Weekly Bulletin- Week of April 3rd

Nirca Nationals

Speed was indeed on the track this weekend at 2022 NIRCA Nationals! Great job to everyone who came out and competed! Shoutout to our members who medaled in their events: Jake Stugelmeyer (national champ!), Jaecan Fratzke, Max Hartke, Men’s 4x100 Team: Jake, Jaecan, Kenny, Ryan, Claire Biegalski (national champ!), Kayla Wartman, and Emily Cody.

Pictures

Results

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! Information about the entire event, including the full menu (vegan and vegetarian options available), can be found here. We are looking forward to a fantastic night!

upcoming meets

The Cows will be heading to Carroll University this Sunday, April 10th for the Pioneer Open! Signup is now open for all 2022 outdoor meets.

Pasta dinner

We will have a pre-meet pasta dinner at Grant Dilla's house on Saturday, April 9th at 7pm! You do NOT have to go to Saturday's meet to attend! Keep an eye out for an address in GroupMe.

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

Volunteering opportunities

RACE starts on Saturday, April 9th! 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 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: Meet in the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday For people who competed at Nationals, do some active recovery workout (biking, long run, yoga, etc.)

OR

    1. Warm up and accels
    2. Workout Options 1:
      1. 4 - 6 x 2 x 150m @ 85%
        1. Rest between reps: 90 seconds
        2. Rest between sets: 5 minutes
    3. Workout Options 2:
      1. 5 x (300m, 100m) @ 85%
        1. Rest between reps: 2 minutes
        2. Rest between reps: 5 minutes
    4. Cooldown, core, and stretch

 
Tuesday
    1. Warm up
    2. Mini hurdle drills 
      1. Over the knee rotary
      2. Single leg hop 2x (switch leg)
      3. Two leg hop
      4. Two leg hop and hold
      5. 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
  1. Warm up and accels
  2. Workout Option 1: Ins and Outs
    1. 6 sets @ ~ 95 - 100%, no spikes
    2. 30m accel zone | 20m in | 20m out | 20m
    3. Rest - 4 minutes
  3. Cooldown, core, and stretch

 
Thursday
  1. 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)
  2. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
WORKOUTS

DISTANCE:

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

DISTANCE Workout
Monday

E Hall

 

 Easy run
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday

E Hall

 Mid-distance

2x600m (5k), 300 (1mi), 2x500m (3k), 200m (800), 400 (1mi), 150m (400m) w/ 2-3 min rest between each rep

Long-distance

LT 20 min total + 2x400m w/ 3min rest, 2x200m w/ 3 min rest. Faster work at 3k-1mi pace

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

 
Thursday

E Hall

 Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)

 
Friday

No official practice

 

 Flex Day

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

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

 
Saturday

Pioneer Open

 Pioneer Open @ Carroll College!

OR

Moderate Long Run with hill sprints

8-10mi easy long run with 4x10sec hills sprints + 2x20sec hill sprints at the tail end (full walk down recovery).

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*

Thanks for checking out the weekly bulletin. What is your favorite thing about outdoor track?

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