Drury Cross Country Training: Week of August 31
Sun(8/31) OYO/12-14 miles
Mon(9/1) OYO/6-8 miles
Tues(9/2) 6:15 am 8-10 miles
4:30 pm 4 miles w/ strength training
Wed(9/3) 6:15 am 8-10 miles(Phelps Grove)
8:00 pm John Underwood
Thur(9/4) 6:15 am 8-10 miles(Silver Springs)
4:00 pm Hand out Gear(Bags/Warmups)
4:30 pm 4 miles w/ strength training
Fri(9/5) 7:00 am 4-6 miles
Sat(9/6) 6:30 am Leave Drury for MS&T
10:00 am Women's 5K
10:30 am Men's 6K
Sun(9/7) Off
Coach Van Arkel
417-873-7567
Thursday, August 28, 2008
Friday, August 15, 2008
Updated Pre-Season Practice Schedule
Practice begins Wednesday August 20 at 7 am. All runners must have all medical forms, including a physical approved by a physician, turned in on Monday or Tuesday before practice begins. Signed forms can also be faxed to Coach Van Arkel @ 303-362-7556.
Wednesday(8/20) 7:00 am 6-8 miles @ Fitness Center w/ breakfast
Noon Lunch at CX(optional)
4:30 pm 4-6 miles w/hills @ Fitness Center
Thursday(8/21) 7:00 am 6 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX(optional)
4:00 pm 2-4 mile warmup & strength training
Friday(8/22) 7:00 am 10 miles @ Sequiota Park w/ breakfast
Noon Lunch @ CX(optional)
4:30 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner @ Planet Sub
Saturday(8/23) 6:30 am(women)7:00 am(men) 6-8 miles & strength training
Sunday(8/24) 6:30 am Long Run of 12-14 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
4:30 pm 4 miles & strength training
Tuesday(8/26) 6:30 am(women)/7:00 am(men) 8-10 miles
3:30 pm team pictures @ Jordan Valley Park
Wednesday(8/27) 6:30 am 6-8 miles @ Fitness Center
Thursday(8/28) 6:30 am(men)/7:00 am(women) 6 miles @ Fitness Center
4:30 pm 4-6 miles & strength training
Friday(8/29) 6:00 am 4-6 mile Time Trial @ Phelps Grove
Saturday(8/30) OYO/6-8 miles
Sunday(8/31) OYO/12-14 miles
Monday(9/1) Off
During the season plan on practicing between 6 am and 8 am and between 4:30 pm and 6:30 pm during the week. We will be competing/practicing each weekend until the NCAA meet in November. The only extended break will be August 30, 31 & September 1(Labor Day weekend). Fall Break is the weekend of the GLVC Conference Meet.
It will go by very fast.
Coach Van Arkel
417-873-7567
Wednesday(8/20) 7:00 am 6-8 miles @ Fitness Center w/ breakfast
Noon Lunch at CX(optional)
4:30 pm 4-6 miles w/hills @ Fitness Center
Thursday(8/21) 7:00 am 6 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX(optional)
4:00 pm 2-4 mile warmup & strength training
Friday(8/22) 7:00 am 10 miles @ Sequiota Park w/ breakfast
Noon Lunch @ CX(optional)
4:30 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner @ Planet Sub
Saturday(8/23) 6:30 am(women)7:00 am(men) 6-8 miles & strength training
Sunday(8/24) 6:30 am Long Run of 12-14 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
4:30 pm 4 miles & strength training
Tuesday(8/26) 6:30 am(women)/7:00 am(men) 8-10 miles
3:30 pm team pictures @ Jordan Valley Park
Wednesday(8/27) 6:30 am 6-8 miles @ Fitness Center
Thursday(8/28) 6:30 am(men)/7:00 am(women) 6 miles @ Fitness Center
4:30 pm 4-6 miles & strength training
Friday(8/29) 6:00 am 4-6 mile Time Trial @ Phelps Grove
Saturday(8/30) OYO/6-8 miles
Sunday(8/31) OYO/12-14 miles
Monday(9/1) Off
During the season plan on practicing between 6 am and 8 am and between 4:30 pm and 6:30 pm during the week. We will be competing/practicing each weekend until the NCAA meet in November. The only extended break will be August 30, 31 & September 1(Labor Day weekend). Fall Break is the weekend of the GLVC Conference Meet.
It will go by very fast.
Coach Van Arkel
417-873-7567
Things Coach Will Say...
At the beginning of the season:
-This is a great team!
-Everybody’s at every practice.
During a practice:
-Just one more repeat, make it your best.
-Thanks for running so hard.
-Ice bath, anyone?
During a meet:
-We've got the talent! We've got the tools!
-Stay with them!
-You've gotta go!
-Every point counts!
At the end of the season:
-Thanks for running so hard.
-This is a great team!
-This is a great team!
-Everybody’s at every practice.
During a practice:
-Just one more repeat, make it your best.
-Thanks for running so hard.
-Ice bath, anyone?
During a meet:
-We've got the talent! We've got the tools!
-Stay with them!
-You've gotta go!
-Every point counts!
At the end of the season:
-Thanks for running so hard.
-This is a great team!
Monday, August 11, 2008
Don Keeton Named Track & Field Coach
Courtesy of Drury Sports Information:
"Drury University has named Don Keeton as its new men's and women's track and field coach beginning with the 2008-09 school year, the athletic department announced on Thursday.
Keeton, who spent 31 years as the highly successful track and field coach and 24 seasons guiding the cross country programs at Springfield's Parkview High School, will work with current DU men's and women's cross country coach Jon Van Arkel as Drury continues to gradually increase an emphasis on its two newest sports, bringing the total to 17 offered by the university on the NCAA Division II level. Drury is a member of the Great Lakes Valley Conference, which offers competition and crowns league champions in both indoor and outdoor track and field for men and women.
Under Van Arkel's guidance, the Panthers sent several men's and women's distance runners from the cross country squads to NCAA-member meets last spring, the first steps toward the addition of the track and field programs. According to Drury athletic director Pat Atwell, the Panthers will do the same during the 2009 spring season, with Keeton also recruiting on campus for past track and field runners in non-distance events to participate before a more intensified effort to fill the rosters and empty events through the recruitment off-campus begins for the 2009-10 school year."
Coach Keeton will be predominantly involved in recruiting and coaching athletes in the numerous track & field events other than distance running. Coach Van Arkel will continue to be responsible for the cross country program in the fall and coaching distance runners throughout the year.
"Drury University has named Don Keeton as its new men's and women's track and field coach beginning with the 2008-09 school year, the athletic department announced on Thursday.
Keeton, who spent 31 years as the highly successful track and field coach and 24 seasons guiding the cross country programs at Springfield's Parkview High School, will work with current DU men's and women's cross country coach Jon Van Arkel as Drury continues to gradually increase an emphasis on its two newest sports, bringing the total to 17 offered by the university on the NCAA Division II level. Drury is a member of the Great Lakes Valley Conference, which offers competition and crowns league champions in both indoor and outdoor track and field for men and women.
Under Van Arkel's guidance, the Panthers sent several men's and women's distance runners from the cross country squads to NCAA-member meets last spring, the first steps toward the addition of the track and field programs. According to Drury athletic director Pat Atwell, the Panthers will do the same during the 2009 spring season, with Keeton also recruiting on campus for past track and field runners in non-distance events to participate before a more intensified effort to fill the rosters and empty events through the recruitment off-campus begins for the 2009-10 school year."
Coach Keeton will be predominantly involved in recruiting and coaching athletes in the numerous track & field events other than distance running. Coach Van Arkel will continue to be responsible for the cross country program in the fall and coaching distance runners throughout the year.
Saturday, August 9, 2008
Off-Season Training: Week of August 10 for Women
Women: Our last week of summer training. Ladies should be at 50 miles or more for the week ending Saturday and then run easy for a few days before practice starts August 20. Go shorter on Friday and longer Saturday and take advantage of the relatively cool weather to make this your best mileage week of the summer.
Sunday(8/10) Long run of 11-13 miles
Monday 7-8 miles w/ strength training
Tuesday 7 miles w/ hill repeats
Wednesday 7-8 miles w/ strength training
Thursday 6 miles w/ last two miles 1-2 minutes per mile faster
Friday 4-5 miles
Saturday 9-11 miles
Sunday Easy
Monday Easy
Tuesday Easy
Wednesday(8/20) 7 am Practice @ Fitness Center
Coach Van Arkel
417-873-7567
Sunday(8/10) Long run of 11-13 miles
Monday 7-8 miles w/ strength training
Tuesday 7 miles w/ hill repeats
Wednesday 7-8 miles w/ strength training
Thursday 6 miles w/ last two miles 1-2 minutes per mile faster
Friday 4-5 miles
Saturday 9-11 miles
Sunday Easy
Monday Easy
Tuesday Easy
Wednesday(8/20) 7 am Practice @ Fitness Center
Coach Van Arkel
417-873-7567
Off-Season Training: Week of August 10 for Men
Men: Last week of summer training. Guys should be at 70 miles or more for the week ending Saturday and then run easy for a few days before practice starts August 20. Go shorter Friday and longer Saturday.
Sunday(8/10) Long run of 14-16 miles
Monday 9-10 miles w/ strength training
Tuesday 8 miles w/ hill repeats
Wednesday 9-10 miles w/ strength training
Thursday 8 miles w/ last three miles 1-2 minutes per mile faster
Friday 5-7 miles
Saturday 12-14 miles
Sunday Easy
Monday Easy
Tuesday Easy
Wednesday(8/20) 7 am Practice @ Fitness Center
Coach Van Arkel
417-873-7567
Sunday(8/10) Long run of 14-16 miles
Monday 9-10 miles w/ strength training
Tuesday 8 miles w/ hill repeats
Wednesday 9-10 miles w/ strength training
Thursday 8 miles w/ last three miles 1-2 minutes per mile faster
Friday 5-7 miles
Saturday 12-14 miles
Sunday Easy
Monday Easy
Tuesday Easy
Wednesday(8/20) 7 am Practice @ Fitness Center
Coach Van Arkel
417-873-7567
Friday, August 8, 2008
Fall XC Gear
A few days after practice starts we will be handing out the following NIKE gear w/ DRURY logo to all cross country runners:
-Nylon Rain Jackets
-Warmup Running Pants
-Long Sleeve Tops
-Short Sleeve Running Tees
-Racing Shorts
-Racing Singlets
-Gympacks
Training shoes should be available at the start of practice. We will also have adidas duffle bags for all runners. Freshmen will get an adidas backpack, but returning runners will want to use their backpacks from last year. There will be additional short sleeve running tees available for sale to friends and family as a fundraiser for the team.
Coach Van Arkel
417-873-7567
-Nylon Rain Jackets
-Warmup Running Pants
-Long Sleeve Tops
-Short Sleeve Running Tees
-Racing Shorts
-Racing Singlets
-Gympacks
Training shoes should be available at the start of practice. We will also have adidas duffle bags for all runners. Freshmen will get an adidas backpack, but returning runners will want to use their backpacks from last year. There will be additional short sleeve running tees available for sale to friends and family as a fundraiser for the team.
Coach Van Arkel
417-873-7567
Tuesday, August 5, 2008
Medical Forms & Physicals
Physicals(by a medical doctor), medical history forms, consent to treat forms and health insurance(with a copy of an insurance cards) are REQUIRED for all athletes before the start of practice. 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. The page was down for a few days earlier when the site was being upgraded but the forms should be available as of August 5. Save the PDF documents to your computer and then print.
Please call or email me if you have any trouble accessing these forms.
Coach Van Arkel
417-873-7567
Please call or email me if you have any trouble accessing these forms.
Coach Van Arkel
417-873-7567
Saturday, August 2, 2008
Off-Season Training: Week of August 3 for Men
Men: This week's workouts are the same as last week's(a long run, hills, strides and strength) except you need to bump up mileage. All guys should be close to 70 miles for the week. Run early in the morning and drink lots of water.
Sunday(8/3) 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
Sunday(8/3) 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
Off-Season Training: Week of August 3 for Women
Women: If you are close to 50+ miles for the week that's a great place to be and we can maintain that volume until the start of practice. If you are running less than 40 miles/week, your mileage needs to increase. I realize temperatures outside are very hot, but you need to be running outside and be acclimated to the heat and humidity. Run early in the morning and drink lots of water.
Sunday(8/3) 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
Coach Van Arkel
417-873-7567
Sunday(8/3) 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
Coach Van Arkel
417-873-7567
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