warrior Invite
A new meet for the club this year, Warrior Invite saw some great personal performances and a women's team win! This marks the second meet the women have won this season, the first being Border Battle. Men took home the runner-up spot, also matching their Border Battle performance. Here are links to the results and photos.
Meet Spotlight: Dasha Vorontsov for taking home the individual win in the 6k with a time of 22:33.6!
Schuster's Farm
The club got to close out September with some fall activities! Autumn fun abounded in the corn maze and pumpkin patch, and bellies were filled with apple cider donuts. And as everyone knows, the only race of the season that really matters is who makes it through the corn maze first - and this year's champion was Claire Miller.
Upcoming Meets
With 4 races down and 3 to go, we're over halfway through our cross country season. Sign-ups for the Gene Davis Invite are already closed, but you can still sign up for both NIRCA meets!
1. Gene Davis Invite - Appleton WI, October 7th
Gene Davis features the best PR opportunity on the schedule this season. Whether you're a new member looking to make a mark or an old dog who wants one last shot at a PR, this is the meet for it.
2. NIRCA Regionals - Urbana IL, October 28th
Sadly falling on the same weekend as a primetime Ohio State showdown at home and Halloween, there is still no excuse to skip this meet as it is the start of championship season. We will leave Friday afternoon and stay that night, but we will be back in plenty of time for the game. In order to race you will need to sign the eligibility form, contact Alexander Marrione if you haven't signed yet! If you did not race at Border Battle you will have to race this meet in order to race NIRCA Nationals. Signup deadline is October 7th at midnight.
3. NIRCA Nationals - Shelbyville IN, November 11th
The culmination of our cross country season - nationals! There will be a championship race for our top 7 fastest runners, but there are also open races for everyone to participate in! You will need to have raced at either Border Battle or NIRCA Regionals in order to race here. This is another overnight meet, meaning we will leave on Friday and stay that night. Signup deadline is October 21st at midnight.
Freshman Feature - Amelia Alvarez
1. What have you enjoyed most about the club so far?
I have enjoyed being able to have a consistent group of people to go on a run with. It’s really fun to get to know other people who like doing the same thing I do.
2. What are you looking forward to most about being part of the club this fall?
I’m looking forward to improving. I’ve never run 6k’s before so I know I can only get better from here.
3. How was heading over to Minneapolis and racing Griak?
Going over to race in Minneapolis was so fun and such a great experience. I liked getting to know people on the team and go somewhere new. The race was super tough but it was definitely worth it.
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 5:30 p.m. Mon-Thur, 9:00 a.m. Sun
| Day | Workout |
| Monday (10/2) | *Optional Accels* + 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 3-6 miles, depending on your training load and how you’re feeling. Ancillary: none or optional core |
| Tuesday (10/3) | Alternating 600’s + 200’s Workout 2 mi warmup, sprint drills, and a few strides Continuous alternating 600’s (600m @ 5k effort, 600m steady - steady pace is more of a moderate effort. 3-5 minutes jog/walk rest 2 mi cooldown All Groups: 4x(600m @ 5k-600m steady) Ancillary: General Strength #1-4 (pick 2 circuits) |
| Wednesday (10/4) | Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3 |
| Thursday (10/5) | If racing on Saturday: Track Workout - 2x200m, 1k, 2x200m Vdot Pace Chart *Use Vdot chart to determine paces **All groups together** 2 mile warmup + drills/strides, 2x200m @ mile effort (200m jog RC), 1k @ threshold (2’ jog rest), 2x200m @ mile effort (200m jog RC), 1-2 mi cooldown Ancillary: General Strength #1-4 (pick 1 circuits) 2 mile warmup + drills/strides, 2x200m @ mile effort (200m jog RC), 4x1k @ threshold (1 minute jog recovery), 2x200m @ mile effort (200m jog RC), 1-2 mi cooldown Ancillary: General Strength #1-4 (pick 2 circuits) |
| Friday (10/6) | If racing: Pre-Race 2-4 miles with 4-6 strides and drills Ancillary: none |
| Saturday (10/7) | If racing: Gene Davis Invite (Lawrence Univ., Appleton) If not racing: Ancillary: Hip/Glute Circuit #2 |
| Sunday (10/1) | 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 Tues at McClimon Track at 5:30 p.m., Thurs at the Mid-Distance Hill at 5:30 p.m.
| Day | Workout |
| Tuesday (10/3) |
Warm up and 2 accels |
| Thursday (10/5) | Warm up and one easy accel up the hill Long Sprints: 3-5 x Long hill @85% effort Rest: 4 minutes Short Sprints: 6-8 x Short hill @85% effort Rest: 3 minutes Cooldown, stretch and core |
Thanks for checking out this week's Moosletter! Hope you enjoy Appleton this weekend, I hear the meet is in a great neighborhood.