Category: Moosletter

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!

Moosletter — Week of April 30th

Last Meet of the Year

Time to sign up for the last meet of the year!

Sign-ups for the Eagle Open (Friday, May 12) can be found here. Registration closes on Friday, May 5th at 11:59 p.m.

Don't miss out on your last opportunities to compete this year!

Multiple Meet Mayhem

An action-packed weekend last week!

Congrats to everyone who raced at the Drake Alternative at UW-Whitewater on Friday! Results can be here.

Thank you to those who ran the Crazylegs Classic 8k on Saturday! A fun Madison tradition, for a good cause. Here is the link  to the results.

Senior Spotlight - Elsa Deibert

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

As someone who did not begin competitive running until junior year of high school, I felt like I didn’t get enough time racing in cross country and track. When another freshman had mentioned the club to me, it sounded like the perfect opportunity to stay active in college, participate in races, and meet other runners! I showed up to practice one day and immediately felt welcome there. Some of the upperclassmen encouraged me to do the intra-squad 5k and the border battle which was a good way to get involved early on. I quickly began making friends which made me want to keep coming back!

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

It is so hard to pick just one memorable moment with WTC from four years of memories! I have loved all of the races, socials, and even just the simple moments like encouraging one another through a challenging workout at practice. However, if I had to pick one it would be racing at NIRCA nationals in Indiana my junior year. One of my favorite parts about WTC is getting to race against the other club teams. The whole weekend was a lot of fun traveling with the club, running out on the XC course together, and cheering everyone on. NIRCA races always have such a fun energy about them!

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

I am obviously going to miss all of WTC’s amazing members! It has been great getting to know everyone over the years and making friendships through running. During some of my most stressful times at school, I always knew I could count on my teammates and friends to cheer me up when I saw them at Ehall. I will miss having so many running buddies all in the same city!

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

Show up to as many events as you can! Practices, meets, socials, and volunteering are all great opportunities to get involved and make friendships with other members. Although WTC can be a pretty big group, everyone is super friendly and would love to talk to you. Don’t be afraid to ask upperclassmen for advice whether it be running/school/life related. My college experience would not have been the same without WTC, so enjoy every moment of it while it lasts!

Field Day

Finals got you wishing you could go back to the days of elementary school when everything was easier? Well now you can!! (for a limited time only). This Friday (May 5) at 4:00 p.m. we will be holding Track Club Field Day 2023 at Edward Klief Park! We will have an afternoon full of fun events (sack races, tug-of-war, elimination mile etc.) with four randomly-created teams competing to be the best. If you would like to participate, please sign up here by Friday at noon!

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!

Freshman Feature - Adam Kitay

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

Having run xc/tf in high school, I wanted to continue running competitively. So during my admitted students day visit I got in touch with someone from the running club and showed up for a run. We had some nice conversations but I was very disappointed to find out that they didn't actually participate in meets or do much competitive running. Upon further research, I realized I contacted the wrong club. So I found the track club, joined the email list and group me, and showed up to practice early September.

2. What is your favorite memory from your first year with the club?

The 1st half of the lake crossing. Something about running across miles of ice with the club and the perpetual fear of falling into the water makes for a fun time. The run back was more pain then fun though.

3. What are you most forward to for next year, or future years with the club?

I'm most looking forward to winning nats as a team in the future or more reasonably I can't wait for the xc season!!

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.

Field Event Practice

On Monday, May 1, WTC will be holding a field event exhibition at practice where you can try out various field events. We will be giving demonstrations in case you are not familiar with any events and measuring your best efforts in the spirit of friendly competition. This will also help you see how field events are managed, so it is especially encouraged to attend if you are interested in volunteering at Summer Track Series this summer. We will be starting at 6 p.m. at the McClimon track, so distance will meet at 5:30 p.m. at Engineering Hall like normal before running over, and sprints/field (or distance members who feel inclined) can join directly at McClimon. If you are interested in attending, please add your name to this sheet to help us plan accordingly.

Shell Shock

Last week was our first full week without the Shell, so we caught up with a few of our members to see how they're coping with the loss.

1. What is your favorite memory of the Shell?

Emily Phillips: My favorite memory of the shell is probably the 2022 time trial of the cows. Everyone was so excited to actually have a track season for the first time since pre-covid and the energy was electric despite still having to race in masks.

Brenden Dieter: My favorite Shell memory is the last time I hit my favorite workout there (2x600 at 800 pace).

2. Where have you been doing your workouts now that the Shell is closed?

Emily: This last week I’ve been facing my irrational fear of the nick powerhouse, with the help of an unhealthy amount of preworkout as liquid courage. Sadly, I didn’t steal enough weights from the shell to create my own home gym :/

Brenden: I have been doing workouts out at either the Nick, Bakke, McClimon, or just outside.

3. What other campus building would you sacrifice to get the Shell back?

Emily: I would sacrifice Bascom Hall. I need the Shell back more than the chancellor needs an office.

Brenden: I would sacrifice any campus building for the Shell. The Shell was number 1 and I will never forgive UW Athletics.

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at McClimon at 6:00 M, Mid-Distance Hill at 6:00 p.m. T, and the band field at 6:00 W+R

Day Workout
Monday (5/1)

Warm up and 2 accels
4x3 hurdle hops
Field event fun day! or
Option 1:
8x150m @80% with 3 min rest
Option 2:
2 x 400 @75-80% with 3 min rest
6 min rest
2 x 300 @80% with 2 min rest
5 min rest
2 x 200 @80% with 1 min rest
Cooldown, stretch and core
Tuesday (5/2) Warm up and 2 accels
Hill sprints
4-6 reps with 4 mins rest in between
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 (5/3)

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)
Hurdlers: Hurdle drills, block starts over hurdles, 100/110H: 3-4 starts over 5 hurdles, 400H: 3-4 starts over 2 hurdles
Jumpers: bounding, approaches and popups, short approach jumps (off springboard or box?), HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills
Sprinters: block starts, then 3x20 with blocks, 4-6 x 30m sled pulls
Cooldown, stretch and core
Thursday (5/4)

Warm up and 2 accels
Turf workout:
2 x 4 x 50m
Walk back recovery, 4 min 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)
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 (5/1) 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: Medball Circuit #1, Core #1
Tuesday (5/2) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (5/3) Last Big Workout (10 days out) before the La Crosse Last Chance Meet
Middle Distance
2-3 mile easy warmup + drills and a few strides
400 almost all out: ~95% effort (8’ recovery)
2x800m @ 5k effort (2’ recovery)
3’ recovery after the 800’s
3x200m @ 800m effort (2’ recovery)
1-2 mile cooldown

Long Distance
2-3 mile easy warmup + drills and a few strides
4x800m @ 5k pace (400m steady recovery)
5’ recovery (walk or light jog)
800m cutdown: Each 200m progressively faster, finishing close to mile effort
1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (5/4) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday (5/5) Base Run + 4-6 strides
6-9 miles easy with 4-6 x 100m strides at the end of the run.

Ancillary: General Strength Circuit (1-4) x1*
Saturday (5/6) Long Run
8-12 miles easy

Ancillary: Hip/Glute Circuit #1
Sunday (5/7) Flex Day
a few miles of easy running, light cross training, or off

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

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! Good luck on your finals!

Moosletter — Week of April 23rd

1 Comment

Formal

We hope everyone that went to Formal had an great night! It was amazing seeing everyone all dressed up. Congratulations to those won a awards, and a huge thank you to those helped plan and made that night a reality.

Here is a link to pictures, please add your photos if you took some!

If you missed the awards, here's a quick recap:

  • Rookie Cow: Kalea Zeender + Liam Beran
  • Freshman Cow: Lily Hamacher + Bennett Kinney
  • Social Cow: Claire Miller + Alex Edwards
  • Most Improved Cow: Brenden Dieter + Stephanie Rathkamp
  • Behind the Scenes Cow: Matt Stilling
  • MVP Distance: Sammie Corning + Alex Beckerman
  • MVP Sprints/Field: Claire Biegalski + Jordan Ranum
  • Leadership Cow: Emma Hudson
  • Community Cow: Brock Thompson
  • Ironman Award: Tommy Dougherty
  • Cutest Cow: Grant Dilla
  • Jump Her? I Hardly Know Her: Duncan Lawler
  • Breadstick Champions: Ethan Sefkar + Owen DeWitt
  • Team Grandparents: Greig Dimailig + Marwan Lloyd
  • Sickest Whip: Alex Marrione
  • Team Princess: Jaecan Fratzke

Meets

Time to sign up for the last meet of the year!

Sign-ups for the Eagle Open (Friday, May 12) can be found here. Registration closes on Friday, May 5th at 11:59 p.m.

Don't miss out on your last opportunities to compete this year!

Volunteering

We've got some great opportunities to volunteer coming up!

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.

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!

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

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at McClimon at 6:00 M+W, Mid-Distance Hill at 6:00 p.m. T, and the band field at 6:00 R

Day Workout
Monday (4/24)

Warm up and 2 accels
Everyone: 4x3 hurdle hops
Hurdlers: Hurdle drills, 100/110H: 4-5 starts over 5 hurdles, 400H: 1x450m with hurdles 1, 3, 5, 7, 9, 10 12-15 min rest, 1x100 no hurdles
Jumpers: bounding, approaches and popups, short approach jumps, 2x150m @80% 4 mins rest, HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills, 2x150m @80% 4 mins rest
Sprinters: block starts, then short sprints: 2x150 full effort with 8 min rest, long sprints: 1x450 12-15 min rest, 1x150, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)
Cooldown, stretch and core
Tuesday (4/25)

Warm up
Hill sprints
4-6 reps with 4 mins rest in between
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 (4/26)

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)
Hurdlers: Hurdle drills, Block starts over hurdles
Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills
Sprinters: block starts, 3x20 with blocks, 3x30 3 pt start, 3x40 3pt start
Cooldown, stretch and core
Thursday (4/27)

Warm up and 2 accels
Turf workout:
If competing Fri 2-4 x 60m strides
If not competing: 4-6 x 30m sled pulls
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 (4/24) Mid-distance workout if racing @ Whitewater
2-3 mile easy warmup + drills and a few strides
2x400m @ mile effort w/ 45-60 seconds rest, 4x200m @ mile down to 800m pace w/ 200m jog rest
1-2 mile cooldown

Long-distance workout if racing @ Whitewater
2-3 mile easy warmup + drills and a few strides
800m @ 5k effort, 300m jog, 2x400, 2x200 @ 5k down to 1mile effort w/ 200m jog in between
1-2 mile cooldown

Middle Distance & Distance Combined Workout if racing @ Crazylegs
2-3 mile easy warmup + drills and a few strides
4-5 x 1K @ threshold effort (10k-half marathon pace), 4 x 30 sec hills (Observatory or similar graded hill) with slow jog down recovery.
90 seconds slow jog rest between 1k’s - *finish near a hill*, 3-5 minutes rest after the final 1k repeat, then run 4 x 30 sec hill repeats @ 3k-mile effort with at least 60 seconds jog down recovery
1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday (4/25) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (4/26) Competing @ Whitewater
Easy distance run + fartlek strides
5-8 miles easy + 8 x 20sec fartlek strides @ mile effort (40 sec easy jog rest) during the end of the run.

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

Competing @ Crazylegs
Light Fartlek Workout
2-3 mile easy warmup + drills and a few strides
1’-2’-3’-’3’-2’-1’ Fartlek w/ 1’ jog rest in between
Effort should be ~goal 8k race effort. Start out relaxed and work the pace down a bit over the second half.
1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (4/27) Competing @ Whitewater
Easy pre-meet
3-5 miles with 2-4 light strides

Competing @ Crazylegs
Flex Day
a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*
Friday (4/28) Drake Alternative Meet @ UW-Whitewater

If competing @ Crazylegs
Easy pre-race
3-5 miles with 2-4 light strides

Ancillary: Hip/Glute Circuit #2
Saturday (4/29) Crazylegs Classic

If you competed @ Whitewater
Flex Day
a few miles of easy running, light cross training, or off

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

If you didn’t compete in either race
Long Run
8-12 miles easy

Ancillary: Hip/Glute Circuit #2
Sunday (4/30) If you competed @ Crazylegs
Flex Day
a few miles of easy running, light cross training, or off

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

Whitewater competitors & those who didn’t compete
Base Run + Strides
4-8 miles easy w/ 4-6 strides

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

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 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! It was great to see you all in your nicest outfits!

Moosletter — Week of April 16th

1 Comment

NIRCA nationals

Congratulations to everyone who competed at Nationals!

The women's team came in 5th and the men's team came in 9th. A big thank you to those who came out and helped us get a top 10 finish for both teams!

Here are links for the results and pictures.

Awards

The Wisconsin Track Club is a democracy, and it's time to exercise your right to vote. At our formal banquet we will be giving out awards for the following categories:

Rookie Cow, Social Cow, Most Improved, Behind the Scenes Cow, MVP, Leadership Cow, Superlative Award Nomination

Make sure to have your voice heard by voting in the form by  9 p.m. on Thursday, April 20th.

Shell Closing

Unfortunately, UW-Madison Athletics is claiming a new victim this week. The Shell's final day will be Wednesday, April 19th. Due to this, sprints practice will be meeting at 5:30 at the Mid-Distance Hill on Thursday.

TikTok

The club now has it's own TikTok account! Make sure to follow for fun short-form videos from the Wisconsin Track Club! We've already got 143 likes on our first post, does that count as going viral?

Meets

Time to sign up for the last few meets of the year!

Sign-ups for the Drake Alternative (Friday, April 28) and the Eagle Open (Friday, May 12) meets are found here. Registration for the Drake Alternative closes this Friday, April 21 at 11:59 p.m., and the same happens for the Eagle Open on Friday, May 5th at 11:59 p.m.

Don't miss out on your last few opportunities to compete this year!

Formal

Formal is this upcoming weekend! Get excited, and dust off your fancy clothes. We will take a bus to Maple Bluff Country Club, eat dinner, give out awards, take pictures, and look back on a great year of competing. Get full information here.  We're excited to see a bunch of dressed up cows!

Volunteering

We've got some great opportunities to volunteer coming up!

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.

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!

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

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m. M+T, McClimon at 6:00 W, Mid-Distance Hill at 5:30 R

Day Workout
Monday (4/17)

Warm up and 2 accels
8-12 x 200 @ 70-75% (should be relaxed)
Rest: 3 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
Tuesday (4/18)

Warm up and 2 accels
Everyone: 4x3 hurdle hops
Hurdlers: Hurdle drills, 2-3 x 30m sled pulls
Jumpers: LJ: 3-4 x 20m alternating bounds with bands, run throughs + pop ups, short approach jumps, TJ: 3-4 x 20m alternating bounds with bands, run throughs with full speed 1st phase, then phases 1-2, short approach jumps HJ: 3-4 x 20m alternating bounds with bands, skips for height, takeoff drills, circle runs, approaches, bridge drills
Sprinters: 4-6 x 30m sled pulls, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)
Cooldown, stretch and core
Wednesday (4/19)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)
Option 1:
150, 45 sec rest, 150 full effort
Option 2:
300, 45 sec rest, 150 full effort
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 (4/20)

Warm up and 2 accels
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)
Hurdlers: Drills, Block starts over hurdles
Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches
Sprinters: block starts, 3x20m with blocks, 3x30m 3 pt start, 3x40m 3 pt start, handoffs if you’re doing relays
DISTANCE WORKOUTS

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

Day Workout
Monday (4/17) Mid-distance & Long-distance combined
Hill Circuits
2-3 mile easy warmup + drills and a few strides
2x(15”, 30”, 45”, 60” hills) @ 3k effort, ez jog down recovery in between reps, 3-5’ rest b/t sets
1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday (4/18) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday (4/19) Mid-distance workout
Race Pace
2-3 mile easy warmup + drills and a few strides
3x800m w/ 5 min rest (first rep @ 3k effort, last two at mile effort)
1-2 mile cooldown

Long-distance workout
Race Pace
2-3 mile easy warmup + drills and a few strides
Continuous alternation workout. 4800m (~3 miles) of total work.
4x(800m @ 5k pace, 400m steady effort). Focus on finding your 5k rhythm, while also not “letting off the gas” too much during the steady effort portions.
1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (4/20) Recovery Day
3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday (4/21) Base Run + 4-6 strides
6-9 miles easy with 4-6 x 100m strides at the end of the run.

Ancillary: General Strength Circuit (1-4) x1*
Saturday (4/22) Long Run w/ 2x(90s-60s-45s-30s) Fartlek
8-12 miles total distance run. Once you’re ~halfway through the long run, begin fartlek work.
Rest is equal to the rep. Longer reps should be closer to 5k-10k effort and then gradually work the pace down closer to mile effort on the shorter intervals. 2 minute easy jog in between sets.
Example: 90sec @10k effort (90 sec jog rest), 60sec @5k effort (60 second jog rest),.......etc.

Ancillary: Hip/Glute Circuit #1
Sunday (4/23) Recovery Day + Strides
3-7 miles easy w/ 6-8 strides

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

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 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! We hope you had fun at Nationals, and are ready for the big night this Saturday!

Moosletter — Week of April 9th

1 Comment

Formal

Formal is coming up soon, so don't forget to sign up! The big day is Saturday, April 22nd. Come out for a fun way to cap off the school year. We will take a bus to Maple Bluff Country Club, eat dinner, give out awards, take pictures, and look back on a great year of competing. Full information can be found here and you can sign up here  until Thursday, April 13th. Make sure to sign up before it's too late!

nationals

Get excited for Nationals this weekend!

The club is heading for Olivet, Michigan to compete against NIRCA club teams from all across the country. Bring your A-game and make Wisconsin proud!

Volunteering

We've got some great opportunities to volunteer coming up!

RACE
The Spring RACE sessions has officially started! 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 9-10AM on Saturdays at the Picnic Point trail entrance!

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 1PM to 10 PM. Please sign up, as this event will help the club a lot with fundraising!

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

Fun Long Run

Last Saturday the cows met for a morning long run that started with a scavenger hunt at the zoo and finished with Gotham Bagels! We hope everyone who came out had a good time.

Cow cast

The next Cow Cast will be this Thursday at 8 p.m.! Tune in on the Instagram to hear a recap of the season so far, get a preview of upcoming meets, get information on socials, and find out who the secret special guests are.

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m. T+R, McClimon at 6:00 M+W

Day Workout
Monday (4/10)

Warm up and 2 accels

4-6 x 150 @ 80%

Rest: 3 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
Tuesday (4/11)

Warm up and 2 accels 

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, block starts over hurdles

Jumpers: LJ: bounding, landing drills, approaches + pop ups, short approach jumps, TJ: approaches, landing drills, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches, bridge drills

Sprinters: block starts, handoffs, 4x20m with blocks, 4x30m 3 pt start, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)

Cooldown, stretch and core
Wednesday (4/12)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)

2x150m full effort, 8-10 min rest

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 (4/13)

Warm up and 2 accels

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)

Hurdlers: Block starts over hurdles

Jumpers: LJ/TJ: approaches, short approach jumps HJ: takeoff drills, approaches

Sprinters: block starts, handoffs
DISTANCE WORKOUTS

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

Day Workout
Monday (4/10) Mid-distance Alternating Pace Work + 150m Buildups: 

     2-3 mile easy warmup + drills and a few strides

  • 1700, 1300m w/ 5 min rest in between (alternating 200m steady - 200m @1mi effort- finishing with extra 100m kick on the final segment)

For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK

  • Following the alternating work, run 4x150m buildups - each 50m faster than the previous one (ex. 1500m, 800m, 400m effort), easy walk back recovery

     1-2 mile cooldown

Long Distance Alternating Pace Workout:

     2-3 mile easy warmup + drills and a few strides

  • 1700m, 1300m, 900m w/ 5 min rest (alternating 200m steady - 200m @1mi effort - finishing with extra 100m kick on the final segment)

For example: 900m interval - 200m steady, 200m mile, 200m steady, 200m mile, 100m KICK

     1-2 mile cooldown

Ancillary: Medball Circuit #2, Core #2
Tuesday (4/11) Easy Recovery Run 

3-7 miles easy 

Ancillary: General Strength Circuit (1-4) x1
Wednesday (4/12) Mid Distance

Easy-moderate paced 3-7 mile run with 4-6 x 30” pickups (1’ recovery) towards the end of the run

Long Distance

Easy-moderate paced 5-10 mile run with fartlek pickups during the second half of the run (2x90”, 2x60”, 2x45”, 2x30” with equal recovery)
Thursday (4/13) Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: barefoot circuits 1&3 (see previous weeks for exercises)
Friday (4/14) NIRCA Nationals Competitors

Easy pre-meet 

3-5 miles with 3-4 light strides

Not racing NIRCA Nationals: Base Run + 4-6 strides

6-9 miles easy with 4-6 x 100m strides at the end of the run. 

Ancillary: General Strength Circuit (1-4) x1*
Saturday (4/15) NIRCA Outdoor Nationals @ Olivet College

Not racing NIRCA Nationals: Long Run

Easy Long run, 8-13 miles, with an option for the second half to be faster if you’re feeling good. 

Ancillary: Hip/Glute Circuit #2
Sunday (4/16) NIRCA Outdoor Nationals @ Olivet College

Not racing NIRCA Nationals: Flex Day

A few miles of easy running, light cross training, or off. Emphasize recovery today. Tomorrow’s workout will be challenging. 

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

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 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!

Moosletter — Week of April 2nd

Formal

Time to get fancy! Formal will be on Saturday, April 22nd, and will be a fun way to cap off the school year. We will take a bus to Maple Bluff Country Club, eat dinner, give out awards, take pictures, and look back on a great year of competing. Full information can be found here and you can sign up here  until Thursday, April 13th.

Pioneer OPener

Great job to everyone who competed in the Pioneer Opener this weekend! Here are the links to results and photos.

Meet Spotlight: Tommy Dougherty set personal records in all 5 events he entered: the 3000m steeple, 110m hurdles, 800m, 400m hurdles, and the 5000m.

Outdoor Practice

Some thought it was impossible, but Madison is actually starting to heat up. With warmer temperatures comes outdoor practices, so get excited to start using the McClimon track!

Women's Yoga

Thank you to everyone who came out to the women's yoga session, we hope you had a good time and got a fun workout in!

Make sure to join the wtc-women channel in the Slack to not miss out on future women-only activities!

Fun Long Run

Next Saturday, April 8th, we're doing a fun long(ish) run. We are going to the zoo, doing a scavenger hunt, and then running to Gotham Bagels for bagels.

Meet at Engineering hall at 9:30 to participate!

SPRINTS/FIELD WORKOUTS

SPRINTS: Meet at the Shell at 5:30 p.m. T+R, McClimon at 6:00 M+W

Day Workout
Monday (4/3)

Warm up and 2 accels

8-12 x 200 @ 70-75% (should be relaxed)

Rest: 3 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
Tuesday (4/4) Warm up and 2 accels

Everyone: 4x3 hurdle hops

Hurdlers: Hurdle drills, 2-3 x 30m sled pulls

Jumpers: LJ: 3-4 x 20m alternating bounds with bands, run throughs + pop ups, short approach jumps, TJ: 3-4 x 20m alternating bounds with bands, run throughs with full speed 1st phase, then phases 1-2, short approach jumps HJ: 3-4 x 20m alternating bounds with bands, skips for height, takeoff drills, circle runs, approaches, bridge drills

Sprinters: 4-6 x 30m sled pulls, 3x4 nordic curls (have a partner hold your ankles and put your knees on a soft mat)

Cooldown, stretch and core
Wednesday (4/5)

Warm up and 3-4 accels (2 in flats 1-2 in spikes)

Option 1: 

150, 45 sec rest, 150 full effort

Option 2:

300, 45 sec rest, 150 full effort

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 (4/6)

Warm up and 2 accels

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)

Hurdlers: Drills, Block starts over hurdles

Jumpers: LJ/TJ: bounding, approaches, short approach jumps HJ: skips for height, takeoff drills, circle runs, approaches

Sprinters: block starts, 3x20m with blocks, 3x30m 3 pt start, 3x40m 3 pt start, handoffs if you’re doing relays
DISTANCE WORKOUTS

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

Day Workout
Monday (4/3) Mid-distance workout

Mile pace intervals

       2-3 mile easy warmup + drills and a few strides

3x(600-200) @ mile pace w/ 60 sec rest, 4min rest b/t sets (work into this - meaning, it’s okay if the first set is a little slower (3k-mile effort), strive for mile effort on the second and third set

         1-2 mile cooldown

Long-distance workout

5K pace intervals

          2-3 mile easy warmup + drills and a few strides

2x(800-800-400) @ 5k pace w/ 45-60 seconds rest, 3-4 min b/t sets

        1-2 mile cooldown

Ancillary: Medball Circuit #1, Core #1
Tuesday (4/4) Base Run + 4-6 strides

3-7 miles easy with 4-6 x light 100m strides at the end of the run. 

Ancillary: General Strength Circuit (1-4) x1*
Wednesday (4/5) Mid-distance

Pace Variation Fartlek

        2-3 mile easy warmup + drills and a few strides

2x90 sec (5k effort), 2x60 sec (3k-mile effort), 2-4x30 sec (mile effort), 2x15 sec (FAST) 

*rest is equal to the length of the rep*

       1-2 mile cooldown

Long-distance

8-6-8 Threshold + Interval Work

       2-3 mile easy warmup + drills and a few strides

8min @ Threshold (10k-half marathon effort), 6 minutes easy, 8min @ Threshold + 2-4x30 sec (mile effort) w/ 60 sec rest,, 2x15 sec (FAST) w/ 45 sec fast      

1-2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday (4/6) Recovery Day 

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday (4/7) Base Run + Fartlek Strides

4-8 miles easy w/ 6-8 x 20/40 fartlek strides (20” stride, 40” ez jog)

Ancillary: General Strength Circuit (1-4) x1*
Saturday (4/8) Long Run

8-14 miles + 6x45sec surges at the end (90 seconds jog rest)

Ancillary: Hip/Glute Circuit #1

or

Scavenger hunt and bagel run
Sunday (4/9) Day Off

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 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! We hope to see you dressed up and fancy for Formal!