MARCH MADNESS
WTC is putting on a bracket challenge with a 5 dollar entry. The winner will get a mystery prize as well as the decision of the route at a distance practice! The link to sign up is here
OUTDOOR SEASON
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.
VOLunTEERING
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.
| DISTANCE WORKOUT |
DISTANCE- MON-THUR 5:30 p.m. at Engineering Hall
| Monday March 18 | Mid-distance workout
Intervals @ mile effort 2-3 miles warmup, drills, & a few strides -Group 1: 3x(500m-300m) @ mile effort w/ 60-90 sec rest between the intervals, 4-5 min rest b/t sets -Groups 2&3: 3x(500m-300m) @ mile effort w/ 90 sec rest between the 500m & 300m, 4-5 min rest b/t sets 2 mile cooldown Long-distance workout Pace Variation Work 2-3 miles warmup, drills, & a few strides -Group 1: 1600 (5k), 400 (mile), 1200 (5k), 300 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps -Groups 2&3: 1600 (5k), 200 (mile), 1200 (5k), 200 (mile), 600 (first 300m @ 5k pace, last 300m kick as if it were a race), 3 minutes rest between reps 2 mile cooldown Ancillary: Medball Circuit #1, Core #1 |
| Tuesday March 19 | Recovery Day
3-7 miles easy or Light Cross Training Ancillary: none |
| Wednesday March 20 | Tempo pace, 10k pace, & Hill Sprints
Mid-distance & Distance Combined 2-3 miles warmup, drills, & a few strides -Group 1: 15-20min @ tempo, 3min rest, 5min @ 10k pace, 3 minutes rest, 5x15-sec hill sprints (walk down recovery) -Groups 2&3: 10-15min @ tempo, 3 minutes rest, 5 min @ 10k pace, 3 minutes rest, 5x15-sec hill sprints (walk down recovery) 2 mile cooldown Ancillary: General Strength #1-4 (pick 1-2 circuits) |
| Thursday March 21 | Recovery Day
3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises) |
| Friday March 22 | Flex Day
a few miles of easy running, light cross training, or off Ancillary: *Optional General Strength Circuit (1-4) x1* |
| Saturday March 23 | Mid-distance
Easy Long run 8-12 miles with four fast strides to finish Long-distance Easy long 8-13 miles with 6x30sec surges w/ 1:30 easy in the last two miles Ancillary: Hip/Glute Circuit #2 |
| Sunday March 24 | 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!