Formal

We hope everyone that went to Formal had an great night! It was amazing seeing everyone all dressed up. Congratulations to those won a awards, and a huge thank you to those helped plan and made that night a reality.

Here is a link to pictures, please add your photos if you took some!

If you missed the awards, here's a quick recap:

Rookie Cow: Kalea Zeender + Liam Beran
Freshman Cow: Lily Hamacher + Bennett Kinney
Social Cow: Claire Miller + Alex Edwards
Most Improved Cow: Brenden Dieter + Stephanie Rathkamp
Behind the Scenes Cow: Matt Stilling
MVP Distance: Sammie Corning + Alex Beckerman
MVP Sprints/Field: Claire Biegalski + Jordan Ranum
Leadership Cow: Emma Hudson
Community Cow: Brock Thompson
Ironman Award: Tommy Dougherty
Cutest Cow: Grant Dilla
Jump Her? I Hardly Know Her: Duncan Lawler
Breadstick Champions: Ethan Sefkar + Owen DeWitt
Team Grandparents: Greig Dimailig + Marwan Lloyd
Sickest Whip: Alex Marrione
Team Princess: Jaecan Fratzke

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 McClimon at 6:00 M+W, Mid-Distance Hill at 6:00 p.m. T, and the band field at 6:00 R

Day	Workout
Monday (4/24)	Warm up and 2 accels Everyone: 4x3 hurdle hops Hurdlers: Hurdle drills, 100/110H: 4-5 starts over 5 hurdles, 400H: 1x450m with hurdles 1, 3, 5, 7, 9, 10 12-15 min rest, 1x100 no hurdles Jumpers: bounding, approaches and popups, short approach jumps, 2x150m @80% 4 mins rest, HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills, 2x150m @80% 4 mins rest Sprinters: block starts, then short sprints: 2x150 full effort with 8 min rest, long sprints: 1x450 12-15 min rest, 1x150, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat) Cooldown, stretch and core
Tuesday (4/25)	Warm up Hill sprints 4-6 reps with 4 mins rest in between 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)
Wednesday (4/26)	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: Hurdle drills, Block starts over hurdles Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills Sprinters: block starts, 3x20 with blocks, 3x30 3 pt start, 3x40 3pt start Cooldown, stretch and core
Thursday (4/27)	Warm up and 2 accels Turf workout: If competing Fri 2-4 x 60m strides If not competing: 4-6 x 30m sled pulls 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

DISTANCE WORKOUTS

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

Day	Workout
Monday (4/24)	Mid-distance workout if racing @ Whitewater 2-3 mile easy warmup + drills and a few strides 2x400m @ mile effort w/ 45-60 seconds rest, 4x200m @ mile down to 800m pace w/ 200m jog rest 1-2 mile cooldown Long-distance workout if racing @ Whitewater 2-3 mile easy warmup + drills and a few strides 800m @ 5k effort, 300m jog, 2x400, 2x200 @ 5k down to 1mile effort w/ 200m jog in between 1-2 mile cooldown Middle Distance & Distance Combined Workout if racing @ Crazylegs 2-3 mile easy warmup + drills and a few strides 4-5 x 1K @ threshold effort (10k-half marathon pace), 4 x 30 sec hills (Observatory or similar graded hill) with slow jog down recovery. 90 seconds slow jog rest between 1k’s - finish near a hill, 3-5 minutes rest after the final 1k repeat, then run 4 x 30 sec hill repeats @ 3k-mile effort with at least 60 seconds jog down recovery 1-2 mile cooldown Ancillary: Medball Circuit #1, Core #1
Tuesday (4/25)	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none
Wednesday (4/26)	Competing @ Whitewater Easy distance run + fartlek strides 5-8 miles easy + 8 x 20sec fartlek strides @ mile effort (40 sec easy jog rest) during the end of the run. Ancillary: General Strength #1-4 (pick 1-2 circuits) Competing @ Crazylegs Light Fartlek Workout 2-3 mile easy warmup + drills and a few strides 1’-2’-3’-’3’-2’-1’ Fartlek w/ 1’ jog rest in between Effort should be ~goal 8k race effort. Start out relaxed and work the pace down a bit over the second half. 1-2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (4/27)	Competing @ Whitewater Easy pre-meet 3-5 miles with 2-4 light strides Competing @ Crazylegs Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1
Friday (4/28)	Drake Alternative Meet @ UW-Whitewater If competing @ Crazylegs Easy pre-race 3-5 miles with 2-4 light strides Ancillary: Hip/Glute Circuit #2
Saturday (4/29)	Crazylegs Classic If you competed @ Whitewater Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1 If you didn’t compete in either race Long Run 8-12 miles easy Ancillary: Hip/Glute Circuit #2
Sunday (4/30)	If you competed @ Crazylegs Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1 Whitewater competitors & those who didn’t compete Base Run + Strides 4-8 miles easy w/ 4-6 strides Ancillary: General Strength Circuit (1-4) x1*

Wisconsin Track Club

University of Wisconsin Madison

Moosletter — Week of April 23rd

Formal

Meets

Volunteering

Join us

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