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
Sunday, August 28, 2011
Saturday, August 20, 2011
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
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
Saturday, August 6, 2011
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
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
Friday, August 5, 2011
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
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
Wednesday, August 3, 2011
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
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
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