Welcome back!
Welcome back Cows! We hope you had a fun summer with an abundance of running. We are excited to kick off the cross country season and meet some new faces! Thank you to everyone who came out to the first week of distance practice last week (WTC record turnout!) We hope to see you all again. If you missed the first couple distance practices, no problem! Come whenever you can. See the "workouts" section at the bottom of this site for the practice schedule.
Summer track series recap
- This summer, the Wisconsin Track Club put on our 29th annual Summer Track Series! Thanks to long-time meet director Jim Reardon, we were able to organize five full scale track and field meets for the Madison community on Thursday nights throughout the summer for over 200 athletes of all ages and abilities. This year, we were fortunate enough to use the venues at Sun Prairie East High School, Middleton High School, and Vel Phillips Memorial High School. Summer Track Series is our biggest fundraiser and an amazing way to give back to the Madison community, so we thank each and every one of you for coming out to volunteer!
- Additionally, this summer, we were able to put together a vision several years in the making: the Dane County Track and Field Championships! This meet served as a culmination to the Summer Track Series as well as a championship meet for residents of Dane County! This was an all-day event with music, food trucks, vendors, a t-shirt sale, and, of course, tons of fun! Thank you to our partners Movin Shoes and Badger Track Club for your support!
- Thank you again to everyone who volunteered at the Summer Track Series this summer! Until next year!
We switched to slack!
WTC has switched from GroupMe to Slack. Join the Slack here.
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!
Intrasquad 5k
Student Org fair
Interested in learning more about the Wisconsin Track Club? Come visit us at the Student Org Fair on Tuesday, September 13th or Wednesday, September 14th at table 364 at the Kohl Center anytime between 5-8pm. Learn more about the club and meet some of our board members!
Kickoff meeting
Get the rundown on what WTC has to offer by coming to the kickoff meeting on Thursday, September 15th at 8pm in room 2650 Humanities. Free pizza!
Sign up for meets!
- Border Battle - Saturday, September 17th at Verona High School (20 min drive). If you do not want to run at Border Battle, please consider volunteering! See the "volunteering opportunities" section below for details.
- Roy Griak - Friday, September 23rd at the University of Minnesota (4 hr drive).
Volunteering Opportunities
Sign up for the following WTC volunteer opportunities here.
RACE: Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism!
Border Battle: If you do not want to race at Border Battle, volunteer to help WTC put on a great race the morning of Saturday, September 17th!
| WORKOUTS |
SPRINTS: Meet at McClimon outdoor track at 6pm on Thursday, September 15th
| SPRINTS | Workout |
| Thursday |
Warm up and 2 accels
Workout:
6-8 x 100m at 75% effort
Rest: 2 minutes
Stretch and core |
| WORKOUTS |
DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun
| DISTANCE | Workout |
| Monday
|
Steady Volume Day + 6x20/20 Fartlek Strides 3-8 miles easy 6x20 seconds at mile effort, 20 seconds very slow jog. This is meant to be challenging and get your HR up, but the overall volume of high paced effort is quite low.
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| Tuesday |
Tinman-Style Workout *Use the Vdot pace chart in the link above to determine your CV pace. While the time trial was performed on the bike trail, use the “5k trk” column to find your finishing time. After finding your time, you can scroll over to see corresponding workout paces. CV pace is on the far right side of the chart.* 2 mi warmup + drills/strides, 3-minute intervals @ Critical Velocity (CV) effort (1 minute rest/ez jog), 40-sec hill intervals @ mile-3k effort (80-90 sec jog down recovery), 15-sec fartlek strides @ mile effort (30 sec ez jog recovery), 2 mi cooldown Group 1: 5x3min, 5x40sec hill, 5x15 sec strides Group 2: 4x3min, 4x40 sec hill, 4x15sec strides Group 3: 3x3min, 3x40 sec hill, 3x15 sec strides
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| Wednesday |
Recovery Day 3-7 miles easy or Light Cross Training
|
| Thursday |
If not racing on Saturday: Track Workout - Interval intensity 2 mi warmup + drills/strides, Interval effort work (3 minute ez jog/walk rest), 2 mi cooldown
Group 1&2: 4x1200m Group 3: 4x1000m If racing on Saturday: Track Workout - 2x200m, 800m, 2x200m *Use Vdot chart to determine paces **All groups together** 2 mile warmup + drills/strides, 2x200m @ mile (200m jog RC), 1x800m @ 5k (400m jog RC), 2x200m @ mile (200m jog RC), 1-2 mi cooldown
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| Friday |
Recovery Day 3-7 miles easy + 4 strides or Light Cross Training
|
| Saturday | Border Battle Meet
OR Long Run + strides 7-13 miles + 4-6 post-run strides (starting every minute)
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| Sunday |
Flex day a few miles of easy running, light cross training, or off |
Thanks for checking out this week's Moosletter! What was the highlight of your summer? Comment below!