start of outdoor
After a long indoor season(and too much time on 200 meter tracks), outdoor season starts this upcoming weekend! Our first meet of outdoor, the St. Norbert Early Bird Invite, has already has sign-ups closed, but there are many more racing opportunities coming up.
Sign-ups can be found here and are available for the following meets:
Pioneer Open is on Saturday, April 1st in Platteville. This is meet is only a little over a mile away, so it's a great option if you don't want to race too far from home! Sign-ups close on Saturday, March 25th at 11:59 p.m.
NIRCA Nationals, our biggest meet of the year, is on April 15th and 16th in Olivette, Michigan. We will be competing against club teams from around the country, so bring your a-game to this meet! Sign-ups close April 1st at 11:59 p.m.
Indoor recap
We hope you all had a great indoor racing season! We had 5 racing opportunities for indoor, allowing for many options close to home and across the Illinois border.
We kicked things off with the Time Trial of the Cows, which was a great way for our team members to get ready for the upcoming season. We had a ton of participation, all thanks to the volunteers that made it possible!
Our first official meet was Big Dawg Invite, when we traveled over to Steven's Point to compete. Fast times were all around, including our meet spotlight performance of Brenden Dieter going 1:59.87 for 4th at in the 800m!
Panther Tune-Up marked a new racing opportunities for our club, where we got to go over to UW-Milwaukee's campus and race against the Division-1 team!
Club Relays, traditionally our largest indoor meet of the year, held that streak with 91 sign-ups this year. This was slightly up from 86 sign-ups for the same meet last year, and we hope that number keeps going up! Score-wise, the women's team came in 2nd place again, and the men's team improved from 3rd to 2nd. Three new club records were set at this meet!
We headed back to Steven's Point for Point Final Qualifier to close out our indoor season. Team members gave it their all, such as Reegan Siegel snagging 2nd place in the women's mile with a time of 6:01.42!
Now it's time to get outside, enjoy the fresh air and sunshine, and race on a good-old 400 meter track. Here's to a great outdoor season!
| SPRINTS/FIELD WORKOUTS |
SPRINTS: Meet at the Shell at 5:30 p.m.
| Day | Workout |
| Monday (3/20) |
Warm up and 2 accels Option 1: 100, 150, 200, 200, 150, 100 @ 80-85% Rest: 2 mins, 3 mins after 200s Option 2: 200, 250, 300, 300, 250, 200 @ 80-85% Rest: 3 mins, 4 mins after 300s 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 (3/21) |
Warm up and 2 accels Everyone: 4x3 hurdle hops Hurdlers: Hurdle drills, Block starts over hurdles, +/- 2-3 x 30m sled pulls 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: 4-6 x 30m sled pulls, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat) Cooldown, stretch and core |
| Wednesday (3/22) |
Warm up and 3-4 accels (2 in flats 1-2 in spikes) Option 1: 3 x 150 full effort Rest: 8-10 min Option 2: 2-3 x 300 full effort Rest: 12-15 min 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 (3/23) |
Warm up and 2 accels Hurdle Mobility:
Hurdlers: Drills, Block starts over hurdles Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches Sprinters: block starts, 3x20m, 3x30m, 3x40m with blocks |
| DISTANCE WORKOUTS |
DISTANCE: Meet at Engineering Hall at 5:30 p.m. Tues-Thur, 9 a.m. Sun, Mon 5:30 p.m. in the Shell
| Day | Workout |
| Monday (3/20)
at the Shell |
Mid-distance workout
Intervals @ mile effort 2-3 miles warmup, drills, & a few strides -Group 1&2: 3x(500m-300m) w/ 60-75 sec rest between the intervals (500m @3k, 300m @ mile), 4 min walk-jog rest b/t sets -Group 3: 2-3x(500m-300m) @ mile effort w/ 75-90 sec rest between the intervals (500m @3k, 300m @ mile), 5 min walk-jog rest b/t sets 2 mile cooldown Long-distance workout Pace Variation Work 2-3 miles warmup, drills, & a few strides -Group 1&2: 1600 (5k-10k), 400 (mile), 1200 (5k-10k), 300 (mile), 800 (5k-10k), 3 minutes rest between all reps -Groups 2&3: 1600 (5k-10k), 200 (mile), 1200 (5k-10k), 200 (mile), 800 (5k-10k), 3 minutes rest between reps 2 mile cooldown Ancillary: Medball Circuit #1, Core #1 |
| Tuesday (3/21) | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: none |
| Wednesday (3/22) | Tempo pace, 10k pace, & Hill Sprints
Mid-distance & Distance Combined 2-3 miles warmup, drills, & a few strides -Group 1&2: 4-5x1k @ threshold (60-75”recovery), 5-7’ easy before hill work, 4-5 x 10” hill sprints (walk down recovery) -Groups 3: 3-4x1k @ threshold (60-75” recovery), 5-7’ easy before hill work, 3-4 x 10” hill sprints (walk down recovery) 1-2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits) |
| Thursday (3/23) | Recovery Day
3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises) |
| Friday (3/24) | If competing in Saturday’s meet
Easy pre-meet 3-5 miles with 3-4 light strides If not competing in Saturday’s meet Flex Day 4-8 miles of easy running OR moderate effort cross training (40-60 minutes) Ancillary: *Optional General Strength Circuit (1-4) x1* |
| Saturday (3/25) | SNC Early Bird Invite - Good luck!
Everyone not running @ SNC Easy long 8-13 miles with 4-6x30sec surges w/ 1:30 easy in the last two miles Ancillary: Hip/Glute Circuit #2 |
| Sunday (3/26) | Recovery Day + Strides
3-8 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! Here's to a great outdoor season!