Moosletter — Week of September 28th!

Cross Country meet schedule

It's the best time of the year...leaves are changing, temperatures are dropping, and cross country lead carts are tearing across the nation. Join us for some (or all) of our cross country meets this season! Part of what makes our meets run so smoothly is the dedication of our Authorized Drivers. PLEASE REGISTER TO BE AN AUTHORIZED DRIVER!! Authorized Drivers allow us to rent cars as underage college students through UW. We are required to have two Authorized Drivers per rental car. YOU DO NOT HAVE TO DRIVE IF YOU ARE AN AUTHORIZED DRIVER! YOU CAN BE THE PASSENGER PRINCE/PRINCESS! Here are instructions to become a driver (if you're from Wisconsin, this process is especially easy), and here is the Authorized Driver questionnaire that EVERYONE SHOULD COMPLETE BEFORE SIGNING UP FOR A MEET. Thanks!! 

Vic Godfrey Open: A couple very dedicated Cows trekked on down to UW-Parkside on Friday to kick off their season with an early (pre-season?) race. They ran incredibly well--I think we're on track to win NIRCA nationals this year!

Lakeshore Time Trial: Thanks to everyone who made our intrasquad time trial a success! We had tons of Cows come out to test their fitness and have a good time doing it. Congrats go out especially to men's winner Nathan Simon and women's winner Dasha Vorontsov!

Badger Classic: Congrats to everyone who ran on Friday against some very high quality D1 competition! Lauren Tears was out first (and only!) women's finisher, and Jacob Alejandro brought it home for us on the men's side, with Mason Weber close behind. The Cows are definitely here to compete this year--let's see how fast we can get!

Border Battle: OUR SIGNATURE EVENT!! We're proud to say that we defended our borders this weekend with a sweep (🧹🧹🧹) with a win on both the women's and men's sides. Huge shoutout to Nathan Simon and all the other volunteers who made sure that this race ran a whole lot more smoothly than it did last time! Congratulations especially go out to Dasha Votontsov, who brought home the win for the women, and Mason Weber, who led the men. The boys took home a clean sweep, finishing with a 15-point perfect score. Great work, everyone! We survived another battle with the borders (and Verona's hills and heat). You can find results here.

Warrior Invite: Hit the mean streets of Stallis (West Allis, Wisconsin) on Saturday, October 4 for some beautiful weather and running! This is a D3 hosted meet, and a fan favorite every year. Sign  up is now closed.

Gene Davis Invite: A course so fast you'll freak! The Big Apple(ton) of Wisconsin welcomes you to the annual Lawrence University meet on Saturday, October 11. This is the last racing opportunity before NIRCA championship season, and a great way to get those racing legs moo-ving! Sign up closes Saturday, October 4.

NIRCA Regionals: GET YOUR CANNONS READY FOR CHAMPIONSHIP SEASON AND UW-PARKSIDE'S COURSE! The last close-by meet of the season will be held on Saturday, October 18. Come race before the big Ohio State game! Sign up closes Saturday, October 11.

NIRCA Nationals: Nationals will be held allllll the way in Hershey, PA for the second year in a row! Please note that you must run at Border Battle or NIRCA Regionals in order to compete. Spend two beautiful nights on the east coast and run with the best of the nation on Saturday, November 8! Sign up closes Saturday, October 18.

socials

  • Everyone's favorite social, Schuester's Farm, returns this year on October 3! Come eat some cider donuts, hold baby goats, visit the corn maze, and grab some pumpkins to give your dorm or apartment that Autumn je nais se quoi 👻🍂🎃🍁. Sign up is here, and it closes on October 1. Put your name down ASAP if you're planning on coming so we can make sure we have enough cars for everyone! If you have a car in Madison, PLEASE put it down on the sheet so we can bring as many people as possible!
  • Keep your eyes open for upcoming socials! We'll keep you updated as we plan them : )

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up! You can find volunteering sign up hereNEW THIS YEAR: In order to be considered for a position for the 2025 Board, you MUST have completed at least 5 hours of volunteering in 2025. 

  • RACE has resumed for the Fall! Meet at Picnic Point at on Saturdays at 9am and get matched with a running buddy for the day. This opportunity is quick and easy, and sometimes, the buddies just want to walk.
  • If you didn't have enough fun at the Ironman, we have a similar volunteering opportunity coming up on October 4 with the Sconnie Sprint! Make sure to sign up in the volunteering sheet and on the Sconnie website.
  • Concessions spots are still open for November 22! Support the Badgers and the Cows with this super spirit-packed opportunity. You can eat as much Camp Randall concessions food as you'd like, and bring home a Badgers food-safety baseball hat!
  • Save lives at this year's YoungbloodxWTC Blood Drive! We're looking for Cows to donate their blood as well as their time on December 11. Check out the volunteering spreadsheet for more information.
DISTANCE WORKOUTS
Monday 
  • Warm-up: 2-3 miles
    • Option 1: Strength Fartlek
      • 6-8 (3 min @8k->5k with 2 min recovery)
      • 4-5 (30-45 sec hill @mile)
    • Option 2: Surge Tempo
      • 4-6 (4 min @tempo w/ 1 min surge ) 2-3 min recovery
      • 4-5 (30-45 sec hill @mile)
  • Cool-down: 1-2 easy miles 
Tuesday Easy run (4-6 miles)
Wednesday
  • Warm-up: 2-3 miles
    • Option 1: Alternating 800s/1000s
      • 3-5 ( 800 @5k w/ 90 secs 1k @8k) with 2-3 mins
      • 2x 400 @mile or 4x 200 @mile
    • Option 2 (if racing): Alternating 800s/400s
      • 2-3 (800 @5k w/2-3 mins)
      • 2-3 (400 @3k w/ 2 mins)
  • Cool-down: 1-2 easy miles 
Thursday Easy run (4-6 miles)
Friday Easy run (3-4 miles)
Saturday WARRIOR INVITE @ WISCONSIN LUTHERAN
Sunday Cross train/rest
SPRINTS & FIELD WORKOUTS
Monday
  • Sprints 
    • 5x200 @85%. 6-7m rest. OR 5x30 accels (standing start or blocks? maybe). 5m rest
  • Jumps
    • 3x Small bounds (down the runway)
    • 3x Big bounds (down the runway)
    • 3x Continuous pop ups (down the runway, LJ only)
    • 3x Alternating cycle bounds (down the runway, TJ only)
    • 4x Speed Bounds
      • Start around 60 ft down the runway
      • 4 step sprint into continuous bounds into the pit
      • Emphasis is on maintaining the momentum from your run-up while upholding good jumping mechanics (toes/ankles dorsiflexed, good knee drive, tight core for posture, controlled arms for balance)
      • 90 sec rest minimum between each rep
    • 4-5 4-step approaches (LJ and TJ)
    • Active cool down
      • 40m Toe walks
      • 40m heel walks
      • 40m pronated foot walks (inside foot)
      • 40m supinated foot walks (outside foot)
Wednesday
  • Sprints 
    • 200, 250, 300, 250, 200. 80%. 8m rest. OR 5x20m flies (acceleration into top speed zone). 5m rest
  • Jumps
    • Fake Meet!!
    • We’ll run this practice similarly to how one would run a meet. We’ll go through proper warm-ups, jumps readiness, finding your mark, run-throughs, and short approaches. After that, we’ll do the classic 3 jumps with measurements for your own data collection

Join us!

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 for the semester or $50 for the year (by October 1) 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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