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
Sunday, December 23, 2007
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
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
Sunday, December 2, 2007
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
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
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