Nuttycombe
The cows got nutty over on the Badgers' home course on the Thomas Zimmer Championship Cross Country Course! Even with some tough rain, the cows were still able to perform. Results can be found here.
Alejandro De La Torre led the men in the B race at 98th with Henry Karelitz(115th), Matthew Miller(127th), Nathan Simon(129th), Adam Kitay(133rd), and Matthew Schmoll(135th) backing him up.
WTC's dynamic duo on the women's team of Dasha Vorontsov(40th) and Leah Remiker(104th) also took on the B race.
Meet Spotlight: Leah Remiker fought through tough weather conditions and still came away with a 6k time of 23:27.7!
Upcoming Meets
It's time for the championship season! We have NIRCA Regionals and NIRCA Nationals left, so it's time to get serious! The Regionals deadline has passed, but you can still sign up for Nationals! You need to sign the eligibility form in order to race these championship races, so make sure to do that if you haven't!
1. NIRCA Regionals - Urbana IL, October 28th
Sadly falling on the same weekend as a primetime Ohio State showdown at home and Halloween, there is still no excuse to skip this meet as it is the start of championship season. We will leave Friday afternoon and stay that night, but we will be back in plenty of time for the game. In order to race you will need to sign the eligibility form, contact Alexander Marrione if you haven't signed yet! If you did not race at Border Battle you will have to race this meet in order to race NIRCA Nationals. Signup deadline has passed.
2. NIRCA Nationals - Shelbyville IN, November 11th
The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline is October 21st at midnight.
Frun
Bring a few dollars and an appetite to distance practice on Monday, October 16th! We'll be doing an easy run and then heading to Greenbush Bakey to get some donuts.
ultimate frisbee
Ultimate frisbee and cross country kids go together like Wisconsin football and losing. You know who won't be losing? WTC when they crush the nordic ski team in ultimate frisbee during practice this Wednesday(10/18) in the fields in front of Dejope! Bring your best throwing arm.
Screamin' Acres
Be ready for the fright of your life! We're headed out to Screamin' Acres on Saturday, October 21st! This series of haunted houses is guaranteed to get you in the Halloween mood. Here is the sign-up link!
Yoga
A runner is only as fast as they are flexible... I think? Just in case, make sure to get out to the club's yoga session, led by yogi Corina Wojnowski! Look out for more details coming in the Slack.
Fall colors run
Fall means that it's getting colder, the sun is setting sooner, and midterms are coming up.... but also the leaves are turning pretty colors! The club will be heading out to Blue Mound State Park on Saturday, October 21st to do a long run and appreciate the fall colors.
dinner at the dining halls
Come to the dining halls after practice on upcoming Wednesdays to get dinner with the board and other track club members!
On Wednesday, 10/25 we will be meeting at Godron at 7:30 p.m. and on 11/1 we will be at Four Lakes Market at the same time. Bring your appetite for an all-you-can-eat meal after a workout!
Volunteering
Get out into your community and volunteer with WTC! Create positive impacts and get rewarded if you're one of the cows with the most volunteer hours at the end of the semester!
RACE
This program pairs volunteers up with a youth on the autism spectrum to run around Picnic Point. It's an amazing experience! Sessions will be held 9-10 a.m. on Saturdays at the Picnic Point trail entrance.
Ainsley's Angels: Trick or Trot 5k and MANY more races!
Ainsley's Angels is a program where volunteer runners are paired with an Angel, a person with mobility challenges, and they complete a community race together. It's a super rewarding experience! Check out the sheet below for more information.
If you want to sign up to volunteer, please do so on the volunteer spreadsheet!
| DISTANCE WORKOUTS |
DISTANCE: Meet at Engineering Hall at 5:30 p.m. Mon-Thur, 9:00 a.m. Sun
| Day | Workout |
| Monday (10/16) | *Optional Accels* + Easy Volume *Accels: preferably at a track or turf field with distance markings* Sprint drills warmup routine and then some neuromuscular speed development Take a little extra time to actively stretch and ‘get loose’ if you need to 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels) Following the accels, run at a very easy pace 4-8 miles, depending on your training load and how you’re feeling. Ancillary: none or optional core |
| Tuesday (10/17) | Tempo + 30-sec surges **tempo=half marathon-marathon effort, slower than threshold** 2 mi warmup, sprint drills, and a few strides Group 1: 25-30 minute tempo, 3-5 min ez, 4x30-sec surges @ 5k or faster (1:00 ez jog recovery), 1-2 mile cooldown Group 2: 20-25 minute tempo, 3-5 min ez, 4x30-sec surges @ 5k or faster (1:00 ez jog recovery), 1-2 mile cooldown Group 3: 15-20 minute tempo, 3-5 min ez, 4x30-sec surges @ 5k or faster (1:00 ez jog recovery), 1-2 mile cooldown Ancillary: General Strength Circuits 1-4 (pick 2) |
| Wednesday (10/18) | Recovery Day 3-7 miles easy or Light Cross Training (30-50 minutes) Ancillary: Barefoot 1&3 |
| Thursday (10/19) | Workout: 800m Intervals 2 mi warmup, 5x800m @ 5k Effort (rest is equal to the interval), 2 mi cooldown Group 1&2: 4-5x800m Group 3: 4x800m Take your mile PR (or best guess) and add 6-8 seconds per laps from this mile pace (ex. For a 5:00 miler (75 seconds per lap), you would be running ~81-83 seconds per lap at “Interval intensity”) Ancillary: General Strength #1-4 (pick 2 circuits) |
| Friday (10/20) | Steady Volume Day + 6x20/20 Fartlek Strides 3-8 miles easy 6x20 seconds at mile effort, 20 seconds easy jog. Ancillary: General Strength #1-4 (pick 1 circuit) |
| Saturday (10/21) | Long Run with Second Half Faster 8-12 mile long run - first half relaxed, second half at a faster (but comfortable) pace Ancillary: Hip/Glute Circuit #2 |
| Sunday (10/22) | Flex Day a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1* |
| SPRINTS/FIELD WORKOUTS |
SPRINTS: Meet Tues/Thurs at McClimon Track at 5:30 p.m.
| Day | Workout |
| Tuesday (10/17) |
Warm up and 2 accels 4x3 Hurdle Hops Hurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills Block starts, blocks over 1x8 hurdles, 2x6 hurdles, 2x4 hurdles, + 400 hurdlers do 3x1st hurdle starting at 400 start Jumpers: 2 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds, continuous takeoff Approaches, 1-2 pop ups, short approach jumps +/- landing drills and springboard Sprinters: Block work: 4x3 step push, 4x10m, 4x20m 4 x 150m @80% with 2 mins rest Everyone: 20m Lower leg strength/rehab circuit: Toe walks (straight), Heel walks (straight), Toe walks (toes out), Heel walks (toes out), Toe walks (toes in), Heel walks (toes in) Cooldown, stretch and core |
| Thursday (10/12) | Warm up and 2 accels
If you are planning on doing the time trial: (please be careful and warm up properly) 2 more accels in spikes 2-3 x 150 full effort in spikes Full recovery: 10 minutes If not doing the time trial: 6-8 x 150 @80-85% with 2:30 rest Hurdle Mobility: 2 legs in each 2x 1 leg in each 2x Lateral (each way once) Backwards, 2 legs in each 2x Over/unders (each way once) Cooldown, stretch and core |
Thanks for checking out this week's Moosletter! Best of luck to you all for the championship season!