Gene Davis Invite
Another great meet for the cows this week over on a fast course in Appleton, Wisconsin! Results can be found here and pictures can be found here.
The women's race saw the now iconic 1-2 punch of Dasha Vorontsov and Leah Remiker taking first and second. Lauren Fitzsimmons(9th), Anna Nguyen(10th), and Maya Winfield(14th) rounded out WTC's top 5. Added up, the women's team would have won if their score was counted!
The men's team also had a second-place individual finish with Henry Karelitz. Following him was Nathan Simon(11th), Adam Kitay(13th), Matthew Schmoll(15th), and Matt Stilling(16th) for the men's top 5.
Meet Spotlight: For two meets in a row, Dasha Vorontsov is our meet spotlight for breaking the Gene Davis course record in a 6k time of 21:46.4!
Upcoming Meets
It's time for the championship season! We have NIRCA Regionals and NIRCA Nationals left, so try to make it out to those meets if you still want to race this year! You can still sign up for both NIRCA meets! You need to sign the eligibility form in order to race these championship races, so make sure to do that if you haven't!
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 is October 11th at midnight.
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 21st at midnight.
Screamin' Acres
Be ready for the fright of your life! We're headed out to Screamin' Acres on Saturday, October 21st! This series of haunted houses is guaranteed to get you in the Halloween mood. Watch the slack for a sign-up link soon!
Yoga
A runner is only as fast as they are flexible... I think? Just in case, make sure to get out to the club's yoga session, led by yogi Corina Wojnowski! Look out for more details coming in the Slack.
Frun
Bring a few dollars and an appetite to distance practice on Monday, October 16th! We'll be doing an easy run and then heading to Greenbush Bakey to get some donuts.
Fall colors run
Fall means that it's getting colder, the sun is setting sooner, and midterms are coming up.... but also the leaves are turning pretty colors! The club will be heading out to Blue Mound State Park on Saturday, October 21st to do a long run and appreciate the fall colors.
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 (10/9) | *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 4-8 miles, depending on your training load and how you’re feeling. Ancillary: none or optional core |
| Tuesday (10/10) | Workout: 300m intervals @ 3k-5k effort, 2x200m @ mile 2-3 mile warmup, drills, and strides 300m intervals @ 3k-5k race effort/speed (100m jog recovery) 3-5 minutes walk/jog recovery 2x200m @ mile race speed (jog 200m recovery). 2-3 mile cooldown Group 1&2: 10x300m @ 3k-5k (100m jog recovery), 2x200m @ mile (200m jog recovery) Ancillary: General Strength Circuits 1-4 (pick 2) |
| Wednesday (10/11) | Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3 |
| Thursday (10/12) | Workout: Threshold Work + Hills 2-3 mi warmup, drills, and a few strides 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 4-6 minutes easy in between intervals and hills, 30-sec hill intervals @ mile-3k effort (jog down recovery), 15-sec strides @ 800-mile effort (45-sec jog recovery) 2 mi cooldown Group 1&2: 5x3min, 4x40sec hill, 4x15sec strides Ancillary: General Strength Circuits 1-4 (pick 2) |
| Friday (10/13) | Flex Day 3-5 of easy running, light cross training (30-45 minutes), or off Ancillary: *Optional General Strength Circuit (1-4) x1* |
| Saturday (10/14) | Steady Volume Day + 6x20/20 Fartlek Strides 4-8 miles easy 6x20 seconds at mile effort, 20 seconds easy jog. Ancillary: General Strength #1-4 (pick 1 circuit) |
| Sunday (10/15) | Long Run 8-13 miles + 4-6 strides post-run (starting every minute) Ancillary: Hip/Glute Circuit #1 |
| SPRINTS/FIELD WORKOUTS |
SPRINTS: Meet Tues/Thurs at McClimon Track at 5:30 p.m.
| Day | Workout |
| Tuesday (10/10) |
Warm up Hurdle Mobility: 2 legs in each 2x 1 leg in each 2x Lateral (each way once) Backwards, 2 legs in each 2x Over/unders (each way once) 2 accelsHurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills Block starts, blocks over 2x6 hurdles, 2x4 hurdles, + 400 hurdlers do 3x1st hurdle starting at 400 startJumpers: 2 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds, continuous takeoff Approaches, popups, short approach jumps, +/- springboard? Sprinters: 2 x 20m Alternating bounds, Block work: 4x3 step push, 4x10m, 4x20m, (if you run the 200 or 400 do the 4x20m on the curve), 4x40m standing sprints Cooldown, stretch, and core |
| Thursday (10/12) | Warm up and 2 accels
Jumps: 6-8 x 150m @ 80-85% Rest: 3 minutes Short sprints: 3-4 x 300m @ 80% Rest: 5-6 minutes Long sprints: 3-4 x 500m @ 80% Rest: 6-7 minutes Everyone: 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! Hope you enjoy Appleton this weekend, I hear the meet is in a great neighborhood.