Practice time adjustment
For practice times, Mondays and Wednesdays will now be split by pace groups again! The fast group will meet at 5:15pm while the faster group will meet at 5:30 pm.
ALSO...do not forget that you need to resubmit your green badger badge every 7 days 🙂 You can do so through the link below.
https://docs.google.com/forms/d/e/1FAIpQLSf78HEvxe2J8hk3XCSuBL0Kle-kvMArhth4T1YOXmu_yql6LA/viewform
Time trial this weekend
- 100m dash
- 200m dash
- 400m dash
- 800m run
- 1500m run
- 3000m run
- long jump
- triple jump
- shotput
- discus
The sign-up deadline for the meet is this Thursday at 11:59pm. You can sign up on the team spreadsheet. Because the track is about 10 miles from campus, we are planning to carpool to the track (with masks on). Make sure to mark on the spreadsheet if you have a car available for carpooling (you will be reimbursed for gas)!
Volunteering opportunity
Close your eyes, imagine yourself frolicking through scenic prairies of Wisconsin on a beautiful summer's/autumn's day with your favorite volunteer coordinator. The birds are chirping, the brooks are babbling, and the fresh air fills you soul with a newfound appreciation for the simple things in life. This wistful dream could soon be a reality. Project Wingspan is an organization working to help support migrating monarchs and the imperiled rusty-patched bumble bee populations throughout the Midwest.
Michael Smith is now a certified team lead, and will be assembling a group of cows to journey out into the great unknown and collect native seeds throughout the coming summer and fall. If you are interested (as I suspect you are) the first step is to complete a ~2 hour training module linked here: https://www.pollinator.org/wingspan/seed-collection?fbclid=IwAR1OhynZzG5ThTLmtST5adDNK9HyDZUtxCJoZXYbDbHyfhHY1ynFv3nZ11c.
This module can be completed on your own time and will teach you about field protocols as well as plant identification (It is not difficult at all and would be a hoot to complete with a group of friends). Bonus: completing the module will count towards your volunteer hours (training hours can be logged here: https://docs.google.com/spreadsheets/d/1Bkg02u6Dxui8UaXPN_BGc01zMPHD3X_7w_HaYrBGoL8/edit?usp=sharing
We will likely have 1-2 collection adventures a month Aug-Nov in which we will either carpool out to a site (Covid willing) or saddle up on our bicycles, so GET EXCITED. Even if you will not be in the Madison area, I encourage those interested in fall participation to get the training module completed sooner rather than later. Please don't hesitate to reach out with any questions:).
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Instagram Page
| IMPORTANT INFO |
APParel update
GIRLS -- If you are interested in Wisconsin Track Club windbreaker, there are some left! There are 7 mediums, 5 larges and 2 xlarges. If interested, you can reach out to our apparel coordinator Ashley.
The team store will be closing at 11:59pm on March 15th! Hurry to get that apparel 🙂 So many different apparel options to choose from including headbands.
The code for the BSN store is below!
New members
If you are a new member, make sure you sign up for IMLeagues. We do not use WIN anymore so it is important to not use that program. Watch this video to learn how to use IMLeagues. See how to join by following the links below
Practice Sign Up IMLeagues (video tutorial)
ALSO... make sure you join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!
Movin' shoes sale
The time is here to get all the running gear you’ve been putting off for the last few months! Movin’ Shoes on Park St will be offering us a WTC spring sale night on Sunday 3/28 at 4 PM!
WTC members will receive 20% off shoe purchases and 25% off all regularly priced apparel including all the brand spanking new spring gear. More info and appointment sign up sheet to come soon, stay tuned!
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Distance |
Warm-up 12-20 minutes Drills/Stretch
MD: 800m(3 min) @ Threshold -- 2 min rest -- 6-8 x 200m(40 sec) starting at 1500m pace progressing to 800m pace. 2 min rest b/w each 200 4x in’s and out’s
LD: 1200m(4.5 min) @ Threshold -- 2 min rest -- 6-10 x 400m(90 sec) starting at 10k pace progression to 3k pace. 90 sec rest b/w each 400
Cooldown
|
Everyone Recovery run (5-7miles) 4-6x Strides Optional core workout afterwards at home 4-6x Strides
|
MD/LD Warm-up to Villas Park Drills 2-4 mile progression run starting 20-30 seconds slower than threshold pace, cutdown 5-10 seconds per mile down to threshold pace, then maintain. 5x 10 second hill sprint walk back to base between (as fast as possible while maintaining form) Cooldown
|
Everyone Recovery run (5-7miles) 4-6x Strides Optional core workout afterwards at home |
Pre-Meet/Rest Pre-meet or Rest 3-6 miles (easy aerobic) 4-6x strides
|
Time Trial
|
Long Run (Everyone)/Rest Easy run 7-10 miles (or 65-85 min) Optional core workout afterwards at home |