Weekly Bulletin- Week of February 6th

Kickoff Meeting

Thank you to everyone who came to the kickoff meeting on Thursday! If you missed the meeting, check out the slides linked below. There are QR codes in the slides that link to GroupMe chats and more WTC opportunities you don't want to miss!

WTC Kickoff Meeting Slides Spring 2022

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 runners 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 distance is in the Shell that week. The week of February 6th, distance will meet in the Shell on Wednesday, February 9th. 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 in the Shell at 6:30pm.

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

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.

New members

If you are a new member, 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. Feel free to join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

Become a member of the Wisconsin Track Club on IMLeagues at this link: https://www.imleagues.com/spa/portal/home

Ice skating

Our first social of the season was Thursday, February 3rd! The Cows had a blast ice skating at the Shell.

Big Dawg invite

Great job to everyone who raced at the Big Dawg Invite on Saturday, February 5th! Congratulations to Matthew Miller for winning the Men's 3000m and Claire Biegalski for winning the Women's 60m Hurdles!

Link to Pictures

Link to Results

upcoming meets

Our next meet, the Dick Hendricks Invite, is on Saturday, February 12th. Signup is now open for Club Relays, which is on Saturday, February 26th. Signup for Club Relays closes on Saturday, February 12th at 11:59pm!

Meet Information and Signup Link

new moo mentorship program

Calling all Cows! Do you want a fun, low commitment way to meet a new face, provide mentorship to an underclassman/upperclassman, and create cross- functional friendships? Introducing the Moo Mentorship Program! All you must do is fill out this interest spreadsheet and we will pair two unconventional cows... whether that be distances with sprints/field, male cow with female cow, or new member with Crusty Cow:

Moo Mentorship Interest Form

Participation in this program means entertaining, program-specific socials (Cornhole tournament, Game Night, etc.), gift giving at Natties, and more. Spread the love and tighten the herd by joining the Moo Mentorship Program!

timer job opportunity

In Focus Timing, an event timing company owned by Movin’ Shoes, is looking for timers for this track season and beyond! This is a great opportunity to get involved in the local running community and earn some money in the process. Timers will typically work in pairs of one lead timer and one assistant timer, with lead timers earning $30/hr and assistant timers earning $25/hr. No prior experience is necessary - you will receive all the training you need. If you’re interested, please email Matt Land at matt@infocustiming.com with a little info about yourself and your availability. Note: You must be available Tuesday, Thursday, or Friday afternoons starting ~2 pm. You don’t need to be available all of those days, but at least 1 or 2.

WORKOUTS

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

SPRINTS Workout
Monday
  1. Warm up and accels
  2. Workout
    1. 3 - 4 sets x 4 x 60m
      1. Rest between reps: walk back
      2. Rest between sets: 3 minutes
    2. Cooldown
  3. Stretch and core
Tuesday
  1. Warm up and accels
  2. Workout 
    1. Mini hurdle and speed drills
    2. Block starts
    3. Optional bike workout
  3. Cooldown and stretch
Wednesday
  1. Warm up and accels
  2. Workout
    1. 4 - 6 sets
    2. 1 set
      1. Jump squats 45 - 60 seconds
      2. 150m @ 85% pace
      3. Rest 3 minutes
    3. Cooldown and 
  3. Stretch and Core
Thursday
  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, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Wed meet at the Shell

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

DISTANCE Workout
Monday

E Hall

 Tinman Style Workout: Threshold Intervals + Hills + Strides

Mid-Distance & Long-Distance combined

*choose your Group based on your desired training intensity and what sort of winter base you’ve built over the past couple of months*

2 mi warmup, 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 30-sec hill intervals @ mile-3k effort (60-90 sec jog down recovery), 20-sec fartlek strides @ mile effort (40 sec ez jog), 2 mi cooldown

Group 1: 5x3min, 5x30sec hill, 5x20sec strides

Group 2: 4x3min, 4x30 sec hill, 4x20sec strides

Group 3: 3x3min, 3x30 sec hill, 3x20 sec strides

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

Shell

 If competing in Saturday’s meet

Easy distance run + 3k intervals

Easy distance run for 2-4 miles prior to intervals. Following easy running, perform drills and then 200m intervals @ 3K effort (200m easy jog recovery). 2 mile cooldown

Group 1: 8x200m continuous

Group 2: 6x200m continuous

Group 3: 4x200m, 2-3 minutes rest after 4th interval, 2x200m 

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

 

If NOT competing in Saturday’s meet

Mid-distance Group: 200’s @ 3K + 150m accels

  • 2 mile easy warmup + a few strides
  • Group 1: 6x200m (200m easy jog rest) + 3x150m accels working the final 50m down to around 800m effort (4-5 minute walking rest in between)
  • Group 2&3: 4x200m (200m easy jog rest) + 3x150m accels working the final 50m down to around 800m effort (4-5 minute walking rest in between)
  • 2 mile cooldown

Long-distance Group: 200’s @ 3K

  • 2 mile easy warmup + a few strides
  • Group 1: 8x200m (200m easy jog rest)
  • Group 2: 10x200m (200m easy jog rest)
  • Group 3: 12x200m (200m easy jog rest)
  • 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 or 9am E Hall

 Dick Hendricks Invite @ Ripon College - Good luck!!

 

If not competing in today’s meet

8-10 mi. Progression Run

Start out relaxed and then naturally work down the pace throughout the run

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 are you grateful for this week? Comment below.

2 thoughts on “Weekly Bulletin- Week of February 6th”

  1. Lauren Fitzsimmons says:

    I am grateful for being able to cross train. I am also grateful for a great brunch with great people and an awesome newsletter!

Comments are closed.