Moosletter — Week of October 5th!

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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 Vorontsov, 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: The Cows pulled out team (and individual!) wins this weekend at Wisconsin Lutheran College's Warrior Invite. Dasha Vorontsov (1), Lauren Tears (2), Lauren Fligge (4), Maddie Paradis (13), and Kristin Donart (14) led the women to a low, low 34-point team score, while Mason Weber (1), Owynn Garrelts (4), Tony Camacho (6), Jacob Alejandro (7), and Ethan Sefker (17) stormed to a 29-point victory! NIRCA may be dropping us in the rankings, but I think our races are speaking for themselves in terms of how ready WTC is for championship season. Great work everyone! Cows achieve!

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 begins, and a great way to get those racing legs moo-ving! Sign up is now closed.

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 REMAINS OPEN UNTIL TONIGHT AT 9PM!! This is your friendly reminder that you must race at Regionals in order to be eligible for Nationals if you did not race at Border Battle. 

UW-Oshkosh Open: In order to make sure that everyone's legs are feeling up to speed (get it?) for NIRCA Nationals, we've added a new meet on Friday, October 24. Scurry on up to the Harvard on the Fox and get in your LAST REGULAR SEASON RACE! before we head to NIRCA Nationals. Sign up closes Thursday, October 16th.

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

  • Schuester's Farm was a hit once again! We had a great time visiting the farm and picking out the very best pumpkins in the patch. I don't think anyone threw any corn in the maze and the baby goats loved seeing us! Thanks to everyone who made this social a success.
  • 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.
  • Ainsley's Angels has some new dates for the fall semester! Be sure to check out the volunteering calendar or get in contact with volunteer coordinator Jenna Auth for more information about this opportunity!
  • 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
    • Tempo Ladder (~18 mins)
    • 3’ 4’ 5’ 6’ @ tempo) 2-3 min recovery 
    • Optional
      • + 5’4’3’ @ tempo 2-3
Tuesday Easy run (4-6 miles)
Wednesday
Thursday Easy run (4-6 miles)
Friday
  • Warm-up: 2-3 miles
    • Option 1: Alternating 800s/1000s
      • 2-4 1k (10k -8k pace)
      • 2-4 800 (8k- 5k pace)
      • 2-4 400 (mile pace)
    • Option 2:
      • 1-2 1k@8k
      • 1-2 800 @5k
      • 1-2 400@3k
  • Cool-down: 1-2 easy miles 
Saturday GENE DAVIS INVITE @ LAWRENCE UNIVERSITY
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)
      • Wall Series (~10-15 minutes, someone who has done these before should lead it)
        • Full arm extension against a wall, body should make a 45-60° angle with the ground, back and legs should be in aligned
        • At your own pace, work on driving your feet down into the ground and switching your feet in a quick and controlled manner.
      • 4x 20m flys (85-90%)
Wednesday
  • Sprints 
    • 200, 250, 300, 250, 200. 80%. 8m rest. OR 5x20m flies (acceleration into top speed zone). 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)
    • Landing work
      • 2x Broad jumps with landing
      • 4x 2-step approaches
      • 4x 4-step approaches
      • 2-3x 6 step approaches

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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