XC Training: Weeks of Aug. 26 and Sept. 2

Drury Cross Country Training:

Sunday(8/26) 7:30 am 12-14 miles @ Frisco Trail (Bullseye)
6:00 pm Team Dinner at Coach Keeton's

Monday(8/27) 6:30 am 6-8 miles

Tuesday(8/28) 6:30 am 6-8 miles w/ hills
4:30 pm 3-4 miles w/ strength training

Wednesday(8/29) 6:30 am 8-10 miles

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

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

Saturday(9/1) Off

Sunday(9/2) OYO/6-8 miles

Monday(9/3) 10:30 am 10-14 miles @ Lake Springfield

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

Wednesday(9/5) 6:30 am 8-10 miles w/ hills

Thursday(9/6) 7:00 am Team Photos
4:30 pm 8-10 miles

Friday(9/7) 6:30 am 8-10 miles @ Phelps Grove

Saturday(9/8) Off

Sunday(9/9) 7:30 am 12-14 miles @ Bread Co (Elm & Nat) 

Coach Van Arkel
xcountry@drury.edu

NCAA Paperwork/Meeting Aug. 20 @ 2 pm

NCAA paperwork is due Monday, August 20, by 2 pm. All athletes will meet at the O'Reilly Center at 2 PM for an Athletics' Department meeting. For those runners who haven't yet completed NCAA paperwork, here are the links and the message from Bryan Beatty:

[Download Attachment: ACSFirstTimeLogInInformation_18696.docx]
[Download Attachment: ACSFirstTimeLogInInformation_18697.PDF]
[Download Attachment: HowtoCompleteNCAAFormsinACS_18698.pdf]

Welcome back to Drury University.  We are excited to have you back on campus for what we hope will be a very successful year.

It is time once again to complete your NCAA paperwork.  You will once again be completing your paperwork online.  The software we will be using this year is different than what was used the previous year.  We are now using software from ACS Athletics.  Instructions on how to log into ACS Athletics for the first time are on the attached Word Document.  Once you are successfully logged in and have changed your password, you will be able to complete the necessary NCAA forms.  Instructions on how to complete the form can be found on the attached PDF document titled "How to Complete NCAA Forms in ACS".  Please note that your UIN is your Drury ID#.

If you have any problems accessing the system, please feel free to contact me by e-mail (bbeatty@drury.edu) or by phone (343-6707).  Please remember to complete your paperwork by this Sunday night.

Thanks for your help.

Bryan Beatty
Asst. AD- Compliance and Eligibility
Drury University

First Week of Practice

Our first athletic department student athlete meeting will be Monday August 20 at 2:00 pm. Meet at the O'Reilly Center to complete all necessary NCAA paperwork. The forms should have already been forwarded to you by email from Bryan Beatty.

Our first team meeting will be Monday August 20 at 5:30 pm at the Fitness Center. I'll hand out shoes, talk about the practice schedule, etc. At 6:00 pm cross country runners will be getting physicals and sickle cell testing done at the training room. Medical paperwork (history, consent forms and insurance info) must be on file with the trainers before getting a physical. Erin and Summer tell me "no paperwork, then no physical" which also means no practice.

Practice schedule:

Aug. 19(Sun) Long Run(>80 minutes)

Aug. 20(Mon) 7:30 am Fitness Center/Medical Forms
2 pm Athletics Dept Meeting @ O'Reilly Center
5:30 pm Team Meeting/Physicals @ Fitness Center

Aug. 21(Tues) 6:30 am First Practice 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training @ Fitness Center

Aug. 22(Wed) 6:30 am 8-10 miles @ Fitness Center

Aug. 23(Thur) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ hill repeats & strength training

Aug. 24(Fri) 6:30 am 8-10 miles @ Phelps Grove

Aug. 25(Sat) Off

Aug. 26(Sun) 7:30 am 12-14 miles @ Frisco Trail
      (meet at Bullseye Store in Willard)
6:00 pm Team Dinner at Coach Keeton's Home
     (5203 S. Clay)

Coach Van Arkel
xcountry@drury.edu

XC Training/Practices

Two more weeks of training before practice starts. 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)to supplement our mileage. Once school starts we'll try to set a practice schedule around classes as much as possible. Try to avoid 8 am classes if there is another section of the class that meets at a different time.

XC Training Schedule Aug. 5 - Aug. 23:

Aug. 5(Sun) Long run of 10-14 miles(> 75 minutes)

Aug. 6(Mon) 7-9 miles w/ strength training

Aug. 7(Tues) 8-11 miles

Aug. 8(Wed) 7-9 miles w/ hill repeats

Aug. 9(Thur) 8-11 miles w/ strength training

Aug 10(Fri) 7-9 miles

Aug. 11(Sat) 5-7 miles or swim/bike

Aug. 12 (Sun) Long Run(>75 minutes)

Aug. 13(Mon) 7-9 miles w/ strength training

Aug. 14(Tues) 8-11 miles

Aug. 15(Wed) 7-9 miles w/ hill repeats

Aug. 16(Thur) 6-8 miles w/ strength training

Aug. 17(Fri) Freshmen move into Dorms / 6-8 miles

Aug. 18(Sat) Move into College Park / 5-7 miles or swim/bike

Aug. 19(Sun) Long Run(>80 minutes)

Aug. 20(Mon) 7:30 am Fitness Center/Medical Forms
2 pm Athletics Dept Meeting @ O'Reilly Center
5:30 pm Team Meeting/Physicals @ Fitness Center

Aug. 21(Tues) 6:30 am First Practice 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/Strength Training @ Fitness Center

Aug. 22(Wed) 6:30 am 8-10 miles @ Fitness Center

Coach Van Arkel
xcountry@drury.edu