Moosletter — Week of September 7th!

welcome back!

Welcome to another year of racing, training, and running with the WTC Cows! We're so excited to have everyone back on campus for another semester of fun, and it's so good to see so many new faces at practice, too! Make sure to join our Slack, Strava, and follow @wtccows on Instagram! It's a great way to stay in the loop while getting to know your teammates. To become an official member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 for the semester or $50 for the year (by October 1st!) to @WiscoTC on Venmo.

Our Fall Kickoff Meeting will be held THIS THURSDAY, SEPTEMBER 11! Location will be announced as soon as it's confirmed.

Distance practice will continue to meet at the Union South circle (on the east side of the building, near Computer Sciences) at 5:30 Monday-Thursday this week.

Sprints & Field practice begins this week at McClimon Track (750 Walnut St, Madison, WI 53705)  at 5:30 on Mondays and Wednesdays!

Cross Country meet schedule

It's the best time of the year...leaves are changing, temperatures are dropping, and cross country lead carts are tearing across the nation. Join us for some (or all) of our cross country meets this season!

Vic Godfrey Open: A couple very dedicated Cows trekked on down to UW-Parkside on Friday to kick off their season with an early (pre-season?) race. They ran incredibly well--I think we're on track to win NIRCA nationals this year!

Lakeshore Time Trial: Get some practice in and shake off the rust with our annual intra-squad 5k! We'll race on Friday, September 12, at 6:30pm, and sign up closes Thursday, September 11 at 10pm.

Badger Classic: This meet is a speedy one! Come test your fitness against some D1 competition at UW's Zimmerman Course. We'll need proof of times for this meet (16:20 5K for men and 19:30 for women), and sign up closes Sunday, September 14, in anticipation of this Friday, September 19 race!

Border Battle: OUR SIGNATURE EVENT!! Come race with us as we defend Wisconsin's borders from our most bitter rivals. Sign up closes Saturday, September 20, and the race will be held on Saturday, September 27 at Verona Area High School.

Warrior Invite: Hit the mean streets of Stallis (West Allis, Wisconsin) on Saturday, October 4 for some beautiful weather and running! This is a D3 hosted meet, and a fan favorite every year. Sign up closes Saturday, September 27.

Gene Davis Invite: A course so fast you'll freak! The Big Apple(ton) of Wisconsin welcomes you to the annual Lawrence University meet on Saturday, October 11. This is the last racing opportunity before NIRCA championship season, and a great way to get those racing legs moo-ving! Sign up closes Saturday, October 4.

NIRCA Regionals: GET YOUR CANNONS READY FOR CHAMPIONSHIP SEASON AND UW-PARKSIDE'S COURSE! The last close-by meet of the season will be held on Saturday, October 18. Come race before the big Ohio State game! Sign up closes Saturday, October 11.

NIRCA Nationals: Nationals will be held allllll the way in Hershey, PA for the second year in a row! Please note that you must run at Border Battle or NIRCA Regionals in order to compete. Spend two beautiful nights on the east coast and run with the best of the nation on Saturday, November 8! Sign up closes Saturday, October 18.

socials

The 2025 WTC Camping Trip was a success! The weather was approximately 100x better than last year, and the Cows ran, swam, and hiked the days away. There's nothing better than spending the last few days of summer sitting around a campfire with friends!

Keep your eyes open for upcoming socials! We'll keep you updated as we plan them 🙂

Volunteering & Fundraising

The Cows have a bunch of awesome volunteering and fundraising opportunities coming up! You can find volunteering sign up hereNEW THIS YEAR: In order to be considered for a position for the 2025 Board, you MUST have completed at least 5 hours of volunteering in 2025. 

  • RACE has resumed for the Spring! Meet at Picnic Point at on Saturdays at 9am and get matched with a running buddy for the day. This opportunity is quick and easy, and sometimes, the buddies just want to walk.
  • Help at the Fall Time Trial on September 12! You can help us time, direct traffic, and cheer on your teammates at this super social volunteering opportunity.
  • In case you're not racing at Border Battle (looking at you, sprinters!) on September 27, we still have ways for you to join in on the fun! Direct the racers, hand out water, corral the chute, and help us put on a great meet.
  • If you didn't have enough fun at the Ironman, we have a similar volunteering opportunity coming up on October 4 with the Sconnie Sprint! Make sure to sign up in the volunteering sheet and on the Sconnie website.
  • Concessions spots are still open for November 22! Support the Badgers and the Cows with this super spirit-packed opportunity. You can eat as much Camp Randall concessions food as you'd like, and bring home a Badgers food-safety baseball hat!
DISTANCE WORKOUTS
Monday 
  • Warm-up: 1-3 miles + drills/strides
    • Option 1- Beginner Friendly/Intermediate -Main Set:
      • 2- 4 × 1k @ ~10k pace (comfortably hard, not a race effort)
      • 2:00 jog/walk rest between reps
      • Finisher:
        • 4 × 200m @ mile–3k pace (fast but smooth, not all out)
        • 200m jog recovery
    • Option 2: Advanced (higher larger volume of mileage)
      • Main Set:
        • 6-8 × 1k @ 8k–10k pace (strong but sustainable)
        • 90 sec jog rest 
      • Finisher:
        • 6 × 200m @ 1500–3k pace (fast & snappy)
        • 200m jog recovery
  • Cool-down: 1-3 easy miles 
Tuesday Easy run
Wednesday
  • Warm-up: 1-3 miles + drills/strides
    • Option 1- Beginner Friendly/Intermediate
      • Main Set:
        • 3 × 6-8 min @ tempo pace (~ comfortably hard, controlled, “I could talk, but don’t want to”)
        • Rest = 2–3 min easy jog between reps
      • Finisher:
        • 4 × 150m strides on the bike path (or grass if available) @ 3k–mile pace, walk back recovery
    • Option 2: Advanced (higher larger volume of mileage)
      • Main Set:
          • Continuous Option: 30-40  min straight @ tempo pace
          • Broken Option: 2 - 3 × 10-12 min @ tempo pace, 90 sec jog between 
      • Finisher:
        • 6 × 150m strides @ 3k–mile pace, walk back recovery
  • Cool-down: 1-3 easy miles 
Thursday Easy run
Friday LAKESHORE TIME TRIAL
SPRINTS & FIELD WORKOUTS
Monday 6x200 @ 75%, 4-5m rest OR 5x30m accels @ 95%
Wednesday 5x150m @ 80-85%, 5-6m rest OR 5x20m flies @ 95%

Join us!

To become a member of the Wisconsin Track Club, please pay membership dues for the season by sending $30 for the semester or $50 for the year (by October 1) 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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