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 while running.

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 Aug. 25 and Sept. 1

Drury Cross Country Training:

Sunday(8/25) 7:30 am 12-14 miles @ Bread Co (Elm & Nat)

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

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

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

Thursday(8/29) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

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

Saturday(8/31) Off

Sunday(9/1) OYO/10-14 miles

Monday(9/2) 4:30 pm 6-8 miles
6:30 pm Team Meal @ Coach Van Arkel's
     (311 S. Cordova Ct./parking on Walnut)

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

Wednesday(9/4) 6:30 am 8-10 miles w/ hills

Thursday(9/5) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

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

Saturday(9/7) Off

Sunday(9/8) 7:30 am 12-14 miles @ Bread Co (East Sunshine)

Coach Van Arkel

Physicals/Medical Forms

Just a reminder: No one is allowed to participate or practice with the team on Saturday morning unless necessary medical forms are on file and the physical(for freshmen and juniors) has been done by team doctors. Most runners still need to turn in medical forms.

All runners must have all medical forms, including insurance card(front & back) and sickle cell test results, on file with the trainers by 5:30 pm on August 16. Signed forms must be returned to the athletic trainers and must be on file before you can practice. Links to the forms are on this blog to the right and on the Drury Panthers Athletic Training web page. Sickle cell tests only need to be done and on file one time when at Drury. All other forms (medical history/consent forms and insurance forms/cards) must be redone every year by returning runners before being allowed to practice.

Coach Van Arkel

Off-season Training: Week 10 (Aug 11)

Goal for Week 10: Stay healthy and have fun.

Our first running practice is Saturday, August 17, at 6:30 am at the Fitness Center. Physicals/medical paperwork are required to be completed by Friday, August 16, at 5:30 pm. There are still a couple of freshmen and several juniors who need to get their physicals done in order to practice and be on the team. Most of the team still needs to turn in medical paperwork. Sickle cell tests and medical history forms only need to be done once while at Drury. Consent forms and health insurance forms/info need to be done every year by all runners. Anyone who is taking prescription medication (inhalers,etc.) needs to have documentation from their family doctor on file with the trainers.

We'll do a long run of 13 miles on Sunday, August 18, at 7:30 am from the Bread Co (East Sunshine) to the Nature Center, and then run 60-70 miles during our first week of practice.


Sunday Long Run (75 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hill repeats (8 x 150m)

Wednesday 9-10 miles

Thursday 6-7 miles w/ strength training

Friday 9-10 miles w/ 20:00 tempo

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

First Week of Practice

Medical Forms: Our first team meeting will be Friday August 16 at 5:30 pm at the Training Room only for those runners who still need to turn in medical paperwork and for those runners (freshmen and juniors) who still need to get their physicals done. All medical paperwork (medical history, consent forms and insurance info) must be on file with the trainers before participating in practice. Every runner must complete a new consent form, medical history form and insurance form every year. Sickle cell tests on file from previous years are sufficient.

Our first running practice will be Saturday August 17 at 6:30 am at the Fitness Center. If possible I will try to hand out training shoes and backpacks then. The rest of our gear should be available within a week or two after practice starts.

Practice schedule:

Aug. 16 (Fri) 5:30 pm Mandatory Meeting only for all runners who need to get physicals or turn in medical forms @ Training Room

Aug. 17 (Sat) 6:30 am 6-8 miles @ Fitness Center

Aug. 18 (Sun) 7:30 am Long Run @ Bread Co (East Sunshine)

Aug. 19 (Mon) 7:00 am 6-8 miles @ Fitness Center
2:00 pm Student-Athlete Meeting with AD @ OFEC

Aug. 20 (Tues) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training @ Fitness Center

Aug. 21 (Wed) 6:30 am 8-10 miles @ Fitness Center, then Silver Springs

Aug. 22 (Thur) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training @ Fitness Center

Aug. 23 (Fri) 6:30 am 8-10 miles @ Phelps Grove

Aug. 24 (Sat) Off

Aug. 25 (Sun) 7:30 am 12-14 miles
    
Coach Van Arkel

Off-season Training: Week 9 (Aug 4)

Goal for Week 9: Add a tempo run and get the most out of each workout.

Mileage for the next two weeks of off-season training should be the highest amount of any two week period during the summer. This is the time to be in a routine, focus on training and make sure each workout counts. Training pace for most runs can stay relatively easy at a conversational pace, except that one day during the week (Friday) pick up the pace (1:00 per mile faster) over the last 20 minutes of your run. Also, please make your core strength workouts harder (more reps and hold planks longer).

Our first running practice is still Saturday, August 17, at 6:30 am at the Fitness Center. Physicals/medical paperwork are required to be completed by Friday, August 16, at 5:30 pm. Expect to do a long run of 13 miles with the team on Sunday, August 18, and then 60-70 miles during our first week of practice.

Sunday Long Run (75 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hill repeats (8 x 150m)

Wednesday 9-10 miles

Thursday 6-7 miles w/ strength training

Friday 9-10 miles w/ 20:00 tempo

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel