Category: Moosletter

Moosletter — Week of January 28th

Welcome back and Kickoff Meeting!

We hope you all had a great and refreshing winter break! We are so excited to have everyone back in Madison and are ready for a great track season!

Our kickoff meeting will be on February 1st @ 8 p.m in 2650 Humanities hope to see you there! Come to learn about the track club, see what is all in stock for the track season, meet the 2024 board, and to eat PIZZA!

Additionally, the club will be holding a table at the Spring Org Fair at the Kohl Center on Tuesday, January 30th from 5-8 p.m.

new here?:

Welcome! We hope to see you come to practice and to socials!

Become apart of us! Join our Slack, Strava, and follow @wtccows on Instagram to become connected and to stay updated on socials, practices, and more!

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,  check out this page to follow the steps to become a new member!

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

First week of Practice

We had our first practice on Tuesday the 23rd in the very wet, slippery, and snowy conditions!

Following this week, Distance will continue to meet at Engineering Hall (1415 Engineering Dr, Madison, WI 53706) at 5:30. Distance will be meeting there for practice Monday-Thursday.

Sprints/Fields met on Tuesday and Thursday last week and will continue to meet on Tue/Thur this week, but will change to Monday-Thursday for the rest of the season. Sprints/fields will meet at The Bakke (1976 Observatory Dr, Madison, WI 53706) but make sure to keep checking the slack for the location each week!

 

Big Dawg and Upcoming Meets

We have some really cool opportunities to race in some upcoming meets! Even though competing is completely optional, going to meets is a great way to get to know the Cows and challenge yourself against collegiate athletes and other track clubs!

Big Dawg Invite: The cows are headed to UW-Stevens Point on Saturday, February 3rd. This is the first meet of the year and will be lots of fun! Signup closes Saturday January 27th at 11:59 PM.

Panther Tune-Up: On Saturday, February 17th the cows will be heading to UW-Milwaukee to compete at the Panther Tune-Up. More information will be available closer to the date, the sign-up deadline is Saturday, February 10th. This meet will provide a chance to race against D1 competition!

Club Relays: This is the biggest indoor meet of the year and will be held at the University of Illinois on Saturday, February 27th. Sign up so we can put the wtc on the radar by beating all of the other clubs. We will be competing against club teams from across the Midwest at the University of Illinois. We will be driving down on Friday and staying overnight at a hotel on Friday and Saturday night. This year if you wish to be in a top heat, please link a previous time. More info will be available soon, the sign-up deadline is Thursday, February 8th.

to sign up for meets click here

Meet costs are not finalized but will be $20-30 (except club relays). The cost of the meet is cheaper with more people signed up so make sure to sign up and save your fellow cows some money. When you sign up here make sure to use your @wisc.edu email, complete the necessary forms, and pay your dues.

 

MEET THE BOARD!

Meet the 2024 WTC executive board!

Elected
President: Tommy Dougherty
Men’s VP of Sprints/Field: Jaecan Fratzke
Women’s VP of Sprints/Field: Claire Miller
Men’s VP of Distance: Alex Edwards
Women’s VP of Distance: Emma Hudson
Secretary: Nathan Phillips
Treasurer: Brenden Dieter
Travel Coordinator: Dylan Hartnek
Meet Coordinator: Alex Marrione
------------------ -------------------
Appointed
Webmaster: Jacob Alejandro
Volunteer Coordinator: Jenna Auth
Apparel Coordinator: Nathan Simon
Photographers: Liam Beran & Ryder Zvorak

Congratulations to everyone who was elected or appointed for a position. Check out pictures from the event here.

Volunteering

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

 

 

SPRINTS/FIELD WORKOUTS

SPRINTS- TUE/THUR 5:30 p.m. at The Bakke

Tuesday,

January 30th

 Workout depends on weather
Thursday,

February 1st

Workout depends on weather
Saturday,

February 3rd

BIG DAWG INVITE
DISTANCE WORKOUT

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

Monday,

January 29

 Mid-distance Group

  • 2 mile easy warmup + a few strides
    • Group 1: 3mi cutdown tempo (marathon effort down to 10K effort), 5 minutes walk/easy jog rest, 6x20 seconds @ mile-800m effort (40 seconds easy jog rest)
    • Group 2: 2-3mi cutdown tempo, 5 minutes walk/easy jog rest, 4x20 seconds @ mile-800m effort (40 seconds easy jog rest)
  • 1-2 mile cooldown

Long-distance Group

  • 2 mile easy warmup + a few strides
    • Group 1: 4-5mi tempo (marathon-half marathon effort), 5 minutes easy jog, 4-6x30 seconds @ 3k-mile effort (60 seconds easy jog rest)
    • Group 2: 3-4mi tempo (marathon-half marathon effort), 5 minutes easy, 4x30 seconds @ 3k-mile effort (60 seconds easy jog rest)
  • 1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Tuesday,

January 30

 Recovery Day

3-7 miles easy or 30-60 minutes of Light Cross Training (elliptical, bike, swim, etc.)

Ancillary: Barefoot Circuits 1&3
Wednesday, January 31 Aerobic Run

4-8 miles at a moderate effort (about 30 sec/mile faster than your true easy pace)

Ancillary: Medball Circuit #1, Core #1
Thursday,

February 1

 Mid-distance Group: Pre Meet Workout

  • 2 mile easy warmup + a few strides
  • 2x2min @ threshold (1 min jog recovery), 3 minutes jog, 

25 sec - 20 sec -15 sec - 10 sec @ 800m-400m effort (all with a slow walk back recovery)..Run fast without overstraining! 

  • 1-2 mile easy cooldown

Long-distance Group: Pre Meet Workout

  • 2 mile easy warmup
  • 2x2min @ threshold (1 min jog recovery), 3 minutes jog, 2x1min @ 5k effort (1 min jog recovery), 4x30 seconds @ 3k-mile effort (90 seconds jog recovery) 
  • 1-2 mile easy cooldown

Ancillary: none 
Friday,

February 2

 If competing in Saturday’s meet

Easy pre-meet 

3-5 miles with 4x80m strides (90 seconds standing recovery)

If not competing in Saturday’s meet

Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
Saturday,

February 3

 Big Dawg Invite @ UW-Stevens Point 

*Optional* 8-10 minute shakeout run 4-6 hours prior to race time.

If not competing in today’s meet

Long Run

8-12 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1
Sunday,

February 4

 Recovery Day

3-8 miles easy 

Ancillary: General Strength Circuit (1-4) x1*

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. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

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

Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!

Moosletter — Week of December 11th

Elections

Meet the 2024 WTC executive board!

Elected
President: Jacob
Men’s VP of Sprints/Field: Jaecan Fratzke
Women’s VP of Sprints/Field: Claire Miller
Men’s VP of Distance: Alex Edwards
Women’s VP of Distance: Emma Hudson
Secretary: Nathan Phillips
Treasurer: Brenden Dieter
Travel Coordinator: Dylan Hartnek
Meet Coordinator: Alex Marrione
------------------ -------------------
Appointed
Webmaster: Jacob Alejandro
Volunteer Coordinator: Jenna Auth
Apparel Coordinator: Nathan Simon
Photographers: Liam Beran & Ryder Zvorak

Congratulations to everyone who was elected or appointed for a position. The club looks to be in great hands for 2024! Check out pictures from the event here.

The newly elected Track Club Executive Board

awards

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

Rookie Cow: Leah Remiker and Jacob Alejandro
Freshman Cow: Matthew Schmoll and Amelia Alvarez
Social Cow: Alex Edwards and Greta Herbeck
Most Improved: Maya Winfield and Adam Kitay
Behind the Scenes: Dylan Hartnek and Donald Conway
MVP: Dasha Vorontsov and Alejandro De La Torre
Leadership Cow: Emma Hudson
Breadstick Eating Champion: Ethan Sefkar
Guardians of The Cow House: Nick Chan and Cole Michaelsen
Committed Cow: Anna Nguyen
Most Likely to Go to the Wrong Shelbyville: Nathan Phillips
Enemies to Besties: Callan Prentice and Ella Ryan
Da Russian Rocket Award: Daniel Yesipovich

Holiday lights run

The WTC holiday tradition continues! The herd ran through Olin Park to check out the light displays. Happy Holidays!

Secretary Spotlight

With a new year comes a new WTC Secretary! Nathan Phillips is going to be taking over the role in 2024, so here are a few of his thoughts about stepping into the position.

"I am so excited for this opportunity to be the secretary! I have a lot of ideas in stock and I am so excited to work with the rest of the board this year! It's going to be an amazing year... Cows Achieve!"

1. Why did you decide to run for secretary?

I ran for secretary because even though I am just a freshman I have become very passionate for WTC and thought it would be really fun to be on the board! I also chose secretary because I think it will be a lot of fun to run the social media accounts and bring in a lot of fun and new ideas into the role!

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

I am most excited about doing the hot seats and alumni features on the Instagram! I also am excited about starting an official WTC TikTok page which will be a lot of fun!

The following picture is a progression of the last four WTC secretaries with the newest on the far right. Nathan is going to do great!

Thanks for checking out this week's Moosletter! It's been wonderful being your secretary this year, cows achieve!

Moosletter — Week of December 3rd

Milk Mile

The cows braved the cold, a slippery course, and upset stomachs to chug 4 glasses of chocolate milk and run 4 laps around Ed Klief Park.

We saw some great shows of grit, though some shined above the rest. Congratulations to Alex Beckerman and Lauren Tears for taking home first place for their respective genders!

The Milk Mile is an iconic event on the WTC calendar, and it delivered lots of memories yet again this year (maybe some a few of you might want to forget already). Thanks for coming out to help keep the tradition alive!

Holiday Lights Run

It's beginning to look a lot like Christmas, so they say. Olin Park has taken that to heart, being covered in all kinds of festive lights! Meet at Engineering Hall at 5 P.M. on Wednesday, December 6th to run over to and through the display.

Ainsley's Angels

A few cows donated some of their time to volunteer for Ainsley's Angels this past weekend. Check out the picture below!

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.

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will be on Wednesday, December 6th at 7 P.M., so start thinking about what positions you could see yourself in! Add your name to the list of candidates!

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

Elections will be run as follows:

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

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!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at 5:30 p.m.

Day Workout
Tuesday (12/5)

Bakke:

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)

 

 
Thursday (12/7) Holiday lights run!

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 the Milk Mile, I hope it didn't ruin chocolate milk for you!

Moosletter — Week of November 26th

distance practice

After a hard season of racing, you've earned a break! Distance practices will only be easy runs for the rest of the semester, but still keep coming out to E-Hall at 4:30 P.M. Monday-Thursday to run with the cows!

thanksgiving

Happy holidays cows! We hope you had a nice break and killed it at your local Thanksgiving races.

Here's why a few cows are thankful for the club:

I am thankful for the opportunities to compete, train, and socialize with other cows! - Alex Beckerman

Daniel Yesipovich - Alex Edwards

Fruns - Derek Schiltz

Making memories - Tommy Dougherty

Running fast but not as fast as I used to - Dylan Hartnek

ALEX EDWARDS - Daniel Yesipovich

awards

Only a few days left to vote on awards! We put in hard work this season, so make sure your fellow cows get recognized for it! During our election night we'll be giving out awards based on your votes, so take some time to fill out the form! Voting closes on November 30th at 7 P.M.

Informal

This Saturday! Celebrate the end of the semester and an amazing cross country season with some socializing! Mark your calendar for December 2nd, and watch Slack for more information. Make sure to wear denim!

milk mile

Test your gut and your grit. Before each lap of this race, you'll chug a full glass of chocolate milk. Four glapSign up here and check the slack for more information!

Freshman Feature - Nathan Simon

1. What was your favorite part about cross country this fall?

NIRCA cross country nationals was definitely a highlight. NIRCA put on an incredible meet and hanging out with the team the entire weekend was so much fun.

2. How did your first season of NIRCA competition compare to your expectations about what it would be like?

The Great Plains regional competition was similar to my expectations, as I expected our top guys to be right in the top 10. However, the competition at nationals was a lot stronger than I expected. I ended up getting 47th (thinking I could get around 25th-30th) while running a decently fast time. This shows just how deep the field was. It made for a fast race with some incredible performances.

3. If you had to train for one field event to do in the spring, what would it be and why?

Long jump for sure. I would definitely have to work on top speed and technique, but it seems like a fun event to try. I heard somewhere that distance running doesn’t do your vertical any favors, so it might not be the best crossover. Still would be fun to try.

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.

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will be on Wednesday, December 6th at 7 P.M., so start thinking about what positions you could see yourself in! Add your name to the list of candidates!

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

Elections will be run as follows:

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

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!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at 5:30 p.m.

Day Workout
Tuesday (11/28)

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 (11/30) Nick:

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

Workout on turf hill:

Set 1: sprint x3

Set 2: alternate bounds, A-skips, alternate bounds

Set 3: high knees, sprint, high knees

Set 4: sprint x3

Rest: 2 mins between sets

walk down recovery between reps

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! Thankful for all of you!

Moosletter — Week of November 19th

Thanksgiving Week Practice

Due to the holiday, we will have a shortened practice week. Distance will be holding practice Monday through Wednesday, and sprints/field will only be meeting on Tuesday.

Good luck in your Thanksgiving Day races!

awards

We put in hard work this season, so make sure your fellow cows get recognized for it! During our election night we'll be giving out awards based on your votes, so take some time to fill out the form! Voting closes on November 30th at 7 P.M.

Informal

Celebrate the end of the semester and an amazing cross country season with some socializing! Mark your calendar for December 2nd, and watch Slack for more information. Make sure to wear denim!

Freshman Feature - Nathan Phillips

1. What was your favorite part about cross country this fall?

My favorite part of the cross country season was definitely getting to meet a whole bunch of people through practices, races, and socials!

2. Which cross country race did you enjoy the most, and why?

My favorite race of the season was definitely nationals because it was really cool racing against teams from all over the country on a really fast course! I also had a lot of fun with the people who went and especially Saturday night in the hotel!

3. What are you most looking forward to during the track season this spring?

I am looking forward to trying out multiple events to see what I am best at, as this will be my very first track season because I played golf throughout high school!

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 Monday(11/20), so be sure to check it out before it closes!

elections

Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will be on Wednesday, December 6th at 7 P.M., so start thinking about what positions you could see yourself in! Add your name to the list of candidates!

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

Elections will be run as follows:

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

senior spotlight - sammie corning

1. What was your favorite part about cross country this fall?

My favorite part of this season was when the women won NIRCA nationals! They have been working really hard and it was awesome to see them all have a great last race - several PRs!

2. Which cross country race did you enjoy the most, and why?

My favorite cross country race was NIRCA Regionals at the U of I arboretum because I think the course is fun and pretty in the fall.

3. What are you most looking forward to during the track season this spring?

Every spring I look forward to track meets because we get the whole club together and the sprinters always bring a lot of energy on meet days. This spring will be my last semester on the club, so I excited to see what I can do before I retire the spikes.

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-Wed.

Day Workout
Monday (11/20) Workout: 2x1mi, 2-4x30”
2 mile warmup, drills, and a few strides
2 x 1-mile @ threshold (rest=2 minute walk/jog)
2-4 x 30” pickups @ mile effort (1:30 ez jog recovery)
2 mile cooldown
Tuesday (11/21) Steady Easy Volume
4-7 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core
Wednesday (11/22) Pre-Race
3-5 miles, drills & 4-6 strides

Ancillary: none
Thursday (11/23) Thanksgiving Races (Turkey Trot, Berbee Derby, etc.)
Friday (11/24) Shakeout Run or XT
2-3 miles easy or Light Cross Training

Ancillary: none
Saturday (11/25) *Start of Active Rest (10-14 days off/unstructured training) for those done competing.*
Sunday (11/26) Day Off
SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at 5:30 p.m.

Day Workout
Tuesday (11/21)

Nick:
Warm up and 2 accels
Workout on turf hill:
Set 1: sprint x4
Set 2: sprint, alternate bounds, sprint, lunges
Set 3: sprint, high knees, sprint, A skips
Set 4: sprint x4
Rest: 2 mins between sets
walk down recovery between reps
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 (11/23) No practice - Thanksgiving

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 to all the turkeys trotting!

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!