Club Relays
THE COWS ACHIEVED!! We had some AMAZING performances with MANY MANY PR's at the Club Relays. Both the men's and women's teams took 2nd place! Congratulations to Lily Hamacher, Emily Barclay, Maisie Pederson, and Mirielle Sherman... they BROKE THE ALL TIME MEET 4x4 RECORD AND INDOOR CLUB RECORD with a time of 4:05.89!!! We also had many more amazing club history top-10 performances!!
Next week's moosletter will entail a full list of top-10 performances in the Indoor Track season recap!
Here are the links to the results and pictures!
To sign up for future meets click here
ASSASSIN TAG
LAST DAY OF ASSASSIN TAG IS THE 29TH!! Stay tuned in to see an alternate ending if there are multiple people standing on the 29th!
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.
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
There is a volunteering event coming up this next weekend (March 2nd). All of the info for it is in the volunteering calendar. If anyone is interested in running, Beckerman and Jenna are looking for a third person to join their group! Please reach out to Jenna asap if you’re interested so she can get us registered
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.
| DISTANCE WORKOUT |
DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall
| Monday February 26 | Fartlek Workout (*Optional, this can be adapted to the bike/elliptical as well*)
2 mile easy warmup + a few strides 2 x 90 seconds effort / 90 seconds recovery 2 x 60 seconds effort / 60 seconds recovery 2 x 30 seconds effort / 30 seconds recovery 2 x 15 seconds effort / 15 seconds recovery 2 mile easy cooldown The effort pace should start at around 10k pace and then progress from there (10k, 8k, 5k, 3k, etc.) Progress to a faster pace on the shorter efforts if you are feeling strong. Ancillary: Medball Circuit #1, Core #1 |
| Tuesday February 27 | Recovery Day
3-7 miles easy or 30-60 minutes of light Cross Training Ancillary: none |
| Wednesday February 28 | *Use the wind to your advantage (could gust up to 34 mph)*
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 down-tempo 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 February 29 | Recovery Day
3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises) |
| Friday March 1 | Easy-Moderate Run + fartlek strides
4-8 miles of easy-moderate paced running + 6x20/40 fartlek strides (20 seconds @ mile effort, 40 seconds slow jog recovery). Ancillary: none or optional Core work |
| Saturday March 2 | Long Run + strides
Easy long run for distance 8-14 miles, depending on your mileage + 4xstrides at the end (walk back recovery) Ancillary: Hip/Glute Circuit #1 |
| Sunday March 3 | 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!