Weekly Bulletin- Week of April 24th

Formal

We had a great time celebrating the 2022 track season at Spring Formal on Friday! What good-looking herd. 🙂

Pictures here

Concessions

Thank you to our members who did concessions to raise money for WTC on Saturday! We appreciate you.

ZUMBA

On Monday, April 25th, our female cows will go to a Zumba class at the Nick in the Balance Studio from 5:30-6:30pm! There will also be Zumba classes for the lady cows 5:30-6:30pm on May 2nd, and 12-1pm on May 7th.

Yoga

On Thursday, April 28th, our secretary, Niki Iatrides, will lead a yoga class at 6:30pm in Social Science room 4308! There will be an option to end the run at Social Science, but if you do not go to practice on Thursday, feel free to join us! All members are welcome. Please bring a yoga mat, if you have one.

Paid Running research opportunity

The UW Badger Athletic Performance Lab is conducting a research project to test the reliability of a new way to use Magnetic Resonance Imaging (MRI) to measure skeletal muscle properties!

If you choose to participate, you will attend one study. You will visit the MRI facility at the Wisconsin Institute for Medical Research building or UW Hospital for a single, 60 minute data collection. You will be compensated $75 for your time.

You may be eligible if you are 18-40 years of age, are regularly active, and are comfortable undergoing MRI scans.

If you are interested in participating, email Christa Wille, PT, DPT at wille@ortho.wisc.edu for more information.

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. Sign-up has closed for this event.
  • 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. If you are interested in volunteering at Crazylegs instead of racing, please see the "Volunteering Opportunities" section of this site.
  • 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:
    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
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
    1. 3 x 3 x 30m starts @ 95 - 100%
    2. Rest
      1. Reps: 3 minutes
      2. Sets: 6 minutes
  3. Cooldown, core, 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

 

 Mid-distance workout if racing @ Whitewater

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

2x400m @ mile effort w/ 45-60 seconds rest, 4x200m @ mile down to 800m pace w/ 200m jog rest

1-2 mile cooldown

Long-distance workout if racing @ Whitewater

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

800m @ 5k effort, 300m jog, 2x400, 2x200 @ 5k down to 1mile effort w/ 200m jog in between

1-2 mile cooldown

Middle Distance & Distance Combined Workout if racing @ Crazylegs

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

4-6 x 1K @ 8k effort (goal Crazylegs pace), 4 x 30 sec hills (Observatory or similar graded hill) with slow jog down recovery

High Volume Athletes run 6 1k intervals, lower volume athletes run 4-5 1k intervals. 90 seconds slow jog rest between 1k’s - *finish near a hill*, 3-5 minutes rest after the final 1k repeat, then run 4 x 30 sec hill repeats @ 3k-mile effort with at least 60 seconds jog down recovery

1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Tuesday Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday Competing @ Whitewater

Easy distance run + fartlek strides

5-8 miles easy + 8 x 20sec fartlek strides @ mile effort (40 sec easy jog rest) during the end of the run.

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

 

Competing @ Crazylegs

Light Fartlek Workout

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

1’-2’-3’-4’-3’-2’-1’ Fartlek w/ 1’ jog rest in between

Effort should be ~10k-5k. Start out relaxed and work the pace down a bit over the second half.

1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday Competing in Friday’s meet

Easy pre-meet 

3-5 miles with 2-4 light strides

 

Competing in Saturday’s meet

Flex Day

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

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

 
Friday

 

 Drake Alternative Meet @ UW-Whitewater

If competing @ Crazylegs:

Easy pre-race

3-5 miles with 2-4 light strides

Ancillary: Hip/Glute Circuit #2

 
Saturday Crazylegs Classic

If you competed @ Whitewater:

Flex Day

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

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

 

If you didn’t compete in either race:

Long Run 

8-12 miles easy

Ancillary: Hip/Glute Circuit #2

 
Sunday If you competed @ Crazylegs

Flex Day

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

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

 

Whitewater competitors & those who didn’t compete

Base Run + Strides

4-8 miles easy w/ 4-6 strides

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

 

Thanks for checking out the weekly bulletin! Check in on your friends this week.