Month: October 2023

Moosletter — Week of October 29th

NIRcA REgionals

What a start to the championship season! Both the men and the women took home the win at Regionals, setting themselves up for great performances at Nationals!

Dasha Vorontsov stayed ever-consistent in winning meets, snagging 1st place and putting the Cows in a great spot to win. She was followed up by Maya Winfield(5th), Anna Nguyen(6th), Lauren Fitzsimmons(8th), and Sammie Corning(16th) to round out the scorers.

Another strong showing by the freshman class helped to propel the cows to a Regionals win on the men's side. Alejandro De La Torre(2nd) led off that charge of quick freshmen, and was backed up by Matt Stilling(4th), Nathan Simon(6th), Adam Kitay(9th), and Matthew Schmoll(12th).

Upcoming Meets

It's all down to this. We have one meet left this year, and its the big one. NIRCA Nationals is coming up quick! We weren't there last year, so let's race fast and remind everyone how good WTC is.

NIRCA Nationals - Shelbyville IN, November 11th

The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline has passed.

dinner at the dining halls

Come to the dining halls after practice this Wednesdays to get dinner with the board and other track club members!

On Wednesday, 11/1 we will be at Four Lakes Market at the same time. Bring your appetite for an all-you-can-eat meal after a run!

Volunteering

Get out into your community and volunteer with WTC! Create positive impacts and get rewarded if you're one of the cows with the most volunteer hours at the end of the semester!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

Ainsley's Angels
Ainsley's Angels is a program where volunteer runners are paired with an Angel, a person with mobility challenges, and they complete a community race together. It's a super rewarding experience! Check out the sheet below for more information.

If you want to sign up to volunteer, please do so on the volunteer spreadsheet!

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (10/30) *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

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Tuesday (10/31) Fartlek Run @ CC Effort (ideally on grass or turf)
2 mi warmup, sprint drills, and a few strides
8 x 2:00 @ 6k-8k race effort & rhythm (jog 1:00 recoveries). Start out at CC effort and then progress the effort slightly faster, if you’re feeling good.
2-3 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 2)
Wednesday (11/1) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3
Thursday (11/2) Workout: Threshold + 800m Fast
2 mile warmup, drills, and a few strides
2-3-mile Threshold Tempo Run (Cross Country Effort + 15-20 seconds per mile) (jog 5-minutes) + 1 x 800m @ 97% effort.

Groups 1&2: 3mi Continuous Threshold, 800m Fast
Group 3: 2-2.5mi Threshold, 800m Fast

The goal is to keep the threshold tempo run under control and not hammer it. The 800m hard rep is for pushing yourself hard as you would at the end of a race. Pace is not important, just a hard effort.

Ancillary: General Strength Circuits 1-4 (pick 2)
Friday (11/3) Steady Volume Day + 6x20/20 Fartlek Strides
3-8 miles easy
6x20 seconds at mile effort, 20 seconds easy jog.

Ancillary: General Strength #1-4 (pick 1 circuit)
Saturday (11/4) Long Run
9-13 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #2
Sunday (11/5) Flex Day
a few miles of easy running, light cross training, or off

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

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at 5:30 p.m.

Day Workout
Tuesday (10/24)

Bakke:

Warm up and 2 accels

4 sets x 4 x 50m

Rest between reps: walk back or walk around the track- see how busy it is(head on a swivel!)

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 (10/26) Near West Fields:

Warm up and 2 accels

8-12 x 200m @ 75-80%

Rest: 3 minutes

Cooldown, stretch and cor

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.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Great job at Regionals!

Moosletter — Week of October 22nd

Screamin' Acres

A big group headed out to Screamin' Acres this year for some frights and fun. We hope it got you all in the mood for spooky season!

Upcoming Meets

It's time for the championship season! We have NIRCA Regionals and NIRCA Nationals left, so it's time to get serious! If you're going, get excited to race! Regionals sign-ups are closed, but you can still sign up for Nationals by Saturday!

1. NIRCA Regionals - Urbana IL, October 28th

Sadly falling on the same weekend as a primetime Ohio State showdown at home and Halloween, there is still no excuse to skip this meet as it is the start of championship season. We will leave Friday afternoon and stay that night, but we will be back in plenty of time for the game. In order to race you will need to sign the eligibility form, contact Alexander Marrione if you haven't signed yet! If you did not race at Border Battle you will have to race this meet in order to race NIRCA Nationals. Signup deadline has passed.

2. NIRCA Nationals - Shelbyville IN, November 11th

The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline is October 28th at midnight.

cow cast

Cows on the mic! Make sure to tune in to the Cow Cast this Tuesday at 8 p.m. to get the inside scoop on the upcoming Regionals race and more.

 

dinner at the dining halls

Come to the dining halls after practice on upcoming Wednesdays to get dinner with the board and other track club members!

On Wednesday, 10/25 we will be meeting at Gordon's at 7:30 p.m. and on 11/1 we will be at Four Lakes Market at the same time. Bring your appetite for an all-you-can-eat meal after a run!

Yoga

Thank you to everyone who came out to yoga! We hope you had a good time and got a fun workout in. Stay flexible!

 

Volunteering

Get out into your community and volunteer with WTC! Create positive impacts and get rewarded if you're one of the cows with the most volunteer hours at the end of the semester!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

Ainsley's Angels: Trick or Trot 5k and MANY more races!
Ainsley's Angels is a program where volunteer runners are paired with an Angel, a person with mobility challenges, and they complete a community race together. It's a super rewarding experience! Check out the sheet below for more information.

If you want to sign up to volunteer, please do so on the volunteer spreadsheet!

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (10/23) *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

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Tuesday (10/24) Workout: 2400m Breakdown, 2x1K @ threshold
2 mile warmup + drills/strides
2400m Breakdown (continuous): 600m @ 5k, 600m steady, 600m @ 5k, 600m steady
*steady= moderate effort*, 3:00-4:00 rest after the breakdown
2x1K @ threshold effort (1:00 rest)
2-3 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 2)
Wednesday (10/25) Recovery Day
3-7 miles easy or Light Cross Training (30-50 minutes)

Ancillary: Barefoot 1&3
Thursday (10/26) If racing on Saturday: Light Workout - 800m @ threshold, 3x200m @ 3k-mile
Vdot Pace Chart
*Use Vdot chart to determine paces
**All groups together**

2 mile warmup + drills/strides, 800m @ threshold, 2 minutes easy, 3x200m @ 3k-mile effort (200m jog RC), 1-2 mi cooldown

Ancillary: None, stretch and foam roll
—--------------------------------------------------------------------------------------------------------
If not racing on Saturday: Alternating 800’s
2 mi warmup, sprint drills, and a few strides
Continuous alternating 800’s (800m @ cross country effort, 800m steady - steady pace should be ~60 seconds slower than CC effort)
2 mi cooldown

Group 1 & 2: 4.5 miles of alternating work
Group 3: 4 miles of alternating work

Ancillary: General Strength Circuits 1-4 (pick 2)
Friday (10/27) If racing: Pre-Race
3-5 miles, drills & 4-6 strides

Ancillary: none
—--------------------------------------------------------------------------------------------------------
If not racing: Steady Volume Day + 6x20/20 Fartlek Strides
3-8 miles easy
6x20 seconds at mile effort, 20 seconds easy jog.
Saturday (10/28) NIRCA REGIONALS (Champaign-Urbana, IL)

—--------------------------------------------------------------------------------------------------------
If not racing: Long Run with Second Half Faster
8-12 mile long run - first half relaxed, second half at a faster (but comfortable) pace

Ancillary: Hip/Glute Circuit #1
Sunday (10/29) Flex Day
a few miles of easy running, light cross training, or off

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

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet Tues at Near West Fields, Thurs at McClimon Track at 5:30 p.m.

Day Workout
Tuesday (10/24)

Warm up and 2 accels on turf

Diagonals: Stride the diagonal, jog/walk between the corners

8-10 diagonal strides

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 (10/26) Warm up and 2 accels + 2 more accels in spikes

Time trial!

Cooldown, stretch, and core

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.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Good luck at Regionals!

Moosletter — Week of October 15th

Nuttycombe

The cows got nutty over on the Badgers' home course on the Thomas Zimmer Championship Cross Country Course! Even with some tough rain, the cows were still able to perform. Results can be found here.

Alejandro De La Torre led the men in the B race at 98th with Henry Karelitz(115th), Matthew Miller(127th), Nathan Simon(129th), Adam Kitay(133rd), and Matthew Schmoll(135th) backing him up.

WTC's dynamic duo on the women's team of Dasha Vorontsov(40th) and Leah Remiker(104th) also took on the B race.

Meet Spotlight: Leah Remiker fought through tough weather conditions and still came away with a 6k time of 23:27.7!

Upcoming Meets

It's time for the championship season! We have NIRCA Regionals and NIRCA Nationals left, so it's time to get serious! The Regionals deadline has passed, but you can still sign up for Nationals! You need to sign the eligibility form in order to race these championship races, so make sure to do that if you haven't!

1. NIRCA Regionals - Urbana IL, October 28th

Sadly falling on the same weekend as a primetime Ohio State showdown at home and Halloween, there is still no excuse to skip this meet as it is the start of championship season. We will leave Friday afternoon and stay that night, but we will be back in plenty of time for the game. In order to race you will need to sign the eligibility form, contact Alexander Marrione if you haven't signed yet! If you did not race at Border Battle you will have to race this meet in order to race NIRCA Nationals. Signup deadline has passed.

2. NIRCA Nationals - Shelbyville IN, November 11th

The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline is October 21st at midnight.

Frun

Bring a few dollars and an appetite to distance practice on Monday, October 16th! We'll be doing an easy run and then heading to Greenbush Bakey to get some donuts.

ultimate frisbee

Ultimate frisbee and cross country kids go together like Wisconsin football and losing. You know who won't be losing? WTC when they crush the nordic ski team in ultimate frisbee during practice this Wednesday(10/18) in the fields in front of Dejope! Bring your best throwing arm.

Screamin' Acres

Be ready for the fright of your life! We're headed out to Screamin' Acres on Saturday, October 21st! This series of haunted houses is guaranteed to get you in the Halloween mood. Here is the sign-up link!

Yoga

A runner is only as fast as they are flexible... I think? Just in case, make sure to get out to the club's yoga session, led by yogi Corina Wojnowski! Look out for more details coming in the Slack.

 

Fall colors run

Fall means that it's getting colder, the sun is setting sooner, and midterms are coming up.... but also the leaves are turning pretty colors! The club will be heading out to Blue Mound State Park on Saturday, October 21st to do a long run and appreciate the fall colors.

dinner at the dining halls

Come to the dining halls after practice on upcoming Wednesdays to get dinner with the board and other track club members!

On Wednesday, 10/25 we will be meeting at Godron at 7:30 p.m. and on 11/1 we will be at Four Lakes Market at the same time. Bring your appetite for an all-you-can-eat meal after a workout!

Volunteering

Get out into your community and volunteer with WTC! Create positive impacts and get rewarded if you're one of the cows with the most volunteer hours at the end of the semester!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

Ainsley's Angels: Trick or Trot 5k and MANY more races!
Ainsley's Angels is a program where volunteer runners are paired with an Angel, a person with mobility challenges, and they complete a community race together. It's a super rewarding experience! Check out the sheet below for more information.

If you want to sign up to volunteer, please do so on the volunteer spreadsheet!

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (10/16) *Optional Accels* + 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

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Tuesday (10/17) Tempo + 30-sec surges
**tempo=half marathon-marathon effort, slower than threshold**
2 mi warmup, sprint drills, and a few strides
Group 1: 25-30 minute tempo, 3-5 min ez, 4x30-sec surges @ 5k or faster (1:00 ez jog recovery), 1-2 mile cooldown
Group 2: 20-25 minute tempo, 3-5 min ez, 4x30-sec surges @ 5k or faster (1:00 ez jog recovery), 1-2 mile cooldown
Group 3: 15-20 minute tempo, 3-5 min ez, 4x30-sec surges @ 5k or faster (1:00 ez jog recovery), 1-2 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 2)
Wednesday (10/18) Recovery Day
3-7 miles easy or Light Cross Training (30-50 minutes)

Ancillary: Barefoot 1&3
Thursday (10/19) Workout: 800m Intervals
2 mi warmup, 5x800m @ 5k Effort (rest is equal to the interval), 2 mi cooldown
Group 1&2: 4-5x800m
Group 3: 4x800m
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”)

Ancillary: General Strength #1-4 (pick 2 circuits)
Friday (10/20) Steady Volume Day + 6x20/20 Fartlek Strides
3-8 miles easy
6x20 seconds at mile effort, 20 seconds easy jog.

Ancillary: General Strength #1-4 (pick 1 circuit)
Saturday (10/21) Long Run with Second Half Faster
8-12 mile long run - first half relaxed, second half at a faster (but comfortable) pace

Ancillary: Hip/Glute Circuit #2
Sunday (10/22) Flex Day
a few miles of easy running, light cross training, or off

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

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet Tues/Thurs at McClimon Track at 5:30 p.m.

Day Workout
Tuesday (10/17)

Warm up and 2 accels

4x3 Hurdle Hops

Hurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills

Block starts, blocks over 1x8 hurdles, 2x6 hurdles, 2x4 hurdles, + 400 hurdlers do 3x1st hurdle starting at 400 start

Jumpers: 2 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds, continuous takeoff

Approaches, 1-2 pop ups, short approach jumps +/- landing drills and springboard

Sprinters: Block work: 4x3 step push, 4x10m, 4x20m

4 x 150m @80% with 2 mins rest

Everyone:

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 (10/12) Warm up and 2 accels

If you are planning on doing the time trial:

(please be careful and warm up properly)

2 more accels in spikes

2-3 x 150 full effort in spikes

Full recovery: 10 minutes

If not doing the time trial:

6-8 x 150 @80-85% with 2:30 rest

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)

Cooldown, stretch and core

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.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Best of luck to you all for the championship season!

Moosletter — Week of October 8th

Gene Davis Invite

Another great meet for the cows this week over on a fast course in Appleton, Wisconsin! Results can be found here and pictures can be found here.

The women's race saw the now iconic 1-2 punch of Dasha Vorontsov and Leah Remiker taking first and second.  Lauren Fitzsimmons(9th),  Anna Nguyen(10th), and Maya Winfield(14th) rounded out WTC's top 5. Added up, the women's team would have won if their score was counted!

The men's team also had a second-place individual finish with Henry Karelitz. Following him was Nathan Simon(11th), Adam Kitay(13th), Matthew Schmoll(15th), and Matt Stilling(16th) for the men's top 5.

Meet Spotlight: For two meets in a row, Dasha Vorontsov is our meet spotlight for breaking the Gene Davis course record in a 6k time of 21:46.4!

Upcoming Meets

It's time for the championship season! We have NIRCA Regionals and NIRCA Nationals left, so try to make it out to those meets if you still want to race this year! You can still sign up for both NIRCA meets! You need to sign the eligibility form in order to race these championship races, so make sure to do that if you haven't!

1. NIRCA Regionals - Urbana IL, October 28th

Sadly falling on the same weekend as a primetime Ohio State showdown at home and Halloween, there is still no excuse to skip this meet as it is the start of championship season. We will leave Friday afternoon and stay that night, but we will be back in plenty of time for the game. In order to race you will need to sign the eligibility form, contact Alexander Marrione if you haven't signed yet! If you did not race at Border Battle you will have to race this meet in order to race NIRCA Nationals. Signup deadline is October 11th at midnight.

2. NIRCA Nationals - Shelbyville IN, November 11th

The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline is October 21st at midnight.

Screamin' Acres

Be ready for the fright of your life! We're headed out to Screamin' Acres on Saturday, October 21st! This series of haunted houses is guaranteed to get you in the Halloween mood. Watch the slack for a sign-up link soon!

Yoga

A runner is only as fast as they are flexible... I think? Just in case, make sure to get out to the club's yoga session, led by yogi Corina Wojnowski! Look out for more details coming in the Slack.

 

Frun

Bring a few dollars and an appetite to distance practice on Monday, October 16th! We'll be doing an easy run and then heading to Greenbush Bakey to get some donuts.

Fall colors run

Fall means that it's getting colder, the sun is setting sooner, and midterms are coming up.... but also the leaves are turning pretty colors! The club will be heading out to Blue Mound State Park on Saturday, October 21st to do a long run and appreciate the fall colors.

Volunteering

Get out into your community and volunteer with WTC! Create positive impacts and get rewarded if you're one of the cows with the most volunteer hours at the end of the semester!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

If you want to sign up to volunteer, please do so on the volunteer spreadsheet!

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (10/9) *Optional Accels* + 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

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Tuesday (10/10) Workout: 300m intervals @ 3k-5k effort, 2x200m @ mile
2-3 mile warmup, drills, and strides
300m intervals @ 3k-5k race effort/speed (100m jog recovery)
3-5 minutes walk/jog recovery
2x200m @ mile race speed (jog 200m recovery).
2-3 mile cooldown

Group 1&2: 10x300m @ 3k-5k (100m jog recovery), 2x200m @ mile (200m jog recovery)
Group 3: 8x300m @ 3k-5K (100m jog recovery), 2x200m @ mile (200m jog recovery)

Ancillary: General Strength Circuits 1-4 (pick 2)
Wednesday (10/11) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3
Thursday (10/12) Workout: Threshold Work + Hills
2-3 mi warmup, drills, and a few strides
3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 4-6 minutes easy in between intervals and hills, 30-sec hill intervals @ mile-3k effort (jog down recovery), 15-sec strides @ 800-mile effort (45-sec jog recovery)
2 mi cooldown

Group 1&2: 5x3min, 4x40sec hill, 4x15sec strides
Group 3: 4x3min, 3-4x40 sec hill, 3-4x15sec strides

Ancillary: General Strength Circuits 1-4 (pick 2)
Friday (10/13) Flex Day
3-5 of easy running, light cross training (30-45 minutes), or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
Saturday (10/14) Steady Volume Day + 6x20/20 Fartlek Strides
4-8 miles easy
6x20 seconds at mile effort, 20 seconds easy jog.

Ancillary: General Strength #1-4 (pick 1 circuit)
Sunday (10/15) Long Run
8-13 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet Tues/Thurs at McClimon Track at 5:30 p.m.

Day Workout
Tuesday (10/10)

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 accelsHurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills

Block starts, blocks over 2x6 hurdles, 2x4 hurdles, + 400 hurdlers do 3x1st hurdle starting at 400 startJumpers: 2 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds, continuous takeoff

Approaches, popups, short approach jumps, +/- springboard?

Sprinters: 2 x 20m Alternating bounds, Block work: 4x3 step push, 4x10m, 4x20m, (if you run the 200 or 400 do the 4x20m on the curve), 4x40m standing sprints

Cooldown, stretch, and core
Thursday (10/12) Warm up and 2 accels

Jumps:

6-8 x 150m @ 80-85%

Rest: 3 minutes

Short sprints:

3-4 x 300m @ 80%

Rest: 5-6 minutes

Long sprints:

3-4 x 500m @ 80%

Rest: 6-7 minutes

Everyone:

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

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.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Hope you enjoy Appleton this weekend, I hear the meet is in a great neighborhood.

Moosletter — Week of October 1st

warrior Invite

A new meet for the club this year, Warrior Invite saw some great personal performances and a women's team win! This marks the second meet the women have won this season, the first being Border Battle. Men took home the runner-up spot, also matching their Border Battle performance. Here are links to the results and photos.

Meet Spotlight: Dasha Vorontsov for taking home the individual win in the 6k with a time of  22:33.6!

Schuster's Farm

The club got to close out September with some fall activities! Autumn fun abounded in the corn maze and pumpkin patch, and bellies were filled with apple cider donuts. And as everyone knows, the only race of the season that really matters is who makes it through the corn maze first - and this year's champion was Claire Miller.

Upcoming Meets

With 4 races down and 3 to go, we're over halfway through our cross country season. Sign-ups for the Gene Davis Invite are already closed, but you can still sign up for both NIRCA meets!

1. Gene Davis Invite - Appleton WI, October 7th

Gene Davis features the best PR opportunity on the schedule this season. Whether you're a new member looking to make a mark or an old dog who wants one last shot at a PR, this is the meet for it.

2. NIRCA Regionals - Urbana IL, October 28th

Sadly falling on the same weekend as a primetime Ohio State showdown at home and Halloween, there is still no excuse to skip this meet as it is the start of championship season. We will leave Friday afternoon and stay that night, but we will be back in plenty of time for the game. In order to race you will need to sign the eligibility form, contact Alexander Marrione if you haven't signed yet! If you did not race at Border Battle you will have to race this meet in order to race NIRCA Nationals. Signup deadline is October 7th at midnight.

3. NIRCA Nationals - Shelbyville IN, November 11th

The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline is October 21st at midnight.

Freshman Feature - Amelia Alvarez

1. What have you enjoyed most about the club so far?

I have enjoyed being able to have a consistent group of people to go on a run with. It’s really fun to get to know other people who like doing the same thing I do.

2. What are you looking forward to most about being part of the club this fall?

I’m looking forward to improving. I’ve never run 6k’s before so I know I can only get better from here.

3. How was heading over to Minneapolis and racing Griak?

Going over to race in Minneapolis was so fun and such a great experience. I liked getting to know people on the team and go somewhere new. The race was super tough but it was definitely worth it.

 

Volunteering

Get out into your community and volunteer with WTC! Create positive impacts and get rewarded if you're one of the cows with the most volunteer hours at the end of the semester!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

If you want to sign up to volunteer, please do so on the volunteer spreadsheet!

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (10/2) *Optional Accels* + 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.

Ancillary: none or optional core
Tuesday (10/3) Alternating 600’s + 200’s Workout
2 mi warmup, sprint drills, and a few strides
Continuous alternating 600’s (600m @ 5k effort, 600m steady - steady pace is more of a moderate effort.
3-5 minutes jog/walk rest
2 mi cooldown

All Groups: 4x(600m @ 5k-600m steady)

Ancillary: General Strength #1-4 (pick 2 circuits)
Wednesday (10/4) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3
Thursday (10/5) If racing on Saturday: Track Workout - 2x200m, 1k, 2x200m
Vdot Pace Chart
*Use Vdot chart to determine paces
**All groups together**

2 mile warmup + drills/strides, 2x200m @ mile effort (200m jog RC), 1k @ threshold (2’ jog rest), 2x200m @ mile effort (200m jog RC), 1-2 mi cooldown

Ancillary: General Strength #1-4 (pick 1 circuits)
—-------------------------------------------------------------------
If not racing on Saturday: Track Workout - 2x200m, 4x1k, 2x200m
Vdot Pace Chart
*Use Vdot chart to determine paces
**All groups together**

2 mile warmup + drills/strides, 2x200m @ mile effort (200m jog RC), 4x1k @ threshold (1 minute jog recovery), 2x200m @ mile effort (200m jog RC), 1-2 mi cooldown

Ancillary: General Strength #1-4 (pick 2 circuits)
Friday (10/6) If racing:
Pre-Race
2-4 miles with 4-6 strides and drills

Ancillary: none
—------------------------------------------------
If not racing:
Recovery Day
3-7 miles easy or Light Cross Training
Saturday (10/7) If racing:
Gene Davis Invite (Lawrence Univ., Appleton)

If not racing:
Medium Long Run
6-12 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #2
Sunday (10/1) Flex Day
a few miles of easy running, light cross training, or off

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

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet Tues at McClimon Track at 5:30 p.m., Thurs at the Mid-Distance Hill at 5:30 p.m.

Day Workout
Tuesday (10/3)

Warm up and 2 accels
4x3 Hurdle Hops
Hurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills
Block starts, + blocks over first 3 hurdles?
Jumpers: 2 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds, continuous takeoff
Approaches, short approach jumps
Sprinters: Block work: 4x3 step push, 4x10m
• 4 x 150m @80% with 2 mins rest no spikes
Everyone:
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 (10/5) Warm up and one easy accel up the hill
Long Sprints: 3-5 x Long hill @85% effort
Rest: 4 minutes
Short Sprints: 6-8 x Short hill @85% effort
Rest: 3 minutes
Cooldown, stretch and core

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.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Hope you enjoy Appleton this weekend, I hear the meet is in a great neighborhood.