Moosletter — Week of March 9th!

Outdoor meet schedule

It's almost time for outdoor track season!! You can find the sign up here, and previous meet results and season performance lists here and here. Sign ups for all outdoor meets will open up as we get closer to the season, but you can sign up for Mississippi River Rumble now! Reach out to Meet Coordinator Nathan Simon with any questions and check out the schedule below.

NIRCA Outdoor Nationals: Some very dedicated Cows will make the journey to Richmond, Virginia from April 5 until April 6 and defend the club's honor! Sign up closed February 15.

Mississippi River Rumble: For those not heading to Virginia, the club will head to Dubuque, Iowa for some big competition at the University of Dubuque on April 5! I hope you're ready to rumble, because sign up closes Saturday, March 29.

Lawrence University Viking Twilight: It's shaping up to be a big Thursday night in Appleton on April 17! The Cows are headed to a Lawrence University to run fast before the weekend. Sign up will close on Saturday, April 10.

Drake Alternative: On April 25, we're racing on down to UW-Whitewater for this year's Drake Alternative! Warm up for that weekend's events (just Crazylegs, obviously), and get excited. Sign up deadline is Friday, April 18.

Eagle Open: THE LAST MEET OF THE YEAR! Cap off your finals week with a weekend at the beautiful UW-Lacrosse, and race on Friday, May 9. Thanks to an awesome ASM grant, this meet will be very low cost OR FREE, depending on how many people sign up. We'll stay overnight in Lacrosse so we don't have to drive back super late at night, and go for a hike on Saturday morning! Sign up deadline is April 25.

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

Assassin Tag: It's getting deadly on campus. Nathan Simon was first out thanks to a snipe by Adam Kitay, and Claudia Salgado and Stephanie Rathkamp fell soon after, thanks to Lottie Andersson and Lauren Tears. Jacob Alejandro, Jenna Auth, Lauren Fligge,  Lily Hamacher, Bri Kiriago,  Nora McCormick, Claire Miller, Maia Nebo, Emily Phillips, Nathan Phillips, and Megan Zibton all remain in, too! Remember that you can still sign up until tonight to get in on the action!! Tagging hours are from 9-5 every day. May the odds be ever in your favor, and may Beckerman's spirit look down on you!

Media Day: Will be held next Sunday, March 16, from 11am-4pm at Memorial Union! Grab some fellow Cows for some fresh flicks and sign up for a slot here. Reach out to our club photographer, Elliot Grodsky, with any questions!

Keep your eyes out for information about a spring bonfire night! As the Brinner-loving Cows like to say...clear your calendar for the entire month of March. More information about the spring Women's Social and BBBBBBBBBBBBBB is coming soon!

Senior Spotlight with claudia salgado

Claudia always comes to practice excited to be there, and her love for the Great Dane is unmatched by anyone except for maybe the men's distance VPs. She's always a joy to run with or to see barista-ing at Indie Coffee! We'll miss her next year (hopefully she'll stay in Madison!) and are loving the last little bit of time together before her graduation this spring.

  • How long have you been involved with the club?
    • I have been involved my summer before my freshman year !
  • How did you first get involved with the club?
    • I heard it from my cross country coach in high school!
  • What has been your favorite part of being involved with the club?
    • I have loved meeting so many beautiful strong ladies and also improving my mindset and fitness each day more ❤️
  • What has been your favorite part of UW-Madison outside of track?
    • My favorite has been the socials we had and all the funny themes lol
  • Kind of going off of that, what’s your all-time favorite WTC memory?
    • My favorite memory most recently has to be spending club relays with my running buddies Stephanie, Emily, Callie, Jordyn, and Lottie.
  • If you could give a piece of advice to a freshman or someone new on the team, what would you say?
    • Don’t compare your times with others every runner is on their OWN journey! The main race you need to focus is against yourself! And savor every single practice and meet!
  • Do you have any fun plans after graduation? Do you want to stay in Madison or are you ready to get out? What’s next after undergrad?  
    • My plan is attending to Law school either in Madison this year or next at NYU or Columbia! Still debating 🤭

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
  • 2-3 miles easy warmup + strides
    • Mid Distance:
      • 2x800 @ 5k w/ 2min rest, 3-5min rest, 4x200m @ mile w/ 200m jog, 3-5min rest, 2-3x150m @ 800m,
      • Walk back recovery
    • Long Distance:
      • 4-6x800m @ 5k w/ 2min rest, 3-5min rest, 4x200m @ mile w/ 20m jog
  • 1-2 mile cooldown
Tuesday Recovery day + strides (3-7 miles easy)
Wednesday
  • 2 mile easy warmup and strides
    • Mid Distance:
      • 3xBroken 500m: 300m @ mile, 50m walk, 150m @ 800m
      • 3-4 minutes between reps
    • Long Distance:
      • 3-4 sets 4x400m @ 5k effort - 45 second rest, 4min easy jog between sets
  •  1-2 mile cooldown
Thursday Recovery day + strides (3-7 miles easy)
Friday Planned day off/easy run
Saturday Easy long run + strides  (8-14 miles)
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 @ 5:30 @ McClimon 5x20m flies, with events/blocks afterwards. BRING SPIKES!
Tuesday @ 5:30 @ Near West Fields
  • Plyometric Circuit
  • Horizontal Jumps: 
    • 2x 20m: Pogo hops, small bounds, large bounds
    • 3x Circuit (30 seconds on, 30 minute off, 5 minutes between circuit): high knees, push ups, high knees, mountain climbers, high knees, v-ups, high knees, burpees, high knees
Wednesday @ 5:30 @ McClimon 5-6 Accels w/ blocks OR 150m, 200m, 150m, 100m @ 95%, 8m, 10m, 8m rest, with events/blocks after.
Thursday @ 5:30 @ Mid Distance Hill
  • Hill Sprints: 4-6 30m, 6m rest OR 4-6 All the way up the hill, 7m rest
  • Horizontal Jumps: 
    • 2x 20m: Pogo hops, small bounds, large bounds
    • Acceleration drill: 3x 10m, 3x 20m, 2x 30m
    • LJ:
      • Continuous pop-ups for 20m (rep preference up to you)
    • TJ:
      • Continuous 1-legged cycles, alternate legs (rep preference up to you)
Friday  
Saturday 

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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