March Moosletter 2022

in this issue:

February Recap

update on the season

upcoming meets

dinner at dining halls

logistics

Workouts this week

february recap

Ice Skating

Big Dawg Invite

Dick Hendricks Invite

Lake Crossing

Yoga

Dinner at Dining Halls

Club Relays

update on the season

We are nearing the end of the indoor track season! We have competed in four out of five meets so far. Our Cows have set meet records, won races, and, in other words, achieved. 🙂

Great job to everyone who competed this weekend at Club Relays! Women took 2nd and men took 3rd out of 15 teams. Claire Biegalski broke the meet record in the 60m hurdles with a time of 9.20 and some of our sprinters got silly in their 4x400m relay!

Club Relays Pictures

Club Relays Results

upcoming meets

Pointer Final Qualifier: Our last meet of the indoor season, the Pointer Final Qualifier, is on Saturday, March 5th. Good luck to those competing! Meet information can be found here. Members are not required to test for COVID before the meet, and each driver will decide if masks are required in their car. Individual members are welcome to get tested and wear masks, if they prefer.

Nationals: Nationals for outdoor track is the weekend of April 2nd in Olivet, MI. Stay tuned for signup details!

dinner at dining halls

We had a blast at dinner at Gordon last Thursday! Don't worry lakeshore folks, we are headed to Dejope this Thursday, March 3rd, for dinner at 7pm!

PRACTICE SCHEDULE AND LOCATIONS

Distance: For the next few weeks, 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 27th, distance will meet in the Shell on Wednesday, March 2nd. Long runs are 9am at E Hall on Saturday for fast cows and Sunday for faster cows.

Sprints: For the next couple months, sprints/field will meet Monday-Thursday at 6:30pm in the Shell.

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

New members

It's never too late to join the Wisconsin Track Club!

  • If you missed the kickoff meeting, check out the slides. There are QR codes in the slides that link to GroupMe chats and more WTC opportunities you don't want to miss!
  • Become a member of the Wisconsin Track Club on IMLeagues and fill out the three required forms (Membership Consent Form, Supplemental Health Waiver, and Wisconsin Track Club Membership Form). We do not use WIN anymore, so it is important to not use that program.
  • Please pay membership dues for the season by sending $30 to @WiscoTC on Venmo! Members must pay dues in order to race with the club.
  • Join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

membership dues

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

WORKOUTS

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

SPRINTS Workout
Monday
  1. Warm up and accels 
  2. Workout
    1. 4 - 5 x 200 @ 95-100%
    2. Rest: 8-10 minutes
  3. Cooldown 
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: Ins n outs
    1. 30m accel, 10m in, 10m out, 10m in
    2. Rest 5 minutes 
  3. Cooldown, stretch and core
Thursday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Wed meet in the Shell

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

DISTANCE Workout
Monday

E Hall

 Mid-distance workout

Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run hills.

      4-6x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after

the last 1-minute rep, then 4-6x10sec hill sprints @ 800m effort with slow walk down recovery

      2 mile cooldown. 

     

Long-distance workout

Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run the hill circuits.

      6-8x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after

the last rep, then 3-4x10sec hill sprints @ 800m effort with walk down recovery

       2-3 mile cooldown.

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

Shell

 Mid-distance workout

200m intervals @ mile effort. All groups together.

     2 mile warmup + a few strides

     2x(4x200m) @ mile effort. 200m slow jog between reps, 3 minutes rest    

     between sets.

     2 mile cooldown

 

Long-distance workout

Alternation workout @ 5k & steady effort. All groups together. 

    2 mile easy warmup + a few strides

    4x(400m @ 5k effort, 800m steady effort) of continuous effort. Should be  

    4800m of total work (~3miles)

    2 mile easy 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 3-4 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

 UWSP Last Chance Meet

If not competing in today’s meet

Long Run

Easy long run for distance 8-14 miles, depending on your mileage

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 March Moosletter. Which WTC member made a difference for you this February?