Winter Break Training

Off-season training for Jan. 1 thru Jan. 21:

Everyone should currently be running consistent mileage and doing strides/core strength workouts starting the first week of the year, then be ready to increase volume and add hill repeats by the second week. The next six weeks will consist of solid base training before we start doing faster repeats and intervals as we prepare for outdoor track races in March. Women and men interested in running 800m/1500m races this spring should be averaging close to 40-50 miles/week during the upcoming weeks. 5000m/10000m runners should be around 60+ miles/week during this period.

In addition to increasing mileage during the next couple of weeks, add three specific workouts. Your long run each week should now be somewhere between 60 minutes and 90 minutes. At least one time a week starting the second week of january 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 each 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. Practice starts January 22 at 4:30 pm.

Typical week's off-season 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 or cross training

Coach Van Arkel
417-873-7567

Drury XC Record Board

Drury Cross Country Record Board/Top Runners with Times Per Event
Men’s 10K XC:
1. 31:50 Jaime Villa Zapatero NCAA 2008
2. 32:49 Derek Berry NCAA Reg. 2008
3. 32:50 Geoff Hughes NCAA Reg. 2008
4. 32:51 Ross MacDonald NCAA Reg. 2003
5. 32:53 Chad Limberg NCAA Reg. 2003
6. 33:09 Ryan Mee NCAA Reg. 2004
7. 33:09 Chad Jolliff NCAA Reg. 2004
8. 33:13 Isaac Battaglia NCAA Reg. 2003
9. 33:19 Steven Busch NCAA Reg. 2008
10. 33:33 Case Van Arkel NCAA Reg. 2008
Men’s 8K XC:
1. 24:49 Jaime Villa Zapatero Harding 2008
2. 25:20 Geoff Hughes Harding 2008
3. 25:39 Chad Limberg GLVC 2005
4. 25:47 Steven Busch MSSU 2007
5. 25:54 Ryan Mee GLVC 2005
6. 26:06 Derek Berry MSSU 2008
7. 26:15 Chad Jolliff GLVC 2005
8. 26:16 Chris Yates MSSU 2007
9. 26:20 Ross MacDonald UMR 2003
10. 26:23 Brad Lyons MSSU 2007
Women’s 6K XC:
1. 22:16 Veronica Bible GLVC 2005
2. 22:28 Jaimee Hoffman NCAA Reg. 2003
3. 22:52 Elizabeth Hurford NCAA Reg. 2007
4. 23:09 Emily Grindeland GLVC 2005
5. 23:09 Tia Young NCAA Reg. 2007
6. 23:34 Jessica Stong Zephyrs XC Only Nat. 2005
7. 23:39 Stephanie Cowherd GLVC 2006
8. 24:11 Katie Berkbigler GLVC 2008
Women’s 5K XC:
1. 18:27 Elizabeth Hurford MSSU 2007
2. 18:38 Tia Young MSSU 2007
3. 18:43 Jessica Stong Zephyrs MSSU 2005
4. 18:47 Jaimee Hoffman MSSU 2003
5. 19:00 Stephanie Cowherd Border Wars 2006
6. 19:14 Veronica Bible MSSU 2005
7. 19:27 Kimberly Shigeno MSSU 2006
8. 19:46 Katie Berkbigler MSSU 2008

Drury XC Results: NCAA Meet 11/22/08

Drury sophomore Jaime Villa Zapatero finished 20th at the NCAA Division II Men's Cross Country Championships held at Slippery Rock University in Pennsylvania on November 22, 2008. Villa Zapatero, the 2008 Great Lakes Valley Conference Cross Country champion, ran 31:50 and was the highest finisher from the NCAA-II Great Lakes Region in his first trip to nationals. His 20th place finish earned him All-American honors.