Month: November 2023

Moosletter — Week of November 26th

distance practice

After a hard season of racing, you've earned a break! Distance practices will only be easy runs for the rest of the semester, but still keep coming out to E-Hall at 4:30 P.M. Monday-Thursday to run with the cows!

thanksgiving

Happy holidays cows! We hope you had a nice break and killed it at your local Thanksgiving races.

Here's why a few cows are thankful for the club:

I am thankful for the opportunities to compete, train, and socialize with other cows! - Alex Beckerman

Daniel Yesipovich - Alex Edwards

Fruns - Derek Schiltz

Making memories - Tommy Dougherty

Running fast but not as fast as I used to - Dylan Hartnek

ALEX EDWARDS - Daniel Yesipovich

awards

Only a few days left to vote on awards! We put in hard work this season, so make sure your fellow cows get recognized for it! During our election night we'll be giving out awards based on your votes, so take some time to fill out the form! Voting closes on November 30th at 7 P.M.

Informal

This Saturday! Celebrate the end of the semester and an amazing cross country season with some socializing! Mark your calendar for December 2nd, and watch Slack for more information. Make sure to wear denim!

milk mile

Test your gut and your grit. Before each lap of this race, you'll chug a full glass of chocolate milk. Four glapSign up here and check the slack for more information!

Freshman Feature - Nathan Simon

1. What was your favorite part about cross country this fall?

NIRCA cross country nationals was definitely a highlight. NIRCA put on an incredible meet and hanging out with the team the entire weekend was so much fun.

2. How did your first season of NIRCA competition compare to your expectations about what it would be like?

The Great Plains regional competition was similar to my expectations, as I expected our top guys to be right in the top 10. However, the competition at nationals was a lot stronger than I expected. I ended up getting 47th (thinking I could get around 25th-30th) while running a decently fast time. This shows just how deep the field was. It made for a fast race with some incredible performances.

3. If you had to train for one field event to do in the spring, what would it be and why?

Long jump for sure. I would definitely have to work on top speed and technique, but it seems like a fun event to try. I heard somewhere that distance running doesn’t do your vertical any favors, so it might not be the best crossover. Still would be fun to try.

apparel

Ordered apparel and haven't picked it up yet? Make sure to contact our apparel coordinator, Emily Grant. Her contact information can be found here.

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will be on Wednesday, December 6th at 7 P.M., so start thinking about what positions you could see yourself in! Add your name to the list of candidates!

There are 13 positions, so there are many ways you can contribute to the club. If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Here is a list of all the current board members with their contact information.

Elections will be run as follows:

  • You can sign up for as many positions as you like, but indicate which position you would like most with a "$" before your name
  • Elected position candidates will deliver a speech (maximum 2 minutes) to everyone present at elections
  • Appointed position candidates will deliver a speech (maximum 2 minutes) to only the newly-elected board members
  • Candidates will receive 30 seconds and 10 seconds remaining
  • Positions will be voted on in succession from left to right on the form (starting with president and ending with meet coordinator)
  • If you run unopposed, you are not required to give a speech

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!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at 5:30 p.m.

Day Workout
Tuesday (11/28)

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 (11/30) Nick:

Warm up and 2 accels

Line jumping: Pick a line and jump back and forth over the line. Forward/backward both legs, right leg, left leg, then side to side both legs, right leg, left leg. Try to be quick, don’t jump high.

1 time through 30 sec on 1 minute off

Workout on turf hill:

Set 1: sprint x3

Set 2: alternate bounds, A-skips, alternate bounds

Set 3: high knees, sprint, high knees

Set 4: sprint x3

Rest: 2 mins between sets

walk down recovery between reps

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! Thankful for all of you!

Moosletter — Week of November 19th

Thanksgiving Week Practice

Due to the holiday, we will have a shortened practice week. Distance will be holding practice Monday through Wednesday, and sprints/field will only be meeting on Tuesday.

Good luck in your Thanksgiving Day races!

awards

We put in hard work this season, so make sure your fellow cows get recognized for it! During our election night we'll be giving out awards based on your votes, so take some time to fill out the form! Voting closes on November 30th at 7 P.M.

Informal

Celebrate the end of the semester and an amazing cross country season with some socializing! Mark your calendar for December 2nd, and watch Slack for more information. Make sure to wear denim!

Freshman Feature - Nathan Phillips

1. What was your favorite part about cross country this fall?

My favorite part of the cross country season was definitely getting to meet a whole bunch of people through practices, races, and socials!

2. Which cross country race did you enjoy the most, and why?

My favorite race of the season was definitely nationals because it was really cool racing against teams from all over the country on a really fast course! I also had a lot of fun with the people who went and especially Saturday night in the hotel!

3. What are you most looking forward to during the track season this spring?

I am looking forward to trying out multiple events to see what I am best at, as this will be my very first track season because I played golf throughout high school!

apparel

Ordered apparel and haven't picked it up yet? Make sure to contact our apparel coordinator, Emily Grant. Her contact information can be found here.

Also, the extra merch store closes Monday(11/20), so be sure to check it out before it closes!

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will be on Wednesday, December 6th at 7 P.M., so start thinking about what positions you could see yourself in! Add your name to the list of candidates!

There are 13 positions, so there are many ways you can contribute to the club. If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Here is a list of all the current board members with their contact information.

Elections will be run as follows:

  • You can sign up for as many positions as you like, but indicate which position you would like most with a "$" before your name
  • Elected position candidates will deliver a speech (maximum 2 minutes) to everyone present at elections
  • Appointed position candidates will deliver a speech (maximum 2 minutes) to only the newly-elected board members
  • Candidates will receive 30 seconds and 10 seconds remaining
  • Positions will be voted on in succession from left to right on the form (starting with president and ending with meet coordinator)
  • If you run unopposed, you are not required to give a speech

senior spotlight - sammie corning

1. What was your favorite part about cross country this fall?

My favorite part of this season was when the women won NIRCA nationals! They have been working really hard and it was awesome to see them all have a great last race - several PRs!

2. Which cross country race did you enjoy the most, and why?

My favorite cross country race was NIRCA Regionals at the U of I arboretum because I think the course is fun and pretty in the fall.

3. What are you most looking forward to during the track season this spring?

Every spring I look forward to track meets because we get the whole club together and the sprinters always bring a lot of energy on meet days. This spring will be my last semester on the club, so I excited to see what I can do before I retire the spikes.

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 4:30 p.m. Mon-Wed.

Day Workout
Monday (11/20) Workout: 2x1mi, 2-4x30”
2 mile warmup, drills, and a few strides
2 x 1-mile @ threshold (rest=2 minute walk/jog)
2-4 x 30” pickups @ mile effort (1:30 ez jog recovery)
2 mile cooldown
Tuesday (11/21) Steady Easy Volume
4-7 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Wednesday (11/22) Pre-Race
3-5 miles, drills & 4-6 strides

Ancillary: none
Thursday (11/23) Thanksgiving Races (Turkey Trot, Berbee Derby, etc.)
Friday (11/24) Shakeout Run or XT
2-3 miles easy or Light Cross Training

Ancillary: none
Saturday (11/25) *Start of Active Rest (10-14 days off/unstructured training) for those done competing.*
Sunday (11/26) Day Off

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at 5:30 p.m.

Day Workout
Tuesday (11/21)

Nick:
Warm up and 2 accels
Workout on turf hill:
Set 1: sprint x4
Set 2: sprint, alternate bounds, sprint, lunges
Set 3: sprint, high knees, sprint, A skips
Set 4: sprint x4
Rest: 2 mins between sets
walk down recovery between reps
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 (11/23) No practice - Thanksgiving

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 to all the turkeys trotting!

Moosletter — Week of November 12th

NIRcA nationals

The Cows are national champions!

The women’s team took home the gold this past weekend, winning NIRCA Nationals! The men’s team also combined for a great placing, coming in 5th!

Lots of cows had amazing personal races as well, snagging All-American Status.

Women: Dasha Vorontsov(1st Team), Leah Remiker(1st Team), Maya Winfield(1st Team), Anna Nguyen(2nd Team)

Men: Alejandro De La Torre(1st Team), Matthew Schmoll(2nd Team)

Great job to everyone who raced, we hope you had fun!

brinner

The mystery date for Brinner... has finally been revealed! On Thursday, November 16th at 7:30 at the Cow House, we'll be having breakfast for dinner! Come over to enjoy some pancakes with the club. Now you can finally schedule out the rest of your November calendar.

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will run in December, so start thinking about what positions you could see yourself in!

There are 13 positions, so there are many ways you can contribute to the club. If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Here is a list of all the current board members with their contact information.

apparel

Ordered apparel and haven't picked it up yet? Make sure to contact our apparel coordinator, Emily Grant. Her contact information can be found here.

Also, the extra merch store closes next Monday(11/20), so be sure to check it out before then!

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 4:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (11/13) *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 an opportunity for an optional time trial**
⬇️⬇️
Flex Day (Giving your body an extra day to recover after Nationals)
a few miles of easy running, light cross training, or day off

Ancillary: none
Tuesday (11/14) Light Fartlek Workout (2x90”, 2x60”, 4x30”)
Run easy for 2-3 miles at an easy-moderate pace before starting the fartlek.
2 x 90 seconds @ threshold (90 seconds ez jog)
2 x 60 seconds @ 10k (60 seconds ez jog)
4 x 30 seconds @ 5k-3k effort & rhythm (jog 30-second recoveries)
1-2 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 1)
Wednesday (11/15) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3
Thursday (11/16) Workout or *Optional Time Trial* (3k, mile, etc.)

Time Trial: If the weather looks considerably better on Friday, feel free to swap workout days and treat today as a normal “pre-race day”.

Workout: 1k @ threshold, 8x400m
2 mile warmup, drills, and a few strides
1k @ threshold (2’ rest)
8 x 400m @ 5k-3k effort (40-60” rest)
2 mile cooldown

*Start out a tad on the conservative side, find your rhythm, and then you can rip the last 400m interval, if you’re feeling good.*

Ancillary: *Optional General Strength Circuit 1-4 (pick 1-2)
Friday (11/17) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none
Saturday (11/18) Long Run
8-12 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1
Sunday (11/19) 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 (11/14)

Near West Fields:
Warm up and 2 accels

2x 20m Alternating bounds, 4x20m 3pt start, 4x30 3 pt start, 4x40m standing 2pt start

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 (11/9) Near West Fields:
Warm up and 2 accels

3-4 x 400 @80%

Rest: 6 minutes

Or 8 x 200 @80%

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! Great job at Nationals, and congrats to the women for bringing home the win!

Moosletter — Week of November 5th

Distance practice time change

Due to the sun now setting before our normal pratice time(thanks daylight savings), distance practice is now starting at 4:30 P.M.! Everything else stays the same, please just show up an hour earlier.

WTC members with class conflicts often meet up for a 5:30 P.M. unofficial practice, so check the Slack to see if others are running at that time!

NIRcA nationals

It's time: The most important meet of the year. This weekend we will travel to Nationals after skipping the 2022 iteration. With the men and women both ranked in the top 3 on the NIRCA Coach's Poll, WTC is in a great spot to race fast and beat teams from all around the country.

Good luck to everyone racing, make WTC proud and have fun!

brinner

Breakfast... for dinner? What an unusual concept. If you would like to participate in the Brinner festivities, make sure to clear your calendar for November. All of November. Because Brinner could come when you least expect it, lurking right around the corner.... holding a stack of pancakes and a glass of chocolate milk.

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will run in December, so start thinking about what positions you could see yourself in!

There are 13 positions, so there are many ways you can contribute to the club. If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Here is a list of all the current board members with their contact information.

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 4:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (11/6) *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 (11/7) Interval Workout: 2x200, 3x1200m
2 mile warmup, drills, and a few strides
2x200m @ 3k effort (200m jog rest b/t intervals, 2:00-3:00 set rest)
3x1200m @ threshold (1:30 rest); run the first two reps at a controlled, even pace. On the third rep, run the first lap at threshold and then slowly ‘wind up the pace’, finishing fast (ex. Threshold - 10k/5k - 3k/mile)
*”The hay’s in the barn”. Don’t overextend in this workout. Save that energy for race day.*

Ancillary: none (focus on stretching, foam rolling, etc.)
Wednesday (11/8) Recovery Day
3-7 miles easy or Light Cross Training
Ancillary: Barefoot 1&3
Thursday (11/9) Steady Run + 4x30” surges
4-6 miles at an easy-moderate effort. Towards the end of the run, perform 4x30-second surges at 5k down to mile effort (90 seconds easy jog recovery). Don’t overstrain, just focus on running fast with good form.

Ancillary: none (focus on stretching, foam rolling, etc.)
Friday (11/10) If racing: Pre-Race
3-5 miles, drills & 4-6 strides
Ancillary: none
Saturday (11/11) NIRCA NATIONALS (Shelbyville, IN)
Sunday (11/12) 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 (11/7)

Near West Fields:

Warm up and 2 accels

Line jumping: Pick a line and jump back and forth over the line. Forward/backward both legs, right leg, left leg, then side to side both legs, right leg, left leg. Try to be quick, don’t jump high.

1 time through 30 sec on 1 minute off

2x (6x100) @ 75-80% 1 minute between reps, 3 minutes between sets

Cooldown, stretch, and core

 
Thursday (11/9) Near West Fields:

Warm up and 2 accels

4-6 x 300 @80%

Rest: 4 minutes

Or 8-10 x 150 @80%

Rest: 2 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

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 Nationals, you've got this!