Moosletter — Week of February 16th!

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 VisitJoin 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!

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!

Moosletter — Week of February 2nd!

Kickoff Meeting

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. As we talked about at the meeting, our apparel store is open until this Wednesday, February 5, and you can find it here. Stock up on your WTC merch! If you're interested in pre-ordering cropped jerseys or briefs, that sign up sheet can be found here. Feel free to reach out to Brand Ambassador Kate Bjorklund with any questions about apparel, and any of the other board members about any other questions related to the kickoff meeting and membership!

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. 

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 are headed to UW-Stevens Point on Saturday, February 8th! Release that inner dawg! Signup closed Saturday, February 1.

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.

lake michigan invite Recap with reegan Siegel

  • Year: Junior
  • Majors: Neurobiology and Nutritional Sciences
  • Current binge watch: What We Do in the Shadows
  • Sprints, mid, or long distance? Long
  • What events did you race this weekend? Mile and 800
  • What was your favorite part of the meet? Ashton’s instagram takeover🤩
  • What is your favorite part of going to meets with the team? Socializing! catching up with old friends and making new ones!
  • What’s your all-time favorite track club memory? Club Relays! Soooo excited to go again this year!

games!

Play this week's WTC Contexto and WTC Wordle!

Moments with milkerz

This week was filled with moo-gical WTC moments! First, I came to work with my friends Addison and Nora, and sold tons of moo-sical tickets. Then, I got to hang out at the Org Fair, which was super fun, and I even helped to recruit over 80 email list sign-ups! I think people were drawn in by my cuteness and charm. After the Org Fair, I ventured to the beautiful Moo-sse Humanities building and saw all of my friends at the Spring Kickoff Meeting! We ate lots of pizza, and I learned so much about what's coming up this season. I even got to defy gravity! I can't wait to see all my human cow friends at some meets this semester! See you next week, and until then I am,

Moodily,

Milkerz

DISTANCE WORKOUTS

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

Monday
  • 2-4 mile easy warmup and drills
  • Mid AND long distance:
      • Group 1: 5x2min hill @ 3k effort with slow jog down recovery, 5x15sec hill @ mile effort with walk down recovery
      • Groups 2 & 3: 4x2min hill @ 3k effort with slow jog down recovery, 4x15sec hill @ mile effort with walk down recovery
  •  2 mile cooldown
Tuesday Recovery day + strides (3-7 miles easy)
Wednesday
  • 2 mile easy warmup and strides
  • Mid distance:
    • Alernation workout: 200m @ 3k-mile pace, 200m easy
      • Group 1: 3200m total (8x200m)
      • Groups 2 & 3: 2400m total (6x200m)
  • Long distance: 
    • Alternating pace work - threshold/10k & 3k effort (*10k pace for long intervals, 3k pace for shorter, 400, intervals*)
      • Group 1: 1600m (2min rest), 400 (4min rest), 1200 (2min rest), 400 (4min rest), 1000m 
      • Group 2: 1200, (2min rest), 400 (4min rest), 1000m (2min rest), 400 (4min rest), 800m
  •  1-2 mile cooldown
Thursday Recovery day + strides (3-7 miles easy)
Friday
  • If competing at Lake Michigan on Saturday
    • Easy pre-meet: 3-5 miles with 4x80m strides (90 second standing recovery)
  • If not competing at Lake Michigan on Saturday
    • Flex Day: Run a couple easy miles, cross-train, or rest
Saturday
  • Big Dawg Invite!
  • If not competing at Lake Michigan: Long run (8-12 miles) + 4-6 strides post-run
Sunday Recovery day (3-8 miles easy)
SPRINTS & FIELD WORKOUTS

SPRINTS & FIELD PRACTICE: MONDAY-THURSDAY AT 5:30PM! Verona practice sign-up sheets can be found here. Check the Sprints-Field Slack channel for more specific workout information.

Monday   CANCELLED DUE TO COLD
Tuesday (@ Verona)
  • Sign-up closes at 11:59 on 2/2! 
  • 10m flys  with free lap for top speed testing
  • Event time!
Wednesday (@ McClain Center) Pylometrics + form drills
Thursday (@ Verona)
  • Sign-up closes at 11:59 on 2/4!
  • 150 (4 min), 200 (5min), 150 (4 min), 100 ~85% OR 3-4x 400 (6-7 min) 85%
Saturday Big Dawg!

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!

Moosletter — Week of January 26th!

welcome back

Welcome back, Cows!  We hope you had a restful and rejuvenating winter break, and are ready for a new semester filled with fun, racing, and hanging out with your Track Club friends. Our Spring Kickoff Meeting will be held this Thursday, January 30, at 8:30pm in 1111 Humanities.  Come learn about this semester's racing opportunities and events and eat some free pizza! All are welcome. You can also find us at the Org Fair this week! We'll have a table at the Kohl Center from 5-8pm this Thursday, January 30.

Distance practice made a cold, snowy return this week! Practice will continue to run Monday-Thursday at 5:30 outside Engineering Hall for the rest of the semester. Please feel free to reach out to VP of Men's Distance Nathan Phillips or VP of Women's Distance Lauren Fligge with questions!

Sprints & Field practice resumes this Monday, January 27! It will run Monday-Thursday this semester and will be at 5:30 Keep an eye on the Sprints-Field Slack channel for updates about practice times and locations. More information about our Verona High School practices is coming soon, and will also be in the Slack. Please feel free to reach out to VP of Men's Sprints & Field Sam Culwell or VP of Women's Sprints & Field Grace Nwankwo with any questions!

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. 

indoor meet schedule

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!

Lake Michigan Open: On Saturday, February 1, the Cows will head to UW-Parkside for this year's new meet and season kickoff! Come race near beautiful Lake Michigan. Signup closed Saturday, January 26.

Big Dawg: The Cows are headed to UW-Stevens Point on Saturday, February 8th! Release that inner dawg and sign up by Saturday, February 1.

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.

break buffoonery

The herd got up to all sorts of shenanigans over winter break. Here are some of the highlights!

  • Addison Bass went home to North Carolina and took some curling lessons. Call her a Midwestern dad!
  • Lauren Fligge went to Arizona and climbed a mountain!
  • Alice Hegeman, Jordyn Jarvi, Stephanie Rathkamp, and Claudia Salgado enjoyed a snowy run together and finished it off with some delicious looking pancakes!
  • Claire Miller slept.
  • Nathan Phillips did nothing.
  • Dasha Vorontsov spent most of winter break studying for her personal training certification, passed her test, and is now waiting on her first client! Any takers??

games!

Play this week's WTC Wordle.

Moments with milkerz

Moooooo, Cows! I hope you had a moo-tiful return to class. This week, I struggled to log back into Canvas. Duo Mooble is my least favorite part of UW-Madison. On Tuesday, I bundled up for cow-lasses and learned lots in my lectures. This weekend, I decided to skip all of my readings for next week and hang out with my favorite human Cows instead. Check out this cool picture of me with my mom and dad! See you next week, and until then I am,

Moodily,

Milkerz

DISTANCE WORKOUTS

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

Monday
  • 2-3 mile easy warmup and strides
  • Mid distance:
      • 8-10 x 60 seconds w/ 60 seconds easy jog rest (start out relaxed and naturally squeeze the pace down to around 5K effort)
  • Long distance: 
    • THRESHOLD AND HILLS
      • 6-7x3:00 @ threshold effort (1:00-1:30 slow jog recovery)...keep this controlled, it should be comfortably hard.
      • 4-5 x 30 sec hills @ mile effort (easy jog down recovery)
  •  2 mile cooldown
Tuesday Recovery day + strides (3-7 miles easy)
Wednesday
  • 2 mile easy warmup and strides
  • Mid distance:
    • 2x2min @ threshold (1 min jog recovery), 3 minutes jog, 25 sec - 20 sec - 15 sec - 10 sec @ 800m-400m effort (all with slow walk back recovery)
  • Long distance: 
    • 2x2min @ threshold (1 min jog recovery), 3 minutes jog, 2x1min @ 5k effort (1 min jog recovery), 4x30 seconds @ 3k-mile effort (90 seconds jog recovery)
  •  1-2 mile cooldown
Thursday Recovery day + strides (3-7 miles easy)
Friday
  • If competing at Lake Michigan on Saturday
    • Easy pre-meet: 3-5 miles with 4x80m strides (90 second standing recovery)
  • If not competing at Lake Michigan on Saturday
    • Flex Day: Run a couple easy miles, cross-train, or rest
Saturday
  • Lake Michigan Invite!
  • If not competing at Lake Michigan: Long run (8-12 miles) + 4-6 strides post-run
Sunday Recovery day (3-8 miles easy)
SPRINTS & FIELD WORKOUTS

SPRINTS & FIELD PRACTICE: MONDAY-THURSDAY AT 5:30PM

Monday (@ Near West Fields)  4-5 150m @80%, 5m rest
Tuesday (@ Near West Fields) Plyometric circuit
Wednesday (@ McClain Center) 5x20m flies with full recovery; block starts.
Thursday (@ Near West Fields) Recovery/Light plyos.
Saturday Lake Michigan Invite!

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!

Moosletter — Week of December 15th!

Final Week Recap

Happy last week of the semester, Cows! Our last few runs were very merry and we hope that your last week is full of productivity, good grades, and relaxing runs. We have a quick edition of the Moosletter for you all, filled with brain-break games, cows, and favorite kinds of milk, and we're excited to be back training with you all in 2025. As a reminder, practice resumes the same day as classes, on January 21. Happy Holidays, and Happy New Year!

Wordle

Cownnections

Cow Studying Ambiance

Cute Baby Cows Video

Rapid-Fire Meet the Board

Your 2025 WTC Board is so excited to lead the club next year and get to know every single Cow on the team! We asked everyone some very important questions to get to know them better.
  • Jacob Alejandro (President)
    • Favorite Route: The Arb
    • Favorite Meet: Gene Davis
    • Favorite Milk: Chocolate
  • Nathan Phillips (VP Men's Distance)
    • Favorite Route: Great Dane
    • Favorite Meet: Club Relays
    • Favorite Milk: Skim
  • Lauren Fligge (VP Women's Distance)
    • Favorite Route: Bike Path to Monroe
    • Favorite Meet: Border Battle
    • Favorite Milk: Vanilla Almond
  • Sam Culwell (VP Men's Sprints and Field)
    • Favorite Place to Practice: McClimon (especially when it's warm)
    • Favorite Meet: Club Relays
    • Favorite Milk: Fairlife Chocolate
  • Grace Nwankwo (VP Women's Sprints and Field)
    • Favorite Place to Practice: McClimon
    • Favorite Meet: Club Relays
    • Favorite Milk: Soy or Almond
  • Nora McCormick (Secretary)
    • Favorite Route: Hoyt Park
    • Favorite Meet: Border Battle
    • Favorite Milk: Oat
  • Adam Kitay (Treasurer)
    • Favorite Route: Lakeshore Path
    • Favorite Meet: NIRCA Regionals
    • Favorite Milk: Aged milk (in other words, cheese)
  • Lauren Tears (Travel Coordinator)
    • Favorite Route: Bay Loop
    • Favorite Meet: Club Relays
    • Favorite Milk: Chocolate
  • Nathan Simon (Meet Coordinator)
    • Favorite Route: Hospital Loop
    • Favorite Meet: Club Relays
    • Favorite Milk: Anything but chocolate
  • Maia Nebo (Webmaster)
    • Favorite Place to Practice: The Shell (rip)
    • Favorite Meet: Club Relays
    • Favorite Milk: Fairlife Chocolate
  • Jenna Auth (Volunteer Coordinator)
    • Favorite Place to Practice: The Shell (rip)
    • Favorite Meet: Club Relays
    • Favorite Milk: Almond
  • Kate Bjorklund (Brand Ambassador)
    • Favorite Place to Practice: McClimon when it's above 60
    • Favorite Meet: Club Relays
    • Favorite Milk: Chocolate
  • Elliot Grodsky (Photography Lead)
    • Favorite Route: Bay Loop
    • Favorite Meet: Any overnight meet
    • Favorite Milk: Chocolate

Join the club!

Practice resumes January 21. Join our Slack for more information, and follow us on Instagram @wtccows for the latest updates!

Thanks for checking out this week's Moosletter! Good luck on exams, and see you all soon!

Moosletter — Week of December 8th!

Elections

Meet the 2025 WTC executive board!

Elected
President: Jacob Alejandro
Men’s VP of Distance: Nathan Phillips
Women’s VP of Distance: Lauren Fligge
Men’s VP of Sprints/Field: Sam Culwell
Women’s VP of Sprints/Field: Grace Nwankwo
Secretary: Nora McCormick
Treasurer: Adam Kitay
Travel Coordinator: Lauren Tears
Meet Coordinator: Nathan Simon
------------------ -------------------
Appointed
Webmaster: Maia Nebo
Volunteer Coordinator: Jenna Auth
Brand Ambassador: Kate Bjorklund
Photographers: Elliot Grodsky

Congratulations to everyone who was elected or appointed for a position. It looks like there's lots to look forward to in 2025!

awards

The herd had a busy cross country season, full of many award-winning contributions and performances.

Rookie Cow: Claire Matthai and Felix Boeing
Freshman Cow: Lottie Anderson and Mason Weber
Social Cow: Claudia Salgado and Nathan Phillips
Most Improved: Jacob Alejandro and Anna Nguyen
Behind the Scenes: Tommy Dougherty
MVP: Dasha Vorontsov and Adam Kitay
Leadership Cow: Emma Hudson
Breadstick Felon: Ashton Yarrington
"I definitely know the course" cows: Nathan Simon and Alex Marrione
Most Likely to Go to the Wrong Shelbyville: Nathan Phillips
Cutest Cow (Hrishi), Most Adorable Runner (Hrishi), My Little Pookie Bear Schnookems (Hrishi): Hrishi Ingle

Meet The Prez:

Hi Cows! I'm Jacob, your new track club president for year 2025. I'm a sophomore from Brookfield, WI, studying computer engineering. I've been in track club since the very beginning of my freshman year, and I am beyond grateful for the experiences I've made. Now, I'm excited and honored to give back to the club as your president, and I look forward to meeting all of you! Whether you've been in track club for years now or are reading the Moosletter for the first time, I would encourage you to recognize the value of this club, both as an incredible opportunity to compete in the sport we love and a chance to enjoy socials with some of your closest friends. You're always welcome to contact me if you have any questions, thoughts, or ideas. I look forward to giving my it my all to keep this the best club on campus. Cows achieve!

Holiday Lights Run

Happy holidays Cows! We had a fun time running through the lights last Thursday for one of our most favorite traditions!

MIlk MIle

Only the bravest of Cows ran this past Friday at the most important race of the season.... the Milk Mile- where the only thing that stood between them and the finish line were four large glasses of chocolate milk filled to the brim.

We saw some great shows of grit, but two emerged victorious. Congratulations to Aimon Van Houten and Whitney Sylvester for taking home first place for their respective genders!

The Milk Mile year after year continues to be a defining aspect of the club, and it... spewed? lots of memories yet again this year (maybe some a few of you might want to forget already). Thanks for coming out and continuing the legacy of what it means to be a Cow!!

ALSO... there is officially a Milk Mile top 10 list! (time to start training for next year?)

Secretary Spotlight

With a new year comes a new WTC Secretary! Nora McCormick is going to be taking over the role in 2025, so here are a few of her thoughts about stepping into the position.

"I'm so excited to be the new WTC secretary!! I'm most excited for the chance to connect with more of my fellow cows and to spread the word about all of our amazing activities, Cows Achieve!"

1. Why did you decide to run for secretary?

I wanted to run for secretary because I wanted to give back to this team, and being on the board is one of the best ways to do that. Being secretary allows me to connect with so many new cows, especially since many people's first point of contact is the Instagram page or the ,Mosletter!

2. What change or new implementation for your position are you most excited about?

I'm most excited to interview everyone to hear more perspectives about the club (and to make tiktoks with Milkerz, of course)

Thanks for checking out this week's Moosletter! This is my last Moosletter as secretary, it's been a blast!

Moosletter — Week of December 1st!

Thanksgiving:

Happy holidays cows! We hope you had a nice break and killed it at your local Thanksgiving races. We have a lot happening this week, so hopefully you are well rested and ready! Be ready for elections, holiday lights run... and the MILK MILE!

Here's why a few cows are thankful for

Claire Wisniewski: "I am thankful for fun, interesting people to run with (especially when it's cold and dark!)"

Lauren Tears: "I'm thankful that there are always people to run with in WTC to help ground me during finals"

Jacob Alejandro- "I'm thankful for the strong team dynamic that balances competitive energy with fun socials"

Nora McCormick- "I'm grateful for my WTC friends and the Hoyt Park loop"

Addison Bass- "I'm thankful for my family, my roommates, casetta sandwiches, jello, Mound St., and all of the amazing people I met here at WTC"

Nathan Simon- "I'm thankful for my VP's"

(Nathan Simon would also be thankful for those who want to purchase cow print uniforms to send him a message on Slack with your jersey size and to show up to election night!)

Lauren Fligge- "I am grateful for being part of an amazing and supportive running community and for our new holiday, Brinner"

Adam Kitay- "Ethan"

AWARDS

It's that time of the season to vote on awards! We put in hard work this season, so make sure your fellow cows get recognized for it! During our election night we'll be giving out awards based on your votes, so take some time to fill out the form!

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will be on Wednesday, December 4th at 8 P.M., so start thinking about what positions you could see yourself in! Add your name to the list of candidates!

There are 13 positions, so there are many ways you can contribute to the club. If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions.

Elections will be run as follows:

You can sign up for as many positions as you like, but indicate which position you would like most with a "$" before your name
Elected position candidates will deliver a speech (maximum 2 minutes) to everyone present at elections
Appointed position candidates will deliver a speech (maximum 2 minutes) to only the newly-elected board members
Candidates will receive 30 seconds and 10 seconds remaining
Positions will be voted on in succession from left to right on the form (starting with president and ending with meet coordinator)
If you run unopposed, you are not required to give a speech

MIlk MIle

Test your gut and your grit THIS FRIDAY, December 6th. Before each lap of this race, you'll chug a full glass of chocolate milk. Four glasses of milk, four laps, 1600 meters. There's also a milk 400m for those more sprints-inclined. Who will be the champions this year?! Sign up here

Holiday Lights Run

It's beginning to look (and feel) a lot like Christmas! Olin Park has taken that to heart, being covered in all kinds of festive lights! Meet at Engineering Hall at 5:30 on Thursday, December 5th to run over to the lights for one of our most favorited traditions! For those who do not want to run, you can meet us at 5:50 at Olin Park to walk through!!

Volunteering

Get out into your community and volunteer with WTC! Create positive impacts and get rewarded if you're one of the cows with the most volunteer hours at the end of the semester!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

If you want to sign up to volunteer, please do so on the volunteer spreadsheet!

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 pm

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, Strava, and Facebook groups.

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! Good luck at Nationals, you've got this!

Moosletter — Week of November 24th!

Week Recap:

The cows had a busy weekend with our new holiday, Brinner, the Cross Country National Championships, and one of our best traditions, Informal!! With all of this, it is important to get a break... which we do! Thanksgiving break is coming up this week and practice will not be held on Wednesday and Thursday!! Enjoy your break and good luck at your local Turkey Trot!

AWARDS

It's that time of the season to vote on awards! We put in hard work this season, so make sure your fellow cows get recognized for it! During our election night we'll be giving out awards based on your votes, so take some time to fill out the form!

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will be on Wednesday, December 4th at 8 P.M., so start thinking about what positions you could see yourself in! Add your name to the list of candidates!

There are 13 positions, so there are many ways you can contribute to the club. If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions.

Elections will be run as follows:

You can sign up for as many positions as you like, but indicate which position you would like most with a "$" before your name
Elected position candidates will deliver a speech (maximum 2 minutes) to everyone present at elections
Appointed position candidates will deliver a speech (maximum 2 minutes) to only the newly-elected board members
Candidates will receive 30 seconds and 10 seconds remaining
Positions will be voted on in succession from left to right on the form (starting with president and ending with meet coordinator)
If you run unopposed, you are not required to give a speech

MIlk MIle

Test your gut and your grit on December 6th. Before each lap of this race, you'll chug a full glass of chocolate milk. Four glasses of milk, four laps, 1600 meters. There's also a milk 400m for those more sprints-inclined. Who will be the champions this year?!

Holiday Lights Run

It's beginning to look (and feel) a lot like Christmas! Olin Park has taken that to heart, being covered in all kinds of festive lights! Meet at Engineering Hall on Thursday, December 5th to run over to the lights for one of our most favorited traditions!

Volunteering

Get out into your community and volunteer with WTC! Create positive impacts and get rewarded if you're one of the cows with the most volunteer hours at the end of the semester!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

If you want to sign up to volunteer, please do so on the volunteer spreadsheet!

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 pm

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, Strava, and Facebook groups.

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! Good luck at Nationals, you've got this!

Moosletter — Week of November 17th

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will be on Wednesday, December 4th at 8 P.M., so start thinking about what positions you could see yourself in! Add your name to the list of candidates!

There are 13 positions, so there are many ways you can contribute to the club. If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions.

Elections will be run as follows:

You can sign up for as many positions as you like, but indicate which position you would like most with a "$" before your name
Elected position candidates will deliver a speech (maximum 2 minutes) to everyone present at elections
Appointed position candidates will deliver a speech (maximum 2 minutes) to only the newly-elected board members
Candidates will receive 30 seconds and 10 seconds remaining
Positions will be voted on in succession from left to right on the form (starting with president and ending with meet coordinator)
If you run unopposed, you are not required to give a speech

BRINNER!

The Wisconsin Track Club is delighted to introduce our very first HOLIDAY: BRINNER! Even though this was a tradition before, we are taking this to a whole new level where breakfast meets festive cheer! Don your coziest holiday PJs and join us for a night of warm laughter, good company, and a feast fit for St. Milkerz himself—our jolly mascot who keeps the chocolate milk flowing all season long.

On the menu: fluffy pancakes (chocolate chip and plain), velvety chocolate milk, refreshing orange juice, and make sure to BYOB (Bring your own Bacon) Together, we’ll turn this magical night into a new cornerstone of WTC traditions. Let’s celebrate the season with full hearts and even fuller plates. See you at the Cow House Thursday night!!

 

Pie a board member!

Do you want to pie a board member? Here’s your chance to make a sweet memory by taking aim at your favorite—or most deserving—board member! This will take place during brinner and all donations will proceed to lowering prices for the WTC meets and socials! If you have any questions, contact (or pie) Jenna Auth!!

NCAA NATIONALS

The NCAA Cross Country National Championship is coming to Madison this weekend, and it’s going to be vert exciting! Be sure to keep an eye out for a sign-up list from Dylan, our travel coordinator, so you can secure your spot and join in on the action. This is a fantastic opportunity to witness some of the best collegiate runners in the nation compete right here in our city. Don’t miss out—let’s show up and support the athletes while enjoying a great day of racing!

Also, check out the events that Heartbreak is hosting throughout the week too!!

Volunteering

Get out into your community and volunteer with WTC! Create positive impacts and get rewarded if you're one of the cows with the most volunteer hours at the end of the semester!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

If you want to sign up to volunteer, please do so on the volunteer spreadsheet!

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 pm

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, Strava, and Facebook groups.

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! Good luck at Nationals, you've got this!

Moosletter — Week of November 10th

NIRCA NATIONALS

The Cows had a great weekend at Nationals in Hershey PA to wrap up the XC season!

The women’s team took home the silver this past weekend! The men’s team also combined for a great placing, coming in 6th!

Lots of cows had amazing personal races as well, snagging All-American Status.

Women: Leah Remiker(1st Team), Anna Nguyen(1st Team), Claire Matthai(2nd team)

Men: Mason Weber(2nd Team)

Great job to everyone who raced, we hope you had fun!

Results and Photos

BRINNER!

On a mystery date in November we'll be having breakfast for dinner! Come over to enjoy some pancakes with the club. Make sure to keep your calendars clear and be on the lookout for the official date and time!

 

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2025 comes the end of the current board members' terms. They will run in December, so start thinking about what positions you could see yourself in!

There are 13 positions, so there are many ways you can contribute to the club. If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Here is a list of all the current board members with their contact information.

These 13 board positions include: President, VP of Women's Distance, VP of Men's Distance, VP of Women's Sprints/Field, VP of Men's Sprints/Field, Treasurer, Meet Coordinator, Travel Coordinator, Secretary, Volunteer Coordinator, Webmaster, Photographer, and Apparel Coordinator.

 

Volunteering

Get out into your community and volunteer with WTC! Create positive impacts and get rewarded if you're one of the cows with the most volunteer hours at the end of the semester!

RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.

If you want to sign up to volunteer, please do so on the volunteer spreadsheet!

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 pm

Day Workout

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, Strava, and Facebook groups.

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! Good luck at Nationals, you've got this!