NIRcA nationals
The Cows are national champions!
The women’s team took home the gold this past weekend, winning NIRCA Nationals! The men’s team also combined for a great placing, coming in 5th!
Lots of cows had amazing personal races as well, snagging All-American Status.
Women: Dasha Vorontsov(1st Team), Leah Remiker(1st Team), Maya Winfield(1st Team), Anna Nguyen(2nd Team)
Men: Alejandro De La Torre(1st Team), Matthew Schmoll(2nd Team)
Great job to everyone who raced, we hope you had fun!
brinner
The mystery date for Brinner... has finally been revealed! On Thursday, November 16th at 7:30 at the Cow House, we'll be having breakfast for dinner! Come over to enjoy some pancakes with the club. Now you can finally schedule out the rest of your November calendar.
elections
Would you like to help run the club next year? Well, you're in luck! With the start of 2024 comes the end of the current board members' terms. They will run in December, so start thinking about what positions you could see yourself in!
There are 13 positions, so there are many ways you can contribute to the club. If you are interested in running for a board position, please reach out to the current board members to learn more and ask questions. Here is a list of all the current board members with their contact information.
apparel
Ordered apparel and haven't picked it up yet? Make sure to contact our apparel coordinator, Emily Grant. Her contact information can be found here.
Also, the extra merch store closes next Monday(11/20), so be sure to check it out before then!
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 4:30 p.m. Mon-Thur, 9:00 a.m. Sun
| Day | Workout |
| Monday (11/13) | *Start of Active Rest (10-14 days off/unstructured training) for those done competing.* **For those interested in training through Thanksgiving, I will continue to update workouts and add in an opportunity for an optional time trial** ⬇️⬇️ Flex Day (Giving your body an extra day to recover after Nationals) a few miles of easy running, light cross training, or day off Ancillary: none |
| Tuesday (11/14) | Light Fartlek Workout (2x90”, 2x60”, 4x30”) Run easy for 2-3 miles at an easy-moderate pace before starting the fartlek. 2 x 90 seconds @ threshold (90 seconds ez jog) 2 x 60 seconds @ 10k (60 seconds ez jog) 4 x 30 seconds @ 5k-3k effort & rhythm (jog 30-second recoveries) 1-2 mile cooldown Ancillary: General Strength Circuits 1-4 (pick 1) |
| Wednesday (11/15) | Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3 |
| Thursday (11/16) | Workout or *Optional Time Trial* (3k, mile, etc.)
Time Trial: If the weather looks considerably better on Friday, feel free to swap workout days and treat today as a normal “pre-race day”. Workout: 1k @ threshold, 8x400m *Start out a tad on the conservative side, find your rhythm, and then you can rip the last 400m interval, if you’re feeling good.* Ancillary: *Optional General Strength Circuit 1-4 (pick 1-2) |
| Friday (11/17) | Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none |
| Saturday (11/18) | Long Run 8-12 miles + 4-6 strides post-run (starting every minute) Ancillary: Hip/Glute Circuit #1 |
| Sunday (11/19) | 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 (11/14) |
Near West Fields: 2x 20m Alternating bounds, 4x20m 3pt start, 4x30 3 pt start, 4x40m standing 2pt start 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 (11/9) | Near West Fields: Warm up and 2 accels 3-4 x 400 @80% Rest: 6 minutes Or 8 x 200 @80% Rest: 3 minutes Cooldown, stretch, and core |
Thanks for checking out this week's Moosletter! Great job at Nationals, and congrats to the women for bringing home the win!