The season has started!
Great job to everyone who raced at the time trial! That was just the start of the racing season, we hope to see you at more track meets!
Kickoff
The kickoff meeting is quickly approaching! Attend to learn about the club and get updates on the upcoming season. The spring 2023 track season kickoff meeting will be Thursday, February 2nd at 8:00 p.m. in Humanities 2650. There will be free pizza, so please show up!
Additionally, the club will be holding a table at the Spring Org Fair at the Kohl Center on Tuesday, January 31st from 5-8 p.m.
Practice
We've had great turnout at practice for the first week, please continue to come out! It's a great opportunity to improve your fitness and make new friends.
As a reminder, both practices start at 5:30 p.m. Distance will meet at the steps on the north side of Engineering Hall, and sprints/field will meet at the Shell.
Distance will have one workout a week in the shell. Which workout that is can be seen in that week's workout schedule, which is included in towards the bottom of the Moosletter. There will also be long runs on Sundays, meeting at Engineering Hall at 9 a.m.
Indoor Meets
The first few meets of the year can be signed up for here.
Big Dawg Invite - Saturday, February 4th: We will be heading to Steven's Point to compete at the Big Dawg Invite. Race info is on the sign-up sheet, the sign-up deadline is Saturday, January 28th at 11:59 p.m.
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.
SPRINTS/FIELD WORKOUTS |
SPRINTS: Meet at the Shell at 5:30 p.m.
Day | Workout |
Monday (1/30) |
Warm up and 2 accels Option 1: 1x400m, 2x300m, 3x200m @ 80% Rest: 5 min after 400, 4 min after 300, 3 min after 200 Option 2: 2x300m, 3x200m @ 80% Rest: 5 min after 300, 3 min after 200 Cooldown, stretch and core |
Tuesday (1/31) |
|
Wednesday (2/1) |
|
Thursday (2/2) |
Warm up and 2 accels Hurdle Mobility:
Event work |
DISTANCE WORKOUTS |
DISTANCE: Meet at Engineering Hall at 5:30 p.m. Wed+Tues+Thur, 9 a.m. Sun, Mon 5:30 p.m. in the Shell
Day | Workout |
Monday (1/30)
at the Shell |
Mid-distance Group
& Distance Group
Ancillary: Medball Circuit #1, Core #1 |
Tuesday (1/31) | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: Barefoot Circuits 1&3 Barefoot #1 (each exercise performed for 10-15meters) Can be done on track / grass / sand / indoors
Barefoot #3
|
Wednesday (2/1) | Mid-distance Group
Threshold 800’s + 2x150m buildups
Long distance Group Alternation Workout (0.5mi @ threshold-10k effort, 0.5mi steady) *choose your Group based on your desired training intensity and what sort of winter base you’ve built over the past couple of months*
Ancillary: General Strength #1-4 (pick 1-2 circuits) |
Thursday (2/2) | Recovery Day
3-7 miles of easy running or 30-50 minutes of light cross training Ancillary: none or on-your-own core work |
Friday (2/3) | If competing in Saturday’s meet
Easy pre-meet 3-5 miles with 4-6 strides *optional* 1-2x150m w/ full recovery (3-4’) to prime the body for tomorrow’s race If not competing in Saturday’s meet Flex Day: Easy-Cruise Effort Run or Cross Training Running Option: 3-8 miles easy w/ fartlek strides - 6-8 x 20” stride (40” easy) Cross Training Option: 30-60’ cross training w/ 6-8x20” pickups (40” easy) Ancillary: *Optional General Strength Circuit (1-4) x1* |
Saturday (2/4) | Big Dawg Invite @ UW-Stevens Point - Good luck!!
*Optional* 7-10 minute shakeout run 4-6 hours prior to race time. In terms of a warm-up, do whatever works best for YOU - allowing you to feel prepped and ready to roll. Here is an example of what I like to do on race day: Dynamic Drills, 15 minutes of easy running, 90 sec @ threshold-10k effort, 30 sec easy jog, 60 sec @ threshold-10k effort, jog back to the track, change into spikes, go to the bathroom, etc. and then perform ~4-6 strides prior to race time If not competing in today’s meet Long Run 8-12 miles + 4-6 strides post-run (starting every minute) Ancillary: Hip/Glute Circuit #2 |
Sunday (2/5) | Recovery Day + Strides
3-8 miles easy w/ *optional* fartlek strides (4-6 x 15-sec stride, 45-sec ez jog) Ancillary: General Strength Circuit (1-4) x1* |
Thanks for checking out this week's Moosletter! Again, great job to everyone at the time trial, and we hope you have great track seasons!