Weekly Bulletin- Week of April 17th

Pioneer open

Great job to everyone who competed at the Pioneer Open last Sunday!

Pictures here

Results here

Frun

Thanks to everyone who came out for the frun (food run) on Thursday, despite the wind! The Cows enjoyed some donuts from Greenbush Bakery and, as always, had some frun.

spring formal

Spring Formal is Friday, April 22nd at Maple Bluff Country Club! Meet at the Cow House at 5:45pm. If you are bringing additional clothes for our post-formal festivities, feel free to store your bag at the house during the event. From the Cow House, we will take a bus to Maple Bluff Country Club (bring some cash if you want to tip the driver), snap some photos, enjoy a lovely dinner and awards ceremony, and head back to the Cow House for post-event festivities.

Awards Ceremony: This has truly been a historic track and field season for WTC, and we must take some time to recognize the cows that made it so special! Please take a few minutes to fill out our Awards Survey. In addition to your standard awards, there is also an option to write in your own award and nominate someone, so get creative! Nominations are due by 7pm Wednesday, April 20th!
 
Season Recap Slideshow: This is your chance to send us your favorite photos and videos from the season to be featured in a season recap video! Huge thanks to our photographer, Ryan Mares, for putting this together. Please upload the photos to the following Google Folder as soon as possible.
  • Attire: The spring formal is a formal attire event, so put on your favorite suit and tie, dress, or whatever formal attire that gets you ready to move and groove on the dance floor!
  • Cost: The sign-up sheet has closed, therefore, we will be Venmo-requesting each attendee $50 per person, or $100 if you decided to bring a date. This money will go towards renting out MBCC, buses, dinner, and dessert.
If you have any questions, please ask a board member! We are looking forward to a fantastic night!

kickball social

On Saturday, April 30th at 5pm, WTC and the Wisconsin Triathlon Club will go head-to-head in kickball at Edward Klief Park! Come to play or to socialize on the sidelines. All members are welcome!

shoe drive

The WTC Diversity and Inclusion committee is putting on a shoe drive, where anybody can donate their old running shoes. Bring your old running shoes to kickball on Saturday, April 30th at 5pm at Edward Klief Park to donate! If you are unable to make it, keep an eye out in GroupMe, email, and the weekly bulletin for other opportunities to donate your old running shoes.

upcoming meets

The end of the semester is approaching, so we encourage you to take advantage of WTC's final racing opportunities!
  • Drake Alternative (Friday, April 29th): The meet is at UW-Whitewater beginning at noon. The current plan is to leave Madison around 10:30 am, but we may offer flexible leave times to allow more people to attend. Keep an eye out for updates in GroupMe, email, and the weekly bulletin. Whitewater is only 50 minutes away, so this is a great opportunity if you don't want to travel far! Note that Crazylegs is the next day, but this is the only opportunity to do track and field events this weekend. Sign-up for the Drake Alternative closes Saturday, April 23rd at 11:59 pm.
  • Crazylegs Classic (Saturday, April 30th): The next morning, Crazylegs is returning to Madison! This is an 8k road race that goes through campus and ends at a block party near Camp Randall. See the race info and register here.
  • Eagle Open (Friday, May 13th): WTC's last official meet of the season is at UW-La Crosse beginning at 2:00 pm! This is on the last day of finals, so hopefully our members will be done with exams by then. Cars will leave Madison around 11:00 am. We will hopefully have some warm weather on this day in mid-May! Sign-up closes May 6th at 11:59 pm.
  • Wisco Mile (Saturday, June 11th): The Wisco Mile is an annual race held at Wisconsin Lutheran HS in Milwaukee. It's a big community outdoor track meet where everyone runs a mile or 5k. The winner of each race gets a pineapple. 🙂 Sign-up is not open yet, but it will be available soon here (see more info here as well). This is a great opportunity to get one last track race in!
Please contact Matt Stilling (mstilling@wisc.edu) with any questions.

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 Option 1: 2 x 3 x 300m @ 85%
    1. Rest
      1. Between reps: 3 minutes
      2. Between sets: 7 minutes
  3. Workout Option 2: 3 x 3 x 150m
    1. Rest:
      1. Between reps: 3 minutes
      2. Between sets 5 minutes
  4. Cooldown, stretch and core

 
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: Broken 550m
    1. 4 x 400m, 150m
    2. Pace:
      1. 400m @ 75-80%
      2. 150m @ 85%
    3. Rest:
      1. Between reps - 3 minutes
      2. Between sets - 7 minutes
  3. Workout Option 2: 100m, 150m, 200m, 300m, 300m, 200m, 150m, 100m
    1. Pace: ~ 85%
    2. Rest:
      1. Under 300m - 3 minutes
      2. For 300m - 6 minutes
  4. Cooldown, stretch and core

 
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

 

 Mid-distance workout

Race Pace 

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

3x800m w/ 5min rest (first rep @ 3k-mile effort, last two at mile effort)

 1-2 mile cooldown

 

Long-distance workout

Race Pace 

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

Continuous alternation workout. 4800m (~3 miles) of total work. 

4x(800m @ 5k pace, 400m steady effort). Focus on finding your 5k rhythm, while also not “letting off the gas” too much during the steady effort portions. 

 1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Tuesday Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday Note: Both groups have lighter workouts today to recover from Monday’s big effort

Mid-distance

Speed Endurance

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

2x(300m,200m,100m) w/ 3min jog/walk rest in between @ 800m pace

1-2 mile cooldown

 

Long-distance

Speed/Strength Endurance Blend

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

800m (3k effort), 400m (1mi effort), 500m (3k effort), 200m (800 effort) w/ 2min rest in between intervals

1-2 mile cooldown

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

 
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 w/ 2x(90s-60s-45s-30s) Fartlek

8-12 miles total distance run. Once you’re ~halfway through the long run, begin fartlek work. 

Rest is equal to the rep. Longer reps should be closer to 5k-10k effort and then gradually work the pace down closer to mile effort on the shorter intervals. 2 minute easy jog in between sets.

Example: 90sec @10k effort (90 sec jog rest), 60sec @5k effort (60 second jog rest),.......etc. 

Ancillary: Hip/Glute Circuit #1

 
Sunday

9am E Hall

 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 

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