Track Training: Weeks of Dec. 18 & 25 & Jan. 1

1500m & 3000m & 5000m &100000m Training for Dec. 18 thru Jan. 8:

The next few weeks should be about building our distance base (volume and mileage) with a long run each week somewhere between 75 minutes and 90 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills. Do some core strength exercises (planks,crunches,pushups) after those runs. Except for the hills, all other runs can be done at a conversational pace. Try to run as much as possible on trails or grass.

After Jan. 8 we will add a few more miles and a couple of faster training runs each week. When we get back to campus in mid-January we'll plan specific workouts consistent with our indoor track season. Don't expect to do much speed work in January or February, especially if you'll be racing longer distances during the outdoor track season.

Sunday(12/18) Long run of 11-14 miles

Monday 6-8 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 8-10 miles

Thursday 5-7 miles w/ hills & strength training

Friday 8-10 miles

Saturday 6-8 miles or cross training

Sunday(12/25) Long run 11-14 miles

Monday 6-8 miles

Tuesday 6-8 miles w/ hills & strength training

Wednesday 8-10 miles

Thursday 6-8 miles w/ hills & strength training

Friday 7-9 miles

Saturday 6-8 miles

Sunday(1/1) Easy Run

Monday Long Run 11-14 miles

Tuesday 6-8 miles

Wednesday 5-7 miles w/ hills & strength training

Thursday 8-10 miles

Friday 5-7 miles w/ hills & strength training

Saturday 7-9 miles

Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 11

Track Training: Week of Dec. 11 (Finals Week!)

Sunday(12/11) OYO/10-14 miles

Monday(12/12) OYO/6-8 miles

Tuesday(12/13) OYO/6-8 miles w/ strength training

Wednesday(12/14) OYO/8-10 miles

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

Friday(12/16) OYO/8-10 miles

Saturday(12/17) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 4

Track Training: Week of Dec. 4:

Sunday(12/4) OYO/10-14 miles

Monday(12/5) OYO/6-8 miles

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

Wednesday(12/7) OYO/8-10 miles

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

Friday(12/9) OYO/8-10 miles

Saturday(12/10) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Nov. 27

Track Training: Week of Nov. 27:

Sunday(11/27) OYO/10-14 miles

Monday(11/28) 6:45 am 6-8 miles

Tuesday(11/29) 4:30 pm 6-8 miles w/ strength training

Wednesday(11/30) 6:45 am 8-10 miles

Thursday(12/1) 4:30 pm 4-5 miles w/ strength training

Friday(12/2) 9:00 am Leave Drury for KU

Saturday(12/3) Off

Coach Van Arkel
417-873-7567

Off-Season Training/Recovery

Off-Season Training for Nov. 13 thru Jan. 17:

After this current week of recovery and little, if any, running following the NCAA regional meet, distance and middle-distance runners will start the following week to develop a routine, build a distance base with mileage and become consistent with daily runs in preparation for track. We'll be practicing some between November 17 and December 2, but will then be running our own until the spring semester begins.

Starting later in November and continuing through the winter break plan for a long run each week somewhere between 60 minutes and 80 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills for leg strength. Add core strength exercises after those runs.

After Jan. 1 we will increase mileage. When we get back to campus in mid January we will plan specific workouts according to the events you'll race indoors and outdoors. Do not expect to do much speed work in January until after we have a good distance base and have done a fair amount of strength work.

Off-Season Training schedule for weeks of Nov. 13 & Nov. 20:

Sun(11/13) OYO/6-8 miles

Monday(11/14) OYO/6-8 miles

Tues(11/15) OYO/6-8 miles w/ strength training

Wed(11/16) OYO/6-8 miles

Thur(11/17) 4:30 pm 6-8 miles @ Fitness Center

Fri(11/18) OYO/6-8 miles
4:00-8:00 pm Cross Country Banquet at Lake Springfield Boathouse
(Chili Dinner at 6 pm)

Sat(11/19) Off

Sun(11/20) 7:30 am 8-10 miles @ Bread Co. (Elm & Nat.)

Mon(11/21) 7:00 am 6-8 miles

Tues(11/22) 7:00 am 6-8 miles w/ strength training

Wed(11/23) OYO/8-10 miles

Thur(11/24) OYO/6-8 miles

Fri(11/25) OYO/6-8 miles w/ strength training

Sat(11/26) Off

Sun(11/27) OYO/8-12 miles

Coach Van Arkel
417-873-7567

XC Training: Weeks of Oct. 23 & 30

Cross Country Training (10/23 & 10/30):

Sunday(10/23) Off

Monday(10/24) 6:30 am 8-10 miles

Tuesday(10/25) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/26) 6:30 am 8-10 miles
8:00 pm O'Reilly Center Auction Set-up

Thursday(10/27) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/28) 6:30 am 7-9 miles @ Phelps Grove

Saturday(10/29) Off

Sunday(10/30) OYO/8-10 miles

Monday(10/31) 6:45 am 6-8 miles

Tuesday(11/1) 4:30 pm 6-8 miles w/ strength training

Wednesday(11/2) 6:45 am 5-7 miles

Thursday(11/3) OYO 4-5 miles OR
7:00 am 4-5 miles
4:00 pm Leave Drury for
Springfield, IL (Hampton Inn)

Friday(11/4) 8:00 am Leave Sprfld, IL, for
Big Rapids, MI (Super 8)

Saturday(11/5) NCAA Reg. XC Meet @ Ferris St.
11:00 am Women's 6K
Noon Men's 10K

Friday (11/18) 4:00 pm XC Banquet
@ Lake Springfield Boathouse
6:00 pm Chili Dinner

Coach Van Arkel
417-873-7567

XC Training: Weeks of Oct. 9 & 16

Cross Country Training (10/9 & 10/16):

Sunday(10/9) Off

Monday(10/10) 6:00 am 12-16 miles @ Frisco Trail

Tuesday(10/11) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/12) 4:15 pm 8-10 miles

Thursday(10/13) 6:45 am 5-7 miles
OR
4:30 pm 5-7 miles w/ strength training

Friday(10/14) 6:30 am 7-9 miles @ Phelps Grove

Saturday(10/15) Off

Sunday(10/16) 7:30 am 10-12 miles @ Lake Springfield

Monday(10/17) 6:45 am 6-8 miles

Tuesday(10/18) 4:30 pm 6-8 miles w/ strength training

Wednesday(10/19) OYO/6-8 miles

Thursday(10/20) 7:30 am 4-5 miles
4:00 pm Leave Drury

Friday(10/21) 8:00 am Leave St. Louis
6:00 pm GLVC Banquet

Saturday(10/22) GLVC XC Meet @ USI (Evansville, IN)
10:30 am Women's 6K
11:30 am Men's 8K

Sunday(10/23) Off

Monday(10/24) 6:00 am 10-12 miles

Coach Van Arkel
417-873-7567

XC Training: Week of October 2

Drury Cross Country Training (10/2):

Sunday(10/2) Off

Monday(10/3) 6:00 am 12-15 miles

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

Wednesday(10/5) 6:30 am 8-10 miles @ Phelps Grove

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

Friday(10/7) 7:00 am 5-7 miles
7:00 pm Dinner @ Heffington's

Saturday(10/8) 6:15 am Leave Drury for Missouri S&T
9:45 am Men's 8K
10:30 am Women's 5K

Sunday(10/9) Off

Monday(10/10) 6:00 am 12-15 miles

Coach Van Arkel
417-873-7567

Drury Cross Country 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

XC Training: Weeks of Sept. 18 & 25

Cross Country Training (9/18 & 9/25):

Sunday(9/18) Off

Monday(9/19) 6:00 am 12-16 miles

Tuesday(9/20) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/21) 6:30 am 8-10 miles

Thursday(9/22) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/23) 6:30 am 7-9 miles @ Phelps Grove

Saturday(9/24) Off

Sunday(9/25) 7:00 am 12-14 miles @ Bread Co (Elm & Nat)

Monday(9/26) 6:30 6-8 miles

Tuesday(9/27) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/28) 6:30 am 8-10 miles

Thursday(9/29) 6:30 am 6-8 miles
4:30 pm strength training

Friday(9/30) 4:00 pm Leave Drury

Saturday(10/1) 6:00 am Leave Tulsa for
OSU Cowboy Jamboree (Stillwater, OK)
9:15 am Women's 5K
9:45 am Men's 8K

Sunday(10/2) Off

Monday(10/3) 6:00 am 12-15 miles

Coach Van Arkel
417-873-7567

XC Training: Week of Sept. 11

Drury Cross Country Training (9/11):

Sunday(9/11) Off

Monday(9/12) 6:30 am 8-10 miles

Tuesday(9/13) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/14) 6:30 am 8-10 miles

Thursday(9/15) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/16) 7:00 am 5-7 miles

Saturday(9/17) 5:45 am Leave Drury for MSSU
8:30 am Women's 5K
9:15 am Men's 8K

Sunday(9/18) Off

Coach Van Arkel
417-873-7567

XC Training: Week of Sept. 4

Drury Cross Country Training (9/4):

Sunday(9/4) OYO/6-8 miles

Monday(9/5) OYO/6-8 miles

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

Wednesday(9/7) 6:30 am 8-10 miles

Thursday(9/8) 7:00 am Pictures & strength training
4:30 pm 6-8 miles miles

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

Saturday(9/10) 7:00 am 12-14 miles @ Lake Springfield

Sunday(9/11) Off

Coach Van Arkel
417-873-7567

XC Training: Week of Aug. 28

Drury Cross Country Training (8/28):

Sunday(8/28) 7:00 am 12-14 miles @ Lake Springfield

Monday(8/29) Off/OYO 3-5 miles

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

Wednesday(8/31) 6:30 am 8-10 miles

Thursday(9/1) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/2) 6:30 am 8-10 miles

Saturday(9/3) 7:00 am 12-14 miles @ Bread Co. (Elm & Nat.)

Sunday(9/4) OYO/6-8 miles

Monday(9/5) OYO/6-8 miles

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

Coach Van Arkel
417-873-7567

XC Training: Week of Aug. 21

Drury XC Training:

Sunday(8/21) 4:30 pm Team Meeting @ Fitness Center (Shoes!)

Monday(8/22) 2:00 pm Required NCAA Meeting @ O'Reilly Center
5:45 pm Physicals @ Training Room

Tuesday(8/23) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-5 miles w/ strength training

Wednesday(8/24) 6:30 am 8-10 miles

Thursday(8/25) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(8/26) 6:30 am 8-10 miles @ Phelps Grove

Saturday(8/27) OYO/4-6 miles

Sunday(8/28) 7:00 am 12-14 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

XC Training/Practice Schedule

Two more weeks of training before school/practice starts. Your running should be a continuation of everything you've done this summer. We are still base training (most mileage at conversational pace) but definitely also want to be doing hill repeats (one set of 6-8 150m-200m hill repeats run moderately hard on a gradual hill with exaggerated knee lift and arm swing) and core strength work (2-3 weekly sets of pushups, crunches, planks, hammer curls, dips and pullups)to supplement our mileage.

Once school starts we'll try to set a practice schedule the fits around classes as much as possible. As always, avoid 8 am classes if there is another section of the class that meets at a different time. We'll run most mornings, most weekends and have one day off each week (day off varies according to race schedule). You can plan on about 70 hours off from required practices during Labor Day weekend from Saturday morning Sept. 3 (we will run then) until Tuesday morning Sept. 6 (we will run then also). Remember, every runner is required to be at every practice unless in class.

XC Training Schedule Aug. 7 - Aug. 23:

Aug. 7(Sun) Long run of 10-14 miles(> 75 minutes)

Aug, 8(Mon) 7-9 miles w/ strength training

Aug. 9(Tues) 8-11 miles

Aug. 10(Wed) 7-9 miles

Aug. 11(Thur) 8-11 miles w/ strength training

Aug 12(Fri) 7-9 miles w/ hill repeats

Aug. 13(Sat) 5-7 miles or swim/bike

Aug. 14 (Sun) Long Run(>75 minutes)

Aug. 15(Mon) 7-9 miles w/ strength training

Aug. 16(Tues) 8-11 miles

Aug. 17(Wed) 7-9 miles w/ hill repeats

Aug. 18(Thur) 6-8 miles w/ strength training

Aug. 19(Fri) Move into Dorms/College Park 6-8 miles

Aug. 20(Sat) 5-7 miles or swim/bike

Aug. 21(Sun) Long Run(>75 minutes)
4:30 pm XC Team Meeting at Fitness Center

Aug. 22(Mon) 5-7 miles
2 pm Athletics Dept Meeting @ O'Reilly Center
5:45 pm Physicals @ Training Room

Aug. 23(Tues) 6:30 am First Ptactice 6-8 miles @ Fitness Center
4:30 pm 3-5 miles w/Strength Training @ Fitness Center

Coach Van Arkel
417-873-7567

Fall 2011 XC Schedule (revised)

Our 2011 Fall Cross Country Schedule:

Sept. 17 Southern Stampede @ MSSU

Oct. 1 Cowboy Jamboree @ OSU

Oct. 8 Jackling Jocks Invite @ MO S&T

Oct. 22 GLVC @ USI

Nov. 5 NCAA Reg. @ Ferris State

Nov. 19 NCAA @ Spokane, WA

Required Medical Forms

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. (http://www.drurypanthers.com/sports/2011/6/20/GEN_0620111326.aspx?)

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.

Coach Van Arkel
417-873-7567

GLVC XC Course 10/22 at USI

Here's a link to the cross country course we'll run at the GLVC XC meet to be held in Evansville, IN, at the USI campus on October 22:

http://www.usatf.org/routes/view.asp?rID=442582

Women run three 2K loops for 6K. Men run four 2K loops for 8K. Guys, this means you probably have to go thru 6K in under 24:00 to avoid getting lapped.

Coach Van Arkel

Fall XC Gear

Shoe orders have been placed, so hopefully everyone will have new shoes (best present ever!) at the start of practice. We will also hand out the following gear to all cross country runners soon after practice starts:

-Training Shoes & Socks
-Running/Racing Shorts
-Racing Singlets
-Short Sleeve Tee's
-Nike Rain Jackets
-Adidas Warmups
-Gym Sacks
-Duffle Bags


We will be using some gear handed out last year (track pants, long sleeve tops, hooded sweatshirts, backpacks) and we should have enough extras of these items for all incoming freshmen runners. A little later in the season we will order new long sleeve tops for all runners.

Coach Van Arkel
417-873-7567

XC Training: July 24 - August 6

XC Training: July 24 - August 6

Only four weeks until practice starts and then we will be running 60-70 miles/week and doing a long run around 12-14 miles. Mileage needs now to be somewhere between 50-60 miles/week or higher in order to be prepared for the work we do in the fall. Of course, it is hot everywhere and that is a reason to be careful and moderate the length of your runs. Be sure to hydrate before and after each run so your body is in the least amount of heat distress as possible.

The training week should look like this.

Sunday Long Run (75+ minutes)

Monday 6-8 miles w/ strength training

Tuesday 8-10 miles w/ strides

Wednesday 9-11 miles

Thursday 6-8 miles w/ strength training

Friday 8-10 miles w/ hill repeats

Saturday 6-8 miles or swim/bike


Coach Van Arkel
417-873-7567

Single Most Important Workout

Our Single-Most Important Workout of the Summer:

The Long Run

6000m to 10000m cross country races are predominantly aerobic, and only a small percentage anaerobic, so our summer training must focus on aerobic volume in order to maximize aerobic capacity. A long run (>75:00) at a moderately easy conversational pace once a week is a great way to achieve that goal. The long aerobic run enlarges cardiac output, expands capillaries, increases red blood cells, leads to numerous positive metabolic adaptations within the cells of muscle fibers and improves running efficiency and economy. The bottom line is that, within reason, the more miles you run during the summer, the faster you will be during cross country season.

After practice starts we'll add more tempo runs and faster intervals to develop anaerobic capacity. In the meantime, we also want to stay as strong as possible (w/ hills & core work) and avoid illness and injury.

Coach Van Arkel
417-873-7567

XC Training: July 10 - July 23

XC Training: July 10 - July 23

This is the middle two week period of summer training. Mileage should gradually increase with daily running. If you are experiencing sharp pains or extreme soreness and are injured and cannot run please let me know so we can talk about getting better and doing some cross training in the meantime.

The training week might look like this.

Sunday Long Run (75+ minutes)

Monday 5-7 miles w/ strength training

Tuesday 7-9 miles w/ strides

Wednesday 8-10 miles

Thursday 5-7 miles w/ strength training

Friday 7-9 miles w/ hill repeats

Saturday 6-8 miles or swim/bike


Coach Van Arkel
417-873-7567

XC Info/Shoes!

Important information for all cross country runners:

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).

PHYSICALS: Physicals for all runners(new and returning) will be given by the Drury team doctors and staff on Monday, August 22, at 5:45 pm at the Fitness Center.

MEDICAL FORMS: All runners must have all athletic department medical forms, including insurance card(front & back) on file with the trainers BEFORE August 22. 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 medical forms are on this blog and on the Drury Panthers Athletic Training web page.

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.

GEAR: At the beginning of practice we will hand out the following gear: Training shoes, socks, large duffel bags, gym sacks, warmups, rain jackets, racing shorts, racing singlets and possibly other training/racing apparel. Runners are responsible for providing their own racing spikes.

T-SHIRTS: We will have Drury running t-shirts available for all runners on the team shortly after practice starts and extras for family/friends/boosters to purchase as part of our fundraising efforts for the team.

PRACTICES: Our first team meeting will be Sunday, August 21, at 5 pm at the Fitness Center. Our first running practice will be Tuesday, August 23, at 6:30 am at the Fitness Center.

HOUSING: Runners will be able to move into campus housing as early as Friday, August 19. Contact Security to obtain your key.

Coach Van Arkel
417-873-7567

XC Training; June 26-July 9

Time for our team to start paying attention to training mileage and specific workouts. For this next two week period (2nd of five summer two-week blocks) I'm asking for consistent running (6/days week). The three specific weekly workouts include:

One long run (longer than 70 minutes for now) at a conversational pace;

One set of 4-6 strides/pickups (100m) done on the grass (barefoot would be fine) with gradual acceleration to 85% effort;

One set of 6-8 hill repeats (150-200m) run moderately hard on a gradual hill with exaggerated knee lift and arm swing.

Generally, training mileage can be moderately easy. Strength work should continue and include 2-3 weekly sets of pushups, crunches and planks(front & back), all of which can be done without going to a fitness center. You can also do other exercises(hammer curls,presses,dips and pullups), but these exercises should not interfere with your running or other workouts.

The training week might look like this.

Sunday Long Run (70+ minutes)

Monday 4-6 miles w/ strength training

Tuesday 6-8 miles w/ strides

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
417-873-7567

Off-Season Training Overview

Off-Season Training Overview:

Running cross country is relatively simple (be the first to the finish line, as a team, over 6K or 10K). Training for cross country races is also, fortunately, relatively simple (train moderately hard and long for a number of months, recover and get more fit, train a little harder for a few weeks, recover some more and get still more fit, train even harder for a shorter time, rest and then be really fast when you race).

Training and getting more fit is a progression. The body adapts to increased stimuli (long and fast running) and gets stronger and faster over time. The idea is to start developing during the summer the different bioenergetic and biomechanic systems we rely on when we run cross country races. We'll build a strong foundation of training and gradually increase volume and intensity over the next few months to improve our level of fitness.

These key components make up the off-season cross country training plan:

1. Aerobic Fitness-Volume and mileage, not too hard, to improve endurance and efficiency. Consistency is important. 6K and 10K races are 80%-85% aerobic!
2. Leg Strength-Hill running to increase the strength of leg muscles, tendons and ligaments and improve form.
3. Core Strength-Resistance exercises designed to strengthen and stabilize the core/trunk/upper body.
4. Leg Speed-We'll start with strides (<100m) on grass during the summer and progress to faster running as we get closer to racing.
5. Nutrition-Pay attention to your diet. Eat healthy, watch your weight and hydrate before and after training runs.
6. Recovery/Sleep-Improvement occurs during the rest phase. If you don't give your body a chance to regenerate between hard workouts you risk injury, illness and burnout.

Notice we do not yet start running fast intervals until we have developed these other systems and until we are ready to start peaking for cross country races. Anaerobic fitness and speed will come later during the fall season. While increases in mileage and training need to be gradual, they also need to happen relatively early in the summer so conditioning can be consistent and productive for the 8-10 weeks before the cross country season starts. Expect a more specific workout schedule in just a few days.

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

Freshmen First Day June 24

I'll be available on June 24 for Freshmen First Day and would invite any incoming freshmen or returning runners to meet each other or ask questions of the coach on at 2:30 pm that day in the Findley Student Center (this is after the Alpha class meeting and before the Athletics presentation by AD Pat Atwell).

Coach Van Arkel
417-873-7567

XC Training

XC Training:

Hopefully, most runners have had several weeks of easy running after track season and are ready to begin building an aerobic base for cross country. Starting in mid-June we will want to be as consistent as possible with our training. Mileage will be higher later in the summer(50-60 for women/60-70 for men). For now, it is important to run almost every day with a day off once in a while to recover. We have ten weeks until cross country practice begins and we will structure the summer's running into five two-week periods.

For the next two weeks starting Sunday, June 12:

This is an introductory training week. Pace can be easy. Women should now be running an average of 6 miles a day or more, with a long run sometime during the week of 60 minutes or longer. Try to get around 40 miles this week. Men should be running an average of at least 7 miles a day with a long run of 70 minutes. Try to get around 50 miles this week. For now this is exclusively aerobic base training. Eventually we will add hill repeats and strides, but do not do speedwork or track running once we begin the buildup for cross country.

For core strength, at least twice during the week do two sets of crunches(2 x 25-50 repeats) and pushups(2 x 10-15) and planks(hold each position for :30). You can also add 2 sets of hammer curls to the routine if you have access to dumbbells.

In two weeks we will add a few more miles, a couple of specific running workouts and additional strength exercises.

Coach Van Arkel
417-873-7567

Track Training: Week of May 1

Track Training: Week of May 1:

Sunday(5/1) 10-12 miles

Monday(5/2) 4:00 pm 5-7 miles

Tuesday(5/3) 4:45 pm 6-8 miles

Wednesday(5/4) 4:00 pm 5-7 miles w/ strength training

Thursday(5/5) 4:45 pm 5-7 miles & Team Meeting

Friday(5/6) Off

Saturday(5/7) GLVC T&F Meet

Sunday(5/8) GLVC T&F Meet

Monday(5/9) Track Banquet @ Phelps Grove

Coach Van Arkel
417-873-7567

Track Training: Week of April 24

Track Training: Week of April 24:

Sunday(4/24) Off

Monday(4/25) 4:00 pm 6-8 miles

Tuesday(4/26) 6:45 am Cross Country Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(4/27) 7:00 am 8-10 miles

Thursday(4/28) 4:30 pm 5-7 miles
8:00 pm Athletics Awards w/ Dessert

Friday(4/29) Noon Coach Keeton's Bus Leaves Drury
3:00 pm Coach Van Arkel's Van Leaves Drury for MSSU

Saturday(4/30) Off

Sunday(5/1) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of April 17

Track Training: Week of April 17:

Sunday(4/17) Off

Monday(4/18) 4:00 pm 6-10 miles

Tuesday(4/19) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(4/20) 4:00 pm 8-10 miles

Thursday(4/21) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(422) 7:00 am 6-8 miles

Saturday(4/23) 8:45 am Leave Drury for Rolla

Sunday(4/24) Off

Coach Van Arkel
417-873-7567

Track Training: Week of April 10

Track Training: Week of April 10:

Sunday(4/10) 7:30 am 10-16 miles

Monday(4/11) 4:00 pm 6-8 miles

Tuesday(4/12) 6:45 am Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(4/13) OYO/8-10 miles

Thursday(4/14) OYO/6-8 miles

Friday(4/15) Noon Leave Drury for Wichita State

Saturday(4/16) Wichita State

Sunday(4/17) Off

Coach Van Arkel
417-873-7567

Track Training: Week of April 3

Track Training: Week of April 3:

Sunday(4/3) OYO or 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)

Monday(4/4) 4:00 pm 6-10 miles

Tuesday(4/5) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(4/6) 4:00 pm 8-10 miles

Thursday(4/7) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(4/8) 6:45 am 8-10 miles @ Phelps Grove

Saturday(4/9) Off

Sunday(4/10) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)

Coach Van Arkel
417-873-7567

Track Training: Week of March 27

Track Training: Week of March 27:

Sunday(3/27) OYO/10-16 miles

Monday(3/28) 7:00 am 6-8 miles

Tuesday(3/29) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/30) 4:00 pm 8-10 miles

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

Friday(4/1) Missouri Relays

Saturday(4/2) Missouri Relays

Sunday(4/3) OYO or 7:30 am 10-16 miles at Bread Co.

Coach Van Arkel
417-873-7567

Track Training: Week of March 20

Track Training: Week of March 20:

Sun(3/20) OYO/10-16 miles

Mon(3/21) OYO/7-9 miles

Tue(3/22) OYO/6-8 miles w/ strength training

Wed(3/23) OYO/8-12 miles(20:00 tempo/negative split)

Thu(3/24) OYO/6-8 miles w/ strength training

Fri(3/25) OYO/8-10 miles w/ 1:00/2:00 repeats

Sat(3/26) OYO/6-8 miles w/ strength training

Sun(3/27) OYO/10-16 miles

Mon(3/28) 7:00 am 6-8 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 13

Track Training: Week of March 13:

Sunday(3/13) 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)

Monday(3/14) OYO/6-10 miles

Tuesday(3/15) 6:45 am Team Pictures/6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/16) 4:00 pm 8-10 miles

Thursday(3/17) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(3/18) 7:00 am 8-10 miles

Saturday(3/19) Off

Sunday(3/20) OYO/10-16 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 6

Track Training: Week of March 6:

Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield

Monday(3/7) OYO/6-10 miles

Tuesday(3/8) 6:45am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/9) 4:00 pm 8-10 miles

Thursday(3/10) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(3/11) 6:45 am 8-10 miles

Saturday(3/12) Off

Sunday(3/13) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 27

Track Training: Week of February 27:

Sunday(2/27) OYO

Monday(2/28) 4:00 pm 6-10 miles

Tuesday(3/1) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/2) 6:45 am 8-12 miles

Thursday(3/3) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(3/4) 7:00 am 8-10 miles

Saturday(3/5) Off

Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 20

Track Training: Week of February 20:

Sunday(2/20) 7:30 am 10-16 miles

Monday(2/21) Off

Tuesday(2/22) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(2/23) 4:00 pm 8-10 miles

Thursday(2/24) 7:00 am 6-8 miles
2:30 pm Leave Drury for Springfield, IL

Friday(2/25) 7:30 am Leave for Kenosha, WI

Saturday(2/26) GLVC Indoor T&F @ Wisconsin-Parkside

Sunday(2/27) 7:30 am Off

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 13

Track Training: Week of February 13:

Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)

Monday(2/14) 4:00 pm 6-10 miles
5:00 pm Basketball Concessions

Tuesday(2/15) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(2/16) 4:00 pm 8-12 miles

Thursday(2/17) 7:00 am 6-8 miles
4:30 pm strength training

Friday(2/18) 2:30 pm Leave Drury for Warrensburg, MO

Saturday(2/19) Off

Sunday(2/20) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 6

Track Training: Week of February 6:

Sunday(2/6) 7:30 am 10-18 miles @ Bread Co.(Elm & Nat.)

Monday(2/7) OYO 6-10 miles

Tuesday(2/8) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(2/9) 4:00 pm 8-12 miles

Thursday(2/10) 4:30 pm 8-10 miles w/ strength training

Friday(2/11) 7:00 am 10-12 miles

Saturday(2/12) Off

Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)

Coach Van Arkel
417-873-7567

Track Training: Week of Jan. 30

Track Training: Week of January 30:

Sunday(1/30) 7:30 am 10-18 miles @ Frisco Trail

Monday(1/31) OYO 6-10 miles

Tuesday(2/1) Off

Wednesday(2/2) Off

Thursday(2/3) 4:30 pm 8-10 miles w/ strength training

Friday(2/4) 7:00 am 8-10 miles

Saturday(2/5) 9:00 am 6-8 miles w/ strength training

Sunday(2/6) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of Jan. 23

Track Training: Week of January 23:

Sunday(1/23) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)

Monday(1/24) 4:00 pm 6-10 miles

Tuesday(1/25) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(1/26) 4:00 pm 8-12 miles

Thursday(1/27) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(1/28) 7:00 am Leave Drury for Lawrence, KS
7:00 am 8-10 miles @ Phelps Grove

Saturday(1/29) Off

Sunday(1/30) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)

Coach Van Arkel
417-873-7567

First Spring Track Practice Jan. 19!!

Our first spring track practice will be Wednesday January 19 at 6:30 am. We'll start with a team meeting and then a short run and try to set a practice schedule for upcoming weeks. Please plan to run/workout this week on Thursday afternoon at 4:30 pm, Friday morning at 7 am. and Sunday morning at 7 am.

Coach Van Arkel

Happy New Year!

Track Training: Week of Jan. 1

Track Training for Jan. 1 thru Jan. 14:

Two more weeks of good old generic base training. Volume and strength are important to everyone racing 1500m or longer this spring, indoors or out. We'll start changing things up when school/practice starts.

Sunday 10-14 miles

Monday 7-9 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 8-12 miles

Thursday 5-7 miles w/ hills & strength training

Friday 8-10 miles

Saturday 4-6 miles or cross training

Sunday 10-14 miles

Monday 7-9 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 8-12 miles

Thursday 5-7 miles w/ hills & strength training

Friday 8-10 miles

Saturday 4-6 miles or cross training


Coach Van Arkel
417-873-7567