NIRCA Nationals
NIRCA Nationals, our biggest track meet of the year, is coming up soon, and the sign-up deadline is coming up even sooner!
The meet will be on April 15th and 16th in Olivet, Michigan, and the club will be spending two night in a hotel there. Sign-ups close on April 1st, don't miss out on one of our most fun racing opportunities!
Pasta Dinner
After the unfortunate cancellation of our meet this past weekend, the start of the outdoor season has been moved to next weekend. Our first outdoor meet will be the Pioneer Opener on April 1st in Platteville. On Friday, March 31st we will be kicking off the outdoor season with a team pasta dinner! Stay tuned to #announcements in the Slack to get more information.
Women's Yoga
The women's team will be having a private class at Dragonfly Yoga on Sunday, April 2nd at 2:30 p.m. It is completely free for all WTC women, so come out for some yoga with other club members! Join the #wtc-women channel on the slack to stay up-to-date with any female-only opportunities.
Formal
The big night is coming up again this year! Dust off your fancy clothes, because its your chance to dress up with the cows.
Formal will be Saturday, April 22nd this year. Mark your calendars, you don't want to miss this!
| SPRINTS/FIELD WORKOUTS |
SPRINTS: Meet at the Shell at 5:30 p.m.
| Day | Workout |
| Monday (3/27) |
Warm up and 2 accels Option 1: 8-10 x 150 @ 85% Rest: 3 mins Option 2: 4-6 x 300 @ 85% Rest: 5 mins 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 (3/28) |
Warm up and 2 accels Everyone: 4x3 hurdle hops Hurdlers: Hurdle drills, Block starts over hurdles, +/- 2-3 x 30m sled pulls Jumpers: LJ: 3-4 x 20m alternating bounds with bands, run throughs + pop ups, short approach jumps, TJ: 3-4 x 20m alternating bounds with bands, 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 (3/29) |
Warm up and 3-4 accels (2 in flats 1-2 in spikes) Option 1: 1 x 150, 2 x 60 full effort Rest: 8 min after 150, 5 min after 60 Option 2: 1 x 200, 1 x 150, 1 x 60 full effort Rest: 10 min after 200, 8 min after 150 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 (3/20) |
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: 4 x 50 with walk back recovery in flats, then block starts + handoffs if you’re doing relays |
| 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 (3/27)
meet in the Shell |
Mid-distance workout
2-3 mile easy warmup + drills and a few strides Mile and 800m Intervals: 600m (1mi), 200 (800m), 500 (1mi), 200 (800m), 400m (first 200m @ mile, last 200m kick!) 2-4 minutes rest b/t reps 1-2 mile cooldown Long-distance workout 2-3 mile easy warmup + drills and a few strides Alternation workout: 4x1200m (600m @ 5k, 600m steady), 2-3 minutes rest b/t reps 1-2 mile cooldown Ancillary: Medball Circuit #2, Core #2 |
| Tuesday (3/28) | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: none |
| Wednesday (3/29) | Mid-distance
Fartlek & Stride Work 2-3 mile easy warmup + drills and a few strides Fartlek: 6-8x1minute (2 minute easy jog recovery). Start at 3k effort and work down to mile effort during the fartlek intervals. After 1-minute intervals, take 3 minutes rest and then run 2x30 seconds FAST (30” float jog rest) 1-2 mile cooldown Long-distance Fartlek & Stride Work 2 mile easy warmup + drills and a few strides -Fartlek: 5min @ Marathon effort, 5min easy, 5min @ Half Marathon effort, 5 min easy, 5 min @ 10k effort, 5 min easy, 5 minutes of strides (15sec hard w/ 45sec easy) No cooldown, finish with strides. Ancillary: General Strength #1-4 (pick 1-2 circuits) |
| Thursday (3/30) | Recovery Day
3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises) |
| Friday (3/31) | 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 a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1* |
| Saturday (4/1) | 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 a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1* |
| Sunday (4/2) | 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!