Point FInal Qualifier
Great job to everyone who competed in Point Final Qualifier this weekend! Here is the link to results.
Meet Spootlight: Reegan Siegel snagged 2nd place in the women's mile with a time of 6:01.42!
End of Indoor
Indoor season has come to a close! Get ready for outdoor, it's coming fast. We hope you all enjoyed your indoor season, and got to run fast and have fun with the club.
The outdoor season will kick off the St. Norbert Invite on March 25th, and when sign-ups are live they can be found here.
Women's Movie Night
There is a girls-only social happening this Thursday at 8:00 p.m. Attend for a movie night with drinks and snacks!
More information can be found in the wtc-women channel on Slack, please join the channel if you want to and have not yet!
volunteering
A big thank you to everyone who volunteered for Ainsley's Angels at the Freeze for Food 5k/10k this weekend!
There are lots of opportunities to volunteer with the club throughout the year, check the volunteer calendar and consider helping out!
| SPRINTS/FIELD WORKOUTS |
SPRINTS: Meet at the Shell at 5:30 p.m.
| Day | Workout |
| Monday (3/6) |
Warm up and 2 accels Option 1: 2x300, 3x200 @ 80-85% Rest: 5 min after 300, 3 min after 200Option 2: 4-6 x 300 @ 80-85% Rest: 4 min20m 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 (3/7) | Warm up and 2 accels
Everyone: 4x3 hurdle hops Hurdlers: Hurdle drills, Block starts over hurdles, +/- 2-3 x 30m sled pulls Jumpers: bounding, 4-6 x 30m sled pulls Sprinters: block starts, 3x20m, 3x30m, 3x40m with blocks, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat) Cooldown, stretch and core |
| Wednesday (3/8) | Warm up and 3-4 accels (2 in flats 1-2 in spikes)
Option 1: Full effort 150, 45 sec rest, full effort 150 Option 2: Full effort 200, 45 sec rest, full effort 200 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 (3/9) |
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 hurdles Jumpers: LJ/TJ: bounding, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches Sprinters: 3x4x50m, no spikes, walk back between reps, 4 min rest between sets |
| 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 (3/6) | Easy run or rest day |
| Tuesday (3/7) | Flex Day a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1* |
| Wednesday (3/8)
at the Shell |
Fartlek Workout (*Optional, this can be adapted to the bike/elliptical as well*) 2 mile easy warmup + a few strides 2 x 90 seconds effort / 90 seconds recovery 2 x 60 seconds effort / 60 seconds recovery 2 x 30 seconds effort / 30 seconds recovery 2 x 15 seconds effort / 15 seconds recovery 2 mile easy cooldown The effort pace should be around 5k pace and the aim is to maintain 5k pace or progress to a faster pace on the shorter efforts if you are feeling strong. Ancillary: Medball Circuit #1, Core #1 |
| Thursday (3/9) | Flex Day 3-5 miles of easy running, light cross training, or off Ancillary: *Optional Barefoot Circuits 1&3* |
| Friday (3/10) | Planned Day Off |
| Saturday (3/11) | Moderate Long Run 6-10 miles easy, depending on your mileage. Ancillary: Hip Glute Circuit #2 |
| Sunday (3/12) | Recovery Day + Strides 3-7 miles easy + 4-6 100m strides Ancillary: None |
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!
Fire mooseletter Mr. Mares