Category: Weekly Updates

Weekly Bulletin- Week of February 13th

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dick hendricks invite

Congratulations to everyone who raced at the Dick Hendricks Invite on Saturday, February 12th! Men placed 3rd out of 14 teams and women placed 5th out of 12 teams! Jake, Claire, Jordan, Patrick, Matt Miller, and Sabina did exceptionally well by getting 1st place in their events. Way to go!

 Link to Pictures

Link to Results

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 13th, distance will meet in the Shell on Wednesday, February 16th. 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.
  • Sign up for the Moo Mentorship Program if you are interested in being paired with an older Cow to show you the WTC ropes and have a friendly face at events! More information about the program can be found in the "Signup Open for Moo Mentorship Program" section of this site.
  • 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 Dick Hendricks meet fee ($25) if you have not already.

lake crossing and yoga

Saturday, February 19th, we will meet at Engineering Hall around 7/8am (depending on how long you want to run) for our annual Lake Crossing! Run on the roads to the other side of Lake Mendota, then run across the lake on the ice back to campus! We will make sure it is safe to run across the lake before the run. There will be an option for a normal long run at 8am at Engineering Hall. After the run, we will have a yoga class led by Ava Wojnowski's mom (a certified yoga instructor) at 10am! Location TBD. If you do not want to run in the morning, feel free to meet us for yoga!

dinner at dining halls

Mark your calendars, freshmen! Have dinner with the WTC board and fellow calves on Thursday, February 24th at 7:30pm at Gordon and Thursday, March 3rd at 7:30pm at Dejope! Do you hear that? The Gordon waffle bar is calling your name.

upcoming meets

Our next meet, Club Relays, is 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

Signup open for moo mentorship program

Calling all Cows! Do you want a fun, low commitment way to meet a new face, provide mentorship to an underclassman/upperclassman, and create cross- functional friendships? Introducing the Moo Mentorship Program! All you must do is fill out this interest spreadsheet and we will pair two unconventional cows... whether that be distances with sprints/field, male cow with female cow, or new member with Crusty Cow:

Moo Mentorship Interest Form

Participation in this program means entertaining, program-specific socials (Cornhole tournament, Game Night, etc.), gift giving at Natties, and more. Spread the love and tighten the herd by joining the Moo Mentorship Program!

diversity and inclusion committee application

Would you like to become more involved with Track Club, but aren't currently in a leadership position? The Diversity and Inclusion committee will work to promote inclusivity and a positive team culture within the club. We will choose a small group of club members from both our distance and sprint/fields teams who would report to our Vice Presidents.

Some of their duties would include attending monthly meetings, working to recruit and retain members with a diversity and inclusion focus, helping develop and promote events addressing diversity and inclusion topics, providing guidance to board members on emphasizing and communicating diversity and inclusion within the club, conducting surveys from members on how we can achieve greater inclusivity, and assisting in creating a financial assistance and shoe drive program.

If you are interested in being on the Wisconsin Track Club Diversity and Inclusion Committee, fill out the interest form!

apparel

It's not too late to order apparel! The BSN Team Sports Store closes on Thursday, February 17th! If you have questions or want to buy a jersey (sold separately from BSN), contact Sammie Corning (@scorning@wisc.edu).

Meet the distance coaches

Josh Choe

In-person coach

Hey everyone! My name is Josh Choe (think Ch-ay). Happy to help with some coaching with the team. I am a WTC alum 2012-2016 where I was a distance runner and still like to run in my free time when I'm feeling healthy. I love the club and appreciate being able to help out. I am currently a 5th year MD-PhD student. I am doing my PhD in Biomedical Engineering studying biomaterials based delivery of mRNA for bone repair. If you have any questions about medical / graduate school let me know! Looking forwarding to helping out more!

Matt Cooper

Virtual coach

I got my start in running while competing in track in middle school. Running wasn’t a sport that I enjoyed right away - using it more as a means to stay in shape for basketball, soccer, and football. Finally, as a junior in high school, I decided to join the cross country team and slowly fell in love with the sport of running. With consistent training, I saw big improvements in my performance, ran at the WIAA State Track Meet, and decided to see what I could do at the collegiate level. At UW-Eau Claire, I was fortunate enough to be a part of national champion teams in cross country and track, while also earning All-American honors. Upon graduating from UWEC, I have continued to train at a high level with current goals of breaking 4 minutes in the mile and then transitioning my training to qualify for the 2024 US Olympic Marathon Trials.

I like to coach because I enjoy helping others discover their love of running and reach their goals. Providing this sense of direction, inspiration, and expertise for others is incredibly rewarding.

I am currently living in Middleton, working as a full-time health coach for a wellness company. Aside from my full-time job, I am also an assistant coach at Verona Area High school and a running coach for Team Run Run, an online coaching platform. *Shameless plug* - If you have any family or friends that would be interested in remote (or in-person in the Madison metro area) coaching, feel free to steer them in my direction! I coach all ability levels, any distance from the 800m up to the marathon. Here is the link to sign-up: https://teamrunrun.com/product/online-running-coach-matt-cooper/

Fun fact: My wife and I got married in October!

WORKOUTS

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

SPRINTS Workout
Monday
  1. Warm up and accels
  2. Workout
    1. 4 - 6 sets of 2 x 200m
    2. Pace: ~85%
    3. Rest
      1. Between reps - 2 minutes
      2. Between sets - 4 minutes
  3. Cooldown 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 and accels
  2. Workout - Ladder
    1. 150, 200, 300, 300, 200, 150
    2. Rest - 3 minutes
  3. Cooldown, core, 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, 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 Wed meet at the Shell

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

DISTANCE Workout
Monday

E Hall

 Strength Endurance Hill Circuit

Mid-distance & long-distance combined

Easy distance run for 2-4 miles prior to intervals. Following easy running, perform drills and then run hills. 2 mile cooldown. 

Group 1: 5x2min hill @ 3k effort with slow jog down recovery, 5x15sec hill @ mile effort with walk down recovery

Group 2&3: 4x2min hill @ 3k effort with slow jog down recovery, 4x15sec hill @ mile effort with walk down recovery

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

Shell

 Alternating Pace Workouts

Mid-distance workout

  • 2 mile easy warmup + a few strides
  • Alternation Workout: 200m @ mile pace, 200m easy
    • Group 1: 3200m total (8x200m)
    • Groups 2& 3: 2400m total (6x200m)
  • 2 mile cooldown

 

Long-distance workout

  • 2 mile easy warmup + a few strides
  • Alternating pace work - threshold/10k & 3k effort (*10k pace for long intervals, 3k pace for shorter, 400m intervals*)
    • Group 1: 1600m (2min rest), 400 (4min rest), 1200 (2min rest), 400 (4min rest), 1000m     
    • Groups 2&3: 1200m (2min rest), 400 (4min rest), 1000m (2min rest), 400 (4min rest), 800m
  • 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

 Flex Day

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

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

9am E Hall

 Long Run 

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

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 are you looking forward to this week? Comment below 🙂

Weekly Bulletin- Week of February 6th

2 Comments

Kickoff Meeting

Thank you to everyone who came to the kickoff meeting on Thursday! If you missed the meeting, check out the slides linked below. There are QR codes in the slides that link to GroupMe chats and more WTC opportunities you don't want to miss!

WTC Kickoff Meeting Slides Spring 2022

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 runners 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 distance is in the Shell that week. The week of February 6th, distance will meet in the Shell on Wednesday, February 9th. 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 in the Shell at 6:30pm.

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

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.

New members

If you are a new member, 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. 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 at this link: https://www.imleagues.com/spa/portal/home

Ice skating

Our first social of the season was Thursday, February 3rd! The Cows had a blast ice skating at the Shell.

Big Dawg invite

Great job to everyone who raced at the Big Dawg Invite on Saturday, February 5th! Congratulations to Matthew Miller for winning the Men's 3000m and Claire Biegalski for winning the Women's 60m Hurdles!

Link to Pictures

Link to Results

upcoming meets

Our next meet, the Dick Hendricks Invite, is on Saturday, February 12th. Signup is now open for Club Relays, which is on Saturday, February 26th. Signup for Club Relays closes on Saturday, February 12th at 11:59pm!

Meet Information and Signup Link

new moo mentorship program

Calling all Cows! Do you want a fun, low commitment way to meet a new face, provide mentorship to an underclassman/upperclassman, and create cross- functional friendships? Introducing the Moo Mentorship Program! All you must do is fill out this interest spreadsheet and we will pair two unconventional cows... whether that be distances with sprints/field, male cow with female cow, or new member with Crusty Cow:

Moo Mentorship Interest Form

Participation in this program means entertaining, program-specific socials (Cornhole tournament, Game Night, etc.), gift giving at Natties, and more. Spread the love and tighten the herd by joining the Moo Mentorship Program!

timer job opportunity

In Focus Timing, an event timing company owned by Movin’ Shoes, is looking for timers for this track season and beyond! This is a great opportunity to get involved in the local running community and earn some money in the process. Timers will typically work in pairs of one lead timer and one assistant timer, with lead timers earning $30/hr and assistant timers earning $25/hr. No prior experience is necessary - you will receive all the training you need. If you’re interested, please email Matt Land at matt@infocustiming.com with a little info about yourself and your availability. Note: You must be available Tuesday, Thursday, or Friday afternoons starting ~2 pm. You don’t need to be available all of those days, but at least 1 or 2.

WORKOUTS

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

SPRINTS Workout
Monday
  1. Warm up and accels
  2. Workout
    1. 3 - 4 sets x 4 x 60m
      1. Rest between reps: walk back
      2. Rest between sets: 3 minutes
    2. Cooldown
  3. Stretch and core
Tuesday
  1. Warm up and accels
  2. Workout 
    1. Mini hurdle and speed drills
    2. Block starts
    3. Optional bike workout
  3. Cooldown and stretch
Wednesday
  1. Warm up and accels
  2. Workout
    1. 4 - 6 sets
    2. 1 set
      1. Jump squats 45 - 60 seconds
      2. 150m @ 85% pace
      3. Rest 3 minutes
    3. Cooldown and 
  3. 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 Wed meet at the Shell

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

DISTANCE Workout
Monday

E Hall

 Tinman Style Workout: Threshold Intervals + Hills + Strides

Mid-Distance & Long-Distance combined

*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 mi warmup, 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 30-sec hill intervals @ mile-3k effort (60-90 sec jog down recovery), 20-sec fartlek strides @ mile effort (40 sec ez jog), 2 mi cooldown

Group 1: 5x3min, 5x30sec hill, 5x20sec strides

Group 2: 4x3min, 4x30 sec hill, 4x20sec strides

Group 3: 3x3min, 3x30 sec hill, 3x20 sec strides

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

Shell

 If competing in Saturday’s meet

Easy distance run + 3k intervals

Easy distance run for 2-4 miles prior to intervals. Following easy running, perform drills and then 200m intervals @ 3K effort (200m easy jog recovery). 2 mile cooldown

Group 1: 8x200m continuous

Group 2: 6x200m continuous

Group 3: 4x200m, 2-3 minutes rest after 4th interval, 2x200m 

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

 

If NOT competing in Saturday’s meet

Mid-distance Group: 200’s @ 3K + 150m accels

  • 2 mile easy warmup + a few strides
  • Group 1: 6x200m (200m easy jog rest) + 3x150m accels working the final 50m down to around 800m effort (4-5 minute walking rest in between)
  • Group 2&3: 4x200m (200m easy jog rest) + 3x150m accels working the final 50m down to around 800m effort (4-5 minute walking rest in between)
  • 2 mile cooldown

Long-distance Group: 200’s @ 3K

  • 2 mile easy warmup + a few strides
  • Group 1: 8x200m (200m easy jog rest)
  • Group 2: 10x200m (200m easy jog rest)
  • Group 3: 12x200m (200m easy jog rest)
  • 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 or 9am E Hall

 Dick Hendricks Invite @ Ripon College - Good luck!!

 

If not competing in today’s meet

8-10 mi. Progression Run

Start out relaxed and then naturally work down the pace throughout the run

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 are you grateful for this week? Comment below.

Weekly Bulletin- Week of January 23rd

Welcome Back!

Welcome back, cows! We hope you had a fun, relaxing, running-filled break. Great job to our members for staying active this winter! If you're new here, this is the Weekly Bulletin. At the beginning of each week, announcements, updates, and workouts for WTC will be posted here. We are excited to get the semester started!

First day of practice

The first day of practice is Tuesday, January 25th at 5:30pm! Distance runners, meet outside of Engineering Hall for an easy run. Sprinters, meet in the Shell. Masks are required at all times in the Shell. If you're coming across WTC after the 25th, you're not too late! New members are always welcome; it's never too late to join.

For the next couple months, distance runners will meet outside of Engineering Hall three times Mon-Thurs at 5:30pm. Long runs are 9am at E Hall on Saturday for fast cows and Sunday for faster cows. Once a week, distance runners will meet and practice in the Shell for a speed workout. Please check the Weekly Bulletin to find out which day distance is meeting in the Shell that week! Distance will not meet in the Shell the week of January 23rd. Meet at Engineering Hall Tues-Thurs.

For the next couple months, sprints/field will meet Monday-Thursday in the Shell at 5:30pm.

New members

If you are a new member, 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. 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

Student org fair

Visit us at the Student Org Fair on Tuesday, February 1st between 5-8pm at the Khol Center! Meet some of our board members, learn more about the club, and get your name on the email list!

Kickoff meeting

The WTC kickoff meeting is on Thursday, February 3rd at 6:30pm! Join us to meet Milkerz, eat pizza, and get a rundown on what WTC is all about. Room is TBD but check next week's Weekly Bulletin or Instagram (@wtccows) for updates.

first social feb 3rd

Our first social is upon us! After the kickoff meeting, we will walk over to the Shell to go ice skating. Skate rentals will be available!

Meet signup

Signup is now open for our first three indoor track meets! Our first meet is a time trial at the Shell on Friday, January 28th at 6:00pm. The deadline to sign up is Friday, January 28th at 12noon. Signup is also open for the Big Dawg Invite (Sat, Feb 5th) and the Dick Hendricks Invite (Sat, Feb 12th).

Meet information and signup can be found at this link:

https://docs.google.com/spreadsheets/d/1nQ20s5e5ZJMhFWhgmuo54tSe4WNx8Gvk3JRr5nk8bBM/edit?usp=sharing

WORKOUTS

SPRINTS: Meet at the Shell at 5:30pm Tues-Thurs

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS No practice Warm up and 2 accels

Workout:

50, 100, 150, 200, 200, 150, 100 @80-85%

90 seconds rest after 50

2 min rest after 100s and 150s

3 min rest after 200s

2 lap cooldown and stretch

Optional core

Warm up

Workout: 5 sets of the following

Mini hurdles: Over the ankles, over the knees, fast legs

50 meter sprint @90-95%

Rest 4 minutes

 

 
 Warm up and 2 accels

Workout:

6x200 @80-85%

4 min rest

Core

No practice

No practice

No practice

 

WORKOUTS

DISTANCE: Tues & Thurs meet at 5:30pm at Engineering Hall. Wed meet at the Shell.

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
DISTANCE *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

 Easy run

Speed workout

Mid-distance Group

Hill & Flat Intervals @ Mile Effort

3 mile easy warmup + a few strides

5-6 x 40 sec hill intervals @ mile effort (easy jog down recovery)

3-4 minutes recovery after the last hill rep

3-4 x 30 sec flat intervals @ mile effort (easy 60-75 sec jog recovery)

2 mile cooldown

Long-distance Group

Fartlek + Hills (10x1minute, 4x40-sec hills)

2-3 mile easy warmup + a few strides

10x60 seconds w/ 60 seconds easy jog rest (start out relax and naturally squeeze the pace down to around 5K effort)

3 minutes jog/walk rest after the final fartlek interval

4x40 sec hills @ mile effort (easy jog down recovery)

2 mile cooldown

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

 
 Easy run

Time Trial of the Cows meet

or

Flex Day

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

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

 

Long Run

8-13 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1

 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 

Weekly Bulletin- Week of December 19th

1 Comment

FRUN

On Wednesday, December 15th, WTC had their first frun (food run) since the pandemic began. The cows ended the run at Greenbush Bakery, ate donuts, and had some frun!

YOGA

Our female cows had a change of pace from the roads and cold weather with a yoga pilates session to build strength and de-stress before finals on Thursday, December 16th.

Apparel

Apparel is here! If you are interested in picking up your apparel before break, contact Sammie Corning (scorning@wisc.edu) or Ashley Ullius (ullius@wisc.edu)!

WHO wants pie

The Track Club lost to the Triathlon Club in the food drive competition, so the WTC Instagram (@wtccows) will be taken over by the Tri Club for a day, and the WTC board members will get pied in the face. Stay tuned!

WORKOUTS

SPRINTS

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS NOT MEETING THIS WEEK 🙂

HAPPY BREAK!

 

 

 

 

 

WORKOUTS

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

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
DISTANCE Easy runs all week!

 

 

Weekly Bulletin- Week of October 31st

1 Comment
Nationals this weekend

Get ready for the biggest event of the season! Nationals will be taking place this Saturday, November 6th. We will be leaving Friday and will be staying both Friday and Saturday night. The link below will show you your car list and sign up for hotel rooms.

https://docs.google.com/spreadsheets/d/1V09HDYVww7x9vf42qi111QVDBUQFbD6-yCuwYIzLGxA/edit#gid=0

Formal

Make sure to sign up for formal! It will be taking place on Friday November 19th. We will be going to Maple Bluff Country Club.

Sign up: https://docs.google.com/spreadsheets/d/1jUZaHgLlfZo8NL0BkU0g2WQbLwgNd_RwdWpNNcJBCdA/edit#gid=0

More information: https://docs.google.com/document/d/1k9COUkM5aZO22vYDZ7eKAZ9zcNQ4oSz8Un2_y51JmQU/edit

Brinner

 CLEAR YOUR CALENDAR FOR ALL OF NOVEMBER... Brinner is coming 🙂

Cowcast this thursday

This Thursday, tune into Instagram or Facebook at 8pm to listen to the Cowcast with Brian & Frank 🙂

Volunteering opportunities

RACE - This year we will be continuing our partnership with RACE (running with autism in the community and everywhere). This has been a wonderful and rewarding opportunity in years past for cows to run and create strong bonds with kids living with autism in our community. Volunteering will take place Saturday mornings from 9-10AM. If you are interested in this awesome volunteer opportunity, fill out the form!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=1705464385

 

Apparel updates

Reach out to Ashley Ullius @ullius@wisc.edu to pick up a cow print jersey for $15 if you would like one 🙂

You MUST wear a WTC singlet of some kind at Nationals!

Lauren Fitzsimmons has designed some new apparel! You can view and purchase the merch through the link below. Orders close at midnight on 11/7/21!

https://pogo.undergroundshirts.com/collections/wisconsin-track-club-2021

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Instagram Page

IMPORTANT INFO

New members

If you are a new member, make sure you sign up for IMLeagues. We do not use WIN anymore so it is important to not use that program. Watch this video to learn how to use IMLeagues. See how to join by following the links below. Also, make sure to venmo @WiscoTC $30 for the season 🙂

IMLeagues-App-How-To-Guide

Practice Sign Up IMLeagues (video tutorial)

ALSO... make sure you join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

FRESHMEN FEATURES

Ava McNarney

  • Major: English and Textile & Fashion Design
  • Running Shoe Brand: Saucony
  • Favorite Distance to Race: 5k
  • Favorite Cheese: Vegan cheese

 

 

 

 

 

 

 

 

 

 

 

 

 

Alex Edwards

  • Major: History
  • Running Shoe Brand: Brooks
  • Favorite Distance to Race: Mile
  • Favorite Cheese: Cheddar

 

 

 

WORKOUTS

SPRINTS: Meet at McClimon Track at 6pm.

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS

  1. Warm up and accels
  2. Workout
    1. 5 - 6 x 2 x 150m @ ~ 85%
    2. Rest between reps: 2 minutes
    3. Rest between sets 4 minutes
  3. Cooldown, stretch and core

 
  1. Warm up and accels
  2. Workout
    1. 150m, 200, 300m, 300m, 200m, 150m
    2. Rest: 3 minutes
  3. Cooldown, stretch and core

 

 

 

WORKOUTS

 

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
Distance

*Optional Accels* + Steady Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

  • Take a little extra time to actively stretch and ‘get loose’ if you need to
  • 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core

Workout: Threshold + 2 minutes hard

  • 2 mile warmup, drills, and a few strides
  • 2-3-mile Threshold Tempo Run (Cross Country Effort + 15-20 seconds per mile) (jog 5-minutes) + 1 x 2-minutes @ 97% effort.

Groups 1&2: 3mi Threshold, 2 minutes HARD

Group 3: 2mi Threshold, 2 minutes HARD

The goal is to keep the threshold tempo run under control and not hammer it. The 2-minutes hard rep is for pushing yourself hard as you would at the end of a race. Pace is not important, just a hard effort.

Ancillary: General Strength Circuits 1-4 (pick 2)

 

 

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Light Workout: 

  • 20-30 minute warmup, drills, and a few strides
  • 4x200 @ mile-2mile effort
  • 2 mile cooldown

The goal of this workout is simply to turn the legs over a little bit, nothing more. “The hay is in the barn.”

Ancillary: General Strength Circuits 1-4 (pick 1)

  

 

 

 

 

 

Pre-Race

2-6 miles with 4-6 strides and drills

Ancillary: none

 NIRCA NATIONALS (Good luck!!🎉)

Flex Day

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

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

 

Weekly Bulletin- Week of October 24th

Regionals recap

Great job to everyone who raced at regionals! The girls team won with Lauren Fitzsimmons, Anna Ngyuen and Allie Levin all in the top 10. The boys placed third overall with John Judge and Matthew Miller in the top 10! Way to go 🙂

Pictures from the meet: https://photos.google.com/share/AF1QipOlBzRYAlZbc4u1GRfFT4yc2FoyyqnefRKXguNgVVRM9KAVlNA3b2XRY48sjNuMbQ?key=c2hNaUhDYV9pRFRRMU04Y3ZXZ0hiaGFjSVo0aldB

Nationals

Nationals will take place November 6th!

Volunteering opportunities
  • RACE - This year we will be continuing our partnership with RACE (running with autism in the community and everywhere). This has been a wonderful and rewarding opportunity in years past for cows to run and create strong bonds with kids living with autism in our community. Volunteering will take place Saturday mornings from 9-10AM. If you are interested in this awesome volunteer opportunity, fill out the form!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=1705464385

Other upcoming events

Sprinters Time Trial: A time trial for sprinters will be held this Tuesday! The link to sign up is shown here: https://docs.google.com/spreadsheets/d/1YqXjygIQ8eeMxk2rR9OGUwtHKHm77C3aCGSMO2vZv-I/edit#gid=0

Girls Social: This Thursday, there will be a social at Rachel's house for all of the female cows! We will be meeting at 8pm. We will watch halloween movies and there will be treats 🙂

Brinner: CLEAR YOUR CALENDAR FOR ALL OF NOVEMBER... Brinner is coming 🙂

Formal: Formal will be taking place on Friday November 19th. We will be going to Maple Bluff Country Club 🙂

Sign up here: https://docs.google.com/spreadsheets/d/1jUZaHgLlfZo8NL0BkU0g2WQbLwgNd_RwdWpNNcJBCdA/edit?usp=sharing

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Instagram Page

IMPORTANT INFO

New members

If you are a new member, make sure you sign up for IMLeagues. We do not use WIN anymore so it is important to not use that program. Watch this video to learn how to use IMLeagues. See how to join by following the links below. Also, make sure to venmo @WiscoTC $30 for the season 🙂

IMLeagues-App-How-To-Guide

Practice Sign Up IMLeagues (video tutorial)

ALSO... make sure you join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

WORKOUTS

SPRINTS: Meet at McClimon Track at 6pm.

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS

TIME TRAIL

BRING SPIKES!

We will start warm up at 6pm and the 60m dash will start at approximately 6:20pm

 
  1. Warm up and accels
  2. Workout
    1. 4 x 3 x 50m
    2. Rest between reps - walk back
    3. Rest between sets - 4 minutes
  3. Cooldown and stretch

 

 

 

WORKOUTS

 

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
Distance

*Optional Accels* + Steady Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

  • Take a little extra time to actively stretch and ‘get loose’ if you need to
  • 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core

Workout: Light Fartlek 10x30 seconds

  • Run easy for 2-3 miles at easy-moderate pace before starting the fartlek.
  • 10 x 30-seconds @ 3k/2-mile race effort & rhythm (no faster!) (jog 30-second recoveries).
  • 2-3 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 2)

 

 

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Workout: 1K Intervals @ CC Effort at the track

  • 2-3 mi warmup, drills, and a few strides
  • 1000m intervals @ CC effort (1:30 rest/ez jog) *if you’re feeling good, push the last interval to simulate a race kick finish*
  • 2 mi cooldown

Group 1: 7 x 1K

Group 2: 6 x 1K

Group 3: 5 x 1K

Ancillary: General Strength Circuits 1-4 (pick 2)

  

 

 

 

 

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none or optional core

Flex Day

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

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

Medium Long Run at 9am from Engineering Hall

6-11 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1

 

Weekly Bulletin- Week of October 17th

1 Comment
HAUNTED HOUSE & FALL COLORS RUN RECAP

We had a couple of fun fall festivities this weekend! Thanks to everyone who came out and made these events great 🙂

TOMORROW we will be playing ultimate frisbee at practice!

Regionals

Regionals will be taking place on October 23rd. The link for car lists and hotel sign up is linked below 🙂

https://docs.google.com/spreadsheets/d/1k5G5VyXe_wReufR_h_ArIYcvbXurwIiPKmq9l5fd6xg/edit#gid=826756308

ITINERARY FOR REGIONALS:

https://docs.google.com/document/d/1F-Wfj3Q77AZVmGfK62tOSgYlXtuMYYYZ8VfSFaMpGD4/edit

Nationals

Nationals will take place November 6th! Sign up closes Friday at midnight, so make sure your name is on the list 🙂

Nationals sign up sheet: https://docs.google.com/spreadsheets/d/1AXJTlQ5JGKixoJcYRXuJKJgmerDQL-_JZdalFudWGyQ/edit#gid=1171992042

NIRCA Waiver: For those competing at Regionals or Nationals, fill out your membership details and sign the waiver. See Brian’s recent email for more information.

Volunteering opportunities
  • RACE - This year we will be continuing our partnership with RACE (running with autism in the community and everywhere). This has been a wonderful and rewarding opportunity in years past for cows to run and create strong bonds with kids living with autism in our community. Volunteering will take place Saturday mornings from 9-10AM. If you are interested in this awesome volunteer opportunity, fill out the form!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=1705464385

 

Other upcoming events

Brinner: CLEAR YOUR CALENDAR FOR ALL OF NOVEMBER... Brinner is coming 🙂

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Instagram Page

IMPORTANT INFO

New members

If you are a new member, make sure you sign up for IMLeagues. We do not use WIN anymore so it is important to not use that program. Watch this video to learn how to use IMLeagues. See how to join by following the links below. Also, make sure to venmo @WiscoTC $30 for the season 🙂

IMLeagues-App-How-To-Guide

Practice Sign Up IMLeagues (video tutorial)

ALSO... make sure you join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

FRESHMEN FEATURES

Anna Nguyen

  • Major: International Studies
  • Running Shoe Brand: New Balance
  • Favorite Distance to Race: 5k
  • Favorite Cereal: Cheerios

 

 

 

 

 

 

Claudia Salgado

  • Major: Legal Studies
  • Running Shoe Brand: Saucony
  • Favorite Distance to Race: Mile
  • Favorite Cereal: Kelloggs with strawberries

 

 

 

 

 

 

 

 

 

 

 

Brenden Dieter

  • Major: Actuarial Science
  • Running Shoe Brand: Nike
  • Favorite Distance to Race: 800 meter
  • Favorite Cereal: Raisin Nut Bran

 

 

 

 

 

 

 

 

Matthew Miller

  • Major: Biology
  • Running Shoe Brand: Saucony
  • Favorite Distance to Race: 8k
  • Favorite Cereal: Cinnamon Toast Crunch

 

 

 

WORKOUTS

SPRINTS: Meet at McClimon Track at 6pm.

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS

  1. Warm up 
  2. Workout: Ladder
    1. 100, 150, 200, 200, 150, 100
    2. Rest:
      1. After 100: 90 seconds
      2. 3 minutes o/w
  3. Cooldown, stretch, core

 
  1. Warm up
  2. Fun Games
    1. Ultimate Frisbee???
    2. Sharks and Minnows
    3. Chicken on the Roof
    4. Other fun games y’all can think of?
  3. Core and enjoy the weekend

 

 

 

WORKOUTS

 

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
Distance

Steady Easy Volume or *optional* Cross Training

We will run to U-bay fields from Engineering Hall and play some ultimate frisbee! Feel free to add on easy volume afterwards if you would like.

Ancillary: none or optional core

Workout: 5x800

2 mi warmup, 5x800m @ Interval Effort (2.5 minute jog/walk rest), 2 mi cooldown

  • Take your mile PR (or best guess) and add 6-8 seconds per laps from this mile pace (ex. For a 5:00 miler (75 seconds per lap), you would be running ~81-83 seconds per lap at “Interval intensity”)

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

 

 

 

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Workout: Steady Volume w/ Light Fartlek Work

  • 4-8 miles, depending on volume
  • Run easy for 20-30 minutes at easy-moderate pace before starting the fartlek strides. 10 x 20-seconds @ 1-mile to 800m speed/effort (jog 40-second recoveries). Cooldown to hit total volume for the day.
  

 

 

 

 

 

Pre-Race

2-6 miles with 4-6 strides and drills

Ancillary: none

 NIRCA REGIONALS (Good luck!!🎉) 

Flex Day

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

Long run @ 9:00 am if you did not race

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

 

Weekly Bulletin- Week of October 10th

Firebird RECAP

Amazing job to those who raced at at the Firebird Invitational! Congrats to Kayla Wartman for winning the women's race and congrats to Zach Spears for winning the men's race 🙂 Way to get after it!

Screamin ACres

This Friday (10/15), we will be going to Screamin Acres for a haunted house. Sign up is linked below. We will be leaving  Union South around 6pm. We will be back around 8:30pm. Tickets cost $25.75 per person. You must sign up by  Tuesday at 11:59pm!

https://docs.google.com/spreadsheets/d/1l94Q_46ELj68qMVjuThSyedBj1SMhmcjCPytFl6MRIY/edit#gid=0

Regionals

Regionals will be taking place on October 23rd. The link for car lists and hotel sign up is linked below 🙂

https://docs.google.com/spreadsheets/d/1k5G5VyXe_wReufR_h_ArIYcvbXurwIiPKmq9l5fd6xg/edit#gid=826756308

Nationals

Nationals will take place November 6th!

Nationals sign up sheet: https://docs.google.com/spreadsheets/d/1AXJTlQ5JGKixoJcYRXuJKJgmerDQL-_JZdalFudWGyQ/edit#gid=1171992042

NIRCA Waiver: For those competing at Regionals or Nationals, fill out your membership details and sign the waiver. See Brian’s recent email for more information.

Volunteering opportunities
  • RACE - This year we will be continuing our partnership with RACE (running with autism in the community and everywhere). This has been a wonderful and rewarding opportunity in years past for cows to run and create strong bonds with kids living with autism in our community. Volunteering will take place Saturday mornings from 9-10AM. If you are interested in this awesome volunteer opportunity, fill out the form!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=1705464385

  • Concessions - There will be some opportunities to work concessions at football games. Take a look at the spreadsheet to sign up for a day!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=490642560

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Instagram Page

IMPORTANT INFO
Other upcoming events

Nuttycombe Invitational: We will have some cars go out to cheer on the Badgers at the Nuttycombe Invitational of Friday October 15th. Cars will leave at 10:00 am from Union South if you would like to catch the B races and 11:00 am for the championships races. We will park at Blackhawk Church in Middleton and shuttle to the meet. Please sign up here if you would like to attend. The deadline will be Thursday at 8:00 pm.

Fall Colors Run: We will be having our fall colors run on Sunday October 17th at Blue Mound State Park. We will leave Madison from Union South at 10:00 am and park at Mounds View Park. There will be an option to do an easy run or a long run and there will also be bagels afterwards. Please sign up here to attend. The deadline will be Saturday at noon.

New members

If you are a new member, make sure you sign up for IMLeagues. We do not use WIN anymore so it is important to not use that program. Watch this video to learn how to use IMLeagues. See how to join by following the links below. Also, make sure to venmo @WiscoTC $30 for the season 🙂

IMLeagues-App-How-To-Guide

Practice Sign Up IMLeagues (video tutorial)

ALSO... make sure you join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

WORKOUTS

SPRINTS: Meet at McClimon Track at 6pm.

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS

  1. Warm up and accels
  2. Workout
    1. 3 x 3 Ins/Outs: 20m in, 20m out, 20m in
    2. Rest: 
      1. Between reps - 3 minutes
      2. Between sets - 6 minutes
  3. Cool down, stretch and core

 
  1. Warm up and accels
  2. Workout
    1. 4 - 8 x 150m
    2. Rest ~ 3 minutes
  3. Cool down , stretch and core

 

 

 

WORKOUTS

 

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
Distance

*Optional Accels* + Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

  • Take a little extra time to actively stretch and ‘get loose’ if you need to
  • 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core

  

 

Workout: 1 minute pickups @ 5K effort, 20-second fast strides

  • 2-3 mile warmup, drills, and strides
  • 1-minute pickups @ 5k race effort/speed (1-minute jog recovery)
  • 3 minutes walk/jog recovery in between sets
  • 20-second pickups @ mile race speed (jog 40-second recoveries).
  • 2-3 mile cooldown

Group 1: 12x1 minute @ 5K, 6x20 second strides @ mile effort

Group 2: 10x1 minute @ 5K, 5x20 seconds strides @ mile effort

Group 3: 8x1 minute @ 5K, 4x20 seconds strides @ mile effort

*This is strictly an effort based workout; no need to check your pace; just feel the right effort, and focus on rhythmical running, good posture, and staying calm in the storm, so to speak. The more you can stay calm when applying more speed the more fluid your stride becomes; hence, your efficiency improves and translates to improved race performance.

After the last fartlek pickups, run easy to moderate the remainder of the time. However, the last 5-minutes of this run or any other run should be jogging, to ease your body back to a restorative state that calms your hormones, mind, and lowers physical demand slowly.*

 

 

 

 

 

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

 

Workout: Threshold Work + Hills 

  • 2-3 mi warmup, drills, and a few strides
  • 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 40-sec hill intervals @ mile-3k effort (80 sec jog down recovery)
  • 2 mi cooldown

Group 1: 6x3min, 6x40sec hill

Group 2: 5x3min, 5x40 sec hill

Group 3: 4x3min, 4x40 sec hill

Ancillary: General Strength Circuits 1-4 (pick 2)

  

 

 

 

 

 

 

ON OWN: Flex Day

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

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

ON OWN: Steady Volume Day + 6x20/20 Fartlek Strides

3-8 miles easy

6x20 seconds at mile effort, 20 seconds easy jog.

Ancillary: General Strength #1-4 (pick 1 circuit)

Fall Colors Long Run (details above)

8-13 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1

 

Weekly Bulletin- Week of September 26th

ROY GRIAK RECAP

Amazing job to those who raced at Roy Griak! Way to represent the cows all the way in Minnesota!

Schuster's farm

This Friday (10/1), we will be going to Schuster's Farm for some fall activities! Sign up is linked below. There is also an event on Facebook. If you are interested, say you are "Going" there 🙂 We will be meeting at Union South at 4:30pm.

https://docs.google.com/spreadsheets/d/1mLpTaGk1a5wa2DRH5c3eD_xGpVdSSaHS6yiVe0xAwqo/edit#gid=0

Firebird classic

On October 8th, the Firebird Classic will be taking place. It will be held at the Parkside cross country course. If you would like to race it, the link is shown below for sign up! The cars can not leave later than 1pm on Friday (10/8).

https://docs.google.com/spreadsheets/d/1AXJTlQ5JGKixoJcYRXuJKJgmerDQL-_JZdalFudWGyQ/edit#gid=1503665158

Regionals and Nationals

Regionals will be taking place on October 23rd and Nationals will be November 6th. The links for both of them are listed down below so sign up now!

Regionals: https://docs.google.com/spreadsheets/d/1AXJTlQ5JGKixoJcYRXuJKJgmerDQL-_JZdalFudWGyQ/edit#gid=817862406

Nationals: https://docs.google.com/spreadsheets/d/1AXJTlQ5JGKixoJcYRXuJKJgmerDQL-_JZdalFudWGyQ/edit#gid=1171992042

Volunteering opportunities
  • RACE - This year we will be continuing our partnership with RACE (running with autism in the community and everywhere). This has been a wonderful and rewarding opportunity in years past for cows to run and create strong bonds with kids living with autism in our community. Volunteering will take place Saturday mornings from 9-10AM. If you are interested in this awesome volunteer opportunity, fill out the form!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=1705464385

  • Concessions - There will be some opportunities to work concessions at football games. Take a look at the spreadsheet to sign up for a day!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=490642560

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Instagram Page

IMPORTANT INFO
APParel update

TEAM STORE WILL BE OPEN UNTIL SEPTEMBER 29TH. You can reach out to ullius@wisc.edu with any questions you may have 🙂

ALSO contact ullius@wisc.edu if you would like to get a jersey for the upcoming season as well.

 

New members

If you are a new member, make sure you sign up for IMLeagues. We do not use WIN anymore so it is important to not use that program. Watch this video to learn how to use IMLeagues. See how to join by following the links below. Also, make sure to venmo @WiscoTC $30 for the season 🙂

IMLeagues-App-How-To-Guide

Practice Sign Up IMLeagues (video tutorial)

ALSO... make sure you join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

WORKOUTS

SPRINTS: Meet at McClimon Track at 6pm.

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS

  1. Warm up & 3 accels
  2. Workout - Ladder( 100, 200, 300, 300, 200, 100) @ ~80%
    1. Rest:
      1. After 100m: 90 secs
      2. After 200m: 3 minutes
      3. After 300m: 5 minutes
  3. Cooldown, Stretch/Core

 
  1. Warm up & 3 accels
  2. Workout:
    1. 2 - 4 sets x 2 x 200 @ ~ 80%
    2. Rest between reps: 2 minutes
    3. Rest between sets: 4 minutes
  3. Cooldown, Stretch/Core

 

 

 

WORKOUTS

 

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
Distance

Steady Volume Day + 6x20/20 Fartlek Strides

3-8 miles easy

6x20 seconds at mile effort, 20 seconds easy jog. This is meant to be challenging and get your HR up, but the overall volume of high paced effort is quite low.

Ancillary: General Strength #1-4 (pick 1 circuit)

  

 

4x1200m

2 mi warmup, 4x1200m @ Interval Effort (3 minute 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”)

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

 

 

 

 

 

 

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

 

Tinman-Style Workout 

2 mi warmup, 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 40-sec hill intervals @ mile-3k effort (80 sec jog down recovery), 20-sec fartlek strides @ mile effort (20 sec ez jog), 2 mi cooldown

Group 1: 6x3min, 6x40sec hill, 6x20sec strides

Group 2: 5x3min, 5x40 sec hill, 5x20sec strides

Group 3: 4x3min, 4x40 sec hill, 4x20 sec strides

Ancillary: Core #1, MedBall #1

  

 

 

 

 

 

 

ON YOUR OWN:Easy Volume

3-8 miles easy

Ancillary: none or optional core

Women’s (8+ min pace) long run at 6:30 am (gotta be ready to tailgate)

 

OR Flex day

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

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

 

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

Women’s (8+ min pace) and men’s (sub 8 min pace) long run at 9 am

8-13 miles + 4-6 strides (starting every minute)

Ancillary: Hip/Glute Circuit #1

 

Weekly Bulletin- Week of September 19th

BOrder battle recap

Great job to those who raced in the Border Battle and thank you to those who volunteered!

Pictures can be found in the link below:

https://photos.app.goo.gl/AApfeUVCfEKXtdAo8

Results can be found in the link below:

https://my.raceresult.com/181199/results

ROY GRIAK MEET

This upcoming Friday (9/24), some folks will be racing at the Roy Griak invitational in Minnesota. Sign up has closed for this meet.

Volunteering opportunities
  • RACE - This year we will be continuing our partnership with RACE (running with autism in the community and everywhere). This has been a wonderful and rewarding opportunity in years past for cows to run and create strong bonds with kids living with autism in our community. Volunteering will take place Saturday mornings from 9-10AM. If you are interested in this awesome volunteer opportunity, fill out the form!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=1705464385

  • Concessions - There will be some opportunities to work concessions at football games. Take a look at the spreadsheet to sign up for a day!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=490642560

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Instagram Page

IMPORTANT INFO
APParel update

TEAM STORE WILL BE OPEN UNTIL SEPTEMBER 29TH. You can reach out to ullius@wisc.edu with any questions you may have 🙂

ALSO contact ullius@wisc.edu if you would like to get a jersey for the upcoming season as well.

 

New members

If you are a new member, make sure you sign up for IMLeagues. We do not use WIN anymore so it is important to not use that program. Watch this video to learn how to use IMLeagues. See how to join by following the links below. Also, make sure to venmo @WiscoTC $30 for the season 🙂

IMLeagues-App-How-To-Guide

Practice Sign Up IMLeagues (video tutorial)

ALSO... make sure you join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

WORKOUTS

SPRINTS: Meet at McClimon Track at 6pm.

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS

 

  1. Warm-up
  2. 3 accels
  3. Workout - Ladder 
    1. 3-6 x (100 & 200) @ ~ 80%
    2. Rest:
      1. After 100m: 90 seconds
      2. After 200m: 3 - 4 minutes
  4. Stretch & Core

 

 
  1. Warm-up
  2. 3 accels
  3. Workout
    1. 4-6 x 200 @ ~ 80%
    2. Rest
      1. 3-4 minutes
  4. Stretch & Core

 

 

 

WORKOUTS

 

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
Distance Steady volume day

3-8 miles easy

4-6 Strides to follow

 

Ancillary: General Strength #1-4 (pick 1 circuit)

 Strength-Strides-Drills

Warm-up (1.5-2 miles) to bike path

Broken tempo

2x10 min @ tempo effort with 2 min rest between

4-6x strides

Cooldown back to campus

 

Ancillary: Core #1, MedBall #1

 

Recovery day or cross training

3-7 miles easy

 

Ancillary: Barefoot 1&3

 
 Pre-meet

2-6 miles with 4-6 strides and drills

 

Ancillary: none

 ROY GRIAK INVITATIONAL (Good luck!!)

Flex Day  (a few miles of easy running, light cross training, or off)

 

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

 15 min core

Long Run for top 10-12 (bike path -- GC)

 

Ancillary: Hip Glute Circuit #2

 

Total volume (4-12)