Moosletter — Week of February 23rd!

meet schedule & updates

Signup for all indoor meets is now closed, but signup for OUTDOOR SEASON is beginning to open up!  Please feel free to reach out to Meet Coordinator Nathan Simon with any questions! You can find all meet results here and season performance lists here.

Lake Michigan Open: On Saturday, February 1, the Cows headed to UW-Parkside for this year's new meet and season kickoff! They ran fast and had a great time doing it. In an incredible rust-buster, nine Cows cracked the WTC all-time indoor list! Sam Culwell's 200m time was good for 4th on the all time list, and Lauren Fitzsimmons moo-ved to 3rd all time in the mile. Claire Matthai took 9th all time in the 3000m in her WTC indoor debut, and Alex McDowell and Jacob Rhodes jumped (literally) to 8th place on our all time high jump list! Caleb Rocha cracked 6th all time in triple jump and Audrey Seefield tied 3rd all time in the long jump. Mason Weber took 2nd all time in the 3000m and Maya Winfield took 8th all time in the same event! Special thank you to our new sponsor, Bubbl'r, for the fuel at Lake Michigan, and our Photography Lead, Elliot Grodsky, for all the pictures! Photos can be found here and results can be found here.

Big Dawg: The Cows trekked to UW-Stevens Point on Saturday, February 8th, and released that inner dawg! They braved the snowy conditions and had an incredible meet. MEGA SHOUTOUT to everyone who cracked the all-time indoor list, or improved their previous all-time list standing! Claudia Salgado, Lauren Fligge, and Whitney Sylvester made history as the first women in Cow history to run the indoor 5k, and Olivia deLuca, Claire Matthai, and Maya Winfield made it onto the all-time indoor mile list. Caleb Rocha made it onto the all-time 60m, 60 hurdles, and triple jump lists, and Jaecan Fratzke improved his 60m time as well. Sam Culwell improved his 200m time, and Ethan Sefkar and Ashton Yarrington's 5k times moo-ved them onto the list. Janelle Simons jumped onto the all-time long jump standings, Samara Bradtke and Ellie Huber raced onto the 60 meter list, and Anna Nguyen improved her standing on the indoor 3k list! Last, but certainly not least, Anneka Cassel BROKE OUR WOMEN'S INDOOR SHOTPUT RECORD! Photos can be found here and results can be found here.

Panther Tune-up: The Cows had one of the best days of the season so far in Milwaukee on February 22! The men's 3000m led the way for most WTC top ten performances: Andrew Quaal BROKE THE 3K RECORD, and Mason Weber, Adam Kitay, and Nathan Simon all clocked top ten times. On the women's side of the 3k, Maya Winfield improved her time. Men's jumps had a great day as well! Jaecan Fratzke improved his long jump (and 60m!) standing, Caleb Rocha upped his rank in triple jump (and 60m hurdles!), and Jacob Rhodes and Alex McDowell jumped up on the high jump list. Audrey Seefeld, Ellie Huber, and Kate Bjorklund all improved their long jump standings, and Ellie improved her 60m time, too! Sam Culwell had a big day, BREAKING THE 60M RECORD and improving his 200m standing, as well. Both Anna Nguyen and Lauren Fitzsimmons significantly improved their mile times, and Leah Remiker did the same in the 800m. Jackson Grabowski and Ben Harmon ran fast and picked up top ten times in the 400m, and so did Casey Trousil and Wil Lackner in the 800. Great job, Cows! You can find results here and photos here.

Club Relays: Some might call this the highlight of the WTC year...CLUB RELAYS ARE BACK! This two night meet will be held on Saturday, March 1 at the University of Illinois. We'll leave Madison on February 28 and return on March 2. Sign up closed February 15.

Meet fees range by meet, but are typically $20-$30 for one day meets. The more people that come to meets, the cheaper the meet fee. Make sure to sign up using your @wisc.edu email account, and that you are an official DoSportsEasy dues-paying member when you sign up for a meet.

Socials

Ice Skating & Dining Hall VisitThe Cows had a great time ice skating together and enjoying dinner at the luxurious Four Lakes Market. Everyone emerged from ice skating without any major falls, and while no one was able to break Alex Edwards's waffle record, the social was a great opportunity to get to know some new Cows, especially before we all spend three days together next weekend at Club Relays!

Panther Tune-up recap with Nathan Simon

  • Year: Sophomore
  • Major: Biochemistry
  • Current binge watch: Instagram Reels
  • Sprints, mid, or long distance? Distance! (And mid Distance)
  • What events did you race this weekend? 3k and 4x4
  • What was your favorite part of the meet? Watching the Men’s and Women’s mile races. They were fantastic with some great performances
  • Was anything at this meet super fun or super not fun? I decided to run the 4x4 right after the 3k. The last 200 of the 4x4 was not a fun experience
  • What is your favorite part of going to meets with the team? Goofing around with the team when I’m not racing
  • What’s your all-time favorite track club memory? Club Relays 2024 - The entire weekend!

games!

Play this week's WTC Contexto and WTC Wordle!

New members

Thank you to everyone who joined us for our Spring Kickoff Meeting! We had tons of fun and we hope that you enjoyed learning about all that this semester has to offer. If you missed the meeting, you can find the slides here.

If you're new to the club, welcome!! We're so excited that you're here. Join our Slack and follow us on Instagram @wtccows!  To become an official Wisconsin Track Club member, please send your $30 semester dues to @WiscoTC on Venmo. Check out this page to follow additional steps to become a new member. 

DISTANCE WORKOUTS

DISTANCE PRACTICE: MONDAY-THURSDAY AT 5:30PM OUTSIDE ENGINEERING HALL

Monday
  • 2 miles easy warmup + strides
    • Mid Distance:
      • Group 1: 2-3x(60s-45s-30s) w/ 90-sec rest in between reps, 3-4min rest between sets
        • *first set @ 3k-mile effort, 2nd & 3rd set @mile effort
      • Groups 2&3: 2x(60s-45s-30s) @3k-mile effort w/ 90-sec rest, 3-4min rest between sets
    • Long Distance: 
      • Group 1: 7min-6min-5min-4min (1:30 ez jog between intervals)
      • Groups 2&3: 6min-5min-4min-3min (1:30 ez jog between intervals)
  • 1-2 mile cooldown
Tuesday Recovery day + strides (3-7 miles easy)
Wednesday
  • 2 mile easy warmup and strides
    • Mid Distance: 
      • Sprint work: 2x45s @ mile effort (minute slow jog recovery), 2x30s accelerating @ 800m effort (walk back recovery), 2xstride all out @ 90-95% max speed, take your time decelerating coming out of each acceleration (2-3 min walk recovery)
    • Long Distance:
        • Speed Work: 4-5x45sm @ 3k-mile effort (minute slow jog recovery), 2x30s @ 90-95% max speed, take your time decelerating coming out of each acceleration (2-3 min walk recovery)
  •  1-2 mile cooldown
Thursday Recovery day + strides (3-7 miles easy)
Friday
  • If competing at Club Relays on Saturday:
    • Easy pre-meet: 3-5 miles with 2-4 light strides
  • If not competing at Club Relays on Saturday:
    • Flex day: a few easy miles, light cross training, or off
Saturday
  • Club Relays! 
  • If not competing:
    • Mid Distance:
      • 8-10mi run with the middle @ tempo effort
        • Group 1: 20 min tempo
        • Groups 2&3: 15 min tempo
    • Long Distance:
      • 8-12mi run with the middle @ tempo effort
      • Group 1: 20 min tempo
      • Groups 2&3: 15 min tempo
    • Ancillary: Hip/Glute Circuit #2
Sunday Recovery day (3-8 miles easy) + 6-8 strides
SPRINTS & FIELD WORKOUTS

SPRINTS & FIELD PRACTICE: Verona practice sign-up sheets can be found here. Check the Sprints-Field Slack channel for more specific workout information, timing, and updates.

Monday 
Tuesday (@Verona 8:30-10:30)
  • Horizontal Jumps:
    • 2x 20m
      • Small bounds
      • Large bounds
      • LJ
        • 2x 30m continuous pop-ups
        • 3x 6 step pop ups into pit
        • 3x 6 landings into pit
      • TJ
        • 2x 30m continuous cycle
        • 3x 6 step triple approach into pit
        • 2x 6 step approach with landing
Wednesday
  • 5x30m flies, 4-5 min rest.
  • Wicket form drills
Thursday (@Verona 6:30-8:30pm)
  • Horizontal Jumps:
    • 2x 30m toe walks
    • 2x 30m heel walks
    • 2x 30m outside foot walk
    • 2x 30m inside of foot walk
    • 4-6 accels (length of your approach)
  • Vertical Jumps: 
    • Vertical training!
      • 3 sets of:
        • Tuck Jumps (x10)
        • Broad Jumps (x10)
        • Pogo Jumps (x10)
        • High Reach Jumps (x10)
  • Sprints
    • Group 1:
      • 2x Broken 400s (200m @95%, 1m rest, 200m all out), 8-10m rest
    • Group 2: 
      • 250m @ 95%, 8-10m rest, 150m @95%
Friday  
Saturday  Club Relays!

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, and Strava, and follow us on Instagram @wtccows!

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! As always, remember to send your Almost Meet Day pictures!

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