Category: Moosletter

Moosletter — Week of September 28th!

Leave a comment

Cross Country meet schedule

It's the best time of the year...leaves are changing, temperatures are dropping, and cross country lead carts are tearing across the nation. Join us for some (or all) of our cross country meets this season! Part of what makes our meets run so smoothly is the dedication of our Authorized Drivers. PLEASE REGISTER TO BE AN AUTHORIZED DRIVER!! Authorized Drivers allow us to rent cars as underage college students through UW. We are required to have two Authorized Drivers per rental car. YOU DO NOT HAVE TO DRIVE IF YOU ARE AN AUTHORIZED DRIVER! YOU CAN BE THE PASSENGER PRINCE/PRINCESS! Here are instructions to become a driver (if you're from Wisconsin, this process is especially easy), and here is the Authorized Driver questionnaire that EVERYONE SHOULD COMPLETE BEFORE SIGNING UP FOR A MEET. Thanks!! 

Vic Godfrey Open: A couple very dedicated Cows trekked on down to UW-Parkside on Friday to kick off their season with an early (pre-season?) race. They ran incredibly well--I think we're on track to win NIRCA nationals this year!

Lakeshore Time Trial: Thanks to everyone who made our intrasquad time trial a success! We had tons of Cows come out to test their fitness and have a good time doing it. Congrats go out especially to men's winner Nathan Simon and women's winner Dasha Vorontsov!

Badger Classic: Congrats to everyone who ran on Friday against some very high quality D1 competition! Lauren Tears was out first (and only!) women's finisher, and Jacob Alejandro brought it home for us on the men's side, with Mason Weber close behind. The Cows are definitely here to compete this year--let's see how fast we can get!

Border Battle: OUR SIGNATURE EVENT!! We're proud to say that we defended our borders this weekend with a sweep (🧹🧹🧹) with a win on both the women's and men's sides. Huge shoutout to Nathan Simon and all the other volunteers who made sure that this race ran a whole lot more smoothly than it did last time! Congratulations especially go out to Dasha Votontsov, who brought home the win for the women, and Mason Weber, who led the men. The boys took home a clean sweep, finishing with a 15-point perfect score. Great work, everyone! We survived another battle with the borders (and Verona's hills and heat). You can find results here.

Warrior Invite: Hit the mean streets of Stallis (West Allis, Wisconsin) on Saturday, October 4 for some beautiful weather and running! This is a D3 hosted meet, and a fan favorite every year. Sign  up is now closed.

Gene Davis Invite: A course so fast you'll freak! The Big Apple(ton) of Wisconsin welcomes you to the annual Lawrence University meet on Saturday, October 11. This is the last racing opportunity before NIRCA championship season, and a great way to get those racing legs moo-ving! Sign up closes Saturday, October 4.

NIRCA Regionals: GET YOUR CANNONS READY FOR CHAMPIONSHIP SEASON AND UW-PARKSIDE'S COURSE! The last close-by meet of the season will be held on Saturday, October 18. Come race before the big Ohio State game! Sign up closes Saturday, October 11.

NIRCA Nationals: Nationals will be held allllll the way in Hershey, PA for the second year in a row! Please note that you must run at Border Battle or NIRCA Regionals in order to compete. Spend two beautiful nights on the east coast and run with the best of the nation on Saturday, November 8! Sign up closes Saturday, October 18.

socials

  • Everyone's favorite social, Schuester's Farm, returns this year on October 3! Come eat some cider donuts, hold baby goats, visit the corn maze, and grab some pumpkins to give your dorm or apartment that Autumn je nais se quoi 👻🍂🎃🍁. Sign up is here, and it closes on October 1. Put your name down ASAP if you're planning on coming so we can make sure we have enough cars for everyone! If you have a car in Madison, PLEASE put it down on the sheet so we can bring as many people as possible!
  • Keep your eyes open for upcoming socials! We'll keep you updated as we plan them : )

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up! You can find volunteering sign up here. NEW THIS YEAR: In order to be considered for a position for the 2025 Board, you MUST have completed at least 5 hours of volunteering in 2025. 

  • RACE has resumed for the Fall! Meet at Picnic Point at on Saturdays at 9am and get matched with a running buddy for the day. This opportunity is quick and easy, and sometimes, the buddies just want to walk.
  • If you didn't have enough fun at the Ironman, we have a similar volunteering opportunity coming up on October 4 with the Sconnie Sprint! Make sure to sign up in the volunteering sheet and on the Sconnie website.
  • Concessions spots are still open for November 22! Support the Badgers and the Cows with this super spirit-packed opportunity. You can eat as much Camp Randall concessions food as you'd like, and bring home a Badgers food-safety baseball hat!
  • Save lives at this year's YoungbloodxWTC Blood Drive! We're looking for Cows to donate their blood as well as their time on December 11. Check out the volunteering spreadsheet for more information.
DISTANCE WORKOUTS
Monday 
  • Warm-up: 2-3 miles
    • Option 1: Strength Fartlek
      • 6-8 (3 min @8k->5k with 2 min recovery)
      • 4-5 (30-45 sec hill @mile)
    • Option 2: Surge Tempo
      • 4-6 (4 min @tempo w/ 1 min surge ) 2-3 min recovery
      • 4-5 (30-45 sec hill @mile)
  • Cool-down: 1-2 easy miles 
Tuesday Easy run (4-6 miles)
Wednesday
  • Warm-up: 2-3 miles
    • Option 1: Alternating 800s/1000s
      • 3-5 ( 800 @5k w/ 90 secs 1k @8k) with 2-3 mins
      • 2x 400 @mile or 4x 200 @mile
    • Option 2 (if racing): Alternating 800s/400s
      • 2-3 (800 @5k w/2-3 mins)
      • 2-3 (400 @3k w/ 2 mins)
  • Cool-down: 1-2 easy miles 
Thursday Easy run (4-6 miles)
Friday Easy run (3-4 miles)
Saturday WARRIOR INVITE @ WISCONSIN LUTHERAN
Sunday Cross train/rest
SPRINTS & FIELD WORKOUTS
Monday
  • Sprints 
    • 5x200 @85%. 6-7m rest. OR 5x30 accels (standing start or blocks? maybe). 5m rest
  • Jumps
    • 3x Small bounds (down the runway)
    • 3x Big bounds (down the runway)
    • 3x Continuous pop ups (down the runway, LJ only)
    • 3x Alternating cycle bounds (down the runway, TJ only)
    • 4x Speed Bounds
      • Start around 60 ft down the runway
      • 4 step sprint into continuous bounds into the pit
      • Emphasis is on maintaining the momentum from your run-up while upholding good jumping mechanics (toes/ankles dorsiflexed, good knee drive, tight core for posture, controlled arms for balance)
      • 90 sec rest minimum between each rep
    • 4-5 4-step approaches (LJ and TJ)
    • Active cool down
      • 40m Toe walks
      • 40m heel walks
      • 40m pronated foot walks (inside foot)
      • 40m supinated foot walks (outside foot)
Wednesday
  • Sprints 
    • 200, 250, 300, 250, 200. 80%. 8m rest. OR 5x20m flies (acceleration into top speed zone). 5m rest
  • Jumps
    • Fake Meet!!
    • We’ll run this practice similarly to how one would run a meet. We’ll go through proper warm-ups, jumps readiness, finding your mark, run-throughs, and short approaches. After that, we’ll do the classic 3 jumps with measurements for your own data collection

Join us!

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 for the semester or $50 for the year (by October 1) to @WiscoTC on Venmo.

Join our Slack, and Strava, and follow us on Instagram @wtccows!

To learn more about us, check out these slides. 

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! As always, remember to send your Almost Meet Day pictures ; )

Moosletter — Week of September 21th!

Leave a comment

welcome back!

Thanks to everyone who joined us for our 2025 Fall Kickoff Meeting! It was so good to see everyone, and we hope you enjoyed all 30 boxes of Costco pizza (I know I did)!  Make sure to join our Slack, Strava, and follow @wtccows on Instagram! It's a great way to stay in the loop while getting to know your teammates. To become an official member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 for the semester or $50 for the year (by October 1st!) to @WiscoTC on Venmo.

Distance practice will continue to meet at the Union South circle (on the east side of the building, near Computer Sciences) at 5:30 Monday-Thursday this week.

Sprints & Field practice continues this week at McClimon Track (750 Walnut St, Madison, WI 53705)  at 5:30 on Mondays and Wednesdays!

Cross Country meet schedule

It's the best time of the year...leaves are changing, temperatures are dropping, and cross country lead carts are tearing across the nation. Join us for some (or all) of our cross country meets this season! Part of what makes our meets run so smoothly is the dedication of our Authorized Drivers. PLEASE REGISTER TO BE AN AUTHORIZED DRIVER!! Authorized Drivers allow us to rent cars as underage college students through UW. We are required to have two Authorized Drivers per rental car. YOU DO NOT HAVE TO DRIVE IF YOU ARE AN AUTHORIZED DRIVER! YOU CAN BE THE PASSENGER PRINCE/PRINCESS! Here are instructions to become a driver (if you're from Wisconsin, this process is especially easy), and here is the Authorized Driver questionnaire that EVERYONE SHOULD COMPLETE BEFORE SIGNING UP FOR A MEET. Thanks!! 

Vic Godfrey Open: A couple very dedicated Cows trekked on down to UW-Parkside on Friday to kick off their season with an early (pre-season?) race. They ran incredibly well--I think we're on track to win NIRCA nationals this year!

Lakeshore Time Trial: Thanks to everyone who made our intrasquad time trial a success! We had tons of Cows come out to test their fitness and have a good time doing it. Congrats go out especially to men's winner Nathan Simon and women's winner Dasha Vorontsov!

Badger Classic: Congrats to everyone who ran on Friday against some very high quality D1 competition! Lauren Tears was out first (and only!) women's finisher, and Jacob Alejandro brought it home for us on the men's side, with Mason Weber close behind. The Cows are definitely here to compete this year--let's see how fast we can get!

Border Battle: OUR SIGNATURE EVENT!! Come race with us as we defend Wisconsin's borders from our most bitter rivals. Sign up is closed. If you signed up, please fill out the NIRCA waiver sent to your email ASAP so we can get you registered The race is next week, Saturday, September 27 at Verona Area High School.

Warrior Invite: Hit the mean streets of Stallis (West Allis, Wisconsin) on Saturday, October 4 for some beautiful weather and running! This is a D3 hosted meet, and a fan favorite every year. Sign up closes Saturday, September 27.

Gene Davis Invite: A course so fast you'll freak! The Big Apple(ton) of Wisconsin welcomes you to the annual Lawrence University meet on Saturday, October 11. This is the last racing opportunity before NIRCA championship season, and a great way to get those racing legs moo-ving! Sign up closes Saturday, October 4.

NIRCA Regionals: GET YOUR CANNONS READY FOR CHAMPIONSHIP SEASON AND UW-PARKSIDE'S COURSE! The last close-by meet of the season will be held on Saturday, October 18. Come race before the big Ohio State game! Sign up closes Saturday, October 11.

NIRCA Nationals: Nationals will be held allllll the way in Hershey, PA for the second year in a row! Please note that you must run at Border Battle or NIRCA Regionals in order to compete. Spend two beautiful nights on the east coast and run with the best of the nation on Saturday, November 8! Sign up closes Saturday, October 18.

socials

  • Thanks to everyone who came out to out semesterly Dinner at the Dining Halls! Truly there's nothing like a Flakes waffle. This was such a great way to get together with some of our members, especially some of our freshmen. Soooo ready to hit Gordon in the spring!
  • Everyone's favorite social, Schuester's Farm, returns this year on October 3! Come eat some cider donuts, hold baby goats, visit the corn maze, and grab some pumpkins to give your dorm or apartment that Autumn je nais se quoi 👻🍂🎃🍁. Sign up is here, and it closes on October 1. Put your name down ASAP if you're planning on coming so we can make sure we have enough cars for everyone!
  • Keep your eyes open for upcoming socials! We'll keep you updated as we plan them : )

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up! You can find volunteering sign up here. NEW THIS YEAR: In order to be considered for a position for the 2025 Board, you MUST have completed at least 5 hours of volunteering in 2025. 

  • RACE has resumed for the Fall! Meet at Picnic Point at on Saturdays at 9am and get matched with a running buddy for the day. This opportunity is quick and easy, and sometimes, the buddies just want to walk.
  • In case you're not racing at Border Battle (looking at you, sprinters!) on September 27, we still have ways for you to join in on the fun! Direct the racers, hand out water, corral the chute, and help us put on a great meet.
  • If you didn't have enough fun at the Ironman, we have a similar volunteering opportunity coming up on October 4 with the Sconnie Sprint! Make sure to sign up in the volunteering sheet and on the Sconnie website.
  • Concessions spots are still open for November 22! Support the Badgers and the Cows with this super spirit-packed opportunity. You can eat as much Camp Randall concessions food as you'd like, and bring home a Badgers food-safety baseball hat!
  • Save lives at this year's YoungbloodxWTC Blood Drive! We're looking for Cows to donate their blood as well as their time on December 11. Check out the volunteering spreadsheet for more information.
DISTANCE WORKOUTS
Monday 
  • Warm-up: 2-3 miles
    • Option 1:
      •  4-5 (1 min @10k -8k pace 1 min float)
      • Finish with 2x 200 @mile pace
    • Option 2:
      • 6-7 (2 min @8k - 5k pace 1 min float)
      • Finish with 3-4 x200 @mile pace
  • Cool-down: 1-2 easy miles 
Tuesday Easy run (4-6 miles)
Wednesday
  • Warm-up: 2-3 miles
    • Option 1:
      • 2-3x 1k (10k -8k pace)
      • 2-3x 800 (8k- 5k pace)
      • 2-3x 400 (mile pace)
      • 2-4x 200 (all out)
    • Option 2 (if racing): broken 400
      • 2-3x 400 (200 @race pace w/ 200 @float)
      • 2-3 min rest in between
  • Cool-down: 1-2 easy miles 
Thursday Easy run (4-6 miles)
Friday Easy run (3-4 miles)
Saturday BORDER BATTLE AT VERONA!
Sunday Cross train/rest
SPRINTS & FIELD WORKOUTS
Monday
  • Sprints
    • 200, 250, 250, 200 @ 80%. 6m rest. OR In and Outs (10m-10m-10m, max velocity workout, will explain more at practice tomorrow)
  • Jumps
    • 3x Small bounds (down the runway)
    • 2x Big bounds (down the runway)
    • 2x Continuous pop ups (down the runway, LJ only)
    • 2x Alternating cycle bounds (down the runway, TJ only)
    • 3-6 4-step approaches (LJ and TJ)
    • Active cool down
      • 40m Toe walks
      • 40m heel walks
      • 40m pronated foot walks (inside foot)
      • 40m supinated foot walks (outside foot)
Wednesday
  • Sprints 
    • 120, 150, 120, 100 @90%. 8m rest. OR 6x30m accelerations.
  • Jumps
    • 2 strides with the whole group
    • 3x Small bounds (down the runway)
    • 2x Big bounds (down the runway)
    • Wall Series (~10-15 minutes)
    • 4-6 Full length approaches (4 minutes rest in between each)
    • Calves and toes cool down

Join us!

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 for the semester or $50 for the year (by October 1) to @WiscoTC on Venmo.

Join our Slack, and Strava, and follow us on Instagram @wtccows!

To learn more about us, check out these slides. 

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! As always, remember to send your Almost Meet Day pictures ; )

Moosletter — Week of September 14th!

Leave a comment

welcome back!

Thanks to everyone who joined us for our 2025 Fall Kickoff Meeting! It was so good to see everyone, and we hope you enjoyed all 30 boxes of Costco pizza (I know I did)!  Make sure to join our Slack, Strava, and follow @wtccows on Instagram! It's a great way to stay in the loop while getting to know your teammates. To become an official member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 for the semester or $50 for the year (by October 1st!) to @WiscoTC on Venmo.

Distance practice will continue to meet at the Union South circle (on the east side of the building, near Computer Sciences) at 5:30 Monday-Thursday this week.

Sprints & Field practice continues this week at McClimon Track (750 Walnut St, Madison, WI 53705)  at 5:30 on Mondays and Wednesdays!

Cross Country meet schedule

It's the best time of the year...leaves are changing, temperatures are dropping, and cross country lead carts are tearing across the nation. Join us for some (or all) of our cross country meets this season! Part of what makes our meets run so smoothly is the dedication of our Authorized Drivers. PLEASE REGISTER TO BE AN AUTHORIZED DRIVER!! Authorized Drivers allow us to rent cars as underage college students through UW. We are required to have two Authorized Drivers per rental car. YOU DO NOT HAVE TO DRIVE IF YOU ARE AN AUTHORIZED DRIVER! YOU CAN BE THE PASSENGER PRINCE/PRINCESS! Here are instructions to become a driver (if you're from Wisconsin, this process is especially easy), and here is the Authorized Driver questionnaire that EVERYONE SHOULD COMPLETE BEFORE SIGNING UP FOR A MEET. Thanks!! 

Vic Godfrey Open: A couple very dedicated Cows trekked on down to UW-Parkside on Friday to kick off their season with an early (pre-season?) race. They ran incredibly well--I think we're on track to win NIRCA nationals this year!

Lakeshore Time Trial: Thanks to everyone who made our intrasquad time trial a success! We had tons of Cows come out to test their fitness and have a good time doing it. Congrats go out especially to men's winner Nathan Simon and women's winner Dasha Vorontsov! We're still working on confirming which team took the dub, but I think that everyone is a winner when you're part of WTC.

Badger Classic: This meet is a speedy one! Come test your fitness against some D1 competition at UW's Zimmerman Course. We'll need proof of times for this meet (16:20 5K for men and 19:30 for women), and sign up closes Sunday, September 14, in anticipation of this Friday, September 19 race!

Border Battle: OUR SIGNATURE EVENT!! Come race with us as we defend Wisconsin's borders from our most bitter rivals. Sign up closes Saturday, September 20, and the race will be held on Saturday, September 27 at Verona Area High School.

Warrior Invite: Hit the mean streets of Stallis (West Allis, Wisconsin) on Saturday, October 4 for some beautiful weather and running! This is a D3 hosted meet, and a fan favorite every year. Sign up closes Saturday, September 27.

Gene Davis Invite: A course so fast you'll freak! The Big Apple(ton) of Wisconsin welcomes you to the annual Lawrence University meet on Saturday, October 11. This is the last racing opportunity before NIRCA championship season, and a great way to get those racing legs moo-ving! Sign up closes Saturday, October 4.

NIRCA Regionals: GET YOUR CANNONS READY FOR CHAMPIONSHIP SEASON AND UW-PARKSIDE'S COURSE! The last close-by meet of the season will be held on Saturday, October 18. Come race before the big Ohio State game! Sign up closes Saturday, October 11.

NIRCA Nationals: Nationals will be held allllll the way in Hershey, PA for the second year in a row! Please note that you must run at Border Battle or NIRCA Regionals in order to compete. Spend two beautiful nights on the east coast and run with the best of the nation on Saturday, November 8! Sign up closes Saturday, October 18.

socials

  • We had so much fun at our annual Cow House bonfire this weekend! Some very lucky Cows even got the full house tour and got to see all five(????) kitchens XD. So excited to continue to get to know everyone as the semester goes on and we're able to get together more and more!
  • Everyone's favorite social, Schuester's Farm, returns this year on October 3! Come eat some cider donuts, hold baby goats, visit the corn maze, and grab some pumpkins to give your dorm or apartment that Autumn je nais se quoi 👻🍂🎃🍁. Keep your eyes out for the sign up sheet coming soon!
  • Keep your eyes open for upcoming socials! We'll keep you updated as we plan them : )

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up! You can find volunteering sign up here. NEW THIS YEAR: In order to be considered for a position for the 2025 Board, you MUST have completed at least 5 hours of volunteering in 2025. 

  • RACE has resumed for the 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.
  • In case you're not racing at Border Battle (looking at you, sprinters!) on September 27, we still have ways for you to join in on the fun! Direct the racers, hand out water, corral the chute, and help us put on a great meet.
  • If you didn't have enough fun at the Ironman, we have a similar volunteering opportunity coming up on October 4 with the Sconnie Sprint! Make sure to sign up in the volunteering sheet and on the Sconnie website.
  • Concessions spots are still open for November 22! Support the Badgers and the Cows with this super spirit-packed opportunity. You can eat as much Camp Randall concessions food as you'd like, and bring home a Badgers food-safety baseball hat!
  • Save lives at this year's YoungbloodxWTC Blood Drive! We're looking for Cows to donate their blood as well as their time on December 11. Check out the volunteering spreadsheet for more information.
DISTANCE WORKOUTS
Monday 
  • Warm-up: 2-3 miles
    • Total quality volume: ~3-4.5 tempo miles
    • Vdot Pace Chart (with your time trial result compare to what the closest tempo pace should be based on your time)
      • Option 1 (road/grass):
        • 3 × 1 mile @ tempo pace (10k–half marathon effort) w/ 2–3 min jog between
      • Option 2 (track):
        • 4-6x 1200m @ tempo pace w/ 2–3 min jog between
  • Cool-down: 1-2 easy miles 
Tuesday Easy run (4-6 miles)
Wednesday
  • Warm-up: 2-3 miles
  • Vdot Pace Chart
    • Option 1: Regular mileage (~3.5 - 4 miles)
      • 3-5 × 800m @ 8–5k pace, 2 min jog (or full rest)
      • 4 × 400m @ 3k pace, 90 sec jog (or full rest)
      • Optional: 2 × 200m @ mile pace, full walk recovery
    • Option 2: Higher mileage (~4.5 - 5 miles)
      • 6-8 × 800m @ 8k–5k pace, 2 min jog
      • 5-6 × 400m @ 3k pace (last 1–2 can be a touch faster), 90 sec jog
        • Optional: 2 × 200m @ mile pace, full walk recovery
    • If racing:
      • 2 × 800m @ 8k pace, 2 min jog  (take a 3 min easy jog break)
      • 3 × 400m @ 5k pace, 90 sec jog (take a 3 min jog break)
      • 2 × 200m @ mile pace, full walk recovery
  • Cool-down: 1-2 easy miles 
Thursday Easy run (4-6 miles)
Friday BADGER CLASSIC
Saturday
  • Option 1 – Steady: 8–10 mi (intermediate) | 11–13 mi (higher mileage) → easy, conversational pace. (best if you raced Friday)
  • Option 2 – Tempo Finish: 7–9 mi | 10–12 mi → last 10–15 min at tempo effort.
  • Option 3 – Fartlek: 9–11 mi | 12–14 mi → every 10 min add a 1 min pickup at 10k effort.
Sunday Cross train/rest
SPRINTS & FIELD WORKOUTS
Monday 50, 200, 250, 200, 150 @75-80%. 5-6m rest. Don't go too hard. OR 5-6x40m @95%. 4-5m rest.
Wednesday 100, 150, 150, 100 @85%. 6m rest. OR 5-6 Flying 30m @ 95%. 5m rest.

Join us!

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 for the semester or $50 for the year (by October 1) to @WiscoTC on Venmo.

Join our Slack, and Strava, and follow us on Instagram @wtccows!

To learn more about us, check out these slides. 

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! As always, remember to send your Almost Meet Day pictures ; )

Moosletter — Week of September 7th!

Leave a comment

welcome back!

Welcome to another year of racing, training, and running with the WTC Cows! We're so excited to have everyone back on campus for another semester of fun, and it's so good to see so many new faces at practice, too! Make sure to join our Slack, Strava, and follow @wtccows on Instagram! It's a great way to stay in the loop while getting to know your teammates. To become an official member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 for the semester or $50 for the year (by October 1st!) to @WiscoTC on Venmo.

Our Fall Kickoff Meeting will be held THIS THURSDAY, SEPTEMBER 11! Location will be announced as soon as it's confirmed.

Distance practice will continue to meet at the Union South circle (on the east side of the building, near Computer Sciences) at 5:30 Monday-Thursday this week.

Sprints & Field practice begins this week at McClimon Track (750 Walnut St, Madison, WI 53705)  at 5:30 on Mondays and Wednesdays!

Cross Country meet schedule

It's the best time of the year...leaves are changing, temperatures are dropping, and cross country lead carts are tearing across the nation. Join us for some (or all) of our cross country meets this season!

Vic Godfrey Open: A couple very dedicated Cows trekked on down to UW-Parkside on Friday to kick off their season with an early (pre-season?) race. They ran incredibly well--I think we're on track to win NIRCA nationals this year!

Lakeshore Time Trial: Get some practice in and shake off the rust with our annual intra-squad 5k! We'll race on Friday, September 12, at 6:30pm, and sign up closes Thursday, September 11 at 10pm.

Badger Classic: This meet is a speedy one! Come test your fitness against some D1 competition at UW's Zimmerman Course. We'll need proof of times for this meet (16:20 5K for men and 19:30 for women), and sign up closes Sunday, September 14, in anticipation of this Friday, September 19 race!

Border Battle: OUR SIGNATURE EVENT!! Come race with us as we defend Wisconsin's borders from our most bitter rivals. Sign up closes Saturday, September 20, and the race will be held on Saturday, September 27 at Verona Area High School.

Warrior Invite: Hit the mean streets of Stallis (West Allis, Wisconsin) on Saturday, October 4 for some beautiful weather and running! This is a D3 hosted meet, and a fan favorite every year. Sign up closes Saturday, September 27.

Gene Davis Invite: A course so fast you'll freak! The Big Apple(ton) of Wisconsin welcomes you to the annual Lawrence University meet on Saturday, October 11. This is the last racing opportunity before NIRCA championship season, and a great way to get those racing legs moo-ving! Sign up closes Saturday, October 4.

NIRCA Regionals: GET YOUR CANNONS READY FOR CHAMPIONSHIP SEASON AND UW-PARKSIDE'S COURSE! The last close-by meet of the season will be held on Saturday, October 18. Come race before the big Ohio State game! Sign up closes Saturday, October 11.

NIRCA Nationals: Nationals will be held allllll the way in Hershey, PA for the second year in a row! Please note that you must run at Border Battle or NIRCA Regionals in order to compete. Spend two beautiful nights on the east coast and run with the best of the nation on Saturday, November 8! Sign up closes Saturday, October 18.

socials

The 2025 WTC Camping Trip was a success! The weather was approximately 100x better than last year, and the Cows ran, swam, and hiked the days away. There's nothing better than spending the last few days of summer sitting around a campfire with friends!

Keep your eyes open for upcoming socials! We'll keep you updated as we plan them 🙂

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up! You can find volunteering sign up here. NEW THIS YEAR: In order to be considered for a position for the 2025 Board, you MUST have completed at least 5 hours of volunteering in 2025. 

  • RACE has resumed for the 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.
  • Help at the Fall Time Trial on September 12! You can help us time, direct traffic, and cheer on your teammates at this super social volunteering opportunity.
  • In case you're not racing at Border Battle (looking at you, sprinters!) on September 27, we still have ways for you to join in on the fun! Direct the racers, hand out water, corral the chute, and help us put on a great meet.
  • If you didn't have enough fun at the Ironman, we have a similar volunteering opportunity coming up on October 4 with the Sconnie Sprint! Make sure to sign up in the volunteering sheet and on the Sconnie website.
  • Concessions spots are still open for November 22! Support the Badgers and the Cows with this super spirit-packed opportunity. You can eat as much Camp Randall concessions food as you'd like, and bring home a Badgers food-safety baseball hat!
DISTANCE WORKOUTS
Monday 
  • Warm-up: 1-3 miles + drills/strides
    • Option 1- Beginner Friendly/Intermediate -Main Set:
      • 2- 4 × 1k @ ~10k pace (comfortably hard, not a race effort)
      • 2:00 jog/walk rest between reps
      • Finisher:
        • 4 × 200m @ mile–3k pace (fast but smooth, not all out)
        • 200m jog recovery
    • Option 2: Advanced (higher larger volume of mileage)
      • Main Set:
        • 6-8 × 1k @ 8k–10k pace (strong but sustainable)
        • 90 sec jog rest 
      • Finisher:
        • 6 × 200m @ 1500–3k pace (fast & snappy)
        • 200m jog recovery
  • Cool-down: 1-3 easy miles 
Tuesday Easy run
Wednesday
  • Warm-up: 1-3 miles + drills/strides
    • Option 1- Beginner Friendly/Intermediate
      • Main Set:
        • 3 × 6-8 min @ tempo pace (~ comfortably hard, controlled, “I could talk, but don’t want to”)
        • Rest = 2–3 min easy jog between reps
      • Finisher:
        • 4 × 150m strides on the bike path (or grass if available) @ 3k–mile pace, walk back recovery
    • Option 2: Advanced (higher larger volume of mileage)
      • Main Set:
          • Continuous Option: 30-40  min straight @ tempo pace
          • Broken Option: 2 - 3 × 10-12 min @ tempo pace, 90 sec jog between 
      • Finisher:
        • 6 × 150m strides @ 3k–mile pace, walk back recovery
  • Cool-down: 1-3 easy miles 
Thursday Easy run
Friday LAKESHORE TIME TRIAL
SPRINTS & FIELD WORKOUTS
Monday 6x200 @ 75%, 4-5m rest OR 5x30m accels @ 95%
Wednesday 5x150m @ 80-85%, 5-6m rest OR 5x20m flies @ 95%

Join us!

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 for the semester or $50 for the year (by October 1) to @WiscoTC on Venmo.

Join our Slack, and Strava, and follow us on Instagram @wtccows!

To learn more about us, check out these slides. 

We hope you come out to train, race, and socialize with us!

Thanks for checking out this week's Moosletter! As always, remember to send your Almost Meet Day pictures 😉

Moosletter — Week of May 11th!

Outdoor meet schedule

Congrats to everyone on a successful outdoor season! The Cows ran incredibly well, and set 11 new club records. We're so excited to have everyone back in the fall and kick off cross country season and sprints and field preseason!!

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 Remiker 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: Another change-of-date meet! Luckily, some Cows were lucky enough to travel down to Whitewater and have a great day. Sam Culwell set a new 200 PR and moved up on the all time list, and both Samarth Boranna and Leah Remiker both had incredible 800 runs to move to second place on the WTC list. Tommy Dougherty improved his tenth place triple distance, and Lily Hamacher improved her second place 100 hurdles time! Great job, everyone! We'll see you at the last meet of the year.

Eagle Open: HUGE PERFORMANCES AT LACROSSE THIS WEEKEND! As a club, WTC set SEVEN new records! Count ‘em: Sam Culwell in the 100 (10.67) and the 200 (21.58) (extra fyi that these are his second and third broken records of the season), Lily Hamacher in the 200 (25.69) and 400 (57.38), Lauren Tears in the 3000 steeplechase (12:03.10), Ruby Bergstrom in the high jump (1.54) and Ace Awoyomi in the triple jump (14.88). Congrats to all! And, of course, WTC came away with a ton of new top ten performances to finish off the season. Beyond her record-breaking 200 and 400 times, Lily Hamacher improved her 100 hurdles PR to remain in the second spot on the record list, and Ruby Bergstrom improved on the long jump list, too. As is becoming routine, Audrey Seefeld had a huge weekend, with top-ten performances in the 100 hurdles, 400 hurdles, and long jump. Tommy Dougherty capped off his senior season with new PRs in both the long and the triple jump. The men’s 1500 had a great day; Nathan Simon, Wil Lackner, and Adam Kitay all came away with improved performance list times. McKenna Thom improved her standing in both the 100 and the 200, and Leah Remiker ran a top time in the 800. Hannah Zietlow killed it in the 400 and came away with a shiny new PR, and on the throws side, both Alex Leuhrs and Anneka Cassel tossed themselves up in the standings with their discus showings. Incredible job to everyone who came out to compete at our last meet of the season! Everyone’s hard work paid off, and I’m so excited to see what next season has to bring for all of us Cows!

Senior practice

Last Thursday,May 1st, marked our last practice of the season and our unofficial senior practice. We're so grateful for everything the WTC graduating seniors have given to our club, and we know that we would not be ourselves without them. We're so proud of everything that they've accomplished here in the club and at UW, and we can't wait to see what they do next. We know these Cows will continue to achieve, no matter how crusty they are! Congratulations!!

Volunteering & Fundraising

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

  • 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.
  • 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!
    • What is the Summer Track Series?
      • STS is a series of community track and field meets organized by WTC that occur on various Thursday nights throughout June and July, culminating in the Dane County Championships at the end of July. These meets are put on at various tracks around the Madison area and are open to all ages and abilities. When we say “all,” we mean all – it doesn’t matter if an athlete is 5 years old or 75 years old, there’s a spot for them at STS! The Summer Track Series attracts hundreds of athletes every summer and fosters interest in track and field throughout the greater Madison community, making it a wonderful way to give back to this sport that we all love.
    • How does STS help the Wisconsin Track Club?
      • In addition to being a fantastic community event, STS serves as the main fundraiser for WTC. Profits from the meets go directly to lowering costs throughout the year for our members: reduced meet fees, free team dinners, fun socials, and more! For instance, we were able to cut the meet fee for NIRCA Nationals earlier this month roughly in half using funds generated from STS. A successful Summer Track Series means that we can continue to keep our club events affordable and accessible to all, so that’s why we need your help!
    • How can I help?
      • Volunteer! STS wouldn’t be possible without the volunteers who ensure that our meets run smoothly. We truly appreciate each and every one of you! Volunteer positions include managing field events, working at the registration table, moving hurdles, and more. Stay on the lookout for a volunteer sign-up once we get closer to the meet dates.

rapid fire eagle unchained open recap with lauren fligge

  • Year: Sophomore (now Junior??)
  • Major: Biochemistry (Pre-Pharmacy)
  • Current binge watch: Breaking Bad
  • Distance, sprints, or field events? The longer the better
  • What events did you compete in this weekend? 5k
  • What was your favorite part of the meet? Racing with everyone one last time before the summer!!
  • Was anything at this meet super fun or super not fun? Going up to the bluff the next morning was awesome, the view was so pretty!
  • What is your favorite part of going to meets with the team? Cheering people on and getting to know everyone better! (Also being done with my race and getting to eat food while I watch everyone do their events)
  • What is your all-time favorite WTC memory? Club relays and lowkey also field day
DISTANCE WORKOUTS

There will be NO official practice held this week! Have an awesome summer, and check Slack for updates on unofficial practices and runs. See you in September!

SPRINTS & FIELD WORKOUTS

There will be NO official practice held this week! Have an awesome summer, and check Slack for updates on unofficial practices and workouts. See you in September!

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! This Moosletter is the last one for the 2024-25 school year. I hope you have an amazing summer filled with as much fun as possible--I'm so excited to be back with you all in the fall! As always, remember to send your Almost Meet Day pictures 😉

Moosletter — Week of May 4th!

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 Remiker 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: Another change-of-date meet! Luckily, some Cows were lucky enough to travel down to Whitewater and have a great day. Sam Culwell set a new 200 PR and moved up on the all time list, and both Samarth Boranna and Leah Remiker both had incredible 800 runs to move to second place on the WTC list. Tommy Dougherty improved his tenth place triple distance, and Lily Hamacher improved her second place 100 hurdles time! Great job, everyone! We'll see you at the last meet of the year.

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 is now closed.

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

Field Day was Saturday, May 3rd! The Cows persevered through a flooded Gaga Ball pit, the elimination mile, and some tearing of the three-legged race bands. Congratulations to Sam's White Team on their big win!! Blue Team--you'll get them next time! We hope you all enjoyed this last social event of the semester. See you in August for camping!

Volunteering & Fundraising

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

  • 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.
  • 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!
    • What is the Summer Track Series?
      • STS is a series of community track and field meets organized by WTC that occur on various Thursday nights throughout June and July, culminating in the Dane County Championships at the end of July. These meets are put on at various tracks around the Madison area and are open to all ages and abilities. When we say “all,” we mean all – it doesn’t matter if an athlete is 5 years old or 75 years old, there’s a spot for them at STS! The Summer Track Series attracts hundreds of athletes every summer and fosters interest in track and field throughout the greater Madison community, making it a wonderful way to give back to this sport that we all love.
    • How does STS help the Wisconsin Track Club?
      • In addition to being a fantastic community event, STS serves as the main fundraiser for WTC. Profits from the meets go directly to lowering costs throughout the year for our members: reduced meet fees, free team dinners, fun socials, and more! For instance, we were able to cut the meet fee for NIRCA Nationals earlier this month roughly in half using funds generated from STS. A successful Summer Track Series means that we can continue to keep our club events affordable and accessible to all, so that’s why we need your help!
    • How can I help?
      • Volunteer! STS wouldn’t be possible without the volunteers who ensure that our meets run smoothly. We truly appreciate each and every one of you! Volunteer positions include managing field events, working at the registration table, moving hurdles, and more. Stay on the lookout for a volunteer sign-up once we get closer to the meet dates.
DISTANCE WORKOUTS

There will be NO official practice held this week! Have an awesome summer, good luck on exams, and check Slack for updates on unofficial practices and runs.

SPRINTS & FIELD WORKOUTS

There will be NO official practice held this week! Have an awesome summer, good luck on exams, and check Slack for updates on unofficial practices and workouts.

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 27th!

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 Remiker 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: Another change-of-date meet! Luckily, some Cows were lucky enough to travel down to Whitewater and have a great day. Sam Culwell set a new 200 PR and moved up on the all time list, and both Samarth Boranna and Leah Remiker both had incredible 800 runs to move to second place on the WTC list. Tommy Dougherty improved his tenth place triple distance, and Lily Hamacher improved her second place 100 hurdles time! Great job, everyone! We'll see you at the last meet of the year.

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 is now closed.

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

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!

  • 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.
  • 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!

rapid-fire drake alternative recap with sam culwell

  • Year: Junior
  • Majors: Physics and History
  • Current binge watch: Arrested Development
  • Sprints, mid, or long distance? Definitely sprints
  • What events did you race this weekend? I ran the 100 and 200
  • What was your favorite part of the meet? PR-ing in the 200 felt really good. I did not have good times in the 100 earlier in the day, and the conditions were really good. 70 degrees and sunny was super nice.
  • Was anything at this meet super fun or super not fun? Samarth ran a crazy 800 PR and he ran like 4 seconds faster than he thought he was going to which was super hype
  • What is your favorite part of going to meets with the team? The camaraderie and cheering on the team and ofc Culver’s after
  • What’s your all-time favorite track club memory? Club relays 2025 was a blast, formal 2024 after party was also a lot of fun :shushing_face:
DISTANCE WORKOUTS
Monday
  • 2-3 miles easy warmup
    • Mid Distance
      • 400 at 95% effort, 5min recovery
      • 2x800m @ 5k, 2min rest
      • 3 min rest after sets
      • 3x200 @ 800, 2min recovery
    • Long Distance
      • 4x800 @ 5k, 400m steady recovery
      • 5 minute rest
      • 800m cutdown - each 200m progressively faster, finishing at mile effort
  • 1-2 mile cooldown
Tuesday Easy run, 3-7 miles + strides
Wednesday
  • 2-3 miles easy warmup
    • Mid Distance
      • 2x200m @ mile, 200m jog
      • 1k @ threshold/10k effort, 2min recovery
      • 2x200 @ 800, 200m walk recovery
    • Long Distance
      • 1k @ 5k effort, 400m jog
      • 2x400, 2x200 @ 5k down to 1mi effort, 200m jog 
  • 1-2 mile cooldown
Thursday LAST DAY OF PRACTICE 🥺

Easy run, 3-7 miles + strides
Friday LAST DAY OF CLASSES
Saturday FIELD DAY
SPRINTS & FIELD WORKOUTS
Monday (@5:30 @McClimon) Sprints
  • 3x250 @ 95%, full recovery

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 NO PRACTICE
Wednesday (@5:30 @McClimon) Sprints
  • 4x50 @ 95%, 5m rest. 3 point start.

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 (@5:30 @Mid Distance Hill) TWO OPTIONS: 5x75m or 5x150m (half way up vs all the way up the hill). 4-8m rest.

LAST DAY OF PRACTICE !!

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 20th!

1 Comment

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!

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!

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!