Month: March 2024

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

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

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

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!