Weekly Bulletin- Week of April 10th

Pasta dinner

Thanks to everyone who came out for the pasta party on Saturday! Hopefully you left full and fueled up for the Pioneer Open! 🙂 Pictures here.

spring formal

Spring Formal is Friday, April 22nd at Maple Bluff Country Club! We will take a bus from the Cow House at 5:45pm to Maple Bluff Country Club, snap some photos, enjoy a lovely dinner and awards ceremony, and head back to the Cow House for post-event festivities. Signup for formal closes Wednesday, April 13th at 11:59pm! We are looking forward to a fantastic night!

Frun

Meet at 5:30pm at Engineering Hall this Thursday, April 14th for a frun (food run)! We will end the run at Greenbush Bakery and enjoy some donuts, so bring money to practice! All members are welcome.

executive board update

As many of you already know, our current VP of Mens Sprints/Field, Michael Foley, has decided to take a step back this semester for personal reasons. Our board has met and discussed, and we have decided to appoint Tommy Dougherty as Acting VP to help with some necessary roles and responsibilities.
  • From Tommy: Hey cows! I’m Tommy Dougherty, and I am the Acting VP of Men's Sprints/Field. I’m a freshman from California studying computer science. My favorite part of Track Club has been developing friendships with people of similar interests. I have done 23 different events (and counting!), but my favorites are pole vault, steeplechase, relays, and triple jump. I’m excited to fill in as Acting VP and encourage people to try new things and always have fun. See you Cows on the track! Moo!

Please welcome Tommy, and if you have any questions, feel free to reach out to any board members

Meet the Diversity and inclusion committee

We would like to share some information about a Track Club subcommittee focusing on diversity and inclusion. We will focus on creating a diverse, inclusive, accessible and welcoming environment within our club and the greater running community.

Here are some words from our committee members:
  • "Hey everyone! I’m Erica, and I’m a freshman majoring in Biomedical Engineering. My favorite event is the 1500 and cross country 5k! I love running and being involved with the Track Club, so I’m super excited to be a member on the Diversity and Inclusion Subcommittee. Running is a wonderful sport and I am looking forward to the opportunity to make this sport more welcoming and inclusive for all members new and returning!" -Erica Loe
  • "Hi my name is Greta Herbeck and I’m a freshman on WTC! My favorite event to run is definitely the 1500m in track. 🙂 However, I also love longer events like Crazylegs in a few weeks! I was a captain in high school cross country and look forward to being on the Diversity & Inclusion committee this year. We’re going to be planning some really great events to give more runners the ability to join our sport!" -Greta Herbeck
  • "Hi! My name is Anna Nguyen, and I’m a freshman in WTC. I’m so excited to be a part of the Diversity and Inclusion Committee to help improve participation and accessibility for the club!" -Anna Nguyen
  • "I am Claudia:). I am a freshmen this year! My current favorite event is the 5k for track. I am so thrilled to be part of this committee as a way to help this welcoming community and integrate others with as much as resources as possible. Nice meeting you all🤍" -Claudia Salgado

The D&I committee is currently small but looking to grow—if you are interested in joining, reach out to any committee or board member! Stay tuned for more information about the first initiative, a shoe drive through Moovin’ Shoes!

upcoming meets

Signup is open for the remaining meets of the 2022 outdoor season: Drake Alternative (4/29), Crazylegs (4/30), and the Eagle Open (5/13)!

Volunteering opportunities

RACE: RACE has begun! If you are interested in participating, meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

CRAZYLEGS VOLUNTEERING OPPORTUNITIES: If you're not racing at Crazylegs on Saturday, April 30th, this is a perfect opportunity to get some volunteer hours! Sign up for the "Run - Water Station- HOBY/SSM Outpatient Surgery" aid station OR be a course marshal! Here's the link to the Crazylegs website and the volunteer spreadsheet (please fill out both).
  • AINSLEY'S ANGELS: Ainsley's Angels will be hosting a demonstration session at the YMCA of Dane County and they're looking for 5-10 volunteers to help with various tasks! Sign up here!
WORKOUTS

SPRINTS:

6pm Mon/Wed meet at McClimon outdoor track

6pm Tues/Thurs meet in the Shell

SPRINTS Workout
Monday

McClimon
  1. Warm up and accels:
  2. Workout
    1. 3 x 3 x 30m starts @ 95 - 100%
    2. Rest
      1. Reps: 3 minutes
      2. Sets: 6 minutes
  3. Cooldown, core, stretch

 
Tuesday

Shell
  1. Warm up
  2. Mini hurdle drills 2x
    1. Over the knee rotary
    2. Single leg hop 2x (switch leg)
    3. Two leg hop
    4. Fast leg 2x (switch leg) 
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core

 
Wednesday

McClimon
  1. Warm up and accels
  2. Workout Option 1:
    1. 4 x 150m @ 95%
    2. Rest: 10 - 12 minutes
  3. Workout Option 2:
    1. 3 x 300m @ 95%
    2. Rest: 12 - 15 minutes
  4. Cooldown, core and stretch

 
Thursday

Shell
  1. Warm up
  2. 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 twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Mon-Thurs and 9am Sat/Sun meet outside of Engineering Hall

DISTANCE Workout
Monday

 

 Flex Day

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

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

 
Tuesday Easy Distance Run + Fartlek Strides

6-8 miles + 8x20sec farlek strides @ mile effort (40 sec easy jog rest) during the end of the run.

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

 
Wednesday Mid-distance 

Alternating Pace Work + 150m Buildups: 

2-3 mile easy warmup + drills and a few strides

1700, 1300m w/ 5 min rest (alternating 200m steady - 200m @1mi effort- finishing with extra 100m kick on the final segment)

For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK

Following the alternating work, run 4x150m buildups - each 50m faster than the previous one (ex. 1500m, 800m, 400m effort)

1-2 mile cooldown

 

Long Distance

Alternating Pace Workout:

2-3 mile easy warmup + drills and a few strides

1700m, 1300m, 900m, 500m w/ 5 min rest (alternating 200m steady - 200m @1mi effort - finishing with extra 100m kick on the final segment)

For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK

1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Thursday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)

 
Friday

No official practice

 

 Base Run + 4-6 strides

6-9 miles easy with 4-6 x 100m strides at the end of the run. 

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

 
Saturday

9am E Hall

 Long Run

Easy Long run, 8-13 miles, with an option for the second half faster if you’re feeling good. 

Ancillary: Hip/Glute Circuit #2

 
Sunday

9am E Hall

 Flex Day

A few miles of easy running, light cross training, or off. Emphasize recovery today. Tomorrow’s workout will be challenging. 

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

Thanks for checking out the weekly bulletin. Why do you run?