drake Alternative and Crazylegs!
The Cows had a very busy weekend between two races!! First, we had the Drake Alternative on Thursday the 25th! There were two club records broken, the first one being the women's 4x1 broken by Kate Bjorklund, Haili Brone, Sabina Dayal, and Mirielle Sherman, and the second one being the women's 400m Hurdles broken by Lily Hamacher! On top of this, Matt Stilling went sub 4:00 in the 1500m! Second, we had Crazylegs this Saturday and we had many Cows come out to compete with the community! Though it was a very hot and windy day, Matt Stilling finished 9th overall and Adam Kitay placed 15th overall! 7 other cows also finished within the top 50 as well! Cows Achieve!
FIELD DAY!
In the thunderous coliseum of destiny (Ed Klief park), where the tempest of competition howls with merciless zeal, only the elite dare to stake their claim. Here, beneath the unforgiving spotlight of fate, Cows clash and champions rise from the ashes of the ordinary. With hearts forged in the fires of relentless ambition and eyes set on the glittering prize of eternity, these daunting contenders transcend mere mortals. For in this grand spectacle of triumph and glory, where legends are born and myths are made, remember this undying truth: only the best can conquer, only the best can reign supreme, and only the best can etch their names in the annals of victory! Mark your calendars for the ultimate Field Day Social this Saturday (The 4th)! Get ready to gear up for a Field Day where only the best Cows can claim the title of Field Day Champion! Sign up here
BADGER CLASSIC AND MESSAGE FROM JENNA:
Hey, cows!
Coming to you live from College Library is your newest volunteering opportunity and a good way to help WTC raise some funds. This Friday the Badger Classic track meet is happening at McClimon and we were asked to help run events. If you're not too busy with finals or want a little study break please come by to help out!! Anytime that you can spare is greatly appreciated! Don't leave the VPs and me hanging 🙂
The sign up spreadsheet for volunteering at the Badger Classic can be found here. Bring your cow friends for a fun time! Rumor has it we may even get to watch some of our fellow members compete D1! You won't want to miss out.
Sign up for the event (or events if you can stick around) that you would like to help with on the spreadsheet by entering your name. Please keep field events to two people per event max so that we can have people spread out evenly among events. For running event set up, anyone can jump in as needed. Throwing events will be hosted at the Goodman Softball Complex, NOT McClimon. It is nearby and you enter it into your phone for directions if needed. For any events that you are helping with, you will need to show up 45 minutes before the start time of that event.
Please shoot me a text, or email, or stop me at practice if you have any questions. I know that this is a really inconvenient time of the semester but if you can spare the time please help out! This is also a good chance to try to get those volunteering hours in and get an incentive if you want one.
Happy studying,
Jenna Auth
WTC Volunteer Coordinator
(715)448-0379 | jgauth@wisc.edu
VOLunTEERING
We have a lot of fun events coming up so make sure to sign up for them!
RACE is happening now and the sign up sheet is open!! It takes place every Saturday morning from 9-10am and it is a great way to get out into the community and represent WTC!
Summer Track Series is coming up and Jenna is gaging interest for who can come and volunteer! Make sure to fill out this form if you are interested!
All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar. If you have any question or concerns contact our volunteer coordinator, Jenna Auth!
OutdOOR SEASON
Eagle Open: The Eagle Open will take place at UW La Crosse on May 10th at 11am! Sign up is open and closes May 3rd! THIS IS THE LAST MEET OF THE SEASON
| SPRINTS/FIELD WORKOUTS |
SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.
| Monday: McClimon 5:30 Bring Friends to practice |
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| Tuesday: Mid d hill |
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| Wednesday: SENIOR DAY! Be there or you smell |
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| Thursday: Turf fields |
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| DISTANCE WORKOUT |
DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall
| Monday April 29 | Mid-distance workout
Base Run + 150m Flys 3-6 miles easy with 4-6 x 150m Flys. Use the first 50m to build into it and then work down to 800m/400m effort (slow walk back recovery).1-2 mi cooldown Long distance workout Base Run + 200m Zooms 4-7 miles easy with 3-4 x 200m Zooms (200m slow jog recovery). Each 50m faster than the previous one (ie. 10k-5k-3k-mile). 1-2 mi cooldown Ancillary: Medball Circuit #1, Core #1 |
| Tuesday April 30 | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: none |
| Wednesday May 1 | Last Big Workout (10 days out) before the La Crosse Last Chance Meet
Middle Distance 2-3 mile easy warmup + drills and a few strides 400 almost all out: ~95% effort (8’ recovery) 2-3x800m @ 5k effort (2:30’ recovery) 3’ recovery after the 800’s 3-4x200m @ 800m effort (2’ recovery) 1-2 mile cooldown Long Distance 2-3 mile easy warmup + drills and a few strides 4x800m @ 5k pace (400m steady recovery) 5’ recovery (walk or light jog) 800m cutdown: Each 200m progressively faster, finishing close to mile-800m effort 1-2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits) |
| Thursday May 2 | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: barefoot circuits 1&3 (see previous weeks for exercises) |
| Friday May 3 | Base Run + 4-6 strides
6-9 miles easy with 4-6 x 100m strides at the end of the run. Ancillary: General Strength Circuit (1-4) x1* |
| Saturday May 4 | Long Run
8-12 miles easy Ancillary: Hip/Glute Circuit #1 |
| Sunday May 5 | 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! Remember to reach out to any of the board members if you have any questions or concerns!
