Winter Off-Season Training(12/27)

Winter Off-Season Training:

Do your best to train consistently and run as many days as possible, even in the snow and ice! The long run right now is the most important workout for everyone who will be racing 1500m & up during the spring.

Sun(12/27) 10-14 miles

Mon(12/28) 6-8 miles

Tues(12/29) 6-8 miles w/ strength training

Wed(12/30) 6-8 miles w/ 6x hill repeats

Thur(12/31) 6-8 miles w/ strength training

Fri(1/1) Off

Sat(1/2) 8-10 miles

Sun(1/3) 10-14 miles

Coach Van Arkel

Winter Off-Season Training(12/20)

Winter Off-Season Training:

Sun(12/20) 10-14 miles

Mon(12/21) 6-8 miles

Tues(12/22) 6-8 miles w/ strength training

Wed(12/23) 6-8 miles w/ 6x hill repeats

Thur(12/24) 6-8 miles w/ strength training

Fri(12/25) Off

Sat(12/26) 8-10 miles

Sun(12/27) 10-14 miles

Coach Van Arkel

Winter Off-Season Training(12/13)

Winter Off-Season Training:

Sun(12/13) OYO/10-14 miles

Mon(12/14) OYO/6-8 miles

Tues(12/15) OYO/6-8 miles w/ strength training

Wed(12/16) OYO/6-8 miles w/ 6x hill repeats

Thur(12/17) OYO/6-8 miles w/ strength training

Fri(12/18) OYO/8-10 miles

Sat(12/19) Off

Sun(12/20) OYO/10-14 miles

Coach Van Arkel

XC Banquet Dec. 4/Off-Season Training

Our Drury cross country teams will have their fall banquet on Friday Dec. 4 at 5:30 pm at Romano's Macoroni Grill on E. Battlefield in Springfield.

Off-season training:

Tues(12/1) 6:30 am 6-8 miles

Wed(12/2) 6:30 am 6-8 miles

Thur(12/3) 6:30 am 6-8 miles

Fri(12/4) OYO/6-8 miles

Sat(12/5) Off

Sun(12/6) OYO/10-14 miles

Mon(12/7) OYO/6-8 miles

Tues(12/8) 6:30 am 6-8 miles

Wed(12/9) OYO/No Practice due to chance of sleet/ice

Thur(12/10) 6:30 am 8-10 miles

Fri(12/11) OYO/6-8 miles


Coach Van Arkel

XC Training(11/8)

Drury XC Training(11/8):

Sun(11/8) Off

Mon(1//9) 6:30 am 8-10 miles

Tues(11/10) 6:00 am 10-12 miles @ Frisco Trail(W. Kearney)
4:30 pm strength training

Wed(11/11) 6:45 am 6-8 miles

Thur(11/12) 6:30 am 6-8 miles @ Silver Springs
4:30 pm 4 miles w/ strength training

Fri(11/13) 6:45 am 8-10 miles

Sat(11/14) 6-8 miles

Sun(11/15) 12-14 miles

Mon(11/16) 6:30 am 6-8 miles

Tues(11/17) 6:45 am 6-8 miles
4:30 pm strength training

Wed(11/18) 6:45 am 4-6 miles

Coach Van Arkel
417-873-7567

GLVC Conference Results(10/24)

Results - Men's 8K:
1 Villa Zapatero, Jaime JR Drury University 25:00.93 1
5 Berry, Derek JR Drury University 25:25.60 5
15 Hughes, Geoff SR Drury University 26:02.47 15
22 Busch, Steven JR Drury University 26:21.96 21
24 Van Arkel, Case SO Drury University 26:32.59 23
25 Duncan, Matt FR Drury University 26:37.27 24
31 Yates, Chris JR Drury University 26:43.39 29
40 Lyons, Brad SR Drury University 26:55.38
46 Yeager, Charles SR Drury University 27:11.06
55 Gray, Nick FR Drury University 27:26.61
57 Childers, Daniel JR Drury University 27:28.48
75 Bibens, Robert JR Drury University 28:00.23
87 Chase, Andy SR Drury University 28:35.44
88 Buttrum, Glen SR Drury University 28:41.32
112 Mullins, Joshua SO Drury University 29:53.39

1 U. of Southern Indiana 36 3 4 8 9 12 16 17
Total Time: 2:07:53.65
Average: 25:34.73
2 Drury University 65 1 5 15 21 23 24 29
Total Time: 2:09:23.55
Average: 25:52.71

Results - Women's 6K:
1 Ballinger, Mary SR U.of Southern IN 21:46.29 1
25 Cowherd, Stephanie SR Drury University 24:01.21 24
36 Shigeno, Kimberly SR Drury University 24:27.26 33
45 Dukewits, Lindsay FR Drury University 24:47.42 41
48 Young, Tia JR Drury University 24:50.47 43
69 Hollon, Melissa SO Drury University 25:51.78 56
75 Brooks, Alli FR Drury University 26:06.46 58
88 Berkbigler, Katie SO Drury University 27:03.66 63
91 Pickett, Colleen SO Drury University 27:34.82
94 Swift, Samantha SO Drury University 29:26.28

1 U. of Southern Indiana 24 1 4 5 6 8 11 14
Total Time: 1:53:31.87
Average: 22:42.38
8 Drury University 197 24 33 41 43 56 58 63
Total Time: 2:03:58.15
Average: 24:47.63

XC Training(10/25)

Drury XC Training(10/25):

Sun(10/25) Off

Mon(10/26) 6:30 am 6-8 miles @ Silver Springs

Tues(10/27) 6:45 am 6-8 miles
4:30 pm 4 miles w/ strength training

Wed(10/28) 6:00 am 10-12 miles @ Frisco Trail)
(Willard/Bullseye Trailhead)

Thur(10/29) 6:45 am 6-8 miles
4:30 pm 4 miles w/ strength training

Fri(10/30) 6:30 am 10-12 miles @ Phelps Grove

Sat(10/31) Off

Sun(11/1) 7:00 am 8-10 miles @ Lake Springfield
(remember to turn BACK clocks)

Mon(11/2) 6:45 am 6-8 miles

Tues(11/3) 6:30 am 8-10 miles @ Phelps Grove
4:30 pm strength training

Wed(11/4) 6:45 am 6-8 miles

Thur(11/5) OYO/5-7 miles
Leave 4:00 pm for St. Louis(Pear Tree Inn)

Fri(11/6) 8 am Leave St. Louis for Kenosha(La Quinta Inn)

Sat(11/7) NCAA Midwest Regional XC Meet @ Wisconsin-Parkside
10:00 am Women's 6K
11:00 am Men's 10K

Sun(11/8) Off

Coach Van Arkel
417-873-7567

GLVC vs. MIAA Challenge Results(10/10)

GLV vs. MIAA Challenge Results(10/10)

Men:
1. Drew Harris Northern Kentucky 24:17.9 1
2. Derek Berry Drury 24:33.8 2
9. Steven Busch Drury 25:05.6 9
16. Geoff Hughes Drury 25:21.9 16
17. Case Van Arkel Drury 25:24.7 17
35. Derek Ball Drury 26:01.7 34
44. Charles Yeager Drury 26:22.6 P
48. Nick Gray Drury 26:31.5 P
56. Kevin Zimmerman Unattached 26:45.8
58. Brad Lyons Drury 26:52.1 -
63. Glen Buttrum Drury 27:04.4 -
69. Daniel Childers Drury 27:20.8 -
71. Robert Bibens Drury 27:31.9 -
78. Joshua Mullins Drury 28:32.9 -

MENS TEAM SCORES
1. Missouri Southern 53 5. Truman State 104
2. Pittsburg State 61 6. Southwest Baptist 154
3. Drury 78 7. Northern Kentucky 166
4. Southern Indiana 90 8. Missouri S&T 180

Women:
1. Mary Ballenger Southern Indiana 17:33.3 1
30. Stephanie Cowherd Drury 19:37.3 28
48. Lindsay Dukewits Drury 20:21.4 40
60. Tia Young Drury 21:05.6 49
62. Melissa Hollon Drury 21:31.8 51
65. Alli Brooks Drury 21:38.1 54
68. Kim Shigeno Drury 21:49.4 P
72. Kaylen Washbourne Drury 22:28.8 P
73. Lindsey Bennett Drury 22:33.3 -
74. Colleen Pickett Drury 22:37.9 -
77. Katie Berkbigler Drury 24:01.8 -
79. Samantha Swift Drury 24:51.8 -

WOMENS TEAM SCORES
1. Missouri Southern 23 5. Northern Kentucky 129
2. Southern Indiana 50 6. Missouri S&T 175
3. Truman State 68 7. Southwest Baptist 216
4. Pittsburg State 100 8. Drury 222

XC Training(10/11)

Drury XC Training(10/11):

Sun(10/11) Off

Mon(10/12) 6:00 am 10-16 miles @ Frisco Trail
(Willard Trailhead/Bullseye)

Tues(10/13) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training

Wed(10/14) 6:30 am 10-12 miles @ Silver Springs

Thur(10/15) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training

Fri(10/16) 6:30 am 10-12 miles @ Phelps Grove

Sat(10/17) Off

Sun(10/18) 7:15 am 8-10 miles @ Lake Springfield

Mon(10/19) 6:45 am 6-8 miles

Tues(10/20) 6:30 am 8-10 miles
4:30 pm strength training

Wed(10/21) 6:45 am 6-8 miles

Thur(10/22) OYO/8:00 am 5-7 miles
Leave 4:00 pm for St. Louis(Pear Tree Inn)

Fri(10/23) 8 am Leave St. Louis for Louisville(La Quinta)
6:30 pm GLVC Banquet

Sat(10/24) GLVC Conference XC Meet @ Bellarmine
(Tom Sawyer State Park/Louisville, KY)
10:00 am Women's 6K
10:45 am Men's 8K

Sun(10/25) Off

Coach Van Arkel
417-873-7567

Cowboy Jamboree Results(10/3)

OSU Cowboy Jamboree Results(10/3)

Men:
1 Chipangama, Jordan Northern Ari 23:44.70
30 Villa Zapatero, Jaime Drury 24:56.20 29
75 Berry, Derek Drury 25:39.50 58
90 Van Arkel, Case Drury 25:53.80 70
124 Lyons, Brad Drury 26:33.40 90
129 Hughes, Geoff Drury 26:36.60 94
148 Yates, Chris Drury 26:48.50 110
168 Duncan, Matt Drury 27:09.60 121
180 Yeager, Charles Drury 27:25.10
183 Chase, Andy Drury 27:28.30
184 Bibens, Robert Drury 27:30.30
192 Gray, Nick Drury 27:34.70
194 Zimmerman, Kevin Unattached 27:36.80
234 Childers, Daniel Drury 28:53.40
244 Buttrum, Glen Drury 29:37.90
246 Mullins, Josh Drury 30:12.50

Men'sTeam Scores:
1 Northern Arizona 52 1 5 13 14 19 38 51
Total Time: 2:00:58.30
Average: 24:11.66

11 Drury 341 29 58 70 90 94 110 121
Total Time: 2:09:39.50
Average: 25:55.90

Women:
1 Badaru, Lillian Texas Tech 17:10.50
117 Cowherd, Stephanie Drury 19:26.80 105
143 Varela, Brenda Drury 20:03.00 124
150 Dukewits, Lindsay Drury 20:10.20 128
165 Shigeno, Kimberly Drury 20:31.60 139
170 Young, Tia Drury 20:39.80 142
191 Washbourne, Kaylen Drury 21:46.50 154
192 Bennett, Lindsey Drury 21:48.30 155
195 Brooks, Alli Drury 21:58.80
199 Hollon, Melissa Drury 22:20.40
202 Pickett, Colleen Drury 22:38.60
207 Rhodes, Courtney Drury 23:36.80
210 Swift, Samantha Drury 24:45.80

Women's Team Scores:
1 Texas Tech 36 1 3 4 9 19 93 120
Total Time: 1:27:37.00
Average: 17:31.40

22 Drury 638 105 124 128 139 142 154 155
Total Time: 1:40:51.40
Average: 20:10.28

XC Training(10/4)

Drury XC Training(10/4):

Sunday(10/4) Off

Monday(10/5) Men: 6:00 am 10-16 miles @ Frisco Trail
Women: 6:30 am 8-10 miles @ Fitness Center

Tuesday (10/6) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Wednesday(10/7) 6:30 am 8-12 miles @ Phelps Grove

Thursday(10/8) 6:30 am 6-8 miles @ Fitness Center
4:30 pm strength training

Friday(10/9) 7:00 am 4-5 miles @ Fitness Center

Saturday(10/10) 6:30 am Leve Drury for Rolla/MS&T
10:00 am Women's 5K 10:45 am Men's 8K

Sunday(10/11) Off

Coach Van Arkel
417-873-7567

XC Training(9/27)

Drury XC Training(9/27):

Sunday(9/27) 7:00 am 8-10 miles @ Lake Springfield

Monday(9/28) 6:30 am 6-8 miles

Tuesday (9/29) 6:15 am WOMEN: 10-12 miles @ Frisco Trail(West Kearney)
6:30 am MEN: 12-16 miles @ Frisco Trail(Willard/Bullseye)
4:30 pm strength training

Wednesday(9/30) 6:30 am 7-9 miles

Thursday(10/1) 6:30 am 6-8 miles @ Silver Springs
4:30 pm 3-4 miles w/ strength training

Friday(10/2) 7:00 am 4-6 miles
Leave Drury 4:00 pm

Saturday(10/3) 9:00 am OSU Cowboy Jamboree

Sunday(10/4) Off

Coach Van Arkel
417-873-7567

Southern Stampede Results(9/19)

Southern Stampede Men's 8K:
1 Kirwa, Daniel SO Harding University 23:11.07 1
9 Villa Zapatero, Jaime JR Drury University 24:05.35 6
40 Berry, Derek JR Drury University 25:10.05 32
52 Van Arkel, Case SO Drury University 25:22.75 41
57 Busch, Steven JR Drury University 25:27.38 44
75 Lyons, Brad SR Drury University 25:46.17 58
76 Yates, Chris JR Drury University 25:46.49 59
92 Duncan, Matt FR Drury University 26:04.68 73
102 Yeager, Charles SR Drury University 26:09.43
120 Ball, Derek FR Drury University 26:20.30
154 Gray, Nick FR Drury University 26:41.56
174 Zimmerman, Kevin UN Unattached X26:55.54
194 Chase, Andy SR Drury University 27:15.72
216 Childers, Daniel JR Drury University 27:37.65
246 Buttrum, Glen SR Drury University 28:14.79
304 Mullins, Joshua SO Drury University 30:10.84

1 U. of Ar. @ Fayetteville 48 2 5 8 15 18 19 20
Total Time: 2:00:56.59
Average: 24:11.32
6 Drury University 181 6 32 41 44 58 59 73
Total Time: 2:05:51.70
Average: 25:10.34

Southern Stampede Women's 5K:
1 Walker, Miranda JR U of A.R. 17:23.64 1
65 Cowherd, Stephanie SR Drury University 19:15.93 60
73 Varela, Brenda FR Drury University 19:30.49 67
79 Dukewits, Lindsay FR Drury University 19:35.53 73
142 Shigeno, Kimberly SR Drury University 20:27.51 123
151 Young, Tia JR Drury University 20:32.03 132
153 Washbourne, Kaylen FR Drury University 20:33.56 134
163 Berkbigler, Katie SO Drury University 20:42.99 141
171 Hollon, Melissa SO Drury University 20:48.64
189 Brooks, Alli FR Drury University 21:00.52
274 Pickett, Colleen SO Drury University 22:14.09
275 Bennett, Lindsey SR Drury University 22:15.17
298 Rhodes, Courtney FR Drury University 23:05.47
316 Swift, Samantha SO Drury University 23:56.66

1 U. of Ar.@ Fayetteville 23 1 2 4 7 9 12 13
Total Time: 1:28:13.90
Average: 17:38.78
14 Drury University 455 60 67 73 123 132 134 141
Total Time: 1:39:21.49
Average: 19:52.30

XC Training(9/20)

Drury XC Training(9/20):

Sunday(9/20) Off

Monday(9/21) 6:00 am 10-16 miles @ Frisco Trail
(Bullseye in Willard)

Tuesday (9/22) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Wednesday(9/23) 6:30 am 8-12 miles @ Silver Springs

Thursday(9/24) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Friday(9/25) 6:30 am 8-12 miles @ Phelps Grove

Saturday(9/26) OYO/4-6 miles w/ strength training

Sunday(9/27) 7:00 am 10-12 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

XC Training(9/13)

Sunday(9/13) 6:15 am Leave College Park
6:45 am 10-16 miles @ Frisco Trail(Walnut Grove Trailhead)

Monday(9/14) 6:30 am 6-8 miles

Tuesday (9/15) 6:30 am 6-8 miles @ Silver Springs
4:30 pm 3-4 miles w/ strength training

Wednesday(9/16) 6:30 am 8-12 miles

Thursday(9/17) 6:30 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Friday(9/18) 7:00 am 4-6 miles

Saturday(9/19) 6:00 am Leave Drury
9:00 am Missouri Southern Stampede

Sunday(9/20) Off

Coach Van Arkel
417-873-7567

XC Training(9/6)

Sunday(9/6) OYO/10-16 miles

Monday(9/7) OYO/6-8 miles

Tuesday (9/8) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Wednesday(9/9) 6:30 am 8-12 miles

Thursday(9/10) 6:30 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Friday(9/11) 6:30 am 8-12 miles

Saturday(9/12) OYO/4-6 miles w/ strength training

Sunday(9/13) 6:15 am Leave College Park
6:45 am 10-16 miles @ Frisco Trail(Walnut Grove Trailhead)

Coach Van Arkel
417-873-7567

XC Training(8/30)

Sunday(8/30) 6:40 am Leave College Park
7:00 am Long Run of 12-16 miles @ Bullseye No. 37(Frisco Trail/Willard)

Monday(8/31) 6:30 am 6-8 miles @ Fitness Center

Tuesday(9/1) 6:30 am 6-8 miles @ Silver Springs
4:00 pm Pictures/3-4 miles w/ strength training

Wednesday(9/2) 6:30 am 8-12 miles

Thursday(9/3) 6:30 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Friday(9/4) 6:30 am 8-12 miles

Saturday(9/5) OYO/4-6 miles w/ strength training

Sunday(9/6) OYO/10-16 miles

Monday(9/7) OYO/6-8 miles

Tuesday (9/8) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Coach Van Arkel
417-873-7567

XC Training(8/20)

Cross Country Pre-Season Practice Schedule:
Thursday(8/20) 7:00 am 8 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX
4:30 pm 2-4 mile warmup w/ strength training

Friday(8/21) 6:30 am 10 miles @ Frisco Trailhead w/ breakfast
Noon Lunch @ CX
4:30 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner @ Jimmie Johns(Grand & Glenstone)

Saturday(8/22) 6:30 am(women) VO2max test; 6 miles w/ strength training
7:30 am(men) VO2max test; 6 miles w/ strength training

Sunday(8/23) 6:30 am Long Run of 12-16 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Coach Van Arkel's

Monday(8/24) 6:30 am Pool/6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Tuesday(8/25) 6:30 am 8-10 miles @ Lake Springfield
4:00 pm Pool/3-4 miles

Wednesday(8/26) 6:30 am 6-8 miles @ Fitness Center

Thursday(8/27) 6:30 am 8-12 miles
4:15 pm Signing Party & strength training

Friday(8/28) 6:30 am 6-10 miles @ Phelps Grove Park

Saturday(8/29) Off

Sunday(8/30) 6:40 aqm Leave College Park
7:00 am 10-16 miles @ Bullseye No. 37(Frisco Trail/Willard)

Coach Van Arkel
417-873-7567

Fall XC Gear

When practice starts we will hand out the following gear to cross country runners:
-Training Shoes
-Short Sleeve Running T-shirts

A few days after practice begins(and hopefully before classes start) we will hand out the following additional gear w/ DRURY logo:
-Nike Rain Jackets
-Adidas Warmups
-Long Sleeve Tops
-Racing Shorts
-Racing Singlets
-Backpacks
-Duffle Bags

There will be a few additional short sleeve running tees available for sale to friends and family as a fundraiser for the team.

Coach Van Arkel
417-873-7567

Off-Season XC Training(8/9)

One more week of base training on your own. We'll back off a little next week just before practice starts.

Sunday(8/9) Long run of 10-14 miles

Monday 8-10 miles

Tuesday am 6-8 miles
pm 3-4 miles w/ strength training

Wednesday 8-10 miles w/ 8x 100m hill repeats

Thursday am 6-8 miles
pm 3-4 miles w/ strength training

Friday 8-10 miles w/ fast finish(10K pace)

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


Coach Van Arkel
417-873-7567

Special Request Re: Inhalers

Under new NCAA rules, any athlete using an inhaler must obtain and have available a note from their doctor if they are on an inhaler or have been prescribed ADHD medicine. The note has to be on official letterhead and must specifically indicate what medicine they are taking, why they are taking it, the dosage, and who is prescribing it. If the athlete does not have this on file and they get drug tested, then the athlete will not be allowed to practice or compete until this note is in their file. It is no longer acceptable to just bring the prescription with you to campus to give to the athletic trainers.

As we receive the medical forms and physicals I will contact each runner who has indicated they are currently using an inhaler and remind them about this requirement.

Coach Van Arkel
417-873-7567

Off-Season XC Training(8/2)

Starting in August we'll try to get close to 70-80 miles/week for the guys and 50-60 miles/week for the girls. Mileage increases by 1-2 miles/day and we add a second workout on Tuesday and Thursday. The most important workouts are the long run, hill repeats and a negative split run on Friday with the last 2-3 miles close to 10k race pace. Core strength work needs to be done 3x/week.

Sunday(8/2) Long run of 10-14 miles

Monday 8-10 miles

Tuesday am 6-8 miles
pm 3-4 miles w/ strength training

Wednesday 8-10 miles w/ 8x 100m hill repeats

Thursday am 6-8 miles
pm 3-4 miles w/ strength training

Friday 8-10 miles w/ fast finish(10K pace)

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


Coach Van Arkel
417-873-7567

Why We Do What We Do

Cross Country season is our chance as Drury runners to train together as a team and compete as individuals and as a team in fall meets. I believe both our men's and women's teams are strong enough and have enough fast runners to do well at the GLVC meet and also qualify for the NCAA National D2 Cross Country Championships. My goal is to help you run your best at those important meets.

We run long in training sometimes, we run hard in training sometimes and we run short and easy sometimes. All are important components of total running fitness. The 6000m to 100000m races are 85%-90% aerobic, and only a small percentage anaerobic, so most of our summer & fall training focuses on aerobic volume. The aerobic system is substantially more efficient than the anaerobic system so it is important to maximize aerobic capacity, which results in improved cardiac output, increased capillarization and oxygen extraction, slow twitch muscle fiber recruitment and numerous positive metabolic adaptations. The reality is that aerobic capacity takes much longer to develop, relative to anaerobic fitness, which is why we start the summer building mileage. It is not possible to be a competitive cross country runner at the NCAA D2 level without doing the summer training. Shortly after practice starts we'll add more tempo runs and faster intervals to develop anaerobic capacity and improve our ability to buffer the acidity that comes from running without adequate oxygen. In the meantime, we also want to stay as strong as possible(thus, hills & core work) and avoid illness and injury(thus, plenty of sleep, rest, water, stretching and ice baths).

I promise to do my best to give you through the season the proper training and workouts(and the right amount of rest) and guide you to the end of the season so you can meet your personal goals and team goals. I'm looking forward to being with you again as your coach and I am excited about what we can accomplish as a team.

Coach Van Arkel

Pre-Season Practices Start August 20/Reminders

Practice begins Thursday August 20 at 7 am.

-All runners must have all medical forms, including insurance card and a physical approved by a physician, on file with the trainers BEFORE August 20. Signed forms can be mailed to Jon Van Arkel; Drury Athletics; 900 N. Benton; Springfield, MO 65802, or also faxed to Coach Van Arkel(fax# 303-362-7556).

-Housing will be open and runners can move in as early as August 15 by getting your keys from Security.

-Please forward your biographies to Eric Pannell as soon as possible so he can put together the cross country roster.

-I will be at the Fitness Center at 9 am on August 17, 18 & 19 if anyone has forms to turn in or questions.

-Pre-Season Practice Schedule:
Thursday(8/20) 7:00 am 8 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX(optional)
4:30 pm 2-4 mile warmup w/ strength training

Friday(8/21) 6:30 am 10 miles @ Frisco Trailhead w/ breakfast
Noon Lunch @ CX(optional)
4:30 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner

Saturday(8/22) 6:30 am(women) VO2max test; 6 miles w/ strength training
7:30 am(men) VO2max test; 6 miles w/ strength training

Sunday(8/23) 6:30 am Long Run of 12-16 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Van Arkel's

Monday(8/24) 6:30 am 6-8 miles @ Fitness Center
4:30 pm Pool/2-4 miles w/ strength training

Tuesday(8/25) 6:30 am 8-10 miles @ Lake Springfield
4:30 pm Pool/Stretching/Ice

Wednesday(8/26) 6:30 am 6-8 miles @ Fitness Center

During the season plan on practicing between 6 am and 8:30 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 September 5, 6 & 7(Labor Day weekend). Fall Break is the weekend of the GLVC Conference Meet.

Coach Van Arkel
417-873-7567

XC Runner Bio's/Roster

XC Roster: All runners, including returning runners, need to forward to Eric Pannell(epannell@drury.edu) answers to the following questions so the Sports Information Office can 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: _________________________________

XC Housing Info

Cross Country runners can arrive and move in to housing as early as Saturday August 15. Check in at the Security Office to pick up 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 also pick up their parking pass at this time (provide license plate number and car make/model). When the student arrives at the 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 in to Holly at the Housing Office.

Practice starts August 20 at 7 am at the Fitness Center.

Coach Van Arkel
417-873-7567

Off-Season XC Training(7/19 & 7/26)

The men will be running 80 miles the first week of practice and the women will be running more than 60 miles that week so it is important to gradually increase volume over the summer. From now until practice starts the men should be running as much as or perhaps more than 60-70 miles/week. The women should be running 40-50 miles/week until the beginning of practice. Besides building strength over the summer and getting use to running long, it is also important for us to have an extended period of aerobic base training before we start running harder and faster after the season begins. Continue doing the core strength workouts twice each week and the hill repeats once each week. Most of the week's running can be at conversational pace but still run the hill repeats hard and try to increase the pace on the last half of the Friday run. You may also want to break up one or two workouts each week into two different sessions to help recovery and get your body used to the days we will be practicing twice/day after the season starts.

Sunday(7/19 & 7/26) Long run of 10-14 miles

Monday 7-9 miles

Tuesday 7-9 miles w/ strength training

Wednesday 7-9 miles w/ hill repeats

Thursday 7-9 miles w/ strength training

Friday 8-11 miles

Saturday 4-6 miles or swim/bike


Coach Van Arkel
417-873-7567

Training Shoe Orders by 7/17

I will be ordering training shoes on July 17. Please forward to me the brand, model & size of training shoes you run in by this date so I can order a pair for you and have them available when practice starts. I will be out of state after July 17 for the rest of the month and may not have your training shoes on hand when practice starts if I do not hear from you by then.

Coach Van Arkel
xcountry@drury.edu

Off-Season XC Training(7/5 & 7/12)

Cross country training picks up a bit, with more mileage the next two weeks and a session of hill repeats each week. Women should be running between 40-50 miles/week. Men should be running 50-60 miles/week. The long run can be from 70 to 90 minutes at a conversational pace. During the week add a set of hill repeats(6-8 repeats up a 150-200 m hill at 3k race pace with a recovery jog back down) and do at least two core/strength training workouts. These should consist of crunches, pushups, dips and planks(up, down & each side with leg raises).

Sunday(7/5 & 7/12) Long run of 9-13 miles

Monday 6-8 miles

Tuesday 7-9 miles w/ strength training

Wednesday 6-8 miles w/ hill repeats

Thursday 7-9 miles w/ strength training

Friday 8-10 miles

Saturday 4-6 miles or swim/bike


Coach Van Arkel
417-873-7567

Upcoming events for XC Runners

Bio's: The Athletic Department will ask each runner to complete a questionnaire for our Drury Panthers web site. I'll post that soon and ask you to forward that biographical information to me or to Eric Pannell at the Drury Sports Information Office.

Physicals: Each runner must get a physical, sign a waiver/consent form and have health insurance on file before practice starts August 20. The forms are available to download on the Athletic Training web page. When completed, forward them to me or to the athletic trainers.

Shoes: Each of you should forward to me the brand, model & size of training shoes you run in so I can order a pair for you and have them available when practice starts. If your current running shoes are older and worn and won't make it through this summer's training you may need to get some new training shoes now on your own.

Running: Run on soft surfaces as much as you can, but also run the roads some, especially areas with lots of hills. Try to follow a hard/easy pattern(if you run hard one day run easier the next). Run early in the day to avoid the heat if you can and stay hydrated.

Injuries: If you are sore, back off and do some cross training. Don’t run through sharp pain and ice those areas that are sore. If soreness persists and you are unable to run after resting a couple of days, please contact a sports medicine clinic and inform Coach.

Strength Training: Do core strength work(crunches, pushups, dips, etc.) at least twice each week. We'll do lots of this in the fall.

Like I have said before, be as consistent as possible with your training.

Coach Van Arkel
xcountry@drury.edu
417-873-7567

Off-Season XC Training

Training for the fall cross country season has begun. The idea over the next several weeks is to be consistent and develop a routine that allows for running every day(or at least 6 days/week). We will be building our aerobic base and eventually add more strength work. Weekly mileage for women should be at least 35-45 miles with one long run(> 60 minutes) each week. Men should be running 45-55 miles/week with one long run(> 70 minutes). For the next two weeks the pace can be relatively easy(conversational) on all runs. No speed work or tempo running needs to be done, but do try to run hilly courses as often as possible. Core strength work should be done at least twice each week with 3 sets of pushups, crunches, and dips. Hammer curls can also be added if you have access to dumbbells. In two weeks we will slightly increase our mileage and add hill repeats.

Remember to stay hydrated. Drink water before you run and lots of juice/sports drinks after you run.

Sunday(6/21 & 6/28) Long run of 8-12 miles

Monday 5-7 miles

Tuesday 6-8 miles w/ strength training

Wednesday 6-8 miles

Thursday 6-8 miles w/ strength training

Friday 8-10 miles

Saturday 4-6 miles or swim/bike


Coach Van Arkel
417-873-7567

2009 Fall Cross Country Schedule

Tentative Fall 2009 Cross Country Schedule:

August 20, 2009 @ 7 am First Practice

September 19, 2009 @ Southern Stampede(MSSU/Joplin, MO)

October 3, 2009 @ Cowboy Jamboree(OSU/Stillwater, OK)

October 10, 2009 @ GLVC v. MIAA Challenge(MS&T/Rolla, MO)

October 24, 2009 @ GLVC Champs(Bellarmine/Louisville, KY)

November 7, 2009 @ NCAA Great Lakes Regional(Wisc.Parkside/Kenosha, WI)

November 21, 2009 @ NCAA Champs(USI/Evansville, IN)

Fall Break is the weekend of the GLVC meet in Louisville, KY. Other than possibly leaving campus for a couple of days and running on your own during Labor Day weekend(September 5,6&7), expect to have no more than one day at a time off from practice each week during the fall season. Remember, every runner is at every practice unless you are in class.

Coach Van Arkel
417-873-7567

Summer Training/First Practice August 20

Our first Drury cross country practice will be Thursday, August 20, at 7 am. All runners need to be on campus by then. Freshmen orientation starts just two days later. Insurance and a physical(by a physician) and signed consent forms are REQUIRED before the first practice. Medical forms are available and can be downloaded on the Drury Athletics web page under Athletic Training. The team may be also getting physicals from Drury doctors as we arrive on campus in August. If you move during the summer or leave home for an extended period of time be sure I have a good mailing address for you. The NCAA may want to conduct random drug tests and all student athletes on the roster are subject to being tested year round.

I will make specific suggestions regarding workouts starting June 20. That will give us eight weeks prior to August 16 to increase mileage, develop aerobic fitness and add some other strength/hill workouts. By mid-June we should be running consistently(six days/week), be in a summer routine, become acclimated to the heat, and be doing a couple of core strength workouts(crunches, planks, pushups and dips) each week.

Eventually, I will be asking runners to forward biographical information for the Drury web site and to also forward training shoe details so I can get everyone a pair of new training shoes by the beginning of practice.

Coach Van Arkel
417-873-7567

Drury Track Record Board(5/31/09)

Drury Track Record Board as of 5/31/09:

Women’s 1500m Track:
1. 4:56 Tia Young MSSU 2008
2. 5:02 Elizabeth Hurford UMR 2007
3. 5:14 Katie Berkbigler PSU 2009
4. 5:19 Veronica Bible UMR 2004
5. 5:20 Melissa Hollon GLVC 2009
6. 5:23 Sara Murzynsky GLVC 2008
7. 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. 10:54 Tia Young PSU 2009
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. 19:33 Tia Young Mizzou 2009
7. 19:35 Elizabeth Hurford FSU 2006
8. 19:36 Emily Schmittel FSU 2006
3000m Steeplechase Track:
1. 12:57 Lindsey Bennett MS&T 2009

Men’s 1500m Track:
1. 3:56 Jaime Villa Zapatero PSU 2009
2. 3:58 Geoff Hughes GLVC 2009
3. 3:59 Case Van Arkel PSU 2009
4. 4:02 Charles Yeager PSU 2009
5. 4:04 Derek Berry PSU 2009
6. 4:06 Chris Yates PSU 2009
7. 4:08 Ryan Mee UMR 2005
7. 4:08 Andy Chase MS&T 2009
9. 4:10 Chad Limberg USA 2005
10. 4:11 Nathan Poindexter USA 2005
11. 4:12 Matt Van Arkel MSSU 2005
Men’s 3000m Track:
1. 8:32 Jaime Villa Zapatero Drury 2009
2. 8:44 Case Van Arkel Drury 2009
3. 8:59 Matt Van Arkel Drury 2009
4. 9:00 Ryan Mee MSU 2005
5. 9:13 Chris Yates Drury 2009
6. 9:16 Nathan Poindexter MSU 2005
7. 9:20 Charles Yeager Mizzou 2007
8. 9:22 Andy Chase Mizzou 2007
9. 9:24 Chad Limberg MSU 2005
10. 9:25 Brad Lyons Drury 2009
11. 9:25 Robert Bibens 2009
Men’s 5000m Track:
1. 14:38 Jaime Villa Zapatero KU 2008
2. 14:57 Case Van Arkel GLVC 2009
3. 15:15 Geoff Hughes KU 2009
4. 15:16 Derek Berry GLVC 2009
5. 15:17 Steven Busch KU 2008
6. 15:21 Ryan Mee Mizzou 2005
7. 15:31 Charles Yeager Mizzou 2009
8. 15:35 Ross MacDonald MSSU 2004
9. 15:37 Chad Limberg MSSU 2004
9. 15:37 Chad Jolliff Mizzou 2005
9. 15:37 Matt Van Arkel PSU 2009
9. 15:37 Chris Yates Mizzou 2009
Men's 10000m Track:
1. 30:39 Jaime Villa Zapatero Mizzou 2009
2. 32:09 Chris Yates GLVC 2009
3. 33:04 Charles Yeager Mizzou 2008
4. 33:08 Matt Van Arkel GLVC 2009
5. 33:11 Kevin Zimmerman Mizzou 2008
6. 33:14 Robert Bibens GLVC 2009
7. 33:32 Brad Lyons Mizzou 2009
8. 33:56 Glen Buttrum Mizzou 2008
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. 10:32 Robert Bibens PSU 2009

Drury Results from GLVC T&F Meet 5/2/09

2009 GLVC Men's T&F results:
http://www.glvcsports.org/sports/mtrack/2009/
Men_GLVC_Track_Results_2009.htm

2009 GLVC Women's T&F results:
http://www.glvcsports.org/sports/mtrack/2009/
Women_GLVC_Track_Results_2009.htm

Geoff Hughes & Case Van Arkel both received All-GLVC Second Team honors for their high finishes in the 1500m and 5000m.

Coach Van Arkel
417-873-7567

Track Training: Week of April 19

Track Training: Week of April 19:

Sun(4/19) off

Mon(4/20) 6:15 am 8-12 miles

Tue(4/21) 4:00/4:30 pm 6-8 miles & Strength Training

Wed(4/22) 6:30 am 6-10 miles @ Track

Thu(4/23) 4:30 pm 4-6 miles & Strength Training

Fri(4/24) 4-6 miles
Noon Leave Drury for Missouri Southern

Sat(4/25) off

Sun(4/26) 7:00 am 8-12 miles

Mon(4/27) 6:30 am 6-8 miles

Tues(4/28) 4:30 pm 4-6 miles

Wed(4/29) 7:00 am 6-8 miles

Thurs(4/30) 7:00 am 6-8 miles
9 am Leave Drury for Indianapolis(La Quinta Inn)

Fri(5/1) GLVC T&F Meet @ Indianapolis(IUPUI Track)

Sat(5/2) GLVC Meet @ Indianapolis(IUPUI Track)

Coach Van Arkel
873-7567

Drury Track Results 4/16-4/18 & 4-24

Kansas Relays(Kansas Univ./Lawrence) April 16:
http://www.deltatiming.com/events/2009/kansas_relays/results2.htm

John McDonnell Invite (Univ. Arkansas/Fayetteville) April 17:
http://www.flashresults.com/2009_Meets/outdoor
/McDonnellInvite/?SPSID=30837&SPID=2430&DB_OEM_ID=6100

Dewey Allgood Invite(Missouri S&T/Rolla) April 18:
Women:
http://sports.mst.edu/custompages/Women's%20Track%20and%20Field
/2009/Dewey%20Allgood%20Invitational/DeweyAllgoodResultsWomen.htm
Men:
http://sports.mst.edu/custompages/Men's%20Track%20and%20Field
/2009/Dewey%20Allgood%20Invitational/DeweyAllgoodResultsMen.htm

Bill Williams Open(Missouri Southern) April 24:
http://www.mssu.edu/athletics/menstrackandfield/2009/WilliamsLaptad-
Results09.htm

Drury Track Results 4/11/09

Pittsburg State Gorilla Classic April 11:

http://www.pittstategorillas.com/releases/TF-gorillaclassic-results.pdf

Track Training: Week of April 12

Track Training: Week of Apr. 12:

Sun(4/12) off

Mon(4/13) 6:30 am 8-12 miles

Tue(4/14) OYO 6-8 miles w/ Strength Training

Wed(4/15) 6:30 am 8-10 miles @ Track

Thu(4/16) OYO 6-8 miles w/ Strength Training

Fri(4/17) OYO 4-6 miles

Sat(4/18) 10 am Leave for Missouri S&T

Sun(4/19) off

Mon(4/20) 6:30 am 8-12 miles

Coach Van Arkel
417-873-7567

Drury Track Results 3/27/09

Drury Track Results from the Missouri Relays 3/27/09

Mens 5000 Meter Run Univ./Open
1 Leyden Tolhurst Drake 14:54.73
4 Case Van Arkel FR Drury 15:17.41
6 Geoff Hughes JR Drury 15:27.17
8 Charles Yeager JR Drury 15:31.41
10 Derek Berry SO Drury 15:34.06
13 Chris Yates SO Drury 15:37.51
16 Matt Van Arkel SR Drury 15:40.76
18 Andy Chase JR Drury 15:53.38
34 Glen Buttrum JR Drury 16:28.69
43 Daniel Childers SO Drury 16:47.84
Mens 10000 Meter Run Univ./Open
1 Jaime Villa Zapatero SO Drury 30:39.97
5 Kevin Zimmerman (unattached) 33:22.00
6 Brad Lyons JR Drury 33:32.68
7 Robert Bibens SO Drury 33:50.52
Womens 3000 Meter Run Univ./Open
1 Katie Coomer SO Drake 10:50.58
6 Katie Berkbigler FR Drury 11:48.20
7 Sooner Davenport SO Drury 11:53.05
8 Melissa Hollon FR Drury 12:11.66
9 Lindsey Bennett JR Drury 12:23.76
10 Samantha Swift FR Drury 12:59.61
11 Colleen Pickett FR Drury 13:01.37
Womens 5000 Meter Run Univ./Open
1 Serena Burla RIADHA 16:32.16
16 Kimberly Shigeno JR Drury 19:32.15
17 Tia Young SO Drury 19:33.15
Womens High Jump Univ./Open
1 Stacey Swineburg Missouri 1.60m 5-03.00
1.45 1.50 1.55 1.60 1.65
4 Brianne Holtkamp JR Drury 1.55m 5-01.00
1.45 1.50 1.55 1.60
11 Corinne McEwen FR Drury 1.45m 4-09.00
1.45 1.50

Track Training: Week of March 29

Track Training: Week of Mar. 29:

Sun(3/29) 7:15 am 8-14 miles @ Bread Co.

Mon(3/30) 6:30 am 6-8 miles & Strength Training

Tue(3/31) 4:00/4:30 pm 6-8 miles

Wed(4/1) 6:30 am 6-10 miles @ Track

Thu(4/2) 4:30 pm 4-6 miles & Strength Training

Fri(4/3) 6:30 am 6-8 miles

Sat(4/4) 9 am 8-10 miles @ Phelps Grove

Sun(4/5) off

Mon(4/6) 6:30 am Team Picture/8-12 miles

Tues(4/7) 7:00 am OR 4:00/4:30 pm 4-6 miles w/ Strength Training

Wed(4/8) 6:30 am 8-10 miles @ Track

Thurs(4/9) 7:00 am OR 4:30 pm 6-8 miles w/ Strength Training

Fri(4/10) OYO 6-8 miles

Sat(4/11) 9 am Leave Drury for Pittsburg State

Sun(4/12) Off

Mon(4/12) 6:30 am 8-12 miles

Coach Van Arkel
417-873-7567

Track Training: Week of Mar. 22

Track Training: Week of Mar.22:

Sun(3/22) 10-14 miles

Mon(3/23) 5-7 miles & Strength Training

Tue(3/24) 6-10 miles w/ 12 x 300

Wed(3/25) 8-10 miles

Thu(3/26) 4-6 miles

Fri(3/27) Noon Leave Drury for Missouri Relays(Columbia, MO)

Sat(3/28) off

Sun(3/29) 7:15 am 8-14 miles @ Bread Co(Elm & Nat.)

Mon(3/30) 7:00 am 6-8 miles

Coach Van Arkel
417-873-7567

Drury Track Results 3/14/09

3/14/09 DUAL MEET: DRURY VS. EVANGEL
Harrison Stadium (Springfield, MO)

Women's 200 M. DASH
1-JULIE BOYACK—EV 29.5
3-JENN DEAN—DU 34.2

Women's 400 M. DASH
1-KIMBERLY PASCHE—EV 70.3
2-JENN DEAN—DU 75.9

Women's 800 M. DASH
1-SARA MURZYNSKY—DU 2:27.9
3-SAMANTHA SWIFT—DU 2:51.5

Women's 1500 M. RUN
1-KRISTIN OSTREM—EV 5:17.2
2-KATIE BERKBIGLER—DU 5:27.3
3-SOONER DAVENPORT—DU 5:43.4
4-SAMANTHA SWIFT—DU 5:51.6

Women's 3000 M. RUN
1-KIM SHIGENO—DU 11:16.0
2-TIA YOUNG—DU 11:29.2
3-LINDSEY BENNETT—DU 12:03.1
4-MELISSA HOLLON—DU 12:04.1
5-COLLEEN PICKETT—DU 13:16.4

Women's 4 X 400 RELAY
1-EVANGEL 4:24.7
2-DRURY 4:34.1

Women's HIGH JUMP
1-BRIANNE HOLTKAMP—DU 5’ 2”
2-CORINNE MCEWEN—DU 5’ 0”

Men's 400 M. DASH
1-CLAY LONG - DU 63.7

Men's 800 M. DASH
1-GEOFF HUGHES—DU 2:02.9
2-ANDY CHASE—DU 2:04.1
4-GLEN BUTTRUM—DU 2:14.9
6-CLAY LONG—DU 2:44.3

Men's 1500 M. RUN
1-GEOFF HUGHES—DU 4:10.4
2-ANDY CHASE—DU 4:12.6
4-GLEN BUTTRUM—DU 4:35.0

Men's 3000 M. RUN
1-JAIME VILLA ZAPATERO-DU 8:32.7
2-CASE VAN ARKEL-DU 8:44.3
4-MATT VAN ARKEL—DU 8:59.3
5-CHRIS YATES—DU 9:13.1
7-BRAD LYONS—DU 9:25.4
8-ROBERT BIBENS—DU 9:25.7
9-CHARLES YEAGER—DU 9:46.3
10-DAN CHILDERS—DU 9:55.3

Men's SHOT PUT
1-TAYLOR MOON—DU 32’ 3 ½”

Men's HIGH JUMP
1-REMINGTON KNIGHT—DU 5’ 8”

Track Training: Week of Mar. 8

Track Training: Week of Mar. 8:

Sun(3/8) 7:15 am 8-14 miles @ Fitness Center

Mon(3/9) 7:00 am 5-7 miles & Strength Training or Pool

Tue(3/10) 4:00/4:30 pm 8-10 miles w/ Hills

Wed(3/11) 6:30 am 8-10 miles @ Track

Thu(3/12) 7:00 am 4-6 miles w/ Strength Training or 4:30 pm 4-6 miles w/ Strength Training

Fri(3/13) 7:00 am 6-8 miles

Sat(3/14) 10 am Track Meet @ Harrison Stadium

Sun(3/15) off

Mon(3/16) 6:30 am 8-12 miles

Tues(3/17) 4:00/4:30 pm 4-6 miles w/ Strength Training

Wed(3/18) 6:30 am 8-10 miles @ Track

Thurs(3/19) 7:00 am 4-6 miles w/ Strength Training or 4:30 pm 4-6 miles w/ Strength Training

Fri(3/20) 6:30 am 8-12 miles

Sat(3/21) off/Spring Break

Coach Van Arkel
417-873-7567

Track Training: Week of Mar. 1

Track Training: Week of Mar. 1:

Sun(3/1) 7:15 am 8-14 miles @ Bread Co.(Elm & Nat.)

Mon(3/2) 7:00 am 5-7 miles & Strength Training or Pool

Tue(3/3) 4:00/4:30 pm 8-10 miles @ Track

Wed(3/4) 6:30 am 8-10 miles

Thu(3/5) 7:00 am or 4:30 pm 4-6 miles w/ Strength Training

Fri(3/6) 6:15 am 8-10 miles @ Phelps Grove

Sat(3/7) off/Strength Training

Sun(3/8) 7:15 am 8-14 miles @ Fitness Center

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 22

Track Training: Week of Feb. 22:

Sun(2/22) 7:15 am 8-10 miles @ Lake Springfield

Mon(2/23) 7:00 am 5-7 miles & Strength Training or Pool

Tue(2/24) 4:00/4:30 pm 5-7 miles @ Track

Wed(2/25) 6:30 am 8-10 miles

Thu(2/26) 7:00 am or 4:30 pm 4-6 miles w/ Strength Training

Fri(2/27) 6:30 am 10-12 miles

Sat(2/28) off/Strength Training

Sun(3/1) 7:15 am 8-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 15

Track Training: Week of Feb. 15:

Sun(2/15) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)

Mon(2/16) 7:00 am 5-7 miles & Strength Training or Pool

Tue(2/17) 4:00/4:30 pm 5-7 miles @ Track

Wed(2/18) 6:30 am 8-10 miles

Thu(2/19) 6:30 am 6-8 miles @ Silver Springs
4:00/4:30 pm Strength Training

Fri(2/20) 6:30 am 8-10 miles

Sat(2/21) off/Strength Training

Sun(2/22) 7:15 am 8-10 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Pre-Season Training: Week of Feb. 8

Pre-season Training: Week of Feb. 8:

Sun(2/8) 7:00 am 10-14 miles @ Bread Co.(East Sunshine)

Mon(2/9) 6:45 am 5-7 miles & strength training

Tue(2/10) 4:00/4:30 pm 6-8 miles @ Track

Wed(2/11) 6:45 am 8-10 miles

Thu(2/12) 4:30 pm 6-8 miles @ Silver Springs

Fri(2/13) 6:45 am 8-10 miles & strength training

Sat(2/14) off/Noon Basketball Concessions

Sun(2/15) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Pre-Season Training: Week of Feb. 1

Pre-season Training: Week of Feb. 1:

Sun(2/1) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)

Mon(2/2) 6:45 am 7-9 miles

Tue(2/3) 4:15 pm 6-8 miles @ Track & strength training

Wed(2/4) 6:45 am 8-10 miles

Thu(2/5) 4:30 pm 6-8 miles @ Silver Springs & strength training

Fri(2/6) 6:45 am 8-10 miles

Sat(2/7) off

Sun(2/8) 7:00 am 10-14 miles @ Bread Co.(East Sunshine)

Coach Van Arkel
417-873-7567

Pre-Season Training: Week of Jan. 25

Pre-season Training: Week of Jan. 25:

Sun(1/25) 7:00 am 10-13 miles @ Bread Co.(E. Sunshine)

Mon(1/26) 6:30 am 7-9 miles w/ strides

Tue(1/27) 4:20 pm 6-8 miles & strength training

Wed(1/28) 8:00 am 7-9 miles

Thu(1/29) 4:20 pm 6-8 miles & strength training

Fri(1/30) 6:45 am 6-10 miles

Sat(1/31) off

Sun(2/1) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Pre-Season Training: Week of Jan. 18

Practice starts Thursday Jan. 22 at 4:30 pm at the Fitness Center. See you then.

Pre-season Training: Week of Jan. 18:

Sun(1/18) Long run of 10-13 miles(1&1/2 hour)

Mon(1/19) 7-9 miles(1 hour)

Tue(1/20) 6-8 miles w/ smooth strides(6x80m) & strength training

Wed(1/21) 7-9 miles w hill repeats(6x200m hill @ 3k pace))

Thu(1/22) 4:30 pm 7-9 miles(1 hour) & strength training

Fri(1/23) 6:30 am 6-8 miles w/ hill repeats

Sat(1/24) off

Sun(1/25) 7:00 am 10-14 miles @ Bread Company(E. Sunshine)

Coach Van Arkel
417-873-7567

2009 Drury T&F Schedule

Drury Panthers
Track & Field Competitions Spring 2009

March 14(Sat) Dual Meet @ Drury(Springfield, MO)

March 27(Fri) & 28(Sat) Missouri Relays @ Mizzou(Columbia, MO)

April 4(Sat) Big Bear Invite @ Missouri State(Springfield, MO)

April 11(Sat) Gorilla Classic @ Pitt State(Pittsburg, KS)

April 18(Sat) Dewey Allgood Invitational @ Missouri S&T(Rolla, MO)

April 24(Fri) Bob Williams Invite @ MSSU(Joplin, MO)

May 1(Fri) & 2(Sat) GLVC Champs(Indianapolis, IN)

May 22(Fri) & 23(Sat) NCAA DII T&F Nationals

Coach Van Arkel
417-873-7567

Winter Off-Season Training: Week of Jan. 11

Off-season training for T&F becomes more specific as we get close to the start of practice. Consistency and volume are key, which means getting out in cold weather and putting in the miles. The weekly long run is still THE most important workout. Once a week do at least six strides(gradual 80m accelerations on grass-hold top speed for 20m) at the end of a run. Once a week do at least six repeats up a longish(200m) hill at close to 3000m pace. Later in the week add another set of short, steep hill repeats run slightly faster with high knee lift and arm movement. At least twice during the week do core strength training( 2 sets of crunches/planks/pushups/curls).

800m/1500m runners can expect to do quite a bit of strides, speed drills, bounding and core strength work when practice starts. 5000m/10000m runners can expect to do much of that along with higher mileage as the outdoor season gets closer.

Off-season Training: Week of Jan. 11:

Sun(1/11) Long run of 10-13 miles(1&1/2 hour)

Mon(1/12) 7-9 miles(1 hour)

Tue(1/13) 6-8 miles w/ smooth strides(6x80m) & strength training

Wed(1/14) 7-9 miles w hill repeats(6x200m hill @ 3k pace))

Thu(1/15) 8-10 miles(1&1/4 hour)

Fri(1/16) 6-8 miles w/ hill repeats(8x100m STEEP hill at 1500m pace) & strength training

Sat(1/17) 5-7 miles or cross training or rest

Coach Van Arkel
417-873-7567