Month: November 2022

Female track club members at yoga

Moosletter — Week of November 27th

Happy thanksgiving

Happy Thanksgiving! We hope you had a fun and restful break with family and friends. Great job to our members who raced in Turkey Trots this Thanksgiving!

Female workout classes

Our female members had a great time at the cycling class on Monday! On Wednesday, November 30th, the female Cows have a yoga class from 5:30-6:30pm in the Balance Studio at the Nick.

milk mile

On Friday, December 2nd at 5pm, we have the Milk Mile at Ed Klief Park! Runners will chug a glass of chocolate milk before running a lap for four laps around Ed Klief. There will also be a Milk 400 for those inclined to do a single lap. Participating costs $3. If this doesn't interest you, come volunteer and hang out with some fellow Cows! Sign up here to race or volunteer. Signup closes on Thursday, December 1st at 11:59pm.

Food drive Competition

UW Track, Tri, Cycling, and Swimming clubs are partnering up to see who can donate the most food at the end of this month! The winner will do an Instagram takeover of the other clubs. Please bring any food or monetary donations to the Cow Frat (address in Slack). December 2nd is the last day to donate!

Elections and Awards

2022 is coming to an end, so it's time for WTC to elect new board members for 2023! If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Sign up here to run for a board position. On Wednesday, December 7th at 7pm the club will meet (room TBD), those running for a position will give speeches, and our members will vote to elect the new board members.

At the same meeting on December 7th, awards for the 2022 cross country season will be announced before elections! Please fill out this google form to vote for who you think should earn the awards.

Female dinner Social

Our female members are going out to a nice dinner at Tutto on Friday, December 9th at 6pm! Dress nicely 🙂 Signup closes on Friday, December 2nd at 11:59pm! This is a WTC only event.

WIndbreakers

If you are interested in purchasing a size large windbreaker (pictured below) for $45, please contact Sammie Corning (@scorning@wisc.edu or on Slack). They are no longer exclusively available for females.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday

Day Workout
Monday

Shell 6:30pm

Warm up and 2 accels

Ladder workout @80% : 100m, 150m, 200m, 200m, 150m, 100m

Rest: 3 mins

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Thursday

McClimon 6pm

Warm up and 2 accels

6-8 x 200m @ 80% 

Rest: 3 minutes

Cooldown, stretch and core
WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

Day Workout
Mon-Sun Active Rest (10-14 days off or unstructured training) until December 7th-10th

Thanks for checking out this week's Moosletter!

Moosletter — Week of November 20th

Female workout classes

On Monday, November 21st, our female Cows have a cycling workout class in the Revolution Studio at the Nick from 7-8pm! On Wednesday, November 30th, the ladies have a yoga class from 5:30-6:30pm in the Balance Studio at the Nick.

Elections and Awards

2022 is coming to an end, so it's time for WTC to elect new board members for 2023! If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Sign up here to run for a board position. On Wednesday, December 7th at 7pm the club will meet (room TBD), those running for a position will give speeches, and our members will vote to elect the new board members.

At the same meeting on December 7th, awards for the 2022 cross country season will be announced before elections! Please fill out this google form to vote for who you think should earn the awards.

Food drive Competition

UW Track, Tri, Cycling, and Swimming clubs are partnering up to see who can donate the most food at the end of this month! The winner will do an Instagram takeover of the other clubs. Please bring any food or monetary donations to the Cow Frat (address in Slack). December 2nd is the last day to donate!

WIndbreakers

If you are interested in purchasing a size large windbreaker (pictured below) for $45, please contact Sammie Corning (@scorning@wisc.edu or on Slack). They are no longer exclusively available for females.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday

SPRINTS Workout
Monday

Shell 6:30pm

Warm up and 2 accels

3 sets x 4 x 50m

Rest between reps: walk back

Rest between sets: 4 minutes

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch, and core
Thursday

 

No practice- Happy Thanksgiving!
WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *Optional Accels* + Steady Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

  • Take a little extra time to actively stretch and ‘get loose’ if you need to
  • 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

3-6 miles, depending on your training load and how you’re feeling.

 
Tuesday Workout: 2x200, 1K, 2x200

  • 2 mile warmup, drills, and a few strides
  • 2 x 200 @ mile effort (rest=walk 100m, jog 100m)
  • 1K @ goal Turkey Trot pace
  • 2 x 200m @ mile effort (rest=walk 100m, jog 100m)
  • 2 mile cooldown
Wednesday Pre-Race

2-6 miles with drills and 4 strides

 
Thursday Thanksgiving Turkey Trots 🦃
Friday Flex Day

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

 
Saturday Start Active Rest (10-14 days off or unstructured training)
Sunday Continued Active Rest until December 7th-10th, run or cross train easy through the weekend (Dec 10-11)

Thanks for checking out this week's Moosletter! Happy Thanksgiving!

Moosletter — Week of November 13th

Madison marathon

Great job to everyone who ran at the Madison Marathon on Sunday! We had Cows in all three events (marathon, half marathon, and 10k). Way to get out there and achieve! Special thanks to our members who stood out in the cold to cheer on the team!

Pictures

Results

Informal

On Friday, November 18th at 8:30pm the Cow Frat is hosting Informal! Put on your best denim and get ready to celebrate the 2022 cross country season. All members are welcome! Keep an eye out in Slack for the address.

Elections and Awards

2022 is coming to an end, so it's time for WTC to elect new board members for 2023! If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Sign up here to run for a board position. On Wednesday, December 7th at 7pm the club will meet (room TBD), those running for a position will give speeches, and our members will vote to elect the new board members.

At the same meeting on December 7th, awards for the 2022 cross country season will be announced before elections! Please fill out this google form to vote for who you think should earn the awards!

WIndbreakers

If you are interested in purchasing a size large windbreaker (pictured below) for $45, please contact Sammie Corning (@scorning@wisc.edu or on Slack). They are no longer exclusively available for females.

Food drive Competition

UW Track, Tri, Cycling, and Swimming clubs are partnering up to see who can donate the most food at the end of this month! The winner will do an Instagram takeover of the other clubs. Please bring any food or monetary donations to the Cow Frat (address in Slack). December 2nd is the last day to donate!

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday

SPRINTS Workout
Monday

Shell 6:30pm

Warm up

Hurdle Mobility:

  • 2 legs in each 2x

  • 1 leg in each 2x

  • Lateral (each way once)

  • Backwards, 2 legs in each 2x

  • Over/unders (each way once)

2 accels

Ladder workout @80% : 50m, 100m, 150m, 150m, 100m, 50m

Rest: 2 mins

Cooldown, stretch, and core
Thursday

McClimon 6pm

 

Warm up and 2 accels

4-6 laps of Straights and Curves- Stride the straights at 70%, jog (or walk) the curves

Stretch and core
WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *Optional Accels* + Steady Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

  • Take a little extra time to actively stretch and ‘get loose’ if you need to
  • 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

3-6 miles, depending on your training load and how you’re feeling.

 
Tuesday Workout: 2x800, 4x200

  • 2 mile warmup, drills, and a few strides
  • 2 x 800m @ threshold/CC effort (rest=2 minute walk/jog)
  • 4 x 200m @ mile effort (rest=walk 100m, jog 100m)
  • 2 mile cooldown

 
Wednesday Recovery Day

3-7 miles easy or Light Cross Training

 
Thursday Workout or *Optional Time Trial* (5k, 3k, mile, etc.)

Time Trial: If people choose to go this route and would like to run two time trials (one this week and one next week), I would recommend choosing a longer distance (5k or 3k) first and then a shorter distance (3k or mile) the following week. If you choose to run one time trial, pick the event that gets you the most excited to “race”!!

If the weather looks considerably better on Tuesday, feel free to swap workout days as well! 

OR

Workout: 

  • 2 mile warmup, drills, and a few strides
  • 2 x 1K @ interval effort (rest=3 minute walk/jog)
  • 4 x 400m @ mile effort (rest=400m jog)
  • 2 mile cooldown

*Interval effort* Take your mile PR (or best guess) and add 6-8 seconds per laps from this mile pace (ex. For a 5:00 miler (75 seconds per lap), you would be running ~81-83 seconds per lap at “Interval intensity”)

 
Friday Recovery Day

3-7 miles easy or Light Cross Training

 
Saturday Medium Long Run

6-11 miles + 4-6 strides post-run (starting every minute)
Sunday Flex Day

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

Thanks for checking out this week's Moosletter!

Moosletter — Week of November 6th

Distance Practice time change

Due to daylight savings, distance practice will be moved to 4:30pm Mon-Thurs. There will be an additional practice at 5:30 for those who cannot make it at 4:30.

Dinner at dining halls

The team had a blast at Gordon last Wednesday! We will have another team dinner at Four Lakes this Monday, November 7th at 7pm. All members are welcome!

madison marathon

The Madison Marathon is on Sunday, November 13th! They offer a 10k, half marathon, and full marathon. This is a great opportunity to get another race in this semester with some fellow Cows! If this interests you, see more info here.

Volunteer Opportunities

Click here for an event schedule and sign-up for any of the following volunteering events!

Hockey Concessions: on Friday, November 11th WTC will be working a concessions stand at the hockey game! This is an awesome way to help out the club. More funding means more of everything for this club!

RACE: RACE is a great program that pairs autistic youth with a runner to guide them through the picnic point trails. There's no better way to share the joy of running! Our last fall RACE will take place on November 12, at 9am.

Inter-Club Food Drive Competition: UW Track, Tri, Cycling, and Swimming clubs are partnering up to see who can donate the most food at the end of this month. The winner will do an Instagram takeover of the other clubs! Please bring any food or monetary donations to the Cow Frat (address is in the Slack).

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday

SPRINTS Workout
Monday

Shell 6:30pm

Warm up

2 accels

6-8 x 150m @ 75-80%

Rest: 3 mins

Cooldown, stretch, and core
Thursday

McClimon 6pm

 

Warm up

Short sprints:

Warm up and 2 accels

6 x 200m @ 75-80%

Rest: 4 minutes

Cooldown, stretch and core

OR

Long sprints:

Warm up and 2 accels

4-6 x 300m @ 75-80%

Rest: 4 minutes

Cooldown, stretch and core
WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *Start of Active Rest (10-14 days off/unstructured training) for those done competing.*

**For those interested in training through Thanksgiving, I will continue to update workouts and add in a couple opportunities for optional time trials**

Flex Day

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

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

 
Tuesday Light Fartlek Workout

  • Run easy for 2-3 miles at an easy-moderate pace before starting the fartlek. 
  • 4 x 1 minute @ 3k/2-mile race effort & rhythm (jog 60-second recoveries)
  • 4 x 30 seconds @ mile effort & rhythm (jog 30-second recoveries) 
  • 2-3 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 1)

 
Wednesday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

 
Thursday Workout or *Optional Time Trial* (5k, 3k, mile, etc.)

Time Trial: If you choose to go this route and would like to run two time trials (one this week and one next week), I would recommend choosing a longer distance (5k or 3k) first and then a shorter distance (3k or mile) the following week. If you choose to run one time trial, pick the event that gets you the most excited to “race”!!

If the weather looks considerably better on Tuesday, feel free to swap workout days as well! 

OR

Workout: 8x400m Cutdown

  • 2 mile warmup, drills, and a few strides
  • 8 x 400m @ mile effort (rest=walk 100m, jog 300m)
  • 2 mile cooldown

*Start out a tad on the conservative side, find your rhythm, and then try to rip the last 2-3 intervals if you’re feeling good.*

Ancillary: *Optional General Strength Circuit 1-4 (pick 1-2)

 
Friday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Saturday Easy run, long run, or off
Sunday Flex Day

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

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

Thanks for checking out this week's Moosletter!