Roy Griak Invitational
The herd moved over to Minneapolis to compete in the Roy Griak Invitational on Friday. A hilly course made for a tough race, but the cows came through with great performances! Here is a link to the results.
Meet Spotlight: Freshman Nathan Simon for making his WTC debut with a 28:16.2 8k on a difficult course!
Upcoming Meets
WTC - we have the meets
We're all looking forward to continuing a great season of cross country races! We've had 3 races under our belt with 4 left to go. Sign-ups for the Warrior Invitational are already closed, but there are still 3 meets that you can sign up for!
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. Signup deadline is October 1st at midnight.
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! If 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.
Schuster's Farm
Want to get out and enjoy some classic fall activities? Come to Schuster's Farm with the club! Try to be the first through the corn maze while sipping on some apple cider. We head out at 4:30 p.m. on Friday, September 29th. Sign ups close on Wednesday, September 27th, so make sure to go to this spreadsheet if you're interested in going!
Freshman Feature - Lauren Fligge
1. How was racing your first NIRCA meet? Was it what you expected?
I had so much fun racing at the Border Battle - it was a bit hilly but it was a very chill and fun meet. Favorite part was when Alex came and gave us high fives in the middle of his race.
2. What have you enjoyed most about the club so far?
I’ve enjoyed meeting new people and exploring Madison during our runs!
3. What are you looking forward to most about being part of the club this fall?
I’m most looking forward to getting to know the other members and making some fun memories
Senior Spotlight - Dylan Fahrney
1. How does it feel heading into your last season with the cows?
It’s a bittersweet feeling knowing that this will be my last season with the cows. I’m sad to be leaving the people and the program that I have had so many fun memories with, but it’s also a good reflection on the memories I’ve had and the friends I’ve made while being a part of the herd.
2. What advice would you give to the freshmen going into their first season?
My advice to the fresh cows is to get involved in the club. There are so many ways to get involved and meet people outside of going to practice. Specifically, I’ve enjoyed going to socials and meets as well as serving on the board and volunteering. Through these events I have met some of my best friends in college.
3. What are you most looking forward to doing with the club this fall?
I’m looking forward to running my last cross country races this fall. Specifically, NIRCA Natties as it’s an overnight meet with people from all over the country.
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 (9/25) | Steady Volume Day + 6x20/20 Fartlek Strides 3-8 miles easy 6-8x20 seconds at mile effort, 20 seconds very slow jog. This is meant to be challenging and get your HR up, but the overall volume of high paced effort is quite low. Ancillary: General Strength #1-4 (pick 1 circuit) |
| Tuesday (9/26) | Workout: Threshold Work + Hills Vdot Pace Chart Note: threshold pace is roughly 10-15 seconds per mile slower than CV pace **example: a 17-minute 5k runner would run at 5:40-5:50 min/mi pace for CV effort and 5:50-6:05 min/mi pace for Threshold effort.** 2-3 mi warmup, drills, and a few strides 3-minute intervals @ Threshold effort (1 minute rest/ez jog), 30-sec hill intervals @ mile-3k effort (80-90 sec jog down recovery) 2 mi cooldown Group 1: 5x3min, 4x30 sec hill Ancillary: General Strength #1-4 (pick 2 circuits) |
| Wednesday (9/27) | Recovery Day 3-7 miles easy or Light Cross Training Ancillary: Barefoot 1&3 |
| Thursday (9/28) | If racing at Wisco Lutheran: 2 mi warmup + drills/strides, interval workout, 2 mi cooldown 300m @ 3k-5k race effort/speed (100m ez jog between intervals, 3 minutes walk/jog recovery in between sets) 100m strides @ mile race speed (jog 40-60 second walk/jog recovery). Groups 1-3: 4x300m @ 3k-5k, 4x100m strides @ mile effort If not racing at Wisco Lutheran: Group 1: 8x300m @ 3k-5k, 4x100m strides @ mile effort *This is strictly an effort based workout; just feel the right effort, and focus on rhythmical running, good posture, and staying calm in the storm, so to speak. The more you can stay calm when applying more speed the more fluid your stride becomes; hence, your efficiency improves and translates to improved race performance. Ancillary: General Strength #1-4 (pick 2 circuits) |
| Friday (9/29) | Recovery Day 3-7 miles easy or Light Cross Training Ancillary: none or Core Ancillary: none or Core |
| Saturday (9/30) | Warrior Invitational - Wisconsin Lutheran College (West Allis, WI)
If not racing: Ancillary: Hip/Glute Circuit #1 |
| 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/Thurs at McClimon Track at 5:30 p.m.
| Day | Workout |
| Tuesday (9/26) |
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 accels Hurdlers: Hurdle drills: Lead leg/trail leg wall drills, trail leg hurdle hops, 3-step lead/trail drills Blocks: 4x3 step push, 4x10m Jumpers: 2 x 20m: Alternating bounds, Right leg bounds, Left leg bounds, RRLL bounds (high jumpers do skips for height), continuous takeoff Run throughs and short approach jumps Sprinters: 2x 20m Alternating bounds, Block work: 4x3 step push, 4x10m, 4x20m, 4x40m standing sprints Cooldown, stretch and core |
| Thursday (9/28) | Warm up and 2 accels
Jumps: 6-8 x 200m @ 80% Rest: 4 minutes Short sprints: 3-4 x 400m @ 80% Rest: 6 minutes Long sprints: 3 x 600m @ 80% Rest: 6-7 minutes Cooldown, stretch and core |
Thanks for checking out this week's Moosletter! And remember, the only race that truly matters all season is the Schuster's Farm corn maze!