Screamin' Acres
Some of our Cows headed out to Screamin' Acres this year for some frights and fun. We hope it got you all in the mood for spooky season!
ONE MORE MEET!
It's all down to this. We have one meet left this year, and its the big one. NIRCA Nationals is coming up quick!
NIRCA Nationals - Hershey, Pennsylvania
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! This is another overnight meet, we will stay two nights. Also, NIRCA runners will be gifted $15 off for Hershey Park!
Signups are now closed.
elections
Would you like to help run the club next year? Well, you're in luck! With the start of 2025 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.
These 13 board positions include: President, VP of Women's Distance, VP of Men's Distance, VP of Women's Sprints/Field, VP of Men's Sprints/Field, Treasurer, Meet Coordinator, Travel Coordinator, Secretary, Volunteer Coordinator, Webmaster, Photographer, and Apparel Coordinator.
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 pm
| Day | Workout |
| Monday October 28 | Fartlek Run @ CC Effort (ideally on grass or turf)
2 mi warmup, sprint drills, and a few strides
|
| Tuesday October 29 | Recovery Day
3-7 miles easy or Light Cross Training |
| Wednesday October 30 | Workout: Threshold + 800m Fast
Groups 1&2: 3mi Continuous Threshold, 800m Fast Group 3: 2-2.5mi Threshold, 800m Fast The goal is to keep the threshold tempo run under control and not hammer it. The 800m hard rep is for pushing yourself hard as you would at the end of a race. Pace is not important, just a hard effort. |
| Thursday October 31 | Steady Volume Day + 6x20/20 Fartlek Strides
3-8 miles easy 6x20 seconds at mile effort, 20 seconds easy jog. |
| Friday November 1 | Flex Day
a few miles of easy running, light cross training, or off |
| Saturday November 2 | Long Run
9-13 miles + 4-6 strides post-run (starting every minute) Ancillary: Hip/Glute Circuit #2 |
| Sunday November 3 | Flex Day
a few miles of easy running, light cross training, or off |
Thanks for checking out this week's Moosletter! Good luck at Nationals, you've got this!
Thank you for posting the workouts <3