Category: Moosletter

Moosletter — Week of November 12th

NIRcA nationals

The Cows are national champions!

The women’s team took home the gold this past weekend, winning NIRCA Nationals! The men’s team also combined for a great placing, coming in 5th!

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

Women: Dasha Vorontsov(1st Team), Leah Remiker(1st Team), Maya Winfield(1st Team), Anna Nguyen(2nd Team)

Men: Alejandro De La Torre(1st Team), Matthew Schmoll(2nd Team)

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

brinner

The mystery date for Brinner... has finally been revealed! On Thursday, November 16th at 7:30 at the Cow House, we'll be having breakfast for dinner! Come over to enjoy some pancakes with the club. Now you can finally schedule out the rest of your November calendar.

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will run in December, so start thinking about what positions you could see yourself in!

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

apparel

Ordered apparel and haven't picked it up yet? Make sure to contact our apparel coordinator, Emily Grant. Her contact information can be found here.

Also, the extra merch store closes next Monday(11/20), so be sure to check it out before then!

Volunteering

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

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

Ainsley's Angels
Ainsley's Angels is a program where volunteer runners are paired with an Angel, a person with mobility challenges, and they complete a community race together. It's a super rewarding experience! Check out the sheet below for more information.

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

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (11/13) *Start of Active Rest (10-14 days off/unstructured training) for those done competing.*
**For those interested in training through Thanksgiving, I will continue to update workouts and add in an opportunity for an optional time trial**
⬇️⬇️
Flex Day (Giving your body an extra day to recover after Nationals)
a few miles of easy running, light cross training, or day off

Ancillary: none
Tuesday (11/14) Light Fartlek Workout (2x90”, 2x60”, 4x30”)
Run easy for 2-3 miles at an easy-moderate pace before starting the fartlek.
2 x 90 seconds @ threshold (90 seconds ez jog)
2 x 60 seconds @ 10k (60 seconds ez jog)
4 x 30 seconds @ 5k-3k effort & rhythm (jog 30-second recoveries)
1-2 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 1)
Wednesday (11/15) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3
Thursday (11/16) Workout or *Optional Time Trial* (3k, mile, etc.)

Time Trial: If the weather looks considerably better on Friday, feel free to swap workout days and treat today as a normal “pre-race day”.

Workout: 1k @ threshold, 8x400m
2 mile warmup, drills, and a few strides
1k @ threshold (2’ rest)
8 x 400m @ 5k-3k effort (40-60” rest)
2 mile cooldown

*Start out a tad on the conservative side, find your rhythm, and then you can rip the last 400m interval, if you’re feeling good.*

Ancillary: *Optional General Strength Circuit 1-4 (pick 1-2)
Friday (11/17) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none
Saturday (11/18) Long Run
8-12 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1
Sunday (11/19) Flex Day
a few miles of easy running, light cross-training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at 5:30 p.m.

Day Workout
Tuesday (11/14)

Near West Fields:
Warm up and 2 accels

2x 20m Alternating bounds, 4x20m 3pt start, 4x30 3 pt start, 4x40m standing 2pt start

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch, and core

 
Thursday (11/9) Near West Fields:
Warm up and 2 accels

3-4 x 400 @80%

Rest: 6 minutes

Or 8 x 200 @80%

Rest: 3 minutes

Cooldown, stretch, and core

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Great job at Nationals, and congrats to the women for bringing home the win!

Moosletter — Week of November 5th

Distance practice time change

Due to the sun now setting before our normal pratice time(thanks daylight savings), distance practice is now starting at 4:30 P.M.! Everything else stays the same, please just show up an hour earlier.

WTC members with class conflicts often meet up for a 5:30 P.M. unofficial practice, so check the Slack to see if others are running at that time!

NIRcA nationals

It's time: The most important meet of the year. This weekend we will travel to Nationals after skipping the 2022 iteration. With the men and women both ranked in the top 3 on the NIRCA Coach's Poll, WTC is in a great spot to race fast and beat teams from all around the country.

Good luck to everyone racing, make WTC proud and have fun!

brinner

Breakfast... for dinner? What an unusual concept. If you would like to participate in the Brinner festivities, make sure to clear your calendar for November. All of November. Because Brinner could come when you least expect it, lurking right around the corner.... holding a stack of pancakes and a glass of chocolate milk.

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will run in December, so start thinking about what positions you could see yourself in!

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

Volunteering

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

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

Ainsley's Angels
Ainsley's Angels is a program where volunteer runners are paired with an Angel, a person with mobility challenges, and they complete a community race together. It's a super rewarding experience! Check out the sheet below for more information.

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

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (11/6) *Optional Accels* + Steady Easy Volume
*Accels: preferably at a track or turf field with distance markings*
Sprint drills warmup routine and then some neuromuscular speed development
Take a little extra time to actively stretch and ‘get loose’ if you need to
4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)
Following the accels, run at a very easy pace.

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Tuesday (11/7) Interval Workout: 2x200, 3x1200m
2 mile warmup, drills, and a few strides
2x200m @ 3k effort (200m jog rest b/t intervals, 2:00-3:00 set rest)
3x1200m @ threshold (1:30 rest); run the first two reps at a controlled, even pace. On the third rep, run the first lap at threshold and then slowly ‘wind up the pace’, finishing fast (ex. Threshold - 10k/5k - 3k/mile)
*”The hay’s in the barn”. Don’t overextend in this workout. Save that energy for race day.*

Ancillary: none (focus on stretching, foam rolling, etc.)
Wednesday (11/8) Recovery Day
3-7 miles easy or Light Cross Training
Ancillary: Barefoot 1&3
Thursday (11/9) Steady Run + 4x30” surges
4-6 miles at an easy-moderate effort. Towards the end of the run, perform 4x30-second surges at 5k down to mile effort (90 seconds easy jog recovery). Don’t overstrain, just focus on running fast with good form.

Ancillary: none (focus on stretching, foam rolling, etc.)
Friday (11/10) If racing: Pre-Race
3-5 miles, drills & 4-6 strides
Ancillary: none
Saturday (11/11) NIRCA NATIONALS (Shelbyville, IN)
Sunday (11/12) Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at 5:30 p.m.

Day Workout
Tuesday (11/7)

Near West Fields:

Warm up and 2 accels

Line jumping: Pick a line and jump back and forth over the line. Forward/backward both legs, right leg, left leg, then side to side both legs, right leg, left leg. Try to be quick, don’t jump high.

1 time through 30 sec on 1 minute off

2x (6x100) @ 75-80% 1 minute between reps, 3 minutes between sets

Cooldown, stretch, and core

 
Thursday (11/9) Near West Fields:

Warm up and 2 accels

4-6 x 300 @80%

Rest: 4 minutes

Or 8-10 x 150 @80%

Rest: 2 minutes

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch, and core

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Good luck at Nationals, you've got this!

Moosletter — Week of October 29th

NIRcA REgionals

What a start to the championship season! Both the men and the women took home the win at Regionals, setting themselves up for great performances at Nationals!

Dasha Vorontsov stayed ever-consistent in winning meets, snagging 1st place and putting the Cows in a great spot to win. She was followed up by Maya Winfield(5th), Anna Nguyen(6th), Lauren Fitzsimmons(8th), and Sammie Corning(16th) to round out the scorers.

Another strong showing by the freshman class helped to propel the cows to a Regionals win on the men's side. Alejandro De La Torre(2nd) led off that charge of quick freshmen, and was backed up by Matt Stilling(4th), Nathan Simon(6th), Adam Kitay(9th), and Matthew Schmoll(12th).

Upcoming Meets

It's all down to this. We have one meet left this year, and its the big one. NIRCA Nationals is coming up quick! We weren't there last year, so let's race fast and remind everyone how good WTC is.

NIRCA Nationals - Shelbyville IN, November 11th

The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline has passed.

dinner at the dining halls

Come to the dining halls after practice this Wednesdays to get dinner with the board and other track club members!

On Wednesday, 11/1 we will be at Four Lakes Market at the same time. Bring your appetite for an all-you-can-eat meal after a run!

Volunteering

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

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

Ainsley's Angels
Ainsley's Angels is a program where volunteer runners are paired with an Angel, a person with mobility challenges, and they complete a community race together. It's a super rewarding experience! Check out the sheet below for more information.

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

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (10/30) *Optional Accels* + Steady Easy Volume
*Accels: preferably at a track or turf field with distance markings*
Sprint drills warmup routine and then some neuromuscular speed development
Take a little extra time to actively stretch and ‘get loose’ if you need to
4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)
Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Tuesday (10/31) Fartlek Run @ CC Effort (ideally on grass or turf)
2 mi warmup, sprint drills, and a few strides
8 x 2:00 @ 6k-8k race effort & rhythm (jog 1:00 recoveries). Start out at CC effort and then progress the effort slightly faster, if you’re feeling good.
2-3 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 2)
Wednesday (11/1) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3
Thursday (11/2) Workout: Threshold + 800m Fast
2 mile warmup, drills, and a few strides
2-3-mile Threshold Tempo Run (Cross Country Effort + 15-20 seconds per mile) (jog 5-minutes) + 1 x 800m @ 97% effort.

Groups 1&2: 3mi Continuous Threshold, 800m Fast
Group 3: 2-2.5mi Threshold, 800m Fast

The goal is to keep the threshold tempo run under control and not hammer it. The 800m hard rep is for pushing yourself hard as you would at the end of a race. Pace is not important, just a hard effort.

Ancillary: General Strength Circuits 1-4 (pick 2)
Friday (11/3) Steady Volume Day + 6x20/20 Fartlek Strides
3-8 miles easy
6x20 seconds at mile effort, 20 seconds easy jog.

Ancillary: General Strength #1-4 (pick 1 circuit)
Saturday (11/4) Long Run
9-13 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #2
Sunday (11/5) Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at 5:30 p.m.

Day Workout
Tuesday (10/24)

Bakke:

Warm up and 2 accels

4 sets x 4 x 50m

Rest between reps: walk back or walk around the track- see how busy it is(head on a swivel!)

Rest between sets: 4 minutes

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch, and core

 
Thursday (10/26) Near West Fields:

Warm up and 2 accels

8-12 x 200m @ 75-80%

Rest: 3 minutes

Cooldown, stretch and cor

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Great job at Regionals!

Moosletter — Week of October 22nd

Screamin' Acres

A big group headed out to Screamin' Acres this year for some frights and fun. We hope it got you all in the mood for spooky season!

Upcoming Meets

It's time for the championship season! We have NIRCA Regionals and NIRCA Nationals left, so it's time to get serious! If you're going, get excited to race! Regionals sign-ups are closed, but you can still sign up for Nationals by Saturday!

1. NIRCA Regionals - Urbana IL, October 28th

Sadly falling on the same weekend as a primetime Ohio State showdown at home and Halloween, there is still no excuse to skip this meet as it is the start of championship season. We will leave Friday afternoon and stay that night, but we will be back in plenty of time for the game. In order to race you will need to sign the eligibility form, contact Alexander Marrione if you haven't signed yet! If you did not race at Border Battle you will have to race this meet in order to race NIRCA Nationals. Signup deadline has passed.

2. NIRCA Nationals - Shelbyville IN, November 11th

The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline is October 28th at midnight.

cow cast

Cows on the mic! Make sure to tune in to the Cow Cast this Tuesday at 8 p.m. to get the inside scoop on the upcoming Regionals race and more.

 

dinner at the dining halls

Come to the dining halls after practice on upcoming Wednesdays to get dinner with the board and other track club members!

On Wednesday, 10/25 we will be meeting at Gordon's at 7:30 p.m. and on 11/1 we will be at Four Lakes Market at the same time. Bring your appetite for an all-you-can-eat meal after a run!

Yoga

Thank you to everyone who came out to yoga! We hope you had a good time and got a fun workout in. Stay flexible!

 

Volunteering

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

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

Ainsley's Angels: Trick or Trot 5k and MANY more races!
Ainsley's Angels is a program where volunteer runners are paired with an Angel, a person with mobility challenges, and they complete a community race together. It's a super rewarding experience! Check out the sheet below for more information.

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

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (10/23) *Optional Accels* + Steady Easy Volume
*Accels: preferably at a track or turf field with distance markings*
Sprint drills warmup routine and then some neuromuscular speed development
Take a little extra time to actively stretch and ‘get loose’ if you need to
4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)
Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Tuesday (10/24) Workout: 2400m Breakdown, 2x1K @ threshold
2 mile warmup + drills/strides
2400m Breakdown (continuous): 600m @ 5k, 600m steady, 600m @ 5k, 600m steady
*steady= moderate effort*, 3:00-4:00 rest after the breakdown
2x1K @ threshold effort (1:00 rest)
2-3 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 2)
Wednesday (10/25) Recovery Day
3-7 miles easy or Light Cross Training (30-50 minutes)

Ancillary: Barefoot 1&3
Thursday (10/26) If racing on Saturday: Light Workout - 800m @ threshold, 3x200m @ 3k-mile
Vdot Pace Chart
*Use Vdot chart to determine paces
**All groups together**

2 mile warmup + drills/strides, 800m @ threshold, 2 minutes easy, 3x200m @ 3k-mile effort (200m jog RC), 1-2 mi cooldown

Ancillary: None, stretch and foam roll
—--------------------------------------------------------------------------------------------------------
If not racing on Saturday: Alternating 800’s
2 mi warmup, sprint drills, and a few strides
Continuous alternating 800’s (800m @ cross country effort, 800m steady - steady pace should be ~60 seconds slower than CC effort)
2 mi cooldown

Group 1 & 2: 4.5 miles of alternating work
Group 3: 4 miles of alternating work

Ancillary: General Strength Circuits 1-4 (pick 2)
Friday (10/27) If racing: Pre-Race
3-5 miles, drills & 4-6 strides

Ancillary: none
—--------------------------------------------------------------------------------------------------------
If not racing: Steady Volume Day + 6x20/20 Fartlek Strides
3-8 miles easy
6x20 seconds at mile effort, 20 seconds easy jog.
Saturday (10/28) NIRCA REGIONALS (Champaign-Urbana, IL)

—--------------------------------------------------------------------------------------------------------
If not racing: Long Run with Second Half Faster
8-12 mile long run - first half relaxed, second half at a faster (but comfortable) pace

Ancillary: Hip/Glute Circuit #1
Sunday (10/29) Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
SPRINTS/FIELD WORKOUTS

SPRINTS: Meet Tues at Near West Fields, Thurs at McClimon Track at 5:30 p.m.

Day Workout
Tuesday (10/24)

Warm up and 2 accels on turf

Diagonals: Stride the diagonal, jog/walk between the corners

8-10 diagonal strides

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core

 
Thursday (10/26) Warm up and 2 accels + 2 more accels in spikes

Time trial!

Cooldown, stretch, and core

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Good luck at Regionals!

Moosletter — Week of October 15th

Nuttycombe

The cows got nutty over on the Badgers' home course on the Thomas Zimmer Championship Cross Country Course! Even with some tough rain, the cows were still able to perform. Results can be found here.

Alejandro De La Torre led the men in the B race at 98th with Henry Karelitz(115th), Matthew Miller(127th), Nathan Simon(129th), Adam Kitay(133rd), and Matthew Schmoll(135th) backing him up.

WTC's dynamic duo on the women's team of Dasha Vorontsov(40th) and Leah Remiker(104th) also took on the B race.

Meet Spotlight: Leah Remiker fought through tough weather conditions and still came away with a 6k time of 23:27.7!

Upcoming Meets

It's time for the championship season! We have NIRCA Regionals and NIRCA Nationals left, so it's time to get serious! The Regionals deadline has passed, but you can still sign up for Nationals! You need to sign the eligibility form in order to race these championship races, so make sure to do that if you haven't!

1. NIRCA Regionals - Urbana IL, October 28th

Sadly falling on the same weekend as a primetime Ohio State showdown at home and Halloween, there is still no excuse to skip this meet as it is the start of championship season. We will leave Friday afternoon and stay that night, but we will be back in plenty of time for the game. In order to race you will need to sign the eligibility form, contact Alexander Marrione if you haven't signed yet! If you did not race at Border Battle you will have to race this meet in order to race NIRCA Nationals. Signup deadline has passed.

2. NIRCA Nationals - Shelbyville IN, November 11th

The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline is October 21st at midnight.

Frun

Bring a few dollars and an appetite to distance practice on Monday, October 16th! We'll be doing an easy run and then heading to Greenbush Bakey to get some donuts.

ultimate frisbee

Ultimate frisbee and cross country kids go together like Wisconsin football and losing. You know who won't be losing? WTC when they crush the nordic ski team in ultimate frisbee during practice this Wednesday(10/18) in the fields in front of Dejope! Bring your best throwing arm.

Screamin' Acres

Be ready for the fright of your life! We're headed out to Screamin' Acres on Saturday, October 21st! This series of haunted houses is guaranteed to get you in the Halloween mood. Here is the sign-up link!

Yoga

A runner is only as fast as they are flexible... I think? Just in case, make sure to get out to the club's yoga session, led by yogi Corina Wojnowski! Look out for more details coming in the Slack.

 

Fall colors run

Fall means that it's getting colder, the sun is setting sooner, and midterms are coming up.... but also the leaves are turning pretty colors! The club will be heading out to Blue Mound State Park on Saturday, October 21st to do a long run and appreciate the fall colors.

dinner at the dining halls

Come to the dining halls after practice on upcoming Wednesdays to get dinner with the board and other track club members!

On Wednesday, 10/25 we will be meeting at Godron at 7:30 p.m. and on 11/1 we will be at Four Lakes Market at the same time. Bring your appetite for an all-you-can-eat meal after a workout!

Volunteering

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

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

Ainsley's Angels: Trick or Trot 5k and MANY more races!
Ainsley's Angels is a program where volunteer runners are paired with an Angel, a person with mobility challenges, and they complete a community race together. It's a super rewarding experience! Check out the sheet below for more information.

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

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (10/16) *Optional Accels* + Easy Volume
*Accels: preferably at a track or turf field with distance markings*
Sprint drills warmup routine and then some neuromuscular speed development
Take a little extra time to actively stretch and ‘get loose’ if you need to
4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)
Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Tuesday (10/17) Tempo + 30-sec surges
**tempo=half marathon-marathon effort, slower than threshold**
2 mi warmup, sprint drills, and a few strides
Group 1: 25-30 minute tempo, 3-5 min ez, 4x30-sec surges @ 5k or faster (1:00 ez jog recovery), 1-2 mile cooldown
Group 2: 20-25 minute tempo, 3-5 min ez, 4x30-sec surges @ 5k or faster (1:00 ez jog recovery), 1-2 mile cooldown
Group 3: 15-20 minute tempo, 3-5 min ez, 4x30-sec surges @ 5k or faster (1:00 ez jog recovery), 1-2 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 2)
Wednesday (10/18) Recovery Day
3-7 miles easy or Light Cross Training (30-50 minutes)

Ancillary: Barefoot 1&3
Thursday (10/19) Workout: 800m Intervals
2 mi warmup, 5x800m @ 5k Effort (rest is equal to the interval), 2 mi cooldown
Group 1&2: 4-5x800m
Group 3: 4x800m
Take your mile PR (or best guess) and add 6-8 seconds per laps from this mile pace (ex. For a 5:00 miler (75 seconds per lap), you would be running ~81-83 seconds per lap at “Interval intensity”)

Ancillary: General Strength #1-4 (pick 2 circuits)
Friday (10/20) Steady Volume Day + 6x20/20 Fartlek Strides
3-8 miles easy
6x20 seconds at mile effort, 20 seconds easy jog.

Ancillary: General Strength #1-4 (pick 1 circuit)
Saturday (10/21) Long Run with Second Half Faster
8-12 mile long run - first half relaxed, second half at a faster (but comfortable) pace

Ancillary: Hip/Glute Circuit #2
Sunday (10/22) Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
SPRINTS/FIELD WORKOUTS

SPRINTS: Meet Tues/Thurs at McClimon Track at 5:30 p.m.

Day Workout
Tuesday (10/17)

Warm up and 2 accels

4x3 Hurdle Hops

Hurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills

Block starts, blocks over 1x8 hurdles, 2x6 hurdles, 2x4 hurdles, + 400 hurdlers do 3x1st hurdle starting at 400 start

Jumpers: 2 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds, continuous takeoff

Approaches, 1-2 pop ups, short approach jumps +/- landing drills and springboard

Sprinters: Block work: 4x3 step push, 4x10m, 4x20m

4 x 150m @80% with 2 mins rest

Everyone:

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core
Thursday (10/12) Warm up and 2 accels

If you are planning on doing the time trial:

(please be careful and warm up properly)

2 more accels in spikes

2-3 x 150 full effort in spikes

Full recovery: 10 minutes

If not doing the time trial:

6-8 x 150 @80-85% with 2:30 rest

Hurdle Mobility:

2 legs in each 2x

1 leg in each 2x

Lateral (each way once)

Backwards, 2 legs in each 2x

Over/unders (each way once)

Cooldown, stretch and core

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Best of luck to you all for the championship season!

Moosletter — Week of October 8th

Gene Davis Invite

Another great meet for the cows this week over on a fast course in Appleton, Wisconsin! Results can be found here and pictures can be found here.

The women's race saw the now iconic 1-2 punch of Dasha Vorontsov and Leah Remiker taking first and second.  Lauren Fitzsimmons(9th),  Anna Nguyen(10th), and Maya Winfield(14th) rounded out WTC's top 5. Added up, the women's team would have won if their score was counted!

The men's team also had a second-place individual finish with Henry Karelitz. Following him was Nathan Simon(11th), Adam Kitay(13th), Matthew Schmoll(15th), and Matt Stilling(16th) for the men's top 5.

Meet Spotlight: For two meets in a row, Dasha Vorontsov is our meet spotlight for breaking the Gene Davis course record in a 6k time of 21:46.4!

Upcoming Meets

It's time for the championship season! We have NIRCA Regionals and NIRCA Nationals left, so try to make it out to those meets if you still want to race this year! You can still sign up for both NIRCA meets! You need to sign the eligibility form in order to race these championship races, so make sure to do that if you haven't!

1. NIRCA Regionals - Urbana IL, October 28th

Sadly falling on the same weekend as a primetime Ohio State showdown at home and Halloween, there is still no excuse to skip this meet as it is the start of championship season. We will leave Friday afternoon and stay that night, but we will be back in plenty of time for the game. In order to race you will need to sign the eligibility form, contact Alexander Marrione if you haven't signed yet! If you did not race at Border Battle you will have to race this meet in order to race NIRCA Nationals. Signup deadline is October 11th at midnight.

2. NIRCA Nationals - Shelbyville IN, November 11th

The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline is October 21st at midnight.

Screamin' Acres

Be ready for the fright of your life! We're headed out to Screamin' Acres on Saturday, October 21st! This series of haunted houses is guaranteed to get you in the Halloween mood. Watch the slack for a sign-up link soon!

Yoga

A runner is only as fast as they are flexible... I think? Just in case, make sure to get out to the club's yoga session, led by yogi Corina Wojnowski! Look out for more details coming in the Slack.

 

Frun

Bring a few dollars and an appetite to distance practice on Monday, October 16th! We'll be doing an easy run and then heading to Greenbush Bakey to get some donuts.

Fall colors run

Fall means that it's getting colder, the sun is setting sooner, and midterms are coming up.... but also the leaves are turning pretty colors! The club will be heading out to Blue Mound State Park on Saturday, October 21st to do a long run and appreciate the fall colors.

Volunteering

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

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

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

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (10/9) *Optional Accels* + Easy Volume
*Accels: preferably at a track or turf field with distance markings*
Sprint drills warmup routine and then some neuromuscular speed development
Take a little extra time to actively stretch and ‘get loose’ if you need to
4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)
Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Tuesday (10/10) Workout: 300m intervals @ 3k-5k effort, 2x200m @ mile
2-3 mile warmup, drills, and strides
300m intervals @ 3k-5k race effort/speed (100m jog recovery)
3-5 minutes walk/jog recovery
2x200m @ mile race speed (jog 200m recovery).
2-3 mile cooldown

Group 1&2: 10x300m @ 3k-5k (100m jog recovery), 2x200m @ mile (200m jog recovery)
Group 3: 8x300m @ 3k-5K (100m jog recovery), 2x200m @ mile (200m jog recovery)

Ancillary: General Strength Circuits 1-4 (pick 2)
Wednesday (10/11) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3
Thursday (10/12) Workout: Threshold Work + Hills
2-3 mi warmup, drills, and a few strides
3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 4-6 minutes easy in between intervals and hills, 30-sec hill intervals @ mile-3k effort (jog down recovery), 15-sec strides @ 800-mile effort (45-sec jog recovery)
2 mi cooldown

Group 1&2: 5x3min, 4x40sec hill, 4x15sec strides
Group 3: 4x3min, 3-4x40 sec hill, 3-4x15sec strides

Ancillary: General Strength Circuits 1-4 (pick 2)
Friday (10/13) Flex Day
3-5 of easy running, light cross training (30-45 minutes), or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
Saturday (10/14) Steady Volume Day + 6x20/20 Fartlek Strides
4-8 miles easy
6x20 seconds at mile effort, 20 seconds easy jog.

Ancillary: General Strength #1-4 (pick 1 circuit)
Sunday (10/15) Long Run
8-13 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1
SPRINTS/FIELD WORKOUTS

SPRINTS: Meet Tues/Thurs at McClimon Track at 5:30 p.m.

Day Workout
Tuesday (10/10)

Warm up

Hurdle Mobility:

2 legs in each 2x

1 leg in each 2x

Lateral (each way once)

Backwards, 2 legs in each 2x

Over/unders (each way once)

2 accelsHurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills

Block starts, blocks over 2x6 hurdles, 2x4 hurdles, + 400 hurdlers do 3x1st hurdle starting at 400 startJumpers: 2 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds, continuous takeoff

Approaches, popups, short approach jumps, +/- springboard?

Sprinters: 2 x 20m Alternating bounds, Block work: 4x3 step push, 4x10m, 4x20m, (if you run the 200 or 400 do the 4x20m on the curve), 4x40m standing sprints

Cooldown, stretch, and core
Thursday (10/12) Warm up and 2 accels

Jumps:

6-8 x 150m @ 80-85%

Rest: 3 minutes

Short sprints:

3-4 x 300m @ 80%

Rest: 5-6 minutes

Long sprints:

3-4 x 500m @ 80%

Rest: 6-7 minutes

Everyone:

20m Lower leg strength/rehab circuit:

Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)

Cooldown, stretch and core

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Hope you enjoy Appleton this weekend, I hear the meet is in a great neighborhood.

Moosletter — Week of October 1st

warrior Invite

A new meet for the club this year, Warrior Invite saw some great personal performances and a women's team win! This marks the second meet the women have won this season, the first being Border Battle. Men took home the runner-up spot, also matching their Border Battle performance. Here are links to the results and photos.

Meet Spotlight: Dasha Vorontsov for taking home the individual win in the 6k with a time of  22:33.6!

Schuster's Farm

The club got to close out September with some fall activities! Autumn fun abounded in the corn maze and pumpkin patch, and bellies were filled with apple cider donuts. And as everyone knows, the only race of the season that really matters is who makes it through the corn maze first - and this year's champion was Claire Miller.

Upcoming Meets

With 4 races down and 3 to go, we're over halfway through our cross country season. Sign-ups for the Gene Davis Invite are already closed, but you can still sign up for both NIRCA meets!

1. Gene Davis Invite - Appleton WI, October 7th

Gene Davis features the best PR opportunity on the schedule this season. Whether you're a new member looking to make a mark or an old dog who wants one last shot at a PR, this is the meet for it.

2. NIRCA Regionals - Urbana IL, October 28th

Sadly falling on the same weekend as a primetime Ohio State showdown at home and Halloween, there is still no excuse to skip this meet as it is the start of championship season. We will leave Friday afternoon and stay that night, but we will be back in plenty of time for the game. In order to race you will need to sign the eligibility form, contact Alexander Marrione if you haven't signed yet! If you did not race at Border Battle you will have to race this meet in order to race NIRCA Nationals. Signup deadline is October 7th at midnight.

3. NIRCA Nationals - Shelbyville IN, November 11th

The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline is October 21st at midnight.

Freshman Feature - Amelia Alvarez

1. What have you enjoyed most about the club so far?

I have enjoyed being able to have a consistent group of people to go on a run with. It’s really fun to get to know other people who like doing the same thing I do.

2. What are you looking forward to most about being part of the club this fall?

I’m looking forward to improving. I’ve never run 6k’s before so I know I can only get better from here.

3. How was heading over to Minneapolis and racing Griak?

Going over to race in Minneapolis was so fun and such a great experience. I liked getting to know people on the team and go somewhere new. The race was super tough but it was definitely worth it.

 

Volunteering

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

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

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

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (10/2) *Optional Accels* + Easy Volume
*Accels: preferably at a track or turf field with distance markings*
Sprint drills warmup routine and then some neuromuscular speed development
Take a little extra time to actively stretch and ‘get loose’ if you need to
4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)
Following the accels, run at a very easy pace
3-6 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Tuesday (10/3) Alternating 600’s + 200’s Workout
2 mi warmup, sprint drills, and a few strides
Continuous alternating 600’s (600m @ 5k effort, 600m steady - steady pace is more of a moderate effort.
3-5 minutes jog/walk rest
2 mi cooldown

All Groups: 4x(600m @ 5k-600m steady)

Ancillary: General Strength #1-4 (pick 2 circuits)
Wednesday (10/4) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3
Thursday (10/5) If racing on Saturday: Track Workout - 2x200m, 1k, 2x200m
Vdot Pace Chart
*Use Vdot chart to determine paces
**All groups together**

2 mile warmup + drills/strides, 2x200m @ mile effort (200m jog RC), 1k @ threshold (2’ jog rest), 2x200m @ mile effort (200m jog RC), 1-2 mi cooldown

Ancillary: General Strength #1-4 (pick 1 circuits)
—-------------------------------------------------------------------
If not racing on Saturday: Track Workout - 2x200m, 4x1k, 2x200m
Vdot Pace Chart
*Use Vdot chart to determine paces
**All groups together**

2 mile warmup + drills/strides, 2x200m @ mile effort (200m jog RC), 4x1k @ threshold (1 minute jog recovery), 2x200m @ mile effort (200m jog RC), 1-2 mi cooldown

Ancillary: General Strength #1-4 (pick 2 circuits)
Friday (10/6) If racing:
Pre-Race
2-4 miles with 4-6 strides and drills

Ancillary: none
—------------------------------------------------
If not racing:
Recovery Day
3-7 miles easy or Light Cross Training
Saturday (10/7) If racing:
Gene Davis Invite (Lawrence Univ., Appleton)

If not racing:
Medium Long Run
6-12 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #2
Sunday (10/1) Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
SPRINTS/FIELD WORKOUTS

SPRINTS: Meet Tues at McClimon Track at 5:30 p.m., Thurs at the Mid-Distance Hill at 5:30 p.m.

Day Workout
Tuesday (10/3)

Warm up and 2 accels
4x3 Hurdle Hops
Hurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills
Block starts, + blocks over first 3 hurdles?
Jumpers: 2 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds, continuous takeoff
Approaches, short approach jumps
Sprinters: Block work: 4x3 step push, 4x10m
• 4 x 150m @80% with 2 mins rest no spikes
Everyone:
20m Lower leg strength/rehab circuit:
Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)
Cooldown, stretch and core
Thursday (10/5) Warm up and one easy accel up the hill
Long Sprints: 3-5 x Long hill @85% effort
Rest: 4 minutes
Short Sprints: 6-8 x Short hill @85% effort
Rest: 3 minutes
Cooldown, stretch and core

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Hope you enjoy Appleton this weekend, I hear the meet is in a great neighborhood.

Moosletter — Week of September 24th

Roy Griak Invitational

The herd moved over to Minneapolis to compete in the Roy Griak Invitational on Friday. A hilly course made for a tough race, but the cows came through with great performances! Here is a link to the results.

Meet Spotlight: Freshman Nathan Simon for making his WTC debut with a 28:16.2 8k on a difficult course!

Upcoming Meets

WTC - we have the meets

We're all looking forward to continuing a great season of cross country races! We've had 3 races under our belt with 4 left to go. Sign-ups for the Warrior Invitational are already closed, but there are still 3 meets that you can sign up for!

1. Gene Davis Invite - Appleton WI, October 7th

Gene Davis features the best PR opportunity on the schedule this season. Whether you're a new member looking to make a mark or an old dog who wants one last shot at a PR, this is the meet for it. Signup deadline is October 1st at midnight.

2. NIRCA Regionals - Urbana IL, October 28th

Sadly falling on the same weekend as a primetime Ohio State showdown at home and Halloween, there is still no excuse to skip this meet as it is the start of championship season. We will leave Friday afternoon and stay that night, but we will be back in plenty of time for the game. In order to race you will need to sign the eligibility form, contact Alexander Marrione if you haven't signed yet! If you did not race at Border Battle you will have to race this meet in order to race NIRCA Nationals. Signup deadline is October 7th at midnight.

3. NIRCA Nationals - Shelbyville IN, November 11th

The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! If you will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline is October 21st at midnight.

Schuster's Farm

Want to get out and enjoy some classic fall activities? Come to Schuster's Farm with the club! Try to be the first through the corn maze while sipping on some apple cider. We head out at 4:30 p.m. on Friday, September 29th. Sign ups close on Wednesday, September 27th, so make sure to go to this spreadsheet if you're interested in going!

Freshman Feature - Lauren Fligge

1. How was racing your first NIRCA meet? Was it what you expected?

I had so much fun racing at the Border Battle - it was a bit hilly but it was a very chill and fun meet. Favorite part was when Alex came and gave us high fives in the middle of his race.

2. What have you enjoyed most about the club so far?

I’ve enjoyed meeting new people and exploring Madison during our runs!

3. What are you looking forward to most about being part of the club this fall?

I’m most looking forward to getting to know the other members and making some fun memories

Senior Spotlight - Dylan Fahrney

1. How does it feel heading into your last season with the cows?

It’s a bittersweet feeling knowing that this will be my last season with the cows. I’m sad to be leaving the people and the program that I have had so many fun memories with, but it’s also a good reflection on the memories I’ve had and the friends I’ve made while being a part of the herd.

2. What advice would you give to the freshmen going into their first season?

My advice to the fresh cows is to get involved in the club. There are so many ways to get involved and meet people outside of going to practice. Specifically, I’ve enjoyed going to socials and meets as well as serving on the board and volunteering. Through these events I have met some of my best friends in college.

3. What are you most looking forward to doing with the club this fall?

I’m looking forward to running my last cross country races this fall. Specifically, NIRCA Natties as it’s an overnight meet with people from all over the country.

Volunteering

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

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

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

DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (9/25) Steady Volume Day + 6x20/20 Fartlek Strides
3-8 miles easy
6-8x20 seconds at mile effort, 20 seconds very slow jog. This is meant to be challenging and get your HR up, but the overall volume of high paced effort is quite low.

Ancillary: General Strength #1-4 (pick 1 circuit)
Tuesday (9/26) Workout: Threshold Work + Hills
Vdot Pace Chart
Note: threshold pace is roughly 10-15 seconds per mile slower than CV pace
**example: a 17-minute 5k runner would run at 5:40-5:50 min/mi pace for CV effort and 5:50-6:05 min/mi pace for Threshold effort.**
2-3 mi warmup, drills, and a few strides
3-minute intervals @ Threshold effort (1 minute rest/ez jog), 30-sec hill intervals @ mile-3k effort (80-90 sec jog down recovery)
2 mi cooldown

Group 1: 5x3min, 4x30 sec hill
Group 2: 4-5x3min, 4x30 sec hill
Group 3: 3-4x3min, 4x30 sec hill

Ancillary: General Strength #1-4 (pick 2 circuits)
Wednesday (9/27) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3
Thursday (9/28) If racing at Wisco Lutheran:
2 mi warmup + drills/strides, interval workout, 2 mi cooldown
300m @ 3k-5k race effort/speed (100m ez jog between intervals, 3 minutes walk/jog recovery in between sets)
100m strides @ mile race speed (jog 40-60 second walk/jog recovery).
Groups 1-3: 4x300m @ 3k-5k, 4x100m strides @ mile effort

If not racing at Wisco Lutheran:
Track Workout: 300’s @ 3k-5k effort, 100m strides @ mile effort
2 mi warmup + drills/strides, interval workout, 2 mi cooldown
300m @ 3k-5k race effort/speed (100m ez jog between intervals, 3 minutes walk/jog recovery in between sets)
100m strides @ mile race speed (40-60 second walk/jog recovery).

Group 1: 8x300m @ 3k-5k, 4x100m strides @ mile effort
Group 2: 6x300m @ 3k-5k, 4x100m strides @ mile effort
Group 3: 4-6x300m @ 3k-5k, 4x100m strides @ mile effort

*This is strictly an effort based workout; just feel the right effort, and focus on rhythmical running, good posture, and staying calm in the storm, so to speak. The more you can stay calm when applying more speed the more fluid your stride becomes; hence, your efficiency improves and translates to improved race performance.

Ancillary: General Strength #1-4 (pick 2 circuits)
Friday (9/29) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none or Core
—-------------------------------------
If racing at Wisco Lutheran:
Pre-Meet
3-6 miles easy + 4 strides or Light Cross Training

Ancillary: none or Core
Saturday (9/30) Warrior Invitational - Wisconsin Lutheran College (West Allis, WI)

If not racing:
Long Run + strides
8-13 miles + 4-6 post-run strides (starting every minute)

Ancillary: Hip/Glute Circuit #1
Sunday (10/1) Flex day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
SPRINTS/FIELD WORKOUTS

SPRINTS: Meet Tues/Thurs at McClimon Track at 5:30 p.m.

Day Workout
Tuesday (9/26)

Warm up

Hurdle Mobility:

2 legs in each 2x

1 leg in each 2x

Lateral (each way once)

Backwards, 2 legs in each 2x

Over/unders (each way once)

2 accels

Hurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills

Blocks: 4x3 step push, 4x10m

Jumpers: 2 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds (high jumpers do skips for height), continuous takeoff

Run throughs and short approach jumps

Sprinters: 2x 20m Alternating bounds, Block work: 4x3 step push, 4x10m, 4x20m,

4x40m standing sprints

Cooldown, stretch and core
Thursday (9/28) Warm up and 2 accels

Jumps:

6-8 x 200m @ 80%

Rest: 4 minutes

Short sprints:

3-4 x 400m @ 80%

Rest: 6 minutes

Long sprints:

3 x 600m @ 80%

Rest: 6-7 minutes

Cooldown, stretch and core

Join us

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! And remember, the only race that truly matters all season is the Schuster's Farm corn maze!

Moosletter — Week of September 3rd

Welcome back!

We hope you all had a great summer full of miles and smiles, and we're so excited to have you all back in Madison!

if you're new here:

Firstly: welcome! We hope to see you come out to practice!

Come chat with us! Join our Slack, Strava, and Facebook groups. 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 to @WiscoTC on Venmo. Additionally, we have a new registration site - more detail to come on that, check out this page in the meantime.

To learn more about us, check out these slides. New slides at the next kickoff meeting!

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

First day of practice

It's almost that time of year again! With the first day of school comes the first day of practice.

The first day of distance practice will be Wednesday, September 6th at 5:30 p.m. Meet at Engineering Hall (1415 Engineering Dr, Madison, WI 53706). Distance will be meeting there for practice Monday-Thursday.

Sprints/field practice will start a bit later, on Tuesday, September 12th. Meet at the McClimmon Track (750 Walnut St, Madison, WI 53705) at 5:30 p.m. Sprints/field practice will be held there Tuesdays and Thursdays.

Excited to come out to practice? Remember to fill out RecWell's waiver to participate!

Camping Trip

The annual WTC tradition: hitting up Devil's Lake and Double K-D Ranch Campground for some end of summer fun. Thanks to everyone who came out, we hope you enjoyed capping off your summer with us!

Summer Track Series

Another summer, another wonderful year of Summer Track Series! We put on 3 community meets including the culminating Dane County Championships, helping to raise money for the club and bring some speed to the track in Dane County. This is the club's largest fundraiser, thank you to the volunteers!

June's Air quality alerts

Club members who were in Wisconsin in late June had to deal with some smoky conditions due to the Canadian wildfires. Here are some of their Strava captions from those dark days.

1. "predicting advertisements in 10 years: 'if you lived in [these areas] during the Canada fires of June 2023 you may be entitled to financial compensation'" - Emily Phillips

2. "running at the nick. haven't been here since early February so this feels like character regression" - Liam Beran

3. "Use discount code F***THELORAX to get 50% off your AQI score!" - Alex Beckerman

4. "Smoky" - Alex Marrione

5. "Weather 👌👌👌" - Brenden Dieter

SPRINTS/FIELD WORKOUTS

SPRINTS - 5:30 p.m. at the Mid Distance Hill

Day Workout
Thursday (9/7)

Warm up and one easy accel up the hill

3-5 x Long hill @85% effort 

Rest: 4 minutes

6-8 x Short hill @85% effort 

Rest: 3 minutes

Cooldown

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. Additionally, we have a new registration site - more detail to come on that, check out this page in the meantime.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! School is just around the corner, but that means practice is too!

Moosletter — Week of May 7th

Last Meet of the Year

The last meet of the year, Eagle Open, is this Friday, May 12th!

Registration has closed, but if you're signed up go compete your heart out and have fun!

Field Day

We hope you had fun out at Field Day!

Club members were split into four teams and competed in bean bags, an elimination mile, water balloon toss, and more.

Team Claire took the win, but having fun is what mattered most.... right?

Graduate Goodbye - Marwan Lloyd

1. What initially drew you to join the Wisconsin Track Club, and how did you get involved?

A friend of mine, John Judge, who ran with me in undergrad, was a member of the track club, and he recommended that I join it when I started attending UW. He couldn’t stop praising the people and experience, and was really insistent that I would love it. So I joined it as a chance to make friends, and from my first week here, until now have loved being a part of it!

2. What was your most memorable moment with the Wisconsin Track Club, and why did it stand out to you?

It’s a tie between two. In terms of athletic success, it has to be winning the SMR at club relays last year (2022), that was just a really competitive race & seeing that 1st place light up was a massive rush. In terms of meaningfulness and raw emotions, it has to be the 4x400 at NIRCA nationals 2023. It was my final track race & Tommy’s last race to complete his ironman challenge & I kept telling our team that no matter what happened we were going to get him across that finish line. And being able to be on the team that helped him make it in the end, and everyone’s cheers for him completing it, that was just unmatched.

3. What will you miss about the club when you graduate?

Definitely, hands-down, 100% the people. at this point quite literally, not a day goes by where I don’t see some of the sprinters, and they’ve really been at the heart of making my experience with WTC so memorable and amazing! Whether it’s at practice every day, or on long drives to meets in the middle of nowhere, or late nights in the hotel rooms they are just always so fun and make every moment really enjoyable! They are what makes the club great and definitely won’t miss the most.

4. What advice would you give an incoming freshman who wants to join the club?

Don’t be scared by the running haha! But seriously, if you’re even considering joining at all, give it a shot. I know that running for fun does not seem like the greatest way to spend time, but even with painful workouts every now and then the great times with everyone in the club make those workouts where you just want to drop & sleep bearable and beyond worthwhile!

Finals Week

Got a break in your busy finals week schedule around practice time? We'll be having unofficial practices held at the same place and time as normal, come to get a workout in and give your brain a break!

Volunteering

We've got some great opportunities to volunteer coming up! Please consider signing up for volunteering at the Ragnar, it would really help the club!

Great Midwest Ragnar Relay - 05/13
The Ragnar Relay is a long-distance relay race covering 200 miles. This year, it ends in Madison! WTC will be helping out at the finish line from 1-10 p.m. Please sign up, as this event will help the club a lot with fundraising!

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

If you want to sign up for either of these activities, please do so on the volunteer spreadsheet!

Summer Track Series

As the school year is wrapping up, our preparations for the Summer Track Series – Wisconsin Track Club’s most important volunteering and fundraising event of the year – are in full swing.

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!

So 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.

In the meantime, if you will be in Madison this summer, please consider joining the Summer Track Series committee! The committee is responsible for the planning of the series, including determining venues, dates, events, and coordinating with other Madison-area track clubs. Any club members, alumni, or community members are welcome to join! Joining the STS committee is also a great leadership opportunity that you can include on your resume and other applications! If you are interested in joining, please let Matt Stilling know by sending him an email.

Monona 20k

Great job to everyone who competed at the Monona 20K on Saturday!

Maya Winfield and Emma Hudson did a great job representing the cows by getting 1st and 2nd for the women's 14-19 age group!

SPRINTS/FIELD WORKOUTS

SPRINTS

Day Workout
Monday (5/8)

Warm up and 2 accels
2-3 sets of 3 crosses on the turf
1 cross: Stride the diagonal, then jog the first short straight, stride the diagonal, walk the 2nd short straight
Rest: 5 min between sets
Cooldown, stretch and core
Tuesday (5/9) Warm up and 2 accels
Hill sprints
2-4 sets of 2 reps with walk down recovery between reps and 4 mins rest in between sets
20m Lower leg strength/rehab circuit:
Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)
Wednesday (5/10)

2-3 sets of 4x50m, walk back recovery between reps
4 mins between sets
Cooldown, stretch and core
Thursday (5/11)

Warm up and 2 accels
If you’re competing friday: 2-3 60 m strides
If not competing:
5 x 40m sled pulls
5 x 50m parachutes
20m Lower leg strength/rehab circuit:
Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in)
Cooldown, stretch and core
DISTANCE WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun

Day Workout
Monday (5/8) Mid-distance workout
2x200m @ mile effort (200m jog recovery)
1mi @ threshold/10k effort (2’ recovery)
2x200 @ 800m effort (200m walk recovery)

Long distance workout
1km @ 5k effort (400m jog recovery)
2x400, 2x200 @ 5k down to 1mile effort (200m jog recovery)

Ancillary: Medball Circuit #1, Core #1
Tuesday (5/9) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (5/10) Mid-distance workout
Base Run + 150m Flys
3-6 miles easy with 3-4 x 150m Flys. Use the first 50m to build into it and then work down to 800m/400m effort (250m walking recovery). No 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). No cooldown
Ancillary: Hip/Glute Circuit #1
Thursday (5/11) If competing in Friday’s meet
Easy pre-meet
3-5 miles with 2-4 light strides

If not competing in Friday’s meet
Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
Friday (5/12) Eagle Open @ UW-La Crosse

If not competing in today’s meet
Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
Saturday (5/13) Recovery Day + Strides
3-7 miles easy w/ 6-8 strides

Ancillary: General Strength Circuit (1-4) x1*
Sunday (5/14) Long Run or Start Active Rest
If this is your last long run effort before taking a break, feel free to get after it a bit today. No assigned paces or distances.

Join us

To become a member of the Wisconsin Track Club, please register with us on IMLeagues and fill out all three required forms. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join our Slack, Strava, and Facebook groups.

To learn more about us, check out these slides. 

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

Thanks for checking out this week's Moosletter! Time to tackle finals week, you've got this!