Panther Tune-Up
The Cows traveled to Milwaukee on Saturday and competed in the Panther Tune-Up! We had some amazing performances against D1 competition! The cows are looking good to bring the heat at Club Relays next week!
cow cast
The next Cow Cast will be this Wednesday at 7:30 p.m! Tune in on Instagram to hear a recap of the season so far and a preview of upcoming meets, plus find out who the secret special guests are.
ASSASSIN TAG
And just like that there are nine left. Who will win?!
Out: Alex Edwards (First out), Nathan Phillips, Dylan Hartnek, Adam Kitay, Jacob Alejandro, Alice Hegeman, Alex Mcdowell, Nora McCormick, Olivia O'Callaghan, Justin Langbottom, Brianna Kiriago, Lily Hamacher, Kalea Zeender.
In: Jenna Auth, Claire Miller, Alex Beckerman, Tommy Dougherty, Alex Marrione, Lauren Fligge, Mirielle Sherman, Rachel Marcotte, Ryan Peplinski.
PHOtography Help
Liam has implemented a club photographer list! If you're interested in photographing any of our meets or social events, mark yourself down in this sheet; this'll help Liam keep track of and reach out to people who might be able to photograph if he's busy or racing . It's a great way to gain some sports photography experience, help contribute to promoting the club via social media and document the memories we make at each meet. Feel free to DM Liam if you have any questions.
Club Relays
Club relays is the biggest indoor meet of the year and will be held Next Saturday! 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.
NIRCA coaches poll put the women's team at #5 below both Illinois AND Michigan and put the Men's at #12 below Michigan, Illinois, Ohio State, AND Minnesota... Lets prove them wrong and WIN THE CLUB RELAYS.
To sign up for future meets click here
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.
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!
| SPRINTS/FIELD WORKOUTS |
SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.
| Monday, February 19th @The Shell, 10:15pm |
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| Tuesday, February 20th @Turf Fields, 5:30 pm |
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Wednesday, February 21st @The Shell, 10:15
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| Thursday, February 22nd, @Turf Fields 5:30pm |
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| DISTANCE WORKOUT |
DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall
| Monday February 19 | Mid-distance workout
Mile Pace Intervals
Long-distance workout Pace Variation Fartlek Fartlek @tempo-threshold effort with a 30-sec surge down to 5k pace in the middle of each rep
Ancillary: General Strength #1-4 (pick 1-2 circuits) |
| Tuesday February 20 | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: none |
| Wednesday February 21 | Run + flat speed work
Mid-distance
Long distance
Ancillary: Medball Circuit #1, Core #1 |
| Thursday February 22 | Recovery Day + Strides
3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises) |
| Friday February 23 | If competing in Saturday’s meet
Easy pre-meet 3-5 miles with 3-5 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 24 | Club Relays @ The University of Illinois - Good luck!!
If not competing in today’s meet Long Run Mid-distance: 8-10mi run with the middle @ tempo effort Group 1: 20 min tempo Groups 2&3: 15 min tempo Long-distance: 8-12mi run with the middle @ tempo effort Group 1: 20 min tempo Groups 2&3: 15 min tempo Ancillary: Hip/Glute Circuit #2 |
| Sunday February 25 | Recovery Day + Strides
3-7 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1* |
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!