Moosletter — Week of October 2nd

New members

If you want to join WTC, become a member on IMLeagues and fill out the three required forms (Membership Consent Form, Supplemental Health Waiver, and Wisconsin Track Club Membership Form). We do not use WIN anymore so it is important to not use that program. Please pay membership dues ($30 for the fall semester or $60 for the year) to @WiscoTC on Venmo. Members must pay dues in order to race with the club. Feel free to join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

It's never too late to join WTC! If you missed the first few weeks of practice, no problem. Come whenever you can. See the "workouts" section at the bottom of this site for the practice schedule. If you missed the kickoff meeting, check out the slides.

We switched to slack!

WTC has switched from GroupMe to Slack. Join the Slack here.

Schuster's farm

The herd has a blast submersed in cornfields at Schuster's Farm on Friday!

YOGA

WTC did yoga on Sunday to decompress from the busy semester. Thank you to Mrs. Wojnowski for teaching a great class!

sign up for meets

Signup for the Drews Invite and Regionals are now open!

Drews/Neubauer Invite (Saturday, October 15): Hosted by UW-La Crosse in West Salem, WI (~2 hour 15 min drive). Races start at 11:20 AM, will be a single-day meet. Signup deadline is Saturday, October 8 at 11:59 PM!

NIRCA Regionals (Saturday, October 22): Hosted by NIRCA in Geneva, IL (near Naperville, ~2 hour drive). Races start at 9:00 AM, so we will leave Madison on Friday afternoon/evening and stay the night in a hotel near the course. There is a home football game against Purdue at 2:30 PM this day. We should get back to Madison between 1-2 pm, so you could still make it to the game if you wish. Unless you plan on going to NIRCA Nationals in Virginia, this will be the last opportunity to race this season. And if you do plan on racing at NIRCA Nationals, then you need to run at Regionals to qualify (no qualifying times, just need to do the race). Signup deadline for regionals is Saturday, October 8 at 11:59 PM!

If you are seriously considering traveling to Virginia for Nationals (November 12), please reach out to Matt Stilling or Alex Beckerman so that they can fill you in on details! Know that transportation will be largely up to you and fairly expensive. The Madison Marathon/Half Marathon is the next day (November 13), so that’s a fun alternative that a lot of people will be doing if you don’t want to drive 30 hours that weekend.

Please reach out to Matt Stilling (@mstilling@wisc.edu) with any questions about meets!

Volunteer with Race

Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! Sign up here.

Freshman Spotlight: tarun Vedula

Tarun is a freshman from Bettendorf, Iowa studying computer and data science! His favorite class this semester is Anthro 105, and his favorite running event is the 1600m. His favorite Track Club memory was the Badger tailgate against UIUC. His favorite part about college so far has been meeting new people from around the world!

Freshman Spotlight: Naomi Olsen

Naomi is a freshman from Arlington, Massachusetts! She is studying nutrition and dietetics. Her favorite class is LSC 251, and her favorite running event is the 800m. Her favorite WTC memory has been the corn maze at Schuster's Farm! Her favorite part of college so far has been meeting so many amazing people from all over the country and hanging out at memorial union. Welcome to WTC Naomi 🙂

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday.

SPRINTS Workout
Monday

Shell 6:30pm

Warm up

Hurdle Mobility:

  1. 1 leg in each 2x

  2. 2 legs in each 2x

  3. Lateral (each way once)

  4. Backwards, 2 legs in each 2x

  5. Over/unders (each way once)

2 accels 

Workout: 

2 sets x 4 x 50m

Rest between reps: walk back

Rest between sets: 4 minutes

Cooldown, stretch and core
Thursday

McClimon 6pm

Warm up and 2 accels

6 x 150m @ 80-85% 

Rest: 3 minutes

Cooldown, stretch and core

OR 

Long sprints:

Warm up and 2 accels

4 x 300m @ 75-80%

Rest: 5 minutes

Cooldown, stretch and core
WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *Optional Accels* + Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

  • Take a little extra time to actively stretch and ‘get loose’ if you need to
  • 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

3-6 miles, depending on your training load and how you’re feeling.

 
Tuesday Alternating 800’s + 200’s Workout

  • 2 mi warmup, sprint drills, and a few strides
  • Continuous alternating 800’s (800m @ cross country effort, 800m steady - steady pace should be ~60 seconds slower than CC effort)
  • 3-5 minutes jog/walk rest 
  • 4x200m @ mile effort (200m easy jog rest)
  • 2 mi cooldown

Group 1 & 2: 4 miles of alternating work, 4x200m

Group 3: 3.5 miles of alternating work, 4x200m

Ancillary: General Strength #1-4 (pick 2 circuits)

 
Wednesday

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3
Thursday If racing on Saturday: Track Workout - 2x200m, 2x800m, 2x200m

Vdot Pace Chart

*Use Vdot chart to determine paces

**All groups together**

2 mile warmup + drills/strides, 2x200m @ mile (200m jog RC), 2x800m @ CV (200m jog RC), 2x200m @ mile (200m jog RC), 1-2 mi cooldown

 
Friday Pre-Race

2-6 miles with 4-6 strides and drills

 
Saturday Gene Davis Invite!

OR if not racing: medium long run

6-10 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #2

 
Sunday Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

Thanks for checking out this week's Moosletter! Happy fall!