Moosletter — Week of April 28th

April 28, 2024Leave a comment

drake Alternative and Crazylegs!

The Cows had a very busy weekend between two races!! First, we had the Drake Alternative on Thursday the 25th! There were two club records broken, the first one being the women's 4x1 broken by Kate Bjorklund, Haili Brone, Sabina Dayal, and Mirielle Sherman, and the second one being the women's 400m Hurdles broken by Lily Hamacher! On top of this, Matt Stilling went sub 4:00 in the 1500m! Second, we had Crazylegs this Saturday and we had many Cows come out to compete with the community! Though it was a very hot and windy day, Matt Stilling finished 9th overall and Adam Kitay placed 15th overall! 7 other cows also finished within the top 50 as well! Cows Achieve!

FIELD DAY!

In the thunderous coliseum of destiny (Ed Klief park), where the tempest of competition howls with merciless zeal, only the elite dare to stake their claim. Here, beneath the unforgiving spotlight of fate, Cows clash and champions rise from the ashes of the ordinary. With hearts forged in the fires of relentless ambition and eyes set on the glittering prize of eternity, these daunting contenders transcend mere mortals. For in this grand spectacle of triumph and glory, where legends are born and myths are made, remember this undying truth: only the best can conquer, only the best can reign supreme, and only the best can etch their names in the annals of victory! Mark your calendars for the ultimate Field Day Social this Saturday (The 4th)! Get ready to gear up for a Field Day where only the best Cows can claim the title of Field Day Champion! Sign up here

BADGER CLASSIC AND MESSAGE FROM JENNA:

Hey, cows!

Coming to you live from College Library is your newest volunteering opportunity and a good way to help WTC raise some funds. This Friday the Badger Classic track meet is happening at McClimon and we were asked to help run events. If you're not too busy with finals or want a little study break please come by to help out!! Anytime that you can spare is greatly appreciated! Don't leave the VPs and me hanging 🙂

The sign up spreadsheet for volunteering at the Badger Classic can be found here. Bring your cow friends for a fun time! Rumor has it we may even get to watch some of our fellow members compete D1! You won't want to miss out.

Sign up for the event (or events if you can stick around) that you would like to help with on the spreadsheet by entering your name. Please keep field events to two people per event max so that we can have people spread out evenly among events. For running event set up, anyone can jump in as needed. Throwing events will be hosted at the Goodman Softball Complex, NOT McClimon. It is nearby and you enter it into your phone for directions if needed. For any events that you are helping with, you will need to show up 45 minutes before the start time of that event.

Please shoot me a text, or email, or stop me at practice if you have any questions. I know that this is a really inconvenient time of the semester but if you can spare the time please help out! This is also a good chance to try to get those volunteering hours in and get an incentive if you want one.

Happy studying,

Jenna Auth
WTC Volunteer Coordinator
(715)448-0379 | jgauth@wisc.edu

VOLunTEERING

We have a lot of fun events coming up so make sure to sign up for them!

RACE is happening now and the sign up sheet is open!! It takes place every Saturday morning from 9-10am and it is a great way to get out into the community and represent WTC!

Summer Track Series is coming up and Jenna is gaging interest for who can come and volunteer! Make sure to fill out this form if you are interested!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar. If you have any question or concerns contact our volunteer coordinator, Jenna Auth!

DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday April 29	Mid-distance workout Base Run + 150m Flys 3-6 miles easy with 4-6 x 150m Flys. Use the first 50m to build into it and then work down to 800m/400m effort (slow walk back recovery).1-2 mi cooldown Long distance workout Base Run + 200m Zooms 4-7 miles easy with 3-4 x 200m Zooms (200m slow jog recovery). Each 50m faster than the previous one (ie. 10k-5k-3k-mile). 1-2 mi cooldown Ancillary: Medball Circuit #1, Core #1
Tuesday April 30	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none
Wednesday May 1	Last Big Workout (10 days out) before the La Crosse Last Chance Meet Middle Distance 2-3 mile easy warmup + drills and a few strides 400 almost all out: ~95% effort (8’ recovery) 2-3x800m @ 5k effort (2:30’ recovery) 3’ recovery after the 800’s 3-4x200m @ 800m effort (2’ recovery) 1-2 mile cooldown Long Distance 2-3 mile easy warmup + drills and a few strides 4x800m @ 5k pace (400m steady recovery) 5’ recovery (walk or light jog) 800m cutdown: Each 200m progressively faster, finishing close to mile-800m effort 1-2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday May 2	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday May 3	Base Run + 4-6 strides 6-9 miles easy with 4-6 x 100m strides at the end of the run. Ancillary: General Strength Circuit (1-4) x1*
Saturday May 4	Long Run 8-12 miles easy Ancillary: Hip/Glute Circuit #1
Sunday May 5	Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1

Moosletter — Week of April 21st

April 21, 2024April 22, 2024Leave a comment

FORMAL!

The Cows had a very fun time at formal on Saturday at the Monona Terrace!! The food and cake were very good, the video recap was amazing , and we got many laughs out of Alex's (corny?) jokes! Also a shout out to Maia Nebo for winning the very first formal Kahoot! Here is the link to the pictures

Award Winners:

Female Rookie Cow: Emily Barclay

Male Rookie Cow: Vincent Mendy

Female Freshman Cow: Grace Nwankwo

Male Freshman Cow: Nathan Phillips

Female Social Cow: Claire Miller

Male Social Cow: Alex Edwards

Female Most Improved Cow: Lily Hamacher

Male Most Improved Cow: Adam Kitay

Behind the Scenes Cow: Jenna Auth

MVP of Women's Sprints/Field: Mirielle Sherman

MVP of Women's Distance: Paulina Wüestefeld

MVP of Men's Sprints/Field: Jaecan Fratzke

MVP of Men's Distance: Michael Kuhn

Leadership Cow: Emma Hudson

Community Cow: Greig Dimailig

Not Pictured But Always Taking Pictures Award: Liam Beran

Breadstick Champion: Maddox Fluno

John Wick Award: Alex Beckerman

Quality Fitness Cow: Nathan Tsang

Doppelgänger Cows: Megan Zibton and McKenna Thom

Cutest Cow (Hrishi), Most Adorable Runner (Hrishi), My Little Pookie Bear Schnookems (Hrishi): Tony Camacho

VOLunTEERING

We have a lot of fun events coming up so make sure to sign up for them!

RACE is happening now and the sign up sheet is open!! It takes place every Saturday morning from 9-10am and it is a great way to get out into the community and represent WTC!

Summer Track Series is coming up and Jenna is gaging interest for who can come and volunteer! Make sure to fill out this form if you are interested!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar. If you have any question or concerns contact our volunteer coordinator, Jenna Auth!

OutdOOR SEASON

Drake Alternative: The Drake Alternative will take place this Friday at UW Whitewater at 11am! Signup is closed

Eagle Open: The Eagle Open will take place at UW La Crosse on May 10th at 11am! Sign up is open and closes May 3rd!

These are the last two meets of the season so make sure to sign up for them if you wish to race this season!

Check for upcoming meets and sign ups here!!

Crazy Legs is also coming up this Saturday! If you are interested sign up here

If you have any questions contact Alex Marrione

DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday April 22	Mid-distance workout if racing @ Whitewater 2-3 mile easy warmup + drills and a few strides 2x400m @ mile effort w/ 45-60 seconds rest, 4x200m @ mile down to 800m pace w/ 200m jog rest 1-2 mile cooldown Long-distance workout if racing @ Whitewater 2-3 mile easy warmup + drills and a few strides 800m @ 5k effort, 300m jog, 2x400, 2x200 @ 5k down to 1mile effort w/ 200m jog in between 1-2 mile cooldown Mid-Distance & Distance Combined Workout if racing @ Crazylegs 2-3 mile easy warmup + drills and a few strides 4-6 x 1K @ 8k effort (goal Crazylegs pace), 4 x 30 sec hills (Observatory or similar graded hill) with slow jog down recovery High Volume Athletes run 6 1k intervals, lower volume athletes run 4-5 1k intervals. 90 seconds slow jog rest between 1k’s - finish near a hill, 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 Ancillary: Medball Circuit #1, Core #1
Tuesday April 23	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none
Wednesday April 24	Competing @ Whitewater Easy distance run + fartlek strides 5-8 miles easy + 8 x 20sec fartlek strides @ mile effort (40 sec easy jog rest) during the end of the run. Ancillary: General Strength #1-4 (pick 1-2 circuits) Competing @ Crazylegs Light Fartlek Workout 2-3 mile easy warmup + drills and a few strides 1’-2’-3’-4’-3’-2’-1’ Fartlek w/ 1’ jog rest in between Effort should be ~10k-10mi effort. Start out relaxed and work the pace down a bit over the second half. 1-2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday April 25	Competing in Friday’s meet Easy pre-meet 3-5 miles with 2-4 light strides Competing in Saturday’s meet Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1
Friday April 26	Drake Alternative Meet @ UW-Whitewater If competing @ Crazylegs Easy pre-race 3-5 miles with 2-4 light strides Ancillary: Hip/Glute Circuit #2
Saturday April 27	Crazylegs Classic If you competed @ Whitewater Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1 If you didn’t compete in either race Long Run 8-12 miles easy Ancillary: Hip/Glute Circuit #2
Sunday April 28	If you competed @ Crazylegs Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1 Whitewater competitors & those who didn’t compete Base Run + Strides 4-8 miles easy w/ 4-6 strides Ancillary: General Strength Circuit (1-4) x1*

Moosletter — Week of April 14th

April 14, 2024April 15, 2024Leave a comment

FORMAL!

Time to dust off the nice clothes and get fancy as Formal is THIS WEEKEND! This will be a fun way to cap off this amazing season! We will be at Monona Terrace, eat dinner, give out awards (vote here), take pictures, and look back on a great year of competing! Full information can be found here

Formal sign up is closed, but the awards form is still open until the 18th! Also the form for fizzy fun closes on Monday the 15th!

Check the slack for any information about formal throughout the week!

UPcoming socials!

At distance practice on Tuesday we will be doing a FRUN!!! We will be finishing our run at Greenbush donuts- Make sure to bring cash or a card to practice to buy yourself a sweet treat 🙂

There is a female social this Wednesday at 8pm at Emma’s Apartment! More detailed information will be sent in #wtc-women, so make sure you are in that channel for details on the fun night we have planned.

BBBBBBBB (big boys beers brats baseball basketball ball ball bash) will be going down on Friday at 5 pm this week! This will be full of brats, burgers, boys, and (sports) balls.

VOLunTEERING

We have a lot of fun events coming up so make sure to sign up for them!

RACE is happening now and the sign up sheet is open!! It takes place every Saturday morning from 9-10am and it is a great way to get out into the community and represent WTC!

Summer Track Series is coming up and Jenna is gaging interest for who can come and volunteer! Make sure to fill out this form if you are interested!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar. If you have any question or concerns contact our volunteer coordinator, Jenna Auth!

OutdOOR SEASON

Drake Alternative: The Drake Alternative will take place at UW Whitewater on Friday, April 16th at 11am! Signup is open and closes This Friday.

Eagle Open: The Eagle Open will take place at UW La Crosse on May 10th at 11am! Sign up is open and closes May 3rd!

These are the last two meets of the season so make sure to sign up for them if you wish to race this season!

Check for upcoming meets and sign ups here!!

Crazy Legs is also coming up on the 27th! If you are interested sign up here

If you have any questions contact Alex Marrione

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Monday	McClimon 5:30 Option one: 200m x 5-7 Depending on how you feel 75-85% Rest 4-5 min between Option 2: 400 m x 3-5 Depending on how you feel 75-85% Rest 6-7 min
Tuesday	Turf fields 30 m flys One set of plyos
Wednesday	McClimon Event day/ workout 100, 150, 250, (200), 100 ~ 95 % 4 min for 100m, 5-8 min others 2x Broken 400’s 200m @ 95% 45s rest, 200m @95%. ~6 min rest between
Thursday	Mid distance hill (5:30 pm) Two options for areas of focus (Speed or Speed Endurance) Option 1 speed work: To first sign (all out) 6-8 reps with 4-6 rest Option 2 speed endurance: To the speed table 4-6 reps definitely aim for 6 Should be around 85% 4-5 min rest

DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday April 15	Mid-distance workout Race Pace 2-3 mile easy warmup + drills and a few strides 3x800m w/ 5min rest (first rep @ 3k-mile effort, last two at mile effort) 1-2 mile cooldown Long-distance workout Race Pace 2-3 mile easy warmup + drills and a few strides Continuous alternation workout. 4800m (~3 miles) of total work. 4x(800m @ 5k pace, 400m steady effort). Focus on finding your 5k rhythm, while also not “letting off the gas” too much during the steady effort portions. 1-2 mile cooldown Ancillary: Medball Circuit #1, Core #1
Tuesday April 16	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none
Wednesday April 17	Mid-distance Speed Endurance 2-3 mile easy warmup + drills and a few strides 2x(300m,200m,100m) w/ 2:30-3min jog/walk rest in between @ 800m pace 1-2 mile cooldown Long-distance Speed/Strength Endurance Blend 2-3 mile easy warmup + drills and a few strides 800m (3k effort), 400m (1mi effort), 500m (3k effort), 200m (800 effort) w/ 2min rest in between intervals 1-2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday April 18	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday April 19	Base Run + 4-6 strides 6-9 miles easy with 4-6 x 100m strides at the end of the run. Ancillary: General Strength Circuit (1-4) x1*
Saturday April 20	Long Run w/ 2x(90s-60s-45s-30s) Fartlek 8-12 miles total distance run. Once you’re ~halfway through the long run, begin fartlek work. Rest is equal to the rep. Longer reps should be closer to 5k-10k effort and then gradually work the pace down closer to mile effort on the shorter intervals. 2 minute easy jog in between sets. Example: 90sec @10k effort (90 sec jog rest), 60sec @5k effort (60 second jog rest),.......etc. Ancillary: Hip/Glute Circuit #1
Sunday April 21	Recovery Day + Strides 3-7 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1*

Moosletter — Week of April 7th

April 8, 2024April 8, 2024Leave a comment

Viking Olympics and Nationals!

Congratulations on all of the cows that competed at Viking Olympics and NIRCA Nationals this weekend! We had some amazing performances including Jaecan Fratzke who beat the 100m club record with a 10.85, Lily Hamacher placing first in the 100m at Viking Olympics! Also the women's 4x1 set a new club record too! At Nationals, Lauren Fitzsimmons with a 6th place finish in the 1500m, Duncan Lawler with a 5th place finish in High Jump, Kate Terrance with a 6th place finish in High Jump, and Mirielle Sherman with a 4th place finish in both the 200m and 400m in addition to breaking the club record in the 100m and 200m!

VOLunTEERING

We have a lot of fun events coming up so make sure to sign up for them!

First is coming up this Thursday from 9-11pm, We have a really cool opportunity as a club to volunteer for the national club basketball tournament that RecWell is hosting, so make sure to sign up to watch some basketball and get points for our club!! (Help us bring back our Club of the Year title!!)

Second, RACE is happening now and the sign up sheet is open!! It takes place every Saturday morning from 9-10am and it is a great way to get out into the community and represent WTC!

Third, Summer Track Series is coming up and Jenna is gaging interest for who can come and volunteer! Make sure to fill out this form if you are interested!

All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar. If you have any question or concerns contact our volunteer coordinator, Jenna Auth!

OUTDOOR SEASON

Beloit Relays: Our second meet is in Beloit WI and it is another new meet! Because there is no nationals this year (for most people), this meet is the closest thing to a major meet program we will have this season. Every major outdoor event is offered besides the 4x2, this also includes a 10k for those who decide to run 25 laps around a track...
Signup deadline is closed

Check for upcoming meets and sign ups here!!

Crazy Legs is also coming up on the 27th! If you are interested sign up here

If you have any questions contact Alex Marrione

Moosletter — Week of March 31st

April 1, 2024April 1, 2024Leave a comment

OUTDOOR SEASON

With indoor season wrapping up- and WAY too much time spent on a 200m track- it is finally time for outdoor season!! Our first two meets are coming up after spring break so make sure you sign up for them here!!

Viking Olympics: You heard it here!! The cows are headed to the olympics this saturday!! Not in Paris but in Rock Island, Illinois. This is our first outdoor meet of the year, and is a great way to get back into racing after spring break. The events offered are pretty limited so make sure to check the meet information document or ask Alex Marrione! They offer a 3x1 shuttle hurdle race which is a cool opportunity that this meet offers.

Signup deadline is Closed.

Signup deadline is Saturday, April 6^th at 11:59 PM.

Crazy Legs is also coming up on the 27th! If you are interested sign up here

Signup is here.

If you have any questions contact Alex Marrione

Moosletter — Week of March 24th

March 24, 2024March 24, 20242 Comments

OUTDOOR SEASON

Viking Olympics: You heard it here!! The cows are headed to the olympics!! Not in Paris but in Rock Island, Illinois. This is our first outdoor meet of the year, and is a great way to get back into racing after spring break. The events offered are pretty limited so make sure to check the meet information document or ask Alex Marrione! They offer a 3x1 shuttle hurdle race which is a cool opportunity that this meet offers.

Signup deadline is Saturday, March 30^th at 11:59 PM.

Signup deadline is Saturday, April 6^th at 11:59 PM.

Signup is here.

If you have any questions contact Alex Marrione

Moosletter — Week of March 17th

March 18, 2024March 24, 2024Leave a comment

OUTDOOR SEASON

Signup deadline is Saturday, March 30^th at 11:59 PM.

Signup deadline is Saturday, April 6^th at 11:59 PM.

Signup is here.

If you have any questions contact Alex Marrione

PHOtography Help

Liam has implemented a club photographer list! If you're interested in photographing any of our meets or social events, mark yourself down in this sheet; this'll help Liam keep track of and reach out to people who might be able to photograph if he's busy or racing . It's a great way to gain some sports photography experience, help contribute to promoting the club via social media and document the memories we make at each meet. Feel free to DM Liam if you have any questions.

DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday March 18	Mid-distance workout Intervals @ mile effort 2-3 miles warmup, drills, & a few strides -Group 1: 3x(500m-300m) @ mile effort w/ 60-90 sec rest between the intervals, 4-5 min rest b/t sets -Groups 2&3: 3x(500m-300m) @ mile effort w/ 90 sec rest between the 500m & 300m, 4-5 min rest b/t sets 2 mile cooldown Long-distance workout Pace Variation Work 2-3 miles warmup, drills, & a few strides -Group 1: 1600 (5k), 400 (mile), 1200 (5k), 300 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps -Groups 2&3: 1600 (5k), 200 (mile), 1200 (5k), 200 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps 2 mile cooldown Ancillary: Medball Circuit #1, Core #1
Tuesday March 19	Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none
Wednesday March 20	Tempo pace, 10k pace, & Hill Sprints Mid-distance & Distance Combined 2-3 miles warmup, drills, & a few strides -Group 1: 15-20min @ tempo, 3min rest, 5min @ 10k pace, 3 minutes rest, 5x15-sec hill sprints (walk down recovery) -Groups 2&3: 10-15min @ tempo, 3 minutes rest, 5 min @ 10k pace, 3 minutes rest, 5x15-sec hill sprints (walk down recovery) 2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday March 21	Recovery Day 3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday March 22	Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1
Saturday March 23	Mid-distance Easy Long run 8-12 miles with four fast strides to finish Long-distance Easy long 8-13 miles with 6x30sec surges w/ 1:30 easy in the last two miles Ancillary: Hip/Glute Circuit #2
Sunday March 24	Recovery Day + Strides 3-7 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1*

Moosletter — Week of March 10th

March 10, 2024March 11, 2024Leave a comment

OUTDOOR SEASON

Signup deadline is Saturday, March 30^th at 11:59 PM.

Signup deadline is Saturday, April 6^th at 11:59 PM.

Signup is here.

If you have any questions contact Alex Marrione

PHOtography Help

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Monday March 11

Monday: Shell 10:10

Two options:
- Long: 2x500 90-95%
  - Rest 15 min
- Short 3x200 95%
  - Rest 10 min

Tuesday March 12

Tuesday: ~ 5:50 Far West fields past hospital

ultimate frisbee w Distance
- Other things possible

Wednesday

March 13

Wednesday: Shell 10:10

Hurdle Hops
Event work
- If not running outside Thursday can do workout then events

Thursday

March 14

Thursday: Turf Field 5:30

Aim for 6, 5-6 150s @80%
- 3 min rest

DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Week of March 11 - 17
Monday March 11	Mid-distance & Long-distance combined Tempo & Hills 2-3 mile warmup, drills, & a few strides Group 1: 15-20min threshold (Cross Country effort), 4-min walk-ez jog rest, 6x30sec hills @ 3k-mile effort w/ jog down recovery Groups 2&3: 10-15min threshold (Cross Country effort), 4 minutes walk-ez jog rest, 4-6x30sec hills @ 3k-mile effort with jog down recovery 2 mile cooldown Ancillary: Medball Circuit #2, Core #2
Tuesday March 12	Recovery Day ULTIMATE FRISBEE Ancillary: none
Wednesday March 13	Mid-distance 2-3 miles warmup, drills, & a few strides 2x800m w/ 2min rest @ 5k pace, 3-5 min rest, 4x200m @ mile pace with 200m jog, 3-5 min rest, 2-3x150m @ 800m pace (walk back recovery) 2 mile cooldown Long-distance combined (all groups combined) 3k and Mile Pace Intervals 2-3 miles warmup, drills, & a few strides 4-6x800m w/ 2min rest @ 5k pace, 3-5 min rest, 4x200m @ mile pace with 200m jog 2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday March 14	Recovery Day 3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday March 15	Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional General Strength Circuit (1-4) x1
Saturday March 16	Long Run 8-12 miles + 6x45sec surges at the end (90 seconds jog rest) Ancillary: Hip/Glute Circuit #1
Sunday March 17	Recovery Day + Strides 3-7 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1*

Moosletter — Week of March 3rd

March 3, 2024March 4, 2024Leave a comment

INDOOR SEASON Highlights

The indoor season is officially over after the Illinois Club Relays last weekend. Between Big Dawg, Panther Tune-up and the Club Relays we had 61 top-10 performances including 9 club records! Cows Achieve!

Big Dawg: We had 16 top-10 performances and 3 club records!

Haili Brone ran a 8.4 in the women's 60m which put her 4th on the list! She also ran a 28.10 in the women's 200m which put her 7th!
Mirielle Sherman broke the club record for women's 200m with a time of 26.99!
Lauren Tears ran a 1:06.59 in the women's 400m to put her 10th on the list!
Dasha Vorontsov ran a 5:16.72 in the women's mile to put her 2nd on the list! She also ran a 2:30.04 in the women's 800m to put her 10th!
Paulina Wuestefeld broke the club record for the women's mile with a time of 5:08.73! She also ran a 2:22.70 in the women's 800m to put her 3rd on the list!
Adam Kitay ran a 16:03.86 in the men's 5000m to put him 5th on the list!
Alex Beckerman ran a 16:50.27 in the men's 5000m to put him 7th on the list!
Kate Bjorklund jumped 1.40m in the women's high jump to put her 10th on the list!
Abayomi Awoyomi broke the club record for men's triple jump with a distance of 13.68m! He also jumped 6.74m in the men's long jump to put him 2nd on the list!
Joe Remiker jumped 6.24m in the men's long jump to put him 6th on the list!
Jarett Chinn jumped 6.18m in the men's long jump to put him 8th on the list!
Jalynn Horacek jumped 4.56m in the women's long jump to put her 6th on the list!

Panther Tuneup: We had 15 top-10 performances and 2 club records!

Jordan Ranum broke the club record for the men's 60m with a time of 7.07!
Jaecan Fratzke ran a 7.19 in the men's 60m to put him 5th on the list!
Caroline Van Der Loop ran a 28.17 in the women's 200m to put her 8th! She also ran a 8.64 in the women's 60m to put her 10th on the list!
Sabina Dayal ran a 27.71 in the women's 200m to put her 3rd on the list!
Lily Hamacher ran a 1:00.91 in the women's 400m to put her 2nd on the list! She also ran a 27.77 in the women's 200m to put her 4th!
Mirielle Sherman broke the club record for the women's 400m with a time of 59.90!
Michael Kuhn ran a 4:19.22 in the men's mile to put him 2nd on the list!
Matt Stilling ran a 4:23.93 in the men's mile to put him 7th on the list!
Anna Nguyen ran a 5:23.72 in the women's mile to put her 5th on the list!
Dasha Vorontsov ran a 10:56.48 in the women's 3000m to put her 6th on the list!
Mikayla Halliburton ran a 11.58 in women's 60m hurdles to put her 10th on the list!
Jacob Stugelmeyer jumped 1.90m in men's high jump to put him 2nd on the list!
Ryan Guest jumped 4.79m in women's long jump to put her 2nd on the list!

Club Relays: We had 30 top-10 performances, 4 club records, and 1 meet record!

Mirielle Sherman ran a 8.25 in the women's 60m to put her 2nd on the list!
Kate Bjorklund ran a 8.49 in the women's 60m to put her 8th on the list!
Paulina Wuestfield broke the club record for women's 3000m with a time of 10:37.051
Alejandro De La Torre ran a 8:53.80 in the men's 3000m to put him 2nd on the list!
Lauren Fitzsimmons ran a 10:51.59 in the women's 3000m to put her 4th on the list!
Adam Kitay ran a 8:59.98 in the men's 3000m to put him 7th on the list!
Anna Nguyen ran a 11:19.12 in the women's 3000m to put her 10th on the list!
Lily Hamacher ran a 9.26 in the women's 60m hurdles to put her 2nd on the list! She also threw 7.60m in shot put to put her 6th!
Jalynn Horacek ran a 10.47 in the women's 60m hurdles to put her 3rd on the list! She also jumped 9.66m in women's triple jump to put her 9th on the list!
Hattie Killeen ran a 10.49 in the women's 60m hurdles to put her 4th on the list!
Jordan Ranum ran a 9.06 in the men's 60m hurdles to put him 5th on the list!
Claire Biegalski broke the club record in women's high jump with the height of 1.55m!
Duncan Lawler jumped 1.90m in men's high jump to tie with 2nd on the list!
Jaecan Fratzke jumped 6.26m in men's long jump to put him 4th on the list!
Kate Bjorklund jumped 4.66m in women's long jump to put her 4th on the list!
Lisa Mills jumped 4.36m in women's long jump to put her 10th on the list!
Megan Zibton jumped a 9.85m in women's triple jump to put her 6th on the list!
Alex Luehrs threw 11.87m in men's shot put to put him 4th on the list!
Vincent Mendy threw 10.44m in men's shot put to put him 8th on the list!
Lauren Tears threw 7.73m in women's shot put to put her 5th on the list!
Haili Brone, Jayde Sitko, Mirielle Sherman, and Paulina Wuestefeld broke the club record for women's SMR with a time of 4:21.28
Tommy Dougherty, Jake Slavish, Jordan Ranum, and Jarett Chinn ran a 3:39.80 in the men's SMR to put them 4th on the list!
Mirielle Sherman, Jayde Sitko, Lily Hamacher, and Sabina Dayal ran a 1:54.21 in the women's 4x200m to put them 2nd on the list!
Jordan Ranum, Jake Slavish, Jaecan Fratzke, and Jarett Chinn ran a 1:33.57 in the men's 4x200m to put them 3rd on the list!
Lilly Olsen, Caroline Van Der Loop, Maisie Pederson, and Hailie Brone ran a 1:58.49 in the women's 4x200m to put them 5th on the list!
Jordan Ranum, Jarett Chinn, Tommy Dougherty, and Jake Slavish ran a 3:27.08 in the men's 4x400m to put them 2nd on the list!
Maisie Pederson, Lauren Tears, Lauren Holthaus, Keley Sereno ran a 10:00.98 in the women's 4x800m to put them 3rd on the list!
Lily Hamacher, Emily Barclay, Maisie Pederson, and Mirielle Sherman broke the club AND meet record with a time of 4:05.89!

Missed the indoor season? Make sure to check here for future meets

PHOtography Help

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Monday, March 4th	3 - 4 sets of 4 x 60m @ speedy Rest between reps: walk back Rest between sets: 3 minutes Events after, or cut halfway if desired
Tuesday, March 5th	Line hops plyos
Wednesday, March 6th	if not running outside Thursday should do workout then events (its a fun one) Otherwise event work
Wednesday, March 7th	4 - 6 sets 1 set: Jump squats 30-45 seconds 150m @ 85% pace Rest 3 minutes

DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday March 4	Mid-distance workout Strength endurance + speed hill circuits. All groups together. Easy distance run for 2-3 miles prior to intervals. Following easy running, perform drills and then run hills. 4-6x1min hill reps @ 3k-5k effort with slow jog down recovery, 4 minutes rest after the last 1-minute rep, then 4x10sec hill sprints @ 800m effort with slow WALK down recovery 2 mile cooldown. Long-distance workout Strength endurance + speed hill circuits. All groups together. Easy distance run for 2-3 miles prior to intervals. Following easy running, perform drills and then run the hill circuits. 6-8x1min hill reps @ 3k-5k effort with slow jog down recovery, 4 minutes rest after the last rep, then 4x10sec hill sprints @ 800m effort with walk down recovery 2-3 mile cooldown. Ancillary: Medball Circuit #1, Core #1
Tuesday March 5	Flex Day 3-6 miles of easy running, 30-45 minutes of light cross training Ancillary: Optional General Strength Circuit (1-4) x1
Wednesday March 6	Mid-distance workout 2-3xBroken 500’s. All groups together. 2 mile warmup + a few strides 3xBroken 500m (300m @ mile, 50m walk, 150m @ 800m or faster), 3-4 minutes recovery between intervals. 2 mile cooldown Long-distance workout 3-4x(4x400m). All groups together. 2 mile easy warmup + a few strides 3-4 sets of 4x400m @ 5k effort (45” walk/standing rest, 4:00 ez jog set rest) 2 mile easy cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday March 7	Flex Day a few miles of easy running, light cross training, or off Ancillary: Optional Barefoot Circuits 1&3
Friday March 8	Planned Day Off
Saturday March 9	Long Run + strides Easy long run for distance 8-14 miles, depending on your mileage + 4xstrides at the end (walk back recovery) Ancillary: Hip Glute Circuit #2
Sunday March 10	Recovery Day + Strides 3-7 miles easy Ancillary: None

Moosletter — Week of February 25th

February 25, 2024February 25, 2024Leave a comment

Club Relays

THE COWS ACHIEVED!! We had some AMAZING performances with MANY MANY PR's at the Club Relays. Both the men's and women's teams took 2nd place! Congratulations to Lily Hamacher, Emily Barclay, Maisie Pederson, and Mirielle Sherman... they BROKE THE ALL TIME MEET 4x4 RECORD AND INDOOR CLUB RECORD with a time of 4:05.89!!! We also had many more amazing club history top-10 performances!!

Next week's moosletter will entail a full list of top-10 performances in the Indoor Track season recap!

Here are the links to the results and pictures!

To sign up for future meets click here

ASSASSIN TAG

LAST DAY OF ASSASSIN TAG IS THE 29TH!! Stay tuned in to see an alternate ending if there are multiple people standing on the 29th!

Out: Alex Edwards (First out), Nathan Phillips, Dylan Hartnek, Adam Kitay, Jacob Alejandro, Alice Hegeman, Alex Mcdowell, Nora McCormick, Olivia O'Callaghan, Justin Langbottom, Brianna Kiriago, Lily Hamacher, Kalea Zeender.

In: Jenna Auth, Claire Miller, Alex Beckerman, Tommy Dougherty, Alex Marrione, Lauren Fligge, Mirielle Sherman, Rachel Marcotte, Ryan Peplinski.

PHOtography Help

UPDATE: THE SHELL

Tommy has been working hard at getting us back in the shell, UW athletics has finally allowed us to access the shell one to two times a week. Unfortunately, the only time we are able to access the shell is from 10:15pm-12:15am... but it's better than no shell at all. The sprints/field will have practices there each week, and distance runners are always welcome to join and do workout of their own. Check the #general chat each weekend for a message from Tommy that will entail which days we have access to the shell.

VOLunTEERING

There is a volunteering event coming up this next weekend (March 2nd). All of the info for it is in the volunteering calendar. If anyone is interested in running, Beckerman and Jenna are looking for a third person to join their group! Please reach out to Jenna asap if you’re interested so she can get us registered

Get out into the community and volunteer with WTC! Volunteering is a great way to help out the club and it's outreach to the community! Also if you volunteer there are some cool new volunteering incentives! There will be a broader update in Jenna's February volunteering letter when she will have more info!

The link to the volunteer schedule is here

DISTANCE WORKOUT

DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall

Monday February 26	*Fartlek Workout (Optional, this can be adapted to the bike/elliptical as well)* 2 mile easy warmup + a few strides 2 x 90 seconds effort / 90 seconds recovery 2 x 60 seconds effort / 60 seconds recovery 2 x 30 seconds effort / 30 seconds recovery 2 x 15 seconds effort / 15 seconds recovery 2 mile easy cooldown The effort pace should start at around 10k pace and then progress from there (10k, 8k, 5k, 3k, etc.) Progress to a faster pace on the shorter efforts if you are feeling strong. Ancillary: Medball Circuit #1, Core #1
Tuesday February 27	Recovery Day 3-7 miles easy or 30-60 minutes of light Cross Training Ancillary: none
Wednesday February 28	Use the wind to your advantage (could gust up to 34 mph) Mid-distance workout 200m intervals @ mile effort. All groups together. 2 mile warmup + a few strides 2x(4x200m) @ mile effort. 200m slow jog between reps, 3 minutes rest between sets. 2 mile cooldown Long-distance workout Alternation workout @ 5k & steady effort. All groups together. 2 mile easy warmup + a few strides 4x(400m @ 5k effort, 800m down-tempo effort) of continuous effort. Should be 4800m of total work (~3miles) 2 mile easy cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday February 29	Recovery Day 3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday March 1	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). Ancillary: none or optional Core work
Saturday March 2	Long Run + strides Easy long run for distance 8-14 miles, depending on your mileage + 4xstrides at the end (walk back recovery) Ancillary: Hip/Glute Circuit #1
Sunday March 3	Recovery Day + Strides 3-7 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1*

Monday: McClimon 5:30	United long and short sprinters workout: 150m x 8-10 85% Rest 3 min between
Tuesday: Turf fields	30 m flys One set of plyos
Wednesday: McClimon	-Event day
Thursday: Turf Fields 5:30	Recovery plyos Stretch

	workouts coming soon

Will be put in once workouts are updated

Will be put in once workouts are updated

Will be put in once workouts are updated

drake Alternative and Crazylegs!

FIELD DAY!

BADGER CLASSIC AND MESSAGE FROM JENNA:

VOLunTEERING

OutdOOR SEASON

WTC Wordle and CoWnnections!

Join us

FORMAL!

FIELD DAY!

VOLunTEERING

OutdOOR SEASON

WTC Wordle and CoWnnections!

Join us

Beloit Relays!

FORMAL!

COWCAST!

Senior DAY

UPcoming socials!

VOLunTEERING

OutdOOR SEASON

WTC Wordle and CoWnnections!

Join us

Viking Olympics and Nationals!

FORMAL!

VOLunTEERING

Senior DAY

OUTDOOR SEASON

WTC Wordle and CoWnnections!

Join us

Spring Break

MARCH MADNESS

OUTDOOR SEASON

VOLunTEERING

WTC Wordle and CoWnnections!

Join us

Spring Break

MARCH MADNESS

OUTDOOR SEASON

VOLunTEERING

WTC Wordle and CoWnnections!

Join us

MARCH MADNESS

OUTDOOR SEASON

PHOtography Help

VOLunTEERING

WTC Wordle and CoWnnections!

Join us

OUTDOOR SEASON

Ultimate FrisBEE

FITNESS GRAM Pacer Test

PHOtography Help

WEEKLY VOLunTEERING UPDATE

WTC Wordle and CoWnnections!

Week of March 11 - 17

Join us

INDOOR SEASON Highlights

ASSASSIN TAG IS OVER!!

PHOtography Help

THE SHELL

WEEKLY VOLunTEERING UPDATE

WTC Wordle and CoWnnections!

Join us

Club Relays

ASSASSIN TAG

PHOtography Help

NEW MEMBERS

UPDATE: THE SHELL

VOLunTEERING

WTC Wordle and CoWnnections!

Join us