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