Moosletter — Week of February 5th

New Members

Thank you to everyone who attended the kickoff meeting!

If you missed the kickoff meeting and want to learn about the upcoming season, check out the slides. 

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.

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

Membership Dues

To participate in club activities, all members must pay $30 per season by venoming @WiscoTC. If you have not already paid your dues for the spring semester, please do so!

The newly elected Track Club Executive Board

FRUN

WTC is headed to Greenbush Bakery on on Tuesday the 7th for a frun(food run)!

Meet outside of Engineering Hall at 5:30 p.m. and make sure to bring a few dollars to get treat.

Indoor Meets

The next two meets of the year can be signed up for here.

Panther Tune-Up - Saturday, February 18th: We will be traveling to Milwaukee to compete at the Panther Tune-Up. More info will be available soon, the sign-up deadline is Saturday, February 11th at 11:59 p.m.

Club Relays - Saturday, February 25th: This is historically our largest indoor meet of the year. We will be competing against club teams from across the Midwest at the University of Illinois. The meet is on Saturday, and we will be driving down Saturday morning and then staying in a hotel and leaving on Sunday morning. The number of entries per athlete will likely be limited this year, so please indicate your 2 preferred events when signing up. If you don't indicate your preferred events, your events will be picked at random. More info will be available soon, the sign-up deadline is Thursday, February 9th at 11:59 p.m.

Club relays

Here is another reminder that the sing-up deadline for Club Relays, our biggest indoor meet of the year, is quickly approaching! You must be signed up by Thrusday, February 9th at 11:59 p.m. Don't miss out on this great meet! Sign up here.

Big Dawg

Great job to everyone who raced at the Big Dawg! Here are the links to the results and pictures.

Meet Spotlight: Brenden Dieter went under his season-best last year of 2:00.53 in the 800m and broke 2 minutes to go 1:59.87 for 4th at Big Dawg!

Breaths echo off rocks

Sweat meanders brow to chin

The trail turns again

- Sammie Corning

haikus

Running is very hard

But WTC makes it better

Grateful for my cows

- Ava Wojnowski

Feet strike trail and road

Step after step, on and on

Growing every step

- Brock Thompson

SPRINTS/FIELD WORKOUTS

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

Day Workout
Monday 2/6)

Warm up and 2 accels

Option 1: 

1x500m, 2x400m, 2x300m @ 80% (for the 500 rep come through 400 @ 80% of your 400 time and hold for last 100m)

Rest: 5 min after 500, 4 min after 400, 3 min after 300

Option 2:

8x200m @ 80%

Rest: 2:30

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 (2/7)

Option 1: FRUN with distance, meet at E Hall at 5:30 and run ½ mile to get donuts

Or option 2 in Shell: 

Warm up and 2 accels 

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle rhythm and timing drills

Jumpers: Plyo circuit: 4x through, 30 sec on 30 sec off: Lunge jumps, Star jumps, Squat jumps, Pogo jumps, rest 3 min between sets, +/- bounding, short approach jumps

Sprinters: sleds 4-6x30m + block starts

Cooldown, stretch and core
Wednesday (2/8)

Warm up and 2 accels

Option 1: 

1x200m, 1x150m, 2x60m in spikes, full effort

Rest: 10 min after 200 and 150, 5 min after 60

Option 2:

2-3x300m in spikes, 95% effort

Rest: 12-15 min, full recovery

own, stretch and core
Thursday (2/9)

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 first 3 hurdles

Jumpers: LJ/TJ: bounding, approaches, short approach jumps +/- landing drills HJ: skips for height, takeoff drills, circle runs, approaches

Sprinters: 2x4x50m rest: walk back between reps, 3 min between sets, block starts
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 (2/6) Tinman Style Workout: Threshold Intervals + Hills + Strides

Mid-Distance & Long-Distance combined

*choose your Group based on your desired training intensity and what sort of winter base you’ve built over the past couple of months*

2 mi warmup, 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 30-sec hill intervals @ mile-3k effort (60-90 sec jog down recovery), 20-sec fartlek strides @ mile effort (40 sec ez jog), 2 mi cooldown

Group 1: 4-5x3min, 4x30sec hill, 4x20sec strides

Group 2: 4x3min, 4x30 sec hill, 4x20sec strides

Group 3: 3x3min, 3x30 sec hill, 3x20 sec strides

 

Ancillary: Medball Circuit #1, Core #1
Tuesday (2/7) Recovery Day

3-6 miles easy or Light Cross Training

____________________________________________________________________

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

  1. Straight leg, spell alphabet – L/R
  2. Toe grab scoot – pull forward with toes and move forward x 20
  3. Squatting calf raises – in 90° squat position, then raise heels x 10
  4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
  5. Everted toe squat – toes pointed out, on toes, squat x 10
  6. Toe lunge walk – lunge while staying on toes x 10 meters
Wednesday (2/8)

at the Shell

 Mid-distance Group

  • 2 mile easy warmup + a few strides
  • Group 1: 6-8x200m @3k-mile effort (200m easy jog rest) + 3x150m accels working the final 50m down to around 400m-800m effort (4-5 minute walking rest in between)
  • Group 2&3: 4-6x200m (200m easy jog rest) + 3x150m accels working the final 50m down to around 800m effort (4-5 minute walking rest in between)
  • 2 mile cooldown

Long-distance Group

  • 2 mile easy warmup + a few strides
  • Sets of (4x400m w/ 60-sec rest), 3-4 minutes rest between sets, this should be run around 5K effort.
  • 2 mile cooldown
    • Group 1: 2-3x(4x400m) @5k effort
    • Group 2&3: 2x(4x400m) @ 5k effort

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (2/9) Flex Day

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

Ancillary: *Optional General Strength Circuit (1-4) x1*
Friday (2/10) Easy Run + Strides

3-8 miles easy w/ 4-6 strides

Ancillary: General Strength Circuit (1-4) x1*
Saturday (2/11) 8-10 mi. Progression Run

Start out relaxed and then naturally work down the pace throughout the run

Ancillary: Hip/Glute Circuit #2
Sunday (2/12) Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3

Ancillary: none or on-your-own core

Join us

We do most of our day-to-day announcements in our Slack, as well as general socializing with other club members. If you have not already joined it, click here to do so.

You can also join our Facebook and Strava groups.

Thanks for checking out this week's Moosletter! We've been having a great track season already, but it's just getting started!