Weekly Bulletin- XXXXXX Week of February 13th

Meet the distance coaches

Josh Choe

In-person coach

Hey everyone! My name is Josh Choe (think Ch-ay). Happy to help with some coaching with the team. I am a WTC alum 2012-2016 where I was a distance runner and still like to run in my free time when I'm feeling healthy. I love the club and appreciate being able to help out. I am currently a 5th year MD-PhD student. I am doing my PhD in Biomedical Engineering studying biomaterials based delivery of mRNA for bone repair. If you have any questions about medical / graduate school let me know! Looking forwarding to helping out more!

Matt Cooper

Virtual coach

I got my start in running while competing in track in middle school. Running wasn’t a sport that I enjoyed right away - using it more as a means to stay in shape for basketball, soccer, and football. Finally, as a junior in high school, I decided to join the cross country team and slowly fell in love with the sport of running. With consistent training, I saw big improvements in my performance, ran at the WIAA State Track Meet, and decided to see what I could do at the collegiate level. At UW-Eau Claire, I was fortunate enough to be a part of national champion teams in cross country and track, while also earning All-American honors. Upon graduating from UWEC, I have continued to train at a high level with current goals of breaking 4 minutes in the mile and then transitioning my training to qualify for the 2024 US Olympic Marathon Trials.

I like to coach because I enjoy helping others discover their love of running and reach their goals. Providing this sense of direction, inspiration, and expertise for others is incredibly rewarding.

I am currently living in Middleton, working as a full-time health coach for a wellness company. Aside from my full-time job, I am also an assistant coach at Verona Area High school and a running coach for Team Run Run, an online coaching platform. *Shameless plug* - If you have any family or friends that would be interested in remote (or in-person in the Madison metro area) coaching, feel free to steer them in my direction! I coach all ability levels, any distance from the 800m up to the marathon. Here is the link to sign-up: https://teamrunrun.com/product/online-running-coach-matt-cooper/

Fun fact: My wife and I got married in October!

David Young

Virtual coach

I got my start in running while competing in track in middle school. Running wasn’t a sport that I enjoyed right away - using it more as a means to stay in shape for basketball, soccer, and football. Finally, as a junior in high school, I decided to join the cross country team and slowly fell in love with the sport of running. With consistent training, I saw big improvements in my performance, ran at the WIAA State Track Meet, and decided to see what I could do at the collegiate level. At UW-Eau Claire, I was fortunate enough to be a part of national champion teams in cross country and track, while also earning All-American honors. Upon graduating from UWEC, I have continued to train at a high level with current goals of breaking 4 minutes in the mile and then transitioning my training to qualify for the 2024 US Olympic Marathon Trials.

I like to coach because I enjoy helping others discover their love of running and reach their goals. Providing this sense of direction, inspiration, and expertise for others is incredibly rewarding.

I am currently living in Middleton, working as a full-time health coach for a wellness company. Aside from my full-time job, I am also an assistant coach at Verona Area High school and a running coach for Team Run Run, an online coaching platform. *Shameless plug* - If you have any family or friends that would be interested in remote (or in-person in the Madison metro area) coaching, feel free to steer them in my direction! I coach all ability levels, any distance from the 800m up to the marathon. Here is the link to sign-up: https://teamrunrun.com/product/online-running-coach-matt-cooper/

Fun fact: My wife and I got married in October!

Kickoff Meeting

Thank you to everyone who came out to the kickoff meeting on Thursday! If you missed the meeting, check out the slides. There are QR codes in the slides that link to GroupMe chats and more WTC opportunities you don't want to miss!

PRACTICE SCHEDULE AND LOCATIONS

Distance: For the next couple months, distance runners will meet outside of Engineering Hall three times Mon-Thurs at 5:30pm. Once a week, distance runners will meet and practice in the Shell for a speed workout. Masks are required at all times in the Shell. Please check the "workouts" section of the Weekly Bulletin (the site you are currently on) to find out which day distance is in the Shell that week. The week of February 6th, distance will meet in the Shell on Wednesday, February 9th. Long runs are 9am at E Hall on Saturday for fast cows and Sunday for faster cows.

Sprints: For the next couple months, sprints/field will meet Monday-Thursday in the Shell at 6:30pm.

For more details about workouts, see the "workouts" section at the bottom of the page.

membership dues

All members of WTC must pay membership dues for the season by sending $30 to @WiscoTC on Venmo! This money goes toward paying for meets, socials, apparel, etc. This does not entirely cover meet fees; members must pay an additional fee for each meet they sign up for.

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:

https://www.imleagues.com/spa/portal/home

Ice skating

Our first social of the season was Thursday, February 3rd! The Cows had a blast ice skating at the Shell. ____ fell / ___funny moments__

Big Dawg invite

Great job to everyone who raced at the Big Dawg Invite on Saturday, February 5th! Congratulations to ____ who placed ___ and ___ who did ___.

LINK TO PICTURES

LINK TO RESULTS

upcoming meets

Our next meet, the Dick Hendricks Invite, is on Saturday, February 12th. Signup is now open for Club Relays, which is on Saturday, February 26th. Signup for Club Relays closes on Thursday, February 10th at 11:59pm!

Meet information and signup:

https://docs.google.com/spreadsheets/d/1nQ20s5e5ZJMhFWhgmuo54tSe4WNx8Gvk3JRr5nk8bBM/edit?usp=sharing

WORKOUTS

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

SPRINTS Workout
Monday
  1. Warm up + hamstring extensions and pulses and 3 accels.
  2. Workout:
    1. 4 - 5 x 200m 
      1. Pace: ~95%
      2. Rest 6 minutes
  3. Cooldown, stretch and core
Tuesday
  1. Warm up
  2. Workout:
    1. Block starts, hurdles, and/or jumps
  3. Stretch and core
Wednesday
  1. Warm up and 3 accels 
  2. Workout:
    1. 6 - 8 x 150
      1. 1st 50m is a build up
      2. Pace: 85%
      3. Rest: 3  minutes
  3. Cooldown, stretch, and core
Thursday
  1. Warm up
  2. Workout:
    1. Block starts, hurdles, and/or jumps
    2. If you are competing in a running event this weekend, please do at least 3 block starts
  3. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Wed meet at the Shell

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

DISTANCE Workout
Monday

E Hall

 Tinman Style Workout: Threshold Intervals + Hills + Strides

Mid-Distance & Long-Distance combined

*choose your Group based on your desired training intensity and what sort of winter base you’ve built over the past couple of months*

2 mi warmup, 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 30-sec hill intervals @ mile-3k effort (60-90 sec jog down recovery), 20-sec fartlek strides @ mile effort (40 sec ez jog), 2 mi cooldown

Group 1: 5x3min, 5x30sec hill, 5x20sec strides

Group 2: 4x3min, 4x30 sec hill, 4x20sec strides

Group 3: 3x3min, 3x30 sec hill, 3x20 sec strides

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

MEET AT THE SHELL

 If competing in Saturday’s meet

Easy distance run + 3k intervals

Easy distance run for 2-4 miles prior to intervals. Following easy running, perform drills and then 200m intervals @ 3K effort (200m easy jog recovery). 2 mile cooldown

Group 1: 8x200m continuous

Group 2: 6x200m continuous

Group 3: 4x200m, 2-3 minutes rest after 4th interval, 2x200m 

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

 

If NOT competing in Saturday’s meet

Mid-distance Group: 200’s @ 3K + 150m accels

  • 2 mile easy warmup + a few strides
  • Group 1: 6x200m (200m easy jog rest) + 3x150m accels working the final 50m down to around 800m effort (4-5 minute walking rest in between)
  • Group 2&3: 4x200m (200m easy jog rest) + 3x150m accels working the final 50m down to around 800m effort (4-5 minute walking rest in between)
  • 2 mile cooldown

Long-distance Group: 200’s @ 3K

  • 2 mile easy warmup + a few strides
  • Group 1: 8x200m (200m easy jog rest)
  • Group 2: 10x200m (200m easy jog rest)
  • Group 3: 12x200m (200m easy jog rest)
  • 2 mile cooldown

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

 
Thursday

E hall

 Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3

 

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

No official practice

 If competing in Saturday’s meet

Easy pre-meet 

3-5 miles with 2-4 light strides

 

If not competing in Saturday’s meet

Flex Day

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

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

 
Saturday

Meet or 9am E Hall

 Dick Hendricks Invite @ Ripon College - Good luck!!

 

If not competing in today’s meet

8-10 mi. Progression Run

Start out relaxed and then naturally work down the pace throughout the run

Ancillary: Hip/Glute Circuit #1

 
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 this week's weekly bulletin. What are you grateful for this week?