Cross Country Practice Schedule:
Friday(8/20) Move in to Dorms/Apartments
Saturday(8/21) ALL MEDICAL FORMS DUE!!!
1:00 pm Team Meeting with Freshmen @ Fitness Center
4:00 pm Physicals for all Cross Country Runners
-(can also be done Aug. 8 or Aug. 15 at Drury)
Sunday(8/22) 7:00 am 6-8 miles @ Fitness Center
Monday(8/23) 7:00 am 6-8 miles @ Fitness Center
2:00 pm Required Team Meeting re NCAA Rules @ Lay Hall
4:00 pm 3-4 miles w/ strength training @ Fitness Center
Tuesday 6:30 am 6-8 miles @ Fitness Center
Coach Van Arkel
xcountry@drury.edu
Thursday, July 29, 2010
Saturday, July 24, 2010
XC Training: July 25 & August 1
After several weeks of consistent running it is time to increase mileage again so that the total mileage run during the last four weeks of the summer break is higher than the preceding four weeks. Try to increase mileage by an average of at least one mile per day(an extra 7-8 minutes or so of running). For example, if you ran 56 miles this past week(8 miles/day) then run 63 miles(9 miles/day). If you ran 65 miles, then try for 72 miles. Except for hill repeats and now one run each week when you pick up the tempo somewhat for the last 20 minutes of the run, the pace for most of your running can remain relaxed/conversational. We are still building our aerobic base and won't start extensive speedwork until we are 6-8 weeks away from the most important meets. Please do core strength work(crunches/pushups/planks/dips) at least two times during the week. It's hot so always drink plenty of water before and after your run, as well as later during the day, to stay hydrated.
Sunday Long run of 10-14 miles(> 75 minutes)
Monday 7-9 miles w/ strength training
Tuesday 8-11 miles
Wednesday 7-9 miles(last 20 minutes slightly faster pace)
Thursday 7-9 miles w/ strength training
Friday 7-9 miles w/ hill repeats
Saturday 5-7 miles or swim/bike
Coach Van Arkel
xcountry@drury.edu
Sunday Long run of 10-14 miles(> 75 minutes)
Monday 7-9 miles w/ strength training
Tuesday 8-11 miles
Wednesday 7-9 miles(last 20 minutes slightly faster pace)
Thursday 7-9 miles w/ strength training
Friday 7-9 miles w/ hill repeats
Saturday 5-7 miles or swim/bike
Coach Van Arkel
xcountry@drury.edu
Monday, July 19, 2010
Training Shoes/Fall XC Gear
Most of you have provided me with your shoe orders, but there are a few who have not. Some running shoe models are hard to get and if you have not yet forwarded shoe info we may not have trainers for you at the beginning of practice.
When practice starts we will hand out the following gear to cross country runners:
-Training Shoes & Socks
-Running/Racing Shorts
-Short sleeve Tee's
-Long Sleeve Tops
-Hooded Sweatshirts
-Backpacks/Bookbags
-Gym Sacks
A few days after practice begins we will hand out the following additional gear w/ DRURY logo:
-Nike Rain Jackets
-Adidas Warmups
-Racing Singlets
-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
xcountry@drury.edu
When practice starts we will hand out the following gear to cross country runners:
-Training Shoes & Socks
-Running/Racing Shorts
-Short sleeve Tee's
-Long Sleeve Tops
-Hooded Sweatshirts
-Backpacks/Bookbags
-Gym Sacks
A few days after practice begins we will hand out the following additional gear w/ DRURY logo:
-Nike Rain Jackets
-Adidas Warmups
-Racing Singlets
-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
xcountry@drury.edu
Thursday, July 15, 2010
Physicals/First Practice/Move-in
Physicals for all cross country runners will be given by the team doctors on Saturday, August 21, at 4 pm at the Fitness Center. You do not need to get a physical before arriving at Drury. Medical Forms must be turned into the athletic trainers or Coach Van Arkel by August 21. There are other earlier dates for physicals on August 8 & August 15 if you are in town and can be on campus. Our first running practice is Sunday, August 22, at 7 am at the Fitness Center. All runners can move into dorms/apartments as early as Friday, August 20.
**Remember** NO PHYSICAL or NO MEDICAL FORMS = NO PARTICIPATION !!!
Dates for Physicals on campus:
Sunday August 8th @ 4:00pm(Volleyball and any cross country athletes able to be here)
Sunday August 15th @ 4:00pm(Soccer and any cross country athletes able to be here)
Saturday August 21st @ 4:00pm: All CROSS COUNTRY runners
Freshmen will have a short team meeting Saturday, August 21, at 1 pm at the Fitness Center.
Coach Van Arkel
xcountry@drury.edu
**Remember** NO PHYSICAL or NO MEDICAL FORMS = NO PARTICIPATION !!!
Dates for Physicals on campus:
Sunday August 8th @ 4:00pm(Volleyball and any cross country athletes able to be here)
Sunday August 15th @ 4:00pm(Soccer and any cross country athletes able to be here)
Saturday August 21st @ 4:00pm: All CROSS COUNTRY runners
Freshmen will have a short team meeting Saturday, August 21, at 1 pm at the Fitness Center.
Coach Van Arkel
xcountry@drury.edu
Saturday, July 10, 2010
XC Training: July 11 & 18
We are adding more total mileage the next two weeks along with the long run 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. Increase your 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(face up & face down, both with alternate leg raises).
Sunday(7/11 & 7/18) Long run of 9-13 miles
Monday 6-8 miles
Tuesday 7-9 miles w/ strength training
Wednesday 8-10 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
xcountry@drury.edu
Sunday(7/11 & 7/18) Long run of 9-13 miles
Monday 6-8 miles
Tuesday 7-9 miles w/ strength training
Wednesday 8-10 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
xcountry@drury.edu
Wednesday, July 7, 2010
Reminders
Important Reminders for all cross country runners:
PHYSICALS: Physicals for all runners(new and returning) will be given by Drury team doctors on Saturday, August 21, at 4 pm at the Fitness Center.
MEDICAL FORMS: All runners must have all medical forms, including insurance card(front & back) on file with the trainers BEFORE August 21. Signed forms can be returned to the athletic trainers or mailed to Jon Van Arkel @ Drury Athletics; 900 N. Benton; Springfield, MO 65802, or also faxed to Coach Van Arkel(fax# 303-362-7556). Links to the forms are on this blog and on the Drury Panthers Athletic Training web page.
ROSTER INFO: Please forward your biographies to me or to Eric Pannell as soon as possible so he can put together the cross country roster. Sports Information wants only cross country highlights, no track highlights, for use on the cross country roster web page.
TRAINING SHOES: We will be ordering training shoes soon so each runner on the team has a new pair of trainers in the fall. All runners need to contact Coach Van Arkel(xcountry@drury.edu) with their training shoe brand, model and size(no experimental or beta models; only tried and true). Drury will cover up to $100 of the purchase price.
GEAR: At the beginning of practice we will hand out the following gear: Training shoes, Asics backpacks/bookbags, large duffel bags, gym sacks, warmups, hooded sweatshirts, running tee's, racing shorts, racing singlets, socks and possibly other training/racing apparel. Runners are responsible for providing their own racing spikes.
FRESHMEN ELIGIBILITY: Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Eligibility Center to confirm academic eligibility. Also, in order to receive a "final" amateurism certification, you will need to revisit the Eligibility website, access your file and request a final decision for both DII cross country AND track. This MUST be done soon so rosters can be finalized.
T-SHIRTS: We will have Drury running t-shirts available for all runners on the team after practice starts and lots of extras for family/friends/boosters to purchase as part of our fundraising efforts for the team.
PRACTICES: Our first short team meeting for freshmen will be Saturday, August 21, at 1 pm at the Fitness Center. Our first running practice will be Sunday, August 22, at 7:00 am at the Fitness Center.
HOUSING: Runners will be able to move into campus housing as early as Friday, August 20.
Coach Van Arkel
xcountry@drury.edu
PHYSICALS: Physicals for all runners(new and returning) will be given by Drury team doctors on Saturday, August 21, at 4 pm at the Fitness Center.
MEDICAL FORMS: All runners must have all medical forms, including insurance card(front & back) on file with the trainers BEFORE August 21. Signed forms can be returned to the athletic trainers or mailed to Jon Van Arkel @ Drury Athletics; 900 N. Benton; Springfield, MO 65802, or also faxed to Coach Van Arkel(fax# 303-362-7556). Links to the forms are on this blog and on the Drury Panthers Athletic Training web page.
ROSTER INFO: Please forward your biographies to me or to Eric Pannell as soon as possible so he can put together the cross country roster. Sports Information wants only cross country highlights, no track highlights, for use on the cross country roster web page.
TRAINING SHOES: We will be ordering training shoes soon so each runner on the team has a new pair of trainers in the fall. All runners need to contact Coach Van Arkel(xcountry@drury.edu) with their training shoe brand, model and size(no experimental or beta models; only tried and true). Drury will cover up to $100 of the purchase price.
GEAR: At the beginning of practice we will hand out the following gear: Training shoes, Asics backpacks/bookbags, large duffel bags, gym sacks, warmups, hooded sweatshirts, running tee's, racing shorts, racing singlets, socks and possibly other training/racing apparel. Runners are responsible for providing their own racing spikes.
FRESHMEN ELIGIBILITY: Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Eligibility Center to confirm academic eligibility. Also, in order to receive a "final" amateurism certification, you will need to revisit the Eligibility website, access your file and request a final decision for both DII cross country AND track. This MUST be done soon so rosters can be finalized.
T-SHIRTS: We will have Drury running t-shirts available for all runners on the team after practice starts and lots of extras for family/friends/boosters to purchase as part of our fundraising efforts for the team.
PRACTICES: Our first short team meeting for freshmen will be Saturday, August 21, at 1 pm at the Fitness Center. Our first running practice will be Sunday, August 22, at 7:00 am at the Fitness Center.
HOUSING: Runners will be able to move into campus housing as early as Friday, August 20.
Coach Van Arkel
xcountry@drury.edu
Sunday, July 4, 2010
XC Training: July 4
Happy Fourth!
One more week of consistent running. Mileage will go up next week.
Sunday Long Run(>60 minutes)
Monday 4-6 miles w/ strength training
Tuesday 6-8 miles
Wednesday 7-9 miles
Thursday 4-6 miles w/ strength training
Friday 6-8 miles w/ hill repeats
Saturday 5-7 miles or swim/bike
Coach Van Arkel
xcountry@drury.edu
One more week of consistent running. Mileage will go up next week.
Sunday Long Run(>60 minutes)
Monday 4-6 miles w/ strength training
Tuesday 6-8 miles
Wednesday 7-9 miles
Thursday 4-6 miles w/ strength training
Friday 6-8 miles w/ hill repeats
Saturday 5-7 miles or swim/bike
Coach Van Arkel
xcountry@drury.edu
Thursday, July 1, 2010
Off-Season Training Tips
-Run on soft surfaces(grass/trails) as much as you can.
-If you are sore, back off. Don’t run thru sharp pain. Ice areas that are sore. If soreness persists, contact a sports medicine clinic and inform Coach.
-Do sets of core strength work(crunches, planks, pushups, dips, etc.) at least twice each week.
-Run hilly courses as often as you can.
-Be sure you have good supportive running shoes with plenty of cushioning. We will also get new trainers when the fall season starts.
-Follow the hard/easy training cycle. Do recovery runs or cross train between harder runs or longer runs.
-Get lots of sleep and rest between workouts.
-Stay hydrated. Drink water during the day and drink some kind of sports drink/fruit juice after a run to immediately replace carbohydrates.
Coach Van Arkel
xcountry@drury.edu
-If you are sore, back off. Don’t run thru sharp pain. Ice areas that are sore. If soreness persists, contact a sports medicine clinic and inform Coach.
-Do sets of core strength work(crunches, planks, pushups, dips, etc.) at least twice each week.
-Run hilly courses as often as you can.
-Be sure you have good supportive running shoes with plenty of cushioning. We will also get new trainers when the fall season starts.
-Follow the hard/easy training cycle. Do recovery runs or cross train between harder runs or longer runs.
-Get lots of sleep and rest between workouts.
-Stay hydrated. Drink water during the day and drink some kind of sports drink/fruit juice after a run to immediately replace carbohydrates.
Coach Van Arkel
xcountry@drury.edu
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