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Thursday

E Hall

 Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)

 
Friday

No official practice

 

 Flex Day

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

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

 
Saturday

Time Trial at Edgewood High School

 Race to the Pasture Time Trial 10am at Edgewood High School

OR

Mid-distance

Easy Long run 8-12 miles with four fast strides to finish

 

Long-distance

Easy long 8-13 miles with 6x30sec surges w/ 1:30 easy in the last two miles

Ancillary: Hip/Glute Circuit #2

 
Sunday

9am E Hall

 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

Thanks for checking out the weekly bulletin. What will your random act of kindness be this week?

Weekly Bulletin- Week of March 13th

race to the pasture time trial

Sign up for our first outdoor track meet! It's free! We are having a time trial at Edgewood High School on Saturday, March 26th at 10am. Running and field events will be offered. This is a great, low stakes opportunity to try a new event and get the legs moving before nationals! We will have a social at Ed Klief Park afterwards. Signup closes on Thursday, March 24th at 11:59pm. If you do not want to compete at the time trial, please consider signing up to volunteer!

Meet Information and Signup Link

Nirca Nationals

Signup for NIRCA Nationals closes on Sunday, March 20th at 11:59pm!

Attention Cows! Have you been hearing whispers about a small Midwestern town hosting a big track meet? Well, the rumors are true! After months of planning and searching through over 10 possible venues, NIRCA Natties is finally confirmed for 2022! On the weekend of April 2nd, the Cows will be traveling to Olivet, Michigan to compete in the largest track and field meet of the 2022 season! We will be competing against D1 club teams across the country, so there will be loads of competition for our distance, sprint, and field squads. NIRCA Nats will take place all day Saturday, April 2nd and a half day on Sunday, April 3rd. The Cows will be leaving early Friday afternoon and will stay in Michigan Friday and Saturday night. There are no cutoff times for Nationals—everyone is welcome to compete! However, if you want to compete in shot put, discus, triple jump, or steeplechase, you must have proof of prior performance. This means you need a link to an official online result (e.g., athletic.net) for the event you want to compete in (multiple links if you want to do more than one of these events).  This result can be from any time in the past (including high school). If you want to do steeplechase, you can use a result from any hurdle event. Please provide the link in the appropriate column of the sign-up spreadsheet.

Additionally, all participants must have the eligibility form signed for the Spring 2022 season, even if they have competed in NIRCA competitions in previous semesters. Signing the form verifies that you are a full-time student in good academic standing. If you signed it at the kickoff meeting in February, you don't need to worry about this. If you did not, our meet coordinator, Matt Stilling, will be at Union South with the form on the afternoons of March 20th and March 22nd. Check GroupMe on those dates to find exact times and locations. Please contact him (@mstilling@wisc.edu) if you have some extenuating circumstance.

NIRCA always puts on fantastic races, and the Cows always have a blast. We are looking forward to Spring Nats 2022 and hope to see you there! If you have any questions, please reach out to Matt Stilling, Alex Beckerman, or Lauren Fitzsimmons. Sign-up closes Sunday, March 20th at 11:59 PM.

Meet Information and Signup Link

basketball consessions

Sign up to volunteer at basketball concessions on Saturday, March 19th! Shifts run between 8am-11pm, with 8 people on each shift. This is a great chance to raise money for the club and decrease meet fees! These hours count toward the volunteer award system. The Cows with the most volunteer hours win something at the end of the semester!

happy spring break!

Great job to all of our members for working hard at practice and school! We hope you have a fun and restful break!

WORKOUTS

SPRINTS: No practice this week

WORKOUTS

DISTANCE: No practice this week

Note: Feel free to switch things around to fit within your spring break schedule. If you are traveling and cannot go the full distance on a training run or miss a workout, that’s okay! Don’t try to double up and squeeze in too much training all at once. Have a great spring break. 

DISTANCE Workout
Monday

 

 Mid-distance & Long-distance combined

Tempo & Hills

     2-3 mile warmup, drills, & a few strides

Group 1: 15min tempo (10k-Cross Country effort), 4-min rest, 4x60sec hills @ 3k effort w/ jog down recovery

Groups 2&3: 10min tempo (10k-Cross Country effort), 3 minutes rest, 5 min threshold tempo, 3 minutes rest, 3-4x60sec hills @ 3k effort with jog down recovery

     2 mile cooldown

*If you don’t have access to a long hill, run the 60-sec efforts @ 3k-mile effort with 2-min recovery*

Ancillary: Medball Circuit #2, Core #2

 
Tuesday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday Mid-distance & Long-distance combined (all groups combined)

3k and Mile Pace Intervals

     2-3 miles warmup, drills, & a few strides

    4x800m w/ 2min rest @ 3k pace, 3-5 min rest, 4x200m @ mile pace with 200m jog

    2 mile cooldown

*If you are not on a track or do not have a GPS watch, go off of effort and time. Use your 3k & mile PR’s (or best estimate) to determine the time of each interval*

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

 
Thursday Recovery Day 

3-7 miles easy

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

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

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

 
Friday

 

 Flex Day

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

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

 
Saturday Long Run

8-12 miles + 6x45sec surges at the end (90 seconds jog rest)

Ancillary: Hip/Glute Circuit #1

 
Sunday Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

Thanks for checking out the weekly bulletin. Rest is as important as work!

Weekly Bulletin- Week of March 6th

Dinner at dining halls

Thank you to everyone who came out for dinner at Dejope on Thursday!

Pointer final qualifier

Great job to everyone who competed in the last meet of the indoor season, the Pointer Final Qualifier!

Link to pictures

Link to results

Nirca Nationals

Signup is now open for NIRCA Nationals!

Attention Cows! Have you been hearing whispers about a small Midwestern town hosting a big track meet? Well, the rumors are true! After months of planning and searching through over 10 possible venues, NIRCA Natties is finally confirmed for 2022! On the weekend of April 2nd, the Cows will be traveling to Olivet, Michigan to compete in the largest track and field meet of the 2022 season! We will be competing against D1 club teams across the country, so there will be loads of competition for our distance, sprint, and field squads. NIRCA Nats will take place all day Saturday, April 2nd and a half day on Sunday, April 3rd. The Cows will be leaving early Friday afternoon and will stay in Michigan Friday and Saturday night. There are no cutoff times for Nationals—everyone is welcome to compete! However, if you want to compete in shot put, discus, triple jump, or steeplechase, you must have proof of prior performance. This means you need a link to an official online result (e.g., athletic.net) for the event you want to compete in (multiple links if you want to do more than one of these events).  This result can be from any time in the past (including high school). If you want to do steeplechase, you can use a result from any hurdle event. Please provide the link in the appropriate column of the sign-up spreadsheet.

Additionally, all participants must have the eligibility form signed for the Spring 2022 season, even if they have competed in NIRCA competitions in previous semesters. Signing the form verifies that you are a full-time student in good academic standing. If you signed it at the kickoff meeting in February, you don't need to worry about this. If you did not, our meet coordinator, Matt Stilling, will have opportunities to sign it after spring break. Stay tuned on GroupMe and future weekly bulletins for more information on this.

NIRCA always puts on fantastic races, and the Cows always have a blast. We are looking forward to Spring Nats 2022 and hope to see you there! If you have any questions, please reach out to Matt Stilling, Alex Beckerman, or Lauren Fitzsimmons. Sign-up closes Saturday, March 19th at 11:59 PM.

Meet Information and Signup Link

WORKOUTS

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

SPRINTS Workout
Monday
  1. Warm up accels
    1. Workout Option 1: Broken 400s
      1. 4 - 5 x 2 x 200m @ 85%
      2. Rest: 
        1. 2 minutes between reps
        2. 4 minutes between sets
    2. Workout Option 2 (Long Sprints): 
      1. 6 - 8 x 300m @ 85% of 400 pace
      2. Rest: 4 minutes
  2. Cooldown, stretch and core

 
Tuesday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core

 
Wednesday
  1. Warm up accels
    1. Workout Option 1: 
      1. 2 - 3 sets x 3 x 30m @ ~ 95 - 100%
      2. Rest: 
        1. 3 minutes between reps
        2. 6 minutes between sets
    2. Workout Option 2 (Long Sprints) : 
      1. 2 - 3 sets x 3 x 60m @ ~ 95 - 100%
      2. Pace ~ 80 - 85%
      3. Rest: 
        1. 3 minutes between reps
        2. 6 minutes between sets
  1. Cooldown, stretch and core
Thursday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
WORKOUTS

DISTANCE:

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

Note: The purpose of this week is to allow your body to recover and absorb the training from the indoor season. If you have had a little injury pop-up recently or just feel fatigued, don’t be afraid to take an extra day off! Wednesday’s workout will be optional.

DISTANCE Workout
Monday

E Hall

 

 Easy run
Tuesday

E Hall

 Flex Day

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

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

 
Wednesday

E Hall

 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

E Hall

 Flex Day

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

Ancillary: *Optional Barefoot Circuits 1&3*

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

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

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

 
Friday

No official practice

 

 Planned Day Off
Saturday

9am E Hall

 Moderate Long Run

6-10 miles easy, depending on your mileage. 

Ancillary: Hip Glute Circuit #2

 
Sunday

9am E Hall

 Recovery Day + Strides

3-7 miles easy + 4-6 100m strides

Ancillary: None

Thanks for checking out the weekly bulletin. Hug somebody you love this week.

Weekly Bulletin- Week of February 20th

club relays required covid testing

All members going to Club Relays are required to get tested for COVID before the meet and submit a photo of their negative test (or positive test result within the last 90 days) to this form.

lake crossing

On Saturday, February 19th, a herd ran across frozen Lake Mendota for the annual Lake Crossing! Over three miles across the lake. Moohoo! Thank you to Matt Stilling for leading the run.

namaste in track club

After the run on Saturday morning, our members met for bagels and yoga. Thank you to our Vice President of Women's Distance, Ava Wojnowski, and her mom for arranging and leading the event!

upcoming meets

Good luck to our members racing at Club Relays on Saturday, February 26th at the University of Illinois! We are excited to race at the biggest meet of the indoor season! Signup is now open for the last indoor meet, the Pointer Final Qualifier, which is on Saturday, March 5th. Signup closes Saturday, February 26th at 11:59pm.

Meet Information and Signup Link

dinner at dining halls

Mark your calendars, freshmen! Have dinner with the WTC board and fellow calves on Thursday, February 24th at 7:00pm at Gordon and Thursday, March 3rd at 7:00pm at Dejope! Who remembers Bucky's Island Adventure?

PRACTICE SCHEDULE AND LOCATIONS

Distance: For the next couple months, 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 20th, distance will meet in the Shell on Wednesday, February 23rd. 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!

membership dues

All members must pay membership dues for the season by sending $30 to @WiscoTC on Venmo! This money goes toward paying for meets, socials, apparel, etc. This does not entirely cover meet fees; members must pay an additional fee for each meet they sign up for. Reminder to pay the Club Relays meet fee ($30) if you are signed up and have not already.

WORKOUTS

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

SPRINTS Workout
Monday
  1. Warm up and accels
  2. Workout
    1. 6 - 8 x 200m @ 70 -75%
    2. Rest - 2 minute
  3. Cooldown and stretch
Tuesday
  1. Warm up
  2. Hurdle Mobility
  3. Handoff practice
  4. Block starts or event practice
  5. Core and stretch
Wednesday
  1. BRING SPIKES
  2. Warm up and accels
  3. 3 x 3 block starts
    1. If competing in hurdles or field events, feel free to practice those events after the first set.
    2. 1st set to 5m
    3. 2nd set to 10m
    4. 3rd set to 15m
  4. Core and stretch
Thursday
  1. Warm up
  2. Hurdle Mobility
  3. Handoff practice
  4. Block starts or event practice
  5. Core and stretch
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

Mile Pace Intervals

  • 2 mile warmup + a few strides
  • Group 1: 3x(400-300-200) @mile effort w/ 60-90sec rest, 3-4min rest between sets
  • Groups 2&3: 2x(400-300-200) @mile effort w/ 60-90sec rest, 3-4min rest between sets
  • 2 mile cooldown

 

Long-distance workout

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-3-5-2-4-1 
  •  Groups 2&3: 5min-3-4-2-3-1
  • 2 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

 Run + flat speed work 

Mid-distance

  • Run easy for 2-4 miles and go through drills before starting sprint work (can be performed with or without spikes)
  • Sprint work: 2x200m @ 800m effort (200m jog recovery), 2x40m (2-3min walk/standing rest), 2x60m (3-4 min rest) @ 90-95% max speed, take your time decelerating coming out of each acceleration
  • Cooldown 5-10 minutes of walking or slow jogging

 

Long distance

  • Run easy for 2-4 miles and go through drills before starting speed work (can be performed with or without spikes)
  • Speed Work: 4x200m @ mile effort (200m jog recovery), 4x40m (2-3min walk/standing rest) @ 90-95% max speed, take your time decelerating coming out of each acceleration
  • 2 mile 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

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

  1. Straight leg, spell alphabet – L/R
  2. Toe grab scoot – pull forward with toes and move forward x 20
  3. Squatting calf raises – in 90° squat position, then raise heels x 10
  4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
  5. Everted toe squat – toes pointed out, on toes, squat x 10
  6. 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 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

Meet

 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 20min @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

 

Ancillary: Hip/Glute Circuit #2

 
Sunday

9am E hall

 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 

Thanks for checking out the weekly bulletin. Compliment yourself this week!