Moosletter — Week of April 16th

NIRCA nationals

Congratulations to everyone who competed at Nationals!

The women's team came in 5th and the men's team came in 9th. A big thank you to those who came out and helped us get a top 10 finish for both teams!

Here are links for the results and pictures.

Awards

The Wisconsin Track Club is a democracy, and it's time to exercise your right to vote. At our formal banquet we will be giving out awards for the following categories:

Rookie Cow, Social Cow, Most Improved, Behind the Scenes Cow, MVP, Leadership Cow, Superlative Award Nomination

Make sure to have your voice heard by voting in the form by  9 p.m. on Thursday, April 20th.

Shell Closing

Unfortunately, UW-Madison Athletics is claiming a new victim this week. The Shell's final day will be Wednesday, April 19th. Due to this, sprints practice will be meeting at 5:30 at the Mid-Distance Hill on Thursday.

TikTok

The club now has it's own TikTok account! Make sure to follow for fun short-form videos from the Wisconsin Track Club! We've already got 143 likes on our first post, does that count as going viral?

Meets

Time to sign up for the last few meets of the year!

Sign-ups for the Drake Alternative (Friday, April 28) and the Eagle Open (Friday, May 12) meets are found here. Registration for the Drake Alternative closes this Friday, April 21 at 11:59 p.m., and the same happens for the Eagle Open on Friday, May 5th at 11:59 p.m.

Don't miss out on your last few opportunities to compete this year!

Formal

Formal is this upcoming weekend! Get excited, and dust off your fancy clothes. We will take a bus to Maple Bluff Country Club, eat dinner, give out awards, take pictures, and look back on a great year of competing. Get full information here.  We're excited to see a bunch of dressed up cows!

Volunteering

We've got some great opportunities to volunteer coming up!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

Great Midwest Ragnar Relay - 05/13
The Ragnar Relay is a long-distance relay race covering 200 miles. This year, it ends in Madison! WTC will be helping out at the finish line from 1-10 p.m. Please sign up, as this event will help the club a lot with fundraising!

If you want to sign up for either of these activities, please do so on the volunteer spreadsheet!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m. M+T, McClimon at 6:00 W, Mid-Distance Hill at 5:30 R

Day Workout
Monday (4/17)

Warm up and 2 accels
8-12 x 200 @ 70-75% (should be relaxed)
Rest: 3 minutes
20m Lower leg strength/rehab circuit:
Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)
Cooldown, stretch and core
Tuesday (4/18)

Warm up and 2 accels
Everyone: 4x3 hurdle hops
Hurdlers: Hurdle drills, 2-3 x 30m sled pulls
Jumpers: LJ: 3-4 x 20m alternating bounds with bands, run throughs + pop ups, short approach jumps, TJ: 3-4 x 20m alternating bounds with bands, run throughs with full speed 1st phase, then phases 1-2, short approach jumps HJ: 3-4 x 20m alternating bounds with bands, skips for height, takeoff drills, circle runs, approaches, bridge drills
Sprinters: 4-6 x 30m sled pulls, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)
Cooldown, stretch and core
Wednesday (4/19)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)
Option 1:
150, 45 sec rest, 150 full effort
Option 2:
300, 45 sec rest, 150 full effort
20m Lower leg strength/rehab circuit:
Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)
Cooldown, stretch and core
Thursday (4/20)

Warm up and 2 accels
Hurdle Mobility:
2 legs in each 2x
1 leg in each 2x
Lateral (each way once)
Backwards, 2 legs in each 2x
Over/unders (each way once)
Hurdlers: Drills, Block starts over hurdles
Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches
Sprinters: block starts, 3x20m with blocks, 3x30m 3 pt start, 3x40m 3 pt start, handoffs if you’re doing relays
DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (4/17) Mid-distance & Long-distance combined
Hill Circuits
2-3 mile easy warmup + drills and a few strides
2x(15”, 30”, 45”, 60” hills) @ 3k effort, ez jog down recovery in between reps, 3-5’ rest b/t sets
1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday (4/18) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (4/19) Mid-distance workout
Race Pace
2-3 mile easy warmup + drills and a few strides
3x800m w/ 5 min rest (first rep @ 3k 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: General Strength #1-4 (pick 1-2 circuits)
Thursday (4/20) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday (4/21) 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 (4/22) 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 (4/23) 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 register with us on IMLeagues and fill out all three required forms. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! We hope you had fun at Nationals, and are ready for the big night this Saturday!

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