May Moosletter 2022

in this issue:

April Recap

Zumba

Kickball

Bags tournament

Shoe Drive

upcoming meets

Summer Track Series

Paid running research opportunity

Volunteering Opportunities

Freshman spotlights

Workouts this week

April recap

NIRCA Nationals

Pioneer Open

Spring Formal

Zumba

Yoga

Drake Alternative

Crazylegs Classic

ZUMBA

Our lady cows had a blast at zumba on Monday! Thank you to our VP of Women's Distance, Ava Wojnowski, for planning it. If you missed out on the fun, do not worry... there will be more zumba classes for the females on Monday, May 2nd from 5:30-6:30pm and Saturday, May 7th from 12-1pm!

kickball social

On Wednesday, May 4th, WTC and the Wisconsin Triathlon Club will go head-to-head in kickball! Meet at Engineering Hall at 5:30pm. All members are welcome to come play!

Bags tournament

Sign-up is open for the bags tournament on Saturday, May 7th at Ed Klief Park at 4pm! All members are welcome to participate. If you are in the Moo Mentorship program, you are encouraged to partner up with your mentor/mentee!

shoe drive

The WTC Diversity and Inclusion committee is putting on a shoe drive, where anybody can donate their old running shoes. Bring your old running shoes to kickball or the bags tournament (see above) to donate! If you are unable to make it, keep an eye out in GroupMe, email, and the weekly bulletin for other opportunities to donate your old running shoes.

upcoming meets

Eagle Open (Friday, May 13th): WTC's last official meet of the season is at UW-La Crosse beginning at 2:00 pm! Cars will leave Madison around 11:00 am. Sign-up closes May 6th at 11:59 pm.

Wisco Mile (Saturday, June 11th): The Wisco Mile is an annual race held at Wisconsin Lutheran HS in Milwaukee. It's a big community outdoor track meet where everyone runs a mile or 5k. The winner of each race gets a pineapple. 🙂 Sign-up and race info found at this link. This is a great opportunity to get one last track race in!

Summer track series

  • It is that time of year again to start gauging volunteer interest for the Wisconsin Track Club’s most important volunteering and fundraising event of the year—the Summer Track Series! STS is a series of five community track and field meets that occur on various Thursday nights throughout June and July. These meets are put on at various locations throughout the entire Madison community and are open to all ages and abilities.
  • Not only is STS a wonderful community event, but it serves as the main fundraiser for the Wisconsin Track Club. The funds raised from the series go towards lowering the costs of meets for our members and the travel costs associated with them.

This year is the 29th annual Summer Track Series, and thankfully, we are back to full-scale track and field meets! In order to make it a success, we need your help volunteering! Volunteer positions include managing specific events, working at the registration table or timing athletes out on the track. The more volunteers, the better! If you are in Madison this summer, please consider joining the Summer Track Series committee! The committee will consist of those closely involved with planning for the series (venues, dates, events, coordinating with clubs) and hopefully will serve as an infrastructure of volunteers who can commit to helping at meets. If you are interested, please email Lauren Fitzsimmons (lefitzsimmon@wisc.edu).

Paid Running research opportunity

The UW Badger Athletic Performance Lab is conducting a research project to test the reliability of a new way to use Magnetic Resonance Imaging (MRI) to measure skeletal muscle properties!

If you choose to participate, you will attend one study. You will visit the MRI facility at the Wisconsin Institute for Medical Research building or UW Hospital for a single, 60 minute data collection. You will be compensated $75 for your time.

You may be eligible if you are 18-40 years of age, are regularly active, and are comfortable undergoing MRI scans.

If you are interested in participating, email Christa Wille, PT, DPT at wille@ortho.wisc.edu for more information.

Volunteering opportunities

RACE: RACE has begun! Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

Summer Track Series: See the "Summer Track Series" section above to learn about volunteering for STS in Madison this summer.

Freshman Spotlight: Jaecan Fratzke

Major: Undecided but on a pre-med track

Favorite track event: 200m

Favorite track club memory: I don’t know if I could narrow it down to one favorite memory. I just really enjoy being able to run and compete, while at the same time hanging out with great people at practice and meets.

Hardest final coming up: O-chem

Something he is looking forward to this summer: Warmer weather and lake days

Freshman Spotlight: Claudia Salgado

Major: Legal Studies and Sociology with a certificate in Gender and Women's Studies

Favorite track event: 5k and mile

Favorite track club memory: After such a long day at Club Relays, when they played “Jump Around” everyone, as tired as they were, ended up jumping and singing!

Hardest final coming up: Econ

Something she is looking forward to this summer: Increasing her mileage in warmer weather

WORKOUTS

SPRINTS:

6pm Mon meet at McClimon outdoor track

5:30pm Wed meet at Engineering Hall for kickball

6pm Tues/Thurs meet in the Shell

SPRINTS Workout
Monday
  1. Warm up and accels
  2. Workout: 4 x 4 x 60m @ 95%
    1. Rest 
      1. Between sets: 5 minutes
      2. Rest between reps: walk back
  3. Cooldown core and stretch

 
Tuesday
  1. Warm up
  2. Mini hurdle drills 2x
    1. Over the knee rotary
    2. Single leg hop 2x (switch leg)
    3. Two leg hop
    4. Fast leg 2x (switch leg) 
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core

 
Wednesday Kickball against Tri Club! Meet at Engineering Hall at 5:30pm.

Optional workout on your own:

  1. Warm up and accels
  2. Workout Option 1: 4 - 5 x 400 @ 70- 75%
    1. Rest: 4  minutes
  3. Workout Option 2: 8 x 150 @ 70 - 75%
    1. Rest: 2 minutes
  4. Cooldown, stretch and core

 
Thursday We hoopin and enjoying the day
WORKOUTS

DISTANCE:

5:30pm Mon-Thurs meet outside of Engineering Hall

DISTANCE Workout
Monday Mid-distance workout

Base Run + 150m Flys

3-6 miles easy with 3-4 x 150m Flys. Use the first 50m to build into it and then work down to 800m/400m effort (250m walking recovery). No cooldown. 

Long distance workout

Base Run + 200m Zooms

4-7 miles easy with 3-4 x 200m Zooms (200m slow jog recovery). Each 50m faster than the previous one (ie. 10k-5k-3k-mile). No cooldown

Ancillary: Medball Circuit #1, Core #1

 
Tuesday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday Kickball against Tri Club! Meet at Engineering Hall at 5:30pm.

Option to do the workout on your own:

Last Big Workout (10 days out) before the La Crosse Last Chance Meet

Middle Distance

2-3 mile easy warmup + drills and a few strides

400 almost all out: ~95% effort (8’ recovery)

2x800m @ 5k effort (2’ recovery)

3’ recovery after the 800’s

3x200m @ 800m effort (2’ recovery)

1-2 mile cooldown

 

Long Distance

2-3 mile easy warmup + drills and a few strides

4x800m @ 5k pace (400m steady recovery)

5’ recovery (walk or light jog) 

800m cutdown: Each 200m progressively faster, finishing close to mile effort

1-2 mile cooldown

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

 
Thursday Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)

 
Friday Base Run + 4-6 strides

6-9 miles easy with 4-6 x 100m strides at the end of the run. 

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

8-12 miles easy

Ancillary: Hip/Glute Circuit #1

 
Sunday Flex Day

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

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

Thanks for checking out the May Moosletter. What was the highlight of your April?

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