Moosletter — Week of January 29th

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.

The newly elected Track Club Executive Board

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.

Time Trial of the cows

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

Race Spotlight: Eric Dubberstein went from a season-best 5:07 mile last year to a setting a faster starting season-best for the new season of 4:53 on Friday!

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)

Warm up and 2 accels 

Everyone: 3x3 hurdle hops

Hurdlers: Hurdle drills (Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills) 

Jumpers: Bounding drills, approaches, pop ups, short approach jumps 

Sprinters: Block starts + 3x20m, 3x30m with blocks, 3x50m with 2 pt start

Cooldown, stretch and core

Wednesday (2/1)

Warm up and 2 accels

3x150m in spikes, full effort

Rest: 8-10 minutes

Cooldown, stretch and core

Thursday (2/2)

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)

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

  • 2 mile easy warmup + a few strides
  • 200m intervals @ 3k-mile effort (200m slow jog recovery)
  • 2 mile cooldown
    • Group 1: 6x200m @ 3k, 3’ walk-jog rest, 2x200m @ mile
    • Group 2: 4-6x200m @ 3k, 3’ walk-jog rest, 2x200m @ mile
    • Group 3: 4x200m @ 3k, 3’ walk-jog rest, 2x200m @ mile

& Distance Group

  • 2 mile easy warmup + a few strides
  • 200m intervals @ 3k effort (200m slow jog recovery)
  • 2 mile cooldown
    • Group 1: 8x200m @ 3k
    • Group 2: 6-8x200m @ 3k
    • Group 3: 4-6x200m @ 3k

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

  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 (2/1) Mid-distance Group

Threshold 800’s + 2x150m buildups

  • 2 mile easy warmup + a few strides
  • Threshold = similar to cross country effort (think comfortably hard). For the 150m buildups, you will “change gears” and get faster each 50m
    • Group 1: 5x800m @ threshold (1’ ez), 3-5’ between sets,2x150m buildups (250m jog rest)
    • Group 2: 4x800m @ threshold (1’ ez), 3-5’ between sets, 2x150m buildups (250m jog rest)
    • Group 3: 3x800m @ threshold (1’ ez), 3-5’ between sets, 2x150m buildups (250m jog rest)
  • 2 mile cooldown

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*

  • 2 mile easy warmup + a few strides
  • Continuous alternation workout with 0.5mi @ 10K-CC effort and 0.5mi at a steady effort (steady = a little faster than your standard running pace, but still comfortable)
    • Group 1: 4 miles continuous
    • Group 2: 3-4 miles continuous
    • Group 3: 2-3 miles continuous
  • 2 mile cooldown

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*

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! Again, great job to everyone at the time trial, and we hope you have great track seasons!