OUTDOOR SEASON
Ultimate FrisBEE
This week we will be playing ultimate frisbee during distance practice on Tuesday! We will still meet like normal (5:30 at EHall) and will run to university bay fields to play! Sprinters are encouraged to meet us at the fields to join as well! If you have a frisbee, please bring it!!
FITNESS GRAM Pacer Test
The very first (annual?!) pacer test was this Saturday at the Nick! Only the track club would do something like this.... but that's what makes us the best 🙂
Congratulations Dalton Zirbel for winning the pacer with a score of 125! And also shoutout Emily Phillips for winning it for the women!! Both won a cake that was made by Alex Edwards
PHOtography Help
Liam has implemented a club photographer list! If you're interested in photographing any of our meets or social events, mark yourself down in this sheet; this'll help Liam keep track of and reach out to people who might be able to photograph if he's busy or racing . It's a great way to gain some sports photography experience, help contribute to promoting the club via social media and document the memories we make at each meet. Feel free to DM Liam if you have any questions.
WEEKLY VOLunTEERING UPDATE
The RecWell food drive started last Monday and we have another Ainsley's Angels race coming up on the 16th (next saturday)! Get out into the community and volunteer with WTC! Volunteering is a great way to help out the club and it's outreach to the community!
All of the info for volunteering and to sign up for upcoming events is all found on the volunteering calendar.
| SPRINTS/FIELD WORKOUTS |
SPRINTS- MON-THUR 5:30 p.m. Location depends on day- Check in slack.
| Monday March 11 | Monday: Shell 10:10
|
| Tuesday March 12 | Tuesday: ~ 5:50 Far West fields past hospital
|
| Wednesday
March 13 |
Wednesday: Shell 10:10
|
| Thursday
March 14 |
Thursday: Turf Field 5:30
|
| DISTANCE WORKOUT |
DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall
Week of March 11 - 17 |
|
| Monday March 11 | Mid-distance & Long-distance combined
Tempo & Hills 2-3 mile warmup, drills, & a few strides Group 1: 15-20min threshold (Cross Country effort), 4-min walk-ez jog rest, 6x30sec hills @ 3k-mile effort w/ jog down recovery Groups 2&3: 10-15min threshold (Cross Country effort), 4 minutes walk-ez jog rest, 4-6x30sec hills @ 3k-mile effort with jog down recovery 2 mile cooldown Ancillary: Medball Circuit #2, Core #2 |
| Tuesday March 12 | Recovery Day
ULTIMATE FRISBEE Ancillary: none |
| Wednesday March 13 | Mid-distance
2-3 miles warmup, drills, & a few strides 2x800m w/ 2min rest @ 5k pace, 3-5 min rest, 4x200m @ mile pace with 200m jog, 3-5 min rest, 2-3x150m @ 800m pace (walk back recovery) 2 mile cooldown Long-distance combined (all groups combined) 3k and Mile Pace Intervals 2-3 miles warmup, drills, & a few strides 4-6x800m w/ 2min rest @ 5k pace, 3-5 min rest, 4x200m @ mile pace with 200m jog 2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits) |
| Thursday March 14 | Recovery Day
3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises) |
| Friday March 15 | Flex Day
a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1* |
| Saturday March 16 | Long Run
8-12 miles + 6x45sec surges at the end (90 seconds jog rest) Ancillary: Hip/Glute Circuit #1 |
| Sunday March 17 | Recovery Day + Strides
3-7 miles easy w/ 6-8 strides Ancillary: General Strength Circuit (1-4) x1* |
Thanks for checking out this week's Moosletter! Remember to reach out to any of the board members if you have any questions or concerns!