NIRcA REgionals
What a start to the championship season! Both the men and the women took home the win at Regionals, setting themselves up for great performances at Nationals!
Dasha Vorontsov stayed ever-consistent in winning meets, snagging 1st place and putting the Cows in a great spot to win. She was followed up by Maya Winfield(5th), Anna Nguyen(6th), Lauren Fitzsimmons(8th), and Sammie Corning(16th) to round out the scorers.
Another strong showing by the freshman class helped to propel the cows to a Regionals win on the men's side. Alejandro De La Torre(2nd) led off that charge of quick freshmen, and was backed up by Matt Stilling(4th), Nathan Simon(6th), Adam Kitay(9th), and Matthew Schmoll(12th).
Upcoming Meets
It's all down to this. We have one meet left this year, and its the big one. NIRCA Nationals is coming up quick! We weren't there last year, so let's race fast and remind everyone how good WTC is.
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 has passed.
dinner at the dining halls
Come to the dining halls after practice this Wednesdays to get dinner with the board and other track club members!
On Wednesday, 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 run!
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
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 (10/30) | *Optional Accels* + Steady 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 (10/31) | Fartlek Run @ CC Effort (ideally on grass or turf) 2 mi warmup, sprint drills, and a few strides 8 x 2:00 @ 6k-8k race effort & rhythm (jog 1:00 recoveries). Start out at CC effort and then progress the effort slightly faster, if you’re feeling good. 2-3 mile cooldown Ancillary: General Strength Circuits 1-4 (pick 2) |
| Wednesday (11/1) | Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3 |
| Thursday (11/2) | Workout: Threshold + 800m Fast 2 mile warmup, drills, and a few strides 2-3-mile Threshold Tempo Run (Cross Country Effort + 15-20 seconds per mile) (jog 5-minutes) + 1 x 800m @ 97% effort. Groups 1&2: 3mi Continuous Threshold, 800m Fast The goal is to keep the threshold tempo run under control and not hammer it. The 800m hard rep is for pushing yourself hard as you would at the end of a race. Pace is not important, just a hard effort. Ancillary: General Strength Circuits 1-4 (pick 2) |
| Friday (11/3) | 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 (11/4) | Long Run 9-13 miles + 4-6 strides post-run (starting every minute) Ancillary: Hip/Glute Circuit #2 |
| Sunday (11/5) | 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 at 5:30 p.m.
| Day | Workout |
| Tuesday (10/24) |
Bakke: Warm up and 2 accels 4 sets x 4 x 50m Rest between reps: walk back or walk around the track- see how busy it is(head on a swivel!) Rest between sets: 4 minutes 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 (10/26) | Near West Fields:
Warm up and 2 accels 8-12 x 200m @ 75-80% Rest: 3 minutes Cooldown, stretch and cor |
Thanks for checking out this week's Moosletter! Great job at Regionals!