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