Moosletter — Week of October 19th!

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! Find complete results here.

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! Find complete results here.

Gene Davis Invite: Thanks to everyone who speeded (sped?) along at this club-favorite meet this year! WTC showed out tons of PRs, and came away with some incredible team and individual scores. As is becoming typical, Mason Weber (5), let the men's side, and Dasha Vorontsov (1) brought it home for the women, bringing in another win! Owynn Garrelts (6), Adam Kitay (10), Justin Zens (14), and Aimon Van Houten (15) made up the rest of the men's score. Lauren Tears (12), Jojo Knauss (14), Lauren Fligge (15), and Madeline Paradis (33) brought it in for the women! Congrats to all our Big Apple(ton) racers! Find complete results here.

NIRCA Regionals: THE WISCONSIN TRACK CLUB COWS ARE YOUR 2025 NIRCA GREAT PLAINS REGIONAL CHAMPIONS!! We're so proud of how everyone kicked off the 2025 championship season! The men finished with a final score of 33, with Mason Weber (2), Nathan Simon (4), Jacob Alejandro (6), Wil Lackner (10), and Justin Zens (11) all scoring for the team. On the women's side, Dasha Vorontsov (1), Claire Matthai (3), Jojo Knauss (5), Madeline Paradis (13), and Megan Curran (23) all contributed to the team's final 44-point score. Tons of great performances all around! We're so excited to bring this energy into the rest of championship season. Cows achieve! Find complete results here.

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 is now closed.

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 is now closed.

socials

  • Thanks to everyone who showed out to our many socials this week! We had so much fun scarfing down some donuts at the Frun, giggling while watching the Cowcast, and ooh-ing and ahh-ing over all the leaves at the Fall Colors Run. It's always so much fun to get some hangout time in outside of practice, and I hope you all enjoyed it!
  • Screaming Acres is back this year! We'll be heading to our spookiest social on October 25th. Sign up closes this Wednesday, October 22. Please note the cost before signing up--it's a little more than our typical socials are, but definitely worth it!
  • Media Day is next Sunday, October 26 at Memorial Union. Come in your uniform (and with your friends) to get some great WTC photos taken and prove to all your friends and family once and for all how tough you look in running gear. Sign up here!

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. 

  • Come table with Badgers Cure Cancer this Tuesday and Wednesday (October 22 and 23) at Dejope and Library Mall between 10am and 3pm! This is a great  way to get in some volunteering time before elections, and Badgers Cure Cancer is offering free t-shirts and letters of recommendation upon request.
  • 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.
  • 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
      • Option 1: Trail/Grass Workout
        • 4-6 (3 min @10k-8k) 
          • 2-3 min easy
            • First smooth, middle steady effort, last one hard 
        • 4-6 (1 min @5k-3k 1 easy)
      • Option 2: Track Workout
        • 5-8 (1k @10k - 8k)
          • 2-3 min easy
        • 2-4 (200 @all out)
  • Cooldown: 1-2 miles
Tuesday Easy run (4-6 miles)
Wednesday
  • Warm-up: 2-3 miles
    • Option 1: Alternating Intervals
      • 2-3 (1200 @5k, 800 @3k, 1k @10k, 400 @mile)
        • With 90 secs rest between set 
        • 2-3 min rest between reps
    • Option 2: If racing
      • 2-4 (800 @light speed)
      • 2-4 (400 @5k)
        • 1-2 min rest
Thursday Easy run (4-6 miles)
Friday UW-OSHKOSH OPEN!!
Saturday
Sunday
SPRINTS & FIELD WORKOUTS
Monday
  • Sprints 
    • 6x200 @ 75%, 6-7m rest. OR 5x20m flies, 5-6m rest.
  • Jumps 
    • TBD
Wednesday
  • Sprints 
    • 250, 300, 300, 250 @85%, 8-10m rest. OR 4x100 @ 90%. 8m rest.
  • Jumps
    • TBD

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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