Weekly Bulletin- Week of May 8th

Finals season

Finals season is upon us! Good luck to all of our members on their exams and projects this week. Consider coming to practice as a study break. 🙂

Kickball

WTC beat Tri Club in kickball on Wednesday! Way to go Cows. Thank you to everyone who donated shoes for the shoe drive at kickball.

Bags Tournament

Thanks to everyone who came out for the bags tournament on Saturday! We hope the Moo Mentor/Mentees had some good bonding time. Congrats to Jake and Jaecan for winning the tournament!

Yoga

Some of our lady cows went to Dragonfly Hot Yoga on Sunday! Thank you to our VP of Women's Distance, Ava Wojnowski, for planning the event.

upcoming meets

  • Eagle Open (Friday, May 13th): Good luck to everyone competing at the Eagle Open on Friday! Cars will leave Madison around 11:00 am. Keep an eye out in email and GroupMe for car lists. Sign-up for this event has closed.
  • Wisco Mile (Saturday, June 11th): The Wisco Mile is an annual race held at Wisconsin Lutheran HS in Milwaukee. It's a big community outdoor track meet where everyone runs a mile or 5k. The winner of each race gets a pineapple. 🙂 Sign-up and race info here.
Please contact Matt Stilling (mstilling@wisc.edu) with any questions.

Summer track series

  • It is that time of year again to start gauging volunteer interest for the Wisconsin Track Club’s most important volunteering and fundraising event of the year—the Summer Track Series! STS is a series of five community track and field meets that occur on various Thursday nights throughout June and July. These meets are put on at various locations throughout the entire Madison community and are open to all ages and abilities.
  • Not only is STS a wonderful community event, but it serves as the main fundraiser for the Wisconsin Track Club. The funds raised from the series go towards lowering the costs of meets for our members and the travel costs associated with them.

This year is the 29th annual Summer Track Series, and thankfully, we are back to full-scale track and field meets! In order to make it a success, we need your help volunteering! Volunteer positions include managing specific events, working at the registration table or timing athletes out on the track. The more volunteers, the better! If you are in Madison this summer, please consider joining the Summer Track Series committee! The committee will consist of those closely involved with planning for the series (venues, dates, events, coordinating with clubs) and hopefully will serve as an infrastructure of volunteers who can commit to helping at meets. If you are interested, please email Lauren Fitzsimmons (lefitzsimmon@wisc.edu).

Volunteering opportunities

RACE: Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! No signup necessary, just show up!

Summer Track Series: See the "Summer Track Series" section above to learn about volunteering for STS in Madison this summer.

Paid Running research opportunity

The UW Badger Athletic Performance Lab is conducting a research project to test the reliability of a new way to use Magnetic Resonance Imaging (MRI) to measure skeletal muscle properties!

If you choose to participate, you will attend one study. You will visit the MRI facility at the Wisconsin Institute for Medical Research building or UW Hospital for a single, 60 minute data collection. You will be compensated $75 for your time.

You may be eligible if you are 18-40 years of age, are regularly active, and are comfortable undergoing MRI scans.

If you are interested in participating, email Christa Wille, PT, DPT at wille@ortho.wisc.edu for more information.

WORKOUTS

SPRINTS:

6pm Mon/Wed meet at McClimon outdoor track

6pm Tues/Thurs meet in the Shell

SPRINTS Workout
Monday

McClimon
  1. Warm up and accels
  2. Workout Option 1: 6 - 8 x 200m @ 80 - 85%
    1. Rest: 3 minutes
  3. Workout Option 2: 200m, 400m, 600m, 400m, 200m
    1. Pace: ~ 85%
    2. Rest: 4 minutes
  4. Cooldown and core
Tuesday

Shell
  1. Warm up
  2. Mini hurdle drills 2x
    1. Over the knee rotary
    2. Single leg hop 2x (switch leg)
    3. Two leg hop
    4. Fast leg 2x (switch leg) 
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core
Wednesday

McClimon
  1. Warm up and accels
  2. Workout: 4 x 2 x 150m  @ 85%
    1. Rest between reps: 90 seconds
    2. Rest between sets: 4 minutes
  3. Cooldown and core
Thursday

Shell
  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. Block starts, hurdle work, jumps or an active recovery workout
  4. Stretch and core
WORKOUTS

DISTANCE:

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

DISTANCE Workout
Monday

 

 Mid-distance workout

2x200m @ mile effort (200m jog recovery)

1mi @ threshold/10k effort (2’ recovery)

2x200 @ 800m effort (200m walk recovery)

 

Long distance workout

1km @ 5k effort (400m jog recovery)

2x400, 2x200 @ 5k down to 1mile effort (200m jog recovery)

Ancillary: Medball Circuit #1, Core #1

 
Tuesday Recovery Day

3-7 miles easy or Light Cross Training

 
Wednesday Mid-distance workout

Base Run + 150m Flys

3-6 miles easy with 3-4 x 150m Flys. Use the first 50m to build into it and then work down to 800m/400m effort (250m walking recovery). No cooldown. 

 

Long distance workout

Base Run + 200m Zooms

4-7 miles easy with 3-4 x 200m Zooms (200m slow jog recovery). Each 50m faster than the previous one (ie. 10k-5k-3k-mile). No cooldown

Ancillary: Hip/Glute Circuit #1

 
Thursday If competing in Friday’s meet

Easy pre-meet 

3-5 miles with 2-4 light strides

 

If not competing in Friday’s meet

Flex Day

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

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

 
Friday

 

 Eagle Open @ UW-La Crosse

If not competing in today’s meet: flex Day

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

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

 
Saturday Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 
Sunday Long Run or Start Active Rest

If this is your last long run effort before taking a break, feel free to get after it a bit today. No assigned paces or distances.

Thanks for checking out the weekly bulletin. Finish the semester strong Cows! Finals season is just like finishing a race... kick it in to the finish! You've got this.