New Year's Resolutions

My New Year's Resolutions:
1. Run as fast as Geoff.
2. Run as tough as Brad.
3. Have as good a kick as Andy.
4. Have as much self-confidence as Charles.
5. Get an awesome game-face like Glen.
6. Get good abs like Jaime.
7. Learn to do my hair in cool ways like Steven.
8. TYPE IN ALL CAPS LIKE DEREK.
9. Be a trendsetter like Chris and his scooter.
10. Be as good a teammate as Robert.
11. Get as much sleep as Daniel.
12. Get a funny accent like Tony.
13. Kick Kevin's butt in the steeplechase.
-anonymous

Continue to train hard and smart, and to always do what is best for the team, rather than myself... and to beat Coach Van Arkel at the Polar Bear 5K/10K.
-anonymous

Winter Training

Winter Training for Jan. 1 thru Jan. 28:

I hope everyone has a great Christmas. We are still in the early part of winter break, but are ready to begin our training for track in the spring. Everyone should be running consistent mileage by the first of the year and be ready to increase volume. As of January 1, we are just four weeks away from starting practice on January 28 and six weeks of solid base training away from doing faster repeats and intervals as we prepare for outdoor track races. Women and men interested in running 1500m/3000m in races this spring should be averaging close to 50 miles/week during the upcoming weeks. 5000m/10000m runners should be around 60+ miles/week during this period.

I realize the weather may not be very cooperative, but in addition to increasing mileage during the next four weeks, add a couple of specific workouts. Your long run each week should now be somewhere between 60 minutes and 90 minutes. At least one time during the week find a 150m-200m hill and run 6 to 8 moderately hard repeats up with an easy jog back down. Also, at least two times during the week add 6-8 short relaxed sprints/strides at the end of your training run and combine those strides with core stability work(crunches, leg raises, dips and pushups). Except for the hill repeats and strides, all other runs can be done at a conversational aerobic pace. As always, try to run as much as possible on trails or grass, generally stay within yourself, stretch after your runs, get plenty of rest and try not to do anything too reckless or unhealthy.

We will add a few more miles and workouts and additional strength training when we get back to campus. As a team, we will start practices and conditioning on Monday, January 28.

Typical week's winter training:
Sunday Long run of 10-13 miles
Monday 7-9 miles
Tuesday 6-8 miles w/ strides & strength training
Wednesday 7-9 miles w hill repeats
Thursday 8-10 miles
Friday 6-8 miles w/ strides & strength training
Saturday 5-7 miles/cross training

Coach Van Arkel
417-873-7567

Off-season Training: Week of Dec. 2

Drury Off-season Training
Week of December 2

Sun(12/2) OYO/10-12 miles

Mon(12/3) OYO/5-7 miles

Tues(12/4) 4:30 pm 8-10 miles

Wed(12/5) 4:30 pm 5-7 miles w/ Strength Training

Thur(12/6) 4:30 pm 8-10 miles

Fri(12/7) OYO/5-7 miles w/ Strength Training

Sat(12/8) Off

Sun(12/9) OYO/10-12 miles

Coach Van Arkel
417-873-7567

Spring 2008 Track Schedule

Drury Panthers
Spring 2008 Track Competitions

March 8(Sat) Hendrix College (Conway, AR)

March 22(Sat) Pittsburg State (Pittsburg, KS)

March 28(Fri) & 29(Sat) Mizzou(Columbia, MO)

April 12(Sat) Emporia State (Emporia, KS)

April 25(Fri) MSSU (Joplin, MO)

May 2(Fri) & May 3(Sat) GLVC (Edwardsville, IL)

Coach Van Arkel
417-873-7567

Off-season Training: Week of Nov. 25

Drury Off-season Training
Week of November 25

Sun(11/25) OYO/8-10 miles

Mon(11/26) OYO/5-7 miles

Tues(11/27) 4:30 pm 8-10 miles

Wed(11/28) 5:00 pm 5-7 miles w/ Strength Training

Thur(11/29) 4:30 pm 8-10 miles

Fri(11/30) OYO/5-7 miles w/ Strength Training

Sat(12/1) Off

Sun(12/2) OYO/10-12 miles

Coach Van Arkel
417-873-7567

Drury XC & Track Record Board(11/10)

Drury Cross Country & Track
Record Board/Top Runners with Times Per Event

Men’s 10K XC:
1. 32:15 Jaime Villa Zapatero NCAA Reg. 2007
2. 32:51 Ross MacDonald NCAA Reg. 2003
3. 32:51 Geoff Hughes NCAA Reg. 2007
4. 32:53 Chad Limberg NCAA Reg. 2003
5. 33:09 Ryan Mee NCAA Reg. 2004
6. 33:09 Chad Jolliff NCAA Reg. 2004
7. 33:13 Isaac Battaglia NCAA Reg. 2003
8. 33:25 Steven Busch NCAA Reg. 2007
Men’s 8K XC:
1. 25:28 Geoff Hughes MSSU 2007
2. 25:29 Jaime Villa Zapatero MSSU 2007
3. 25:39 Chad Limberg GLVC 2005
4. 25:47 Steven Busch MSSU 2007
5. 25:54 Ryan Mee GLVC 2005
6. 26:15 Chad Jolliff GLVC 2005
7. 26:16 Derek Berry MSSU 2007
8. 26:16 Chris Yates MSSU 2007
9. 26:20 Ross MacDonald UMR 2003
10. 26:23 Brad Lyons MSSU 2007
Women’s 6K XC:
1. 22:16 Veronica Bible GLVC 2005
2. 22:28 Jaimee Hoffman NCAA Reg. 2003
3. 22:52 Elizabeth Hurford NCAA Reg. 2007
4. 23:09 Emily Grindeland GLVC 2005
5. 23:09 Tia Young NCAA Reg. 2007
6. 23:34 Jessica Stong Zephyrs XC Only Nat. 2005
7. 23:39 Stephanie Cowherd GLVC 2006
Women’s 5K XC:
1. 18:27 Elizabeth Hurford MSSU 2007
2. 18:38 Tia Young MSSU 2007
3. 18:43 Jessica Stong Zephyrs MSSU 2005
4. 18:47 Jaimee Hoffman MSSU 2003
5. 19:00 Stephanie Cowherd Border Wars 2006
6. 19:14 Veronica Bible MSSU 2005
7. 19:27 Kimberly Shigeno MSSU 2006

Men’s 5000m Track:
1. 15:21 Ryan Mee Mizzou 2005
2. 15:35 Ross MacDonald MSSU 2004
3. 15:36 Geoff Hughes Mizzou 2007
4. 15:37 Chad Limberg MSSU 2004
5. 15:37 Chad Jolliff Mizzou 2005
6. 15:44 Nathan Poindexter Mizzou 2005
8. 15:47 A.J. Million Mizzou 2004
9. 15:58 Glen Buttrum Mizzou 2007
Men’s 3000m Track:
1. 9:00 Ryan Mee MSU 2005
2. 9:16 Nathan Poindexter MSU 2005
3. 9:20 Charles Yeager Mizzou 2007
4. 9:21 Matt Van Arkel PSU 2006
5. 9:22 Andy Chase Mizzou 2007
6. 9:24 Chad Limberg MSU 2005
7. 9:26 Chad Jolliff MSU 2005
8. 9:26 Ross MacDonald MSU 2005
Men’s 1500m Track:
1. 4:00 Geoff Hughes MSSU 2007
2. 4:08 Ryan Mee UMR 2005
3. 4:10 Chad Limberg USA 2005
4. 4:11 Nathan Poindexter USA 2005
5. 4:12 Matt Van Arkel MSSU 2005
6. 4:16 A.J. Million USA 2005
Men's 3000m Steeplechase:
1. 10:42 Kevin Zimmerman UMR 2007
Men's 10000m Track:
1. 34:13 Kevin Zimmerman WashU 2007
2. 34:36 Glen Buttrum WashU 2007
Women’s 5000m Track:
1. 18:18 Jaimee Hoffman Mizzou 2004
2. 18:48 Jessica Stong Zephyrs UMR 2005
3. 19:12 Stephanie Cowherd WashU 2007
4. 19:14 Veronica Bible Mizzou 2004
5. 19:35 Elizabeth Hurford FSU 2006
6. 19:36 Emily Schmittel FSU 2006
Women’s 3000m Track:
1. 10:47 Jaimee Hoffman MSSU 2004
2. 10:47 Jessica Stong Zephyrs MSSU 2007
3. 10:49 Elizabeth Hurford MSSU 2007
4. 10:52 Stephqanie Cowherd MSSU 2007
5. 11:22 Emily Schmittel Mizzou 2006
6. 11:23 Veronica Bible USA 2004
7. 11:34 Lindsey Bennett Mizzou 2007
Women’s 1500m Track:
1. 5:02 Elizabeth Hurford UMR 2007
2. 5:19 Veronica Bible UMR 2006

Please forward any corrections or additions to Coach Van Arkel

Fall Cross Country Banquet November 16

Drury’s cross country banquet celebrating the fall season will be at 5:30 pm on Friday, November 16, at St. Michael's Grill(301 South) in Downtown Springfield. Besides showing our appreciation for our letter winners, captains and seniors, we will recognize outstanding individual performances. A pasta meal will be provided to the team. Family and friends attending may order from the menu.

Coach Van Arkel
417-873-7567

Drury XC Results from NCAA Reg. Meet

DRURY MEN;
Drury University's men's cross country team finished eighth in the NCAA-II Great Lakes Regional. Jaime Villa Zapatero was 14th and earned All-Region honors for his Top 15 performance. Jaime completed the course in 32:15, while sophomore Geoff Hughes finished 32nd in 32:51. Nate Peck, a senior from Grand Valley State, won the event in 31:05 and Grand Valley won the team regional championship ahead of second place Wayne State.
Drury Results:
14 Jaime Villa Zapatero 32:15
32 Geoff Hughes 32:51
56 Steven Busch 33:25
70 Derek Berry 33:46
73 Charles Yeager 33:55
112 Chris Yates 35:06
114 Glen Buttrum 35:10
DRURY WOMEN:
Drury University women's cross country squad finished in 18th place at the NCAA-II Great Lakes Region race held on Saturday. Senior Elizabeth Hurford led the Drury effort with a 26th-place finish, completing the course in 22:52. Freshman Tia Young finished 39th in 23:09. Rachelle Malette of Wayne State was the individual champion in 21:12, while Grand Valley State captured the team title ahead of second place Wayne State.
Drury results:
26 Elizabeth Hurford 22:52
39 Tia Young 23:09
97 Kimberly Shigeno 24:17
122 Stephanie Cowherd 25:04
129 Lindsey Bennett 25:37
135 Sooner Davenport 25:43
147 Sara Murzynsky 26:49

Thanks to Tracy Cowherd for this great picture of the Drury Spirit Squad.

XC Training: Week of October 28

Drury Cross Country Training
Week of October 28

Sun(10/28) 7:00 am 8-10 miles

Mon(10/29) 6:45 am 5-7 miles

Tues(10/30) 7:00 am Strength Training
4:30 pm 4-5 miles

Wed(10/31) 6:45 am 5-7 miles

Thur(11/1) 4:30 pm 4-5 miles

Fri(11/2) 9:00 am Leave Drury
Stay at Hampton Inn

Sat(11/3) 9:30 am Women's NCAA 6K
10:30 am Men's NCAA 10K

Cross Country Banquet:
Friday, November 16 @ 5:30 pm(St. Michael's)

NCAA XC Nationals:
Saturday, November 17(Missouri Southern)

Coach Van Arkel
417-873-7567

Drury XC Results from GLVC Meet

DRURY MEN: Jaime Villa Zapatero finished sixth and was named the Great Lakes Valley Conference Freshman of the Year, sparking the Drury Panthers to a fifth-place finish in the GLVC Championships held in Indianapolis on October 21. He completed the course in a time of 25:29, good for sixth place overall. Teammate Geoff Hughes was 15th for Drury in 25:54. The University of Southern Indiana claimed the GLVC Men’s Cross Country Championship and Senior Paul Jellema claimed the individual title by posting a time of 24:48 over the 8K course. Villa Zapatero was also named All-GLVC by virtue of finishing in the top ten.
Men's Team Results:
1 Southern Indiana 41 1 2 7 11 20 22 24
2 Northern Kentucky 66 5 9 13 16 23 39 49
3 Missouri-Rolla 89 10 12 17 21 29 33 35
4 Lewis 115 8 18 28 30 31 41 60
5 Drury 122 6 15 27 34 40 42 47
6 Siu-Edwardsville 142 3 4 37 48 50 66
7 Bellarmine 180 14 25 44 46 51 52 56
8 St. Joseph's (Ind.) 218 26 32 45 54 61 62 63
9 Indianapolis 222 19 36 53 55 59 65 68
10 Wis.-Parkside 260 38 43 57 58 64 67 70
11 Kentucky Wesleyan 359 69 71 72 73 74 75 76
Men's Individual Results:
6 Jaime Villa Zapatero 25:29
15 Geoff Hughes 25:54
27 Steven Busch 26:32
35 Charles Yeager 26:50
42 Derek Berry 27:01
45 Glen Buttrum 27:03
53 Chris Yates 27:25
54 Brad Lyons 27:30
58 Matt Van Arkel 27:38
91 Robert Bibens 28:42
93 Andy Chase 29:05
100 Daniel Childers 29:53
103 Tony Lukas 30:07
http://www.drurypanthers.com/Pdfs/mcross/2007/10/20/GLVC_MEN.pdf
DRURY WOMEN: The University of Wisconsin-Parkside women’s cross country team dominated the field and cruised to its fourth consecutive Great Lakes Valley Conference Championship in Indianapolis on October 21. Drury finished sixth in the championships, with senior Elizabeth Hurford finishing 14th in 23:26 and freshman Tia Young coming in 15th in 23:28 for the Panthers. Jessica Lamp captured the top spot in a time of 21:38.
Women's Team Results:
1 Wis.-Parkside 46 1 2 5 13 25 32 38
2 Southern Indiana 75 4 11 19 20 21 24 27
3 Bellarmine 95 6 18 22 23 26 28 34
4 Northern Kentucky 120 3 7 30 35 45 46 56
5 Indianapolis 136 8 9 37 40 42 53 55
6 Drury 161 14 15 36 47 49 60 61
7 Siu-Edwardsville 164 10 29 31 44 50 57
8 Lewis 165 12 17 33 51 52 54 58
9 St. Joseph's (Ind.) 187 16 39 41 43 48 59 63
10 Kentucky Wesleyan 324 62 64 65 66 67
Women's Individual Results:
14 Elizabeth Hurford 23:26
15 Tia Young 23:28
39 Stephanie Cowherd 24:18
54 Kimberly Shigeno 25:16
56 Lindsey Bennett 25:18
73 Sooner Davenport 26:28
74 Sara Murzynsky 26:29
91 Stephanie pickett 31:22
http://www.drurypanthers.com/Pdfs/wcross/2007/10/20/GLVC_WOMEN.pdf

XC Training: Week of October 21

Drury Cross Country Training
Week of October 21

Sun(10/21) Off

Mon(10/22) 6:15 am 8-10 miles

Tues(10/23) 7:00 am Strength Training
4:30 pm 6-8 miles

Wed(10/24) 5:45 am 10-14 miles @ Bread Co.

Thur(10/25) 7:00 am Strength Training
4:30 pm 6-8 miles

Fri(10/26) 6:30 am 8-10 miles(Silver Springs)

Sat(10/27) OYO/4-6 miles

Sun(10/28) 7:00 am 10-13 miles @ Bread Co.

Coach Van Arkel
417-873-7567

XC Training: Week of October 14

Drury Cross Country Training
Week of October 14

Sun(10/14) 7:15 am 10 miles(Lake Springfield)

Mon(10/15) 6:30 am 6-8 miles

Tues(10/16) 6:15 am 6-8 miles(Phelps Grove)
4:30 pm 4-5 miles & Strength Training

Wed(10/17) 6:45 am 5-7 miles OR 4:45 pm 5-7 miles

Thur(10/18) 4:00 pm 4-6 miles
6:00 pm Leave Drury

Fri(10/19) 6:30 pm GLVC Banquet
Stay at Quality Inn

Sat(10/20) 9:30 am(Eastern Time) Women's 6K
10:30 am Men's 8K

Sun(10/21) Off

Coach Van Arkel
417-873-7567

Drury XC Results from Border Wars

DRURY WOMEN: Freshman Tia Young finished 20th and senior Elizabeth Hurford came in 32nd, pacing the Drury women's cross country squad to a 12th-place finish as a unit in the annual SIUE Border Wars Saturday morning. Young finished in 19:29.05, Hurford crossed the line in 19:48.91, while sophomore Stephanie Cowherd was the next Panther, finishing 73rd in 20:58.68.
Other Drury women's results:
87 Kim Shigeno 21:24
139 Lindsey Bennett 22:58
142 Sara Murzynsky 23:04
144 Stephanie Pickett 23:07
170 Sooner Davenport 24:07

DRURY MEN: Drury sophomore Geoff Hughes finished 15th individually, highlighting the Panthers' sixth-place effort as a unit in the annual SIUE Border Wards on Saturday morning. Hughes completed the course in 26:52.68, with freshman Jaime Villa Zapatero finishing 24th in 27:13.04 to follow Hughes. Freshman Steven Busch was the next Panther, finishing 59th in 27:51.
Other Drury men's results:
60 Charles Yeager 28:09
80 Matt Van Arkel 28:54
86 Chris Yates 28:58
89 Brad Lyons 29:04
111 Derek Berry 29:35
135 Robert Bibens 29:57
132 Glen Buttrum 30:11
174 Daniel Childers 31:43
195 Tony Lukas 32:35
Ast. Coach Kevin Zimmerman ran 28:48.

Coach Van Arkel
417-873-7567

XC Training: Week of October 7

Drury Cross Country Training
Week of September 30

Sun(10/7) Off

Mon(10/8) 5:45 am 10-13 miles @ Bread Co.

Tues(10/9) 7:00 am Strength Training
4:30 pm 6-8 miles

Wed(10/10) 6:00 am 8-10 miles(Silver Springs)

Thur(10/11) 7:00 am Strength Training
4:30 pm 6-8 miles

Fri(10/12) 6:15 am 8-10 miles'

Sat(10/13) OYO/4-6 miles

Sun(10/14) 7:15 am 10 miles(Lake Springfield)

Coach Van Arkel
417-873-7567

Drury XC Results from Cowboy Jamboree

DRURY MEN: Freshman Jaime Villa Zapatero finished 36th overall with a time of 25:53 to lead the Drury Panthers' cross country squad to a ninth-place finish Saturday morning in the seventeen team field of the Oklahoma State University Cowboy Jamboree. Host and highly-ranked Oklahoma State captured the team title with 69 points after placing individuals in third and eighth.
Drury results:
36 Jaime Villa Zapatero 25:53
51 Geoff Hughes 26:30
58 Steven Busch 26:43
64 Charles Yeager 27:01
72 Derek Berry 27:31
78 Brad Lyons 27:42
86 Glen Buttrum 28:03
128 Chris Yates 28:35
152 Matt Van Arkel 29:26
153 Tony Lukas 29:27
155 Andy Chase 29:35
157 Robert Bibens 29:40
163 Daniel Childers 30:17
Ast. Coach Kevin Zimmerman ran 27:53

DRURY WOMEN: Freshman Tia Young finished 33rd and senior Elizabeth Hurford finished 37th as the Drury University women's cross country team finished seventeenth in the Oklahoma State Cowboy Jamboree Saturday morning. Missouri State won the team title with 58 points.
Drury results:
33 Tia Young 19:25
37 Elizabeth Hurford 19:28
95 Kimberly Shigeno 20:47
105 Stephanie Cowherd 21;13
114 Lindsey Bennett 22:13
117 Sara Murzynsky 22:24
118 Sooner Davenport 22:40
123 Stephanie Pickett 23:15

Coach Van Arkel
417-873-7567

XC Training: Week of Sept. 30

Drury Cross Country Training
Week of September 30

Sun(9/30) Off

Mon(10/1) 5:45 am 11-13 miles @ Bread Co.

Tues(10/2) 6:15 am 4-6 miles & Strength Training
4:30 pm 4-6 miles

Wed(10/3) 6:00 am 8-10 miles(Phelps Grove)

Thur(10/4) 6:15 am 4-6 miles & Strength Training

Fri(10/5) OYO/3-5 miles
3:00 pm Leave Drury for SIUE

Sat(10/6) 10:00 am Women's 5K
10:45 am Men's 8K
Noon Lunch & back to Drury @ 5 pm

Sun(10/7) Off

Coach Van Arkel
417-873-7567

Drury Cross Country Captains

Elizabeth Hurford has been selected by her teammates as captain of the Drury Women's Cross Country team for 2007-2008. Liz is a senior. Matt Van Arkel, a junior, has been selected by members of his team to be captain of the Drury Men's Cross Country team.

Congratulations to Liz and Matt!

Drury XC Results from MSU Classic

DRURY MEN: Sophomore Geoff Hughes finished third overall with a time of 27:10 to lead the Drury Panthers' cross country squad to a second-place finish Saturday morning in the three team field of the Missouri State University Classic. Drake captured the team title with 24 points after placing individuals in first and second place. Drury was second with 43 points and UMKC rounded out the field with 72 points. Drury freshman Jaime Villa Zapatero (27:16) was fifth and classmate Steven Busch (28:14) placed 10th.

1 Barry Hill Sr Drake 19:46 26:52
3 Geoff Hughes So Drury 19:53 27:10
5 Jaime Villa Fr Drury 20:05 27:16
10 Steven Busch Fr Drury 20:40 28:14
12 Chris Yates Fr Drury 21:01 28:37
15 Glen Buttrum So Drury 21:07 28:59
17 Matt Van Arkel Jr Drury 21:40 29:23
18 Kevin Zimmeran Unattached 21:32 29:27
19 Brad Lyons So Drury 21:30 29:39
23 Tony Lukas Fr Drury 22:10 30:18
24 Andy Chase So Drury 22:11 30:26
25 Robert Bibens Fr Drury 22:10 30:30
27 Charles Yeager So Drury 23:21 31:00
30 Derek Berry Fr Drury 23:21 31:00
31 Daniel Childers Fr Drury 23:22 31:07
Men's results: http://www.drury.edu/sports/stats/vb/msuxcmen.htm

DRURY WOMEN: Senior Elizabeth Hurford finished in 12th place and the Drury University women's cross country team was fourth in the annual Missouri State Classic Saturday morning. Host Missouri State won the team title with 20 points while Drake finished second (48) and UMKC third (87). Drury finished with 91 points, with freshman Tia Young second among the Panther efforts with her 13th-place finish.

1 Carrie Vestal Sr MSU 10:32 18:29
12 Elizabeth Hurford Sr Drury 11:24 19:55
13 Tia Young Fr Drury 11:29 20:11
22 Stephanie Cowherd So Drury 11:56 21:24
26 Kimberly Shigeno So Drury 12:20 21:42
31 Sooner Davenport Fr Drury 12:59 22:49
33 Lindsey Bennett So Drury 12:59 23:35
34 Sara Murzynsky So Drury 13:02 23:37
36 Stephanie Pickett Sr Drury 13:35 23:53
Women's results: http://www.drury.edu/sports/stats/vb/msuxcwomen.htm

XC Training: Week of Sept. 23

Drury Cross Country Training
Week of September 23

Sun(9/23) Off

Mon(9/24) 5:45 am 11-13 miles @ Bread Co.

Tues(9/25) 6:15 am 4-6 miles & Strength Training
4:30 pm 4 miles

Wed(9/26) 6:00 am 8-10 miles(Silver Springs)

Thur(9/27) 6:15 am 4-6 miles & Strength Training
4:30 pm 4 miles

Fri(9/28) 7:00 am 4-6 miles
3:00 pm Leave Drury for OSU

Sat(9/29) 9:10 am Women's 5K
9:40 am Men's 8K
Noon Lunch & back to Drury @ 6 pm

Sun(9/30) Off

Coach Van Arkel
417-873-7567

Drury to Sponsor Track & Field in 2007-2008

Starting this school year(2007-2008), Drury will sponsor Track & Field as an NCAA sport. Drury cross country runners previously were able to run open outdoor track and field meets as part of their spring cross country season, but, because the sport was not sponsored as an NCAA sport by Drury, were unable to participate in post-season competition(GLVC outdoor T&F meet). Starting this spring(2008) Drury runners will be able to participate in the GLVC outdoor T&F championships.

Although this decision will allow our runners to more fully experience outdoor track and field, Drury has not yet decided to fund an outdoor track and field team with athletes in other disciplines(sprints, hurdles, field events, throws, etc.). Drury will not be competing in indoor track and field meets and the focus will remain on middle distance and distance running during the outdoor track and field season.

Coach Van Arkel
417-873-7567

Drury XC & Track Record Board(9/16)

Drury Cross Country & Track
Record Board/Top Runners with Times Per Event

Men’s 10K XC:
1. 32:51 Ross MacDonald NCAA Reg. 2003
2. 32:53 Chad Limberg NCAA Reg. 2003
3. 33:09 Ryan Mee NCAA Reg. 2004
4. 33:09 Chad Jolliff NCAA Reg. 2004
5. 33:13 Isaac Battaglia NCAA Reg. 2003
6. 33:30 Geoff Hughes NCAA Reg. 2006

Men’s 8K XC:
1. 25:28 Geoff Hughes MSSU 2007
2. 25:29 Jaime Villa Zapatero MSSU 2007
3. 25:39 Chad Limberg GLVC 2005
4. 25:47 Steven Busch MSSU 2007
5. 25:54 Ryan Mee GLVC 2005
6. 26:15 Chad Jolliff GLVC 2005
7. 26:16 Derek Berry MSSU 2007
8. 26:16 Chris Yates MSSU 2007
9. 26:20 Ross MacDonald UMR 2003
10. 26:23 Brad Lyons MSSU 2007

Women’s 6K XC:
1. 22:16 Veronica Bible GLVC 2005
2. 22:28 Jaimee Hoffman NCAA Reg. 2003
3. 23:07 Elizabeth Hurford GLVC 2005
4. 23:09 Emily Grindeland GLVC 2005
5. 23:34 Jessica Stong Zephyrs XC Only Nat. 2005
6. 23:39 Stephanie Cowherd GLVC 2006

Women’s 5K XC:
1. 18:27 Elizabeth Hurford MSSU 2007
2. 18:38 Tia Young MSSU 2007
3. 18:43 Jessica Stong Zephyrs MSSU 2005
4. 18:47 Jaimee Hoffman MSSU 2003
5. 19:00 Stephanie Cowherd Border Wars 2006
6. 19:14 Veronica Bible MSSU 2005
7. 19:27 Kimberly Shigeno MSSU 2006

Men’s 5000m Track:
1. 15:21 Ryan Mee Mizzou 2005
2. 15:35 Ross MacDonald MSSU 2004
3. 15:36 Geoff Hughes Mizzou 2007
4. 15:37 Chad Limberg MSSU 2004
5. 15:37 Chad Jolliff Mizzou 2005
6. 15:44 Nathan Poindexter Mizzou 2005
7. 15:58 Glen Buttrum Mizzou 2007

Men’s 3000m Track:
1. 9:00 Ryan Mee MSU 2005
2. 9:16 Nathan Poindexter MSU 2005
3. 9:20 Charles Yeager Mizzou 2007
4. 9:21 Matt Van Arkel PSU 2006
5. 9:22 Andy Chase Mizzou 2007
6. 9:24 Chad Limberg MSU 2005
7. 9:26 Chad Jolliff MSU 2005
8. 9:26 Ross MacDonald MSU 2005

Men’s 1500m Track:
1. 4:00 Geoff Hughes MSSU 2007
2. 4:08 Ryan Mee UMR 2005
3. 4:10 Chad Limberg USA 2005
4. 4:11 Nathan Poindexter USA 2005
5. 4:12 Matt Van Arkel MSSU 2005
6. 4:16 A.J. Million USA 2005

Men's 3000m Steeplechase:
1. 10:42 Kevin Zimmerman UMR 2007

Men's 10000m Track:
1. 34:13 Kevin Zimmerman WashU 2007
2. 34:36 Glen Buttrum WashU 2007

Women’s 5000m Track:
1. 18:18 Jaimee Hoffman Mizzou 2004
2. 18:48 Jessica Stong Zephyrs UMR 2005
3. 19:12 Stephanie Cowherd WashU 2007
4. 19:14 Veronica Bible Mizzou 2004
5. 19:35 Elizabeth Hurford FSU 2006
6. 19:36 Emily Schmittel FSU 2006

Women’s 3000m Track:
1. 10:47 Jaimee Hoffman MSSU 2004
2. 10:47 Jessica Stong Zephyrs MSSU 2007
3. 10:49 Elizabeth Hurford MSSU 2007
4. 10:52 Stephqanie Cowherd MSSU 2007
5. 11:22 Emily Schmittel Mizzou 2006
6. 11:23 Veronica Bible USA 2004
7. 11:34 Lindsey Bennett Mizzou 2007

Women’s 1500m Track:
1. 5:02 Elizabeth Hurford UMR 2007
2. 5:19 Veronica Bible UMR 2006

Please forward any corrections or additions to Coach Van Arkel

Drury XC Results from Southern Stampede

DRURY WOMEN: Senior Elizabeth Hurford finished in 27th place and the Drury University women's cross country team was 16th out of 37 teams in the annual Missouri Southern Stampede Saturday morning. D-I Tulsa captured the team title. Freshman Tia Young second among the Panther efforts with her 37th place finish out of a total of 295 collegiate runners in the women's 5K.

27. Elizabeth Hurford 18:27
37. Tia Young 18:38
92. Stephanie Cowherd 19:27
136. Kimberly Shigeno 20:01
182. Sara Murzynsky 20:59
188. Lindsey Bennett 21:07
199. Sooner Davenport 21:28
245. Stephanie Pickett 22:13

DRURY MEN: Sophomore Geoff Hughes finished 29th overall to lead the Drury Panthers' cross country squad to a 9th place finish out of 36 teams Saturday morning in the Missouri Southern Stampede. D-I Arkansas captured the team title. Drury freshman Jaime Villa Zapatero was 32nd and classmate Steven Busch was 46th out of a total of 313 collegiate runners in the men's 8K.

29. Geoff Hughes 25:28
32. Jaime Villa Zapatero 25:29
46. Steven Busch 25:47
80. Derek Berry 26:16
82. Chris Yates 26:16
93. Brad Lyons 26:23
104. Charles Yeager 26:30
125. Glen Buttrum 26:42
176. Robert Bibens 27:35
182. Andy Chase 27:39
199. Matt Van Arkel 27:54
216. Tony Lukas 28:13
225. Daniel Childers 28:24
Assistant Coach Kevin Zimmerman ran 27:05 in the race.

All Results:
http://www.mssu.edu/athletics/menscrosscountry/stampederesults.htm

Coach Van Arkel
417-873-7567

XC Training: Week of Sept. 16

Drury Cross Country Training
Week of September 16

Sun(9/16) Off

Mon(9/17) 5:45 am 11-13 miles @ Bread Co.

Tues(9/18) 6:15 am 6-8 miles or Noon Pool
4:30 pm Strength Training

Wed(9/19) 6:00 am 8-10 miles(Phelps Grove)
4:00 pm MSU XC Course

Thur(9/20) 6:00 am 6-8 miles & Strength Training
Noon Pool

Fri(9/21) 7:00 am 4-6 miles

Sat(9/22) 8:00 am MSU XC Meet
9:00 am Women's 5K
9:30 am Men's 8K

Sun(9/23) Off

Coach Van Arkel
417-873-7567

Drury XC Results from UM-Rolla

DRURY MEN FIRST OVERALL:
Led by freshman Jaime Villa Zapatero's second-place finish, Drury placed four runners in the top six to claim the championship of the UMR Miner Invitational on Saturday. Drury amassed 32 points to edge host Missouri-Rolla by five points in the seven-team event.

Joffroi Holcombe of UMR was the individual winner in the 6K event with a time of 15:19.2, while Villa Zapatero finished in 15:28.1. In addition to Zapatero's runner-up finish, sophomore Geoff Hughes finished third, freshman Steven Busch was fifth and sophomore Charles Yeager came in sixth to spark the Panthers.

1. Joffroi Holcombe Missouri-Rolla 15:19.2
2. Jaime Villa Zapatero Drury 15:28.1
3. Geoff Hughes Drury 15:36.3
5. Steven Busch Drury 15:41.5
6. Charles Yeager Drury 15:47.1
16. Chris Yates Drury 16:06.2
19. Derek Berry Drury 16:12.6
26. Brad Lyons Drury 16:25.7
31. Glen Buttrum Drury 16:32.5
37. Matt Van Arkel Drury 16:46.2
40. Andy Chase Drury 16:55.8
42. Tony Lukas Drury 16:59.6
43. Robert Bibens Drury 17:01.6
47. Daniel Childers Drury 17:21.8
Men's results: http://sports.umr.edu/men/track/gamestats/menminer07.html

DRURY WOMEN SECOND OVERALL:

The Drury University women's cross country team opened its season Saturday with a second-place finish in the UMR Miner Invitational.

Senior Elizabeth Hurford finished in third place and freshman Tia Young came in fourth to lead the Panthers who finished with 46 points - 14 points behind winner Truman State. Truman State's Danna Kelly won the event with a time of 18:20.2. Hurford finished in 19:06.0 and Young in 19:12.6. Stephanie Cowherd was seventh and Kim Shigano 10th to give the Panthers four runners in the top 10, with Lindsey Bennett the fifth Panther runner in 20th in the 5K meet.

1. Danna Kelly Truman State 18:20.2
3. Elizabeth Hurford Drury 19:06.0
4. Tia Young Drury 19:12.6
7. Stephanie Cowherd Drury 20:07.5
13. Kim Shigeno Drury 20:34.5
20. Lindsey Bennett Drury 21:42.6
29. Sara Murzynsky Drury 22:21.7
31. Sooner Davenport Drury 22:26.0
37. Stephanie Pickett Drury 22:56.9
Women's results: http://sports.umr.edu/women/track/gamestats/womenminer07.html

Thanks to Jo Van Arkel for the great pictures.
Coach Van Arkel
417-873-7567

Jessica said...
Yay team! Keep it up. And good luck at Joplin!

XC Training: Week of Sept. 9

Drury Cross Country Training
Week of September 9

Sun(9/9) Off

Mon(9/10) 6:00 am 11-13 miles @ Bread Co.

Tues(9/11) 6:15 am 4-6 miles & Strength Training
Noon Pool or 4:30 pm OYO/4 miles

Wed(9/12) 6:15 am 8-10 miles(Silver Springs)

Thur(9/13) 6:15 am 4-6 miles & Strength Training
4:30 pm 4 miles(Silver Springs)

Fri(9/14) 4:00 pm 4-6 miles

Sat(9/15) 6:30 am Leave Drury for Missouri Southern
9:00 am Women's 5K
9:45 am Men's 8K
Noon Lunch & back to Drury @ 3 pm

Sun(9/16) Off


Coach Van Arkel
417-844-7220

XC Training: Week of Sept. 2

Drury Cross Country Training
Week of September 2

Sun(9/2) OYO/10-12 miles

Mon(9/3) OYO/6-8 miles

Tues(9/4) 6:15 am Hand out gear & 4-6 miles
4:30 pm Meet at Silver Springs/Strength training

Wed(9/5) 6:15 am 8-10 miles(Phelps Grove)

Thur(9/6) 6:15 am 4-6 miles & Strength training
4:30 pm 4 miles & Hill repeats

Fri(9/7) 4:30 pm 4-6 miles

Sat(9/8) 6:30 am Leave Drury for UM-Rolla
10:00 am Women's 5K
10:30 am Men's 6K

Sun(9/9) Off


Coach Van Arkel
417-844-7220

XC Training: Week of August 26

Drury Cross Country Training
Week of August 26

Sun(8/26) 6:30 am 10-12 miles @ Bread Co.

Mon(8/27) 6:15 am 7-9 miles

Tues(8/28) 6:15 am 4-6 miles & Strength Training
4:30 pm 4 miles/Pool Workout
7:00 pm Alcohol Awareness

Wed(8/29) 6:15 am 8-10 miles

Thur(8/30) 6:15 am 4-6 miles & Strength Training
4:30 pm 4 miles & Hill Repeats(Silver Springs)

Fri(8/31) 6:00 am 10-12 miles @ Bread Co.

Sat(9/1) Off

Sun(9/2) OYO/10-12 miles

Mon(9/3) OYO6-8 miles

Tues(9/4) 6:15 am 4-6 miles
4:30 pm 4 miles & Strength Training

Coach Van Arkel
417-873-7567

A Day in the Life of a Drury Runner

Impressive


Well-deserved water break


Glad it's done or looking forward until next time?

XC Training: Week of August 19

Drury Cross Country Training
Week of August 19

Sun(8/19) 6:30 am 10-12 miles @ Bread Co.
6:00 pm Picnic

Mon(8/20) 6:30 am 7-9 miles @ Lake Springfield
4:00 pm Pool

Tues(8/21) 6:30 am 6-8 miles
4:30 pm 4 miles & Strength Training

Wed(8/22) 6:15 am 8-10 miles

Thur(8/23) 6:15 am 4-6 miles & Strength Training
4:30 pm 4 miles & Hill Repeats(Silver Springs)

Fri(8/24) 6:30 am Off

Sat(8/25) 6:30 am 8-10 miles @ Lake Springfield

Sun(8/26) 6:30 am 11-13 miles @ Bread Co.(East Sunshine)

Coach Van Arkel
417-844-7220

Drury Cross Country T-shirts

We have decided on the final design for our Drury running t-shirts(short-sleeve white tees/emblem will be on the front left chest w/ DRURY on the back)


and hope to have these ready for the start of practice. Additional t-shirts can be purchased by family and friends for $25 and helps us raise the extra funds we need for our trips to meets. Anyone wanting a t-shirt should contact Coach Van Arkel @ xcountry@drury.edu or (417)873-7567.

Coach Van Arkel

Revised Preseason Practice Schedule

Wednesday(8/15)
7:00 am 6-8 miles @ Fitness Center w/ breakfast
Noon Lunch at CX(optional)
4:00 pm 6-8 miles @ Fitness Center

Thursday(8/16) 7:00 am 6 miles @ Fitness Center w/ breakfast
10:00 am NCAA Signing Party
Noon Lunch @ CX(optional)
4:00 pm Hand out gear(backpacks/shoes/t-shirts/etc.)
4:30 pm 2-4 mile warmup & strength training

Friday(8/17) 6:30 am 13 miles @ Bread Co.(East Sunshine)
Noon Lunch @ CX(optional)
4:00 pm Stretching/Ice Bath
6:30 pm Team Dinner & Bowling @ Lighthouse Lanes(350 S. Glenstone)

Saturday(8/18) 6:30 am 6-8 miles & strength training

Sunday(8/19) 6:30 am Long run of 10-12 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Van Arkel's (311 S. Cordova Court)

Monday(8/20) 6:30 am 7 miles @ Lake Springfield
4:00 pm 4 miles & strength training

Tuesday(8/21) 6:30 am 8-10 miles

Wednesday(8/22) 6:30 am 6-8 miles

Coach Van Arkel
417-873-7567

Athletic Biography Needed

All new runners need to please forward to me or Eric Pannell at epannell@drury.edu answers to the following questions so the Sports Information Office can finish compiling cross country rosters and include this information about each runner. The sooner we get this done the sooner our online rosters will be completed. Returning runners who wish to revise or add to their profiles can respond, as well.

Name: ___________________

Birthdate: ______________________

Height: ___________________

Hometown: ___________________________

High School: __________________________

Coach's Name:____________________________

G.P.A.:_____________________

Academic Honors:__________________________________

__________________________________________________

__________________________________________________

Intended Major:_____________________________


Please list your top high school athletic performances(up to three), any all-state awards, place and time at the state meet, any team, conference, district and academic honors.

____________________________________________________

____________________________________________________

____________________________________________________

____________________________________________________

____________________________________________________


YOUR FAVORITES

Food: _____________________________________

Restaurant: ________________________________

Musical Artist: ______________________________

Movie/TV Show: _________________________________

Book/Magazine: ________________________________

Pro athlete: _________________________________

Dream job: _________________________________

Fall 2007 Drury Cross Country Meet Schedule

2007 DRURY MEN’S & WOMEN’S FALL CROSS COUNTRY MEETS

9/8 @ 9 am Miner Invitational/Rolla, MO

9/15 @ 9 am Southern Stampede/Joplin, MO

9/22 @ 9 am MSU Cross Country Classic/Springfield, MO

9/29 @ 9 am Cowboy Jamboree/Stillwater, OK

10/6 @ 9 am Border Wars/Edwardsville, IL

10/20 @ 9 am GLV Conf. XC Champs/Indianapolis, IN

11/3 @ 9 am NCAA DII Great Lakes Reg./Edwardsville, IL

11/17 @ 9 am NCAA DII Nat. Champs/Joplin, MO

XC Training: Weeks of July 29 & August 5

It's time to increase your mileage in early August if you have not done so in July. We will have a few days of easy running just prior to the start of practice, so you'll get a chance to recover from your summer aerobic mileage. If you are injured, now is the time to treat whatever is wrong and encourage recovery. Rest & ice & ibuprofen or naproxen works for most soreness.

Although we are still building our aerobic base and won't start speedwork until later in the season, running hills is an important part of early training. In addition to a set of hill repeats each week, try to do some of your running on hilly courses and push the pace uphill just a little. A tempo type workout where the last half of the run is slightly faster than the first half is helpful once each week and core strength work(crunches/pushups/curls/pullups/dips) should be done at least two times during the week.

Also, we will be running twice a day several days each week during the season. You may want to break up the Monday and Thursday workouts into two sessions, running in the morning and then coming back for a second session in the afternoon consisting of a lite warmup and strength work.

Sunday Long run of 11-14 miles(> 75 minutes)

Monday 7-9 miles w/ strength training

Tuesday 9-11 miles

Wednesday 8-10 miles(last 20 minutes slightly faster pace)

Thursday 7-9 miles w/ strength training

Friday 8-10 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
417-873-7567

IMPORTANT Preseason Info for Runners

I am hoping we can all be ready for the start of practice without any last minute details getting in the way of the new school year and fall season. To that end:

Medical/Insurance Forms - Per Drury & NCAA policy, no athlete may practice or compete until their medical/insurance forms(including a physical exam by a physician and copies of the front and back of an insurance card) are in order and provided to the Drury Athletic Trainers. This must be done prior to the first practice on August 15 so I expect those forms to be on file with the Trainer or in my hands by August 14. I will be available at the Fitness Center at 8:00 am on Monday, August 13, and Tuesday, August 14, for anyone wanting to turn in forms or talk with me. Students who are not covered by their family's health insurance can purchase a student health insurance policy thru Drury. Please contact our trainer Erin Kineman at 417-873-6865 for more information about health insurance for student athletes.

Housing - The Housing Office will allow cross country runners to move into College Park and the dorms as early as Sunday afternoon on August 12. Those moving into dorms need to let me know the day and time you plan to arrive so we can arrange for Housing/Security to check you in. You must get your room key from Security and their hours are limited during that week before school officially starts.

Preseason Practices - Our first cross country practice will be on Wednesday, August 15, at 7 am at the Fitness Center(breakfast apres run). We will run again at 4 pm that afternoon. We'll have the same running schedule on Thursday, August 16, and our required meeting to discuss and sign NCAA forms will take place Thursday morning after practice. We'll run 13 miles Friday morning at 7 am on the Sequiota Trail from the East Sunshine Bread Company(again with breakfast after the run) and then go out for dinner and bowling in the evening. Runners can eat lunch at the Commons in Finley Student Center on Wednesday, Thursday and Friday. Orientation for freshmen starts on Saturday and we'll be doing an easy run at 7 am from Drury that day. Sunday, Monday and Tuesday mornings we may start a bit earlier to avoid conflicts with orientation activities.

Once school starts, practices will be scheduled around class times as much as possible. We'll try to finish in the mornings by 8 am and probably start afternoon practices shortly after 4 pm. Until we have everyone's class schedule I cannot yet say what days we'll be running in the mornings or afternoons. Some days it will be both. I will expect all runners to be at all practices(unless you are in class or sick in bed with a contagious illness or fever) and we will be running on weekends throughout the season. Labor Day Weekend will give you a chance to be gone from campus for almost 72 hours or so to visit family. Fall break is the weekend of our conference meet in Indianapolis.

Have a great rest of the summer,

Coach Van Arkel
417-873-7567

XC Training: Weeks of July 15 & 22

After several weeks of consistent running it is time to increase mileage so that the total mileage run during the last couple of weeks of July is approximately 10% higher than the total mileage run during the first couple of weeks of July. I will ask you to increase your mileage again in early August before we have a few days of easy running just prior to the start of practice.

For now increase mileage by an average of just one mile per day(an extra 7-8 minutes or so of running). For example, if you ran 56 miles this past week(8 miles/day) then run 63 miles(9 miles/day). If you ran 65 miles, then try for 72 miles. Except for strides or hill repeats or one run each week when you pick up the tempo somewhat, the pace for most of your running can remain relaxed. We are still building our aerobic base and won't start speedwork until we are 6-8 weeks away from the most important meets. Please do core strength work(crunches/pushups/curls/pullups/dips) at least two times during the week.

Sunday Long run of 11-14 miles(> 75 minutes)

Monday 7-9 miles w/ strength training

Tuesday 9-11 miles

Wednesday 8-10 miles(last 20 minutes slightly faster pace)

Thursday 7-9 miles w/ strength training

Friday 8-10 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
417-873-7567

Off-Season Cross Country Training

We are half way through the summer and starting to look forward to cross country practices and races and the start of the school year. We've just finished with freshmen registration, I've ordered training shoes and running gear(bags, backpacks,shorts,t-shirts,socks,pants,tops,warmups,etc.) for everyone and made all the travel arrangements for our meets.

The only thing left to do is RUN.

You've got to do these things over the summer if you want to be good and fast and healthy in the fall:

-Associate with how your body responds to training and get to know your body and its systems.
-Consistent mileage during the off-season is essential with the emphasis on consistency. Develop a routine and increase mileage by only 5-10 miles per week.
-Most running can be at a conversational pace. You don't have to press all the time or run through any real pain. Run on grass as much as possible. Fully recover.
-Do at least one long run per week(longer than 75 minutes duration).
-Develop strength with hilly runs and with hill repeats(6-8 repeats at least one time each week).
-Develop speed with strides(4-6 strides on the grass after an easy run a couple of times each week).
-Push the pace one time each week by picking up the tempo. A negative split run(20-25 minutes out, 2-3 minutes faster coming back) works great.
-Speed work/track intervals? There is no need to do these for now as long as you are doing the aforementioned work.
-Maintain core strength with crunches, pushups, curls and pull-ups at least twice each week.
-Warm up gradually and develop flexibility by gently stretching after your workout.
-Stay cool and hydrated. Run in the mornings, drink water constantly and drink something with carbs(juice, lemonade, powerade, etc.) after your workout.
-Cross train when you need to/want to and keep the running fun.

Please let me know if you are injured.

Coach Van Arkel
417-873-7567

XC Training: Weeks of July 1 & 8

XC Training for the weeks of July 1 & 8

For the next two weeks we will continue building our distance base, with weekly mileage of at least 45-65 miles. The one long run(> 75 minutes) during the week is the most important workout, with a set of hill repeats a close second. Hill repeats should consist of 6-8 uphills run moderately hard. Strength work should include 3 sets of pushups, crunches and pullups or curls with dumbbells. The objective is to run consistently from day to day and week to week. Try to increase mileage by 5-10 miles per week during the next two weeks over what you did in June. We will plan to increase our mileage(up to 50-70+ miles) later in July and then back off somewhat in August just prior to the start of practice.

Sunday Long run of 11-14 miles(> 75 minutes)

Monday 6-8 miles w/ strength training

Tuesday 8-10 miles

Wednesday 7-9 miles

Thursday 6-8 miles w/ strength training

Friday 7-9 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
417-873-7567

Training Shoes

I will be ordering training shoes soon so each runner on the team has a new pair of trainers in the fall. All runners need to contact Coach Van Arkel by phone or email with their training shoe brand, model and size.

Coach Van Arkel
417-873-7567

Freshmen Registration: June 29 @ 10 am

I will be on the Drury campus at the Student Center on Friday, June 29, at 10:00 am just prior to the beginning of Freshmen Registration. Any incoming freshmen who plan to attend the event can start the day by meeting other runners on the team. I will be available to answer questions about the fall cross country season or summer running.

Coach Van Arkel
417-873-7567

Important Summer Reminders

Summer reminders for returning and new runners:

Freshmen Eligibility- Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Clearinghouse to confirm academic eligibility. In order to receive a "final" amateurism certification, you will need to revisit the clearinghouse website, access your file and request a final decision. This MUST be done soon.

Medical- Physicals(by a medical doctor) and health insurance(and copies of insurance cards) are REQUIRED for all athletes before the start of practice. Freshmen must also complete other consent to treat and medical history forms. These forms may be downloaded on the Drury Athletics web page or at a link on this web page.

Gear- I will provide all runners with a new pair of trainers at the start of practice. I need to know what shoes(grand,model,size) you run in(no experimental or beta models; only tried and true). Shoe orders will be placed as soon as everyone responds. Backpacks, bags and Adidas training/racing apparel will be available after practice starts.

T-shirts- We will have Drury running t-shirts available for all runners on the team after practice starts and lots of extras for family/friends/boosters to purchase as part of our fundraising efforts for the team.

Fundraising- Besides selling t-shirts, we will be gathering items(new items with a retail value > $50) in the fall for the Drury Auction to Benefit Athletics in October.

Racing Schedule- As soon as our fall racing schedule is finalized it will be posted on this webpage and added to the Drury Athletics web page.

Practices- Our first practice will be Wednesday, August 15, at 7 am. Plan to run 13 miles within the first few days of practice. I will also be on campus Monday(8/13) and Tuesday(8/14) morning at 8:00 am at the Fitness Center in case anyone wants to run or visit with me after arriving on campus. Starting August 15, I will provide breakfast food, lunches at the Commons are optional and evening meals are on your own(except for the bowling outing on Thursday).

Housing- Runners will be able to move into campus housing as early as Sunday August 12. Freshmen and returning athletes moving into dorms need to schedule their move in with Coach Van Arkel.

Soft Surfaces- Do as much of your summer running as possible off of the roads and on grass or dirt or wood chips. Legs & muscles need a break from asphalt and concrete.

Stretching/Injuries- Start your runs at an easy pace to warmup and do an easy jog at the end of your workout to cool down. Be sure to stretch calves and shins and hamstrings and quads sometime after the run when muscles are most likely to be elastic and respond. if you have pain that persists over several days and are unable to run please contact me.

Hydration- It will be hot this summer. Drink lots of water before a run, find some water during a run and drink more water at the end of a run. Also, drink something with carbs in it after the run to replace your depleted glycogen. You'll recover more quickly from your workout and feel fresher later.

Coach Van Arkel
417-873-7567

XC Training: Weeks of June 17 & 24

XC Training for the weeks of June 17 & 24

For the next two weeks we will continue building our aerobic base with weekly mileage of at least 45-55 miles and one long run(> 70 minutes) each week. Pace can still be relatively easy on all runs.

One time during the week please add a set of hill repeats consisting of 6-8 uphills(150-200m) run moderately hard. Try to do those on the grass, if possible. Strength work can be as simple as 3 sets of pushup and crunches with the addition of pullups or curls with dumbbells.

Sunday(6/17 & 6/24) Long run of 10-12 miles

Monday 5-6 miles w/ strength training

Tuesday 8-10 miles

Wednesday 6 miles w/ hill repeats

Thursday 5-6 miles w/ strength training

Friday 7-9 miles

Saturday 4-6 miles or swim/bike

New Women's XC Recruits

The Drury University women's cross country squad will feature two new student athletes next season. Joining the Panthers as freshmen in the fall will be Tia Young from Harrison(AR) High School and Sooner Davenport from Yukon(OK) High School.

Young was the 2006 Arkansas class 5A high school state cross country champion and later finished seventh in the 2006 OK/AR All-Star cross country meet. She finished second in the class 5A 1600m race this past spring at the Arkansas high school state track and field meet.

Davenport has been an Oklahoma class 5A high school state cross country qualifier for Yukon High School the past two fall seasons and also finished second at the Riverside cross country meet in 2006.

“We just graduated several strong female runners and have a few gaps in our roster so I appreciate having these two solid students and fast girls to add to our group. I believe we will have a competitive women's cross country team this fall with a roster consisting primarily of freshmen and sophomores,” stated coach Jon Van Arkel.

New Men's XC Recruits

Drury University men's cross country coach Jon Van Arkel has announced the addition of seven runners to the Panthers’ squad for the 2007-2008 school year.

Joining the Drury cross country program will be Derek Berry from South Oldham(KY) High School, Steven Busch from Chaparral High School in Parker, Colorado, Jaime Villa Zapatero from Spain by way of Moore(OK) High School, Chris Yates from Ozark(MO) High School, Robert Bibens from Holland Hall(OK) High School, Daniel Childers from Willard(MO) High School and Anthony Lukas from West Allis(WI) High School.

"Some of these guys are extremely talented and will have an immediate impact on our team and our results at meets," Van Arkel said.

Among the recruits, Berry finished fourth at the Kentucky class 3A state cross country meet last fall and was sixth in the 3200m race at the recent Kentucky class 3A state high school track and field meet. Busch has been a top runner at the Colorado Class 5A high school state cross country meet the past two years and finished in the top 20 both seasons. Villa Zapatero, recently a Spanish foreign exchange student in Moore, Oklahoma, was third at the 2006 Oklahoma class 5A state cross country meet and fourth at the 2006 OK/AR All-Star cross country meet. He also finished third this spring in the 3200m race at the Oklahoma class 6A state high school track and field meet. Yates was a Missouri state cross country meet qualifier in 2005 and part of one of the region’s top 4 X 800 relay teams in 2007.

XC Training: Week of June 10

XC Training for Week of June 10:

Sunday(6/10) Long run(> 70 minutes)

Monday 5-6 miles w/ strength training

Tuesday 8-10 miles

Wednesday 5-6 miles

Thursday 4-5 miles w/ strength training

Friday 6-8 miles

Saturday 4-6 miles or swim/bike

Mileage for this week should be about the same as last week. In addition to the weekly long run, twice weekly strength workouts should include, at a minimum, 3 sets of crunches and pushups, plus any other core strength exercises you might wish to do. Weight training, if done at all, should consist of light weights. All training runs can be fairly easy(at conversational pace).

Next week we will add a few miles and hills and two more specific strength exercises.

Coach Van Arkel
417-873-7567

XC Training; Week of June 3

Hopefully, most runners have had several weeks of easy running after track season and are ready to begin building an aerobic base for cross country. Starting in June we will want to be as consistent as possible with our training. Mileage will be higher later in the summer(50-60 for women/60-70 for men). For now, it is important to run almost every day with a day off once in a while to recover & cross train or to rest because of illness or injury.

For the week starting Sunday, June 3:

This is an introductory training week. Pace can be easy. Women should now be running an average of 6 miles a day or more, with a long run sometime during the week of 60 minutes or longer. Try to get around 40 miles this week. Men should be running an average of at least 7 miles a day with a long run of 70 minutes. Try to get around 50 miles this week.

For core strength, at least twice during the week do two sets of crunches(2 x 25-50 repeats) and pushups(2 x 10-15).

Next week we will add a few more miles, a couple of specific running workouts and additional strength exercises.

Coach Van Arkel
417-873-7567

Offseason XC Training Tips

Offseason XC Training Tips:

1. Be sure you have good supportive running shoes with plenty of cushioning. You will run many miles over the summer, so you may need to get some new trainers.
2. Get lots of sleep and rest between hard workouts.
3. Stay hydrated. Drink water during the day and drink some kind of sports drink/fruit juice after a run to immediately replace carbohydrates.
4. Run on soft surfaces as much as you can.
5. If you are sore, back off. Don’t run thru sharp pain. Ice those areas that are sore. If soreness persists, contact a sports medicine clinic and inform Coach.
6. Do core strength work(crunches, pushups, curls, etc.) at least twice each week.
7. Run hilly courses as often as you can.
8. Follow the hard/easy training cycle. Do recovery runs or cross train between hard runs or long runs.
9. Do a long run(around 90 minutes) at least once a week.
10. Be consistent.

Coach Van Arkel
417-873-7567

XC Preseason Schedule & Info

Week of August 12

Move-in August 12(Sunday) thru August 14. Freshmen must schedule move-in w/ Coach Van Arkel. Physical, insurance forms, etc. must be on file in order to practice 8/15.

Monday(8/13) 8:00 am Coach Van Arkel @ Fitness Center

Tuesday(8/14) 8:00 am Coach Van Arkel @ Fitness Center

Wednesday(8/15) 7:00 am 6 miles @ Fitness Center w/ breakfast
Noon Lunch @ Commons(optional)
4:00 pm Strength Training/Stretching/Hand out gear(all runners will receive backpacks for XC gear & books, training shoes, running t-shirts, shorts, singlets, warm-ups and large duffel bags)

Thursday(8/16) 7:00 am 8 miles @ Lake Springfield w/ breakfast
Noon Lunch @ Commons(optional)
4:00 pm Easy Run @ Fitness Center
6:30 pm Team Dinner w/ bowling

Friday(8/17) 6:30 am 10-12 miles @ Bread Co.(East Sunshine/Sequiota Trail)
Noon Lunch @ Commons(optional)
4:00 pm Strength Training/Stretching

Saturday(8/18) 6:30 am 6-8 miles @ Fitness Center w/ breakfast

Sunday(8/19) 6:30 am Long run of 13 miles @ Bread Co.(Elm & Nat.)
6:00 pm Picnic @ Van Arkel's (311 Cordova Court)

Monday(8/20) 6:30 am 8 miles @ Lake Springfield
4:00 pm 4 miles/strength Training/Stretching

Tuesday(8/21) 6:30 am 8-10 miles @ Fitness Center

Wednesday(8/22) Classes Start

Coach Van Arkel
(417)873-7567

Summer Training: An Introduction

Cross Country and all distance running training is based on a basic universally accepted notion understood by coaches and elite athletes: you must overload a specific physiological function to obtain a training effect. As you recover from the workload your body adapts. Progression occurs as you increase intensity and volume over time and add different types of training to the mix. With the right amounts of sharpening and tapering, the end result is outstanding fitness and fast races.

Our summer conditioning starts with aerobic mileage and adds hilly runs, strides and strength work. The idea is to increase VO2max and running efficiency during this period. Anaerobic development and speed will come later during the cross country season. During the cross country season, we will be doing a large amount of hill training, steady-state running and speed work. Additionally, we will be running 70 miles(women) to 80 miles(men) a week at the beginning of cross country practice in August and will be doing hard 13 mile runs our first week back. Everyone should be ready to run a solid half-marathon in training by the end of the summer.

For now, a couple of weeks of easy recovery running/cross training is important at the end of the track season. In June, we will want to increase weekly mileage and add a weekly long run to improve aerobic capacity. We will also want to add core strength training and, soon hill repeats. While these increases in mileage and training need to be gradual, they also need to happen early in the summer so aerobic conditioning can be consistent for 8-10 weeks before the cross country season starts.

The more volume you can do during the summer, the better you will be in races in the fall.

I will provide specific training suggestions starting June 3.

Coach Van Arkel

First XC practice 8/15 @ 7 am

First Fall 2007 XC Practice: Wednesday, August 15 @ 7:00 am

Insurance and a physical(by a physician) and signed consent forms are required before the first practice. Medical forms are on the Drury Athletics web page or click on the link in the margin.

If you haven't already done so, please return bags, warmups & singlets at 5 pm Monday, Tuesday or Wednesday this next week.

Be sure I have a good mailing address for you. Scholarship renewals will be mailed in a few weeks and you never know when the NCAA may want to conduct a drug test. All student athletes on the roster are subject to being tested year round.

I hope finals go well and congratulations to seniors for making it thru four years of college!

Coach Van Arkel
417-873-7567

Drury Track Results from MSSU Meet 4/27

2007 Bill Williams Invitational 4/27/07
Missouri Southern State University/Joplin, MO

Drury Results

Women 3000 Meter Run
======================================
Name School Finals
======================================
1 Bunch, Ashley Missouri Sou 10:27.87
3 Zephyrs, Jessica Drury 10:47.18
4 Hurford, Elizabeth Drury 10:49.32
5 Cowherd, Stephanie Drury 10:52.66
10 Bennett, Lindsey Drury 11:50.27

Men 1500 Meter Run
======================================
Name School Finals
======================================
1 Dixon, Dustin Missouri Sou 3:58.19
2 Hughes, Geoff Drury 4:00.22
10 Chase, Andy Drury 4:19.29
12 MacDonald, Ross Drury 4:25.17

Men 5000 Meter Run
======================================
Name School Finals
======================================
1 Benkert, Brennan Missouri Sou 15:51.71
5 Buttrum, Glen Drury 16:27.99
6 Van Arkel, Matt Drury 16:30.65
7 Yeager, Charles Drury 16:38.23

Men 3000 Meter Steeplechase
======================================
Name School Finals
======================================
1 Stansloski, Joel Tulsa 9:38.74
4 Zimmerman, Kevin Drury 10:43.98

Coach Van Arkel
873-7567

Drury Track Results from UM-Rolla Meet 4/21

UM-Rolla Dewey Allgood Invitational 4/21/07
UMR Campus/Rolla, MO
Weather Conditions: Sunny/75 deg F/Wind S 15-20 mph


Jessica Zephyrs, Lindsey Bennett & Elizabeth Hurford in the 1500m



Ross MacDonald in the 1500m



Kevin Zimmerman clearing the water pit in the Steeplechase



Andy Chase, Glen Buttrum & Charles Yeager in the 5000m



Shiney, Happy Runners

Thanks to Jo Van Arkel for these great photos.

Full results at:
http://sports.umr.edu/men/track/gamestats/DeweyAllgoodInvite07.html

Coach Van Arkel
873-7567

Track Training: Week of April 22

Drury Track Conditioning
Week of April 22

Sun(4/22) Off

Mon(4/23) 3:30 pm 400's

Tues(4/24) 7:00 am Cox North Fitness

Tues(4/24) OYO/6-8 miles

Wed(4/25) 6:30 am 6-8 miles

Thurs(4/26) OYO/4-5 miles

Fri(4/27) 2:30 pm Leave Drury for Missouri Southern
4:30 pm Bob Williams Invitational(Joplin, MO)

Sat(4/28) 10:00 am Bee Payne Stewart Strut for Women's Athletics

Fri(5/4) End of Year Party @ Coach Van Arkel's(311 S. Cordova Ct.)

Coach Van Arkel
873-7567

Drury Track Results from WashU Select Meet 4/7

Washington University Select Meet 4/7/07
Francis Field-St. Louis, MO
Weather Conditions: Partly Cloudy/25-30 deg F/Wind NNW 20-25 mph

Women 1500 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Sutton, Michelle FR Greenville 5:00.79 10
2 Hurford, Elizabeth JR Drury 5:07.20 8

Women 5000 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Cowherd, Stephanie FR Drury 19:12.44 10
3 Bennett, Lindsey FR Drury 20:56.78 6

Men 1500 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 O'Neill, Cullen SO St. Olaf 4:08.13 10
4 Hughes, Geoff FR Drury 4:11.81 5
6 Van Arkel, Matt SO Drury 4:18.06 3
13 Chase, Andy FR Drury 4:23.35
15 Yeager, Charles FR Drury 4:25.60

Men 10000 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Hoff, Tony SR St. Olaf 33:37.07 10
2 Zimmerman, Kevin SR Drury 34:13.61 8
3 Buttrum, Glen FR Drury 34:36.31 6

Full results at:

http://www.trxclandscaping.com/wu_select/2007_result.htm


The loneliness of the long distance runners(Men's 10K).

Coach Van Arkel
873-7567

Track Training: Week of April 8

Drury Track Conditioning
Week of April 8

Sun(4/8) Off

Mon(4/9) 3:30 pm 800/600/400/300(x2)

Tues(4/10) 7:00 am Cox North Fitness

Tues(4/10) OYO/7-9 miles

Wed(4/11) 3:30 pm 5 x 1000(Silver Springs)

Thurs(4/12) 4:00 pm 8-10 miles

Fri(4/13) 6:30 am 600’s/400’s

Sat(4/14) Off

Sun(4/15) OYO/10-12 miles

Mon(4/16) 3:30 pm 300/400/300(x3)

Tues(4/17) 7:00 am Cox North Fitness

Tues(4/17) OYO/7-9 miles

Wed(4/18) 3:30 pm 8-10 miles

Thurs(4/19) 4:00 pm 6-8 miles

Fri(4/20) OYO/5-6 miles

Sat(4/21) 10:00 am Leave Drury for UMRolla
1:00 pm Dewey Allgood Invitational


Coach Van Arkel
873-7567

2006-2007 Cross Country All-Academic Teams

Drury University cross country runners Veronica Bible(Overland, Missouri), Elizabeth Hurford(Pittsburg, Kansas) and Jessica Zephyrs(Enid, Oklahoma) are Division II Cross-Country All-Academic selections for 2006-2007 as announced by the United States Track and Field and Cross-Country Coaches Association (USTFCCCA).

Bible, a senior who graduated this past December, earned a 3.7 grade point average while at Drury. Hurford, a junior, and Zephyrs, a senior, have each earned a 3.9 grade point average during their stays at Drury.

To qualify for Division II All-Academic honors, the student-athlete must have a minimum cumulative grade-point average of 3.25 (on 4.0 scale) and finish in the top 30 percent at the regional cross-country championships.

The U.S. Track and Field and Cross Country Coaches Association (USTFCCCA) also announced that both the Drury men’s and Drury women’s cross country teams were named as All-Academic Teams for the 2006 cross country season.

The Panther cross country teams each boasted a grade point average over 3.0, with the men at 3.3 and the women at 3.7. For schools to qualify as an All-Academic Team, the student-athletes on their NCAA squad list must have a cumulative team GPA of 3.0 or higher.



Coach Van Arkel
873-7567

Track Training: Week of April 1

Drury Track Conditioning
Week of April 1

Sun(4/1) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)

Mon(4/2) 3:30 pm 6-8 miles

Tues(4/3) 7:00 am Cox North Fitness

Tues(4/3) 3:45 pm 800/1200/1600/1200/800

Wed(4/4) 3:30 pm 6-8 miles

Thurs(4/5) 6:30 am 400's

Fri(4/6) OYO/6-8 miles

Sat(4/7) 6:00 am Leave Drury for Wash U.
10:00 am Washington University Select Meet

Sun(4/8) Off

Coach Van Arkel
873-7567

Drury Track Results from Missouri Relays 3/30

Drury Track Results from Missouri Relays 3/30/07
Audrey J. Walton Stadium - Columbia, MO
Weather Conditions: Partly Cloudy/60 deg F/Wind W 10-20 mph

Event 21 Women 3000 Meter Run College/Univ.
1 Bales, Amanda Unat-Missouri 9:36.68
26 Hurford, Elizabeth JR Drury 11:04.38
36 Bennett, Lindsey FR Drury 11:34.87

Event 25 Women 5000 Meter Run College/Univ.
1 Prince, Dani SR Indiana State 17:19.18
16 Zephyrs, Jessica SR Drury 18:54.36
22 Cowherd, Stephanie FR Drury 19:24.25

Event 22 Men 3000 Meter Run College/Univ.
1 Kambestad, Marshall FR South Dakota St. 8:46.66
13 Yeager, Charles FR Drury 9:20.30
14 Chase, Andy FR Drury 9:22.87

Event 26 Men 5000 Meter Run College/Univ.
1 Too, Noah SO MidAmerica Nazarene 14:10.21
Hughes, Geoff FR Drury 15:36.00
41 Buttrum, Glen FR Drury 15:58.30
50 Van Arkel, Matt SO Drury 16:41.82
58 Lyons, Brad FR Drury 17:44.99

Full results at:

http://www.deltatiming.com/events/2007/missourirelays/

Coach Van Arkel
873-7567

Drury Track Results from Tulsa Duels 3/24

Drury Track Results from Tulsa Duels 3/24/07
Tulsa, OK
Weather Conditions: Sunny & Warm/78 deg F/ Wind S 15-20 mph

Event 22 Men 1500 Meter Run
1 Smith, Shaun Oral Roberts 3:56.09
10 Hughes, Geoff Drury 4:08.72



Event 18 Men 2000 Meter Steeplechase
1 Gray, Joe Unattached 6:07.68
6 Zimmerman, Kevin Drury 7:09.64



Event 35 Women 3000 Meter Run
1 Johnson, Kellyn Wichita Stat 9:50.80
16 Zephyrs, Jessica Drury 10:59.19
22 Hurford, Elizabeth Drury 11:26.92
24 Cowherd, Stephanie Drury 11:49.66
25 Bennett, Lindsey Drury 12:11.73



Event 36 Men 3000 Meter Run
1 Henshaw, Edwin Tulsa 8:36.09
22 Hughes, Geoff Drury 9:31.92
23 Yeager, Charles Drury 9:32.71
24 Van Arkel, Matt Drury 9:36.64
25 Buttrum, Glen Drury 9:48.15
26 Chase, Andrew Drury 9:52.46
28 Zimmerman, Kevin Drury 10:21.07



Full Results at:

http://tulsahurricane.cstv.com/sports/c-track/stats/2006-2007/resultsfinal.html



Thanks to Jo Van Arkel for these great pictures.

Coach Van Arkel
873-7567

Track Training: Week of March 25

Drury Track Conditioning
Week of March 25

Sun(3/25) Off

Mon(3/26) 3:30 pm 11-13 miles

Tues(3/27) 7:00 am Cox North Fitness

Tues(3/27) OYO/6-8 miles

Wed(3/28) 3:30 pm 800/600/400/200

Thurs(3/29) 4:00 pm 6-8 miles

Fri(3/30) 1:00 pm Leave Drury for Mizzou
5:00 pm 2007 Missouri Relays

Sat(3/31) Off

Sun(4/1) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)

Coach Van Arkel
873-7567

Track Training: Week of March 11

Drury Track Conditioning
Week of March 11

Sun(3/11) 7:15 am 11-13 miles @ Bread Co.

Mon(3/12) 6:30 am 7-9 miles

Tues(3/13) 7:00 am Cox North Fitness

Tues(3/13) 4:00 pm Time Trial

Wed(3/14) off

Thurs(3/15) 4:00 pm 400’s

Fri(3/16) 6:30 am 7-9 miles w strength training

Sat(3/17) off/Spring Break

Sun(3/18) 11-13 miles

Mon(3/19) 7-9 miles w strength training

Tues(3/20) 8-10 mile w/ fartlek(3:00 on/off)

Wed(3/21) 7-9 miles w/ strength training

Thurs(3/22) 9-11 miles

Fri(3/23) 6-8 miles w/ strength training

Sat(3/24) 9:00 am Leave Drury for 2007 Tulsa Duels


Coach Van Arkel
417-873-7567

2007 Drury Track Schedule

Drury Panthers
Track Competitions Spring 2007


March 24(Sat) Tulsa Invitational @ UT(Tulsa, OK)
(1500m/3000m)

March 30(Fri) Missouri Relays @ Mizzou(Columbia, MO)
(3000St/1500m/W3000m/5000m/10000m)

April 7(Sat) Washington U Select @ WashU(St. Louis, MO)
(3000St/1500m/800m/5000m)

April 21(Sat) Dewey Allgood Invitational @ UMR(Rolla, MO)
(3000St/1500m/W3000m/800m/5000m)

April 27(Fri) Bob Williams Invitational @ MSSU(Joplin, MO)
(3000St/1500m/W3000m/800m/M5000m)

Coach Van Arkel
873-7567

Track Training: Week of March 4

Drury Track Conditioning
Week of March 4


Sun(3/4) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)

Mon(3/5) 6:30 am 7-9 miles

Tues(3/6) 4:00 pm 6-8 miles w/ 1000's

Wed(3/7) off

Thurs(3/8) 4:00 pm 400’s/600’s

Fri(3/9) 6:30 am 7-9 miles

Sat(3/10) off

Sun(3/11) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)


Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 25

Drury Track Conditioning
Week of February 25


Sun(2/25) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)

Mon(2/26) off

Tues(2/27) 4:00 pm 4 miles Tempo w/ Hills

Wed(2/28) 6:30 am 7-9 miles

Thurs(3/1) 4:00 pm 400’s/600’s

Fri(3/2) 3:30 pm 7-9 miles

Sat(3/3) off

Sun(3/4) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)


Coach Van Arkel
417-873-7567

Preseason Training: Week of Feb. 18

Drury Track
Preseason Conditioning
Week of February 18


Sun(2/18) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)

Mon(2/19) 3:30 pm 7-9 miles

Tues(2/20) 6:30 am 8-10 miles w/ 200’s & 300’s

Wed(2/21) 3:30 pm 7-9 miles

Thurs(2/22) 4:15 pm 8-10 miles w/ 1000’s

Fri(2/23) off

Sat(2/24) off

Sun(2/25) 7:15 am 12-14 miles @ Bread Co.(Elm & Nat.)


Coach Van Arkel
417-873-7567

Preseason Training: Week of Feb. 11

Winter/Preseason Conditioning
Week of February 11


Sun(2/11) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)

Mon(2/12) 3:30 pm 6-8 miles w/ hills

Tues(2/13) off

Wed(2/14) 3:30 pm 6-8 miles w/ strides

Thurs(2/15) 4:00 pm 2000M Time Trial

Fri(2/16) 3:30 pm 7-9 miles

Sat(2/17) off

Sun(2/18) 7:15 am 12-14 miles @ Bread Co.(East Sunshine)


Coach Van Arkel
417-873-7567

I Know It Is Cold and Snowy, But Remember When...

...it wasn't so frigid and the flowers were blooming and the trees had leaves,

and instead of running/shivering down frozen streets


with our hands and ears always numb


and icicles on our faces from the arctic air,


we ran the trails without having to hurdle any fallen limbs after an ice storm


and dashed about in shorts in the warmth of the sun.


Those days will be here again soon. I promise.

Coach Van Arkel

Preseason Training: Week of Feb. 4

Winter/Preseason Conditioning
Week of February 4


Sun(2/4) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)

Mon(2/5) 3:30 pm 6-8 miles w/ strides

Tues(2/6) off

Wed(2/7) 3:30 pm 6-8 miles w/ hills

Thurs(2/8) 6:30 am 9-11 miles

Fri(2/9) 3:30 pm 7-9 miles(3-4 X 1200)

Sat(2/10) off

Sun(2/11) 7:15 am 12-14 miles @ Bread Co.(Elm & Nat.)


Coach Van Arkel
417-873-7567

Preseason Training: Week of Jan. 28

Winter/Preseason Conditioning
Week of January 28


Sun(1/28) 7:15 am 10-12 miles @ Bread Co.(Elm & Nat.)

Mon(1/29) 3:30 pm 6-8 miles w/ strides

Tues(1/30) 6:30 am 9-11 miles

Wed(1/31) 3:30 pm 6-8 miles w/ strides

Thurs(2/1) 6:30 am 9-11 miles

Fri(2/2) off

Sat(2/3) off

Sun(2/4) 7:15 am 10-12 miles @ Bread Co.(Elm & Nat.)


Coach Van Arkel
417-873-7567

Preseason Training: Week of Jan. 21

Winter/Pre-Season
Conditioning
Week of January 21




Sun(1/21) OYO/10-12 miles

Mon(1/22) 4:00 pm 6-8 miles

Tues(1/23) 6:30 am 8-10 miles

Wed(1/24) 3:30 pm 5-7 miles w/ strides

Thurs(1/25) 6:30 am 8-10 miles

Fri(1/26) OYO/7-9 miles w/ strides

Sat(1/27) off

Sun(1/28) 7:15 am 10-12 miles @ Bread Co.(Elm & Nat.)



Coach Van Arkel
417-873-7567

First Practice: Jan. 22 @ 4:00 pm

Due to bad weather and the delayed start of classes, our first practice of the winter offseason conditioning period will be on Monday, January 22, at 4:00 pm at the Fitness Center. In the meantime, watch out for ice, keep your mileage up and run fairly easy this week.

A picture of my front door:



Also, some sad news: the Shoe Tree is no more.

Coach Van Arkel
417-873-7567