XC Training(8/29)

Drury Cross Country Training(8/29)

Sunday(8/29) 7:00 am 8-12 miles @ Lake Springfield

Monday(8/30) 6:30 am 7-10 miles @ Fitness Center

Tuesday(8/31) 6:30 am 6-8 miles @ Fitness Center(hills)
4:30 pm 3-4 miles w/ strength training

Wednesday(9/1) 6:30 am 8-10 miles @ Fitness Center

Thursday(9/2) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Friday(9/3) 6:30 am 8-10 miles @ Phelps Grove OR
Leave 5:00 pm for SBU (5K Race)

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

Sunday(9/5) OYO/9-14 miles

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

Tuesday(9/7) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Wednesday(9/8) 6:30 am Pictures
8:00 pm Team Meeting @ Clara Thompson Hall

Coach Van Arkel
417-873-7567

XC Training(8/22)

Drury XC Training:

Sunday(8/22) 7:00 am 5-8 miles @ Fitness Center

Monday(8/23) 7:00 am 8-12 miles @ Bread Co. (East Sunshine)
2:00 pm Required Team Meeting re NCAA Rules @ Lay Hall
4:00 pm Strength Training @ Fitness Center

Tuesday(8/24) 6:30 am 6-8 miles @ Fitness Center

Wednesday(8/25) 6:30 am 8-10 miles @ Fitness Center

Thursday(8/26) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Friday(8/27) 6:30 am 8-10 miles @ Phelps Grove

Saturday(8/28) OYO/4-6 miles

Sunday(8/29) 7:00 am 8-12 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Cross Country/Distance Running Protocols

Drury Cross Country Protocols for Safe Distance Running:

1. Run defensively. Assume drivers cannot see you and are not looking out for you.

2. Run against traffic, single file if there are oncoming vehicles.

3. Obey traffic laws (red lights, etc).

4. Do not wear headsets.

5. Make yourself visible (light-colored clothing or flashing lights) if running in the dark.

5. Do not run in lightning. Seek shelter when there is a thunderstorm.

6. Avoid running alone. Run with others, especially in unfamiliar areas.

Coach Van Arkel

Cross Country Practice Starts!!

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 required for ALL Cross Country Runners, unless done 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 6-12 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

Fall 2010 Cross Country Schedule

2010 Drury Panthers Fall Cross Country Schedule:


Friday 9/3 @ 6 pm SBU Invitational/Bolivar, MO


Saturday 9/18 @ 9 am Southern Stampede/Joplin, MO


Saturday 10/2 @ 9 am Sean Earle Lakefront/Chicago, IL


Saturday 10/16 @ 9 am Chili Pepper Festival/Fayetteville, AR


Saturday 11/6 @ 9 am GLVC Conf. XC Champs/WI-Parkside


Saturday 11/20 @ 9 am NCAA Midwest Regional/Louisville, KY


Saturday 12/4 @ 9 am NCAA Nationals/Louisville, KY


Coach Van Arkel
xcountry@drury.edu

XC Training: Aug. 8 & 15

Two more weeks of training before school/practice starts. Next week's training is a continuation of everything you've done this summer. We are base training, so the long run is the most important workout. The following week's total mileage will decrease a bit as we want to be sure we are rested for the first week of practice, but still do hill repeats and core strength work.

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

Sunday Long Run(>75 minutes)

Monday 4-6 miles w/ strength training

Tuesday 6-8 miles

Wednesday 7-9 miles w/ hill repeats

Thursday 4-6 miles w/ strength training

Friday 6-8 miles


Coach Van Arkel
xcountry@drury.edu

Drug Testing/Medication/Inhalers

NCAA rules provide for random drug/alcohol testing of all student athletes year-round for both street drugs, prescription medication and alcohol. The Drury Athletic Department will conduct testing once athletes are on campus, possibly during physicals being given in August before the start of classes. Any athlete taking/using prescription medication or an inhaler must notify the Drury athletic trainers and include that information on the medical forms turned in to the trainers.

Additionally, athletes must have 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 are drug tested, then the athlete will not be allowed to practice or compete until this note is in their file. It is not acceptable to just bring the prescription for the inhaler/ADHD medication with you to campus to give to the athletic trainers.

Of course, any positive (dirty) test for street drugs, other narcotics without a prescription or alcohol could also result in a suspension and/or loss of eligibility (scholarship).

Coach Van Arkel
xcountry@drury.edu

Physicals/Medical Forms

Runners do not need to get a physical at home or from a family doctor prior to arriving at Drury. All cross country runners are required to get a physical from the Drury team doctors on August 21 at 4 pm (unless you were present and obtained a physical at Drury on Aug. 8 or Aug. 15). All runners MUST have medical forms turned in by August 21 in order to practice and be on the cross country roster.

Coach Van Arkel
xcountry@drury.edu