Screamin' Acres
A big group headed out to Screamin' Acres this year for some frights and fun. We hope it got you all in the mood for spooky season!
Upcoming Meets
It's time for the championship season! We have NIRCA Regionals and NIRCA Nationals left, so it's time to get serious! If you're going, get excited to race! Regionals sign-ups are closed, but you can still sign up for Nationals by Saturday!
1. 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 has passed.
2. 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 28th at midnight.
cow cast
Cows on the mic! Make sure to tune in to the Cow Cast this Tuesday at 8 p.m. to get the inside scoop on the upcoming Regionals race and more.
dinner at the dining halls
Come to the dining halls after practice on upcoming Wednesdays to get dinner with the board and other track club members!
On Wednesday, 10/25 we will be meeting at Gordon's at 7:30 p.m. and on 11/1 we will be at Four Lakes Market at the same time. Bring your appetite for an all-you-can-eat meal after a run!
Yoga
Thank you to everyone who came out to yoga! We hope you had a good time and got a fun workout in. Stay flexible!
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: Trick or Trot 5k and MANY more races!
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 5:30 p.m. Mon-Thur, 9:00 a.m. Sun
| Day | Workout |
| Monday (10/23) | *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 (10/24) | Workout: 2400m Breakdown, 2x1K @ threshold 2 mile warmup + drills/strides 2400m Breakdown (continuous): 600m @ 5k, 600m steady, 600m @ 5k, 600m steady *steady= moderate effort*, 3:00-4:00 rest after the breakdown 2x1K @ threshold effort (1:00 rest) 2-3 mile cooldown Ancillary: General Strength Circuits 1-4 (pick 2) |
| Wednesday (10/25) | Recovery Day 3-7 miles easy or Light Cross Training (30-50 minutes) Ancillary: Barefoot 1&3 |
| Thursday (10/26) | If racing on Saturday: Light Workout - 800m @ threshold, 3x200m @ 3k-mile Vdot Pace Chart *Use Vdot chart to determine paces **All groups together** 2 mile warmup + drills/strides, 800m @ threshold, 2 minutes easy, 3x200m @ 3k-mile effort (200m jog RC), 1-2 mi cooldown Ancillary: None, stretch and foam roll Group 1 & 2: 4.5 miles of alternating work Ancillary: General Strength Circuits 1-4 (pick 2) |
| Friday (10/27) | If racing: Pre-Race 3-5 miles, drills & 4-6 strides Ancillary: none |
| Saturday (10/28) | NIRCA REGIONALS (Champaign-Urbana, IL)
—-------------------------------------------------------------------------------------------------------- Ancillary: Hip/Glute Circuit #1 |
| Sunday (10/29) | 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 Near West Fields, Thurs at McClimon Track at 5:30 p.m.
| Day | Workout |
| Tuesday (10/24) |
Warm up and 2 accels on turf Diagonals: Stride the diagonal, jog/walk between the corners 8-10 diagonal strides 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 (10/26) | Warm up and 2 accels + 2 more accels in spikes
Time trial! Cooldown, stretch, and core |
Thanks for checking out this week's Moosletter! Good luck at Regionals!