Formal
Formal is coming up soon, so don't forget to sign up! The big day is Saturday, April 22nd. Come out for 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. Make sure to sign up before it's too late!
nationals
Get excited for Nationals this weekend!
The club is heading for Olivet, Michigan to compete against NIRCA club teams from all across the country. Bring your A-game and make Wisconsin proud!
Volunteering
We've got some great opportunities to volunteer coming up!
RACE
The Spring RACE sessions has officially started! 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 9-10AM 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 1PM to 10 PM. 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!
Fun Long Run
Last Saturday the cows met for a morning long run that started with a scavenger hunt at the zoo and finished with Gotham Bagels! We hope everyone who came out had a good time.
Cow cast
The next Cow Cast will be this Thursday at 8 p.m.! Tune in on the Instagram to hear a recap of the season so far, get a preview of upcoming meets, get information on socials, and find out who the secret special guests are.
| SPRINTS/FIELD WORKOUTS |
SPRINTS: Meet at the Shell at 5:30 p.m. T+R, McClimon at 6:00 M+W
| Day | Workout |
| Monday (4/10) |
Warm up and 2 accels 4-6 x 150 @ 80% 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 (4/11) |
Warm up and 2 accels Everyone: 4x3 hurdle hops Hurdlers: Hurdle drills, block starts over hurdles Jumpers: LJ: bounding, landing drills, approaches + pop ups, short approach jumps, TJ: approaches, landing drills, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills Sprinters: block starts, handoffs, 4x20m with blocks, 4x30m 3 pt start, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat) Cooldown, stretch and core |
| Wednesday (4/12) |
Warm up and 3-4 accels (2 in flats 1-2 in spikes) 2x150m full effort, 8-10 min rest 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 (4/13) |
Warm up and 2 accels Hurdle Mobility:
Hurdlers: Block starts over hurdles Jumpers: LJ/TJ: approaches, short approach jumps HJ: takeoff drills, approaches Sprinters: block starts, handoffs |
| DISTANCE WORKOUTS |
DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:30 a.m. Sat
| Day | Workout |
| Monday (4/10) | Mid-distance Alternating Pace Work + 150m Buildups:
2-3 mile easy warmup + drills and a few strides
For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK
1-2 mile cooldown Long Distance Alternating Pace Workout: 2-3 mile easy warmup + drills and a few strides
For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK 1-2 mile cooldown Ancillary: Medball Circuit #2, Core #2 |
| Tuesday (4/11) | Easy Recovery Run
3-7 miles easy Ancillary: General Strength Circuit (1-4) x1 |
| Wednesday (4/12) | Mid Distance
Easy-moderate paced 3-7 mile run with 4-6 x 30” pickups (1’ recovery) towards the end of the run Long Distance Easy-moderate paced 5-10 mile run with fartlek pickups during the second half of the run (2x90”, 2x60”, 2x45”, 2x30” with equal recovery) |
| Thursday (4/13) | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: barefoot circuits 1&3 (see previous weeks for exercises) |
| Friday (4/14) | NIRCA Nationals Competitors
Easy pre-meet 3-5 miles with 3-4 light strides Not racing NIRCA Nationals: 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 (4/15) | NIRCA Outdoor Nationals @ Olivet College
Not racing NIRCA Nationals: Long Run Easy Long run, 8-13 miles, with an option for the second half to be faster if you’re feeling good. Ancillary: Hip/Glute Circuit #2 |
| Sunday (4/16) | NIRCA Outdoor Nationals @ Olivet College
Not racing NIRCA Nationals: Flex Day A few miles of easy running, light cross training, or off. Emphasize recovery today. Tomorrow’s workout will be challenging. Ancillary: *Optional 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! Good luck at Nationals!
Thank you