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Monday, January 20th, 2020
From the Desk of the President:
Hey Running Club!
Indoor Track
We now have access to the indoor track and will start to have practice at 7:00 there on Tuesdays and Thursdays. We only have access until 8:30 so please get your warmup in ahead of time. The track is usually open a little earlier than 7:00 so you are able to warmup before practice. See picture below for which door to use.
Meet Signups due
Meet signups for both Capital and YSU are due tonight. Otterbein is on Saturday the 25th and YSU is on Saturday the 1st.
Otterbein Signups
YSU Signups
Poker Night
The Goondocks (46 W Northwood) is hosting another Poker Night. The buy in last time was $5. Stay tuned to the groupme and facebook for more info.
New top 10 Times
I would like to congratulate the following runners for making onto our Top Ten Times
60m Dash
Jack Kreissler 3rd 7.37
Ubby Suligavi 6th 7.41
Lucas Tai 9th 7.50
Sarah Macdonald 5th 8.53
Jaime Donaldson 7th 8.63
200m Dash
Jack Kreissler 5th 23.77
Ubby Suligavi 10th 24.28
Jaime Donaldson 3rd 28.46
400m Dash
Jaime Donaldson 2nd 1:03.90
3000m Run
Evan Akers 9th 9:13.52
High Jump
Lucas Tai 2nd 1.80m
Annie Bete 3rd 1.43m
Long Jump
Lucas Tai 3rd 6.06m
Annie Bete 7th 4.17m
Shot Put
Jessica Wrenn 3rd 6.86m
DMR
Caleb Cummings, Kenny McCaughey, Santi Montano, and Evan Akers with a new top time of 11:10.45
Registration
If you have not done so already, please use this link to register for the club. If you have any questions or concerns please feel free to email us.
Club Practice Info:
Distance:
Monday:
Easy Run 4:30pm @ the Union
Glen Echo
Tuesday:
Workout 7:00pm @ the Indoor Track
Long-Distance: 4-6 1K Repeats
Mid-Distance:
1600 (tempo)/2:30 + 1 - 4 x 800 (3k)/2:00 + 2 x 400 (mile)/1:00 + 4 x 200 (800 or faster)/2:00
Wednesday:
Easy Run 4:30pm @ the Union
Walhalla
Thursday:
Workout 7:00pm @ the Indoor Track
Long Distance: 2 mi Tempo, 1 mi 10K pace, 1- 800 3K/5K pace
Mid-Distance: Oregon (1 - 4 miles)
Friday:
Easy Run 4:30pm @ the Union
Harrison West
Sunday:
Long run at 9:00am @ the Union
Distance lifts will occur following the workouts at the RPAC. Please pack a snack for in between running and lifting since it will be late.
Sprints:
Monday:
Lifting 5:30pm @ the RPAC
Warm up
Lift A
3 x 8
Core, stretch
Tuesday:
Workout 7:00pm @ the Indoor Track
Warm up
100/200: 4 x 300 @ 80%
400: 6 x 300 @ 80%
4 min rest
Cool down, stretch
W: 57 - 67, M: 48 - 54
Wednesday:
Lifting 5:30pm @ the RPAC
Warm up
Lift B
3 x 8
Core, stretch
Thursday:
Workout 7:00pm @ the Outdoor Track
Warm up
6 x 100m flys, block starts/jumping steps
3 minute rest
Cool down, core, stretch
Friday:
Lifting 5:30pm @ the RPAC
1 mile easy run
Speed ladder variations
Core, stretch
Communications and
We have a Facebook group (linked here), GroupMe (linked here), and Strava (linked here), which along with this newsletter and our website is how we pass along information to all of the running club's members. Once you request to join, one of our officers with approve you shortly.
If you have any questions, please reach out to one of the officers or to the club email, osu.running.club@gmail.com.
Your friendly neighborhood Running Club president,
Zach Napholz
napholz.3@osu.edu
President, Running Club at Ohio State
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