Moosletter — Week of February 8th!

Practice Updates & Welcome back

WTC practice is back!! Here's how practice will work for the very beginning of 2026:

  • Distance practice: is back to being held at 5:30pm!  We'll continue to meet at the Union South circle, where we met for all of last semester.
  • Sprints and Field practice: Indoor practices at Verona Area High School continue this week! You must have all DoSportsEasy forms filled out in order to attend. You MUST have dues paid in order to attend. There is a $20 back-out penalty for Cows who sign up to come to Verona and back out the day of practice. Sign up will close two days before each practice. PLEASE register to be an authorized driver if you plan on going to Verona. Having enough authorized drivers is crucial to the club. Authorized drivers will be given a discount to Club Relays. Sign up for Verona here!

Please feel free to reach out to the (new!!) event VPs (Bri Kiriago, Lauren Fligge, Sam Moschkau,  or Nathan Phillips) with any questions about practices or workouts!

Thank you to everyone who came to our Spring Kickoff Meeting! We had a great time there and while bowling, and we were so glad you all could join us!

You can find WTC at the Org Fair Tuesday, February 10th from 5:00pm-8:00pm. Bring your friends! Come recruit! We'll hold a new member meeting on Thursday, February 12, at 8:00pm for anyone who couldn't make the kickoff meeting. See you there!

INDOOR TRACK SCHEDULE

The number of indoor track meets has increased once again! Here are your FIVE indoor track meets of the winter!! Sign up can be found here. Reach out to meet coordinator Aimon Van Houten with any questions. PLEASE sign up to be an authorized driver. The process has changed, and it's pretty easy to be authorized, especially if you're from Wisconsin. We are required to have two authorized drivers per car when we go out of state. IF WE DO NOT HAVE ENOUGH DRIVERS, YOU WILL NOT BE ABLE TO GO TO CLUB RELAYS. You can find information about the process here. 

  • Lake Michigan Open: Kicked the year off with a bang!! Congratulations to everyone who busted the rust with some early season competition. Congratulations especially to Claire Matthai (5:23 in the mile for sixth all time), Nathan Simon (8:51 in the 3k for fifth all time), Caleb Rocha (6.57m in the long jump for third all time), Abayomi Awoyomi (14.33m in the triple jump for FIRST ALL TIME), Evan McVeigh (12.85m in the triple jump for seventh all time), and Vincent Lanzito (12.40m in the triple jump for ninth all time). We're setting the stage for some fantastic competition this season. ROLL COWS!
  • Point Big Dawg: DAWGS CAME TO PLAY!! Huge day for the Cows on the 7th! We're especially excited for Caleb Rocha (7.12 in the 60m for fourth all time), Whitney Sylvester (19:27.54 in the 5k for FIRST ALL TIME INDOORS), Idaly Cristobal (19:53.93 in the 5k for third all time), Ethan Sefkar (16:29.06 in the 5k for sixth all time), Ashton Yarrington (17:04.26 for ninth all time), Kendall Klein (4.88 in the long jump for third all time), and Claire Matthai (10:30.61 in the 3k for the WTC INDOOR RECORD!). We're so proud of all the hard work that everyone's put in through the winter, and it's definitely paying off so far. See you next week!
  • Platteville Invite: A new meet for the Cows (I think??)!! Get some extra racing in and have a great time at lovely UW-Platteville on Saturday, February 14. Sign up is closed.
  • Panther Tune-up: Get some D1 competition at UW-Milwaukee's Panther Tune-up on Saturday, February 21! Show those Panthers who the real UW-M is. Sign up closes Saturday, February 14.
  • Club Relays: Some might call this the highlight of the WTC year...CLUB RELAYS ARE BACK! This two night meet will be held on Saturday, February 28 at the University of Illinois. We'll leave Madison on February 27 and return on March 1. Sign up closes Saturday, February 14.

Socials

  • Thanks to everyone who came out for our Lake Crossing Run! We had a great time, and we're so excited to keep socializing through the semester!
  • WTC girls!! Keep your eyes on the wtc-women Slack channel for information about a Galentine's social this Friday, February 13th.
  • Next Sunday, February 15th, is the annual Sports Club Dodgeball Tournament!! Sign up here to have a great time and defend the club's honor.

Volunteering

You can find volunteering sign up here. Please reach out to Volunteer Coordinator Whitney Sylvester with any questions. Stay tuned for lots of opportunities coming soon!

WTC MERCH

Reach out to Brand Ambassador Lottie Andersson with any questions about merchandise!

  • The WTC BSN store is open until this Wednesday, February 11th!
  • WTC is running a super special collab with Chick'n Legs! If over 20 people order shorts, everyone will get 20% off their order. Send your favorite design and your size to Lottie ASAP so that you can get a discount! With the 20% off, shorts are $28 + tax + shipping.
  • The specialized merch for the semester is now open, too! Check out this link and place your order before March 8th.
DISTANCE WORKOUTS
Thank you to Claudia Salgado for writing our distance workouts! 
Monday 
  • Warm up: 2-3 easy miles
  • Mid-distance
      • Alternating 800/400
        • 4-6 (800 @ 5k pace; 400 @ 3k pace)
          • 90 second recovery between sets; 2 minute recovery between reps
  • Long distance:
    • Alternating 1k/800/400
      • 2 minute recovery between sets; 2-3 minute recovery between reps
  • Cooldown: 1-2 easy miles
Tuesday Easy run (4-6 miles)
Wednesday
  • Warm up: 2-3 easy miles
  • Mid-distance
      • 6-8 (2 minute on @ 3k-5k pace)
        • 2 minutes to 90 seconds recovery
      • 4 x 30 second strides
  • Long distance:
    • 4-6 (4-5 minutes on @ 10k-5k pace)
      • 3 minute recovery
    • 5 x 30 second strides
  • Cooldown: 1-2 easy miles
Thursday Easy run (4-6 miles)
Friday
Saturday UW-Platteville Invite
SPRINTS & FIELD WORKOUTS
Thank you to VPs Sam Moschkau and Bri Kiriago for writing our sprints workouts, as well as Ace Awoyomi for our horizontal jump workouts and Claire Miller for our high jump workouts!  You can find sign up for practice at Verona here. Sign up closes two days prior to each practice!
Tuesday
  • Leaving UW at 7:15pm for practice at Verona from 7:45pm until 9:30pm
  •  Short sprints
    • 150, 200, 150. (4,5,4min rest) @85-95%
  • Long sprints:
    • 3x400m (7 min rest) 85%
  • Jumps
    • 3x Small bounds (down the runway)* 3x Big bounds (down the runway)* 3x Continuous pop ups (down the runway, LJ only)* 3x Alternating cycle bounds (down the runway, TJ only)* Technique work    * TJ: First Phase    * LJ: Penultimate step* Plyos    * Squat jumps    * Single leg bounds    * Tuck Jumps    * Continuous broad jumps
  • Finish with block starts and event work
  • Core and stretching (5 minutes each)
Thursday
  • Leaving UW at 7:45pm for practice at Verona from 8:15pm until 10:00pm
  •  If going to Big Dawg
    • 5-6x 30m flys, full recovery
    • Finish with block starts
  • If not going to Big Dawg
    • 5-6x 150m (4 min rest)
  • Jumps
    • 3x Small bounds (down the runway)* 3x Big bounds (down the runway)* 3x Continuous pop ups (down the runway, LJ only)* 3x Alternating cycle bounds (down the runway, TJ only)* 5x 30 meter flys (85-90% effort, 2 minute rest in between each rep)* 3-4x 6 step short approach (LJ/TJ), with landing
  • Core and stretching (5 minutes each)
Saturday Big Dawg Invite @ UWSP

Join us!

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 for the semester 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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