distance practice
After a hard season of racing, you've earned a break! Distance practices will only be easy runs for the rest of the semester, but still keep coming out to E-Hall at 4:30 P.M. Monday-Thursday to run with the cows!
thanksgiving
Happy holidays cows! We hope you had a nice break and killed it at your local Thanksgiving races.
Here's why a few cows are thankful for the club:
I am thankful for the opportunities to compete, train, and socialize with other cows! - Alex Beckerman
Daniel Yesipovich - Alex Edwards
Fruns - Derek Schiltz
Making memories - Tommy Dougherty
Running fast but not as fast as I used to - Dylan Hartnek
ALEX EDWARDS - Daniel Yesipovich
awards
Only a few days left to vote on awards! We put in hard work this season, so make sure your fellow cows get recognized for it! During our election night we'll be giving out awards based on your votes, so take some time to fill out the form! Voting closes on November 30th at 7 P.M.
Informal
This Saturday! Celebrate the end of the semester and an amazing cross country season with some socializing! Mark your calendar for December 2nd, and watch Slack for more information. Make sure to wear denim!
milk mile
Test your gut and your grit. Before each lap of this race, you'll chug a full glass of chocolate milk. Four glasses of milk, four laps, 1600 meters. There's also a milk 400m for those more sprints-inclined.
Sign up here and check the slack for more information!
Freshman Feature - Nathan Simon
1. What was your favorite part about cross country this fall?
NIRCA cross country nationals was definitely a highlight. NIRCA put on an incredible meet and hanging out with the team the entire weekend was so much fun.
2. How did your first season of NIRCA competition compare to your expectations about what it would be like?
The Great Plains regional competition was similar to my expectations, as I expected our top guys to be right in the top 10. However, the competition at nationals was a lot stronger than I expected. I ended up getting 47th (thinking I could get around 25th-30th) while running a decently fast time. This shows just how deep the field was. It made for a fast race with some incredible performances.
3. If you had to train for one field event to do in the spring, what would it be and why?
Long jump for sure. I would definitely have to work on top speed and technique, but it seems like a fun event to try. I heard somewhere that distance running doesn’t do your vertical any favors, so it might not be the best crossover. Still would be fun to try.
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.
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 be on Wednesday, December 6th at 7 P.M., so start thinking about what positions you could see yourself in! Add your name to the list of candidates!
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.
Elections will be run as follows:
- You can sign up for as many positions as you like, but indicate which position you would like most with a "$" before your name
- Elected position candidates will deliver a speech (maximum 2 minutes) to everyone present at elections
- Appointed position candidates will deliver a speech (maximum 2 minutes) to only the newly-elected board members
- Candidates will receive 30 seconds and 10 seconds remaining
- Positions will be voted on in succession from left to right on the form (starting with president and ending with meet coordinator)
- If you run unopposed, you are not required to give a speech
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!
| SPRINTS/FIELD WORKOUTS |
SPRINTS: Meet at 5:30 p.m.
| Day | Workout |
| Tuesday (11/28) |
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 (11/30) | Nick:
Warm up and 2 accels Line jumping: Pick a line and jump back and forth over the line. Forward/backward both legs, right leg, left leg, then side to side both legs, right leg, left leg. Try to be quick, don’t jump high. 1 time through 30 sec on 1 minute off Workout on turf hill: Set 1: sprint x3 Set 2: alternate bounds, A-skips, alternate bounds Set 3: high knees, sprint, high knees Set 4: sprint x3 Rest: 2 mins between sets walk down recovery between reps Cooldown, stretch, and core |
Thanks for checking out this week's Moosletter! Thankful for all of you!