Category: Moosletter

March Moosletter 2022

in this issue:

February Recap

update on the season

upcoming meets

dinner at dining halls

logistics

Workouts this week

february recap

Ice Skating

Big Dawg Invite

Dick Hendricks Invite

Lake Crossing

Yoga

Dinner at Dining Halls

Club Relays

update on the season

We are nearing the end of the indoor track season! We have competed in four out of five meets so far. Our Cows have set meet records, won races, and, in other words, achieved. 🙂

Great job to everyone who competed this weekend at Club Relays! Women took 2nd and men took 3rd out of 15 teams. Claire Biegalski broke the meet record in the 60m hurdles with a time of 9.20 and some of our sprinters got silly in their 4x400m relay!

Club Relays Pictures

Club Relays Results

upcoming meets

Pointer Final Qualifier: Our last meet of the indoor season, the Pointer Final Qualifier, is on Saturday, March 5th. Good luck to those competing! Meet information can be found here. Members are not required to test for COVID before the meet, and each driver will decide if masks are required in their car. Individual members are welcome to get tested and wear masks, if they prefer.

Nationals: Nationals for outdoor track is the weekend of April 2nd in Olivet, MI. Stay tuned for signup details!

dinner at dining halls

We had a blast at dinner at Gordon last Thursday! Don't worry lakeshore folks, we are headed to Dejope this Thursday, March 3rd, for dinner at 7pm!

PRACTICE SCHEDULE AND LOCATIONS

Distance: For the next few weeks, distance runners will meet outside of Engineering Hall three times Mon-Thurs at 5:30pm! Once a week, distance will meet and practice in the Shell for a speed workout. Masks are required at all times in the Shell. Please check the "workouts" section of this site to find out which day to meet in the Shell each week. The week of February 27th, distance will meet in the Shell on Wednesday, March 2nd. Long runs are 9am at E Hall on Saturday for fast cows and Sunday for faster cows.

Sprints: For the next couple months, sprints/field will meet Monday-Thursday at 6:30pm in the Shell.

For more details about this week's workouts, see the "workouts" section at the bottom of the page!

New members

It's never too late to join the Wisconsin Track Club!

  • If you missed the kickoff meeting, check out the slides. There are QR codes in the slides that link to GroupMe chats and more WTC opportunities you don't want to miss!
  • Become a member of the Wisconsin Track Club 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 for the season by sending $30 to @WiscoTC on Venmo! Members must pay dues in order to race with the club.
  • Join Strava so you can virtually cheer on your fellow teammates of the Wisconsin Track Club!

membership dues

All members must pay membership dues for the season by sending $30 to @WiscoTC on Venmo! This money goes toward paying for meets, socials, apparel, etc. This does not entirely cover meet fees; members must pay an additional fee for each meet they sign up for. Reminder to pay the Club Relays meet fee ($30) if you have not already.

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday
  1. Warm up and accels 
  2. Workout
    1. 4 - 5 x 200 @ 95-100%
    2. Rest: 8-10 minutes
  3. Cooldown 
Tuesday
  1. Warm up
  2. 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 twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
Wednesday
  1. Warm up and accels
  2. Workout: Ins n outs
    1. 30m accel, 10m in, 10m out, 10m in
    2. Rest 5 minutes 
  3. Cooldown, stretch and core
Thursday
  1. Warm up
  2. 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 twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Wed meet in the Shell

5:30pm Mon, Tues, Thurs and 9am Sat/Sun meet outside of Engineering Hall

DISTANCE Workout
Monday

E Hall

 Mid-distance workout

Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run hills.

      4-6x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after

the last 1-minute rep, then 4-6x10sec hill sprints @ 800m effort with slow walk down recovery

      2 mile cooldown. 

     

Long-distance workout

Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run the hill circuits.

      6-8x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after

the last rep, then 3-4x10sec hill sprints @ 800m effort with walk down recovery

       2-3 mile cooldown.

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Wednesday

Shell

 Mid-distance workout

200m intervals @ mile effort. All groups together.

     2 mile warmup + a few strides

     2x(4x200m) @ mile effort. 200m slow jog between reps, 3 minutes rest    

     between sets.

     2 mile cooldown

 

Long-distance workout

Alternation workout @ 5k & steady effort. All groups together. 

    2 mile easy warmup + a few strides

    4x(400m @ 5k effort, 800m steady effort) of continuous effort. Should be  

    4800m of total work (~3miles)

    2 mile easy cooldown

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

 
Thursday

E hall

 Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3

 

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

  1. Straight leg, spell alphabet – L/R
  2. Toe grab scoot – pull forward with toes and move forward x 20
  3. Squatting calf raises – in 90° squat position, then raise heels x 10
  4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
  5. Everted toe squat – toes pointed out, on toes, squat x 10
  6. Toe lunge walk – lunge while staying on toes x 10 meters

 
Friday

No official practice

 If competing in Saturday’s meet: Easy pre-meet 

3-5 miles with 3-4 light strides

 

If not competing in Saturday’s meet: Flex Day

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

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

 
Saturday

Meet or 9am E Hall

 UWSP Last Chance Meet

If not competing in today’s meet

Long Run

Easy long run for distance 8-14 miles, depending on your mileage

Ancillary: Hip/Glute Circuit #1

 
Sunday

9am E hall

 Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

 

Thanks for checking out the March Moosletter. Which WTC member made a difference for you this February?

February Moosletter 2022

in this issue:

update on this season

january Recap

upcoming events

new member reminders

Workouts this week

 

 

 

update on this season

Kudos to our members for braving the cold this winter and getting out on the roads to train! Our first meet of the season was Friday, January 28th. Up next we have the Big Dawg invite this Saturday, February 5th and the Dick Hendricks Invite on Saturday,  February 12th. Signup for Dick Hendricks closes on Saturday, February 5th at 11:59pm!

January recap

  • First week of practice
  • First meet of the season

first week of practice

The first week of practice was a success! We had a great turnout every day, even though temperatures were below freezing. Thank you to our members for being so dedicated to the club, and shoutout to all of the new members that came out! Distance will continue to meet Mon-Thurs at 5:30pm outside of Engineering Hall (this Monday will be in the Shell) and sprinters will meet Mon-Thurs at 6:30pm at the Shell.

first meet of the season

Great job to everyone who raced or volunteered at our first meet of the season, the Time Trial of the Cows! Some of our members such as Zach Spears, Aidan Rigby, and Dylan Fahrney competed in every event! Way to kick off the track season.

Links to pictures: https://photos.google.com/share/AF1QipMm8odAsINnPcsWQrUozW6rtkbLEa8SMoh1N_nNLqyCVcZxwyQNkCANQZnkrb7cJQ?key=eVlmWWhYdkZPRU4yMlBjR1FfZFVpXzMwU0d4OGtB

https://photos.app.goo.gl/E9Dz4yoYUT321EUW8

Link to results:

https://drive.google.com/drive/folders/1ienEcw6Uf1CCSGl6u56I6GLBoaGL8JuK?usp=sharing

upcoming events

Student Org Fair: Come visit us at the Student Org Fair on Tuesday, February 1st between 5-8pm at table 190 at the Kohl Center! Meet some of WTC's board members, ask questions about the club, and get your name on the email list!

Kickoff Meeting: The WTC kickoff meeting is this Thursday, February 3rd at 6:30pm in Ingraham Hall room 19! Join us to meet Milkerz, eat pizza, and get a rundown on what WTC is all about.

Ice Skating: Our first social is upon us! On Thursday, February 3rd from 8:45-10:15pm, we will go ice skating at the Shell. Skate rentals will be available!

Big Dawg Invite: Our next meet, the Big Dawg Invite, is this Saturday, February 5th! If you signed up, please pay the $15 meet fee to @WiscoTC on Venmo.

Sign up for Dick Hendricks: Signup in now open for the Dick Hendricks Invite, which is on Saturday, February 12th! Signup closes at 11:59pm on Saturday, February 5th.

 

new members

If you are a prospective member of 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 for the season by sending $30 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!

Become a member of the Wisconsin Track Club on IMLeagues with the link below:

https://www.imleagues.com/spa/portal/home

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday
  1. Warm up + hamstring extensions and pulses and 3 accels.
  2. Workout:
    1. 4 - 5 x 200m 
      1. Pace: ~95%
      2. Rest 6 minutes
  3. Cooldown, stretch and core
Tuesday
  1. Warm up
  2. Workout:
    1. Block starts, hurdles, and/or jumps
  3. Stretch and core
Wednesday
  1. Warm up and 3 accels 
  2. Workout:
    1. 6 - 8 x 150
      1. 1st 50m is a build up
      2. Pace: 85%
      3. Rest: 3  minutes
  3. Cooldown, stretch, and core
Thursday
  1. Warm up
  2. Workout:
    1. Block starts, hurdles, and/or jumps
    2. If you are competing in a running event this weekend, please do at least 3 block starts
  3. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Mon meet at the Shell.

5:30pm Tues-Thurs and 9am Sat/Sun meet outside of Engineering Hall.

DISTANCE Workout
Monday

MEET AT THE SHELL

 Mid-distance Group

  • 2 mile easy warmup + a few strides
  • 2x(4x400m w/ 60-90 sec rest), 3-4 minutes rest between sets, run at around 3k-5k effort
  • 2 mile cooldown

 

Long-distance Group

  • 2 mile easy warmup + a few strides
  • 3x(4x400m w/ 1-minute rest), 3-4 minutes rest between sets, this should be run around 5K effort
  • 2 mile cooldown

Ancillary: Medball Circuit #1, Core #1

 
Tuesday

E Hall

 *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 an easy pace for 4-8 miles

Ancillary: none or optional core

 
Wednesday

E Hall

 If competing in Saturday’s meet: Easy distance run + light speed fartlek

Easy distance run for 4-6 miles prior to speed work. After running set distance, perform drills and then run the fartlek

  • 2x60sec 5k effort, 2x45 sec @ 3k effort, 2x30 sec @ mile effort
  • Work into this - start out slower and naturally let your body pick up the pace and power of your stride)

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

 

If not competing in Saturday’s meet

Mid-distance & Long distance together today

Alternation Workout (0.5mi @ 10K-Cross Country effort, 0.5mi steady)

*choose your Group based on your desired training intensity and what sort of winter base you’ve built over the past couple of months*

  • 2 mile easy warmup + a few strides
  • Continuous alternation workout with 0.5mi @ 10K-CC effort and 0.5mi at a steady effort (steady = a little faster than your standard running pace, but still comfortable)
    • Group 1: 4 miles continuous
    • Group 2: 3-4 miles continuous
    • Group 3: 2-3 miles continuous
  • 2 mile cooldown

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

 
Thursday

E hall

 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 
Friday

No official practice

 If competing in Saturday’s meet

Easy pre-meet 

3-5 miles with 2-4 light strides

 

If not competing in Saturday’s meet: Flex Day

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

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

 
Saturday Big Dawg Invite @ UW-Stevens Point - Good luck!!

If not competing in today’s meet: Long Run

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

Ancillary: Hip/Glute Circuit #1

 
Sunday Recovery Day + Strides

3-7 miles easy w/ 6-8 strides

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

Thanks for checking in on the February Moosletter. You are loved!

Weekly Bulletin- Week of December 12th

2 Comments

EXAMS COming soon

Good luck to all of the cows on their exams! Keep pushing through these next couple of weeks 🙂

COWS ACHIEVE!

The cows have spoken

Congratulations to our new board!

  • President: Lauren Fitzsimmons
  • VP Men’s Distance: Zach Spears
  • VP Women’s Distance: Ava Wojnowski
  • VP Men’s Sprints & Field: Michael Foley
  • VP Women’s Sprints & Field: Harper Dilley
  • Secretary: Niki Iatrides
  • Treasurer: Grant Dilla
  • Travel Coordinator: Alex Beckerman
  • Meet Coordinator: Matt Stilling
  • Webmaster: Dylan Fahrney
  • Volunteer Coordinator: Brock Thompson
  • Apparel: Sammie Corning
  • Photographer: Ryan Mares

A word from our new president, Lauren Fitzsimmons: Hello everyone- My name is Lauren Fitzsimmons and I’m so excited to serve as the 2022 WTC club president! I am a sophomore here at UW majoring in biomedical engineering. I’ve been running for as long as I can remember and I can’t wait to share this passion to continue the clubs greatness with you all! Cows achieve!

Thank you to all of the cows who came out to vote 🙂

Holiday lights run recap

Thank you to those who came out for the Holiday Lights Run

Photographer, Ryan Mares, has created a video from the holiday lights run. Check it out:

https://www.youtube.com/watch?v=l0gZiXh8bBw

Volunteering opportunities

Bring your non-perishables to practice or the Cow House (36 S Mills)!

WORKOUTS

SPRINTS: Meet at the Shell at 6pm.

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS NOT MEETING THIS WEEK 🙂

HAPPY BREAK!

 

 

 

 

 

 

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 or 5:30 pm

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
DISTANCE Start Active Rest (10-14 days off or unstructured training) Start Active Rest (10-14 days off or unstructured training)

Start Active Rest (10-14 days off or unstructured training)

 

Start Active Rest (10-14 days off or unstructured training)

Start Active Rest (10-14 days off or unstructured training)

 

Start Active Rest (10-14 days off or unstructured training)

Start Active Rest (10-14 days off or unstructured training)

 

December Moosletter 2021

in this issue:

Milk mile recap

November Recap

elections

Socials coming up

End of Semester Survey

 

 

Milk mile recap

Great job to those who raced in the Milk Mile and the Milk 400 meter. Congrats to Frank Deguire for winning the Milk Mile and to David Young for winning the Milk 400 meter.

Milk Mile Results: https://docs.google.com/spreadsheets/d/1fLgk9OpSqk6K0PGOeTvxruqoPbugdj1whAVmJwArOz4/edit#gid=0

Milk Mile Photos: https://photos.google.com/share/AF1QipOaeTOBzab1cfltuZQqRHAF7O-_GDX4PGYVwvBtEzhOdFkCueXo_DZRQLzvdSwslQ?key=TkxZemlPLUR0R1d4RGtUSTV2Q1ZRY3Z6NVdFekJR

november recap

  • Formal
  • Madison Marathon, Half Marathon, 10k and 5k
  • Milk Mile

WTC Elections

Get ready to run for a position or to exercise your right to vote!

WHERE: INGRAHAM 19

WHEN: Tuesday, December 7th at 7:30pm

Sign up:  https://docs.google.com/spreadsheets/d/1quRXrvabzOKKUlOK_TZUwAPmhG2654m4dvjJfPBBvR0/edit#gid=0

Socials coming up

Holiday lights run

Holiday Lights Run will be taking place on THURSDAY 12/9!

Ooo and Ahh at the beautiful light display over at Olin Park! We will meet at E Hall at 5:30pm before running over to the park to enjoy holiday fun!

Volunteering opportunities

We are kicking butt in the first annual WTC vs Triathlon Club holiday food drive! Thanks to those who have already dropped off non-perishable food items at the Cow House (36 S Mills St), including a huge delivery from the Sprint and Field crew the other night. Keep it up! We will be collecting food until 12/17. All food collected will go to the Second Harvest Food Bank of Southern Wisconsin which does a phenomenal job in serving those who are less fortunate. Whichever team collects the most food at the end of the competition gets to pie the losing club’s board and will take over their Instagram for a day, all in the spirit of giving back!

End of semester survey

Please answer this end of the semester survey to let us know how we did this year! This will help future board members use your feedback to guide the club. Unlike your course surveys, we won’t email you a million times to complete them, but it doesn’t mean they are any less important 🙂

Weekly Bulletin- Week of November 28th

Turkey trot

Great job to all of the cows who raced in their local Turkey Trot!

milk mile

 4 milks, 4 laps. The only things stopping you from eternal glory. Celebrate this annual WTC tradition with us at Edward Klief Park on Friday, December 3rd at 5pm!

https://docs.google.com/spreadsheets/d/1nzkMQQyN6xijJpB4-CkjoZqYcOfI78Uz6tFROhFbezQ/edit?pli=1#gid=0

Holiday lights run

Holiday Lights Run will be taking place on 12/8!

Ooo and Ahh at the beautiful light display over at Olin Park! We will meet at E Hall at 5pm before running over to the park to enjoy holiday fun!

Volunteering opportunities

Bring your non-perishables to practice or the Cow House (36 S Mills)!

WTC ELECTIONS

Get ready to run for a position or to exercise your right to vote!

 It is once again time for us to select new leaders. Join us on Tuesday, December 7th at 7:30pm for WTC Elections!

Sign up:  https://docs.google.com/spreadsheets/d/1quRXrvabzOKKUlOK_TZUwAPmhG2654m4dvjJfPBBvR0/edit#gid=0

WORKOUTS

SPRINTS: Meet at the Shell at 6pm.

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS
  1. Warm up and accels
  2. Workout
    • 4 x 2 x 150m @ 85%
    • Rest:
      • 90 seconds between reps
      • 4 minutes between sets
  3. Cooldown, stretch and core
  1. Warm up and accels
  2. Workout
    1. 4 x 4 x 55m @ 95%
    2. Rest:
      1. Walk back between reps
      2. 3-4 minutes between sets
  3. Cooldown , stretch and core

 

 

 

 

 

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 or 5:30 pm

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
DISTANCE Start Active Rest (10-14 days off or unstructured training) Start Active Rest (10-14 days off or unstructured training)

Start Active Rest (10-14 days off or unstructured training)

 

Start Active Rest (10-14 days off or unstructured training)

Start Active Rest (10-14 days off or unstructured training)

 

Start Active Rest (10-14 days off or unstructured training)

Start Active Rest (10-14 days off or unstructured training)

 

Weekly Bulletin- Week of November 21st

and that's a wrap...

Thank you to everyone who came out for formal! Make sure that you venmo WTC $45 if you have not yet 🙂

Pictures from formal: https://photos.google.com/share/AF1QipN-nmOHqvcGLVWviQeoLAAKgfDZvngs9GlGIXh8JdAebaoCoGSuXwzhpobiAud6oA?key=UEw0NVVsTm1FV3U3bFZRamtkV1lXZXZtbmZkeHlB

milk mile

 4 milks, 4 laps. The only things stopping you from eternal glory. Celebrate this annual WTC tradition with us at Edward Klief Park on Friday, December 3rd at 5pm!

Holiday lights run

Holiday Lights Run will be taking place on 12/8!

Ooo and Ahh at the beautiful light display over at Olin Park! We will meet at E Hall at 5pm before running over to the park to enjoy holiday fun!

WTC ELECTIONS

Get ready to run for a position or to exercise your right to vote!

 It is once again time for us to select new leaders. Join us on Tuesday, December 7th at 7:30pm for WTC Elections! The sign up sheet for positions and more information will be sent soon!

WORKOUTS

SPRINTS: Meet at McClimon Track at 6pm.

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS TBD

TBD

 

 

 

 

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 or 5:30 pm

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
DISTANCE

Workout: 2x200, 1k, 2x200

  • 2 mile warmup, drills, strides
  • 2x200 @ mile effort (rest=walk 100m,jog 100m)
  • 1k @ goal Turkey Trot pace
  • 2x200 @ mile effort (rest=walk 100m,jog 100m)
  • 2 mile cool down
 Easy run, 3-7 miles

Pre-Race

2-6 miles with drills and 4 strides

 

Thanksgiving Turkey Trot!

A few miles easy or light cross training

 

Start Active Rest (10-14 days off or unstructured training)

Continued Rest

 

Weekly Bulletin- Week of November 14th

5k, 10k, Half & Full marathon recap

Great job to all of the cows who raced in the 5k, half marathon, and full marathon! Also, thank you to all of the cows who were out there to volunteer or cheer 🙂  SPECIAL CONGRATS to John Judge for winning the marathon and for Oliver Hammond for getting 9th!

FORMAL THIS FRIDAy

Formal will be taking place on November 19th (THIS FRIDAY)! We will be taking a bus to Maple Bluff Country Club. The bus will pick us up and drop us back off at the cow house.

More information:  https://docs.google.com/document/d/1k9COUkM5aZO22vYDZ7eKAZ9zcNQ4oSz8Un2_y51JmQU/edit

AWARDS SURVEY FOR FORMAL (PLEASE MAKE SURE TO FILL THIS OUT BY THURSDAY AT 11:59PM):

https://docs.google.com/forms/d/e/1FAIpQLSeDP_D8LzjbzgBW5gAVxxuh3P2-8FW-3yD3kf0BmzztQZed5g/viewform

Brinner recap

Thank you to everyone who cleared their schedules for Brinner!

Link to some pictures from THE Chanimal:

https://photos.google.com/share/AF1QipPpb5VJ_FP-GRLZUwwUiIv3UPHMJeMRnWpn0MJA7zUfYbW1lZnEVJhCZRUKqXCF6w?key=QjZCWG1JaVhUWnJwZ1lYREdGZnoyaHJaLUhYS0tR

 

WORKOUTS

SPRINTS: Meet at McClimon Track at 6pm.

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
SPRINTS
  1. Warm up and accels
  2. Workout
    1. 3 x 3 Ins/Outs: 20m in, 20m out, 20m in
    2. Rest: 
      1. Between reps - 3 minutes
      2. Between sets - 6 minutes
  3. Cool down, stretch and core

BRING YOUR SPIKES

  1. Warm up 
  2. “Workout”
    1. 3 x 5m
    2. 3 x 10m 
    3. 3 x 15m
    4. Rest:
      1. Between reps - Waiting
      2. Between reps - 5 minutes
  3. Stretch and core
 

 

 

 

WORKOUTS

DISTANCE: Meet at Engineering Hall at 4:30 or 5:30 pm

  Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:  Sunday: 
DISTANCE

*Optional Accels* + Steady Volume

*Accels: Preferably at a track or turf field with distance markers*

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

Workout: 2x800, 4x200

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

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

 

  1. 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! 

    Workout:

    • 2 mile warm up, 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

    *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.*

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none

 

Medium Long Run (feel free to swap this with Sunday, based on weekend schedule)

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

Ancillary: Hip/Glute Circuit #1

Flex Day

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

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

 

November Moosletter 2021

in this issue:

A look at our winter season

October Recap

Socials coming up

 

 

A look at our winter season

As cross county has come to a close, we will now move into winter training. There will still be practice at Engineering Hall. Due to it getting darker sooner, there will be a practice time added at 4:30 pm for those who are able to make it and wish to avoid running in the dark. The 5:30 pm practice time will stay in place for those who are unable to make the 4:30 pm time.

October recap

  • Firebird Invitational
  • Screamin Acres
  • Regionals Meet at the University of Illinois
  • Cowcast!
  • NIRCA NATTYS

NIRCA NATTYS RECAP

Great job to everyone who made the trek to Shelbyville for this years NIRCA NATTYS. Amazing work to those who competed. Way to close out the cross country season!

Link to pictures: https://photos.google.com/share/AF1QipMm8odAsINnPcsWQrUozW6rtkbLEa8SMoh1N_nNLqyCVcZxwyQNkCANQZnkrb7cJQ?key=eVlmWWhYdkZPRU4yMlBjR1FfZFVpXzMwU0d4OGtB

Link to results:  https://drive.google.com/drive/folders/1ienEcw6Uf1CCSGl6u56I6GLBoaGL8JuK?usp=sharing

 

Socials/Volunteering coming up

Brinner: Brinner will be coming up THIS THURSDAY (11/11) at the cow house at 7pm! Be ready for the breakfast for dinner of a lifetime.

FORMAL: SIGN UP FOR FORMAL! Sign up closes on November 10th at 11:59pm. Formal will be taking place on November 19th! We will be taking a bus to Maple Bluff Country Club 🙂

Sign up: https://docs.google.com/spreadsheets/d/1jUZaHgLlfZo8NL0BkU0g2WQbLwgNd_RwdWpNNcJBCdA/edit#gid=0

More information:  https://docs.google.com/document/d/1k9COUkM5aZO22vYDZ7eKAZ9zcNQ4oSz8Un2_y51JmQU/edit

RACE: This year we will be continuing our partnership with RACE (running with autism in the community and everywhere). This has been a wonderful and rewarding opportunity in years past for cows to run and create strong bonds with kids living with autism in our community. Volunteering will take place Saturday mornings from 9-10AM. If you are interested in this awesome volunteer opportunity, fill out the form!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=1705464385

Madison Marathon: This Sunday (11/14) is the Madison Marathon, Half Marathon and 5k! Many members of WTC will be racing. If you are interested in cheering on some teammates who are running and helping out, sign up using the link below. Reach out to Ryan Unruh (runruh@wisc.edu) if you have any questions!

https://docs.google.com/spreadsheets/d/18OkwAX0gnYV9Xxsj4UMb9MjzDtqqRDnSyHEr9klmpx8/edit#gid=0

 

October Moosletter 2021

in this issue:

update on the season

September Recap

Meets coming up

Socials coming up

 

update on this season

We are already getting close to our big races of the season! Many of us have raced the Border Battle and Roy Griak. Up next we have the Firebird invitational and then Regionals and Nationals.

September recap

  • Pasta Dinner
  • Border Battle
  • Roy Griak
  • Schuster's Farm
  • Volunteering at the Ironman
  • Volunteering at RACE

Meets coming up

FIREBIRD INVITATIONAL: The Firebird invitational is this Friday (10/8)! We wil be meeting at Union South to carpool to the meet. Cars will be leaving by 1pm, so be sure to be there on time. Your car list is linked below 🙂

https://docs.google.com/spreadsheets/u/2/d/12tGG0aDRk6SrKWki_zKM1seiaXZk9bpOIC96C9WcRUQ/htmlview#gid=0

Regionals will be taking place on October 23rd and Nationals will be November 6th. The links for both of them are listed down below so sign up now! Make sure to sign the paper document that Frank Deguire has in order to be eligible to race in Nationals!

Regionals: https://docs.google.com/spreadsheets/d/1AXJTlQ5JGKixoJcYRXuJKJgmerDQL-_JZdalFudWGyQ/edit#gid=817862406

Nationals: https://docs.google.com/spreadsheets/d/1AXJTlQ5JGKixoJcYRXuJKJgmerDQL-_JZdalFudWGyQ/edit#gid=1171992042

Socials/Volunteering coming up

Watch Nuttycombe: A group will go out to watch Nuttycombe on 10/15. Stay tuned for details on that.

Haunted House: The night of 10/15, the track club will be going to Screamin Acres. We will be going around 7pm! Stay tuned for more specific details as it gets closer.

RACE: This year we will be continuing our partnership with RACE (running with autism in the community and everywhere). This has been a wonderful and rewarding opportunity in years past for cows to run and create strong bonds with kids living with autism in our community. Volunteering will take place Saturday mornings from 9-10AM. If you are interested in this awesome volunteer opportunity, fill out the form!

https://docs.google.com/spreadsheets/d/1Xy7gFddv_1H1kplUzuhWcBXPctKZEk37-FkVjnE18zQ/edit#gid=1705464385

May Moosletter 2021

1 Comment

in this issue:

update on the season

April Recap

EVENTS TO EXPECT!!!

Apparel update

MILK MILE RECAP

 

update on this season

Great work to everyone who came out this semester. Even with covid, we had some record turn outs for practice. Stayed tuned for possible updates about running opportunities this summer.

april recap

  • 8k race -- Crazy Legs
  • Yoga!!!
  • Tie-dye social
  • Border Battle against Minnesota
  • Milk mile and awards ceremony

Events to expect

With the season at a close, there is no more official practice until next semester. Those who are on campus, stay tuned for a summer track series!

Stay tuned for updates on volunteer opportunities this summer. Linked below is a survey to fill out your name to be included in volunteer opportunities for this summer if you are in Madison!

https://docs.google.com/forms/d/1w_spyN4JtFYEYhcWQj9Ij8UZJizSSFLJeYZ6gfLMqwQ/viewform?fbclid=IwAR2OnyQo0Iiy_YIJEbkSFns3DwsR9_-4G5RiTcjUr9-3BPlnppCFR0qOCp0&edit_requested=true

 

apparel update

If you still have not received your apparel, reach out to ullius@wisc.edu to figure out a time to pick up anything you may need.

 

 

Milk Mile recap

Great job to everyone who ran in the milk mile! Congrats to Frank Deguire for winning the race and setting the milk mile record. Also, congrats to Lauren Fitzsimmons for being the winner of the girls 🙂

Here is the link to the race results:

https://docs.google.com/spreadsheets/d/1zbG6IKAp1tPL0fws5b-ZMWlQctErqFLka87dZT75Nho/edit?usp=sharing

Here is the link to photos from the race:

https://photos.google.com/share/AF1QipMI6Ac6dubju67v9DnxDWXeFtQbRtepfai_Y3XM4Bkii5AKo8slokQRVC6Iog8xeA?key=X3FYMEZNYXcwektaU2E0blQtS0JzSV93ZUVUeGNR

And more photos...

https://photos.app.goo.gl/PkeUFxNXSL6iq5iL9

Stay tuned for a Milk Mile video that will be released after exams!