Winter Track Training / XC Banquet 12/6

No organized practices this week due to finals and everyone will be on your own for the rest of the fall semester and the winter break. We can start our winter off-season training now, however, with goals of staying healthy and building a base for track. Run consistently for the rest of December with most daily runs up to one hour at a conversational pace. Training in December should include one longer run and a set of several hill repeats each week, weather permitting. In January we'll pay more attention to mileage. Track practices will begin after spring semester classes start.

We'll finish our fall season with a Cross Country Banquet on Sunday Dec. 6 at 5:30 pm at the Rose O'Neill House on Drury campus.


Coach Van Arkel

XC Training: Weeks of Oct. 25 & Nov. 1

Oct. 25 (Sun) Off 

Oct. 26 (Mon) 6:30 am 10-14 miles

Oct. 27 (Tues) OYO 6-8 miles

Oct. 28 (Wed) 6:45 am 6-8 miles

Oct. 29 (Thur) OYO 6-8 miles

Oct. 30 (Fri) 6:45 am 6-8 miles @ Phelps Grove

Oct. 31 (Sat) Off

Nov. 1 (Sun) 7:00 am Long Run @ Bread Co (East Sunshine)

Nov. 2 (Mon) OYO 6-8 miles

Nov. 3 (Tues) OYO 6-8 miles

Nov. 4 (Wed) 6:45 am 6-8 miles

Nov. 5 (Thur) OYO 4-6 miles

Nov. 6 (Fri) 7:30 am Leave Drury

Nov. 7 (Sat) NCAA Regional XC Meet @ USI (Evansville, IN)

Coach Van Arkel

XC Training: Weeks of Oct. 11 & 18

Oct. 11 (Sun) Off 

Oct. 12 (Mon) 6:30 am 10-14 miles

Oct. 13 (Tues) 4:15 pm 6-8 miles @ Silver Springs

 Oct. 14 (Wed) 6:45 am 8-10 miles

Oct. 15 (Thur) 7:30 am 6-8 miles @ Phelps Grove

Oct. 16 (Fri) OYO 8-10 miles

Oct. 17 (Sat) OYO 10-14 miles

Oct. 18 (Sun) Off

Oct. 19 (Mon) 6:45 am 6-8 miles

Oct. 20 (Tues) OYO 6-8 miles

Oct. 21 (Wed) 6:45 am 6-8 miles

Oct. 22 (Thur) OYO 4-6 miles

     4:00 pm  Leave Drury for Fenton, MO

Oct. 23 (Fri) 8:00 am Leave Fenton

     6:00 pm GLVC XC Banquet

Oct. 24 (Sat) GLVC XC Meet @ UW-Parkside (Kenosha, WI)

Oct. 25 (Sun) Off

Oct. 26 (Mon) 6:30 am 10-14 miles

Coach Van Arkel

XC Training: Weeks of Sept. 27 & Oct. 4

Sept. 27 (Sun) Off 

Sept. 28 (Mon) 6:30 am 10-14 miles

Sept. 29 (Tues) 4:15 pm 6-8 miles w/ strength training

Sept. 30 (Wed) 6:30 am 8-10 miles

Oct. 1 (Thur) 4:15 pm 6-8 miles w/ strength training

Oct. 2 (Fri) 6:45 am 8-10 miles @ Phelps Grove

Oct. 3 (Sat) Off

Oct. 4 (Sun) 7:00 am 10-14 miles (Bread Co. @ Elm & National)

Oct. 5 (Mon) 6:45 am 6-8 miles

Oct. 6 (Tues) 4:15 pm 6-8 miles @ Silver Springs

Oct. 7 (Wed) 6:45 am 6-8 miles
     6:00 pm Auction Set Up @ O'Reilly

Oct. 8 (Thur) 6:45 am 8-10 miles w/ strength training

Oct. 9 (Fri) OYO 6-8 miles

Oct. 10 (Sat) 6:30 am Leave Drury

     Missouri S&T Jackling Jocks (Rolla, MO)
     9:45 am Men's 8K
     10:30 am Women's 5K

Oct. 11 (Sun) Off

Oct. 12 (Mon) 6:30 am 10-14 miles

Coach Van Arkel

XC Training: Week of Sept. 20

Sept. 20 (Sun) Off

Sept. 21 (Mon) 6:30 am 10-12 miles

Sept. 22 (Tues) 4:15 pm 6-8 miles w/ strength training

Sept. 23 (Wed) 6:30 am 8-10 miles

Sept. 24 (Thur) 4:15 pm 6-8 miles w/ strength training

Sept. 25 (Fri) 6:45 am 6-8 miles

     3:00 pm Leave Drury for OSU (Hampton Inn/Sand Springs)

Sept. 26 (Sat) OSU Cowboy Jamboree
      8:00 am Women's 5K
      8:30 am Men's 8K

Sept. 27 (Sun) Off

Coach Van Arkel

XC Training: Week of Sept. 13

Sept. 13 (Sun) 7:00 am 10-14 miles @ Bread Co (East Sunshine)

Sept. 14 (Mon) 6:30 am 6-8 miles

Sept. 15 (Tues) 4:15 pm 6-8 miles w/ strength training

Sept. 16 (Wed) 6:30 am 8-10 miles

Sept. 17 (Thur) 4:15 pm 6-8 miles w/ strength training

Sept. 18 (Fri) 6:45 am 6-8 miles

Sept. 19 (Sat)Leave 6:00 am for MSSU Southern Stampede
      8:30 am Women's 5K
      9:45 am Men's 8K

Sept. 20 (Sun) Off

Coach Van Arkel

XC Training: Week of Sept. 6

Sept. 6 (Sun) OYO 10-14 miles 

Sept. 7 (Mon) OYO 6-8 mile

 

Sept. 8 (Tues) 4:15 pm 6-8 miles w/ strength training

Sept. 9 (Wed) 6:30 am 8-10 miles

Sept. 10 (Thur) 4:30 pm Team Photos

      6-8 miles w/ strength training

Sept. 11 (Fri) 6:45 am 8-10 miles @ Phelps Grove

Sept. 12 (Sat) Off

Sept. 13 (Sun) 7:00 am 10-14 miles (Bread Co. @ East Sunshine)

Coach Van Arkel

 

XC Training: Week of Aug. 30

Aug. 30 (Sun) 7:00 am 10-14 miles @ Bread Co (Elm and National)

Aug. 31 (Mon) 6:30 am 6-8 miles

Sept. 1 (Tues) 4:15 pm 6-8 miles w/ strength training

Sept. 2 (Wed) 6:30 am 8-10 miles

Sept. 3 (Thur) 4:15 pm 6-8 miles w/ strength training

Sept. 4 (Fri) 6:45 am 8-10 miles @ Phelps Grove

Sept. 5 (Sat) Off

Sept. 6 (Sun) OYO 10-14 miles 

Sept. 7 (Mon) OYO 6-8 miles

Coach Van Arkel

XC Training: Week of August 23

Aug. 23 (Sun) 7:30 am 10-14 miles @ Bread Co (East Sunshine)

Aug. 24 (Mon) 6:30 am 6-8 miles @ Fitness Center

Aug. 25 (Tues) 4:15 pm 6-8 miles w/ strength training

Aug. 26 (Wed) 6:30 am 8-10 miles @ Fitness Center

Aug. 27 (Thur) 4:15 pm 6-8 miles w/ strength training

Aug. 28 (Fri) 6:45 am 8-10 miles @ Phelps Grove

Aug. 29 (Sat) Off

Aug. 30 (Sun) 7:00 am 10-14 miles @ Bread Co (Elm & National)

Coach Van Arkel

XC Training: Week of August 16

Our first team meeting will be Monday August 17 at 4 pm for all student athletes. We'll have a short cross country meeting immediately following. Dr. Woods will be at the training room Monday at 6:30 pm for any freshman/junior runner needing to get a physical. All returning runners must turn in the medical paperwork (medical history and insurance info) with the trainers on Monday by 4:00 pm to participate in practice. Our first running practice will be Tuesday August 18 at 4:15 pm at the Fitness Center.

Practice schedule for the first week:

Aug. 17 (Mon) 4:00 pm Student-Athlete Meeting w/ AD

     6:30 pm Physicals @ Training Room

Aug. 18 (Tues) 4:15 pm 4-6 miles @ Fitness Center

Aug. 19 (Wed) 6:30 am 8-10 miles @ Fitness Center

Aug. 20 (Thur) 4:15 pm 3-4 miles w/ strength training @ Fitness Center

Aug. 21 (Fri) 6:45 am 8-10 miles @ Phelps Grove

Aug. 22 (Sat) Off

Aug. 23 (Sun) 7:30 am 10-14 miles @ Bread Co (East Sunshine)

Coach Van Arkel

    

Off-season Training: Weeks of Aug. 2 & 9

Mileage for the last two weeks of off-season summer training should be the highest amount of any two week period during the summer. We're also adding a tempo run each week these next two weeks. Training pace for most runs can stay relatively easy at a conversational pace, except that one day during the week pick up the pace (1:00 per mile faster) over the last 20 minutes or so of your run.

The Drury Athletic Department has scheduled a meeting of all student athletes at 4:00 pm on Monday August 17. Our first cross country team meeting is scheduled for right after that on Monday, August 17, at 5:00 pm. Physicals/medical paperwork must be completed by Monday, August 17, in order to practice. Any freshman or junior who has not yet obtained a physical will need to schedule a physical with Dr. Woods at the training room on August 17 to get that done.


Sunday Long Run (80 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hill repeats (8 x 150m)

Wednesday 9-11 miles

Thursday 6-7 miles w/ strength training

Friday 9-11 miles w/ 20:00 tempo

Saturday 5-6 miles or swim/bike w/ strength training

Sunday Long Run (80 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hill repeats (8 x 150m)

Wednesday 9-11 miles

Thursday 6-7 miles w/ strength training

Friday 9-11 miles w/ 20:00 tempo

Monday (8/17) 4:00 pm SA/Team Meeting @ O'Reilly Center




Coach Van Arkel

Fall Cross Country Reminders

FIRST PRACTICE: The Drury Athletic Department has scheduled a meeting of all student athletes for 4:00 pm on Monday August 17. Our first team meeting/practice will be immediately after that on Monday, Aug 17, at 5:00 pm. We'll run some during the week and expect to do a long run the next Sunday morning.

TRAINING SHOES/GEAR: Training shoes have been ordered for just about everyone on the team so each runner on the team will have a new pair of trainers early in the fall. If you haven't done so, please contact Coach Van Arkel (xcountry@drury.edu) with training shoe brand, model and size (no experimental or beta models; only tried and true). Drury will cover up to $125 of the purchase price of trainers. Runners will be responsible for providing their own racing spikes in the fall. Drury is sponsored by Adidas and we will be wearing mostly Adidas gear (shoes excepted) on days of meets. Gear has been ordered and will hopefully include duffel bags, Adidas back packs, sack packs, outer wear, running shorts, tees, socks, sports bras and racing singlets. We'll look at getting technical tops and bottoms after practice starts. Also, each runner will be responsible for selling a Drury Sports Auction cash bash ticket in the fall in exchange for obtaining their gear.

PHYSICALS: For those freshmen and juniors who have not yet completed their physical, physicals for all incoming freshmen and junior runners will be given by the Drury team doctor on Monday, August 17. For those who can be on campus this summer, Dr. Woods is also available some Mondays in July. Physicals are required before any freshman or junior can practice.

MEDICAL FORMS: All freshmen runners must have all medical forms, including insurance card(front & back) and sickle cell test results, on file with the trainers on August 17. Signed forms must be returned to the athletic trainers and must be on file before you can practice. Links to the forms are on the Drury Panthers Athletic Training web page. Returning runners are required to update medical history and health insurance info before they can practice.


Coach Van Arkel

Off-season Training: Weeks of July 19 & 26

The next two weeks we need to pay attention to volume and try to hit some mileage goals for the last four weeks of summer training. First practice is still August 17 and we'll be running long that first week of school.

In addition to regular core strength work and hill repeats, we'll want the weekly long run at 80 minutes or more. Weekly mileage for both guys and girls should be at least 50 miles/week. Guys can try to hit 60+ miles/week these last four weeks before school starts.

Sunday Long Run (80 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hills

Wednesday 9-11 miles

Thursday 6-7 miles w/ strength training

Friday 9-11 miles

Saturday 5-6 miles or swim/bike w/ strength training




Coach Van Arkel

Off-season Training: Week of July 12

This is mid-week of our summer training schedule. It will get hotter in July and we may have to be more deliberate with planning runs in the heat and humidity, but mileage should be above 50 miles/week for the rest of the summer, along with regular hill repeats and core strength work. The long run should now be around 80 minutes.


Sunday Long Run (80 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hills

Wednesday 9-10 miles

Thursday 6-7 miles w/ strength training

Friday 10-12 miles

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Fall Cross Country Info/Running Shoes!

FIRST PRACTICE: Our first team meeting will be Monday, Aug 17, at 4:00 pm at the O'Reilly Center. We'll run mornings that first week and expect to do a long run on Sunday morning.

TRAINING SHOES/GEAR: I will be ordering training shoes starting July 1 so each runner on the team has a new pair of trainers in the fall. All runners need to contact Coach Van Arkel (xcountry@drury.edu) with their training shoe brand, model and size (no experimental or beta models; only tried and true). Drury will cover up to $125 of the purchase price of trainers. Runners are responsible for providing their own racing spikes. Drury is sponsored by Adidas and we will be wearing mostly Adidas gear (shoes excepted) on days of meets. Also, each runner will be responsible for selling a Drury Sports Auction cash bash ticket in the fall in exchange for obtaining their gear.

PHYSICALS: For those freshmen and juniors who have not yet completed their physical, physicals for all incoming freshmen and junior runners will be given by the Drury team doctor on Monday, August 17. For those who can be on campus this summer, Dr. Woods is also available some Mondays in July. Physicals are required before any freshman or junior can practice.

MEDICAL FORMS: All freshmen runners must have all medical forms, including insurance card(front & back) and sickle cell test results, on file with the trainers by 4:30 pm on August 117. Signed forms must be returned to the athletic trainers and must be on file before you can practice. Links to the forms are on the Drury Panthers Athletic Training web page. Returning runners are required to update medical history and health insurance info before they can practice.


Coach Van Arkel

Off-season Training: Weeks of June 28 & July 5

The next two weeks we'll add a couple elements to the training. At least one time during the week find a hilly course to run, working the uphills at a slightly faster pace than normal (6 x 150m at 3K pace). Also, add a couple of core strength workouts to the training. These workouts can be as simple as two sets of crunches,  two sets of pushups and a couple of sets of planks (front and back held for 20-30 seconds). The long run should now be at least 70 minutes and weekly mileage close to 50+. In mid-July we'll start to think about specific weekly mileage goals.

Sunday Long Run (70 minutes or more)

Monday 5-6 miles

Tuesday 7-8 miles with hills

Wednesday 9-10 miles

Thursday 5-6 miles w/ strength training

Friday 9-10 miles

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Fall 2015 Cross Country Schedule

Drury's Fall 2015 Cross Country Schedule:

Sept. 19   Southern Stampede   MSSU   Joplin, MO

Sept. 26  Cowboy Jamboree   OSU   Stillwater, OK

Oct. 10   Jackling Jocks Invitational   MO S&T   Rolla, MO

Oct. 24   GLVC Conference   Wisc. Parkside   Kenosha, WI

Nov. 7   NCAA Midwest Regional   USI   Evansville, IN

Nov. 21  NCAA Nationals   Spokane, WA 

Off-season Training: Weeks of June 14 & 21

After a few easy weeks since the end of track season, it's time to start regular training and build our base for cross country. For the next two weeks the goal will be consistent running (at least six days each week) with most daily runs up to one hour at a conversational pace. Starting June 28 we'll add three specific weekly workouts: one longer run(>70 minutes), a set of 6-8 hill repeats, and two sets of core strength work (planks, crunches, pushups). It's okay to add other workouts, cross train, spend time in the gym, etc., but running has to be the top training priority. Mileage should get close to 50 miles/week for both the women and the men by the end of the month of June.

Sunday Long Run (>60 minutes)

Monday 5-6 miles

Tuesday 7-8 miles

Wednesday 8-9 miles

Thursday 5-6 miles

Friday 7-8 miles

Saturday 5-6 miles or swim/bike

Coach Van Arkel

Summer Off-season Training for Cross Country

Our first fall Cross Country practice will be the first day of school, Monday, August 17. Freshmen and juniors will need to get a physical at the Drury athletic training room either that weekend before school starts or earlier in order to practice. All runners must turn in medical forms to the trainers by then in order to practice.

I'll start posting a training plan this coming week, but we will spend the last 10 weeks of our summer off-season training building an aerobic base for the harder running we will do when cross country season starts at the beginning of the fall semester. After school starts we'll have another 10 week window to get ready for our important 6K and 10K cross country races in late October/early November.

Those races are 80%-85% aerobic, so mileage, volume and aerobic fitness are the most important elements during our base training phase and are necessary before we add speed work and more intensive running during September and October. We will not begin running fast intervals until practice starts. For now, consistancy and volume will be the most important factors in determining how well you race in the fall.

Coach Van Arkel

Track Training: Weeks of Apr. 19 & 26

April 19 (Sun) Off

April 20 (Mon) 6:45 am  10-12 miles

April 21 (Tues) 4:15 pm 6-8 miles

April 22 (Wed) 6:45 am 6-8 miles

April 23 (Thur) OYO 6-8 miles

April 24 (Fri) 6:45 am 6-8 miles

April 25 (Sat) Off

April 26 (Sun) 7:30 am Long Run @ Bread Co (East Sunshine)

April 27 (Mon) 6:45 am  6-8 miles
     7:30 pm Awards Dessert @ FSC

April 28 (Tues) OYO 6-8 miles

April 29 (Wed) 6:45 am 6-8 miles

April 30 (Thur) OYO 4-6 miles
     6:30 pm Leave Drury

May 1 (Fri) GLVC @ William Jewell

May 2 (Sat) GLVC @ William Jewell

May 4 (Mon) 5:30 pm Track Banquet @ Phelps Grove

May 5 (Tue) 4:15 pm Return Gear

May 7 (Thur) 4:15 pm Return Gear

Track Training: Week of Apr. 12

April 12 (Sun) Off

April 13 (Mon) 6:30 am  Team Meeting/10-12 miles

April 14 (Tues) 4:15 pm 6-8 miles

April 15 (Wed) 6:45 am 8-10 miles

April 16 (Thur) 4:15 pm 6-8 miles

April 17 (Fri) 6:45 am 5-7 miles

April 18 (Sat) 8:30 am Leave for Mo S&T

April 19 (Sun) Off

April 20 (Mon) 6:45 am 10-12 miles


Coach Van Arkel

Track Training: Week of Apr. 5

April 5 (Sun) Off/OYO Long Run

April 6 (Mon) 6:45 am  8-10 miles

April 7 (Tues) 4:15 pm 6-8 miles

April 8 (Wed) 6:45 am 8-10 miles

April 9 (Thur) 4:15 pm 6-8 miles

April 10 (Fri) OYO 5-7 miles
     6:30 pm Leave Drury for KC, MO (Fairfield Inn)

April 11 (Sat) @ William Jewell

April 12 (Sun) Off

April 13 (Mon) 6:30 am Team Meeting/8-10 miles


Coach Van Arkel

Track Training: Week of Mar. 29

Mar. 29 (Sun) Off

Mar. 30 (Mon) 6:30 am Team Meeting/10-13 miles

Mar. 31 (Tues) 4:15 pm 6-8 miles

April 1 (Wed) 6:45 am 8-10 miles

April 2 (Thur) 4:15 pm 6-8 miles

April 3 (Fri) 6:45 8-10 miles

April 4 (Sat) 12:30 pm Leave for SBU

April 5 (Sun) Off

April 6 (Mon) 6:30 am 8-10 miles


Coach Van Arkel

Track Training: Week of Mar. 22

Mar. 22 (Sun) OYO 10-14 miles

Mar. 23 (Mon) 6:45 am 6-8 miles

Mar. 24 (Tues) 4:15 pm 6-8 miles

Mar. 25 (Wed) 6:45 am 8-10 miles

Mar. 26 (Thur) 4:15 pm 8-10 miles

Mar. 27 (Fri) 6:45 6-8 miles

Mar. 28 (Sat) 9:00 am Leave for Pitt State/Gorilla Relays

Mar. 29 (Sun) Off


Coach Van Arkel

Track Training: Week of Mar. 15

Mar. 15 (Sun) 10-14 miles @ Bread Co (Elm & Nat)

Mar. 16 (Mon)  6-8 miles

Mar. 17 (Tues)  6-8 miles w/ 6 x 600m @ 3K pace

Mar. 18 (Wed)  8-10 miles

Mar. 19 (Thur)  8-10 miles

Mar. 20 (Fri)  8-10 miles w/ 20:00 tempo @ 10K - 15K pace

Mar. 21 (Sat) Off

Mar. 22 (Sun) OYO 10-14 miles

Mar. 23 (Mon) 6:45 am 6-8 miles


Coach Van Arkel