XC Training: Weeks of Oct. 26 & Nov. 2

Oct. 26 (Sun) Off

Oct. 27 (Mon) 6:15 am 12-14 miles    

Oct. 28 (Tues) 6:45 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Oct. 29 (Wed) 6:45 am 8-10 miles

Oct. 30 (Thur) 6:45 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training
  

Oct. 31 (Fri) 6:45 am 8-10 miles@ Phelps Grove

Nov. 1 (Sat) Off/Run/Bike/Swim

Nov. 2 (Sun) 7:30 am Long Run @ Bullseye/Frisco Trail

Nov. 3 (Mon) 6:45 am 7-9 miles    

Nov. 4 (Tues) 6:45 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Nov. 5 (Wed) 6:45 am 8-10 miles

Nov. 6 (Thur) 4:15 pm 6-8 miles

Nov. 7 (Fri) 6:00 am Leave Drury for Chicago

Nov. 8 (Sat) GLVC Conference XC Meet @ Lewis

     (Romeoville, IL)

Nov. 9 (Sun) Off

Nov. 10 (Mon) 6:15 am 12-14 miles


Coach Van Arkel

XC Training: Weeks of Oct. 12 & 19

Oct. 12 (Sun) 7:30 am Long Run @ Bread Co (East Sunshine)

Oct. 13 (Mon) 7:00 am 6-8 miles

Oct. 14 (Tues) 6:45 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Oct. 15 (Wed) 6:45 am 8-10 miles   

Oct. 16 (Thur) OYO 8-10 miles w/ strength training 

Oct. 17 (Fri) OYO 7-9 miles w/ 20:00 Tempo

Oct. 18 (Sat) Off/Run/Bike/Swim

Oct. 19 (Sun) OYO Long Run

Oct. 20 (Mon) 7:00 am 7-9 miles

Oct. 21 (Tues) 6:45 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Oct. 22 (Wed) 6:45 am 8-10 miles @ Phelps Grove

Oct. 23 (Thur) 6:45 am 6-8 miles w/ strength training

     
Oct. 24 (Fri) 7:00 am 6-8 miles

Oct. 25 (Sat) 6:15 am Leave Drury

     for MO S&T Jackling Jocks Invite (Rolla, MO)

Oct. 26 (Sun) Off

Oct. 27 (Mon) 6:15 am 12-14 miles


Coach Van Arkel

XC Training: Week of Oct. 5

Oct. 5 (Sun) Off

Oct. 6(Mon) 6:15 am 12-15 miles    

Oct. 7 (Tues) 6:30 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Oct. 8 (Wed) 6:30 am 8-10 miles @ Phelps Grove

Oct. 9 (Thur) 6:30 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training
  

Oct. 10 (Fri) 6:30 am 8-10 miles

Oct. 11 (Sat) Off/Run/Bike/Swim

Oct. 12 (Sun) 7:30 am Long Run@ Bread Co (East Sunshine)




Coach Van Arkel