Distance Practice Time Change
Due to the sun now setting before our normal pratice time(thanks daylight savings), distance practice is now starting at 4:30 P.M.! Everything else stays the same, please just show up an hour earlier.
WTC members with class conflicts often meet up for a 5:30 P.M. unofficial practice, so check the Slack to see if others are running at that time!
ONE MORE MEET!
It's time: The most important meet of the year. This weekend we will travel to Nationals at Hershey, PA! With the men and women both coming off of the regionals sweep, and the Women being ranked #1 in the country and the men #10 (Week 5 NIRCA Coaches Poll), WTC is in a great spot to race fast and beat teams from all around the country.
Good luck to everyone racing, make WTC proud and have fun!
elections
Would you like to help run the club next year? Well, you're in luck! With the start of 2025 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.
These 13 board positions include: President, VP of Women's Distance, VP of Men's Distance, VP of Women's Sprints/Field, VP of Men's Sprints/Field, Treasurer, Meet Coordinator, Travel Coordinator, Secretary, Volunteer Coordinator, Webmaster, Photographer, and Apparel Coordinator.
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.
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 pm
| Day | Workout |
| Monday November 5 | Interval Workout: 2x200, 3x1200m
*”The hay’s in the barn”. Don’t overextend in this workout. Save that energy for race day.* |
| Tuesday November 6 | *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
Following the accels, run at a very easy pace. 4-8 miles, depending on your training load and how you’re feeling. |
| Wednesday November 7 | Steady Run + 4x30” surges
4-6 miles at a moderate effort. Towards the end of the run, perform 4x30-second surges at 5k down to mile effort (90 seconds easy jog recovery). Don’t overstrain, just focus on running fast with good form. |
| Thursday November 8 | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3 |
| Friday November 9 | If racing: Pre-Race
3-5 miles, drills & 4-6 strides Ancillary: none |
| Saturday November 10 | NIRCA NATIONALS |
| Sunday November 11 | Flex Day
a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1* |
Thanks for checking out this week's Moosletter! Good luck at Nationals, you've got this!