QUICK IMPORTANT DATES:

FORMAL: Friday, April 19th

SIGN UP DEADLINE FOR DRAKE ALTERNATIVE MEET: Friday, April 19th

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)

 

IMPORTANT INFO

nIRCA NATS Meet Recap

What a meet we had at nationals! There were so many stellar and notable performances I cannot possibly include them all! Make sure to check out our list of top 10 on the website because there were lots of changes to that! Here is a list of people who either improved their previous position or made the list for the first time! Congrats to all!

Mason Guell
Frank Deguire
Nick Juntunen
Luke Kubasta
Kevin Dado
Sam Jaeger
Brian Wiedenfeld
Thorne Powers
Ryan Macconnachie
Matt Laska
Quinn Lodholz
Maya Coumbe
Grace Matzke
Haley Orf
Danielle Moczynski
Rachel Weix
Courtney Mohs
Sami George
Hunter Cummings
Josie Helf
Julianne Logan
Autumn Wickman
Max Barreau
4x400 teams (Tyler Masuda, Izak Oltman, Hunter Cummings, Mason Guell for the guys)(Josie Helf, Grace Matzke, Haley Orf, and Autumn Wickman for the ladies)
4x100 (Maya Coumbe, Dakota Fingerhut, Elizabeth Schreiber, and Quinn Lodholz)
4x800 (Haley Orf, Autumn Wickman, Grace Matzke, Josie Helf)

Next, to note some of the best performances that earned our athletes an All-American title are...

Hunter Cummings- 1st place in the 400m hurdles (56.60)
Max Burreau- 6th place in the 100m (11.68)
Autumn Wickman- 2nd place in the 400m (1:00.15)
Grace Matzke- 5th place in the 400m (1:01.31)
Kyle Marcoe- 9th place in the 400m (50.77)
Sami George- 9th place in the Shot Put (8.81m)
Sami George- 9th place in the Discus (25.71m)
Adam El-Hendy- 1st place in the long jump (6.74m)
Hunter Cummings- 4th place in the 110m hurdles (15.68)
Matt Laska- 9th place in the 110 hurdles (16.62)
Autumn Wickman- 5th place in the 800 m (2:24.53)
Luke Kubasta- 6th place in the 3k steeplechase (9:56.62)
Hunter Cummings- 2nd place in the triple jump (13.26m)
Thorne Powers-4th place in the triple jump (12.91m)
Thorne Powers- 8th place in the high jump (1.67m)
WOMEN'S 4x800m- 3rd place (9:50.72)
WOMEN'S 4x400m- 1st place (4:09.26)
WOMEN's 4x100m- 7th place (54.14)
MEN'S 4x800m- 4th place (8:00.27)
MEN'S 4x400m- 6th place (3:26.76)

Overall, the men's team placed 5th and the women's team placed 6th. Very proud of our cows! Here is the link to the results! AND WHAT YOU HAVE ALL BEEN WAITING FOR... PICTURES! Here are the pictures from the meet! Thank you to everyone who helped Luke and Haley take them!

 

APPAREL

Apparel is here and ready to pick up! Tessa will be at practice on Wednesday with it and also is available via email (tjrayne@wisc.edu) if you need to pickup at another time or have any questions!

 

formal

Make sure you cast your votes for your favorite and fastest cows! Here is the link to vote! You have one more day!

 

meet's for the rest of the year

Make sure you check out the meet sign up to see if you are interested in any of the meets we have closing out the end of the semester!

 

 

WORKOUTS

 

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Long Distance	Steady state run (normal aerobic pace) 4-9 miles based on total weekly volume 4-6x Strides	Double 800s (broken miles) 3-4x (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.	Recovery run (30 minutes timed to 8 miles) 4-6x Strides	Continuous tempo with gear change: 10min @ tempo, 4x 30 second pickup with 60 sec back at tempo between, followed by 5 min at tempo finish	3-6 miles (easy aerobic) 4-6x strides		Long run 60-80 minutes (8-11 miles) end with 5x hill sprints
Mid Distance	Steady state run (normal aerobic pace) 4-9 miles based on total weekly volume 4-6x Strides	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	Recovery run (30 minutes timed to 8 miles) 4-6x Strides	Continuous tempo with gear change: 10min @ tempo, 4x 30 second pickup with 60 sec back at tempo between, followed by 5 min at tempo finish	3-6 miles (easy aerobic) 4-6x strides		Long run 40-50 minutes (5-7 miles) end with 5x hill sprints
Sprints	6x250 @ 80% 200 pace, 3 min rest	150, 200, 250, 300, 250, 200, 150	Accelerations w/ or w/o blocks	8x broken 150s

QUICK IMPORTANT DATES:

PASTA PARTY: Thursday, April 11th

NIRCA NATS: THIS WEEKEND BABBBBY!!!

FORMAL: Friday, April 19th

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)

 

IMPORTANT INFO

Rex Foster Twilight Meet Recap

Great job to everyone who competed in the meet on Friday! We have lots of cows who made the list of top 10 with some stellar performances! To start out, Zach Teuscher got that 10th spot in the 100m with a time of 12.19. Kyle Macroe ran the 200 in 23.36 for that number 7 spot while Adam El-Hendy improved his spot in the rankings, moving into 5th with a time of 22.95. Kyle Marcoe also improved his spot on the list and is now holds the second fastest 400 meter time, 50.48 seconds! Luke Kubasta made the list of top 10 in both the 1500 and in the 3k steeplechase (improving his previous time) placing 8th and 2nd respectively among those top 10 lists. Mitchell King ran a 16:37 5k, placing 8th! Adam El Hendy and Mason Guell took spots 1 and 2 in the long jump with jumps of 6.63m and 6.09m!!! Mason Guell also placed in the triple jump amongst our list of top 10, taking that 4th spot with a jump of 11.84 meters. THANK YOU AGAIN TO LUKE WHO TOOK PICTURES! Here is a link to those! And here is the full list of results!

 

sprinters!!!!

Sprinters quick note: we will be working on handoffs all week, also please make sure to bring your spikes to practice each day!

 

formal

The 2019 WTC Formal Awards Banquet will be held on 4/19 at the Fluno Center. Consider bringing a date, the more the merrier! Sign up on this spreadsheet to ensure your participation in the feast of bottomless pasta and other delicacies. We will venmo request you $27.50 per person, if your date is not in the club, we will venmo request the club member for both meals. Sign up deadline for formal is 4/12 so we can get the final head count over to Fluno peeps.

 

pasta party

In preparation for Nationals, the Barn (1601 Chadbourne Ave.) will be hosting a pasta party starting at 7:30pm! Come for lots of pasta, cookies, chocolate milk, and of course, to spend some quality time with your fellow cows.

 

apparel

Apparel orders should be in this week! Yay! Assuming those orders will be in by Thursday...we will be handing them out at the Pasta Party. So stay tuned and we will update you via Facebook and email when those apparel orders come in!

 

NATS

Stay tuned for the car list and hotel room spreadsheet that will be coming out soon!

 

 

Female team jackets

If you are a female cow who wants to rent out a team jacket ($40 but you get your money back) contact Tessa Rayne  (tjrayne@wisc.edu).

WORKOUTS

 

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Long Distance	Steady state run (normal aerobic pace) 4-9 miles based on total weekly volume 4-6x Strides	800m @ 5k RP (400m jog recovery), 2x400m @ goal 1500m pace (with 200m walk/jog recovery), 2x200m @ 800 RP (200m walk/jog recovery) 4-6x90m accelerator strides	Recovery run (30 minutes timed to 8 miles) 4-6x Strides	IF NOT RACING: 10min @ tempo, 2 min rest (active recovery), 1-2x 5 min tempo (2 min recovery) Cooldown volume as needed 4-6 strides Otherwise easy run	3-6 miles (easy aerobic) 4-6x strides	NATS	Long run 60-80 minutes (8-11 miles) end with 5x hill sprints
Mid Distance	Steady state run (normal aerobic pace) 4-9 miles based on total weekly volume 4-6x Strides	4x200m @ 800m RP, with 200m walk/jog recovery 4-6x 150m accelerators	Recovery run (30 minutes timed to 8 miles) 4-6x Strides	IF NOT RACING: 10min @ tempo, 2 min rest (active recovery), 1-2x 5 min tempo (2 min recovery) Cooldown volume as needed 4-6 strides Otherwise easy run	3-6 miles (easy aerobic) 4-6x strides	NATS	Long run 40-50 minutes (5-7 miles) end with 5x hill sprints
Sprints	6-8x 20m flies	3x150, 2x100 OR 3x250 @ 90%, 5 min rest	Blocks/Hurdles/ Jumps/Technique	Race Pace mini ladder (long and short sprints)		NATS	NATS

QUICK IMPORTANT DATES:

TEAM STUDY NIGHT: Wednesday, March 27th

CARROLL INVITE: Saturday, March 30th

BOWLING NIGHT: Thursday, April 4th

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)

 

IMPORTANT INFO

formal

The 2019 WTC Formal Awards Banquet will be held on 4/19 at the Fluno Center. Consider bringing a date, the more the merrier! Sign up on this spreadsheet to ensure your participation in the feast of bottomless pasta and other delicacies. Cost to attend is $27.50 per person and payment can be sent to @WiscoTC on Venmo. Sign up deadline for formal is 4/12 so we can get the final head count over to Fluno peeps.

 

Study night

We are not just a herd of cows that loves to run, we also love to study and do well in school🙃😉😩, so join us on Wednesday at Union South @ 8pm to study with your fellow cows!

 

Sign up for nats!

Deadline is Saturday, March 30th at 11:59 pm! Here is the link!

If you need to change your signup in any way (updated seeds, scratching, etc) after the meet deadline, there is a new section towards the bottom of the spreadsheet that doesn’t get locked where you can put down those changes!

 

reminder about practice changes

Practice will be on the outdoor track starting next week, along with that, workouts will change to Tuesday's and Thursday's and mid-distance and distance will meet at P&L (in front of science hall) everyday at 5:30! Practices will be at the shell this week like normal with Monday/Wednesday workouts!

 

Female team jackets

If you are a female cow who wants to rent out a team jacket ($40 but you get your money back) contact Tessa Rayne  (tjrayne@wisc.edu).

WORKOUTS

 

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Long Distance	3-5 x (800m, min rest, 400, min rest, 800m) all at 5k RP 5 min rest between sets	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	Broken tempo 3-4x5 min with 2 min rest -- after last tempo rep 5 min recover followed by 4x (30 seconds at speed 60 seconds recovery)	10-20 minute warm-up, 3x5min at tempo pace (2 min rest), 10-20 minute cooldown 4-6x Strides	3-6 miles (easy aerobic) 4-6x strides	CARROLL INVITE	Long run 60-80 minutes
Mid Distance	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.	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	Broken tempo 3-4x5 min with 2 min rest -- after last tempo rep 5 min recover followed by 4x (30 seconds at speed 60 seconds recovery)	10-20 minute warm-up, 3x5min at tempo pace (2 min rest), 10-20 minute cooldown 4-6x Strides	3-6 miles (easy aerobic) 4-6x strides	CARROLL INVITE	Long run 40-50 minutes
Sprints	5x250 @ 80-85%	Flying 30’s w/ mini hurdles, Plyos	Jumps/Blocks/Hurdles, technique work	3-4 x (100, 150) @ 90-95%		CARROLL INVITE

QUICK IMPORTANT DATES:

CARROLL INVITE SIGN UP DEADLINE: Saturday, March 16th

TEAM STUDY NIGHT: Wednesday, March 27th

BOWLING NIGHT: Friday, March 29th

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)

 

IMPORTANT INFO

Practice changes (v important)

Distance and Mid-Distance will be inside at the Shell until April 2nd. Workout days will continue to be Monday and Wednesday until we get on the outdoor track, then we will switch to workouts being on Tuesday's and Thursday's. For those practices in the future, we will meet in front of Science Hall Monday through Thursday, not just workout days. We’ll still meet at 5:30 pm. On workout days (Tuesday/Thursday), Mid-Distance/Distance will meet at 5:30 pm, jog over to the boat landing to do drills, and then start the workout at 6 pm on the track. THAT IS STARTING AFTER ON APRIL 2ND! Until then, everything is the same! Monday, Wednesday at the Shell at 5:30 for workouts (and regular runs on Tuesday and Thursday at 5:30 at the Shell).

Sprinters are inside until April 2nd as well!

 

Apparel deadline extended!

The apparel deadline has been extended until Wednesday, March 13th at 11:59pm! PLEASE GET YOUR APPAREL ORDERS IN ASAP SO YOU DON'T FORGET! Here is the link to the apparel!

 

sign up for the carroll invite

Deadline is Saturday, March 16th at 11:59 pm! Here is the link!

 

 

Female team jackets

If you are a female cow who wants to rent out a team jacket ($40 but you get your money back) contact Tessa Rayne  (tjrayne@wisc.edu).

WORKOUTS

 

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Long Distance	1200m @ Threshold -- 2 min rest -- 6-10 x 400m starting at 10k pace progression to 3k pace. 90 sec rest b/w each 400	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	Warm-up to Villas Park Drills in Zoo parking lot across from beach --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. Start at the 6 mile marker next to zoo parking lot run arb loop backwards to 4 mile marker and flip back. -- Shag jog to base of Edgewood Hill 5x 10 second hill sprint walk back to base between	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	3-6 miles (easy aerobic) 4-6x strides		Long run 60-80 minutes (8-11 miles) end with 5x hill sprints
Mid Distance	800m @ Threshold -- 2 min rest -- 6-8 x 200m starting at 1500m pace progressing to 800m pace. 2 min rest b/w each 200 4x in’s and out’s	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	same as distance crew	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	3-6 miles (easy aerobic) 4-6x strides		Long run 40-50 minutes (5-7 miles) end with 5x hill sprints
Sprints	150, 200, 300, 200, 150 @ 80%	Mini hurdle sprints & 6-8x flying 40s, followed by pylos	Jumps/Blocks/Hurdles, technique work	5-6x 300m speedmakers

QUICK IMPORTANT DATES:

CONCESSIONS VOLUNTEERING: Friday, March 1st

POINTER FINAL QUALIFIER MEET: Saturday, March 2nd

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)

 

IMPORTANT INFO

CLUB RELAYS RECAP

What a successful meet for our cows on Saturday! The boys placed 4th overall and the girls placed 6th overall! Here are some highlights that contain 1st, 2nd, or 3rd place finishes from this weekend! Hunter Cummings got first in the 60m hurdles and led the team to an overall first place in the 60m hurdles along with Josh Riebe and Matt Laska. The women's 4x8 placed second (Josie Helf, Grace Matzke, Autumn Wickman, and Haley Orf), the women's SMR placed third (Dakota Fingerhut, Maya Coumbe, Autumn Wickman, and Danielle Moczynski) and the women's  4x4 placed second (Maya Coumbe, Haley Orf, Josie Helf, and Autumn Wickman). Ryan MacConnachie placed third in high jump andAdam El-Hendy was the champ in the long jump! Girls got overall second in triple jump (Quinn Lodholz, Dani Kappler, and Courtney Mohs). Thorne Powers was the champion of the triple jump leading the team to an overall first place in the triple along with Payton and Hunter Cummings. FOR FULL RESULTS click this link. And for pictures from this meet provided by Luke Kubasta (we <3 luke) click this link.

 

CHANGES TO THE TOP 10

There were simply too many changes to the top 10 list for me to highlight them all (definitely not a bad problem to have)! A total of 22 changes with cows either improving their times in the list or making the top 10 list for the first time! Check it out here.

 

pleaseeee volunteer for concessions

Volunteer to work concessions at the State Wrestling match this Friday! Remember, every member needs two hours of volunteer work so if you haven't signed up for anything yet, please do so if you are able to! Sign up is here.

Female team jackets

If you are a female cow who wants to rent out a team jacket ($40 but you get your money back) contact Tessa Rayne  (tjrayne@wisc.edu).

WORKOUTS

 

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Long Distance	2k tempo, 4-6x 200m at speed	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	4-6x(300/200) 200 = jog reco. start at 3k pace cutdown to full speed relaxed	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	3-6 miles (easy aerobic) 4-6x strides	POINTER FINAL QUALIFIER MEET	Long run 60-80 minutes (8-11 miles) end with 5x hill sprints
Mid Distance	2k tempo, 4-6x 200m at speed	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	4x(200, 100, 100) 200@800pace, 100 cruise, 100 kick	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	3-6 miles (easy aerobic) 4-6x strides	POINTER FINAL QUALIFIER MEET	Long run 40-50 minutes (5-7 miles) end with 5x hill sprints
Sprints	8x150 @ 80-85%, 2:45 rest	6-8x 20m flies	Jumps/Hurdles/Blocks. 5x striders and technical work	6x 250m @80%, 4 min rest		POINTER FINAL QUALIFIER MEET

QUICK IMPORTANT DATES:

PASTA PARTY: Thursday, February 21st

CLUB RELAYS: Friday-Saturday, February 22nd and 23rd

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)

 

IMPORTANT INFO

PANTHER TUNE UP RECAP

What a meet for our cows on Saturday at UW Milwaukee! We had 20 members compete and lots of impressive performances! Tyler Masuda won the boys 800 with a time of 2:03.65 and Haley Orf placed second among a field of 20 with a time of 2:25.82, followed by Josie Helf who placed 4th in 2:28.02. Rachel Weix placed second in her first 3k race ever clocking in at 11:21.77. On the sprints side, Hunter Cummings placed third in the 60m hurdles and 2nd in the triple jump. And to end the day the WTC girls 4x4 took first (Haley Orf, Josie Helf, Tessa Rayne, and Autumn Wickman) with a time of 4:15.18! A very fun meet for our cows gearing up for Club Relays next weekend! For the full results click here!

pasta party

SOCIAL. THIS THURSDAY. AT THE BARN. 7:30PM. LOTS OF PASTA. LOTS OF COWS. COME!

For those of you who don't know where "the barn" is the address is 1601 Chadbourne Ave.

CLUB RELAYS

Keep an eye out for lots of information coming out about Club Relays, like hotel room sign ups, car lists, and meet info!

WORKOUTS

 

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Long Distance	3x (600m 400m 600m) @3k RP equal rest = 45sec per rep/ 4min per set 4-6x 200m ins and outs	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	3-5x 1200m cruise intervals 60 seconds rest 4-6x In and outs	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	3-6 miles (easy aerobic) 4-6x strides	CLUB RELAYS	Long run 70-90 minutes (9-12 miles) end with 5x hill sprints
Mid Distance	(6-8x 150) @ 800m RP 60 sec rest   4-6x 150 flys	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	4-6x 800m cruise intervals 60 seconds rest 4-6x ins and outs	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	3-6 miles (easy aerobic) 4-6x strides	CLUB RELAYS	Long run 45-60 minutes (5-8 miles) end with 5x hill sprints
Sprints	2x200 @85%, 2x150 @90%, 2x100 @95%, 3-4 min rest	6-8x 30m flies. Optional handoffs and plyos	Jumps/hurdles. Acceleration ladder (10, 20, 30, 40, 30, 20, 10) w/ or w/o blocks.	150, 100, 50, 100, 150 @95%. Follow with striders/handoffs		CLUB RELAYS

QUICK IMPORTANT DATES:

WORKSHOP: Tuesday, February 12th @ 7 in Nat 1140

PANTHER TUNE UP: Saturday, February 16th

Valentine's Day 😉

QUICK IMPORTANT LINKS:

Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)

 

IMPORTANT INFO

Workshop info

The Workshop will take place on Tuesday, February 12th @ 7pm in NAT 1140. Long distance and mid distance practice will be moved to 4:30 and sprinters practice is canceled. This workshop is mandatory.

 

big dawg meet canceled, now competing in panther tune up

The Big Dawg Invitational has been canceled and we are now competing at the Panther Tune Up at UW Milwaukee. For those of you who signed up to compete, keep a heads up for an email from Luke about more information regarding the meet change.

WORKOUTS

 

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Long Distance	5k 4-6x 800m @ 5k RP equal rest (2:30-3:30) 3k 4-6x 600m @3k RP equal rest (2:20-3:30) 4-6x 200m ins and outs	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	Alternators 600m cruise 200m surge (10k-5k pace) x5-6 10s-30s	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	3-6 miles (easy aerobic) 4-6x strides	PANTHER TUNE UP	Long run 70-90 minutes (9-12 miles) end with 5x hill sprints
Mid Distance	2-3x(3x300) 90sec rest b/w reps, 4 min rest b/w sets @ 800m RP 4-6x 200m ins and outs	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	Alternators 400m cruise 100m surge (~5k pace-1500m) x5 10s-30s	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	3-6 miles (easy aerobic) 4-6x strides	PANTHER TUNE UP	Long run 45-60 minutes (5-8 miles) end with 5x hill sprints
Sprints	Ladder: 150, 200, 300, 200, 200, 150 @ 85%	WORKSHOP	8 sets wall switches or easy cardio and easy striders	3-4 x Event Runs (50m push hard, 150m at pace, 50m hard) Event Run = 300 meters rep with 400m race tactics.		PANTHER TUNE UP

QUICK IMPORTANT DATES:

Org Fair - Wednesday, February 6th @ Kohl Center from 5-8pm

Kick Off Meeting - Thursday, February 7th in Psychology 107

Deadline to Sign Up for Big Dawg - Friday, February 8th

Sign up for the Valentines Day 5k!!!

QUICK IMPORTANT LINKS:

Facebook Page: if you are not a member, just request to join the group!
Meet Sign Up
Volunteer Sign Up
WIN page (membership stuff)

 

IMPORTANT INFO

Big dawg sign up extended

The sign up for Big Dawg Invitational has been extended to Friday, February 8th. IF MORE PEOPLE SIGN UP IT IS CHEAPER FOR EVERY PARTICIPANT. Please sign up asap.

 

Kick Off meeting

The kick off meeting is Thursday, February 7th @8pm in the Psychology building, room 107.  You need to come to the kick off meeting, especially if you are even on the edge about participating in nationals. There will be an eligibility sheet for you to sign. Also, lots of information regarding apparel and female team jackets. At 11:15pm that same night, we have the late night skate! What a blast! 

 

WOrkshop update

The workshop has been rescheduled for Tuesday, February 12th at 7pm. ALL MEMBERS ARE REQUIRED TO GO TO THE WORKSHOP. Distance practice will be moved up to 4:30pm and sprinters will not have practice.

sub zero volunteers

We are in need of volunteers for the Sub Zero race this Saturday, February 9th. Please sign up, remember that every track club member must complete two hours of volunteering by the end of this semester.

 

Concessions Volunteers

We have another volunteering opportunity this Friday, February 8th: working the concessions stand at the hockey game. We need 9 volunteers starting at 4pm. 6 spots left!

 

LADIES SIGN UP FOR CLUB RELAYS, WHAT ARE YOU WAITING FOR, IT WILL BE FUN!

WORKOUTS

 

	Monday:	Tuesday:	Wednesday:	Thursday:	Friday:	Saturday:	Sunday:
Long Distance	4-5x 1k @ CV w/200m@~3k surge, 3min rest	15 minute core (crunches, push-ups, bikes, planks) Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	6-10x800 @ tempo pace w/50 sec rest, Full Reco -- 2x200 chase	Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	3-6 miles (easy aerobic) 4-6x strides	V Day 5k	Long Run
Mid Distance	3x(500, 300)mile-800pace w/ 60sec rest 3-4 min b/w sets  + strides, drills & strength	same as long distance	6-10x400 cruise @ tempo pace w/50 rest, full reco -- 2x200 chase	same as long distance	3-6 miles (easy aerobic) 4-6x strides	V Day 5k	Long Run
Sprints	3x200, 2x150, 2x100 (Paces to come at practice)		6x100m builds or cardio (Jumps/Hurdles/Starts day)	6x100m turnarounds (sprint 50, 30 seconds rest, sprint 50) ***Will start @ 5:30 for people to go to kick off meeting		V Day 5k

QUICK IMPORTANT LINKS

Volunteer Sign Up
Facebook Page: if you are not a member, just request to join the group!
Meet Sign Up
Herdfinder- also request to join
WIN page (membership stuff)

VERY IMPORTANT STUFF

Workshop this wednesday

Wednesday the 30th we have a workshop THAT ALL MEMBERS OF WTC ARE REQUIRED TO GO TO at 7pm in the Natatorium, room 1140. Due to the timing of the workshop, sprinters will not have practice and the mid- distance/distance practice has been moved to 4:30! It will be extremely cold on Wednesday but we need all members to go to this meeting, so please bundle up and stay safe!

 

Parkside Classic Meet

The deadline to sign up for the Parkside Meet (2/2) has been extended until tonight at 11:59!

 

Time trial

Great job at the time trial cows! And thank you to all the cows out there that helped with timing and results along with Luke for taking pictures! Keep your eye out for the Moosletter coming out this week discussing the results of the time trial!

 

KIck off meeting on february 7th

Thats right folks, the kick off meeting is on February 7th (time and location tbd). Lot's of talk about this season, apparel, jerseys, and more!

 

Also pls volunteer (link above)

 

WORKOUTS

all mid-d and distance workouts include a 12-20 minute warm up and a cool down:))))

	MONDAY	TUESDAY	WEDNESDAY @ 4:30	THURSDAY	FRIDAY	SATURDAY	SUNDAY
DISTANCE	15 minute strength (Squat routine and shoes) 3x (4x400) @ 5k RP 30 sec rest b/w rep -- 4 min rest b/w sets Strides	15 minute core (crunches, push-ups, bikes, planks) Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	15 minute strength (Squat routine and shoes) 6-10x700 cruise @ anaerobic threshold pace (100m jog reco.) 4x150 flys (150 accelerations, 50m walk back to start)	15 minute core (crunches, push-ups, bikes, planks) Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	Pre-Meet Recovery/Pre-meet 15 minute core (crunches, push-ups, bikes, planks) 3-6 miles (easy aerobic) 4-6x strides	PARKSIDE MEET	10am long run
MID DISTANCE	15 minute strength (Squat routine and shoes) 3x (400, 300, 200) @ 5k-800 RP 60 sec rest/3 min rest Strides	15 minute core (crunches, push-ups, bikes, planks) Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	15 minute strength (Squat routine and shoes) 6-10x500 cruise @ anaerobic threshold pace (100m jog reco.) 4x150 flys (150 accelerations, 50m walk back to start)	15 minute core (crunches, push-ups, bikes, planks) Recovery run (3-4 tiers from 30 minutes timed to 8 miles) 4-6x Strides	Pre-Meet Recovery/Pre-meet 15 minute core (crunches, push-ups, bikes, planks) 3-6 miles (easy aerobic) 4-6x strides	PARKSIDE MEET	10 am long run
SPRINTERS	5-7 x 200s @ 80%, 2:45 max rest	8x100m accels (hitting full speed for the straightaway)	WORKSHOP	4x150m, accelerate first 50, hold speed around the turn, all out sprint last 50, full recovery; follow with 2x250, easy first 200, full speed last 50		PARKSIDE MEET

IMPORTANT INFO:

TIME TRIAL: Friday, January 25th at 6pm at THE SHELL.

 Parkside Classic Meet Deadline: January 26th, by 11:59pm

Sign up to volunteer:))))))) more info below

 

Time trial is on Friday! Use the link above to sign up! IT'LL BE SO MUCH FUN! (your times don't define you, we are here to get better, cows achieve)

 

QUICK IMPORTANT LINKS:

Facebook Page: if you are not a member, just request to join the group!

Herdfinder- also request to join

Volunteering- required for each member to do 2 hours of volunteering

WIN page (membership stuff)

HOW TO BECOME A MEMBER

first things first:

• Sign into WIN (http://win.wisc.edu).
• Navigate to the Track Club page (https://win.wisc.edu/organization/witrackclub).
• Click “Join Organization” – you should be approved within the day, but remember to do the forms as well!

Once you are approved as a member in WIN:

 

• Click on the “Forms” tab.
• Click on “MEMBERSHIP CONSENT FORM 2018-2019.”
• Fill out the form and submit it.
• You will get an email about your submitted form.
• Repeat these steps with the “SUPPLEMENTARY HEALTH WAIVER 2018-2019.”
• Repeat these steps with the “WISCONSIN TRACK CLUB MEMBERSHIP FORM.”

 

HOW TO VOLUNTEER (pls volunteer)

Every member is required by Rec Sports to complete two hours of volunteering. We have many opportunities to sign up to volunteer with your fellow cows! Please sign up sooner rather than later.

Sign up:)))

 

 

PRACTICE

Bring your wiscard! also workouts start at 5:30 so prepare to warm up before that!

Distance meets M-Th @ 5:30pm @ The Shell

Sprints/Field meet M-Th @ 6pm @ The Shell

Sunday long runs @ 10am @ Phallus

 

WORKOUTS

DISTANCE	MON:	TUES: 40 minutes easy	WED: 2k cruise intervals with ins and outs + strides, drills, and strength	THURS: 40-45 minutes, strides and core	FRI:Time Trial	SAT/SUN: Long Run- 65-75 minutes and 5 * 10 seconds hill sprints
SPRINTS	MON:	TUES: 4x200 @ 85% (3 min rest)	WED:Continuous speed-makers: 5-7 laps (sprint a 50m straightaway, slow jog 150m, sprint a 50m straightaway, etc.)	THURS:  4x100 accels, block work (optional)	FRI: Time Trial	SAT/SUN: