Category: Moosletter

Moosletter — Week of April 14th

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Beloit Relays!

The cows had a lot of fun at Beloit Relays this past weekend! (Besides the flat tire...) Congratulations to Ace Awoyomi for breaking the triple jump club record, Jaecan Fratzke for breaking the men's 100m club record, and Alex Luehrs for breaking the hammer and javelin club record!

FORMAL!

Time to dust off the nice clothes and get fancy as Formal is THIS WEEKEND! This will be a fun way to cap off this amazing season! We will be at Monona Terrace, eat dinner, give out awards (vote here), take pictures, and look back on a great year of competing! Full information can be found here

Formal sign up is closed, but the awards form is still open until the 18th! Also the form for fizzy fun closes on Monday the 15th!

Check the slack for any information about formal throughout the week!

COWCAST!

There will be one final Cowcast of the year this Thursday!! Tune into the instagram at 8:00pm to see what the VPs have in store!

Senior DAY

There will be a senior day at practice on Thursday the 18th! Make sure to come if you're a senior to be together as a class one last time! Otherwise, make sure to come to practice to give the seniors one final farewell! We will miss our seniors!

UPcoming socials!

At distance practice on Tuesday we will be doing a FRUN!!! We will be finishing our run at Greenbush donuts- Make sure to bring cash or a card to practice to buy yourself a sweet treat 🙂

There is a female social this Wednesday at 8pm at Emma’s Apartment! More detailed information will be sent in #wtc-women, so make sure you are in that channel for details on the fun night we have planned.

BBBBBBBB (big boys beers brats baseball basketball ball ball bash) will be going down on Friday at 5 pm this week! This will be full of brats, burgers, boys, and (sports) balls.

VOLunTEERING

We have a lot of fun events coming up so make sure to sign up for them!

RACE is happening now and the sign up sheet is open!! It takes place every Saturday morning from 9-10am and it is a great way to get out into the community and represent WTC!

Summer Track Series is coming up and Jenna is gaging interest for who can come and volunteer! Make sure to fill out this form if you are interested!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar. If you have any question or concerns contact our volunteer coordinator, Jenna Auth!

OutdOOR SEASON

Drake Alternative: The Drake Alternative will take place at UW Whitewater on Friday, April 16th at 11am! Signup is open and closes This Friday. 

Eagle Open: The Eagle Open will take place at UW La Crosse on May 10th at 11am! Sign up is open and closes May 3rd!

These are the last two meets of the season so make sure to sign up for them if you wish to race this season!

Check for upcoming meets and sign ups here!!

Crazy Legs is also coming up on the 27th! If you are interested sign up here

If you have any questions contact Alex Marrione

WTC Wordle and CoWnnections!

Click here for the wordle!

Click here for Connections

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Monday
McClimon 5:30
  • Option one: 200m x 5-7
  • Depending on how you feel 75-85%
  • Rest 4-5 min between
  • Option 2: 400 m x 3-5
  • Depending on how you feel 75-85%
  • Rest 6-7 min
Tuesday
Turf fields
  • 30 m flys
  • One set of plyos
Wednesday
McClimon Event day/ workout
  • 100, 150, 250, (200), 100
  • ~ 95 % 4 min for 100m, 5-8 min others
  • 2x Broken 400’s 200m @ 95%
  • 45s rest, 200m @95%. ~6 min rest between
Thursday
Mid distance hill (5:30 pm)
  • Two options for areas of focus (Speed or Speed Endurance)
  • Option 1 speed work:
  • To first sign (all out)
  • 6-8 reps with 4-6 rest
  • Option 2 speed endurance:
  • To the speed table
  • 4-6 reps definitely aim for 6
  • Should be around 85% 4-5 min rest
DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday April 15 Mid-distance workout

Race Pace 

 2-3 mile easy warmup + drills and a few strides

  • 3x800m w/ 5min rest (first rep @ 3k-mile effort, last two at mile effort)

 1-2 mile cooldown

Long-distance workout

Race Pace 

2-3 mile easy warmup + drills and a few strides

  • Continuous alternation workout. 4800m (~3 miles) of total work. 
  • 4x(800m @ 5k pace, 400m steady effort). Focus on finding your 5k rhythm, while also not “letting off the gas” too much during the steady effort portions. 

 1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday April 16 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday April 17  Mid-distance

Speed Endurance

 2-3 mile easy warmup + drills and a few strides

  • 2x(300m,200m,100m) w/ 2:30-3min jog/walk rest in between @ 800m pace

 1-2 mile cooldown

Long-distance

Speed/Strength Endurance Blend

2-3 mile easy warmup + drills and a few strides

  • 800m (3k effort), 400m (1mi effort), 500m (3k effort), 200m (800 effort) w/ 2min rest in between intervals

1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday April 18 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday April 19 Base Run + 4-6 strides

6-9 miles easy with 4-6 x 100m strides at the end of the run. 

Ancillary: General Strength Circuit (1-4) x1*
Saturday April 20 Long Run w/ 2x(90s-60s-45s-30s) Fartlek

  • 8-12 miles total distance run. Once you’re ~halfway through the long run, begin fartlek work. 
  • Rest is equal to the rep. Longer reps should be closer to 5k-10k effort and then gradually work the pace down closer to mile effort on the shorter intervals. 2 minute easy jog in between sets.
  • Example: 90sec @10k effort (90 sec jog rest), 60sec @5k effort (60 second jog rest),.......etc. 

Ancillary: Hip/Glute Circuit #1
Sunday April 21 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!

Moosletter — Week of April 7th

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Viking Olympics and Nationals!

Congratulations on all of the cows that competed at Viking Olympics and NIRCA Nationals this weekend! We had some amazing performances including Jaecan Fratzke who beat the 100m club record with a 10.85, Lily Hamacher placing first in the 100m at Viking Olympics! Also the women's 4x1 set a new club record too! At Nationals, Lauren Fitzsimmons with a 6th place finish in the 1500m, Duncan Lawler with a 5th place finish in High Jump, Kate Terrance with a 6th place finish in High Jump, and Mirielle Sherman with a 4th place finish in both the 200m and 400m in addition to breaking the club record in the 100m and 200m!

FORMAL!

Time to dust off the nice clothes and get fancy! Formal will be on Saturday, April 20th, and will be a fun way to cap off this amazing season! We will be at Monona Terrace, eat dinner, give out awards (vote here), take pictures, and look back on a great year of competing! Full information can be found here and you can sign up here  until Thursday, April 13th.

VOLunTEERING

We have a lot of fun events coming up so make sure to sign up for them!

First is coming up this Thursday from 9-11pm, We have a really cool opportunity as a club to volunteer for the national club basketball tournament that RecWell is hosting, so make sure to sign up to watch some basketball and get points for our club!! (Help us bring back our Club of the Year title!!)

Second, RACE is happening now and the sign up sheet is open!! It takes place every Saturday morning from 9-10am and it is a great way to get out into the community and represent WTC!

Third, Summer Track Series is coming up and Jenna is gaging interest for who can come and volunteer! Make sure to fill out this form if you are interested!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar. If you have any question or concerns contact our volunteer coordinator, Jenna Auth!

Senior DAY

There will be a senior day at practice on Thursday the 18th! Make sure to come if you're a senior to be together as a class one last time! Otherwise, make sure to come to practice to give the seniors one final farewell! We will miss our seniors!

OUTDOOR SEASON

Beloit Relays: Our second meet is in Beloit WI and it is another new meet! Because there is no nationals this year (for most people), this meet is the closest thing to a major meet program we will have this season. Every major outdoor event is offered besides the 4x2, this also includes a 10k for those who decide to run 25 laps around a track...
Signup deadline is closed

Check for upcoming meets and sign ups here!!

Crazy Legs is also coming up on the 27th! If you are interested sign up here

If you have any questions contact Alex Marrione

WTC Wordle and CoWnnections!

Click here for the wordle!

Click here for Connections

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Will be put in once workouts are updated
DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Will be put in once workouts are updated

 
 

 
 

 
 

 
 

 
 

 
 

 

 

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!

Moosletter — Week of March 31st

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Spring Break

Welcome back! We hope you had a great and relaxing break! We have a busy month ahead of us! Nationals, Viking Olympics, Beloit Relays, Formal, and Crazylegs!!

Unfortunately, the Wisconsin Track Club will have to cease the cow as our mascot due to the affiliation with UW-Madison and will have to become the Wisconsin Track Club Badgers... (April Fools) (We will forever be the WTC Cows)

MARCH MADNESS

And just like that, the final four is here! UCONN, Alabama, NC State, and Purdue are all fighting for the championship game! Jack Hatlestad and Sabina are tied for first right now, however there is still basketball left so the first place spot is not locked in yet!

OUTDOOR SEASON

With indoor season wrapping up- and WAY too much time spent on a 200m track- it is finally time for outdoor season!! Our first two meets are coming up after spring break so make sure you sign up for them here!!

 

Viking Olympics: You heard it here!! The cows are headed to the olympics this saturday!! Not in Paris but in Rock Island, Illinois. This is our first outdoor meet of the year, and is a great way to get back into racing after spring break. The events offered are pretty limited so make sure to check the meet information document or ask Alex Marrione! They offer a 3x1 shuttle hurdle race which is a cool opportunity that this meet offers.
Signup deadline is Closed. 

 

Beloit Relays: Our second meet is in Beloit WI and it is another new meet! Because there is no nationals this year (for most people), this meet is the closest thing to a major meet program we will have this season. Every major outdoor event is offered besides the 4x2, this also includes a 10k for those who decide to run 25 laps around a track...
Signup deadline is Saturday, April 6th at 11:59 PM.

Crazy Legs is also coming up on the 27th! If you are interested sign up here

Signup is here.
If you have any questions contact Alex Marrione

VOLunTEERING

Get out into the community and volunteer with WTC! Volunteering is a great way to help out the club and it's outreach to the community!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar.

WTC Wordle and CoWnnections!

Click here for the wordle!

Click here for Connections

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Will be put in once workouts are updated
DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Will be put in once workouts are updated

 
 

 
 

 
 

 
 

 
 

 
 

 

 

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!

Moosletter — Week of March 24th

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Spring Break

We finally made it to spring break! There is no practice this week and we hope you enjoy your much needed time off! Remember to sign up for the Viking Olympics by this Saturday! Also, Formal is coming up on the 20th so make sure to keep checking the upcoming Moosletters and announcements in slack for updates!

MARCH MADNESS

Wisconsin falls to JMU in an ugly game which means the badgers are OUT ☹️

In our very own March Madness bracket challenge Eli is number 1 and following shortly behind is Sabina!

There is still a lot of basketball left to play so that 1st place finish is still up for grabs!

OUTDOOR SEASON

With indoor season wrapping up- and WAY too much time spent on a 200m track- it is finally time for outdoor season!! Our first two meets are coming up after spring break so make sure you sign up for them here!!

 

Viking Olympics: You heard it here!! The cows are headed to the olympics!! Not in Paris but in Rock Island, Illinois. This is our first outdoor meet of the year, and is a great way to get back into racing after spring break. The events offered are pretty limited so make sure to check the meet information document or ask Alex Marrione! They offer a 3x1 shuttle hurdle race which is a cool opportunity that this meet offers.
Signup deadline is Saturday, March 30th at 11:59 PM.

 

Beloit Relays: Our second meet is in Beloit WI and it is another new meet! Because there is no nationals this year (for most people), this meet is the closest thing to a major meet program we will have this season. Every major outdoor event is offered besides the 4x2, this also includes a 10k for those who decide to run 25 laps around a track...
Signup deadline is Saturday, April 6th at 11:59 PM.

 

Signup is here.
If you have any questions contact Alex Marrione

VOLunTEERING

Get out into the community and volunteer with WTC! Volunteering is a great way to help out the club and it's outreach to the community!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar.

WTC Wordle and CoWnnections!

Click here for the wordle!

Click here for Connections

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.
DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

 

 
 

 
 

 
 

 
 

 
 

 
 

 

 

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!

Moosletter — Week of March 17th

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MARCH MADNESS

WTC is putting on a bracket challenge with a 5 dollar entry. The winner will get a mystery prize as well as the decision of the route at a distance practice! The link to sign up is here

OUTDOOR SEASON

With indoor season wrapping up- and WAY too much time spent on a 200m track- it is finally time for outdoor season!! Our first two meets are coming up after spring break so make sure you sign up for them here!!

 

Viking Olympics: You heard it here!! The cows are headed to the olympics!! Not in Paris but in Rock Island, Illinois. This is our first outdoor meet of the year, and is a great way to get back into racing after spring break. The events offered are pretty limited so make sure to check the meet information document or ask Alex Marrione! They offer a 3x1 shuttle hurdle race which is a cool opportunity that this meet offers.
Signup deadline is Saturday, March 30th at 11:59 PM.

 

Beloit Relays: Our second meet is in Beloit WI and it is another new meet! Because there is no nationals this year (for most people), this meet is the closest thing to a major meet program we will have this season. Every major outdoor event is offered besides the 4x2, this also includes a 10k for those who decide to run 25 laps around a track...
Signup deadline is Saturday, April 6th at 11:59 PM.

 

Signup is here.
If you have any questions contact Alex Marrione

PHOtography Help

Liam has implemented a club photographer list! If you're interested in photographing any of our meets or social events, mark yourself down in this sheet; this'll help Liam keep track of and reach out to people who might be able to photograph if he's busy or racing . It's a great way to gain some sports photography experience, help contribute to promoting the club via social media and document the memories we make at each meet. Feel free to DM Liam if you have any questions.

 

VOLunTEERING

Get out into the community and volunteer with WTC! Volunteering is a great way to help out the club and it's outreach to the community!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar.

WTC Wordle and CoWnnections!

Click here for the wordle!

Click here for Connections

 

 

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.
DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday March 18 Mid-distance workout

Intervals @ mile effort

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

-Group 1: 3x(500m-300m) @ mile effort w/ 60-90 sec rest between the intervals, 4-5 min rest b/t sets

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

     2 mile cooldown

Long-distance workout

Pace Variation Work

     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
Tuesday March 19 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday March 20 Tempo pace, 10k pace, & Hill Sprints

Mid-distance & Distance Combined

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

-Group 1: 15-20min @ tempo, 3min rest, 5min @ 10k pace, 3 minutes rest, 5x15-sec hill sprints (walk down recovery)

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

     2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday March 21 Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday March 22 Flex Day

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

Ancillary: *Optional General Strength Circuit (1-4) x1*
Saturday March 23 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 March 24 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!

Moosletter — Week of March 10th

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OUTDOOR SEASON

With indoor season wrapping up- and WAY too much time spent on a 200m track- it is finally time for outdoor season!! Our first two meets are coming up after spring break so make sure you sign up for them here!!

 

Viking Olympics: You heard it here!! The cows are headed to the olympics!! Not in Paris but in Rock Island, Illinois. This is our first outdoor meet of the year, and is a great way to get back into racing after spring break. The events offered are pretty limited so make sure to check the meet information document or ask Alex Marrione! They offer a 3x1 shuttle hurdle race which is a cool opportunity that this meet offers.
Signup deadline is Saturday, March 30th at 11:59 PM.

 

Beloit Relays: Our second meet is in Beloit WI and it is another new meet! Because there is no nationals this year (for most people), this meet is the closest thing to a major meet program we will have this season. Every major outdoor event is offered besides the 4x2, this also includes a 10k for those who decide to run 25 laps around a track...
Signup deadline is Saturday, April 6th at 11:59 PM.

 

Signup is here.
If you have any questions contact Alex Marrione

Ultimate FrisBEE

This week we will be playing ultimate frisbee during distance practice on Tuesday! We will still meet like normal (5:30 at EHall) and will run to university bay fields to play! Sprinters are encouraged to meet us at the fields to join as well! If you have a frisbee, please bring it!!

FITNESS GRAM Pacer Test

The very first (annual?!) pacer test was this Saturday at the Nick! Only the track club would do something like this.... but that's what makes us the best 🙂

Congratulations Dalton Zirbel for winning the pacer with a score of 125! And also shoutout Emily Phillips for winning it for the women!! Both won a cake that was made by Alex Edwards

PHOtography Help

Liam has implemented a club photographer list! If you're interested in photographing any of our meets or social events, mark yourself down in this sheet; this'll help Liam keep track of and reach out to people who might be able to photograph if he's busy or racing . It's a great way to gain some sports photography experience, help contribute to promoting the club via social media and document the memories we make at each meet. Feel free to DM Liam if you have any questions.

 

WEEKLY VOLunTEERING UPDATE

The RecWell food drive started last Monday and we have another Ainsley's Angels race coming up on the 16th (next saturday)! Get out into the community and volunteer with WTC! Volunteering is a great way to help out the club and it's outreach to the community!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar.

WTC Wordle and CoWnnections!

Click here for the wordle!

Click here for Connections

 

(also shoutout to the UW Curling club for winning nationals this weekend 😆)

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Monday March 11 Monday: Shell 10:10

  • Two options:
    • Long: 2x500 90-95% 
      • Rest 15 min
    • Short 3x200 95%
      • Rest 10 min
Tuesday March 12 Tuesday: ~ 5:50 Far West fields past hospital

  • ultimate frisbee w Distance
    • Other things possible
Wednesday

March 13

 Wednesday: Shell 10:10

  • Hurdle Hops
  • Event work
    • If not running outside Thursday can do workout then events
Thursday 

March 14

 Thursday: Turf Field 5:30

  • Aim for 6, 5-6 150s @80%
    • 3 min rest
DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Week of March 11 - 17 
Monday March 11 Mid-distance & Long-distance combined 

Tempo & Hills

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

Group 1: 15-20min threshold (Cross Country effort), 4-min walk-ez jog rest, 6x30sec hills @ 3k-mile effort w/ jog down recovery

Groups 2&3: 10-15min threshold (Cross Country effort), 4 minutes walk-ez jog rest, 4-6x30sec hills @ 3k-mile effort with jog down recovery

     2 mile cooldown

Ancillary: Medball Circuit #2, Core #2
Tuesday March 12 Recovery Day

ULTIMATE FRISBEE

Ancillary: none
Wednesday March 13 Mid-distance

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

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

    3-5 min rest, 2-3x150m @ 800m pace (walk back recovery)

    2 mile cooldown

Long-distance combined (all groups combined)

3k and Mile Pace Intervals

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

    4-6x800m w/ 2min rest @ 5k pace, 3-5 min rest, 4x200m @ mile pace with 200m jog

    2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday March 14 Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday March 15 Flex Day

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

Ancillary: *Optional General Strength Circuit (1-4) x1*
Saturday March 16 Long Run

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

Ancillary: Hip/Glute Circuit #1
Sunday March 17 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!

Moosletter — Week of March 3rd

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INDOOR SEASON Highlights

The indoor season is officially over after the Illinois Club Relays last weekend. Between Big Dawg, Panther Tune-up and the Club Relays we had 61 top-10 performances including 9 club records! Cows Achieve!

Big Dawg: We had 16 top-10 performances and 3 club records!

  • Haili Brone ran a 8.4 in the women's 60m which put her 4th on the list! She also ran a 28.10 in the women's 200m which put her 7th!
  • Mirielle Sherman broke the club record for women's 200m with a time of 26.99!
  • Lauren Tears ran a 1:06.59 in the women's 400m to put her 10th on the list!
  • Dasha Vorontsov ran a 5:16.72 in the women's mile to put her 2nd on the list! She also ran a 2:30.04 in the women's 800m to put her 10th!
  • Paulina Wuestefeld broke the club record for the women's mile with a time of 5:08.73! She also ran a 2:22.70 in the women's 800m to put her 3rd on the list!
  • Adam Kitay ran a 16:03.86 in the men's 5000m to put him 5th on the list!
  • Alex Beckerman ran a 16:50.27 in the men's 5000m to put him 7th on the list!
  • Kate Bjorklund jumped 1.40m in the women's high jump to put her 10th on the list!
  • Abayomi Awoyomi broke the club record for men's triple jump with a distance of 13.68m! He also jumped 6.74m in the men's long jump to put him 2nd on the list!
  • Joe Remiker jumped 6.24m in the men's long jump to put him 6th on the list!
  • Jarett Chinn jumped 6.18m in the men's long jump to put him 8th on the list!
  • Jalynn Horacek jumped 4.56m in the women's long jump to put her 6th on the list!

 

Panther Tuneup: We had 15 top-10 performances and 2 club records!

  • Jordan Ranum broke the club record for the men's 60m with a time of 7.07!
  • Jaecan Fratzke ran a 7.19 in the men's 60m to put him 5th on the list!
  • Caroline Van Der Loop ran a 28.17 in the women's 200m to put her 8th! She also ran a 8.64 in the women's 60m to put her 10th on the list!
  • Sabina Dayal ran a 27.71 in the women's 200m to put her 3rd on the list!
  • Lily Hamacher ran a 1:00.91 in the women's 400m to put her 2nd on the list! She also ran a 27.77 in the women's 200m to put her 4th!
  • Mirielle Sherman broke the club record for the women's 400m with a time of 59.90!
  • Michael Kuhn ran a 4:19.22 in the men's mile to put him 2nd on the list!
  • Matt Stilling ran a 4:23.93 in the men's mile to put him 7th on the list!
  • Anna Nguyen ran a 5:23.72 in the women's mile to put her 5th on the list!
  • Dasha Vorontsov ran a 10:56.48 in the women's 3000m to put her 6th on the list!
  • Mikayla Halliburton ran a 11.58 in women's 60m hurdles to put her 10th on the list!
  • Jacob Stugelmeyer jumped 1.90m in men's high jump to put him 2nd on the list!
  • Ryan Guest jumped 4.79m in women's long jump to put her 2nd on the list!

 

Club Relays: We had 30 top-10 performances, 4 club records, and 1 meet record!

  • Mirielle Sherman ran a 8.25 in the women's 60m to put her 2nd on the list!
  • Kate Bjorklund ran a 8.49 in the women's 60m to put her 8th on the list!
  • Paulina Wuestfield broke the club record for women's 3000m with a time of  10:37.051
  • Alejandro De La Torre ran a 8:53.80 in the men's 3000m to put him 2nd on the list!
  • Lauren Fitzsimmons ran a 10:51.59 in the women's 3000m to put her 4th on the list!
  • Adam Kitay ran a 8:59.98 in the men's 3000m to put him 7th on the list!
  • Anna Nguyen ran a 11:19.12 in the women's 3000m to put her 10th on the list!
  • Lily Hamacher ran a 9.26 in the women's 60m hurdles to put her 2nd on the list! She also threw 7.60m in shot put to put her 6th!
  • Jalynn Horacek ran a 10.47 in the women's 60m hurdles to put her 3rd on the list! She also jumped 9.66m in women's triple jump to put her 9th on the list!
  • Hattie Killeen ran a 10.49 in the women's 60m hurdles to put her 4th on the list!
  • Jordan Ranum ran a 9.06 in the men's 60m hurdles to put him 5th on the list!
  • Claire Biegalski broke the club record in women's high jump with the height of 1.55m!
  • Duncan Lawler jumped 1.90m in men's high jump to tie with 2nd on the list!
  • Jaecan Fratzke jumped 6.26m in men's long jump to put him 4th on the list!
  • Kate Bjorklund jumped 4.66m in women's long jump to put her 4th on the list!
  • Lisa Mills jumped 4.36m in women's long jump to put her 10th on the list!
  • Megan Zibton jumped a 9.85m in women's triple jump to put her 6th on the list!
  • Alex Luehrs threw 11.87m in men's shot put to put him 4th on the list!
  • Vincent Mendy threw 10.44m in men's shot put to put him 8th on the list!
  • Lauren Tears threw 7.73m in women's shot put to put her 5th on the list!
  • Haili Brone, Jayde Sitko, Mirielle Sherman, and Paulina Wuestefeld broke the club record for women's SMR with a time of 4:21.28
  • Tommy Dougherty, Jake Slavish, Jordan Ranum, and Jarett Chinn ran a 3:39.80 in the men's SMR to put them 4th on the list!
  • Mirielle Sherman, Jayde Sitko, Lily Hamacher, and Sabina Dayal ran a 1:54.21 in the women's 4x200m to put them 2nd on the list!
  • Jordan Ranum, Jake Slavish, Jaecan Fratzke, and Jarett Chinn ran a 1:33.57 in the men's 4x200m to put them 3rd on the list!
  • Lilly Olsen, Caroline Van Der Loop, Maisie Pederson, and Hailie Brone ran a 1:58.49 in the women's 4x200m to put them 5th on the list!
  • Jordan Ranum, Jarett Chinn, Tommy Dougherty, and Jake Slavish ran a 3:27.08 in the men's 4x400m to put them 2nd on the list!
  • Maisie Pederson, Lauren Tears, Lauren Holthaus, Keley Sereno ran a 10:00.98 in the women's 4x800m to put them 3rd on the list!
  • Lily Hamacher, Emily Barclay, Maisie Pederson, and Mirielle Sherman broke the club AND meet record with a time of 4:05.89!

Missed the indoor season? Make sure to check here for future meets

 

ASSASSIN TAG IS OVER!!

ASSASSIN TAG IS OFFICIALLY OVER!!

The winner is....

ALEX BECKERMAN!!

Great job to everyone who played assassins tag (except for Alex Edwards) and we hope to bring this back next year!!

PHOtography Help

Liam has implemented a club photographer list! If you're interested in photographing any of our meets or social events, mark yourself down in this sheet; this'll help Liam keep track of and reach out to people who might be able to photograph if he's busy or racing . It's a great way to gain some sports photography experience, help contribute to promoting the club via social media and document the memories we make at each meet. Feel free to DM Liam if you have any questions.

 

THE SHELL

UW athletics has finally allowed us to access the shell one to two times a week. Unfortunately, the only time we are able to access the shell is from 10:15pm-12:15am... but it's better than no shell at all. The sprints/field will have practices there each week, and distance runners are always welcome to join and do workout of their own. Check the #general chat each weekend for a message from Tommy that will entail which days we have access to the shell.

WEEKLY VOLunTEERING UPDATE

We're starting the RecWell food drive starting on Monday and we have another Ainsley's Angels race coming up on the 16th for the month! Get out into the community and volunteer with WTC! Volunteering is a great way to help out the club and it's outreach to the community!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar.

WTC Wordle and CoWnnections!

Click here for the wordle!

Click here for Connections

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Monday, March 4th
  • 3 - 4 sets of 4 x 60m @ speedy
  • Rest between reps: walk back
  • Rest between sets: 3 minutes
  • Events after, or cut halfway if desired
Tuesday, March 5th
  • Line hops
  • plyos
Wednesday, March 6th
  • if not running outside Thursday should do workout then events (its a fun one)
  • Otherwise event work
Wednesday, March 7th
  • 4 - 6 sets
  • 1 set:
  • Jump squats 30-45 seconds
  • 150m @ 85% pace
  • Rest 3 minutes
DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday March 4 Mid-distance workout

Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run hills.

      4-6x1min hill reps @ 3k-5k effort with slow jog down recovery, 4 minutes rest after

the last 1-minute rep, then 4x10sec hill sprints @ 800m effort with slow WALK down recovery

      2 mile cooldown. 

     

Long-distance workout

Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run the hill circuits.

      6-8x1min hill reps @ 3k-5k effort with slow jog down recovery, 4 minutes rest after

the last rep, then 4x10sec hill sprints @ 800m effort with walk down recovery

       2-3 mile cooldown.

Ancillary: Medball Circuit #1, Core #1
Tuesday March 5 Flex Day

3-6 miles of easy running, 30-45 minutes of light cross training

Ancillary: *Optional General Strength Circuit (1-4) x1*
Wednesday March 6 Mid-distance workout

2-3xBroken 500’s. All groups together.

     2 mile warmup + a few strides

     3xBroken 500m (300m @ mile, 50m walk, 150m @ 800m or faster), 3-4 minutes 

     recovery between intervals. 

     2 mile cooldown

Long-distance workout

3-4x(4x400m). All groups together. 

    2 mile easy warmup + a few strides

    3-4 sets of 4x400m @ 5k effort (45” walk/standing rest, 4:00 ez jog set rest)

    2 mile easy cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday March 7 Flex Day

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

Ancillary: *Optional Barefoot Circuits 1&3*
Friday March 8 Planned Day Off
Saturday March 9 Long Run + strides

Easy long run for distance 8-14 miles, depending on your mileage + 4xstrides at the end (walk back recovery)

Ancillary: Hip Glute Circuit #2
Sunday March 10 Recovery Day + Strides

3-7 miles easy 

Ancillary: None

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!

Moosletter — Week of February 25th

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Club Relays

THE COWS ACHIEVED!! We had some AMAZING performances with MANY MANY PR's at the Club Relays. Both the men's and women's teams took 2nd place!  Congratulations to Lily Hamacher, Emily Barclay, Maisie Pederson, and Mirielle Sherman... they BROKE THE ALL TIME MEET 4x4 RECORD AND INDOOR CLUB RECORD with a time of 4:05.89!!! We also had many more amazing club history top-10 performances!!

Next week's moosletter will entail a full list of top-10 performances in the Indoor Track season recap!

Here are the links to the results and pictures!

To sign up for future meets click here

 

ASSASSIN TAG

LAST DAY OF ASSASSIN TAG IS THE 29TH!! Stay tuned in to see an alternate ending if there are multiple people standing on the 29th!

Out: Alex Edwards (First out), Nathan Phillips, Dylan Hartnek, Adam Kitay, Jacob Alejandro, Alice Hegeman, Alex Mcdowell, Nora McCormick, Olivia O'Callaghan, Justin Langbottom, Brianna Kiriago, Lily Hamacher, Kalea Zeender.

In: Jenna Auth, Claire Miller, Alex Beckerman, Tommy Dougherty, Alex Marrione, Lauren Fligge, Mirielle Sherman, Rachel Marcotte, Ryan Peplinski.

PHOtography Help

Liam has implemented a club photographer list! If you're interested in photographing any of our meets or social events, mark yourself down in this sheet; this'll help Liam keep track of and reach out to people who might be able to photograph if he's busy or racing . It's a great way to gain some sports photography experience, help contribute to promoting the club via social media and document the memories we make at each meet. Feel free to DM Liam if you have any questions.

 

NEW MEMBERS

If you missed the kickoff meeting and want to learn about the upcoming season, check out these slides

To become a member of the Wisconsin Track Club. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join the Slack, Strava, and follow @wtccows on Instagram.

We hope you come out to train, race, and socialize with us!

UPDATE: THE SHELL

Tommy has been working hard at getting us back in the shell, UW athletics has finally allowed us to access the shell one to two times a week. Unfortunately, the only time we are able to access the shell is from 10:15pm-12:15am... but it's better than no shell at all. The sprints/field will have practices there each week, and distance runners are always welcome to join and do workout of their own. Check the #general chat each weekend for a message from Tommy that will entail which days we have access to the shell.

VOLunTEERING

There is a volunteering event coming up this next weekend (March 2nd). All of the info for it is in the volunteering calendar. If anyone is interested in running, Beckerman and Jenna are looking for a third person to join their group! Please reach out to Jenna asap if you’re interested so she can get us registered

Get out into the community and volunteer with WTC! Volunteering is a great way to help out the club and it's outreach to the community! Also if you volunteer there are some cool new volunteering incentives! There will be a broader update in Jenna's February volunteering letter when she will have more info!

WTC Wordle and CoWnnections!

Click here for the wordle!

Click here for Connections

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.
DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday February 26 Fartlek Workout (*Optional, this can be adapted to the bike/elliptical as well*)

    2 mile easy warmup + a few strides

    2 x 90 seconds effort / 90 seconds recovery

    2 x 60 seconds effort / 60 seconds recovery

    2 x 30 seconds effort / 30 seconds recovery

    2 x 15 seconds effort / 15 seconds recovery

    2 mile easy cooldown

The effort pace should start at around 10k pace and then progress from there (10k, 8k, 5k, 3k, etc.) Progress to a faster pace on the shorter efforts if you are feeling strong.

Ancillary: Medball Circuit #1, Core #1
Tuesday February 27 Recovery Day

3-7 miles easy or 30-60 minutes of light Cross Training

Ancillary: none
Wednesday February 28 *Use the wind to your advantage (could gust up to 34 mph)*

Mid-distance workout

200m intervals @ mile effort. All groups together.

     2 mile warmup + a few strides

     2x(4x200m) @ mile effort. 200m slow jog between reps, 3 minutes rest    

     between sets.

     2 mile cooldown

Long-distance workout

Alternation workout @ 5k & steady effort. All groups together. 

    2 mile easy warmup + a few strides

    4x(400m @ 5k effort, 800m down-tempo effort) of continuous effort. Should be  

    4800m of total work (~3miles)

    2 mile easy cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday February 29 Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday March 1 Easy-Moderate Run + fartlek strides

4-8 miles of easy-moderate paced running + 6x20/40 fartlek strides (20 seconds @ mile effort, 40 seconds slow jog recovery). 

Ancillary: none or optional Core work
Saturday March 2 Long Run + strides

Easy long run for distance 8-14 miles, depending on your mileage + 4xstrides at the end (walk back recovery)

Ancillary: Hip/Glute Circuit #1
Sunday March 3 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!

Moosletter — Week of February 18th

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Panther Tune-Up

The Cows traveled to Milwaukee on Saturday and competed in the Panther Tune-Up! We had some amazing performances against D1 competition! The cows are looking good to bring the heat at Club Relays next week!

cow cast

The next Cow Cast will be this Wednesday at 7:30 p.m! Tune in on Instagram to hear a recap of the season so far and a preview of upcoming meets, plus find out who the secret special guests are.

ASSASSIN TAG

And just like that there are nine left. Who will win?!

Out: Alex Edwards (First out), Nathan Phillips, Dylan Hartnek, Adam Kitay, Jacob Alejandro, Alice Hegeman, Alex Mcdowell, Nora McCormick, Olivia O'Callaghan, Justin Langbottom, Brianna Kiriago, Lily Hamacher, Kalea Zeender.

In: Jenna Auth, Claire Miller, Alex Beckerman, Tommy Dougherty, Alex Marrione, Lauren Fligge, Mirielle Sherman, Rachel Marcotte, Ryan Peplinski.

PHOtography Help

Liam has implemented a club photographer list! If you're interested in photographing any of our meets or social events, mark yourself down in this sheet; this'll help Liam keep track of and reach out to people who might be able to photograph if he's busy or racing . It's a great way to gain some sports photography experience, help contribute to promoting the club via social media and document the memories we make at each meet. Feel free to DM Liam if you have any questions.

 

Club Relays

Club relays is the biggest indoor meet of the year and will be held Next Saturday! We will be competing against club teams from across the Midwest at the University of Illinois. We will be driving down on Friday and staying overnight at a hotel on Friday and Saturday night.

NIRCA coaches poll put the women's team at #5 below both Illinois AND Michigan and put the Men's at #12 below Michigan, Illinois, Ohio State, AND Minnesota... Lets prove them wrong and WIN THE CLUB RELAYS.

To sign up for future meets click here

 

NEW MEMBERS

If you missed the kickoff meeting and want to learn about the upcoming season, check out these slides

To become a member of the Wisconsin Track Club. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join the Slack, Strava, and follow @wtccows on Instagram.

We hope you come out to train, race, and socialize with us!

UPDATE: THE SHELL

Tommy has been working hard at getting us back in the shell, UW athletics has finally allowed us to access the shell one to two times a week. Unfortunately, the only time we are able to access the shell is from 10:15pm-12:15am... but it's better than no shell at all. The sprints/field will have practices there each week, and distance runners are always welcome to join and do workout of their own. Check the #general chat each weekend for a message from Tommy that will entail which days we have access to the shell.

VOLunTEERING

Get out into the community and volunteer with WTC! Volunteering is a great way to help out the club and it's outreach to the community! Also if you volunteer there are some cool new volunteering incentives! There will be a broader update in Jenna's February volunteering letter when she will have more info!

WTC Wordle and Connections!

Click here for the wordle!

Click here for Connections

Sorry for no crossword this week! 🙁

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Monday, February 19th @The Shell, 10:15pm
  • 4-6 300 at 80% 4 min rest
  • Or 5-7 150s 80-85% 3 min rest
Tuesday, February 20th @Turf Fields, 5:30 pm
  • light plyo day
Wednesday, February 21st @The Shell, 10:15
  • events
Thursday, February 22nd,  @Turf Fields 5:30pm
  • Recovery day
  • Warmups, Stretch, Core
DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday February 19 Mid-distance workout

Mile Pace Intervals

  • 2 mile warmup + a few strides
  • Group 1: 2-3x(400-300-200) w/ 90-sec rest in between reps, 3-4min rest between sets
    • *first set @ 3k-mile effort, 2nd & 3rd set @mile effort 
  • Groups 2&3: 2x(400-300-200) @3k-mile effort w/ 90-sec rest, 3-4min rest between sets
  • 2 mile cooldown

Long-distance workout

Pace Variation Fartlek 

Fartlek @tempo-threshold effort with a 30-sec surge down to 5k pace in the middle of each rep

  • 2 mile warmup + a few strides    
  •  Group 1: 7min-6min-5min-4min (1:30 ez jog between intervals)
  •  Groups 2&3: 6min-5min-4min-3min (1:30 ez jog between intervals)
  • 2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Tuesday February 20 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday February 21 Run + flat speed work 

Mid-distance

  • Run easy for 2-3 miles and go through drills before starting sprint work (can be performed with or without spikes)
  • Sprint work: 2x200m @ mile effort (200m slow jog recovery), 2x150m accel @ 800m effort (walk back recovery), 2x60m @ 90-95% max speed, take your time decelerating coming out of each acceleration (2-3 min walk recovery)
  • Cooldown 5-10 minutes of walking or slow jogging

Long distance

  • Run easy for 2-4 miles and go through drills before starting speed work (can be performed with or without spikes)
  • Speed Work: 4-5x200m @ 3k-mile effort (200m slow jog recovery), 2x60m @ 90-95% max speed, take your time decelerating coming out of each acceleration (2-3 min walk recovery)
  • 2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Thursday February 22 Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday February 23 If competing in Saturday’s meet

Easy pre-meet 

3-5 miles with 3-5 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 February 24 Club Relays @ The University of Illinois - Good luck!!

If not competing in today’s meet

Long Run

Mid-distance: 8-10mi run with the middle @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

Long-distance: 8-12mi run with the middle @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

Ancillary: Hip/Glute Circuit #2
Sunday February 25 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!

Moosletter — Week of February 11th

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ASSASSIN TAG

Assassin Tag is in full swing! It is heating up and getting more and more intense each day. The freshman girls appear to be a deadly force... what is in their water?

Out: Alex Edwards (First out), Nathan Phillips, Dylan Hartnek, Adam Kitay, Jacob Alejandro, Alice Hegeman.

In: Jenna Auth, Claire Miller, Alex Beckerman, Tommy Dougherty, Alex Marrione, Alex McDowell, Bri Kiriago, Justin Langbottom Kalea Zeender, Lauren Fligge, Lily Hamacher, Mirielle Sherman, Nora McCormick, Olivia O'Callaghan, Rachel Marcotte, Ryan Peplinski

Claire Miller: It’s so fun so far! But it has definitely brought out certain members bloodthirsty nature (I’ve never been more scared of freshman in my life)!

NEW MEMBERS

If you missed the kickoff meeting and want to learn about the upcoming season, check out these slides

To become a member of the Wisconsin Track Club. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join the Slack, Strava, and follow @wtccows on Instagram.

We hope you come out to train, race, and socialize with us!

UPDATE: THE SHELL

Tommy has been working hard at getting us back in the shell, UW athletics has finally allowed us to access the shell one to two times a week. Unfortunately, the only time we are able to access the shell is from 10:15pm-12:15am... but it's better than no shell at all. The sprints/field will have practices there each week, and distance runners are always welcome to join and do workout of their own. Check the #general chat each weekend for a message from Tommy that will entail which days we have access to the shell.

UPDATE: FROZEN FAILURE

Due to extremely unfortunate circumstances, Lady Liberty is not on lake Mendota. What does this mean for the track club? It means our beloved lake crossing run will not be happening in the near future due to the lake not being frozen over. (I thought this was Wisconsin not Florida...)

However, the Club had a lot of frozen fun on Friday skating at The Bakke!

Panther Tune-Up

This Saturday, February 17th the cows will be heading to UW-Milwaukee to compete at the Panther Tune-Up. This meet will provide a chance to race against D1 competition!

Club Relays

Club relays is the biggest indoor meet of the year and will be held at the University of Illinois on Saturday, February 27th. Sign up so we can put the wtc on the radar by beating all of the other clubs (especially the Illinois track club!). We will be competing against club teams from across the Midwest at the University of Illinois. We will be driving down on Friday and staying overnight at a hotel on Friday and Saturday night. This year if you wish to be in a top heat, please link a previous time. More info will be available soon, the sign-up is closed.

To sign up for future meets click here

Meet costs are not finalized but will be $20-30 (except club relays). The cost of the meet is cheaper with more people signed up so make sure to sign up and save your fellow cows some money. When you sign up here make sure to use your @wisc.edu email, complete the necessary forms, and pay your dues.

 

National Women IN sports day!

It was National girls and women in sports day on Wednesday, February 7th! We are so thankful for our female athletes and all that they do for our club! Cows Achieve!

VOLUNTEERING

Get out into the community and volunteer with WTC! Volunteering is a great way to help out the club and it's outreach to the community! Also if you volunteer there are some cool new volunteering incentives! There will be a broader update in Jenna's February volunteering letter when she will have more info!

WTC CROSSWORD, Wordle, and More!

Click here for the wordle!

Click here for Connections

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Monday, February 12th
  • Field and event day, first day back at shell!
  • Hip Hurdle Mobility
  • Events
  • 10:15 pm the shell entrance by back of camp Randall
Tuesday, February 13th
  • Outside 4-5 150s 95% 5-6 min rest
  • Inside Bakke: 2x 40m 2 point starts, 4x 30m 3pt starts
  • Workout will be polled on monday
  • Bounds for warmups on court if space
Wednesday, February 14th
  • Those going to meet another event day
  • If not going to meet can choose to run the 150s from tuesday indoors or can do another field day.
Thursday, February 15th
  • Bakke:
  • Meet goers: 6x form reps 40 m (3pt or 2pt start)
  • Non meet goers 15m flys 5-6 reps full speed.
  • Maximal recovery rest ~ 6 min
DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday February 12 Strength Endurance Hill Circuit

Mid-distance & long-distance combined

Easy distance run for 2-4 miles prior to intervals. Following easy running, perform drills and then run hills. 2 mile cooldown. 

Group 1: 5x2min hill @ 3k effort with slow jog down recovery, 5x15sec hill @ mile effort with walk down recovery

Group 2&3: 4x2min hill @ 3k effort with slow jog down recovery, 4x15sec hill @ mile effort with walk down recovery

Ancillary: Medball Circuit #1, Core #1
Tuesday February 13 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday February 14 Alternating Pace Workouts

Mid-distance workout

  • 2 mile easy warmup + a few strides
  • Alternation Workout: 200m @ 3k-mile pace, 200m easy
    • Group 1: 3200m total (8x200m)
    • Groups 2& 3: 2400m total (6x200m)
  • 2 mile cooldown

Long-distance workout

  • 2 mile easy warmup + a few strides
  • Alternating pace work - threshold/10k & 3k effort (*10k pace for long intervals, 3k pace for shorter, 400m intervals*)
    • Group 1: 1600m (2min rest), 400 (4min rest), 1200 (2min rest), 400 (4min rest), 1000m     
    • Group 2: 1200m (2min rest), 400 (4min rest), 1000m (2min rest), 400 (4min rest), 800m
  • 2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday February 15 Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday February 16 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 February 17 Panther Tuneup @ UW-Milwaukee 

If not competing: Long Run 

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

Ancillary: Hip/Glute Circuit #1
Sunday February 18 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

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To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

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We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!