Category: Weekly Updates

Weekly Bulletin- Week of September 12th

TIME TRIAL RECAP

Great job to everyone who took part in the Time Trial this weekend!

Pictures can be found in the link below:

https://photos.app.goo.gl/jJHsZHdGKQTUNPdo7

Results can be found in the link below:

https://docs.google.com/spreadsheets/d/1U3pWfMo_TXgFXRnZ1agDlzauxlRs69n9zUbRuPSCKQg/edit#gid=2002498562

BORDER BATTLE

This upcoming Saturday (9/18), we will be hosting the annual Border Battle race at Verona high school. Clubs from the Midwest will be joining us for the race 🙂 You have until midnight on Wednesday (9/15) to sign up! The link is shown below. ALSO, there will be a social after the Border Battle.

https://docs.google.com/spreadsheets/d/1AXJTlQ5JGKixoJcYRXuJKJgmerDQL-_JZdalFudWGyQ/edit#gid=428000892

If you are not racing, the link to volunteer is shown below! We could really use some more help so please consider volunteering if you are able to 🙂

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=1077867980

The Friday night before the Border Battle (9/17), there will be a pasta party at the Cow House!

 

ROY GRIAK SIGN UP

Roy Griak will be taking place on Friday 9/24! It is a big meet in Minnesota that we travel to 🙂 If you are able to go, the link to sign up is shown below. You have until this Saturday (9/18) to sign up.

https://docs.google.com/spreadsheets/d/1AXJTlQ5JGKixoJcYRXuJKJgmerDQL-_JZdalFudWGyQ/edit#gid=2011727181

Volunteering opportunities

Thank you to everyone who helped volunteer at the Ironman! And a special thanks to Brian, Allie, and Jacob for volunteering all day 🙂

  • 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
 KICKOFF MEETING

SEPTEMBER 15TH will be our kickoff meeting! Here you will be able to get information about the club, our upcoming season, and have the ability to meet your board members! We will be meeting in room 1111 of the Humanities building at 8pm.

 

 
APParel update

TEAM STORE WILL OPEN SEPTEMBER 15TH. 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. 2 Accels
  3. Workout
    1. (4 - 6) x 200m
    2. Rest: 3 - 4 minutes
    3. Pace: ~ 80%
  4. Stretch and core

 

 
  1. Warm up
  2. 3 Accels
  3. Workout - Ladder
    1. 100, 150, 200, 200, 150, 100
    2. Rest
      1. After 100 - 2 minutes
      2. After 150/200 - 3 minutes
    3. Pace ~ 85%
  4. Stretch and core

 

 

 

WORKOUTS

 

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

TBA

TBA

 

TBA

 

TBA

TBA

BORDER BATTLE!

TBA

 

Weekly Bulletin- Week of April 25th

Milk meet

To celebrate our season on Friday April 30th we will be having our annual milk meet at 6:00 pm at Edward Klief Park. A new addition this year is the milk 400 for the sprinters which is a milk every 100 meters for a total of 400 meters. Following the milk meet we will have end of semester awards ceremony.

Vote for awards in the link below:

https://docs.google.com/forms/d/e/1FAIpQLSefVH-Mqb7_rqByo5RJKXeOCDd3hIPYgK9DTl_y6gBQOeMh0w/viewform

Milk meet sign up:

https://docs.google.com/spreadsheets/d/1DorSlQruYm0twuCwG1w97PWt6SP6CXTCsU9H6dgl8jM/edit#gid=0

Volunteering opportunities
  • Project Wingspan - Project Wingspan is an organization working to help support migrating monarchs and the imperiled rusty-patched bumble bee populations throughout the Midwest. Michael Smith is now a certified team lead, and will be assembling a group of cows to journey out into the great unknown and collect native seeds throughout the coming summer and fall. If you are interested (as I suspect you are) the first step is to complete a ~2 hour training module linked here. Then sign up on the volunteer spreadsheet!

 

  • 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 starting on April 10th. If you are interested in this awesome volunteer opportunity, fill out the form!

 

  • Summer Track Series – If you’re in Madison this summer, we could use your help volunteering at our community track meets we put on for the Madison community! Be on the lookout for a signup sheet to come out soon.

QUICK IMPORTANT LINKS:

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

IMPORTANT INFO
BADGER BADGE

Linked below is the google form to submit your badger badge! Do not forget to do so every 7 days in order to come to practice 🙂

https://docs.google.com/forms/d/e/1FAIpQLSf78HEvxe2J8hk3XCSuBL0Kle-kvMArhth4T1YOXmu_yql6LA/viewform

 
APParel update

GIRLS -- If you are interested in Wisconsin Track Club windbreaker, there are some left! There are 7 mediums, 5 larges and 2 xlarges. If interested, you can reach out to our apparel coordinator Ashley.

TEAM STORE APPAREL HAS ARRIVED. You can reach out to ullius@wisc.edu about picking up any apparel, headbands, or mask that you may need! The apparel will also be for pick up at the milk meet this Friday 🙂

 

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

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

 

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

Warm-up 12-20 minutes

Drills and strides

MD: 

Double 300s (also called broken 600s) 3-4x (2x300m) @ 1500m RP to slightly faster. Directions: 300m @ 1500m RP, 60 sec recovery (100m walk back to start) 300m 1-2 seconds faster than the first, 3 min recovery between sets

Cooldown volume as needed to hit daily mileage needs

LD: 

Double 800s (broken miles) 2-4x (2x800) @ 5k pace to slightly faster.

Directions: 800m @ 5k RP, 60 sec recover, 800m 1-3 seconds faster that first, 4 min recovery between sets.

Cooldown as much volume as needed to hit daily miles

Everyone

Recovery run (4-6miles)

4-6x Strides

 

Everyone

4-6 mile run w 3 x 2-3 min pick-ups (around threshold pace) starting halfway, equal recovery

4-6x Strides

Optional core workout afterwards at home

 

Everyone

Recovery run (4-6miles)

4-6x Strides

No Practice, Pre-Meet

Recovery/Pre-meet

3-6 miles (easy aerobic)

4-6x strides

 
Dual Meet

LONG Run Flex Day(If not racing)

MD: Long run 40-50 minutes (5-7 miles) end with 5x hill sprints

LD: Long run 50-70 minutes (8-11 miles) end with 5x hill sprints

 

Weekly Bulletin- Week of April 18th

Namaste Yogis

Great job to everyone who came out and did yoga 🙂

DUal meet this saturday

This Saturday (4/24) we will be having a dual meet against Minnesota at  the Edgewood track.

Meet information can be found in the link below:

https://docs.google.com/document/d/1fZPVSlJPkvqA1Sac_NBtV4WojWBwq78upQa8ne-WAIQ/edit?usp=sharing

Meet registration can be found in the link below:

https://docs.google.com/spreadsheets/d/1ZA3ois-ZEz2Li3dpsxy69juMeaSD0bae1rsawK9ST4k/edit?fbclid=IwAR29yMcesCNKX8hH9A9m8yU6seYffrWrSamWZjBZwztZt_uB3cX2TR6f-lo#gid=322120550

 

Volunteering opportunities
  • Project Wingspan - Project Wingspan is an organization working to help support migrating monarchs and the imperiled rusty-patched bumble bee populations throughout the Midwest. Michael Smith is now a certified team lead, and will be assembling a group of cows to journey out into the great unknown and collect native seeds throughout the coming summer and fall. If you are interested (as I suspect you are) the first step is to complete a ~2 hour training module linked here. Then sign up on the volunteer spreadsheet!

 

  • 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 starting on April 10th. If you are interested in this awesome volunteer opportunity, fill out the form!

 

  • Summer Track Series – If you’re in Madison this summer, we could use your help volunteering at our community track meets we put on for the Madison community! Be on the lookout for a signup sheet to come out soon.

QUICK IMPORTANT LINKS:

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

IMPORTANT INFO
BADGER BADGE

Linked below is the google form to submit your badger badge! Do not forget to do so every 7 days in order to come to practice 🙂

https://docs.google.com/forms/d/e/1FAIpQLSf78HEvxe2J8hk3XCSuBL0Kle-kvMArhth4T1YOXmu_yql6LA/viewform

 
APParel update

GIRLS -- If you are interested in Wisconsin Track Club windbreaker, there are some left! There are 7 mediums, 5 larges and 2 xlarges. If interested, you can reach out to our apparel coordinator Ashley.

 

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

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

 

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

Warm-up 12-20 minutes

Drills and strides

MD: 

Double 300s (also called broken 600s) 3-4x (2x300m) @ 1500m RP to slightly faster. Directions: 300m @ 1500m RP, 60 sec recovery (100m walk back to start) 300m 1-2 seconds faster than the first, 3 min recovery between sets

Cooldown volume as needed to hit daily mileage needs

LD: 

Double 800s (broken miles) 2-4x (2x800) @ 5k pace to slightly faster.

Directions: 800m @ 5k RP, 60 sec recover, 800m 1-3 seconds faster that first, 4 min recovery between sets.

Cooldown as much volume as needed to hit daily miles

Everyone

Recovery run (4-6miles)

4-6x Strides

 

Everyone

4-6 mile run w 3 x 2-3 min pick-ups (around threshold pace) starting halfway, equal recovery

4-6x Strides

Optional core workout afterwards at home

 

Everyone

Recovery run (4-6miles)

4-6x Strides

No Practice, Pre-Meet

Recovery/Pre-meet

3-6 miles (easy aerobic)

4-6x strides

 
Dual Meet

LONG Run Flex Day(If not racing)

MD: Long run 40-50 minutes (5-7 miles) end with 5x hill sprints

LD: Long run 50-70 minutes (8-11 miles) end with 5x hill sprints

 

Weekly Bulletin- Week of April 11th

Crazylegs completed

Way to go to those of you who ran in our mock Crazylegs 8k race!

Results can be found in the link below:

https://docs.google.com/spreadsheets/d/1bHVai9Qb-kAJD4E7Sks0cDIvaL9VG_B80R2UAPNQWdo/edit?usp=sharing

Be on the lookout for a meet signup for our dual meet against Minnesota Run Club on Saturday April 24th!

 

Girls function

This Thursday we will be tie-dying socks instead of practice. We will still be meeting at 5:30pm at Allie Levin's house.

Yoga this sunday

Yoga this Sunday! This will be held at Allie Levin's house and will begin around 11am. There will also be bagels around 10:30am before yoga for anyone who wants them.

Volunteering opportunities
  • Project Wingspan - Project Wingspan is an organization working to help support migrating monarchs and the imperiled rusty-patched bumble bee populations throughout the Midwest. Michael Smith is now a certified team lead, and will be assembling a group of cows to journey out into the great unknown and collect native seeds throughout the coming summer and fall. If you are interested (as I suspect you are) the first step is to complete a ~2 hour training module linked here. Then sign up on the volunteer spreadsheet!

 

  • 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 starting on April 10th. If you are interested in this awesome volunteer opportunity, fill out the form!

 

  • Summer Track Series – If you’re in Madison this summer, we could use your help volunteering at our community track meets we put on for the Madison community! Be on the lookout for a signup sheet to come out soon.

QUICK IMPORTANT LINKS:

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

IMPORTANT INFO
BADGER BADGE

Linked below is the google form to submit your badger badge! Do not forget to do so every 7 days in order to come to practice 🙂

https://docs.google.com/forms/d/e/1FAIpQLSf78HEvxe2J8hk3XCSuBL0Kle-kvMArhth4T1YOXmu_yql6LA/viewform

 
APParel update

GIRLS -- If you are interested in Wisconsin Track Club windbreaker, there are some left! There are 7 mediums, 5 larges and 2 xlarges. If interested, you can reach out to our apparel coordinator Ashley.

COW MASKS -- Cow masks can be picked up Monday and Wednesday of this week from 10am-4pm at Union South! There are a couple of extra so if you forgot to sign up you still might have a chance to get one. These can be picked up from Ashley and her email is ullius@wisc.edu  if you need to contact her!

 

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

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

 

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

Everyone

12-15 min warm-up

10min @ tempo, 2 min rest (active recovery), 1-3x 5 min tempo (1 min recovery)

Cooldown volume as needed

4-6 strides

Everyone

Recovery run (4-6miles)

4-6x Strides

Optional core workout afterwards at home

 

MD: 

6x200m @ 800m RP, with 200m walk/jog recovery

4-6x 150m Strides

LD:

2x800m @ 5k RP (400m jog recovery), 2x400m @ goal 1500m pace (with 200m walk/jog recovery), 2x200m @ 800 RP (200m walk/jog recovery)

4-6x100m strides

Cooldown as much volume as needed to hit daily miles

 

Everyone

Recovery run (4-6miles)

4-6x Strides

Optional core workout afterwards at home

NO PRACTICE

Recovery run (4-6miles) or Cross Train

4-6x Strides

 

Fast Paced Long Run (7:45+)

Easy run 7-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Optional core workout afterwards at home

Faster Paced Long Run (7:45 or faster)

Easy run 8-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Yoga afterwards at Allie’s house at 11 am

 

Weekly Bulletin- Week of March 28th

Great long run!

Great job to everyone who ran the lake loop run 🙂 Way to get those miles in!

 

Volunteering opportunity

Close your eyes, imagine yourself frolicking through scenic prairies of Wisconsin on a beautiful summer's/autumn's day with your favorite volunteer coordinator. The birds are chirping, the brooks are babbling, and the fresh air fills you soul with a newfound appreciation for the simple things in life. This wistful dream could soon be a reality. Project Wingspan is an organization working to help support migrating monarchs and the imperiled rusty-patched bumble bee populations throughout the Midwest.

Michael Smith is now a certified team lead, and will be assembling a group of cows to journey out into the great unknown and collect native seeds throughout the coming summer and fall. If you are interested (as I suspect you are) the first step is to complete a ~2 hour training module linked here: https://www.pollinator.org/wingspan/seed-collection?fbclid=IwAR1OhynZzG5ThTLmtST5adDNK9HyDZUtxCJoZXYbDbHyfhHY1ynFv3nZ11c.

This module can be completed on your own time and will teach you about field protocols as well as plant identification (It is not difficult at all and would be a hoot to complete with a group of friends). Bonus: completing the module will count towards your volunteer hours (training hours can be logged here: https://docs.google.com/spreadsheets/d/1Bkg02u6Dxui8UaXPN_BGc01zMPHD3X_7w_HaYrBGoL8/edit?usp=sharing

We will likely have 1-2 collection adventures a month Aug-Nov in which we will either carpool out to a site (Covid willing) or saddle up on our bicycles, so GET EXCITED. Even if you will not be in the Madison area, I encourage those interested in fall participation to get the training module completed sooner rather than later. Please don't hesitate to reach out with any questions:).

QUICK IMPORTANT LINKS:

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

IMPORTANT INFO
BADGER BADGE

Linked below is the google form to submit your badger badge! Do not forget to do so every 7 days in order to come to practice 🙂

https://docs.google.com/forms/d/e/1FAIpQLSf78HEvxe2J8hk3XCSuBL0Kle-kvMArhth4T1YOXmu_yql6LA/viewform

 
APParel update

GIRLS -- If you are interested in Wisconsin Track Club windbreaker, there are some left! There are 7 mediums, 5 larges and 2 xlarges. If interested, you can reach out to our apparel coordinator Ashley.

COW MASKS -- Cow masks are currently being made so those will be coming soon!

 

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

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

 

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

Everyone

Recovery run (5-7miles)

4-6x Strides

Optional core workout afterwards at home

MD/LD

Warm-up to 10-20 minutes

Broken tempo 3-4x5 min with 1 min rest -- after last tempo rep 5 min recover followed by 4x (30 seconds at speed 60 seconds recovery)

Cooldown volume as needed

 

Everyone

Recovery run (5-7miles)

4-6x Strides

Optional core workout afterwards at home

 

Warm-up 12-20 minutes

Drills/Stretch

MD: 

Broken 600m reps (400@1500m RP, 30 second rest, 200m “kick” closer to 800m pace, no straining) Four 600m sets, 3 min rest between sets.

Cooldown volume as needed to hit daily mileage needs

LD:

3-5 x (800m, min rest, 400, min rest, 800m) all at 5k RP 5 min rest between sets

Cooldown as much volume as needed to hit daily miles

Cooldown volume as needed

NO PRACTICE

Recovery run (4-6miles) or Cross Train

4-6x Strides

 

Fast Paced Long Run (7:45+)

Easy run 7-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Optional core workout afterwards at home

Faster Paced Long Run (7:45 or faster)

Easy run 8-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Optional core workout afterwards at home

 

Weekly Bulletin- Week of March 21st

First track time trial

Amazing job to everyone who ran in the time trial 🙂

You can find the results linked below!

https://docs.google.com/spreadsheets/d/1aUJYjU5KcYdaG5KyXrKkAJZ30niocLu5ZtUXhrV44mc/edit#gid=0

Pictures from the meet can be found linked below too!

https://photos.google.com/share/AF1QipMtddorYdehUv_Ni2X4Ud91LkyGQX3K9EybdE_OTDUigkqrCOdaMWLNxKfXaPmBzQ?key=YTB5NFljQjh0MWhOTmVWSnNPTC1rYzFOTTE4c1hR

 

Volunteering opportunity

Close your eyes, imagine yourself frolicking through scenic prairies of Wisconsin on a beautiful summer's/autumn's day with your favorite volunteer coordinator. The birds are chirping, the brooks are babbling, and the fresh air fills you soul with a newfound appreciation for the simple things in life. This wistful dream could soon be a reality. Project Wingspan is an organization working to help support migrating monarchs and the imperiled rusty-patched bumble bee populations throughout the Midwest.

Michael Smith is now a certified team lead, and will be assembling a group of cows to journey out into the great unknown and collect native seeds throughout the coming summer and fall. If you are interested (as I suspect you are) the first step is to complete a ~2 hour training module linked here: https://www.pollinator.org/wingspan/seed-collection?fbclid=IwAR1OhynZzG5ThTLmtST5adDNK9HyDZUtxCJoZXYbDbHyfhHY1ynFv3nZ11c.

This module can be completed on your own time and will teach you about field protocols as well as plant identification (It is not difficult at all and would be a hoot to complete with a group of friends). Bonus: completing the module will count towards your volunteer hours (training hours can be logged here: https://docs.google.com/spreadsheets/d/1Bkg02u6Dxui8UaXPN_BGc01zMPHD3X_7w_HaYrBGoL8/edit?usp=sharing

We will likely have 1-2 collection adventures a month Aug-Nov in which we will either carpool out to a site (Covid willing) or saddle up on our bicycles, so GET EXCITED. Even if you will not be in the Madison area, I encourage those interested in fall participation to get the training module completed sooner rather than later. Please don't hesitate to reach out with any questions:).

QUICK IMPORTANT LINKS:

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

IMPORTANT INFO
BADGER BADGE

Linked below is the google form to submit your badger badge! Do not forget to do so every 7 days in order to come to practice 🙂

https://docs.google.com/forms/d/e/1FAIpQLSf78HEvxe2J8hk3XCSuBL0Kle-kvMArhth4T1YOXmu_yql6LA/viewform

 
APParel update

GIRLS -- If you are interested in Wisconsin Track Club windbreaker, there are some left! There are 7 mediums, 5 larges and 2 xlarges. If interested, you can reach out to our apparel coordinator Ashley.

COW MASKS -- Cow masks are currently being made so those will be coming soon!

 

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

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!

Movin' shoes sale

The time is here to get all the running gear you’ve been putting off for the last few months! Movin’ Shoes on Park St will be offering us a WTC spring sale night on Sunday 3/28 at 4 PM!

WTC members will receive 20% off shoe purchases and 25% off all regularly priced apparel including all the brand spanking new spring gear. More info and appointment sign up sheet to come soon, stay tuned!

Sign up on the spreadsheet linked below:

https://docs.google.com/spreadsheets/d/1r5R1_zdL--YmAyl0rdCHOhqScX2UGFwkKDodLnO0vsE/edit#gid=0

 

WORKOUTS

 

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

Warm-up 12-20 minutes

Drills/Stretch

MD:

3x5 min with 2 min rest

LD: 

Broken tempo 2x10min with 2 min rest

Cooldown volume as needed

Everyone

Recovery run (5-7miles)

4-6x Strides

Optional core workout afterwards at home

 

Warm-up 12-20 minutes

Drills/Stretch

MD: 

Fartlek based on perceived effort 30-30-60-90-90-60-30-30 with 1 minute rest between. 30s @ faster than RP, 60 @ RP, 90 @ CV/Cruise pace

LD: 

Fartlek based on perceived effort 30sec-1 min-2 min-3 min-3 min-2 min-1 min-30sec with 1 minute rest between. 30s @ faster than RP, 1 and 2 min @ RP, 3s @ CV/Cruise pace

Cooldown as much volume as needed to hit daily miles

 

Everyone

Recovery run (5-7miles)

4-6x Strides

Optional core workout afterwards at home

NO PRACTICE

Recovery run (4-6miles) or Cross Train

4-6x Strides

 

Fast Paced Long Run (7:45+)

Easy run 7-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Optional core workout afterwards at home

Faster Paced Long Run (7:45 or faster)

Easy run 8-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Optional core workout afterwards at home

 

Weekly Bulletin- Week of March 14th

Practice time adjustment

For practice times, Mondays and Wednesdays will now be split by pace groups again! The fast group will meet at 5:15pm while the faster group will meet at 5:30 pm.

ALSO...do not forget that you need to resubmit your green badger badge every 7 days 🙂 You can do so through the link below.

https://docs.google.com/forms/d/e/1FAIpQLSf78HEvxe2J8hk3XCSuBL0Kle-kvMArhth4T1YOXmu_yql6LA/viewform

 

Time trial this weekend
Wisconsin track club will be hosting a track meet THIS Saturday (March 20th) at 1pm at the Verona High School track (700 N Main St, Verona, WI 53593)!
The list of events is:
  • 100m dash
  • 200m dash
  • 400m dash
  • 800m run
  • 1500m run
  • 3000m run
  • long jump
  • triple jump
  • shotput
  • discus

The sign-up deadline for the meet is this Thursday at 11:59pm. You can sign up on the team spreadsheet. Because the track is about 10 miles from campus, we are planning to carpool to the track (with masks on). Make sure to mark on the spreadsheet if you have a car available for carpooling (you will be reimbursed for gas)!

 

Volunteering opportunity

Close your eyes, imagine yourself frolicking through scenic prairies of Wisconsin on a beautiful summer's/autumn's day with your favorite volunteer coordinator. The birds are chirping, the brooks are babbling, and the fresh air fills you soul with a newfound appreciation for the simple things in life. This wistful dream could soon be a reality. Project Wingspan is an organization working to help support migrating monarchs and the imperiled rusty-patched bumble bee populations throughout the Midwest.

Michael Smith is now a certified team lead, and will be assembling a group of cows to journey out into the great unknown and collect native seeds throughout the coming summer and fall. If you are interested (as I suspect you are) the first step is to complete a ~2 hour training module linked here: https://www.pollinator.org/wingspan/seed-collection?fbclid=IwAR1OhynZzG5ThTLmtST5adDNK9HyDZUtxCJoZXYbDbHyfhHY1ynFv3nZ11c.

This module can be completed on your own time and will teach you about field protocols as well as plant identification (It is not difficult at all and would be a hoot to complete with a group of friends). Bonus: completing the module will count towards your volunteer hours (training hours can be logged here: https://docs.google.com/spreadsheets/d/1Bkg02u6Dxui8UaXPN_BGc01zMPHD3X_7w_HaYrBGoL8/edit?usp=sharing

We will likely have 1-2 collection adventures a month Aug-Nov in which we will either carpool out to a site (Covid willing) or saddle up on our bicycles, so GET EXCITED. Even if you will not be in the Madison area, I encourage those interested in fall participation to get the training module completed sooner rather than later. Please don't hesitate to reach out with any questions:).

QUICK IMPORTANT LINKS:

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

IMPORTANT INFO

 

APParel update

GIRLS -- If you are interested in Wisconsin Track Club windbreaker, there are some left! There are 7 mediums, 5 larges and 2 xlarges. If interested, you can reach out to our apparel coordinator Ashley.

The team store will be closing at 11:59pm on March 15th! Hurry to get that apparel 🙂 So many different apparel options to choose from including headbands.

The code for the BSN store is below!

 

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

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!

Movin' shoes sale

The time is here to get all the running gear you’ve been putting off for the last few months! Movin’ Shoes on Park St will be offering us a WTC spring sale night on Sunday 3/28 at 4 PM!

WTC members will receive 20% off shoe purchases and 25% off all regularly priced apparel including all the brand spanking new spring gear. More info and appointment sign up sheet to come soon, stay tuned!

WORKOUTS

 

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

Warm-up 12-20 minutes

Drills/Stretch

MD: 

800m(3 min) @ Threshold -- 2 min rest -- 6-8 x 200m(40 sec) starting at 1500m pace progressing to 800m pace. 2 min rest b/w each 200

4x in’s and out’s

LD:

1200m(4.5 min) @ Threshold -- 2 min rest -- 6-10 x 400m(90 sec) starting at 10k pace progression to 3k pace. 90 sec rest b/w each 400

Cooldown

Everyone

Recovery run (5-7miles)

4-6x Strides

Optional core workout afterwards at home

4-6x Strides

 

MD/LD

Warm-up to Villas Park

Drills

2-4 mile progression run starting 20-30 seconds slower than threshold pace, cutdown 5-10 seconds per mile down to threshold pace, then maintain.

5x 10 second hill sprint walk back to base between (as fast as possible while maintaining form)

Cooldown

 

Everyone

Recovery run (5-7miles)

4-6x Strides

Optional core workout afterwards at home

Pre-Meet/Rest

Pre-meet or Rest

3-6 miles (easy aerobic)

4-6x strides

 
Time Trial

Long Run (Everyone)/Rest

Easy run 7-10 miles (or 65-85 min)

Optional core workout afterwards at home

 

Weekly Bulletin- Week of March 7th

Practice time adjustment

For practice times, Mondays and Wednesdays will now be split by pace groups again! The fast group will meet at 5:15pm while the faster group will meet at 5:30 pm.

Do not forget that you need to resubmit your green badger badge every 7 days 🙂 You can do so through the link below.

https://docs.google.com/forms/d/e/1FAIpQLSf78HEvxe2J8hk3XCSuBL0Kle-kvMArhth4T1YOXmu_yql6LA/viewform

 

Post bagel run recap

Thank you to everyone who came out to the bagel run! The wizard created quite the bagel after his run...

 

QUICK IMPORTANT LINKS:

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

IMPORTANT INFO

 

APParel update

The team store is open! So many different apparel options to choose from including headbands. The store will be closing 11:59pm on March 15th.

The code for the BSN store is below!

 

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

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!

upcoming events

We will be having a time trial on Saturday 3/20 so stayed tune for that!

WORKOUTS

 

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

Warm-up 12-20 minutes

Drills/Stretch

MD:

2-3x(3x50sec) 90sec rest b/w reps, 4 min rest b/w sets @ 800m RP

4-6x 200m

LD:

5k 4-6x 800m(3:00min) @ 5k RP 2 min active recovery

3k 4-6x 400m(1:30min) @3k RP equal active recovery

3-5x 200m ins and outs

Cooldown

Everyone

Recovery run (5-7miles)

4-6x Strides

 

Warm-up 12-20 minutes

Drills/Stretch

LD: 

3-5 x EMH hill set (1 set = (easy (E), 5k pace (Medium), sprint (Hard))), jog down

MD:

2-4 x EMH hill set (1 set = (easy (E), 5k pace (Medium), sprint (Hard))), jog down

Cooldown

 

Everyone

Recovery run (5-7miles)

4-6x Strides

NO PRACTICE

Recovery run (4-6miles) or Cross Train

4-6x Strides

 

Fast Paced Long Run (7:45+)

Easy run 7-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Optional core workout afterwards at home

OR REST

Faster Paced Long Run (7:45 or faster)

Easy run 8-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Optional core workout afterwards at home

OR REST

 

Weekly Bulletin- Week of February 21st

Great time trial everyone!

Congrats to everyone who ran the time trial! Great to see everyone's training is paying off. Special shout-out to the winner of the boys race Zach Spears and the winner of the girls race Lauren Fitzsimmons 🙂

Pictures are linked below if you are interested!

https://photos.app.goo.gl/qXmCRZzrKbA4Wvnf7

QUICK IMPORTANT LINKS:

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

IMPORTANT INFO
BADGer BADGE

Make sure that you update your Badger Badge every seven days so that you are able to attend practice! You can find the link to submit your Badger Badge in the instagram bio.

Diversity & Inclusion event

Two groups called Madison Gospel 5k Foundation and She Runs This Town Madison are putting on an event to promote diversity. The diversity and inclusion committee will be hosting this event February 22nd at 7pm to show how you can help with diversity and inclusion in your club. The zoom link for the event is below!

https://us02web.zoom.us/meeting/register/tZUqdOiurT0jGdZrRzcstHiEXUNx4OLlvVFb

 

Sledding this week

Sledding! Thursday at Observatory Hill @7:30pm (this is weather dependent so if it is too warm we will have a game night with the wizard instead!)

There is a Facebook event created so make sure to sign up there!

 

APPAREL This semester

Our apparel coordinator is in the working on creating new pieces of apparel for this semester. Keep on the look out for some sick new cow merch 🙂

 

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

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

 

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

LD: 

Warm-up 12-20 minutes

Drills/Stretch

3-5x 5 min cruise intervals 60 seconds rest

4-6x strides

Cooldown

MD:

Warm-up 12-20 minutes

Drills/Stretch

4-6x 3:30 cruise intervals 60 seconds rest

4-6x strides

Cooldown

Everyone

Recovery run (5-7miles)

4-6x Strides

Optional core workout afterwards at home

 

LD: 

Warm-up 12-20 minutes

Drills/Stretch

3-5 x EMH hill set (1 set = (easy (E), 5k pace (Medium), sprint (Hard))), jog down

Cooldown

MD:

Warm-up 12-20 minutes

Drills/Stretch

2-4 x EMH hill set (1 set = (easy (E), 5k pace (Medium), sprint (Hard))), jog down

Cooldown

 

Everyone

Recovery run (5-7miles)

4-6x Strides

Optional core workout afterwards at home

NO PRACTICE

Recovery run (4-6miles) or Cross Train

4-6x Strides

 

Fast Paced Long Run (7:45+)

Easy run 7-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Optional core workout afterwards at home

OR REST

Faster Paced Long Run (7:45 or faster)

Easy run 8-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Optional core workout afterwards at home

OR REST

 

Weekly Bulletin- Week of Februray 14th

IMPORTANT Information:

Important information for practice for the rest of the semester! Make sure you have a GREEN badger badge in order to attend practice. You are to submit a screenshot of your green badge every 7 days. This screenshot MUST include the green check mark and the colored-ring photo ID. This starts TOMORROW! Check your email for a link from your track club leaders. The link will also be in our INSTAGRAM bio 🙂

There is currently a spit speed race... can you beat Allie Levin's 45 second record?!

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

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!

QUICK IMPORTANT LINKS:

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

IMPORTANT INFO

TIME TRIAL AT the end of this WEEk

THURSDAY will be the sprinter time trial at the normal practice times, 4pm or 6pm at the Shell.

FRIDAY will be the distance time trial which will be a 5k on the lakeshore path at 4:30pm or 5pm.

Make sure to sign up on the google sheet linked below.

https://docs.google.com/spreadsheets/u/2/d/1ZA3ois-ZEz2Li3dpsxy69juMeaSD0bae1rsawK9ST4k/htmlview

APPAREL This semester

Our apparel coordinator is still working on creating new pieces of apparel for this semester. Keep on the look out for some sick new cow merch 🙂 A possible cow mask is in the making!

 

WORKOUTS

 

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

Warm-up 12-20 minutes

Drills/Stretch

2-3x(3x50sec) 90sec rest b/w reps, 4 min rest b/w sets @ 800m RP

4-6x 200m ins and outs

Cooldown

 

LD:

Warm-up 12-20 minutes

Dills/Stretch

5k 4-6x 800m(3:00min) @ 5k RP equal rest (2:30-3:30)

3k 4-6x 600m(2:00min) @3k RP equal rest (2:00-3:00)

4-6x 200m ins and outs

Cooldown

 Everyone

Recovery run (4-6miles)

4-6x Strides

Optional core workout afterwards at home

 

Warm-up 12-20 minutes

Drills/Stretch

400m(1:30min) @cruise with 30 sec surge (~3k pace-1500m) x4-6 with 1 min rest

Cooldown

 

LD: 

Warm-up 12-20 minutes

Drills/Stretch

600m(2:00-2:30min) @cruise with 30 sec surge (10k-5k pace) x4-6 with 1 min rest

Cooldown

 
 Everyone

Pre Meet (4 miles)

4-6x Strides

Optional core workout afterwards at home

Time Trial of the Cows Winter Edition 5k (DISTANCE)

Fast Paced Long Run (7:45+)

Easy run 7-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Optional core workout afterwards at home

 Faster Paced Long Run (7:45 or faster)

Easy run 8-10 miles (or 65-85 min)

End with 4-6 strides or 5x hill sprints

Optional core workout afterwards at home