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
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