Moosletter — Week of February 11th

ASSASSIN TAG

Assassin Tag is in full swing! It is heating up and getting more and more intense each day. The freshman girls appear to be a deadly force... what is in their water?

Out: Alex Edwards (First out), Nathan Phillips, Dylan Hartnek, Adam Kitay, Jacob Alejandro, Alice Hegeman.

In: Jenna Auth, Claire Miller, Alex Beckerman, Tommy Dougherty, Alex Marrione, Alex McDowell, Bri Kiriago, Justin Langbottom Kalea Zeender, Lauren Fligge, Lily Hamacher, Mirielle Sherman, Nora McCormick, Olivia O'Callaghan, Rachel Marcotte, Ryan Peplinski

Claire Miller: It’s so fun so far! But it has definitely brought out certain members bloodthirsty nature (I’ve never been more scared of freshman in my life)!

NEW MEMBERS

If you missed the kickoff meeting and want to learn about the upcoming season, check out these slides

To become a member of the Wisconsin Track Club. Additionally, please pay membership dues for the season by sending $30 to @WiscoTC on Venmo.

Join the Slack, Strava, and follow @wtccows on Instagram.

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

UPDATE: THE SHELL

Tommy has been working hard at getting us back in the shell, UW athletics has finally allowed us to access the shell one to two times a week. Unfortunately, the only time we are able to access the shell is from 10:15pm-12:15am... but it's better than no shell at all. The sprints/field will have practices there each week, and distance runners are always welcome to join and do workout of their own. Check the #general chat each weekend for a message from Tommy that will entail which days we have access to the shell.

UPDATE: FROZEN FAILURE

Due to extremely unfortunate circumstances, Lady Liberty is not on lake Mendota. What does this mean for the track club? It means our beloved lake crossing run will not be happening in the near future due to the lake not being frozen over. (I thought this was Wisconsin not Florida...)

However, the Club had a lot of frozen fun on Friday skating at The Bakke!

Panther Tune-Up

This Saturday, February 17th the cows will be heading to UW-Milwaukee to compete at the Panther Tune-Up. This meet will provide a chance to race against D1 competition!

Club Relays

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

To sign up for future meets click here

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

 

National Women IN sports day!

It was National girls and women in sports day on Wednesday, February 7th! We are so thankful for our female athletes and all that they do for our club! Cows Achieve!

VOLUNTEERING

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

WTC CROSSWORD, Wordle, and More!

Click here for the wordle!

Click here for Connections

SPRINTS/FIELD WORKOUTS

SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.

Monday, February 12th
  • Field and event day, first day back at shell!
  • Hip Hurdle Mobility
  • Events
  • 10:15 pm the shell entrance by back of camp Randall
Tuesday, February 13th
  • Outside 4-5 150s 95% 5-6 min rest
  • Inside Bakke: 2x 40m 2 point starts, 4x 30m 3pt starts
  • Workout will be polled on monday
  • Bounds for warmups on court if space
Wednesday, February 14th
  • Those going to meet another event day
  • If not going to meet can choose to run the 150s from tuesday indoors or can do another field day.
Thursday, February 15th
  • Bakke:
  • Meet goers: 6x form reps 40 m (3pt or 2pt start)
  • Non meet goers 15m flys 5-6 reps full speed.
  • Maximal recovery rest ~ 6 min
DISTANCE WORKOUT

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

Monday February 12 Strength Endurance Hill Circuit

Mid-distance & long-distance combined

Easy distance run for 2-4 miles prior to intervals. Following easy running, perform drills and then run hills. 2 mile cooldown. 

Group 1: 5x2min hill @ 3k effort with slow jog down recovery, 5x15sec hill @ mile effort with walk down recovery

Group 2&3: 4x2min hill @ 3k effort with slow jog down recovery, 4x15sec hill @ mile effort with walk down recovery

Ancillary: Medball Circuit #1, Core #1
Tuesday February 13 Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none
Wednesday February 14 Alternating Pace Workouts

Mid-distance workout

  • 2 mile easy warmup + a few strides
  • Alternation Workout: 200m @ 3k-mile pace, 200m easy
    • Group 1: 3200m total (8x200m)
    • Groups 2& 3: 2400m total (6x200m)
  • 2 mile cooldown

Long-distance workout

  • 2 mile easy warmup + a few strides
  • Alternating pace work - threshold/10k & 3k effort (*10k pace for long intervals, 3k pace for shorter, 400m intervals*)
    • Group 1: 1600m (2min rest), 400 (4min rest), 1200 (2min rest), 400 (4min rest), 1000m     
    • Group 2: 1200m (2min rest), 400 (4min rest), 1000m (2min rest), 400 (4min rest), 800m
  • 2 mile cooldown

Ancillary: General Strength #1-4 (pick 1-2 circuits)
Thursday February 15 Recovery Day + Strides

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)
Friday February 16 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 February 17 Panther Tuneup @ UW-Milwaukee 

If not competing: Long Run 

8-12 miles + 6x45sec surges at the end (90 seconds jog rest)

Ancillary: Hip/Glute Circuit #1
Sunday February 18 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 pay membership dues for the season by sending $30 to @WiscoTC on Venmo. Check out our registration site by clicking here.

Join our Slack, Strava, and Facebook groups.

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

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

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