Weekly Bulletin- Week of March 20th

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

apparel is here!

If you ordered apparel for the 2022 track season, please contact our apparel coordinator, Sammie Corning (@scorning@wisc.edu), to arrange a time to pick it up!

Nirca Nationals

NIRCA Nationals is the weekend of April 2nd! If you are signed up to compete in shot put, discus, triple jump, or steeplechase at nationals, 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. 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 afternoon of Tuesday, 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.

If you have any questions, please reach out to Matt Stilling, Alex Beckerman, or Lauren Fitzsimmons.

Meet Information

WORKOUTS

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

SPRINTS Workout
Monday
  1. Warm up and accels
    1. Workout Option 1: 4 - 6 sets
      1. 45 sec jump squats 
      2. 300m @ 80%
      3. Rest: 5 minutes
    2. Workout Option 2: 6 - 8
      1. 45 sec jump squats
      2. 200m  @ 85%
      3. Rest: 3 minutes

 
Tuesday
  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, jumps or an active recovery workout
  4. Stretch and core

 
Wednesday
  1. Warm up and accels
    1. Workout Option 1: 300m, 400m, 300m
      1. Pace: ~ 95%
      2. Rest: 15 minutes
    2. Workout Option 2: 5 x 150m
      1. Pace: ~ 95%
      2. Rest: 10 minutes
  2. Cooldown, core and stretch

 
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, jumps or an active recovery workout
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Wed meet in the Shell

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

DISTANCE Workout
Monday

E Hall

 

 Tempo pace, 10k pace, & Hill Sprints

Mid-distance & Distance Combined

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

-Group 1: 20min @ tempo, 3min rest, 5min @ 10k pace, 3 minutes rest, 5x15-sec hill sprints (walk down recovery)

-Groups 2&3: 15min @ tempo (10k effort), 3 minutes rest, 5 min @ 10k pace, 3 minutes rest, 5x15-sec hill springs (walk down recovery)

     2 mile cooldown

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

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday

Shell

 Mid-distance workout

Intervals @ mile effort

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

-Group 1: 3x(500m-300m) @ mile effort w/ 60-75 sec rest between the 500m & 300m, 4 min rest b/t sets

-Groups 2&3: 3x(500m-300m) @ mile effort w/ 75-90 sec rest between the 500m & 300m, 4-5 min rest b/t sets

     2 mile cooldown

Long-distance workout

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

-Group 1: 1600 (5k), 400 (mile), 1200 (5k), 300 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps

-Groups 2&3: 1600 (5k), 200 (mile), 1200 (5k), 200 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps

     2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Thursday

E Hall

 Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)

 
Friday

No official practice

 

 Flex Day

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

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

 
Saturday

Time Trial at Edgewood High School

 Race to the Pasture Time Trial 10am at Edgewood High School

OR

Mid-distance

Easy Long run 8-12 miles with four fast strides to finish

 

Long-distance

Easy long 8-13 miles with 6x30sec surges w/ 1:30 easy in the last two miles

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. What will your random act of kindness be this week?