Runners at the start of the milk mile

Moosletter — Week of December 4th

Yoga

Our female Cows had a relaxing yoga class on Wednesday!

milk mile

Great job to everyone who participated in the Milk Mile on Friday! Congrats to Alex Beckerman and Jane Straka for being the first male and female finishers!

Pictures here

Results here

Food drive Competition

Thank you to everyone who donated to the food drive! The club who donated the most food will be announced soon and the Instagram takeovers will commence! Stay tuned.

Holiday Lights run

Meet at Engineering Hall at 5pm on Thursday for the annual Holiday Lights Run! We will run to Olin Park to celebrate the holiday season.

Elections and Awards

2022 is coming to an end, so it's time for WTC to elect new board members for 2023! If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Sign up here to run for a board position.

On Wednesday, December 7th at 7pm the club will meet in Van Vleck B130. Awards for the 2022 cross country season will be announced, those running for a position will give speeches, and our members will vote to elect the new board members. There will also be a Zoom link sent in the Slack to hear speeches and vote virtually for those who are unable to make it in person.

Female dinner Social

Our female members are going out to a nice dinner at Tutto on Friday, December 9th at 6pm! Dress nicely 🙂 Signup has closed for this event.

WIndbreakers

If you are interested in purchasing a size large windbreaker (pictured below) for $45, please contact Sammie Corning (@scorning@wisc.edu or on Slack). They are no longer exclusively available for females.

new member spotlight: Eveline Enthoven

Eveline is a junior from Princeton, NJ studying chemical engineering! Her favorite WTC memory so far was going to Screamin Acres since it was very entertaining to see who was scared the easiest. She joined WTC having never been on a track team before, and being a part of this team has made her love running since it is much more motivating to do as a group! She also really enjoys training for the races. She likes how track club has so many fun events that you can sign up for. Almost every week there is a new activity like a corn maze or a race where you can meet new people. Fun fact about Eveline: she is originally from Holland and she was born in Belgium! Welcome to WTC Eveline!

new member spotlight: Tony Camacho

Tony is a freshman from Wauwatosa, Wisconsin majoring in finance! His favorite WTC memory is competing to eat the most breadsticks at Olive Garden before regionals. He got into running at the start of Covid because he had nothing else to do at home. He really likes it so he just kept on with it and tried to see how good he could get! Fun fact: he likes barefoot running when it is warm outside. WTC is so happy to have you Tony!

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday

Day Workout
Monday

Shell 6:30pm

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

3-5 sets x (2x150m) @ 70-75%

Rest between reps: 90 seconds

Rest between sets: 4 minutes 

Cooldown, stretch and core

Thursday

McClimon 6pm

Warm up and 2 accels

3 sets x 4 x 50m

Rest between reps: walk back

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

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

Day Workout
Mon-Sun Continued Active Rest (days off or unstructured training) until December 7th-10th, run or cross train easy through the weekend (Dec 10-11)

Thanks for checking out this week's Moosletter! Stay warm⛄️

Female track club members at yoga

Moosletter — Week of November 27th

Happy thanksgiving

Happy Thanksgiving! We hope you had a fun and restful break with family and friends. Great job to our members who raced in Turkey Trots this Thanksgiving!

Female workout classes

Our female members had a great time at the cycling class on Monday! On Wednesday, November 30th, the female Cows have a yoga class from 5:30-6:30pm in the Balance Studio at the Nick.

milk mile

On Friday, December 2nd at 5pm, we have the Milk Mile at Ed Klief Park! Runners will chug a glass of chocolate milk before running a lap for four laps around Ed Klief. There will also be a Milk 400 for those inclined to do a single lap. Participating costs $3. If this doesn't interest you, come volunteer and hang out with some fellow Cows! Sign up here to race or volunteer. Signup closes on Thursday, December 1st at 11:59pm.

Food drive Competition

UW Track, Tri, Cycling, and Swimming clubs are partnering up to see who can donate the most food at the end of this month! The winner will do an Instagram takeover of the other clubs. Please bring any food or monetary donations to the Cow Frat (address in Slack). December 2nd is the last day to donate!

Elections and Awards

2022 is coming to an end, so it's time for WTC to elect new board members for 2023! If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Sign up here to run for a board position. On Wednesday, December 7th at 7pm the club will meet (room TBD), those running for a position will give speeches, and our members will vote to elect the new board members.

At the same meeting on December 7th, awards for the 2022 cross country season will be announced before elections! Please fill out this google form to vote for who you think should earn the awards.

Female dinner Social

Our female members are going out to a nice dinner at Tutto on Friday, December 9th at 6pm! Dress nicely 🙂 Signup closes on Friday, December 2nd at 11:59pm! This is a WTC only event.

WIndbreakers

If you are interested in purchasing a size large windbreaker (pictured below) for $45, please contact Sammie Corning (@scorning@wisc.edu or on Slack). They are no longer exclusively available for females.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday

Day Workout
Monday

Shell 6:30pm

Warm up and 2 accels

Ladder workout @80% : 100m, 150m, 200m, 200m, 150m, 100m

Rest: 3 mins

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

McClimon 6pm

Warm up and 2 accels

6-8 x 200m @ 80% 

Rest: 3 minutes

Cooldown, stretch and core

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

Day Workout
Mon-Sun Active Rest (10-14 days off or unstructured training) until December 7th-10th

Thanks for checking out this week's Moosletter!

Moosletter — Week of November 20th

Female workout classes

On Monday, November 21st, our female Cows have a cycling workout class in the Revolution Studio at the Nick from 7-8pm! On Wednesday, November 30th, the ladies have a yoga class from 5:30-6:30pm in the Balance Studio at the Nick.

Elections and Awards

2022 is coming to an end, so it's time for WTC to elect new board members for 2023! If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Sign up here to run for a board position. On Wednesday, December 7th at 7pm the club will meet (room TBD), those running for a position will give speeches, and our members will vote to elect the new board members.

At the same meeting on December 7th, awards for the 2022 cross country season will be announced before elections! Please fill out this google form to vote for who you think should earn the awards.

Food drive Competition

UW Track, Tri, Cycling, and Swimming clubs are partnering up to see who can donate the most food at the end of this month! The winner will do an Instagram takeover of the other clubs. Please bring any food or monetary donations to the Cow Frat (address in Slack). December 2nd is the last day to donate!

WIndbreakers

If you are interested in purchasing a size large windbreaker (pictured below) for $45, please contact Sammie Corning (@scorning@wisc.edu or on Slack). They are no longer exclusively available for females.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday

SPRINTS Workout
Monday

Shell 6:30pm

Warm up and 2 accels

3 sets x 4 x 50m

Rest between reps: walk back

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

 

No practice- Happy Thanksgiving!

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *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

3-6 miles, depending on your training load and how you’re feeling.

 

Tuesday Workout: 2x200, 1K, 2x200

  • 2 mile warmup, drills, and a few strides
  • 2 x 200 @ mile effort (rest=walk 100m, jog 100m)
  • 1K @ goal Turkey Trot pace
  • 2 x 200m @ mile effort (rest=walk 100m, jog 100m)
  • 2 mile cooldown
Wednesday Pre-Race

2-6 miles with drills and 4 strides

 

Thursday Thanksgiving Turkey Trots 🦃
Friday Flex Day

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

 

Saturday Start Active Rest (10-14 days off or unstructured training)
Sunday Continued Active Rest until December 7th-10th, run or cross train easy through the weekend (Dec 10-11)

Thanks for checking out this week's Moosletter! Happy Thanksgiving!

Moosletter — Week of November 13th

Madison marathon

Great job to everyone who ran at the Madison Marathon on Sunday! We had Cows in all three events (marathon, half marathon, and 10k). Way to get out there and achieve! Special thanks to our members who stood out in the cold to cheer on the team!

Pictures

Results

Informal

On Friday, November 18th at 8:30pm the Cow Frat is hosting Informal! Put on your best denim and get ready to celebrate the 2022 cross country season. All members are welcome! Keep an eye out in Slack for the address.

Elections and Awards

2022 is coming to an end, so it's time for WTC to elect new board members for 2023! If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Sign up here to run for a board position. On Wednesday, December 7th at 7pm the club will meet (room TBD), those running for a position will give speeches, and our members will vote to elect the new board members.

At the same meeting on December 7th, awards for the 2022 cross country season will be announced before elections! Please fill out this google form to vote for who you think should earn the awards!

WIndbreakers

If you are interested in purchasing a size large windbreaker (pictured below) for $45, please contact Sammie Corning (@scorning@wisc.edu or on Slack). They are no longer exclusively available for females.

Food drive Competition

UW Track, Tri, Cycling, and Swimming clubs are partnering up to see who can donate the most food at the end of this month! The winner will do an Instagram takeover of the other clubs. Please bring any food or monetary donations to the Cow Frat (address in Slack). December 2nd is the last day to donate!

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday

SPRINTS Workout
Monday

Shell 6:30pm

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

Ladder workout @80% : 50m, 100m, 150m, 150m, 100m, 50m

Rest: 2 mins

Cooldown, stretch, and core

Thursday

McClimon 6pm

 

Warm up and 2 accels

4-6 laps of Straights and Curves- Stride the straights at 70%, jog (or walk) the curves

Stretch and core

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *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

3-6 miles, depending on your training load and how you’re feeling.

 

Tuesday Workout: 2x800, 4x200

  • 2 mile warmup, drills, and a few strides
  • 2 x 800m @ threshold/CC effort (rest=2 minute walk/jog)
  • 4 x 200m @ mile effort (rest=walk 100m, jog 100m)
  • 2 mile cooldown

 

Wednesday Recovery Day

3-7 miles easy or Light Cross Training

 

Thursday Workout or *Optional Time Trial* (5k, 3k, mile, etc.)

Time Trial: If people choose to go this route and would like to run two time trials (one this week and one next week), I would recommend choosing a longer distance (5k or 3k) first and then a shorter distance (3k or mile) the following week. If you choose to run one time trial, pick the event that gets you the most excited to “race”!!

If the weather looks considerably better on Tuesday, feel free to swap workout days as well! 

OR

Workout: 

  • 2 mile warmup, drills, and a few strides
  • 2 x 1K @ interval effort (rest=3 minute walk/jog)
  • 4 x 400m @ mile effort (rest=400m jog)
  • 2 mile cooldown

*Interval effort* 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”)

 

Friday Recovery Day

3-7 miles easy or Light Cross Training

 

Saturday Medium Long Run

6-11 miles + 4-6 strides post-run (starting every minute)

Sunday Flex Day

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

Thanks for checking out this week's Moosletter!

Moosletter — Week of November 6th

Distance Practice time change

Due to daylight savings, distance practice will be moved to 4:30pm Mon-Thurs. There will be an additional practice at 5:30 for those who cannot make it at 4:30.

Dinner at dining halls

The team had a blast at Gordon last Wednesday! We will have another team dinner at Four Lakes this Monday, November 7th at 7pm. All members are welcome!

madison marathon

The Madison Marathon is on Sunday, November 13th! They offer a 10k, half marathon, and full marathon. This is a great opportunity to get another race in this semester with some fellow Cows! If this interests you, see more info here.

Volunteer Opportunities

Click here for an event schedule and sign-up for any of the following volunteering events!

Hockey Concessions: on Friday, November 11th WTC will be working a concessions stand at the hockey game! This is an awesome way to help out the club. More funding means more of everything for this club!

RACE: RACE is a great program that pairs autistic youth with a runner to guide them through the picnic point trails. There's no better way to share the joy of running! Our last fall RACE will take place on November 12, at 9am.

Inter-Club Food Drive Competition: UW Track, Tri, Cycling, and Swimming clubs are partnering up to see who can donate the most food at the end of this month. The winner will do an Instagram takeover of the other clubs! Please bring any food or monetary donations to the Cow Frat (address is in the Slack).

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday

SPRINTS Workout
Monday

Shell 6:30pm

Warm up

2 accels

6-8 x 150m @ 75-80%

Rest: 3 mins

Cooldown, stretch, and core

Thursday

McClimon 6pm

 

Warm up

Short sprints:

Warm up and 2 accels

6 x 200m @ 75-80%

Rest: 4 minutes

Cooldown, stretch and core

OR

Long sprints:

Warm up and 2 accels

4-6 x 300m @ 75-80%

Rest: 4 minutes

Cooldown, stretch and core

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *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 a couple opportunities for optional time trials**

Flex Day

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

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

 

Tuesday Light Fartlek Workout

  • Run easy for 2-3 miles at an easy-moderate pace before starting the fartlek. 
  • 4 x 1 minute @ 3k/2-mile race effort & rhythm (jog 60-second recoveries)
  • 4 x 30 seconds @ mile effort & rhythm (jog 30-second recoveries) 
  • 2-3 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 1)

 

Wednesday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

 

Thursday Workout or *Optional Time Trial* (5k, 3k, mile, etc.)

Time Trial: If you choose to go this route and would like to run two time trials (one this week and one next week), I would recommend choosing a longer distance (5k or 3k) first and then a shorter distance (3k or mile) the following week. If you choose to run one time trial, pick the event that gets you the most excited to “race”!!

If the weather looks considerably better on Tuesday, feel free to swap workout days as well! 

OR

Workout: 8x400m Cutdown

  • 2 mile warmup, drills, and a few strides
  • 8 x 400m @ mile effort (rest=walk 100m, jog 300m)
  • 2 mile cooldown

*Start out a tad on the conservative side, find your rhythm, and then try to rip the last 2-3 intervals if you’re feeling good.*

Ancillary: *Optional General Strength Circuit 1-4 (pick 1-2)

 

Friday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 

Saturday Easy run, long run, or off
Sunday Flex Day

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

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

Thanks for checking out this week's Moosletter!

Moosletter — Week of October 30th

Screamin' Acres

Happy Halloween Cows! The herd had a blast at Screamin' Acres Haunted Houses on Friday!

Arb Volunteering

Thank you to all of our members who volunteered on Saturday to help keep the Arb healthy!

Cow cast

Did you miss the Cow Cast last Thursday? Check it out on our Instagram @wtccows here.

Dinner at dining halls

Team dinners at Gordon and Four Lakes coming up! Gordon at 7pm on Wednesday, November 2nd and Four Lakes at 7pm on Monday, November 7th. All members are welcome!

madison marathon

The Madison Marathon is on Sunday, November 13th! They offer a 10k, half marathon, and full marathon. This is a great opportunity to get another race in this semester with some fellow Cows! If this interests you, see more info here.

Volunteer Opportunities

RACE: Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! Sign up here. Contact Brock Thompson (bwthompson@wisc.edu) with any questions about volunteering opportunities.

WINDBREAKERS ARE HERE

If you ordered a windbreaker and have not received it yet, please contact Sammie Corning (email scorning@wisc.edu or on Slack).

Freshman spotlight: cullen Boyle

Cullen is a  freshman from Mequon, WI! He's studying Materials Engineering, and his favorite class this semester is MSE 260. His favorite running event is the 5k, and his favorite WTC memory was going to Griak. His favorite part about college so far has been meeting new people. Welcome to WTC Cullen!

Freshman spotlight: Aamuktha Kottapalli

Aamuktha is a freshman studying computer science! She is from Eastchester, NY, and her favorite running event is the cross country 5k. Her favorite track club memory has been all the workouts she does with the team, and the most challenging part about college so far has been figuring out all the resources she can access. We're rooting for you Aamuktha! Welcome to WTC.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday

SPRINTS Workout
Monday

Shell 6:30pm

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

+3x50 @80% with walk back recovery

Jumpers: 3 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds (high jumpers do skips for height)

+3x50 @80% with walk back recovery

Sprinters: Ladder workout @80% : 50m, 100m, 150m, 200m, 150m, 100m, 50m

Rest: 3 mins

Cooldown, stretch, and core

Thursday

Location TBD

 

Fun... stay tuned 🙂

WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *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 Workout: Threshold + 2 minutes hard

  • 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 2-minutes @ 97% effort.

Groups 1&2: 3mi Threshold, 2 minutes HARD

Group 3: 2mi Threshold, 2 minutes HARD

The goal is to keep the threshold tempo run under control and not hammer it. The 2-minutes 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)

 

Wednesday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

 

Thursday Light Workout: 

  • 20-30 minute warmup, drills, and a few strides
  • 4x200 @ mile-2mile effort (rest=200m easy jog rest)
  • 2 mile cooldown

The goal of this workout is simply to turn the legs over a little bit, nothing more. “The hay is in the barn.”

Ancillary: General Strength Circuits 1-4 (pick 1)

 

Friday Easy run or off
Saturday Easy run or off
Sunday Flex Day

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

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

Thanks for checking out this week's Moosletter! Happy Halloween 🎃👻

Moosletter — Week of October 23rd

NIRCA Regionals

Great job to everyone who raced at NIRCA Regionals this weekend! Our women's team got first place and the men got second. Way to finish the cross country season strong! Special kudos to Lauren, Anna, Ava, Cullen, and Matt for placing in the top ten in their races!

Screamin' Acres

The herd is heading over to Screamin' Acres Haunted Houses on Friday, October 28th at 6:15pm to continue the spooky season festivities! Signup closes Monday, October 24th at 11:59pm.

Volunteer Opportunities

Arboretum Trail Volunteering: On Saturday, October 29th from 9am-12noon we will go to the Arb to help with prairie restoration! See more information here and sign up here

RACE: Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! Sign up here.

Contact Brock Thompson (bwthompson@wisc.edu) with any questions about volunteering opportunities.

Cow cast

The Cow Cast is on Thursday, October 27th at 8pm! It will be live-streamed on our Instagram @wtccows and YouTube. Tune in for a regionals recap and to see a surprise special guest!

madison marathon

The Madison Marathon is on Sunday, November 13th! They offer a 10k, half marathon, and full marathon. This is a great opportunity to get another race in this semester with some fellow Cows! If this interests you, see more info here.

WINDBREAKERS ARE HERE

If you ordered a windbreaker and have not received it yet, please contact Sammie Corning (email scorning@wisc.edu or on Slack).

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday.

SPRINTS Workout
Monday

Shell 6:30pm

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

4-6 x 150m @ 80-85%

Rest: 3 mins

Cooldown, stretch, and core

Thursday

McClimon 6pm

Warm up and 2 accels

6-8 x 200m @ 75-80% 

Rest: 3 minutes

Cooldown, stretch and core

WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *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 Workout: Light Fartlek 10x30 seconds

  • Run easy for 2-3 miles at easy-moderate pace before starting the fartlek. 
  • 10 x 30-seconds @ 3k/2-mile race effort & rhythm (no faster!) (jog 30-second recoveries). 
  • 2-3 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 2)

 

Wednesday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

 

Thursday Workout: 1K Intervals @ CC Effort

  • 2-3 mi warmup, drills, and a few strides
  • 1000m intervals @ CC effort (1:30 rest/ez jog) *if you’re feeling good, push the last interval to simulate a race kick finish*
  • 2 mi cooldown

Group 1: 7 x 1K

Group 2: 6 x 1K

Group 3: 5 x 1K

Ancillary: General Strength Circuits 1-4 (pick 2)

 

Friday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none or optional core

 

Saturday Medium Long Run

6-11 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1

Sunday Flex Day

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

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

Thanks for checking out this week's Moosletter! Tell someone you love them this week. And listen to Midnights.

Moosletter — Week of October 16th

Drews Invite

Great job to everyone who raced at the Drews Invite in La Crosse on Saturday!

Nirca Regionals

NIRCA Regionals is this weekend in Geneva, IL! Check out this spreadsheet to sign up for a hotel room and to see the car lists.  Please reach out to Matt Stilling (@mstilling@wisc.edu) or Alex Beckerman (@asbeckerman@wisc.edu) with any questions NIRCA Regionals.

Volunteer Opportunities

Arboretum Trail Volunteering: On Saturday, October 29th from 9am-12noon we will go to the Arb to help with prairie restoration! See more information here and sign up here

RACE: Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! Sign up here.

Please contact Brock Thompson (bwthompson@wisc.edu) with any questions about volunteering opportunities.

WINDBREAKERS ARE HERE

If you ordered a windbreaker and have not received it yet, please contact Sammie Corning (email scorning@wisc.edu or on Slack).

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday.

SPRINTS Workout
Monday

Shell 6:30pm

Warm up and 2 accels

3 sets x 4 x 50m

Rest between reps: walk back

Rest between sets: 4 minutes

Cooldown, stretch and core

Thursday

McClimon 6pm

Warm up and 2 accels

6-8 x 200m @ 75-80% 

Rest: 3 minutes

Cooldown, stretch and core

WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday Steady Easy Volume or *optional* Cross Training

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

 

Tuesday Workout: 800m Intervals

2 mi warmup, 5x800m @ Interval Effort (2.5 minute jog/walk rest), 2 mi cooldown

  • Group 1&2: 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)

 

Wednesday Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

 

Thursday If racing on Saturday: Track Workout - 2x200m @ mile, 1k @ CV, 2x200m @ mile

Vdot Pace Chart

*Use Vdot chart to determine paces

**All groups together**

2 mile warmup + drills/strides, 2x200m @ mile (200m jog RC), 3 minutes easy, 1k @ CV, 1-2 minutes easy, 2x200m @ mile (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 If racing: Pre-Race

2-6 miles with 4-6 strides and drills


If not racing: 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 NIRCA Regionals!

OR 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 #2

 

Sunday Flex Day

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

Thanks for checking out this week's Moosletter!

Moosletter — Week of October 9th

GENE davis invite

Great job to everyone who raced at the Gene Davis Invite on Saturday!

Ultimate frisbee

On Monday, October 10th meet at Engineering Hall at 5:30pm for ultimate frisbee! We will run to the U-Bay Fields from E-Hall and play there. All members are welcome!

Upcoming meets

Good luck to all of our members racing at the Drews Invite (10/15) and NIRCA Regionals (10/22)!

If you are considering traveling to Virginia for Nationals (November 12), please reach out to Matt Stilling or Alex Beckerman so that they can fill you in on details! Know that transportation will be largely up to you and fairly expensive. The Madison Marathon/Half Marathon is the next day (November 13), so that’s a fun alternative that a lot of people will be doing if you don’t want to drive 30 hours that weekend.

Please reach out to Matt Stilling (@mstilling@wisc.edu) with any questions about meets.

Volunteer with Race

Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! Sign up here.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday.

SPRINTS Workout
Monday

Shell 6:30pm

Warm up and 2 accels 

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

+3x150m @80% with 2 mins rest

Jumpers: 3 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds (high jumpers do skips for height)

+3x150m @80% with 2 mins rest

Sprinters: Ladder workout @80% : 100m, 150m, 200m, 250m, 200m, 150m, 100m

Rest: 3 mins

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

McClimon 6pm

Warm up

4-6 laps Straights and Curves

Stride the straights, jog (or walk) the curves

Cooldown, stretch, and core

WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday Ultimate frisbee! Meet at E-Hall 5:30pm.

 

Tuesday Workout: 1 minute pickups @ 5K effort, 20-second fast strides

  • 2-3 mile warmup, drills, and strides
  • 1-minute pickups @ 5k race effort/speed (1-minute jog recovery) 
  • 3 minutes walk/jog recovery in between sets
  • 20-second pickups @ mile race speed (jog 40-second recoveries).
  • 2-3 mile cooldown

Group 1: 12x1 minute @ 5K, 6x20 second strides @ mile effort

Group 2: 10x1 minute @ 5K, 5x20 seconds strides @ mile effort

Group 3: 8x1 minute @ 5K, 4x20 seconds strides @ mile effort

*This is strictly an effort based workout; no need to check your pace; 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.

After the last fartlek pickups, run easy to moderate the remainder of the time. However, the last 5-minutes of this run or any other run should be jogging, to ease your body back to a restorative state that calms your hormones, mind, and lowers physical demand slowly.*

 

Wednesday

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Thursday Workout: Threshold Work + Hills 

  • 2-3 mi warmup, drills, and a few strides
  • 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 40-sec hill intervals @ mile-3k effort (80 sec jog down recovery)
  • 2 mi cooldown

Group 1: 6x3min, 6x40sec hill

Group 2: 5x3min, 5x40 sec hill

Group 3: 4x3min, 4x40 sec hill 

Ancillary: General Strength Circuits 1-4 (pick 2)

 

Friday Flex Day

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

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

 

Saturday Drews Neubauer Invite (UW-La Crosse)!

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)

 

Sunday Long Run

8-13 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1

Thanks for checking out this week's Moosletter! What's something you like about yourself?

Moosletter — Week of October 2nd

New members

If you want to join WTC, become a member on IMLeagues and fill out the three required forms (Membership Consent Form, Supplemental Health Waiver, and Wisconsin Track Club Membership Form). We do not use WIN anymore so it is important to not use that program. Please pay membership dues ($30 for the fall semester or $60 for the year) to @WiscoTC on Venmo. Members must pay dues in order to race with the club. Feel free to join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

It's never too late to join WTC! If you missed the first few weeks of practice, no problem. Come whenever you can. See the "workouts" section at the bottom of this site for the practice schedule. If you missed the kickoff meeting, check out the slides.

We switched to slack!

WTC has switched from GroupMe to Slack. Join the Slack here.

Schuster's farm

The herd has a blast submersed in cornfields at Schuster's Farm on Friday!

YOGA

WTC did yoga on Sunday to decompress from the busy semester. Thank you to Mrs. Wojnowski for teaching a great class!

sign up for meets

Signup for the Drews Invite and Regionals are now open!

Drews/Neubauer Invite (Saturday, October 15): Hosted by UW-La Crosse in West Salem, WI (~2 hour 15 min drive). Races start at 11:20 AM, will be a single-day meet. Signup deadline is Saturday, October 8 at 11:59 PM!

NIRCA Regionals (Saturday, October 22): Hosted by NIRCA in Geneva, IL (near Naperville, ~2 hour drive). Races start at 9:00 AM, so we will leave Madison on Friday afternoon/evening and stay the night in a hotel near the course. There is a home football game against Purdue at 2:30 PM this day. We should get back to Madison between 1-2 pm, so you could still make it to the game if you wish. Unless you plan on going to NIRCA Nationals in Virginia, this will be the last opportunity to race this season. And if you do plan on racing at NIRCA Nationals, then you need to run at Regionals to qualify (no qualifying times, just need to do the race). Signup deadline for regionals is Saturday, October 8 at 11:59 PM!

If you are seriously considering traveling to Virginia for Nationals (November 12), please reach out to Matt Stilling or Alex Beckerman so that they can fill you in on details! Know that transportation will be largely up to you and fairly expensive. The Madison Marathon/Half Marathon is the next day (November 13), so that’s a fun alternative that a lot of people will be doing if you don’t want to drive 30 hours that weekend.

Please reach out to Matt Stilling (@mstilling@wisc.edu) with any questions about meets!

Volunteer with Race

Meet at the picnic point trail entrance at 9am on Saturdays to be paired up to run with a kid with autism! Sign up here.

Freshman Spotlight: tarun Vedula

Tarun is a freshman from Bettendorf, Iowa studying computer and data science! His favorite class this semester is Anthro 105, and his favorite running event is the 1600m. His favorite Track Club memory was the Badger tailgate against UIUC. His favorite part about college so far has been meeting new people from around the world!

Freshman Spotlight: Naomi Olsen

Naomi is a freshman from Arlington, Massachusetts! She is studying nutrition and dietetics. Her favorite class is LSC 251, and her favorite running event is the 800m. Her favorite WTC memory has been the corn maze at Schuster's Farm! Her favorite part of college so far has been meeting so many amazing people from all over the country and hanging out at memorial union. Welcome to WTC Naomi 🙂

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm on Monday and McClimon outdoor track at 6pm on Thursday.

SPRINTS Workout
Monday

Shell 6:30pm

Warm up

Hurdle Mobility:

  1. 1 leg in each 2x

  2. 2 legs in each 2x

  3. Lateral (each way once)

  4. Backwards, 2 legs in each 2x

  5. Over/unders (each way once)

2 accels 

Workout

2 sets x 4 x 50m

Rest between reps: walk back

Rest between sets: 4 minutes

Cooldown, stretch and core

Thursday

McClimon 6pm

Warm up and 2 accels

6 x 150m @ 80-85% 

Rest: 3 minutes

Cooldown, stretch and core

OR 

Long sprints:

Warm up and 2 accels

4 x 300m @ 75-80%

Rest: 5 minutes

Cooldown, stretch and core

WORKOUTS

DISTANCE: Meet at Engineering Hall at 5:30pm Mon-Thurs and 9am Sat/Sun

DISTANCE Workout
Monday *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.

 

Tuesday Alternating 800’s + 200’s Workout

  • 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)
  • 3-5 minutes jog/walk rest 
  • 4x200m @ mile effort (200m easy jog rest)
  • 2 mi cooldown

Group 1 & 2: 4 miles of alternating work, 4x200m

Group 3: 3.5 miles of alternating work, 4x200m

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

 

Wednesday

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Thursday If racing on Saturday: Track Workout - 2x200m, 2x800m, 2x200m

Vdot Pace Chart

*Use Vdot chart to determine paces

**All groups together**

2 mile warmup + drills/strides, 2x200m @ mile (200m jog RC), 2x800m @ CV (200m jog RC), 2x200m @ mile (200m jog RC), 1-2 mi cooldown

 

Friday Pre-Race

2-6 miles with 4-6 strides and drills

 

Saturday Gene Davis Invite!

OR if not racing: medium long run

6-10 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #2

 

Sunday Flex Day

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

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

Thanks for checking out this week's Moosletter! Happy fall!