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!
NIRcA nationals
It's time: The most important meet of the year. This weekend we will travel to Nationals after skipping the 2022 iteration. With the men and women both ranked in the top 3 on the NIRCA Coach's 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!
brinner
Breakfast... for dinner? What an unusual concept. If you would like to participate in the Brinner festivities, make sure to clear your calendar for November. All of November. Because Brinner could come when you least expect it, lurking right around the corner.... holding a stack of pancakes and a glass of chocolate milk.
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.
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 (11/6) | *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 Take a little extra time to actively stretch and ‘get loose’ if you need to 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels) Following the accels, run at a very easy pace. 4-8 miles, depending on your training load and how you’re feeling. Ancillary: none or optional core |
| Tuesday (11/7) | Interval Workout: 2x200, 3x1200m 2 mile warmup, drills, and a few strides 2x200m @ 3k effort (200m jog rest b/t intervals, 2:00-3:00 set rest) 3x1200m @ threshold (1:30 rest); run the first two reps at a controlled, even pace. On the third rep, run the first lap at threshold and then slowly ‘wind up the pace’, finishing fast (ex. Threshold - 10k/5k - 3k/mile) *”The hay’s in the barn”. Don’t overextend in this workout. Save that energy for race day.* Ancillary: none (focus on stretching, foam rolling, etc.) |
| Wednesday (11/8) | Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3 |
| Thursday (11/9) | Steady Run + 4x30” surges 4-6 miles at an easy-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. Ancillary: none (focus on stretching, foam rolling, etc.) |
| Friday (11/10) | If racing: Pre-Race 3-5 miles, drills & 4-6 strides Ancillary: none |
| Saturday (11/11) | NIRCA NATIONALS (Shelbyville, IN) |
| Sunday (11/12) | 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 (11/7) |
Near West Fields: 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 2x (6x100) @ 75-80% 1 minute between reps, 3 minutes between sets Cooldown, stretch, and core
|
| Thursday (11/9) | Near West Fields:
Warm up and 2 accels 4-6 x 300 @80% Rest: 4 minutes Or 8-10 x 150 @80% Rest: 2 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 |
Thanks for checking out this week's Moosletter! Good luck at Nationals, you've got this!