Housing Info

Cross Country runners arriving on Sunday August 17 should check in at the Safety & Security Office to pick up their keys and Drury ID. The office may not be open, but the students simply need to call an officer at 417-873-7400, and they will meet the student at the office. If a student owns a car, they can pick up their parking pass at this time (provide license plate number and car make/model). Although the RAs will be in training that day, all rules and policies are still in effect. New students are responsible for reviewing the Student Handbook (they received a hard copy at Freshmen Registration Day), and it is available online at www.drury.edu/residencelife. When the student arrives in their residence hall, they need to fill out a Room Inventory Condition Checklist (RICC form) and turn it into their RA (the RAs will stop by and try to meet each player individually when their schedule allows it). Apartment-style residents need to turn their RICCs into Holly at the Housing Office. It is very important that each student use this form to mark down any damages that exist in the room when they arrive, so that they are not held financially liable for them. Work orders go to Maintenance at x7219 or facilities@drury.edu. Phone or internet problems should be reported to help@drury.edu or x7300. Cable problems go to Holly at housing@drury.edu.

Coach Van Arkel
417-873-7567

Off-Season training: Week of July 27

This week is the same as the last(a long run, hills, strides and strength) except guys need to bump up mileage. Next week guys and girls will increase mileage.

Women:

Sunday(7/27) Long run of 11-13 miles

Monday 6-7 miles w/ strength training

Tuesday 7 miles w/ hill repeats

Wednesday 6-7 miles w/ strength training

Thursday 6 miles w/ last two miles 1-2 minutes per mile faster

Friday 8-10 miles

Saturday 6-8 miles or swim/bike w/ strength training

Men:

Sunday(7/27) Long run of 14-16 miles

Monday 8-9 miles w/ strength training

Tuesday 8 miles w/ hill repeats

Wednesday 8-9 miles w/ strength training

Thursday 8 miles w/ last three miles 1-2 minutes per mile faster

Friday 10-12 miles

Saturday 6-8 miles or swim/bike w/ strength training


Coach Van Arkel
417-873-7567

Fall Pre-Season Practice Schedule

Practice begins Wednesday August 20. All runners must have all medical forms, including a physical approved by a physician, turned in before practice begins. I will be at the fitness center at 8 am on Monday and Tuesday of that week for any runners already on campus who want to turn in their forms. Also, due to lower numbers of residential camp registrants than expected, the July 28 running camp has been canceled.

Wednesday(8/20)
7:00 am 6-8 miles @ Fitness Center w/ breakfast
Noon Lunch at CX(optional)
4:00 pm 6-8 miles @ Fitness Center

Thursday(8/21) 7:00 am 6 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX(optional)
2:00 pm NCAA Signing Party
4:00 pm Hand out gear(backpacks/shoes/t-shirts/etc.)
4:30 pm 2-4 mile warmup & strength training

Friday(8/22) 7:00 am 10 miles @ Bread Co.(East Sunshine)
Noon Lunch @ CX(optional)
4:00 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner

Saturday(8/23) 7:00 am 6-8 miles & strength training

Sunday(8/24) 6:30 am Long run of 13 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Van Arkel's (311 S. Cordova Court)

Monday(8/25) 6:30 am 7 miles @ Lake Springfield
4:00 pm 4 miles & strength training

Tuesday(8/26) 6:30 am 8-10 miles

Wednesday(8/27) 6:30 am 6-8 miles

Coach Van Arkel
417-873-7567

Off-Season Training: Week of July 20 FOR MEN

Drury Men's Cross Country: Only four weeks until the start of practice. Because we are racing 8K and 10K this fall, weekly mileage should now be above 60 and closer to 70. The most important workout is the one long run(at least 90 minutes) each week. The pace can still be relatively easy(conversational) on all runs except for the hill repeats(still 6-8 uphills(150-200m) run moderately hard). Try to do the hills on the grass, if possible, with partial recovery between each repeat. We need to add one run each week where the pace gets faster for the last three miles of the run. 25-30 minutes out and 1-2 minutes per mile faster for the last three miles coming back would be a good way to do this workout. Core strength work should continue to be done at least three times each week with 3 sets of crunches, planks, pushups, dips and curls with dumbbells.

Sunday(7/20) Long run of 13-15 miles

Monday 7-8 miles w/ strength training

Tuesday 8 miles w/ hill repeats

Wednesday 7-8 miles w/ strength training

Thursday 8 miles w/ last three miles 1-2 minutes per mile faster

Friday 9-11 miles

Saturday 6-8 miles or swim/bike w/ strength training

Please remember to get your physical done and medical forms completed.

Coach Van Arkel
417-873-7567

Off-Season Training: Week of July 20 FOR WOMEN

Drury Women's Cross Country: Only four weeks until the start of practice. Because we are racing 5K and 6K this fall, weekly mileage should be now at least 50 and if you are doing 60 miles that is great. The most important workout is the one long run(at least 80 minutes) each week. The pace can still be relatively easy(conversational) on all runs except for the hill repeats(still 6-8 uphills(150-200m) run moderately hard). Try to do the hills on the grass, if possible, with partial recovery between each repeat. We need to add one run each week where the pace gets faster for the last two or three miles of the run. 20-25 minutes out and 1-2 minutes per mile faster for the last two miles coming back would be a good way to do this workout. Core strength work should continue to be done at least three times each week with 3 sets of crunches, planks, pushups, dips and curls with dumbbells.

Sunday(7/20) Long run of 11-13 miles

Monday 6-7 miles w/ strength training

Tuesday 7 miles w/ hill repeats

Wednesday 6-7 miles w/ strength training

Thursday 6 miles w/ last two miles 1-2 minutes per mile faster

Friday 8-10 miles

Saturday 6-8 miles or swim/bike w/ strength training

Please remember to get your physical done and medical forms completed.

Coach Van Arkel
417-873-7567

Ultimate Off-Season XC Training Plan

We can be very good cross country runners & teams by the end of the fall if we:

1. Remember to be patient. We have 10-12 weeks of training once we are back on campus during the season before our important cross country meets in October and November. Summer is the time to start training all of the systems we use to run cross country, but in moderation. Better to be under-trained and healthy rather than over-trained.
2. Consistent mileage during the off-season is essential. Develop a routine and increase mileage by only 5-10 miles per week. The idea is to gradually increase intensity and mileage over a number of months so there is a progression of fitness as we get closer to racing. We are training in the summer to train at a higher volume in the fall. During the summer, most running can be at a conversational pace. You don't have to press all the time. Run on grass and soft surfaces as much as possible.
3. Aerobic capacity is key! Do one long run per week(women should be running 80 minutes/men should be around 90 minutes). Total weekly mileage for women racing 5K-6K needs to be close to 50. Men who are racing 8K-10K in the fall need to be above 60 miles/week and perhaps close to 70.
4. Also train for strength. Develop leg strength with hilly runs and with hill repeats(6-8 repeats up a 150m-200m hill at least one time each week). Develop turnover with strides(4-6 quick strides on the grass after one of your easy runs a couple of times each week).
5. Start developing anaerobic capacity by periodically running close to race pace. Push the pace once each week by picking up the tempo. A negative split run(20-25 minutes out and then 1-2 minutes per mile faster on the last couple of miles coming back) works great. No speed work faster than race pace or track intervals. This type of training is reserved for the 6-8 weeks before our important races. Believe me, we'll do plenty of long intervals at goal race pace and shorter intervals faster than race pace during the season.
6. Maintain core strength and stability with crunches, pushups, planks, dips and curls at least three times each week.
7. Develop flexibility. Warm up gradually and gently stretch after your workout.
8. Stay cool and hydrated. Run in the mornings, drink water constantly and drink something with carbs(juice, lemonade, powerade, etc.) after your workout.
9. Don't run through sharp pain, but get used to being uncomfortable. Cross train when you need to/want to. Recover fully from hard runs. If you miss more than two days in a row of running because you are injured I want to know about it. However, the whole point of training is to create a difficult workload so that as you recover your body comes back stronger than before.
10. Keep the running fun.

Coach Van Arkel
417-873-7567

Runners Bios

BIOGRAPHIES: All runners, including returning runners, need to please forward to Coach Van Arkel(xcountry@drury.edu) or Eric Pannell(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.


Name: ___________________

Birthdate: ______________________

Height: ___________________

Parents' Names_________________________

Hometown: ___________________________

High School: __________________________

High School Coach's Name:____________________________

High School G.P.A.:_____________________

High School Academic Honors:_____________________

__________________________________________________

__________________________________________________

Intended or Declared Major:_____________________________


If you are an incoming freshman, 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.

____________________________________________________

____________________________________________________

____________________________________________________

If you are a returning runner, please list your recent accomplishments or what you feel are your best two or three athletic performances from the past year.

____________________________________________________

____________________________________________________

____________________________________________________


YOUR FAVORITES

Food: _____________________________________

Restaurant: ________________________________

Musical Artist: ______________________________

Movie/TV Show: _________________________________

Book/Magazine: ________________________________

Hobbies(besides running)_________________________

Pro athlete: _________________________________

Dream job: _________________________________

Shoes/Reminders/Info

TRAINING SHOES & GEAR: We 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(417-873-7567) or email(xcountry@drury.edu) with their training shoe brand, model and size(no experimental or beta models; only tried and true). Shoe orders will be placed as soon as everyone responds. Backpacks, bags and training/racing apparel will be available after practice starts.

FRESHMEN ELIGIBILITY: Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Clearinghouse to confirm academic eligibility. Also, in order to receive a "final" amateurism certification, you will need to revisit the clearinghouse website, access your file and request a final decision for both DII cross country AND track. This MUST be done soon.

DECLARATION OF MAJORS: All juniors must declare a major with the Drury Registrar's Office to be eligible to practice and compete.

MEDICAL FORMS: 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 Training web page or at the "Medical Forms" link on this web page at the right.

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 added to the Drury Athletics web page. There will likely not be any changes in the schedule posted earlier.

PRACTICES: Our first practice will be Wednesday, August 20, at 7 am. Plan for a 13 mile run within the first few days of practice. I will also be on campus Monday(8/18) and Tuesday(8/19) 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 20, I will provide breakfast food. Lunches at the Commons are optional and evening meals are on your own.

HOUSING: Runners will be able to move into campus housing as early as Sunday, August 17. Freshmen and returning athletes moving into dorms need to schedule their move in with Coach Van Arkel.

Hope everyone's summer is going well.

Coach Van Arkel
417-873-7567

Off-Season Training: Weeks of July 6 & 13

We are six weeks away from the start of practice. We will continue to build our aerobic base while doing strength work and hill repeats. Weekly mileage should be at least 50-60 miles with one long run(> 75 minutes) each week. These volumes apply to men and women. For the next two weeks pace can still be relatively easy(conversational) on all runs.

One time during the week do 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, with partial recovery between each repeat. Core strength work should now be done at least three times each week with 3 sets of pushups, crunches, dips and curls with dumbbells. In addition to aerobic conditioning we need to develop strength in our legs and core. Anaerobic training(faster repeats with shorter recovery & tempo runs) will happen after practice starts August 20.

Drink water before you run and try to drink lots of water during the day. If you have soreness from your running that does not go away within a day or so back off, use ice and cross train.

Sunday(7/6 & 7/13) Long run of 10-13 miles

Monday 6-7 miles w/ strength training

Tuesday 7-9 miles

Wednesday 6 miles w/ hill repeats

Thursday 6-7 miles w/ strength training

Friday 8-10 miles

Saturday 5-7 miles or swim/bike w/ strength training


Coach Van Arkel
417-873-7567