Category: Moosletter

Moosletter — Week of April 20th!

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Outdoor meet schedule

It's 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 are open now! Reach out to Meet Coordinator Nathan Simon with any questions and check out the schedule below.

NIRCA Outdoor Nationals: Congrats to all the Cows who ran in Virginia this week! They achieved and we're so proud of them!

Mississippi River Rumble: In the first outdoor meet of the season, the Cows brought home a ton of top performances and even a few new club records! Caleb Rocha had a huge day, and caught top ten times in the 200, 110 hurdles, and triple jump! The men’s 1500 saw a ton of incredible times, as well: Nathan Simon improved his outdoor standing, and Adam Kitay, Wil Lackner, and Mason Weber all added their names to the top 10 list. Samara Bradtke crushed the 100 and the 200, and Audrey Seefeld scored three all-time performances in the 100 hurdles, 400 hurdles, and long jump. The steeplechasers had some category three fun, with Tony Camacho and Whitney Sylvester landing new record list times and Lauren Tears setting a new women’s record!! Speaking of new records, Anneka Cassel threw for a new one in shot, and tossed herself onto the record list for discus, too! Sam Culwell continues his streak of hitting top ten times at every meet, this time in the 100 and 200, and Ruby Bergstrom grabbed two, too—in long jump and for second all time in high jump. The women’s distance crew had a great day: Leah Reimeker ran a top ten time in the 800, and power duo Claire Matthai and Maya Winfield ran awesome 1500 times! Mckenna Thom mooooo-ved on up the 100 list, Ben Harmon cracked it in the 400, Jacob Rhodes jumped onto the high jump list, and Hayden Metzger threw himself onto the shotput one. Great job, everyone! This outdoor season is shaping up to be an incredible one. 

Lawrence University Viking Twilight: Was tragically not in the cards for the Cows this year due to bad weather and a change of date 🥺

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 is now closed.

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 at 9pm.

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

BBBBBBBBBBBBBBBBB (this semester's Men's Social) will be held next Sunday, April 27th, and Field Day is Saturday, May 3rd! Check Slack for locations and timing. Reach out to the VPs with any questions or social suggestions.

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up!

  • WTC's first ever CHIPOTLE FUNDRAISER was a success! Although some Cows may have forgot to mention the club at checkout, we raised close to $200 for the club! Thanks to everyone who came out and supported us.
  • RACE has resumed for the Spring! 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.
  • Girls on the Run Madison has offered us a few FREE SPOTS for this April's Crazylegs 8k. Reach out to volunteer coordinator Jenna Auth if you're interested.
  • SUMMER TRACK SERIES is back this year!! This is WTC biggest fundraiser of the year, and we need your help to make it possible. On Exhibition Day (Monday, May 5th), come to McClimon from 6:00-7:30pm to learn how to run events. Dates and timing for the rest of the summer are coming soon. Please be sure to fill out this interest form if you'd like to help!

DISTANCE WORKOUTS
Monday
  • 2-3 miles easy warmup
    • Mid AND Long Distance
      • 4-6 x 1k @ 8k effort (goal Crazylegs pace), 2min rest in between
  • 1-2 mile cooldown
Tuesday Easy run, 3-7 miles + strides
Wednesday
  • 2-3 miles easy warmup
    • Mid Distance
      • 2x400 @ mile w/ 1min rest, 4x200 @ mile down to 800m pace w/ 200m jog rest
    • Long Distance
      • 800m @ 5k, 300m jog, 2x400 and 2x200 @ 5k down to 1mi effort, 200m jog in between
  • 1-2 mile cooldown
Thursday Easy run, 3-7 miles + strides
Friday DRAKE ALTERNATIVE @ UW-WHITEWATER! 
Saturday CRAZYLEGS + MIFFLIN!!
SPRINTS & FIELD WORKOUTS
Monday (@5:30 @McClimon) Sprints
  • IF GOING TO MEET: 5x20m flies, 4-5m rest.
  • IF NOT: 4x150m, sprint-float-sprint, 8-10m rest

Vertical Jumps: Approaches all week!!!!

Horizontal Jumps: 

    • 3x 20m small bounds
    • 3x 20m large bounds
    • 2x (LJ) 12 continuous popups
    • 2x (TJ) 12 leg cycles
      • Switch legs after the first attempt
 LJ
  • Standing broad jump into pit (4x)
  • Double leg bounds into pit (3 bounds and then land in pit, total 4x)
TJ
  • 6 step to full speed into continuous alternating bounds with landing in the pit (run, bound, land, 6x)
  • Start about 70-80 feet out
Tuesday (@5:30 @ Near West Fields) 25m Accels, 2 point start. Plyos.
Wednesday Sprints
  • IF GOING TO MEET: Blocks/Events, don't go too hard.
  • IF NOT: 4x200, 8-10m rest.

Horizontal Jumps: 

    • 3x 20m small bounds
    • 3x 20m large bounds
    • 2x (LJ) 12 continuous popups
    • 2x (TJ) 12 leg cycles
      • Switch legs after the first attempt
    Everyone
    • 4x 80m sprint (2 minute rest)
    • 2 full approach with jump (LJ/TJ)
Thursday
Friday DRAKE ALTERNATIVE @ UW-WHITEWATER! 
Saturday CRAZYLEGS + MIFFLIN!!

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!

Moosletter — Week of April 13th!

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Outdoor meet schedule

It's 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 are open now! Reach out to Meet Coordinator Nathan Simon with any questions and check out the schedule below.

NIRCA Outdoor Nationals: Congrats to all the Cows who ran in Virginia this week! They achieved and we're so proud of them!

Mississippi River Rumble: In the first outdoor meet of the season, the Cows brought home a ton of top performances and even a few new club records! Caleb Rocha had a huge day, and caught top ten times in the 200, 110 hurdles, and triple jump! The men’s 1500 saw a ton of incredible times, as well: Nathan Simon improved his outdoor standing, and Adam Kitay, Wil Lackner, and Mason Weber all added their names to the top 10 list. Samara Bradtke crushed the 100 and the 200, and Audrey Seefeld scored three all-time performances in the 100 hurdles, 400 hurdles, and long jump. The steeplechasers had some category three fun, with Tony Camacho and Whitney Sylvester landing new record list times and Lauren Tears setting a new women’s record!! Speaking of new records, Anneka Cassel threw for a new one in shot, and tossed herself onto the record list for discus, too! Sam Culwell continues his streak of hitting top ten times at every meet, this time in the 100 and 200, and Ruby Bergstrom grabbed two, too—in long jump and for second all time in high jump. The women’s distance crew had a great day: Leah Reimeker ran a top ten time in the 800, and power duo Claire Matthai and Maya Winfield ran awesome 1500 times! Mckenna Thom mooooo-ved on up the 100 list, Ben Harmon cracked it in the 400, Jacob Rhodes jumped onto the high jump list, and Hayden Metzger threw himself onto the shotput one. Great job, everyone! This outdoor season is shaping up to be an incredible one. 

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

WTC Formal was a huge success this weekend! Thank you all for your hard work and dedication this season. This was a great way to celebrate everything we accomplished together! Here are your 2025 Track season award winners:

  • Female Rookie Cow: Anneka Cassel
  • Male Rookie Cow: Caleb Rocha
  • Female Freshman Cow: Ellie Huber
  • Male Freshman Cow: Mason Weber
  • Female Social Cow: Claudia Salgado
  • Male Social Cow: Nathan Phillips
  • Most Improved Female: Anna Nguyen
  • Most Improved Male: Nathan Tsang
  • Behind the Scenes Cow: Lauren Tears
  • MVP of Women's Distance: Claire Matthai
  • MVP of Men's Distance: Nathan Simon
  • MVP of Women's Sprints & Field: Lily Hamacher
  • MVP of Men's Sprints & Field: Sam Culwell
  • Leadership Cow: Jacob Alejandro
  • Community Cow: Jenna Auth
  • Breadstick Champion: Maddox Fluno
  • Enterprise's Nemesis: Lauren Fligge
  • Michael Meyers Award: Adam Kitay
  • Young GOAT: Daniel Avi Fuentez
  • VP Grandmas: Emma Hudson and Claire Miller
  • Crusty Cows: Lauren Ftizsimmons and Emily Phillips
  • Made of Glass: Tommy Dougherty & Jaecan Fratzke

This semester's Women's Social will be held this Friday, April 18th. BBBBBBBBBBBBBBBBB (this semester's Men's Social) will be held next Sunday, April 27th. Check Slack for locations and timing! Reach out to the VPs with any questions.

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up!

  • Bracket Pool: Congrats to Maya Winfield on her bracket win!
  • RACE has resumed for the Spring! 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.
  • WTC's first ever CHIPOTLE FUNDRAISER will be held on Tuesday, April 15th, from 5-9pm. Mention Wisconsin Track Club at the register and the club will get 25% of the profits from your meal. Eat good food and support the club while doing it! Tell your friends, and we'll see you then!
  • Girls on the Run Madison has offered us a few FREE SPOTS for this April's Crazylegs 8k. Reach out to volunteer coordinator Jenna Auth if you're interested.

DISTANCE WORKOUTS
Monday
  • 2-3 miles easy warmup
    • Mid Distance
      • 3x800m w/ 5min rest (first rep at 3k/mile effort, last two at mile effort) 
    • Long Distance
      • 4x(800m @ 5k, 400m steady effort)
  • 1-2 mile cooldown
Tuesday Easy run, 3-7 miles + strides
Wednesday
  • 2-3 miles easy warmup
    • Mid Distance
      • 2x(300, 200, 100 @ 800m) w/ 3min rest in between
    • Long Distance
      • 800 @ 3k, 400 @ 1mi, 500 @ 3k, 200 @ 800
      • 2min rest between
  • 1-2 mile cooldown
Thursday Easy run, 3-7 miles + strides OR Viking Twilight! 
Friday
Saturday
SPRINTS & FIELD WORKOUTS
Monday (@5:30 @McClimon) Sprints
  • IF GOING TO MEET: 5x20m flies, 4-5m rest.
  • IF NOT: 4x150m, sprint-float-sprint, 8-10m rest

Horizontal Jumps: 

  • 3x 20m small bounds
  • 3x 20m large bounds
  • 2x (LJ) 12 continuous popups
  • 2x (TJ) 12 leg cycles
    • Switch legs after the first attempt
 LJ
  • 2x 30m continuous pop-ups
  • 3x 6 step pop ups into pit
  • 6x 6step landings into pit
TJ
  • 2x 30m continuous cycle
  • 3x 6 step quad jumps
  • 4x 6-8 step approach with landing
Tuesday (@5:30 @ Near West Fields) 25m Accels, 2 point start. Plyos.
Wednesday Sprints
  • IF GOING TO MEET: Blocks/Events, don't go too hard.
  • IF NOT: 4x200, 8-10m rest.

Horizontal Jumps: 

    • 2x Heel walks and toe walks
    • 2x 20m pop hops
    • 3x 20m small bounds
    • 3x 20m large bounds
    • 2x (LJ) 12 continuous popups
    • 2x (TJ) 12 leg cycles
      • Switch legs after the first attempt
    Everyone
    • 3 (minimum) full approach
      • Just the run up, do not jump
    • 1-3 full approach with jump (LJ/TJ)
Thursday LAWRENCE TWILIGHT!

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!

Moosletter — Week of April 6th!

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Outdoor meet schedule

It's 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 are open now! Reach out to Meet Coordinator Nathan Simon with any questions and check out the schedule below.

NIRCA Outdoor Nationals: Congrats to all the Cows who ran in Virginia this week! They achieved and we're so proud of them!

Mississippi River Rumble: In the first outdoor meet of the season, the Cows brought home a ton of top performances and even a few new club records! Caleb Rocha had a huge day, and caught top ten times in the 200, 110 hurdles, and triple jump! The men’s 1500 saw a ton of incredible times, as well: Nathan Simon improved his outdoor standing, and Adam Kitay, Wil Lackner, and Mason Weber all added their names to the top 10 list. Samara Bradtke crushed the 100 and the 200, and Audrey Seefeld scored three all-time performances in the 100 hurdles, 400 hurdles, and long jump. The steeplechasers had some category three fun, with Tony Camacho and Whitney Sylvester landing new record list times and Lauren Tears setting a new women’s record!! Speaking of new records, Anneka Cassel threw for a new one in shot, and tossed herself onto the record list for discus, too! Sam Culwell continues his streak of hitting top ten times at every meet, this time in the 100 and 200, and Ruby Bergstrom grabbed two, too—in long jump and for second all time in high jump. The women’s distance crew had a great day: Leah Reimeker ran a top ten time in the 800, and power duo Claire Matthai and Maya Winfield ran awesome 1500 times! Mckenna Thom mooooo-ved on up the 100 list, Ben Harmon cracked it in the 400, Jacob Rhodes jumped onto the high jump list, and Hayden Metzger threw himself onto the shotput one. Great job, everyone! This outdoor season is shaping up to be an incredible one. 

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

WTC Formal will be on Saturday, April 12 this year! Sign up is closed. Reach out to Lauren Fligge with any questions and Adam Kitay to make a plan about paying your dues so you can join us for a night of celebration!

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 April. More information about the spring Women's Social and BBBBBBBBBBBBBB is coming soon!

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. 

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up!

  • Bracket Pool: As of this week, Ian 1 holds the top spot for the WTC Bracket Pool, but has no more potential for points. Will Maya Winfield #2 come from second to win?? Stay tuned, and  RIP Badgers.
  • The WTC Blood Drive was a success! Thanks to everyone who came and donated their time and blood.
  • RACE has resumed for the Spring! 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.
  • WTC's first ever CHIPOTLE FUNDRAISER will be held on Tuesday, April 15th, from 5-9pm. Mention Wisconsin Track Club at the register and the club will get 25% of the profits from your meal. Eat good food and support the club while doing it! Tell your friends, and we'll see you then!
  • Girls on the Run Madison has offered us a few FREE SPOTS for this April's Crazylegs 8k. Reach out to volunteer coordinator Jenna Auth if you're interested.

MISSISSIPPI RIVER RUMBLE RECAP WITH ADDISON BASS

  • Year: Sophomore
  • Majors: Political Science and Environmental Science
  • Current binge watch: Survivor
  • Sprints, mid, or long distance? Long Distance
  • What events did you race this weekend? 3000 Steeplechase
  • What was your favorite part of the meet? It was my second time doing steeplechase so I had fun learning how to jump. 
  • Was anything at this meet super fun or super not fun? Of course had so much fun jumping in the (cold) water!
  • What is your favorite part of going to meets with the team? I love watching everyone race and cheering for the team
  • What’s your all-time favorite track club memory? Club relays! 

     

DISTANCE WORKOUTS
Monday
  • 2-3 miles easy warmup
    • Mid Distance
      • 600m (1mi), 200 (800m), 500 (1mi), 200 (800m), 400 (1mi, then last 200m kick)
      • 2min rest between reps
    • Long Distance
      • 4x1200m (600m @ 5k, 600m steady)
      • 2min rest between reps
  • 1-2 mile cooldown
Tuesday Easy run, 3-7 miles + strides
Wednesday
  • 2-3 miles easy warmup
    • Mid Distance
      • 1700, 1300m w/ 5min rest between (alternating 200m steady, 200m @1mi, finishing with 100m kick. Example - 1200 is 200 steady, 200 mile, 200 steady, 200 mile, 200 steady, 200 mile, 100 kick)
      • 4x150m buildups - each 50m faster than the previous one (e.g. 1500, 800, 400 effort)
    • Long Distance
      • 1700, 1300, 900 w/ 5min rest (alternating 200m steady, 200m @1mi, finishing with 100m kick)
  • 1-2 mile cooldown
Thursday Easy run, 3-7 miles + strides
Friday
Saturday FORMAL
SPRINTS & FIELD WORKOUTS
Monday Horizontal Jumps: 
  • 3x 20m small bounds
  • 3x 20m large bounds
  • 2x (LJ) 12 continuous popups
  • 2x (TJ) 12 leg cycles
    • Switch legs after the first attempt
 LJ
  • 2x 30m continuous pop-ups
  • 3x 6 step pop ups into pit
  • 6x 6step landings into pit
TJ
  • 2x 30m continuous cycle
  • 3x 6 step quad jumps
  • 4x 6-8 step approach with landing
Tuesday
Wednesday Horizontal Jumps: 
    • 2x Heel walks and toe walks
    • 2x 20m pop hops
    • 3x 20m small bounds
    • 3x 20m large bounds
    • 2x (LJ) 12 continuous popups
    • 2x (TJ) 12 leg cycles
      • Switch legs after the first attempt
    Everyone
    • 3 (minimum) full approach
      • Just the run up, do not jump
    • 1-3 full approach with jump (LJ/TJ)
Thursday

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!

Moosletter — Week of March 30th!

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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 are open 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. Sign up closed 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 almost time to see who comes out victorious! Jenna Auth  came in hot last week with a presidential assassination. Sorry, Jacob Alejandro! Better luck next year. Megan Zibton took out a major opponent in Lauren Tears, as well. After this week, Lottie Andersson, Jenna Auth, Adam Kitay, Bri Kiriago, Nora McCormick, Claire Miller, Maia Nebo, Claudia Salgado, and Megan Zibton all remain alive. Stay tuned to see who comes out on top! May the odds be ever in your favor, and may Beckerman's spirit look down on you!

WTC Formal will be on Saturday, April 12 this year! Sign up is closed. Reach out to Lauren Fligge with any questions and Adam Kitay to make a plan about paying your dues so you can join us for a night of celebration!

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!

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. 

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up!

  • Bracket Pool: As of this week, Ian 1 holds the top spot for the WTC Bracket Pool. RIP Badgers.
  • The WTC Blood Drive will be hosted at Union South on Friday, April 4th. Come to donate and save some lives while you're doing it! All donors get free food, a $25 Amazon gift card, and an entry into a $5,000 drawing. This is a great way to make a real difference in the Madison community. Sign up for a slot here.
  • RACE resumes Saturday, April 5! Meet at Picnic Point 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.
  • WTC's first ever CHIPOTLE FUNDRAISER will be held on Tuesday, April 15th, from 5-9pm. Mention Wisconsin Track Club at the register and the club will get 25% of the profits from your meal. Eat good food and support the club while doing it! Tell your friends, and we'll see you then!
  • Girls on the Run Madison has offered us a few FREE SPOTS for this April's Crazylegs 8k. Reach out to volunteer coordinator Jenna Auth if you're interested.

DISTANCE WORKOUTS
Monday
  • Mid AND Long Distance 
    • 2-3 mile easy warmup
    • 4-5 x 1K @ threshold effort,
    • 4 x 30 sec hills with slow jog down recovery.
    • 90 seconds slow jog rest between 1ks
    • 3-5 minutes rest after the final 1k repeat, then run 4 x 30 sec hill repeats @ 3k-mile effort with at least 60 seconds jog down recovery 
  • 1-2 mile cooldown
Tuesday Easy run, 3-7 miles + strides
Wednesday
Thursday Easy run, 3-7 miles + strides
Friday
Saturday Mississippi River Rumble!!
Sunday
SPRINTS & FIELD WORKOUTS
Monday @ 10 @ McClain 4x25 flys with 4-5 minutes rest
Tuesday @ Near West Fields 4x20 accelerations, plyometric circuit
Wednesday @ McClimon Ladders and event work
Thursday @ Near West Fields Light plyos, mini hurdles

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!

Moosletter — Week of March 16th!

Leave a comment

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 are open 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. Even with revivals in play, Nathan Simon was once again taken out by Adam Kitay,. and Stephanie Rathkamp fell victim to a snipe by Nora McCormick. A Lauren battle played out, with Lauren Fligge losing to Lauren Tears after a brutal exam. Adam Kitay survived a near-death experience with Megan Zibton, and Claudia Salgado drew her first blood with a kill on Lily Hamacher. Both Emily AND Nathan Phillips were sniped by Adam on Saturday as well 😳. After this week, Lottie Andersson, Jacob Alejandro, Jenna Auth, Adam Kitay, Bri Kiriago, Nora McCormick, Claire Miller, Maia Nebo, and Megan Zibton all remain alive. Stay tuned to see what happens in this last week leading up to spring break. May the odds be ever in your favor, and may Beckerman's spirit look down on you!

Media Day: Was a success! Thanks to everyone who came down to MemU to get their pictures taken, and thanks to our photographer Elliot Grodsky for setting everything up for us! Pictures are coming soon.

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! Finally, WTC Formal will be held on Saturday, April 12, so clear your calendars for a night of fun and celebration!! Sign up should be coming out early this week.

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up!

  • Get your brackets ready for the WTC March Madness Bracket Pool! Entries are $5, and each person can enter up to 5 brackets (so you can pay up to $25). First prize will get 40% of the pot, second will get 10%, and third will get their entry fee back. All three podium placers will get their pick of retro WTC t-shirts. You can join the pool here. Password for the brackets is Milkerz. Good luck!
  • The WTC Blood Drive will be hosted at Union South on Friday, April 4th. Come to donate and save some lives while you're doing it! All donors get free food, a $25 Amazon gift card, and an entry into a $5,000 drawing. This is a great way to make a real difference in the Madison community. Sign up for a slot here.
  • RACE resumes Saturday, April 5! Meet at Picnic Point 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.
  • WTC's first ever CHIPOTLE FUNDRAISER will be held on Tuesday, April 15th, from 5-9pm. Mention Wisconsin Track Club at the register and the club will get 25% of the profits from your meal. Eat good food and support the club while doing it! Tell your friends, and we'll see you then!
  • Girls on the Run Madison has offered us a few FREE SPOTS for this April's Crazylegs 8k. Reach out to volunteer coordinator Jenna Auth if you're interested.

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 AND Long Distance:
      • 15-20min threshold (XC effort), 4min walk/jog rest, 6x30sec hills @ 3k-mile effort, jog down recovery
  • 1-2 mile cooldown
Tuesday Recovery day + strides (3-7 miles easy)
Wednesday WTC PACER TEST AT MCCLIMON!
Thursday Recovery day + strides (3-7 miles easy)
Friday Planned day off/easy run
Saturday HAPPY SPRING BREAK! Easy long run + strides  (8-14 miles)
Sunday Recovery day (3-8 miles easy) + 6-8 strides
SPRINTS & FIELD WORKOUTS

SPRINTS & FIELD PRACTICE: Check the Sprints-Field Slack channel for more specific workout information, timing, and updates.

Monday @ 5:30 @ McClimon
  • 4x150 (sprint 50m float 50m sprint 50m) 8m rest
  • OR 2x Broken 400 (300m @ 95%, rest 1m, 100m all out)
  • 12-15m rest
  • Events/Blocks.
Tuesday @ 5:30 @ Near West Fields
  • Plyometric Circuit
  • Horizontal Jumps: 
      • 3x 20m small bounds, 3x 20m large bounds, 2x (LJ) 12 continuous popups, 2x (TJ) 12 leg cycles
        • Switch legs after the first attempt
      •  LJ
        • 3x 6 step pop ups
        • 3x 8 step popups
        • 2x 8 steps landings
      • TJ
        • 4-5x 6 step triple jump approach w/o landing
        • 2x 6 step triple approach w/ landing
Wednesday @ 5:30 @ McClimon OR @10:00 @ McClain (depends on weather, keep an eye on Slack)
  • 5x20m flies, 4-5m rest.
  • Vertical Jumps: 
    • 3 SETS
      • Tuck Jumps (x10)
      • Broad Jumps (x10)
      • Pogo Jumps (x10)
      • High Reach Jumps (x10)
Thursday @ 5:30 @ Bakke
  • Basketball on the Bakke Courts
  • Horizontal Jumps: 
    • 2x Heel walks and toe walks, 2x 20m pop hops, 3x 20m small bounds, 3x 20m large bounds, 2x (LJ) 12 continuous popups, 2x (TJ) 12 leg cycles
      • Switch legs after the first attempt
    • ALL HORIZONTAL JUMPS
      • 3 (minimum) full approach
        • Just the run up, do not jump
      • 1-3 full approach with jump (LJ/TJ)
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!

Moosletter — Week of March 9th!

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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!

Moosletter — Week of March 2nd!

Leave a comment

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: The Cows traveled down to the (not-so) great state of Illinois from February 28-March 2 and had the time of their lives at Club Relays! From the 15 men's mile heats to the absurdly chaotic costumed 4x4s, we made memories, came together as a team, and came away with SECOND PLACE for both the men and women! We broke the record for most people to ever attend a WTC meet, and there were so many top 10 times that I decided to put them into a list instead of a ginormous paragraph:

  • Women's 60M Hurdles: Audrey Seefeld, and Kadrin Dwyer
  • Men's 60M Hurdles: Caleb Rocha 
  • Women's 60M: Jenna Rusch (good for 2nd on the WTC all-time list!), and McKenna Thom
  • Men's 60M: Jaecan Fratzke
  • Men's 4x800: Team A: Jackson Grabowski, Caden Zens, Wil Lackner, & Casey Trousil (3rd place at Club Relays and on the list!)
  • Women's 4x200: Team A: Mckenna Thom, Audrey Seefeld, Samara Bradke, & Lily Hamacher, and Team B: Grace Nwankwo, Janelle Simons, Emily Barclay, & Kate Bjorklund
  • Women's 3K: Anna Nguyen (improved her previous mark by 10 seconds!), Claire Matthai, and Lauren Fitzsimmons
  • Men's SMR: Team A: Jordan Ranum, Jackson Grabowski, Sam Culwell, & Casey Trousil 
  • Women's Mile: Olivia DeLuca
  • Men's Mile: Nathan Simon
  • Men's 4x400: Team A: Jordan Ranum, Jackson Grabowski, Casey Trousil, & Ben Harmon
  • Men's Shotput: Hayden Metzger
  • Women's High Jump: Ruby Bergstrom
  • Men's Triple Jump: Caleb Rocha

Congrats to everyone who ran! We capped off an incredible indoor season, and outdoor season is looking like it will be a strong one. Enjoy the little Track Club racing break for the rest of March, and we'll see you at practice! You can find the rest of the Club Relays results here and photos here.

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: Returns Monday, March 3! Venmo $5 to @WiscoTC and watch your back. Houses, bathrooms, and practice are the only places that are off limits. If you want to be safe, make sure to wear that WTC jersey in full view and hope that your tagger doesn’t yell moo when they come to get you! All of campus is fair game…who will make it out alive??

Keep your eyes out for information about a spring bonfire night! As the Brinner-loving Cows like to say...clear the entire month of March.

Club Relays recap with Sophie Mitra

  • Year: Freshman
  • Major: Strategic Communication
  • Current binge watch: Lost
  • Sprints, mid, or long distance? Long distance
  • What events did you race this weekend? 4x800
  • What was your favorite part of the meet? Running with my girls!! It was so fun to hang with them and feel accomplished and celebrate together after the relay
  • What’s your all-time favorite track club memory? Running through the corn maze in the fall!

Moments with Milkerz

Mooooooo, Cows!

This week, I went on so many adventures! I got to be the moooooost special guest on the Cowcast, and thankfully I avoided the Kraft singles being thrown across the room at me. I knew the answer to every trivia question, but no one listened to me. I wonder if it's because I can't really talk. Then, I got to travel all the way to Illinois, where I got to eat some delicious meals, try out my long jump skills, crash out with some Cows, moo-del my new merch, lay on the floor, and even race a 4x4! I watched all my friends race, too, and some of them wore some crazy uniforms. I didn't realize that vegetable oil and hip numbers counted as a WTC uniform, but this weekend I was proved wrong. Some Cows at Club Relays didn't know who I was...so here is your reminder to follow @milkerzthecow for updates on me and my life! I loved hanging out with you all this weekend and I am so grateful for all of my WTC human friends. Until next time, I am,

Moodily,

Milkerz

 

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
    • Fartleks: (Effort: 10k --> 8k --> 5k --> 3k )
      • 2x90s effort / 90 seconds recovery
      • 2x60s effort / 60s recovery
      • 2x30s effort / 30s recovery
      • 2x15s effort / 15s recovery
  • 1-2 mile cooldown
Tuesday Recovery day + strides (3-7 miles easy)
Wednesday
  • 2 mile easy warmup and strides
    • Mid Distance: 
      • 2x(4x200m) @ mile effort. 200m slow jog between reps, 3 minutes rest between sets
    • Long Distance:
        • 4x(400m @ 5k effort, 800m down-tempo effort) - about 3 miles
  •  1-2 mile cooldown
Thursday Recovery day + strides (3-7 miles easy)
Friday
  • Easy-moderate run + fartlek strides
    • 4-8 miles of easy-moderate paced running + 6x20/40 fartlek strides (20 seconds @ mile effort, 40 seconds slow jog recovery).
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 
Tuesday 
Wednesday
Thursday
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!

Moosletter — Week of February 23rd!

Leave a comment

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 Visit: The 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  NO PRACTICE
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
  • Sprints: 
    • 4x150m @ 90%, 5m rest. OR 300m, 500m, 300m @ 90%, 5m rest then 7m rest
Wednesday (@McClimon 10:00pm-12:00am)
  • Plyometric circuit. 3 point starts (acceleration work)
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
    • 3-5 10m flies (feel out how you're feeling before club relays), 4-5m rest.
    • Blocks/Event work.
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!

Moosletter — Week of February 16th!

Leave a comment

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: Get some D1 competition at UW-Milwaukee's Panther Tune-up on Saturday, February 2! You might even get to meet the new WTC sponsor, CELCIUS! Sign up closed February 15.

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 are an official DoSportsEasy dues-paying member when you sign up for a meet.

Socials

Lake Run: Some mighty Cows braved the wilds of Lake Mendota this weekend--and we aren't talking about at Lily's. The frozen lake run made its grand return, and the Cows ran all 11 miles across the frozen tundra, with a few snow angels added in. Last year was definitely a one-off--we'll be doing the lake run every year until the end of time.

Ice Skating & Dining Hall Visit: Join us at the Bakke from 5:00-6:15pm this Friday, 02/21, for some more frozen fun! Let loose before Panther Tune-up and show off your skating skills with your fellow Cows. It costs $4 to get onto the ice and $3 for a one day skate rental. Afterwards, carbo-load at Four Lakes Market with the team! All are welcome. Hopefully someone can beat Alex Edwards's waffle record...see you there!

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. 

Moments with Milkerz

Hello, Cows!

I spent most of this week fighting against gusts of snow on my way to class, but I also got to go to my moooo-st favorite event: the moo-nthly Board Meeting. I learned lots about everything that's coming up in the club, like Club Relays, outdoor track season, the Summer Track Series, and Formal! I also shared all my moooo-st controversial opinions, like that we should build our own track to replace the Shell (I'm picturing it now: I'll name it Milkerz's Moo-st Fastest Track). It may have started some beef, but just because I was over calf-innated doesn't mean that my feelings aren't valid! I hope that your meetings go well this week, and that you drink lots of Bubbl'r and Celcius to stay sharp. Until next time, I am,

Moodily,

Milkerz

games!

Play this week's WTC Contexto and WTC Wordle!

DISTANCE WORKOUTS

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

Monday
  • 2 miles easy warmup + strides
    • Mid distance:
      • 4x800m @ 3k-5k effort (1:30 recovery)
      • 5 min recovery
      • 4x200 @ mile-800m (200m jog)
    • Long Distance: 
      • 4x(600m @ 5k, 600m steady)
  • 1-2 mile cooldown
Tuesday Recovery day + strides (3-7 miles easy)
Wednesday
  • 2 mile easy warmup and strides
    • Mid AND long distance:
      • 2 x 2min @ threshold (1 min jog rest between intervals)
      • 2-3 minutes walk-jog rest
      • 3x300m @ 3k-mile pace (100m slow jog)
      • 3 minutes walk-jog rest
      • 4-5x200m at mile (200m jog rest)
  •  1-2 mile cooldown
Thursday Recovery day + strides (3-7 miles easy)
Friday
  • If competing at Panther Tune-Up on Saturday:
    • Easy pre-meet: 3-5 miles with 2-4 light strides
  • If not competing at Panther Tune-Up on Saturday:
    • Flex day: a few easy miles, light cross training, or off
Saturday
  • Panther Tune-Up! 
  • If not competing:
    • 8-12 miles + 6x45sec surges at the end (90 seconds jog rest)
    • Ancillary: Hip/Glute Circuit #1
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  NO OFFICIAL PRACTICE
Tuesday 
  • NO OFFICIAL PRACTICE
  • Horizontal Jumps: 
    • 2x 20m: Pogo hops, small bounds, large bounds
    • 3x Circuit (40 seconds on, 20 seconds off, 5 minutes between circuit)
      • High Knees
      • Push ups
      • High Knees
      • Mountain Climbers
      • High Knees
      • V-ups
      • High Knees
      • Burpees
      • High Knees
Wednesday (@McClain 10-12pm) 
  • 5x30m flies, 4-5 min rest.
  • Wicket form drills
Thursday (@Verona 6:30-8:30pm)
  • Horizontal Jumps:
    • 2x 20m: Pogo hops, small bounds, large bounds
    • Acceleration drill: 3x 10m, 3x 20 m, 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)
  • 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  Panther Tune-up! 

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!

Moosletter — Week of February 9th!

Leave a comment

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. 

Dodgeball

Thank you to everyone who came out to play inter-club dodgeball! While the Cows fell to the mighty Club Baseball A team, we know that we're the ultimate/best/aweseomest/fastest/coolest/littest/firest athletic club on campus. We'll reclaim our victory next year!

indoor meet schedule & updates

As promised, we're excited to announce that we'll have four indoor meets this season! Signup for all indoor meets is open now. 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: Get some D1 competition at UW-Milwaukee's Panther Tune-up on Saturday, February 2! You might even get to meet the new WTC sponsor, CELCIUS! Sign up here before Saturday, February 15.

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 here by Saturday, 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 are an official DoSportsEasy dues-paying member when you sign up for a meet.

Big Dawg Recap with Maxwell Rautmann

  • Year: Junior
  • Majors: Neurobiology and Psychology, with a certificate in Fermented Foods & Beverages
  • Current binge watch: Parks and Rec
  • Sprints, mid, or long distance? Sprints
  • What events did you race this weekend? 200m and triple jump
  • What was your favorite part of the meet? Culver's afterwards
  • Was anything at this meet super fun or super not fun? Not fun: the roads
  • What is your favorite part of going to meets with the team? Watching and running the 4x4
  • What’s your all-time favorite track club memory? Tommy killing the iron man challenge at nattys 2023

games!

Play this week's WTC Contexto and WTC Wordle!

DISTANCE WORKOUTS

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

Monday
  • 4-8 miles at moderate effort with fartlek at the en
  • Mid distance:
    • 2x2:00 @ threshold (1:00 jog)
    • 4-6x0:30 @ mile-800m effort (1:30 walk)
  • Long Distance: 
    • 2x2:00 @ threshold (1:00 jog)
    • 2x1:00 @ 5k-3k effort (1:15 jog)
    • 4x0:30 @ 3k-mile effort (1:30 jog)
Tuesday Recovery day + strides (3-7 miles easy)
Wednesday
  • 2 mile easy warmup and strides
  • Mid AND long distance:
    • Tinman style workout:
      • 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 30-sec hill intervals @ mile-3k effort (60-90 sec jog down recovery), 20-sec fartlek strides @ mile effort (40 sec ez jog)
    • THEN, hill sprints & strides:
      • Group 1: 5x3min, 5x30sec hill, 5x20sec strides
      • Group 2: 4x3min, 4x30 sec hill, 4x20sec strides
  •  1-2 mile cooldown
Thursday Recovery day + strides (3-7 miles easy)
Friday Flex Day: Run a couple easy miles, cross-train, or rest
Saturday Long run (8-12 miles) + 4-6 strides post-run
Sunday Recovery day (3-8 miles easy)
SPRINTS & FIELD WORKOUTS

SPRINTS & FIELD PRACTICE: Due to our lack of indoor facilities this week, sprints & field practice is going to be a little more sporadic. Try to get a workout in on your own, or get a group of friends together! Verona practice sign-up sheets can be found here. Check the Sprints-Field Slack channel for more specific workout information and updates.

Monday   Basketball at the Bakke @5:30!
Tuesday 
  • Horizontal Jumps: 
    • 2x 20m: Pogo hops, small bounds, large bounds
    • 3x Circuit (40 seconds on, 20 seconds off, 5 minutes between circuit)
      • High Knees
      • Push ups
      • High Knees
      • Mountain Climbers
      • High Knees
      • V-ups
      • High Knees
      • Burpees
      • High Knees
Wednesday 
Thursday
  • Horizontal Jumps:
    • 2x 20m: Pogo hops, small bounds, large bounds
    • Acceleration drill: 3x 10m, 3x 20 m, 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)

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!