Weekly Bulletin- Week of March 13th

race to the pasture time trial

Sign up for our first outdoor track meet! It's free! We are having a time trial at Edgewood High School on Saturday, March 26th at 10am. Running and field events will be offered. This is a great, low stakes opportunity to try a new event and get the legs moving before nationals! We will have a social at Ed Klief Park afterwards. Signup closes on Thursday, March 24th at 11:59pm. If you do not want to compete at the time trial, please consider signing up to volunteer!

Meet Information and Signup Link

Nirca Nationals

Signup for NIRCA Nationals closes on Sunday, March 20th at 11:59pm!

Attention Cows! Have you been hearing whispers about a small Midwestern town hosting a big track meet? Well, the rumors are true! After months of planning and searching through over 10 possible venues, NIRCA Natties is finally confirmed for 2022! On the weekend of April 2nd, the Cows will be traveling to Olivet, Michigan to compete in the largest track and field meet of the 2022 season! We will be competing against D1 club teams across the country, so there will be loads of competition for our distance, sprint, and field squads. NIRCA Nats will take place all day Saturday, April 2nd and a half day on Sunday, April 3rd. The Cows will be leaving early Friday afternoon and will stay in Michigan Friday and Saturday night. There are no cutoff times for Nationals—everyone is welcome to compete! However, if you want to compete in shot put, discus, triple jump, or steeplechase, you must have proof of prior performance. This means you need a link to an official online result (e.g., athletic.net) for the event you want to compete in (multiple links if you want to do more than one of these events).  This result can be from any time in the past (including high school). If you want to do steeplechase, you can use a result from any hurdle event. Please provide the link in the appropriate column of the sign-up spreadsheet.

Additionally, all participants must have the eligibility form signed for the Spring 2022 season, even if they have competed in NIRCA competitions in previous semesters. Signing the form verifies that you are a full-time student in good academic standing. If you signed it at the kickoff meeting in February, you don't need to worry about this. If you did not, our meet coordinator, Matt Stilling, will be at Union South with the form on the afternoons of March 20th and March 22nd. Check GroupMe on those dates to find exact times and locations. Please contact him (@mstilling@wisc.edu) if you have some extenuating circumstance.

NIRCA always puts on fantastic races, and the Cows always have a blast. We are looking forward to Spring Nats 2022 and hope to see you there! If you have any questions, please reach out to Matt Stilling, Alex Beckerman, or Lauren Fitzsimmons. Sign-up closes Sunday, March 20th at 11:59 PM.

Meet Information and Signup Link

basketball consessions

Sign up to volunteer at basketball concessions on Saturday, March 19th! Shifts run between 8am-11pm, with 8 people on each shift. This is a great chance to raise money for the club and decrease meet fees! These hours count toward the volunteer award system. The Cows with the most volunteer hours win something at the end of the semester!

happy spring break!

Great job to all of our members for working hard at practice and school! We hope you have a fun and restful break!

WORKOUTS

SPRINTS: No practice this week

WORKOUTS

DISTANCE: No practice this week

Note: Feel free to switch things around to fit within your spring break schedule. If you are traveling and cannot go the full distance on a training run or miss a workout, that’s okay! Don’t try to double up and squeeze in too much training all at once. Have a great spring break. 

DISTANCE Workout
Monday

 

 Mid-distance & Long-distance combined

Tempo & Hills

     2-3 mile warmup, drills, & a few strides

Group 1: 15min tempo (10k-Cross Country effort), 4-min rest, 4x60sec hills @ 3k effort w/ jog down recovery

Groups 2&3: 10min tempo (10k-Cross Country effort), 3 minutes rest, 5 min threshold tempo, 3 minutes rest, 3-4x60sec hills @ 3k effort with jog down recovery

     2 mile cooldown

*If you don’t have access to a long hill, run the 60-sec efforts @ 3k-mile effort with 2-min recovery*

Ancillary: Medball Circuit #2, Core #2

 
Tuesday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday Mid-distance & Long-distance combined (all groups combined)

3k and Mile Pace Intervals

     2-3 miles warmup, drills, & a few strides

    4x800m w/ 2min rest @ 3k pace, 3-5 min rest, 4x200m @ mile pace with 200m jog

    2 mile cooldown

*If you are not on a track or do not have a GPS watch, go off of effort and time. Use your 3k & mile PR’s (or best estimate) to determine the time of each interval*

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

 
Thursday Recovery Day 

3-7 miles easy

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

 

 Flex Day

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

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

 
Saturday Long Run

8-12 miles + 6x45sec surges at the end (90 seconds jog rest)

Ancillary: Hip/Glute Circuit #1

 
Sunday 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. Rest is as important as work!