XC Training: Week of Sept. 30

Drury Cross Country Training:

Sunday(9/30) Off

Monday(10/1) 6:30 am 10-14 miles

Tuesday(10/2) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/3) 6:30 am 8-10 miles @ Phelps Grove

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

Friday(10/5) On Your Own/ 6-8 miles
6:30 pm Pasta Dinner @ Heffington's
(2238 S. Suprema)

Saturday(10/6) 6:00 am Leave Drury
9:45 am Men's 8K
10:30 am Women's 5K

Sunday(10/7) Off

Monday(10/8) 6:30 am 12-14 miles

Coach Van Arkel
xcountry@drury.edu

XC Training: Weeks of Sept. 16 and 23

Drury Cross Country Training:

Sunday(9/16) Off

Monday(9/17) 6:30 am 10-12 miles

Tuesday(9/18) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/19) 6:30 am 8-10 miles

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

Friday(9/21) 6:30 am 8-10 miles @ Phelps Grove

Saturday(9/22) Off

Sunday(9/23) 7:30 am 12-14 miles @ Frisco Trail (Bullseye)

Monday(9/24) 6:30 am 8-10 miles

Tuesday(9/25) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/26) 6:30 am 8-10 miles @ Silver Springs

Thursday(9/27) 6:30 am 6-8 miles
4:30 pm 8-10 miles

Friday(9/28) 7:00 am Leave Drury
10:30 am Run Downtown St. Louis
4:00 pm @ La Quinta Inn Downtown Chicago

Saturday(9/29) Sean Earl Lakefront XC Meet

Sunday(9/30) Off

Monday((10/1) 6:30 am 10-14 miles 

Coach Van Arkel
xcountry@drury.edu

Drury Cross Country Captains

Lindsay Dukewits, a Drury senior, has been elected capatin of the Drury women's cross country team for 2012. Lincoln Shryack, a senior, and Will Shadwick, a junior, have been elected co-captains of the men's cross country team for 2012.

Congratulations to Lindsay, Lincoln and Will!

Coach Van Arkel

XC Training: Week of Sept. 9

Drury Cross Country Training:

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

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

Tuesday(9/11) 6:30 am 6-8 miles w/ spikes
4:30 pm 3-4 miles w/ strength training

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

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

Friday(9/14) 7:00 am 6-8 miles

Saturday(9/15) 7:00 am Richard Clark Invitational (MSU)
8:30 am Women's 5K
9:15 am Men's 8K

Sunday(9/16) Off

Monday(9/17) 6:30 am 12-14 miles


Coach Van Arkel

Drury Cross Country Protocals

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