Weekly Bulletin- Week of February 20th

club relays required covid testing

All members going to Club Relays are required to get tested for COVID before the meet and submit a photo of their negative test (or positive test result within the last 90 days) to this form.

lake crossing

On Saturday, February 19th, a herd ran across frozen Lake Mendota for the annual Lake Crossing! Over three miles across the lake. Moohoo! Thank you to Matt Stilling for leading the run.

namaste in track club

After the run on Saturday morning, our members met for bagels and yoga. Thank you to our Vice President of Women's Distance, Ava Wojnowski, and her mom for arranging and leading the event!

upcoming meets

Good luck to our members racing at Club Relays on Saturday, February 26th at the University of Illinois! We are excited to race at the biggest meet of the indoor season! Signup is now open for the last indoor meet, the Pointer Final Qualifier, which is on Saturday, March 5th. Signup closes Saturday, February 26th at 11:59pm.

Meet Information and Signup Link

dinner at dining halls

Mark your calendars, freshmen! Have dinner with the WTC board and fellow calves on Thursday, February 24th at 7:00pm at Gordon and Thursday, March 3rd at 7:00pm at Dejope! Who remembers Bucky's Island Adventure?

PRACTICE SCHEDULE AND LOCATIONS

Distance: For the next couple months, distance runners will meet outside of Engineering Hall three times Mon-Thurs at 5:30pm! Once a week, distance will meet and practice in the Shell for a speed workout. Masks are required at all times in the Shell. Please check the "workouts" section of this site to find out which day to meet in the Shell each week. The week of February 20th, distance will meet in the Shell on Wednesday, February 23rd. Long runs are 9am at E Hall on Saturday for fast cows and Sunday for faster cows.

Sprints: For the next couple months, sprints/field will meet Monday-Thursday at 6:30pm in the Shell.

For more details about this week's workouts, see the "workouts" section at the bottom of the page!

New members

It's never too late to join the Wisconsin Track Club!

  • If you missed the kickoff meeting, check out the slides. There are QR codes in the slides that link to GroupMe chats and more WTC opportunities you don't want to miss!
  • Become a member of the Wisconsin Track Club 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 for the season by sending $30 to @WiscoTC on Venmo! Members must pay dues in order to race with the club.
  • Join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

membership dues

All members must pay membership dues for the season by sending $30 to @WiscoTC on Venmo! This money goes toward paying for meets, socials, apparel, etc. This does not entirely cover meet fees; members must pay an additional fee for each meet they sign up for. Reminder to pay the Club Relays meet fee ($30) if you are signed up and have not already.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday
  1. Warm up and accels
  2. Workout
    1. 6 - 8 x 200m @ 70 -75%
    2. Rest - 2 minute
  3. Cooldown and stretch
Tuesday
  1. Warm up
  2. Hurdle Mobility
  3. Handoff practice
  4. Block starts or event practice
  5. Core and stretch
Wednesday
  1. BRING SPIKES
  2. Warm up and accels
  3. 3 x 3 block starts
    1. If competing in hurdles or field events, feel free to practice those events after the first set.
    2. 1st set to 5m
    3. 2nd set to 10m
    4. 3rd set to 15m
  4. Core and stretch
Thursday
  1. Warm up
  2. Hurdle Mobility
  3. Handoff practice
  4. Block starts or event practice
  5. Core and stretch
WORKOUTS

DISTANCE:

5:30pm Wed meet in the Shell

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

DISTANCE Workout
Monday

E Hall

 Mid-distance workout

Mile Pace Intervals

  • 2 mile warmup + a few strides
  • Group 1: 3x(400-300-200) @mile effort w/ 60-90sec rest, 3-4min rest between sets
  • Groups 2&3: 2x(400-300-200) @mile effort w/ 60-90sec rest, 3-4min rest between sets
  • 2 mile cooldown

 

Long-distance workout

Pace Variation Fartlek 

Fartlek @10k-tempo effort with a 40-sec surge down to 5k pace in the middle of each rep

  • 2 mile warmup + a few strides    
  •  Group 1: 6min-3-5-2-4-1 
  •  Groups 2&3: 5min-3-4-2-3-1
  • 2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

Shell

 Run + flat speed work 

Mid-distance

  • Run easy for 2-4 miles and go through drills before starting sprint work (can be performed with or without spikes)
  • Sprint work: 2x200m @ 800m effort (200m jog recovery), 2x40m (2-3min walk/standing rest), 2x60m (3-4 min rest) @ 90-95% max speed, take your time decelerating coming out of each acceleration
  • Cooldown 5-10 minutes of walking or slow jogging

 

Long distance

  • Run easy for 2-4 miles and go through drills before starting speed work (can be performed with or without spikes)
  • Speed Work: 4x200m @ mile effort (200m jog recovery), 4x40m (2-3min walk/standing rest) @ 90-95% max speed, take your time decelerating coming out of each acceleration
  • 2 mile cooldown

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

 
Thursday

E hall

 Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3

 

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

  1. Straight leg, spell alphabet – L/R
  2. Toe grab scoot – pull forward with toes and move forward x 20
  3. Squatting calf raises – in 90° squat position, then raise heels x 10
  4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
  5. Everted toe squat – toes pointed out, on toes, squat x 10
  6. Toe lunge walk – lunge while staying on toes x 10 meters

 
Friday

No official practice

 If competing in Saturday’s meet

Easy pre-meet 

3-5 miles with 2-4 light strides

 

If not 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*

 
Saturday

Meet

 Club Relays @ The University of Illinois - Good luck!!

 

If not competing in today’s meet: Long Run

Mid-distance: 8-10mi run with the middle @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

Long-distance: 8-12mi run with the middle 20min @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

 

Ancillary: Hip/Glute Circuit #2

 
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. Compliment yourself this week!