Formal
Time to get fancy! Formal will be on Saturday, April 22nd, and will be a fun way to cap off the school year. 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. Full information can be found here and you can sign up here until Thursday, April 13th.
Outdoor Practice
Some thought it was impossible, but Madison is actually starting to heat up. With warmer temperatures comes outdoor practices, so get excited to start using the McClimon track!
Women's Yoga
Thank you to everyone who came out to the women's yoga session, we hope you had a good time and got a fun workout in!
Make sure to join the wtc-women channel in the Slack to not miss out on future women-only activities!
Fun Long Run
Next Saturday, April 8th, we're doing a fun long(ish) run. We are going to the zoo, doing a scavenger hunt, and then running to Gotham Bagels for bagels.
Meet at Engineering hall at 9:30 to participate!
| SPRINTS/FIELD WORKOUTS |
SPRINTS: Meet at the Shell at 5:30 p.m. T+R, McClimon at 6:00 M+W
| Day | Workout |
| Monday (4/3) |
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 (4/4) | 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 (4/5) |
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 (4/6) |
Warm up and 2 accels Hurdle Mobility:
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, 9:30 a.m. Sat
| Day | Workout |
| Monday (4/3) | Mid-distance workout
Mile pace intervals 2-3 mile easy warmup + drills and a few strides 3x(600-200) @ mile pace w/ 60 sec rest, 4min rest b/t sets (work into this - meaning, it’s okay if the first set is a little slower (3k-mile effort), strive for mile effort on the second and third set 1-2 mile cooldown Long-distance workout 5K pace intervals 2-3 mile easy warmup + drills and a few strides 2x(800-800-400) @ 5k pace w/ 45-60 seconds rest, 3-4 min b/t sets 1-2 mile cooldown Ancillary: Medball Circuit #1, Core #1 |
| Tuesday (4/4) | Base Run + 4-6 strides
3-7 miles easy with 4-6 x light 100m strides at the end of the run. Ancillary: General Strength Circuit (1-4) x1* |
| Wednesday (4/5) | Mid-distance
Pace Variation Fartlek 2-3 mile easy warmup + drills and a few strides 2x90 sec (5k effort), 2x60 sec (3k-mile effort), 2-4x30 sec (mile effort), 2x15 sec (FAST) *rest is equal to the length of the rep* 1-2 mile cooldown Long-distance 8-6-8 Threshold + Interval Work 2-3 mile easy warmup + drills and a few strides 8min @ Threshold (10k-half marathon effort), 6 minutes easy, 8min @ Threshold + 2-4x30 sec (mile effort) w/ 60 sec rest,, 2x15 sec (FAST) w/ 45 sec fast 1-2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits) |
| Thursday (4/6) | Recovery Day
3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises) |
| Friday (4/7) | Base Run + Fartlek Strides
4-8 miles easy w/ 6-8 x 20/40 fartlek strides (20” stride, 40” ez jog) Ancillary: General Strength Circuit (1-4) x1* |
| Saturday (4/8) | Long Run
8-14 miles + 6x45sec surges at the end (90 seconds jog rest) Ancillary: Hip/Glute Circuit #1 or Scavenger hunt and bagel run |
| Sunday (4/9) | Day Off |
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 to see you dressed up and fancy for Formal!