Moosletter — Week of April 6th!

Outdoor meet schedule

It's time for outdoor track season!! You can find the sign up here, and previous meet results and season performance lists here and here. Sign ups for all outdoor meets are open now! Reach out to Meet Coordinator Nathan Simon with any questions and check out the schedule below.

NIRCA Outdoor Nationals: Congrats to all the Cows who ran in Virginia this week! They achieved and we're so proud of them!

Mississippi River Rumble: In the first outdoor meet of the season, the Cows brought home a ton of top performances and even a few new club records! Caleb Rocha had a huge day, and caught top ten times in the 200, 110 hurdles, and triple jump! The men’s 1500 saw a ton of incredible times, as well: Nathan Simon improved his outdoor standing, and Adam Kitay, Wil Lackner, and Mason Weber all added their names to the top 10 list. Samara Bradtke crushed the 100 and the 200, and Audrey Seefeld scored three all-time performances in the 100 hurdles, 400 hurdles, and long jump. The steeplechasers had some category three fun, with Tony Camacho and Whitney Sylvester landing new record list times and Lauren Tears setting a new women’s record!! Speaking of new records, Anneka Cassel threw for a new one in shot, and tossed herself onto the record list for discus, too! Sam Culwell continues his streak of hitting top ten times at every meet, this time in the 100 and 200, and Ruby Bergstrom grabbed two, too—in long jump and for second all time in high jump. The women’s distance crew had a great day: Leah Reimeker ran a top ten time in the 800, and power duo Claire Matthai and Maya Winfield ran awesome 1500 times! Mckenna Thom mooooo-ved on up the 100 list, Ben Harmon cracked it in the 400, Jacob Rhodes jumped onto the high jump list, and Hayden Metzger threw himself onto the shotput one. Great job, everyone! This outdoor season is shaping up to be an incredible one. 

Lawrence University Viking Twilight: It's shaping up to be a big Thursday night in Appleton on April 17! The Cows are headed to a Lawrence University to run fast before the weekend. Sign up will close on Saturday, April 10.

Drake Alternative: On April 25, we're racing on down to UW-Whitewater for this year's Drake Alternative! Warm up for that weekend's events (just Crazylegs, obviously), and get excited. Sign up deadline is Friday, April 18.

Eagle Open: THE LAST MEET OF THE YEAR! Cap off your finals week with a weekend at the beautiful UW-Lacrosse, and race on Friday, May 9. Thanks to an awesome ASM grant, this meet will be very low cost OR FREE, depending on how many people sign up. We'll stay overnight in Lacrosse so we don't have to drive back super late at night, and go for a hike on Saturday morning! Sign up deadline is April 25.

Meet fees range by meet, but are typically $20-$30 for one day meets. The more people that come to meets, the cheaper the meet fee. Make sure to sign up using your @wisc.edu email account, and that you are an official DoSportsEasy dues-paying member when you sign up for a meet.

Socials

WTC Formal will be on Saturday, April 12 this year! Sign up is closed. Reach out to Lauren Fligge with any questions and Adam Kitay to make a plan about paying your dues so you can join us for a night of celebration!

Keep your eyes out for information about a spring bonfire night! As the Brinner-loving Cows like to say...clear your calendar for the entire month of April. More information about the spring Women's Social and BBBBBBBBBBBBBB is coming soon!

New members

Thank you to everyone who joined us for our Spring Kickoff Meeting! We had tons of fun and we hope that you enjoyed learning about all that this semester has to offer. If you missed the meeting, you can find the slides here.

If you're new to the club, welcome!! We're so excited that you're here. Join our Slack and follow us on Instagram @wtccows!  To become an official Wisconsin Track Club member, please send your $30 semester dues to @WiscoTC on Venmo. Check out this page to follow additional steps to become a new member. 

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up!

  • Bracket Pool: As of this week, Ian 1 holds the top spot for the WTC Bracket Pool, but has no more potential for points. Will Maya Winfield #2 come from second to win?? Stay tuned, and  RIP Badgers.
  • The WTC Blood Drive was a success! Thanks to everyone who came and donated their time and blood.
  • RACE has resumed for the Spring! Meet at Picnic Point at on Saturdays at 9am and get matched with a running buddy for the day. This opportunity is quick and easy, and sometimes, the buddies just want to walk.
  • WTC's first ever CHIPOTLE FUNDRAISER will be held on Tuesday, April 15th, from 5-9pm. Mention Wisconsin Track Club at the register and the club will get 25% of the profits from your meal. Eat good food and support the club while doing it! Tell your friends, and we'll see you then!
  • Girls on the Run Madison has offered us a few FREE SPOTS for this April's Crazylegs 8k. Reach out to volunteer coordinator Jenna Auth if you're interested.

MISSISSIPPI RIVER RUMBLE RECAP WITH ADDISON BASS

  • Year: Sophomore
  • Majors: Political Science and Environmental Science
  • Current binge watch: Survivor
  • Sprints, mid, or long distance? Long Distance
  • What events did you race this weekend? 3000 Steeplechase
  • What was your favorite part of the meet? It was my second time doing steeplechase so I had fun learning how to jump. 
  • Was anything at this meet super fun or super not fun? Of course had so much fun jumping in the (cold) water!
  • What is your favorite part of going to meets with the team? I love watching everyone race and cheering for the team
  • What’s your all-time favorite track club memory? Club relays! 

     

DISTANCE WORKOUTS
Monday
  • 2-3 miles easy warmup
    • Mid Distance
      • 600m (1mi), 200 (800m), 500 (1mi), 200 (800m), 400 (1mi, then last 200m kick)
      • 2min rest between reps
    • Long Distance
      • 4x1200m (600m @ 5k, 600m steady)
      • 2min rest between reps
  • 1-2 mile cooldown
Tuesday Easy run, 3-7 miles + strides
Wednesday
  • 2-3 miles easy warmup
    • Mid Distance
      • 1700, 1300m w/ 5min rest between (alternating 200m steady, 200m @1mi, finishing with 100m kick. Example - 1200 is 200 steady, 200 mile, 200 steady, 200 mile, 200 steady, 200 mile, 100 kick)
      • 4x150m buildups - each 50m faster than the previous one (e.g. 1500, 800, 400 effort)
    • Long Distance
      • 1700, 1300, 900 w/ 5min rest (alternating 200m steady, 200m @1mi, finishing with 100m kick)
  • 1-2 mile cooldown
Thursday Easy run, 3-7 miles + strides
Friday
Saturday FORMAL
SPRINTS & FIELD WORKOUTS
Monday Horizontal Jumps: 
  • 3x 20m small bounds
  • 3x 20m large bounds
  • 2x (LJ) 12 continuous popups
  • 2x (TJ) 12 leg cycles
    • Switch legs after the first attempt
 LJ
  • 2x 30m continuous pop-ups
  • 3x 6 step pop ups into pit
  • 6x 6step landings into pit
TJ
  • 2x 30m continuous cycle
  • 3x 6 step quad jumps
  • 4x 6-8 step approach with landing
Tuesday
Wednesday Horizontal Jumps: 
    • 2x Heel walks and toe walks
    • 2x 20m pop hops
    • 3x 20m small bounds
    • 3x 20m large bounds
    • 2x (LJ) 12 continuous popups
    • 2x (TJ) 12 leg cycles
      • Switch legs after the first attempt
    Everyone
    • 3 (minimum) full approach
      • Just the run up, do not jump
    • 1-3 full approach with jump (LJ/TJ)
Thursday

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, and Strava, and follow us on Instagram @wtccows!

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! As always, remember to send your Almost Meet Day pictures!

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