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
Monday, July 30, 2007
Saturday, July 28, 2007
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: _________________________________
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: _________________________________
Friday, July 27, 2007
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
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
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
Saturday, July 14, 2007
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
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
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
Wednesday, July 4, 2007
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
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
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