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Good afternoon, sleep-deprived runners,

Ahem. If you went to nationals, PLEASE GET YOUR POST-TRAVEL NATIONALS COVID TEST AND SUBMIT IT HERE! Phew.

Today, you are getting the treat of the rare delayed email, as necessitated by my inability to do work on the bus (a big kudos to seemingly half the team working on the same CS project on the way back). Without meets the next two weekends, it's time again to sharpen your skills and head into peak fitness as we approach the final month of our season!
Table of contents
  1. Practice
    • Practice Time and Location
    • Pre-Practice Requirements
    • Workouts of the week
    • Workout How-To
  2. NIRCA Nationals Recap and Photos
  3. Social Events
    • IM Soccer Sign-Ups Open
  4. Member Spotlight: Henry Sheppard
  5. Meet Schedule
  6. On-Hand Apparel Shop
  7. New Member Information
    • Strava
    • Group Chat
    • New Member Packet
Practice Time and Location

Time: 5 PM, Monday through Friday
Meeting place (distance runners): School of Public Health Overhang

Meeting place (sprinters, field athletes): Kehoe Track

Please consult the new member packet for any practice-related questions!
Pre-Practice Requirements
IMLeagues and Terplink continue their tyrannical reign over unsuspecting practice-goers. If you are new to practice, you must sign up on both of these websites with the help of these instructions.

Workouts of the Week 
The following workouts are a suggestion and by no means required. You can adjust, substitute, or skip workouts as you see fit; there will always be someone running easy on workout days! If you have any questions about the workouts, feel free to ask any of the officers.
 
Sprinters (400m and below):
Full Sprint Training Plan
800m:
1600m:
5k:
Full Distance Training Plan
The above plans were created by sprint chair Clay Buckman, apparel coordinator Eamon Plante, and exercise physiology graduate student Bill Evans. If none of these plans are to your liking, feel free to check out this DIY guide written by former club president, Colin Sybing:
DIY Training Plan Guide
Workout How-To: Paces, Mileage, and More!
You can calculate your recommended workout paces (T, I, and R) with a recent race performance using this calculator. If you don't have a recent race performance, go on feel: tempo ("T") pace should feel "comfortably uncomfortable," but sustainable for 30-45 minutes; interval ("I") pace should feel faster than T pace, and only sustainable for 10-15 minutes; and repetition ("R") pace should be a short, hard effort requiring significant rest between repetitions. For any distance workout, you should feel like you could do a few more minutes of hard running, even if they might be unpleasant. Furthermore, no more than 20% of your weekly mileage should be done at a hard pace (for distance runners). If you are used to running 25 miles per week, your workout should be shorter than someone running 50 miles per week.

If you want to increase your mileage, do so gradually! As I'm sure every member of the club can attest, increasing mileage too quickly is a great way to get injured. Some general rules are to increase mileage by no more than 10% each week, and to take a down week every 4 weeks. Personally, I've found this approach too aggressive, especially coming back from injury, so don't be afraid to take it slower. If you have any questions about your training, please don't hesitate to reach out to any of the officers!
NIRCA Nationals Post-Travel COVID Test
Please, please, please submit your post-travel COVID test if you went to nats.
Post-Travel COVID Test Submission
NIRCA Nationals Recap and Photos
In spite of a long bus ride, many homework assignments, cold weather, and a decidedly tepid hotel hot hot tub, the team came through for NIRCA Nats with exciting PRs and club record attempts. We had several all-Americans, including Sofia Grossman in the long jump and shot put; Henry Sheppard in the discus and shot put; Clay Buckman in the 400; Matt Stasiukevicius in the steeple; Savannah Sitler in the shot put; Max Worley, Brian McCullough, Konrad Shire, and Chris Scalzi in the men's 4x800; and Clay Buckman, Dominick Cardone, Max Worley, and Konrad Shire in the men's 4x400. Go Terps!
NIRCA Nats pics day 1
NIRCA Nats pics day 2
NIRCA Nats results
IM Soccer Sign-Ups Open
IM Soccer is here! I've heard running skills translate well to soccer, so this should be a promising season! This spring's games are in the Coed B league Thursdays at 9 PM! To sign up, log into IM Leagues, navigate to the "intramural sports" tab, select the "Coed B" league under 11v11 Soccer, and click the "join" button for the Club Running team. Then, message social chair Savannah Sitler on GroupMe or email the club to be manually admitted to the team. The first game is April 7th. You can sign up and join a game any time during the regular season, which runs through April 21st.
Member Spotlight: Henry Sheppard

You may know Henry Sheppard as the thrower who scored more than half of the points for the men’s team at NIRCA nationals, with a first place in discus and a second place in shotput. If you knew he won gold in discus at last year’s 4A states, this may not come as a surprise; however, Henry’s track and field life was not always so glamorous. Growing up, his main sports were marshal arts and badminton, and he only started track in 9th grade, largely motivated by impressing his then-girlfriend. Henry joined with the intent of doing sprint events, but he says he had an “inflated sense of how fast I was,” quickly realizing he was “sorely mistaken.” His coach rapidly put him in the classic 800/1600 combo, and that seemed to be the end of the story: three season distance runner, done deal. But, the very next fall, in 10th grade, Henry got patellar tendonitis in his left knee. And in his right knee. And a shin stress fracture in his left leg. And in his right leg. Seeing that both of his legs were literally broken from running, his PT suggested he try throwing instead. And try throwing he did! While the discipline doesn’t eschew running altogether—there’s still plenty of sprint work involved to improve explosiveness—it is much lower impact and has a focus on muscular strength. With a program more suited to staying healthy, Henry was able to see huge improvements in his performance.

As one of the motivating forces for joining track and field, Henry’s former girlfriend turned out to be a shockingly good influence. But, it doesn’t end there. Thirteen-year-old Henry’s desire to impress her also inspired him to pick up bass guitar. Now, Henry plays the guitar, drums, and piano, and has gone on to major in jazz guitar performance (and econ, as a sufficiently entertaining alternative). He’s also been a part of a band called Razzberry (now available on YouTube, Spotify, Apple Music, and anywhere else you might get your music!) since high school. While he’d like to do music full time, if it doesn’t work out, Henry is also happy to just play occasional evening and weekend gigs, as he’s doing right now.


2022 Outdoor Track Meet Schedule
Surplus Apparel Shop
Missed the apparel order? Want discount apparel? Check out what we have on hand in the surplus apparel shop, open indefinitely for your viewing pleasure!
Surplus Apparel Shop
Strava
The only social media I regularly use, Strava is a platform for sharing your runs, bikes, rollerskis, and more! Join the Strava clubs "University of Maryland Club Running" (including alumni) and "UMD Club Running Active Members" to keep up with your teammates (pun intended).

Group Chat
Like all great clubs, we have a GroupMe. Used for events like weekend long runs and Clifford movie screenings, you won't want to miss out on the riveting content of this chat.
Join GroupMe
New Member Information
Never been to a practice? Have questions about competitions? Want to see old training plans? Looking to procrastinate on your homework? Check out the new member information packet, curated and updated just for you!
New Member Packet
Sleep deprivedly,
Diana Liepinya
President
UMD Club Running
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Maryland Club Running · 1115 Eppley Recreation Center · Room 0121 Club Running · College Park, MD 20742-0001 · USA

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