Weekly Bulletin- Week of March 6th

Dinner at dining halls

Thank you to everyone who came out for dinner at Dejope on Thursday!

Pointer final qualifier

Great job to everyone who competed in the last meet of the indoor season, the Pointer Final Qualifier!

Link to pictures

Link to results

Nirca Nationals

Signup is now open for NIRCA Nationals!

Attention Cows! Have you been hearing whispers about a small Midwestern town hosting a big track meet? Well, the rumors are true! After months of planning and searching through over 10 possible venues, NIRCA Natties is finally confirmed for 2022! On the weekend of April 2nd, the Cows will be traveling to Olivet, Michigan to compete in the largest track and field meet of the 2022 season! We will be competing against D1 club teams across the country, so there will be loads of competition for our distance, sprint, and field squads. NIRCA Nats will take place all day Saturday, April 2nd and a half day on Sunday, April 3rd. The Cows will be leaving early Friday afternoon and will stay in Michigan Friday and Saturday night. There are no cutoff times for Nationals—everyone is welcome to compete! However, if you want to compete in shot put, discus, triple jump, or steeplechase, you must have proof of prior performance. This means you need a link to an official online result (e.g., athletic.net) for the event you want to compete in (multiple links if you want to do more than one of these events).  This result can be from any time in the past (including high school). If you want to do steeplechase, you can use a result from any hurdle event. Please provide the link in the appropriate column of the sign-up spreadsheet.

Additionally, all participants must have the eligibility form signed for the Spring 2022 season, even if they have competed in NIRCA competitions in previous semesters. Signing the form verifies that you are a full-time student in good academic standing. If you signed it at the kickoff meeting in February, you don't need to worry about this. If you did not, our meet coordinator, Matt Stilling, will have opportunities to sign it after spring break. Stay tuned on GroupMe and future weekly bulletins for more information on this.

NIRCA always puts on fantastic races, and the Cows always have a blast. We are looking forward to Spring Nats 2022 and hope to see you there! If you have any questions, please reach out to Matt Stilling, Alex Beckerman, or Lauren Fitzsimmons. Sign-up closes Saturday, March 19th at 11:59 PM.

Meet Information and Signup Link

WORKOUTS

SPRINTS: Meet at the Shell at 6:30pm Monday-Thursday

SPRINTS Workout
Monday
  1. Warm up accels
    1. Workout Option 1: Broken 400s
      1. 4 - 5 x 2 x 200m @ 85%
      2. Rest: 
        1. 2 minutes between reps
        2. 4 minutes between sets
    2. Workout Option 2 (Long Sprints): 
      1. 6 - 8 x 300m @ 85% of 400 pace
      2. Rest: 4 minutes
  2. Cooldown, stretch and core

 
Tuesday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core

 
Wednesday
  1. Warm up accels
    1. Workout Option 1: 
      1. 2 - 3 sets x 3 x 30m @ ~ 95 - 100%
      2. Rest: 
        1. 3 minutes between reps
        2. 6 minutes between sets
    2. Workout Option 2 (Long Sprints) : 
      1. 2 - 3 sets x 3 x 60m @ ~ 95 - 100%
      2. Pace ~ 80 - 85%
      3. Rest: 
        1. 3 minutes between reps
        2. 6 minutes between sets
  1. Cooldown, stretch and core
Thursday
  1. Warm up
  2. Hurdle mobility - 
    1. 1 leg in each 2x
    2. 2 legs in each 2x
    3. Lateral (each way once)
    4. Backwards, 2 legs in each twice
    5. Lateral over/unders (each way once)
  3. Workout:
    1. 3 strides
    2. Block starts, hurdle work, and/or jumps
    3. If you are competing in a running event this weekend, please do at least 5 block starts
  4. Stretch and core
WORKOUTS

DISTANCE:

5:30pm Mon-Thurs and 9am Sat/Sun meet outside of Engineering Hall

Note: The purpose of this week is to allow your body to recover and absorb the training from the indoor season. If you have had a little injury pop-up recently or just feel fatigued, don’t be afraid to take an extra day off! Wednesday’s workout will be optional.

DISTANCE Workout
Monday

E Hall

 

 Easy run
Tuesday

E Hall

 Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

 
Wednesday

E Hall

 Fartlek Workout (*Optional, this can be adapted to the bike/elliptical as well*)

    2 mile easy warmup + a few strides

    2 x 90 seconds effort / 90 seconds recovery

    2 x 60 seconds effort / 60 seconds recovery

    2 x 30 seconds effort / 30 seconds recovery

    2 x 15 seconds effort / 15 seconds recovery

    2 mile easy cooldown

The effort pace should be around 5k pace and the aim is to maintain 5k pace or progress to a faster pace on the shorter efforts if you are feeling strong.

Ancillary: Medball Circuit #1, Core #1

 
Thursday

E Hall

 Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional Barefoot Circuits 1&3*

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

  1. Forward walk
  2. Backward walk
  3. Toes in walk
  4. Toes out walk                   
  5. Outside of foot walk
  6. Inside of foot walk
  7. Toe walk
  8. Heel walk

Barefoot #3

  1. Straight leg, spell alphabet – L/R
  2. Toe grab scoot – pull forward with toes and move forward x 20
  3. Squatting calf raises – in 90° squat position, then raise heels x 10
  4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
  5. Everted toe squat – toes pointed out, on toes, squat x 10
  6. Toe lunge walk – lunge while staying on toes x 10 meters

 
Friday

No official practice

 

 Planned Day Off
Saturday

9am E Hall

 Moderate Long Run

6-10 miles easy, depending on your mileage. 

Ancillary: Hip Glute Circuit #2

 
Sunday

9am E Hall

 Recovery Day + Strides

3-7 miles easy + 4-6 100m strides

Ancillary: None

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