Welcome Back!
Welcome back, cows! We hope you had a fun, relaxing, running-filled break. Great job to our members for staying active this winter! If you're new here, this is the Weekly Bulletin. At the beginning of each week, announcements, updates, and workouts for WTC will be posted here. We are excited to get the semester started!
First day of practice
The first day of practice is Tuesday, January 25th at 5:30pm! Distance runners, meet outside of Engineering Hall for an easy run. Sprinters, meet in the Shell. Masks are required at all times in the Shell. If you're coming across WTC after the 25th, you're not too late! New members are always welcome; it's never too late to join.
For the next couple months, distance runners will meet outside of Engineering Hall three times Mon-Thurs at 5:30pm. Long runs are 9am at E Hall on Saturday for fast cows and Sunday for faster cows. Once a week, distance runners will meet and practice in the Shell for a speed workout. Please check the Weekly Bulletin to find out which day distance is meeting in the Shell that week! Distance will not meet in the Shell the week of January 23rd. Meet at Engineering Hall Tues-Thurs.
For the next couple months, sprints/field will meet Monday-Thursday in the Shell at 5:30pm.
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 with the link below:
Student org fair
Visit us at the Student Org Fair on Tuesday, February 1st between 5-8pm at the Khol Center! Meet some of our board members, learn more about the club, and get your name on the email list!
Kickoff meeting
The WTC kickoff meeting is on Thursday, February 3rd at 6:30pm! Join us to meet Milkerz, eat pizza, and get a rundown on what WTC is all about. Room is TBD but check next week's Weekly Bulletin or Instagram (@wtccows) for updates.
first social feb 3rd
Our first social is upon us! After the kickoff meeting, we will walk over to the Shell to go ice skating. Skate rentals will be available!
Meet signup
Signup is now open for our first three indoor track meets! Our first meet is a time trial at the Shell on Friday, January 28th at 6:00pm. The deadline to sign up is Friday, January 28th at 12noon. Signup is also open for the Big Dawg Invite (Sat, Feb 5th) and the Dick Hendricks Invite (Sat, Feb 12th).
Meet information and signup can be found at this link:
https://docs.google.com/spreadsheets/d/1nQ20s5e5ZJMhFWhgmuo54tSe4WNx8Gvk3JRr5nk8bBM/edit?usp=sharing
| WORKOUTS |
SPRINTS: Meet at the Shell at 5:30pm Tues-Thurs
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| SPRINTS | No practice | Warm up and 2 accels
Workout: 50, 100, 150, 200, 200, 150, 100 @80-85% 90 seconds rest after 50 2 min rest after 100s and 150s 3 min rest after 200s 2 lap cooldown and stretch Optional core |
Warm up Workout: 5 sets of the following Mini hurdles: Over the ankles, over the knees, fast legs 50 meter sprint @90-95% Rest 4 minutes
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Warm up and 2 accels
Workout: 6x200 @80-85% 4 min rest Core |
No practice
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No practice |
No practice |
| WORKOUTS |
DISTANCE: Tues & Thurs meet at 5:30pm at Engineering Hall. Wed meet at the Shell.
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| DISTANCE | *Optional Accels* + Steady Easy Volume
*Accels: preferably at a track or turf field with distance markings* Sprint drills warmup routine and then some neuromuscular speed development Take a little extra time to actively stretch and ‘get loose’ if you need to 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels) Following the accels, run at an easy pace for 4-8 miles Ancillary: none or optional core |
Easy run |
Speed workout Mid-distance Group Hill & Flat Intervals @ Mile Effort 3 mile easy warmup + a few strides 5-6 x 40 sec hill intervals @ mile effort (easy jog down recovery) 3-4 minutes recovery after the last hill rep 3-4 x 30 sec flat intervals @ mile effort (easy 60-75 sec jog recovery) 2 mile cooldown Long-distance Group Fartlek + Hills (10x1minute, 4x40-sec hills) 2-3 mile easy warmup + a few strides 10x60 seconds w/ 60 seconds easy jog rest (start out relax and naturally squeeze the pace down to around 5K effort) 3 minutes jog/walk rest after the final fartlek interval 4x40 sec hills @ mile effort (easy jog down recovery) 2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
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Easy run |
Time Trial of the Cows meet or Flex Day a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1*
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Long Run 8-13 miles + 4-6 strides post-run (starting every minute) Ancillary: Hip/Glute Circuit #1
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Recovery Day + Strides
3-7 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1* |