Moosletter — Week of April 14th

Beloit Relays!

The cows had a lot of fun at Beloit Relays this past weekend! (Besides the flat tire...) Congratulations to Ace Awoyomi for breaking the triple jump club record, Jaecan Fratzke for breaking the men's 100m club record, and Alex Luehrs for breaking the hammer and javelin club record!

FORMAL!

Time to dust off the nice clothes and get fancy as Formal is THIS WEEKEND! This will be a fun way to cap off this amazing season! We will be at Monona Terrace, eat dinner, give out awards (vote here), take pictures, and look back on a great year of competing! Full information can be found here

Formal sign up is closed, but the awards form is still open until the 18th! Also the form for fizzy fun closes on Monday the 15th!

Check the slack for any information about formal throughout the week!

COWCAST!

There will be one final Cowcast of the year this Thursday!! Tune into the instagram at 8:00pm to see what the VPs have in store!

Senior DAY

There will be a senior day at practice on Thursday the 18th! Make sure to come if you're a senior to be together as a class one last time! Otherwise, make sure to come to practice to give the seniors one final farewell! We will miss our seniors!

UPcoming socials!

At distance practice on Tuesday we will be doing a FRUN!!! We will be finishing our run at Greenbush donuts- Make sure to bring cash or a card to practice to buy yourself a sweet treat 🙂

There is a female social this Wednesday at 8pm at Emma’s Apartment! More detailed information will be sent in #wtc-women, so make sure you are in that channel for details on the fun night we have planned.

BBBBBBBB (big boys beers brats baseball basketball ball ball bash) will be going down on Friday at 5 pm this week! This will be full of brats, burgers, boys, and (sports) balls.

VOLunTEERING

We have a lot of fun events coming up so make sure to sign up for them!

RACE is happening now and the sign up sheet is open!! It takes place every Saturday morning from 9-10am and it is a great way to get out into the community and represent WTC!

Summer Track Series is coming up and Jenna is gaging interest for who can come and volunteer! Make sure to fill out this form if you are interested!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar. If you have any question or concerns contact our volunteer coordinator, Jenna Auth!

OutdOOR SEASON

Drake Alternative: The Drake Alternative will take place at UW Whitewater on Friday, April 16th at 11am! Signup is open and closes This Friday. 

Eagle Open: The Eagle Open will take place at UW La Crosse on May 10th at 11am! Sign up is open and closes May 3rd!

These are the last two meets of the season so make sure to sign up for them if you wish to race this season!

Check for upcoming meets and sign ups here!!

Crazy Legs is also coming up on the 27th! If you are interested sign up here

If you have any questions contact Alex Marrione

WTC Wordle and CoWnnections!

Click here for the wordle!

Click here for Connections

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Monday
McClimon 5:30
  • Option one: 200m x 5-7
  • Depending on how you feel 75-85%
  • Rest 4-5 min between
  • Option 2: 400 m x 3-5
  • Depending on how you feel 75-85%
  • Rest 6-7 min
Tuesday
Turf fields
  • 30 m flys
  • One set of plyos
Wednesday
McClimon Event day/ workout
  • 100, 150, 250, (200), 100
  • ~ 95 % 4 min for 100m, 5-8 min others
  • 2x Broken 400’s 200m @ 95%
  • 45s rest, 200m @95%. ~6 min rest between
Thursday
Mid distance hill (5:30 pm)
  • Two options for areas of focus (Speed or Speed Endurance)
  • Option 1 speed work:
  • To first sign (all out)
  • 6-8 reps with 4-6 rest
  • Option 2 speed endurance:
  • To the speed table
  • 4-6 reps definitely aim for 6
  • Should be around 85% 4-5 min rest
DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday April 15 Mid-distance workout

Race Pace 

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

  • 3x800m w/ 5min rest (first rep @ 3k-mile effort, last two at mile effort)

 1-2 mile cooldown

Long-distance workout

Race Pace 

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

  • Continuous alternation workout. 4800m (~3 miles) of total work. 
  • 4x(800m @ 5k pace, 400m steady effort). Focus on finding your 5k rhythm, while also not “letting off the gas” too much during the steady effort portions. 

 1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday April 16 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday April 17  Mid-distance

Speed Endurance

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

  • 2x(300m,200m,100m) w/ 2:30-3min jog/walk rest in between @ 800m pace

 1-2 mile cooldown

Long-distance

Speed/Strength Endurance Blend

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

  • 800m (3k effort), 400m (1mi effort), 500m (3k effort), 200m (800 effort) w/ 2min rest in between intervals

1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday April 18 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday April 19 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 April 20 Long Run w/ 2x(90s-60s-45s-30s) Fartlek

  • 8-12 miles total distance run. Once you’re ~halfway through the long run, begin fartlek work. 
  • Rest is equal to the rep. Longer reps should be closer to 5k-10k effort and then gradually work the pace down closer to mile effort on the shorter intervals. 2 minute easy jog in between sets.
  • Example: 90sec @10k effort (90 sec jog rest), 60sec @5k effort (60 second jog rest),.......etc. 

Ancillary: Hip/Glute Circuit #1
Sunday April 21 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!