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
Saturday, June 30, 2007
Monday, June 18, 2007
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
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
Coach Van Arkel
417-873-7567
Thursday, June 14, 2007
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
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
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
Friday, June 8, 2007
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.
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.
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
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
Saturday, June 2, 2007
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
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
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
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
Subscribe to:
Posts (Atom)