We'll be looking for interesting places to run as the summer wears on so I have devised the following schedule(it is optional):
June 29 to July 5 - Eugene(We'll have to all fit into one motel room since the Trials have sold out all the rooms in town)
July 6 to July 19 - Harrison/Jasper(Tia's family & Charles' family would love to have us visit, and they would probably love to feed us, too)
July 20 to July 27 - Madrid, Spain(We can stay with Jaime &, maybe, Stephanie if she decides not to leave Europe, but we'll have to look out for security guards and strange men with cameras)
July 28 to August 2 - Drury Running Camp(We can all be camp counselors and stay in Wallace and eat in the Commons!)
August 2 to August 16 - Altitude Training in Denver/Parker(I'm sure Kim & Steven both have lots of room and there's all kinds of fastfood available. Wendy's or Arby's, anybody?)
August 20 - First Practice
Comment: Kim Shigeno said...
1) I dont know if I can handle a room with all those stinky boys!
2)I would love to go to Spain! :)
3)wallace and commons is not very appealing to me! :)
4) I have one extra room with a baby bed, for my nephew and a little extra room in my room...but I dont know if its enough for the team!
Great post coach! but I dont think most of it will happen :) I guess we can all dream right!
Comment: Charles Yeager said...
As of right now I am still in Europe with no communication to the outside world... I missed my plane and am now attempting to run to Jaime's house from Athens. I hope to see you all by the 20th of August!
Comment: Stephanie Cowherd said...
1) I'll just sleep on the Pre Trails. I think Pre would be proud.
2) I'll go back! And I'm really good now at getting yellow cards (tarjetas amarillas) from security guards and at getting my picture taken by Chinese tourists or creepy men who have never seen a sports bra. Plus, I'll bet Becky misses me, right Jaime?
3) Only if free ice cream is involved...
4) I love Colorado and I miss Estes Park!
Sunday, June 22, 2008
Saturday, June 21, 2008
Off-Season Training: Weeks of June 22 & 29
We are eight weeks away from the start of practice and ready to get serious about summer running. Our number one priority is of course staying healthy, but the number two priority is building our aerobic base while adding strength work. Weekly mileage should be at least 45-55 miles with one long run(> 70 minutes) each week. These volumes apply to men and women. For the next two weeks pace can be relatively easy(conversational) 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 the hills on the grass, if possible, and recover somewhat between each repeat. Core strength work should be done at least twice each week with 3 sets of pushups, crunches, dips and curls with dumbbells.
Sunday(6/22 & 6/29) Long run of 9-12 miles
Monday 5-6 miles w/ strength training
Tuesday 6-8 miles
Wednesday 6 miles w/ hill repeats
Thursday 5-6 miles w/ strength training
Friday 7-10 miles
Saturday 4-6 miles or swim/bike
In two weeks we will slightly increase our mileage and then increase it again four weeks from the start of practice. During those last four weeks of summer training women should be running at least 55 miles a week and men running at least 65-75 miles a week. The higher the level of base fitness we achieve during the summer, the higher the competitive peak we can achieve at the end of the fall cross country season after we have added other training like tempo running and shorter and faster repeats.
Remember to stay hydrated when the weather is hot. Drink water before you run and lots of juice/sports drinks after you run.
Coach Van Arkel
417-873-7567
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 the hills on the grass, if possible, and recover somewhat between each repeat. Core strength work should be done at least twice each week with 3 sets of pushups, crunches, dips and curls with dumbbells.
Sunday(6/22 & 6/29) Long run of 9-12 miles
Monday 5-6 miles w/ strength training
Tuesday 6-8 miles
Wednesday 6 miles w/ hill repeats
Thursday 5-6 miles w/ strength training
Friday 7-10 miles
Saturday 4-6 miles or swim/bike
In two weeks we will slightly increase our mileage and then increase it again four weeks from the start of practice. During those last four weeks of summer training women should be running at least 55 miles a week and men running at least 65-75 miles a week. The higher the level of base fitness we achieve during the summer, the higher the competitive peak we can achieve at the end of the fall cross country season after we have added other training like tempo running and shorter and faster repeats.
Remember to stay hydrated when the weather is hot. Drink water before you run and lots of juice/sports drinks after you run.
Coach Van Arkel
417-873-7567
Thursday, June 12, 2008
2008 Drury Cross Country Schedule
2008 Drury Cross Country Meets(tentative):
9/6 @ 9 am Miner Invitational/Rolla, MO
9/20 @ 9 am Southern Stampede/Joplin, MO
9/27 @ 9 am Roy Griak Invitational/St. Paul, MN
10/11 @ 9 am Harding University/Searcy, AR
10/25 @ 9 am GLVC Conf. XC Champs/Rolla, MO
11/8 @ 9 am NCAA DII Great Lakes Reg./Ferris State, MI
11/22 @ 9 am NCAA DII Nat. Champs/Slippery Rock, PA
9/6 @ 9 am Miner Invitational/Rolla, MO
9/20 @ 9 am Southern Stampede/Joplin, MO
9/27 @ 9 am Roy Griak Invitational/St. Paul, MN
10/11 @ 9 am Harding University/Searcy, AR
10/25 @ 9 am GLVC Conf. XC Champs/Rolla, MO
11/8 @ 9 am NCAA DII Great Lakes Reg./Ferris State, MI
11/22 @ 9 am NCAA DII Nat. Champs/Slippery Rock, PA
Off-season Cross Country Training
I will make specific suggestions regarding workouts starting June 22. That will give us eight weeks from then until August 17 to increase mileage, develop aerobic fitness and add some other strength/hill workouts. In the meantime, we should be running consistently(at least six days/week), be in a summer routine so training can occur, even when it gets really hot outside, and doing a couple of core strength workouts(crunches, planks, pushups and dips) each week.
Here are some summer 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 if you have been wearing the same running shoes for several months. We will also get new trainers when the fall season starts.
2. Get lots of sleep and rest between 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, planks, pushups, dips, 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 harder runs or longer runs.
9. As we start in increase mileage in July, do a long run(around 90 minutes) at least once a week.
10. Be consistent.
Coach Van Arkel
417-873-7567
Here are some summer 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 if you have been wearing the same running shoes for several months. We will also get new trainers when the fall season starts.
2. Get lots of sleep and rest between 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, planks, pushups, dips, 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 harder runs or longer runs.
9. As we start in increase mileage in July, do a long run(around 90 minutes) at least once a week.
10. Be consistent.
Coach Van Arkel
417-873-7567
Sunday, June 1, 2008
Drury Track Record Board 5/31/08
As of 5/31/08:
Women’s 1500m Track:
1. 4:56 Tia Young MSSU 2008
2. 5:02 Elizabeth Hurford UMR 2007
3. 5:19 Veronica Bible UMR 2004
4. 5:23 Sara Murzynsky GLVC 2008
5. 5:25 Sooner Davenport PSU 2008
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 Stephanie Cowherd MSSU 2007
5. 10:56 Tia Young Mizzou 2008
6. 11:05 Kim Shigeno Mizzou 2008
7. 11:22 Emily Schmittel Mizzou 2006
8. 11:23 Veronica Bible USA 2004
9. 11:34 Lindsey Bennett Mizzou 2007
10. 11:38 Sooner Davenport Mizzou 2008
Women’s 5000m Track:
1. 18:18 Jaimee Hoffman Mizzou 2004
2. 18:48 Jessica Stong Zephyrs UMR 2005
3. 18:57 Kimberly Shigeno MSSU 2008
4. 18:59 Stephanie Cowherd Hendrix 2008
5. 19:14 Veronica Bible Mizzou 2004
6. 19:35 Elizabeth Hurford FSU 2006
7. 19:36 Emily Schmittel FSU 2006
Men’s 1500m Track:
1. 3:58 Jaime Villa Zapatero Hendrix 2008
2. 4:00 Geoff Hughes MSSU 2007
3. 4:08 Ryan Mee UMR 2005
4. 4:10 Chad Limberg USA 2005
5. 4:11 Nathan Poindexter USA 2005
6. 4:12 Matt Van Arkel MSSU 2005
7. 4:14 Andy Chase Hendrix 2008
8. 4:16 A.J. Million USA 2005
8. 4:16 Derek Berry PSU 2008
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 3000m Steeplechase:
1. 9:27 Steven Busch GLVC 2008
2. 9:52 Kevin Zimmerman Mizzou 2008
3. 10:17 Chris Yates PSU 2008
4. 10:42 Robert Bibens PSU 2008
Men’s 5000m Track:
1. 14:38 Jaime Villa Zapatero KU 2008
2. 15:16 Geoff Hughes KU 2008
3. 15:17 Steven Busch KU 2008
4. 15:21 Ryan Mee Mizzou 2005
5. 15:35 Ross MacDonald MSSU 2004
6. 15:37 Chad Limberg MSSU 2004
7. 15:37 Chad Jolliff Mizzou 2005
8. 15:40 Derek Berry Mizzou 2008
9. 15:44 Nathan Poindexter Mizzou 2005
10. 15:45 Charles Yeager Hendrix 2008
11. 15:47 A.J. Million Mizzou 2004
11. 15:47 Matt Van Arkel Mizzou 2008
13. 15:49 Chris Yates Hendrix 2008
14. 15.51 Andy Chase Mizzou 2008
15. 15.55 Brad Lyons Hendrix 2008
15. 15:55 Glen Buttrum MSSU 2008
Men's 10000m Track:
1. 32:49 Chris Yates GLVC 2008
2. 33:04 Charles Yeager Mizzou 2008
3. 33:11 Kevin Zimmerman Mizzou 2008
4. 33:52 Robert Bibens Mizzou 2008
5. 33:56 Glen Buttrum Mizzou 2008
Women’s 1500m Track:
1. 4:56 Tia Young MSSU 2008
2. 5:02 Elizabeth Hurford UMR 2007
3. 5:19 Veronica Bible UMR 2004
4. 5:23 Sara Murzynsky GLVC 2008
5. 5:25 Sooner Davenport PSU 2008
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 Stephanie Cowherd MSSU 2007
5. 10:56 Tia Young Mizzou 2008
6. 11:05 Kim Shigeno Mizzou 2008
7. 11:22 Emily Schmittel Mizzou 2006
8. 11:23 Veronica Bible USA 2004
9. 11:34 Lindsey Bennett Mizzou 2007
10. 11:38 Sooner Davenport Mizzou 2008
Women’s 5000m Track:
1. 18:18 Jaimee Hoffman Mizzou 2004
2. 18:48 Jessica Stong Zephyrs UMR 2005
3. 18:57 Kimberly Shigeno MSSU 2008
4. 18:59 Stephanie Cowherd Hendrix 2008
5. 19:14 Veronica Bible Mizzou 2004
6. 19:35 Elizabeth Hurford FSU 2006
7. 19:36 Emily Schmittel FSU 2006
Men’s 1500m Track:
1. 3:58 Jaime Villa Zapatero Hendrix 2008
2. 4:00 Geoff Hughes MSSU 2007
3. 4:08 Ryan Mee UMR 2005
4. 4:10 Chad Limberg USA 2005
5. 4:11 Nathan Poindexter USA 2005
6. 4:12 Matt Van Arkel MSSU 2005
7. 4:14 Andy Chase Hendrix 2008
8. 4:16 A.J. Million USA 2005
8. 4:16 Derek Berry PSU 2008
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 3000m Steeplechase:
1. 9:27 Steven Busch GLVC 2008
2. 9:52 Kevin Zimmerman Mizzou 2008
3. 10:17 Chris Yates PSU 2008
4. 10:42 Robert Bibens PSU 2008
Men’s 5000m Track:
1. 14:38 Jaime Villa Zapatero KU 2008
2. 15:16 Geoff Hughes KU 2008
3. 15:17 Steven Busch KU 2008
4. 15:21 Ryan Mee Mizzou 2005
5. 15:35 Ross MacDonald MSSU 2004
6. 15:37 Chad Limberg MSSU 2004
7. 15:37 Chad Jolliff Mizzou 2005
8. 15:40 Derek Berry Mizzou 2008
9. 15:44 Nathan Poindexter Mizzou 2005
10. 15:45 Charles Yeager Hendrix 2008
11. 15:47 A.J. Million Mizzou 2004
11. 15:47 Matt Van Arkel Mizzou 2008
13. 15:49 Chris Yates Hendrix 2008
14. 15.51 Andy Chase Mizzou 2008
15. 15.55 Brad Lyons Hendrix 2008
15. 15:55 Glen Buttrum MSSU 2008
Men's 10000m Track:
1. 32:49 Chris Yates GLVC 2008
2. 33:04 Charles Yeager Mizzou 2008
3. 33:11 Kevin Zimmerman Mizzou 2008
4. 33:52 Robert Bibens Mizzou 2008
5. 33:56 Glen Buttrum Mizzou 2008
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