Moosletter — Week of February 19th

Dinner at the dining halls

Come to the dining halls after practice the next two Wednesdays to get dinner with the board and other track club members!

On Wednesday, 2/22 we will be meeting at Gordon Dining and Event Center at 7:30 p.m. and on Wednesday, 3/1 we will be meeting at Four Lakes Market also at 7:30 p.m.

Bring your appetite for an all-you-can-eat meal after a workout!

cow cast

The next Cow Cast will be this Thursday at 8 p.m.! Tune in to hear a recap of the season so far and a preview of upcoming meets, plus find out who the secret special guests are.

Panther tune-up

Great job to everyone who competed in the Panther Tune-Up this weekend! Here are links to the results and pictures.

Meet Spotlight: Sammie Corning set a new club-running PR of 5:28.71 to take 3rd for the Mile!

Last Two Indoor meets

Indoor is coming to a close soon!

You can still sign up for our last indoor meet of the year, Point Final Qualifier! This meet will be held on Saturday, March 4th in Stevens Point. The sign-up deadline is Saturday, February 25th at 11:59 p.m.

Our biggest indoor meet of the year, Club Relays, will be on 2/25. The sign-up window has closed,  but get excited if you're going!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m.

Day Workout
Monday 2/20)

Warm up and 2 accelsOption 1:
2x400, 2x300, 2x200 @ 80%
Rest: 5 mins after 400s, 4 mins after 300s, 3 mins after 200sOption 2: 8x150 @ 80%
Rest: 2 mins20m 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 (2/21)

Warm up and 2 accels

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, Block starts over hurdles

Jumpers: LJ: bounding, landing drills- standing broad jump, run throughs + pop ups, short approach jumps, TJ: bounding, landing drills- standing broad jump, run throughs with full speed 1st phase, then phases 1-2, short approach jumps HJ: alternate bounds, skips for height, takeoff drills, circle runs, approaches, bridge drills

Sprinters: 2x4x50m (no spikes) walk back recovery between reps and 3 min between sets, handoffs, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)Cooldown, stretch and core
Wednesday (2/22)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)Option 1:
1x150, 2x60 in spikes, full effort
Rest: 10 min after 150, 5 min after 60Option 2:
1x300, 2x150 in spikes, full effort
Rest: 12-15 mins after 300, 10 minutes after 15020m 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 (2/23)

Warm up and 2 accelsHurdle 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, short approach jumps HJ: skips for height, takeoff drills, approaches
Sprinters: block starts, 4x30m with blocks, handoffs
DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon+Tues+Thur, 9 a.m. Sun, Wed 5:30 p.m. in the Shell

Day Workout
Monday (2/20) Mid-distance

Speed Endurance

  • Run easy for 2-4 miles and go through drills before starting sprint work (can be performed with or without spikes)
  • 2x(100m, 200m, 300m) @ 800m effort with 1:30’, 2’ and 3’ rest in b/t the corresponding intervals, 3-5’ easy jog b/t sets
  • Cooldown 5-10 minutes of walking or slow jogging

 

Long distance

Pace Variation Fartlek 

Fartlek @10k-tempo effort with a 40-sec surge down to 5k pace in the middle of each rep

  • 2 mile warmup + a few strides    
  •  Group 1: 6min-5min-4min-3min-2min-1min (1 min ez jog between intervals)
  •  Groups 2&3: 5min-4min-3min-2min-1min (1 min ez jog between intervals)
  • 2 mile cooldown

 

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Tuesday (2/21) Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (2/22)

at the Shell
    • 2 mile warmup + a few strides
    • Group 1: 2-3x(400-300-200) @3k-mile effort w/ 90-sec rest in between reps, 3-4min rest between sets
      • *Third set is optional, based on how you feel. If you’re feeling good, go for it! If you’re having an off day or feel flat, it’s fine to call it after two sets in order to feel your best for Saturday’s race.*
    • Groups 2&3: 2x(400-300-200) @3k-mile effort w/ 90-sec rest, 3-4min rest between sets
    • 2 mile cooldownMid-distance & Long Distance Combined 

      3k-Mile Pace Intervals

    Ancillary: Medball Circuit #1, Core #1
Thursday (2/23) Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday (2/24) If competing in Saturday’s meet

Easy pre-meet 

3-5 miles with 2-4 light strides

If not competing in Saturday’s meet

Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
Saturday (2/25) Club Relays @ The University of Illinois - Good luck!!

If not competing in today’s meet

Long Run

Mid-distance: 8-10mi run with the middle @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

Long-distance: 8-12mi run with the middle @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

Ancillary: Hip/Glute Circuit #2
Sunday (2/26) 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've been having a great track season already, but it's just getting started!