Ayo Club Runners!
Fresh from a race as an
unattached athlete at an undisclosed Pennsylvania university? No? Well, if
you’re looking for a chance to compete this semester, this weekend is your
last chance, AND your second to last chance, to race on the track with us
this semester. TWO MEETS IN ONE WEEKEND! Be sure to smash that
mother-loving signup form button before Monday at midnight.
Table of Contents
- Widener Recap
- Paul Kaiser
- Frederick Half
- Apparel is
- Study Hours
- Social Event
Triathlon (THIS WEEKEND)
- Spring Meet
- Info Packet
for New Members
Congratulations to everyone who
ran at Widener this weekend despite the logistic hiccups. Special
congratulations to Shannon Young for her new club record in the women’s 10k
and Clay Buckman for his new club record in the men’s 400m!
And now, for an outsourced meet
recap from actual sports journalist Ryun Anderson! LINK
Kaiser and UMBC
Signups for Paul Kaiser and
UMBC will close this Monday at 11:59PM. To reiterate, we will
be attending both the Paul Kaiser Invite in Shippensburg, PA, on Saturday
April 27th and the Retriever Invitational at UMBC on Sunday, April 28th.
Signups for both of these meets will go out later this week. You can
choose to go to either, or both meets, depending on which meet you
think suits you the best. Here’s a short description of the meets to get
you thinking about which one (or two) you’d like to attend:
- D3 level
- Large breadth
and volume of competition, this is a very large meet with paces
ranging all across the board
a 2-2.5 hour drive
- A 3k and a
10k! Barring the slim possibility of a 3k at Kehoe, this is your last
chance to run an outdoor 3k (for all you record seekers out there),
and certainly your last chance to run an outdoor 10k
Paul Kaiser Signups
- Close, 30
minute drive away from College Park
- Short, only
about a 4 hour meet
- Club level
competition, very casual meet where we will most likely be the largest
- Events that
may not be available at many meets, such as the 3k steeplechase (this
is a great place to try it if you never have before), and a Devil’s
Take the Hindmost elimination race, where the last runner to finish
each lap is eliminated from the competition until one runner is left
Half Marathon Signups
Signups for the Frederick Half
Marathon will go out tomorrow! Be on the lookout for a sweet email from
Another batch of apparel has
arrived! Here’s a message from your apparel coordinator, Simone Evans:
“If you still have a rental
singlet and are not racing this weekend, would you be able to return it
to me on Monday, Tuesday, Thursday or Friday at practice? Thanks!
In other news, some more
apparel has arrived! I will be at practice on Monday, Tuesday, Thursday,
and Friday from 4:50-5:10 to hand it out. Here is a list of what we
have (M=mens, W=womens, if no sizes are noted they are all here):
Old stuff from last order:
- M t-shirt
- M long-sleeve
- M hoody
- M shorts
- M sweatpants
- M Joggers
- M ¼ zip,
- W (S, XL)
- W long-sleeve
- W leggings
- W ½ zip
New stuff from this order:
- Baseball caps
- Warmup jackets
- M joggers
- M leggings
- W sweatpants
- W leggings
If you have any questions about
what you ordered you can contact me over text (301-633-2503) or email (email@example.com).”
This week’s study hours will be
held in room the Clarice library on Wednesday at 9-11PM. If you’re
looking for a place to get your work done, swing through the Clarice and
contact your wonderful social chair Ayzhan Murphy if you have any
A social event is in the works,
and we’ll have the the announcement by next week’s email!
The Terrapin Triathlon is on
campus this weekend! If you’re interested in either doing the full
triathlon, running a 5k, or doing a triathlon relay with two friends, make
sure you sign up at this link by this Wednesday. The race will be
held on the morning of April 28th! If any of you are looking to race a Tri,
this is a pretty cheap way to get started ($15).
The season’s almost over, but
that doesn’t mean that there isn’t time to get in shape!
Paige for this week’s workouts
Sprinter Training Plan
workout is a 12 minute tempo w/ 400m jog rest, followed by 4 x 200m
R-Pace with 200m jog rest, then 2 x 200m with 200m jog rest
workout 6 x 300m with 2 minute jog rest. The first 200m of each
should be at R-Pace, and the last 100m should be at F-Pace
- 5K Runners
workout is a 16 minute tempo with 400m rest, followed by 2 x 200m at
R-Pace with 200m jog res, and 2 x 200m at F-pace with 200m jog rest
workout is 4 x 600m with 3 minute rest. The first 200m are at R-pace +
2 seconds, the second 200m is at R - Pace, and the final 200m is at R
- Pace - 2 seconds
There have been a lot of
questions floating around about what T, I, R, and F pace are. According to
resident training plan director Jack Wavering, every pace is based off of
T-Pace, which is based off feel.
- T-Pace is
aerobic, and while it should feel aerobically taxing, you should feel
controlled while you run it, not straining for breath. My high school
coach referred to this as “comfortably uncomfortable”
- I-Pace stands
for “Interval Pace,” and it is 6-7 seconds faster per 400m than T-Pace
- R-Pace stands
for “Repetition Pace,” which is 5-6 seconds faster per 400m than
- F-Pace stands
for “Fast Pace”, which is about 4 seconds faster per 400m than R-Pace
For example, if your tempos had
been at 6 minute mile pace, then your T-Pace is 1:30, your I-Pace is 1:23,
your R-Pace is 1:17, and your F-Pace is 1:13.
Distance Training Plan
For those of you who have just
joined, we have training plans for our members to follow, but these
training plans are simply suggestions and do not have to be followed
(albeit they are pretty successful at helping people run faster). Don’t
feel pressured to do a workout you don’t feel you’re ready for, and
remember that you can still come to practice even if you aren’t planning on
doing the scheduled workout.
For those of you who are just
getting back into shape,
- Just get out
there. Start as small as you can, but then just keep doing it.
Consistency is the key to steady improvement. You’ll feel better soon.
- Push-ups are a
great place to start with strength training. Who needs weights when you
are a weight.
- Stay hydrated.
Carry a water bottle around with you throughout the day and just keep
- Try to find
training partners. It’s so much easier to get out there when you have
someone to commit to.
- The Kehoe
Invitational is a hosted by the varsity track team, and as such they
require athletes to hit a qualification standard in order to race.
This is the only meet on the schedule that has any kind of
qualification standard, every other meet is open to athletes of all
Last week was host to two hard
fought skirmishes on the soccer field, but unfortunately, to paraphrase The
Clash, “We fought other grossly mis-seeded tryhard IM Soccer teams, and
those grossly mis-seeded tryhard IM Soccer teams won.”
IM season, for us, is
officially over. Thank you to everyone who came out to play this year. I know
it’s not easy to put aside an hour to hike out to an IM game, but I hope
that everyone had fun. See you all on the IM field next year!
Underclassmen Diner Social,
same time, same place. Be at North Campus Diner Thursday right after
practice to join us in brainstorming ways to get kicked out of said diner.
Running2win.com is an online
training log where many of us go to log our runs and keep track of our
training. It’s a fantastic way to keep up to date with everyone else on the
team, get motivated to train, as well as show off some of your own
accomplishments so you can get some sweet hits of dopamine as you share
your entire life on social media.
You can join by creating an
account and then searching for “UMD Club Running” (or use team ID#
T-59652160005-23). After that, you can request to join the team so we can
all see each other’s running logs.
Save the planet; recycle your
There is a place. A very
special place. A special place where runners can exchange banter and
memories and running routes with one another. It is our digital home: umdclubrunning.com. It’s where you’ll
send your friends for info after you tell them how cool running club is.
It’s where you’ll send your loved ones when they ask you what the coolest
thing about UMD is. Our wonderfully constructed website includes:
- Race schedules
and results for current and past semesters
- Race records
and top 10 rankings for all club events
- Training plans
for the current year / semester (soon)
- List of our
common running routes around College Park
- A link to our really cool blog where everyone tells
their weird stories and discusses various club conspiracy theories
So give the website a look,
compose a blog post, and dream up improvements to the website so we can
give our webmaster something to do other than play Sekiro and fail a 324
exam with me.
Cue me taking credit for an
article that Dan showed me earlier this week.
Who is ready for something
totally original that I, and definitely and totally not Dan, came up with?
Yes, I was perusing the interwebs during the past week whilst not
plagiarizing my work, and I stumbled upon an article about a certain group
of runners called the Lostboys. Here’s a short article about
this group that I located independently with zero aid from outside parties:
Thing that Dan clearly found.
As a TL;DR, Lostboys is
essentially the adult version of many of the people on our club: a group of
runners that refuse to believe that their running careers are over, and,
despite the changing demands of their lives, continue to hammer away miles
and train in pursuit of goals that they have only dreamed of in the past.
Their central beliefs are that:
- There will be
ups and downs in your life, running-related or not. The road to your
goals is going to be hard. Thus, if you really want to succeed, you
can’t be in it just for the goal; you have to enjoy the process
as well (tRuSt tHe pRoCEss reeEEEee). If you only enjoy the feeling of
crossing the finish line with a PR, getting a great grade on a test,
or being recognized for your accomplishments, and don’t get any
enjoyment for pounding out the workouts that led to that PR, studying
the material hard enough to earn that grade, or working late to get
your work right, then you are in it for the wrong reasons. No, you
don’t need to be happy all the time, but if you can’t appreciate the
journey, then the destination will be hollow.
- There’s a
point in our lives where we slow down. You’ll reach a point where you
don’t think as quickly or run as fast. BUT, that’s certainly no reason
to give up on your goals in your 20’s, or even after that. If you
really want something, no life change can stop you from reaching for
- Nobody ever
achieved anything alone, which is why it’s so important to find the
people who will support you as you shoot for what you want
How does this relate to you?
You may be a “sub-elite” athlete with running goals that seem unreachable.
You may be a running junkie who has goals that seem unreachable to you. You
may be someone on this email list who has never come to practice because
you’ve walked away from running to focus on other things (sniff, sniff).
Regardless, you’ve got life
goals, running related or not, some of which may look impossible to
outsiders. As your life progresses through school and past graduation, the
changes your life will go through may convince you that maybe your
“childish” dreams may not be possible. No way you could run in an Olympic
qualifier or be published in a research journal or be an artist or a
Forget that. The whole point of
this club is to foster healthy habits that you can take into other aspects
of your life, for the rest of your life. I encourage you all to, like the Lostboys,
love the process, deny the naysayers, and find your community that will
stop at nothing to help you achieve what you want the most.
I only hope that you find that
community of people at every weekday at 5PM, jogging away from SPH with
borderline offensively skimpy shorts..
Packet for New Members
Hey! New member! Just got added
to the email list? Check out this packet for info that you need to register
for our club.
UMD Club Running, Aspiring