in this issue:
announcements
carroll and st. norbert's recap
SOCIALS
workouts for the week of march 31st
announcements
formal
Folks, sign up for formal! The 2019 WTC Formal Awards Banquet will be held on 4/19 at the Fluno Center. I'd like to emphasize that you do not need a date to formal, but the more the merrier! Sign up on this spreadsheet to ensure your participation in the feast of bottomless pasta and other delicacies. The deadline is April 13th! Cost to attend is $27.50 per person and payment can be sent to @WiscoTC on Venmo.
practice change
This week, we will be moving practices from the Shell to McClimon Track! Mid-Distance/Distance will have workouts on Tuesday's and Thursday's and will begin meeting at Park and Langdon in front of Science Hall at 5:30 every day! For those Tues/Thurs workout days, we’ll do a warm up jog together over to the boat landing where we will do drills, and then we will move over to the track to begin the workout at 6 pm.
volunteering opportunities
Here is a quick note of the rest of our volunteering opportunities for the semester! We have RACE on Saturday, April 6th and Saturday, April 13th! Then, we have a friendship walk with best buddies (a club here on campus) on Friday, April 26th!
carroll and st. norbert's recap
In some unideal conditions, our cows still managed to achieve! At the Carroll Invite on Thursday, Frank Deguire ran the 3k steeplechase, and became the 4th fastest time in the list of top 10 (10:51.98)! Brian Wiedenfeld ran an impressive 16:50 5k, and now holds the 10th fastest outdoor 5k in the books! As for St. Norberts, the full list of results can be found here, and here are the pictures that Luke and Danielle took (thank you<3). Max Barreau and Adam El- Hendy both got on to the list of top 10 in the 100 and 200 meter dash and placed in the top 3 for both events! Kyle Marcoe, Trevor Glass, and John Masse made the list of top 10 in the 400 m. Jacob Biewer placed first at St. Norbert's and now holds the second fastest 110 meter hurdle time and Thomas Mengwasser now holds the 6th fastest 400 meter hurdle time! On the women's side, Josie Helf placed second and accomplished an overall 8th place on the list of top 10 along with Grace Matzke who is now 10th on the list! Julianne Logan ran the 1500m and is now 8th on the list of top 10. And finally, Rachel Weix and Danielle Moczynski both ran speedy 5k's to round out our list of top 10, placing 4th and 7th respectively.
SOCIALS
pasta party
We have a pasta party on Thursday, April 11th at 7:30 at the Barn (1601 Chadbourne Ave)!!! Come enjoy some pasta, cookies, and chocolate milk with your fellow cows! Last one of the year! Don't miss it!
formal
The most anticipated social event of the year! Sign up!
workouts for the week of march 31st
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Distance | Steady state run (normal aerobic pace) 4-9 miles based on total weekly volume
4-6x Strides |
3-5 1k alternators (200m surge moves around. Example: 400m @ 5k-10k pace, 200m @ 1500m, 400m @ 5k-10k. Then Rep #2 would be 600m @5k-10k pace, 200m @ 1500m, 200m at 5k pace) We did this workout during indoors. 3 min rest between Ks | If racing Friday: 40-60 min -- half way into the run 6x 30 sec pickups (no prescribed pace, just change gears) If not racing: Recovery run (30 minutes timed to 8 miles) 4-6x Strides |
If racing Friday:
3-6 miles (easy aerobic) 4-6x strides If not racing: 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 (as fast as possible while maintaining form) |
3-6 miles (easy aerobic)
4-6x strides if not racing
|
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 |
4x600m alternator (200m @ 5k pace, 200m 1500m pace, 200m @ 3k pace -- continuous over 600m) 2:30 rest between 600s
4-6x 150m accelerators |
If racing Friday:
40-60 min -- half way into the run 6x 30 sec pickups (no prescribed pace, just change gears) If not racing: 15 minute core (crunches, push-ups, bikes, planks) Recovery run (30 minutes timed to 8 miles) 4-6x Strides |
If racing Friday:
3-6 miles (easy aerobic) 4-6x strides If not racing: 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 (as fast as possible while maintaining form) |
3-6 miles (easy aerobic)
4-6x strides if not racing |
Long run 40-50 minutes (5-7 miles) end with 5x hill sprints | |
| Sprinters | 6x200 @ 85-90%, 3-4 minutes rest | 6-8x flying 50’s (timed) | Blocks/Hurdles/ Jumps/ Technique |
2-3x broken 300’s @ 400 goal pace (150, rest, 150) OR
4x broken 150’s @ 200 goal pace (75, rest, 75), 5-7 minute rest for both |