Drury Running

Track Training: Week of Jan. 29

2012-01-29T10:04:00.000-06:00

Track Training: Week of January 29:

Sunday(1/29) Off

Monday(1/30) 6:30 am 8-12 miles

Tuesday(1/31) 6:45 am Team Meeting
4:30 pm 5-7 miles

Wednesday(2/1) 4:00 pm 8-10 miles

Thursday(2/2) 4:30 pm 5-7 miles

Friday(2/3) 9:00 am Leave Drury for UCM

Saturday(2/4) 9:00 am Leave Drury for UCM

Sunday(2/5) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Jan. 22

2012-01-20T15:06:00.004-06:00

Track Training: Week of January 22:

Sunday(1/22) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)

Monday(1/23) 4:00 pm 6-10 miles w/ strength training

Tuesday(1/24) 6:45 am Team Meeting
4:30 pm 5-7 miles

Wednesday(1/25) 7:00 am 6-8 miles

Thursday(1/26) 4:30 pm 5-7 miles w/ strength training
4:30 pm Basketball Concessions

Friday(1/27) 2:30 pm Leave Drury for MSSU
7:00 am 6-8 miles

Saturday(1/28) 8:15 am Leave Drury for MSSU

Sunday(1/29) Off

Coach Van Arkel
417-873-7567

First Spring Track Practice Jan. 18 @ 6:30 am

2012-01-16T08:29:00.000-06:00

Our first spring track practice will be Wednesday January 18 at 6:30 am. We'll start with a team meeting and then a short run and try to set a practice schedule for upcoming weeks. Please plan to run/workout this week on Thursday afternoon at 4:30 pm, Friday morning at 7:00 am and Sunday morning at 7:30 am.

Coach Van Arkel

Track Training: Week of Jan. 8

2012-01-09T19:15:00.000-06:00

Winter Off-Season Training:

One more week of base training with one set of hills or repeats and two core strength workouts. Make crunches, pushups, planks & dips part of the strength training routine.

Classes start Jan. 17, and practice will begin on Wednesday, Jan. 18, at 6:30 am.

Sun(1/8) 11-14 miles

Mon(1/9) 6-8 miles

Tues(1/10) 8-10 miles w/ strength training

Wed(1/11) 6-8 miles w/ 6x hill repeats(or 6x 300m @ 3000m pace)

Thur(1/12) 8-10 miles w/ strength training

Fri(1/13) 6-8 miles

Sat(1/14) 4-6 miles

Sun(1/15) 11-14 miles

Coach Van Arkel
417-873-7567

Track Training: Weeks of Dec. 18 & 25 & Jan. 1

2011-12-18T11:45:00.002-06:00

1500m & 3000m & 5000m &100000m Training for Dec. 18 thru Jan. 8:

The next few weeks should be about building our distance base (volume and mileage) with a long run each week somewhere between 75 minutes and 90 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills. Do some core strength exercises (planks,crunches,pushups) after those runs. Except for the hills, all other runs can be done at a conversational pace. Try to run as much as possible on trails or grass.

After Jan. 8 we will add a few more miles and a couple of faster training runs each week. When we get back to campus in mid-January we'll plan specific workouts consistent with our indoor track season. Don't expect to do much speed work in January or February, especially if you'll be racing longer distances during the outdoor track season.

Sunday(12/18) Long run of 11-14 miles

Monday 6-8 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 8-10 miles

Thursday 5-7 miles w/ hills & strength training

Friday 8-10 miles

Saturday 6-8 miles or cross training

Sunday(12/25) Long run 11-14 miles

Monday 6-8 miles

Tuesday 6-8 miles w/ hills & strength training

Wednesday 8-10 miles

Thursday 6-8 miles w/ hills & strength training

Friday 7-9 miles

Saturday 6-8 miles

Sunday(1/1) Easy Run

Monday Long Run 11-14 miles

Tuesday 6-8 miles

Wednesday 5-7 miles w/ hills & strength training

Thursday 8-10 miles

Friday 5-7 miles w/ hills & strength training

Saturday 7-9 miles

Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 11

2011-12-12T13:22:00.000-06:00

Track Training: Week of Dec. 11 (Finals Week!)

Sunday(12/11) OYO/10-14 miles

Monday(12/12) OYO/6-8 miles

Tuesday(12/13) OYO/6-8 miles w/ strength training

Wednesday(12/14) OYO/8-10 miles

Thursday(12/15) OYO/6-8 miles w/ strength training

Friday(12/16) OYO/8-10 miles

Saturday(12/17) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 4

2011-12-03T16:04:00.000-06:00

Track Training: Week of Dec. 4:

Sunday(12/4) OYO/10-14 miles

Monday(12/5) OYO/6-8 miles

Tuesday(12/6) OYO/6-8 miles w/ strength training

Wednesday(12/7) OYO/8-10 miles

Thursday(12/8) OYO/6-8 miles w/ strength training

Friday(12/9) OYO/8-10 miles

Saturday(12/10) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Nov. 27

2011-11-25T16:33:00.000-06:00

Track Training: Week of Nov. 27:

Sunday(11/27) OYO/10-14 miles

Monday(11/28) 6:45 am 6-8 miles

Tuesday(11/29) 4:30 pm 6-8 miles w/ strength training

Wednesday(11/30) 6:45 am 8-10 miles

Thursday(12/1) 4:30 pm 4-5 miles w/ strength training

Friday(12/2) 9:00 am Leave Drury for KU

Saturday(12/3) Off

Coach Van Arkel
417-873-7567

Off-Season Training/Recovery

2011-11-09T08:31:00.002-06:00

Off-Season Training for Nov. 13 thru Jan. 17:

After this current week of recovery and little, if any, running following the NCAA regional meet, distance and middle-distance runners will start the following week to develop a routine, build a distance base with mileage and become consistent with daily runs in preparation for track. We'll be practicing some between November 17 and December 2, but will then be running our own until the spring semester begins.

Starting later in November and continuing through the winter break plan for a long run each week somewhere between 60 minutes and 80 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills for leg strength. Add core strength exercises after those runs.

After Jan. 1 we will increase mileage. When we get back to campus in mid January we will plan specific workouts according to the events you'll race indoors and outdoors. Do not expect to do much speed work in January until after we have a good distance base and have done a fair amount of strength work.

Off-Season Training schedule for weeks of Nov. 13 & Nov. 20:

Sun(11/13) OYO/6-8 miles

Monday(11/14) OYO/6-8 miles

Tues(11/15) OYO/6-8 miles w/ strength training

Wed(11/16) OYO/6-8 miles

Thur(11/17) 4:30 pm 6-8 miles @ Fitness Center

Fri(11/18) OYO/6-8 miles
4:00-8:00 pm Cross Country Banquet at Lake Springfield Boathouse
(Chili Dinner at 6 pm)

Sat(11/19) Off

Sun(11/20) 7:30 am 8-10 miles @ Bread Co. (Elm & Nat.)

Mon(11/21) 7:00 am 6-8 miles

Tues(11/22) 7:00 am 6-8 miles w/ strength training

Wed(11/23) OYO/8-10 miles

Thur(11/24) OYO/6-8 miles

Fri(11/25) OYO/6-8 miles w/ strength training

Sat(11/26) Off

Sun(11/27) OYO/8-12 miles

Coach Van Arkel
417-873-7567

XC Training: Weeks of Oct. 23 & 30

2011-10-22T17:56:00.004-05:00

Cross Country Training (10/23 & 10/30):

Sunday(10/23) Off

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

Tuesday(10/25) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/26) 6:30 am 8-10 miles
8:00 pm O'Reilly Center Auction Set-up

Thursday(10/27) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/28) 6:30 am 7-9 miles @ Phelps Grove

Saturday(10/29) Off

Sunday(10/30) OYO/8-10 miles

Monday(10/31) 6:45 am 6-8 miles

Tuesday(11/1) 4:30 pm 6-8 miles w/ strength training

Wednesday(11/2) 6:45 am 5-7 miles

Thursday(11/3) OYO 4-5 miles OR
7:00 am 4-5 miles
4:00 pm Leave Drury for
Springfield, IL (Hampton Inn)

Friday(11/4) 8:00 am Leave Sprfld, IL, for
Big Rapids, MI (Super 8)

Saturday(11/5) NCAA Reg. XC Meet @ Ferris St.
11:00 am Women's 6K
Noon Men's 10K

Friday (11/18) 4:00 pm XC Banquet
@ Lake Springfield Boathouse
6:00 pm Chili Dinner

Coach Van Arkel
417-873-7567

XC Training: Weeks of Oct. 9 & 16

2011-10-09T17:53:00.007-05:00

Cross Country Training (10/9 & 10/16):

Sunday(10/9) Off

Monday(10/10) 6:00 am 12-16 miles @ Frisco Trail

Tuesday(10/11) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/12) 4:15 pm 8-10 miles

Thursday(10/13) 6:45 am 5-7 miles
OR
4:30 pm 5-7 miles w/ strength training

Friday(10/14) 6:30 am 7-9 miles @ Phelps Grove

Saturday(10/15) Off

Sunday(10/16) 7:30 am 10-12 miles @ Lake Springfield

Monday(10/17) 6:45 am 6-8 miles

Tuesday(10/18) 4:30 pm 6-8 miles w/ strength training

Wednesday(10/19) OYO/6-8 miles

Thursday(10/20) 7:30 am 4-5 miles
4:00 pm Leave Drury

Friday(10/21) 8:00 am Leave St. Louis
6:00 pm GLVC Banquet

Saturday(10/22) GLVC XC Meet @ USI (Evansville, IN)
10:30 am Women's 6K
11:30 am Men's 8K

Sunday(10/23) Off

Monday(10/24) 6:00 am 10-12 miles

Coach Van Arkel
417-873-7567

XC Training: Week of October 2

2011-10-02T10:29:00.005-05:00

Drury Cross Country Training (10/2):

Sunday(10/2) Off

Monday(10/3) 6:00 am 12-15 miles

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

Wednesday(10/5) 6:30 am 8-10 miles @ Phelps Grove

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

Friday(10/7) 7:00 am 5-7 miles
7:00 pm Dinner @ Heffington's

Saturday(10/8) 6:15 am Leave Drury for Missouri S&T
9:45 am Men's 8K
10:30 am Women's 5K

Sunday(10/9) Off

Monday(10/10) 6:00 am 12-15 miles

Coach Van Arkel
417-873-7567

Drury Cross Country Running Protocols

2011-09-29T12:45:00.002-05:00

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

XC Training: Weeks of Sept. 18 & 25

2011-09-16T12:25:00.005-05:00

Cross Country Training (9/18 & 9/25):

Sunday(9/18) Off

Monday(9/19) 6:00 am 12-16 miles

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

Wednesday(9/21) 6:30 am 8-10 miles

Thursday(9/22) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/23) 6:30 am 7-9 miles @ Phelps Grove

Saturday(9/24) Off

Sunday(9/25) 7:00 am 12-14 miles @ Bread Co (Elm & Nat)

Monday(9/26) 6:30 6-8 miles

Tuesday(9/27) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/28) 6:30 am 8-10 miles

Thursday(9/29) 6:30 am 6-8 miles
4:30 pm strength training

Friday(9/30) 4:00 pm Leave Drury

Saturday(10/1) 6:00 am Leave Tulsa for
OSU Cowboy Jamboree (Stillwater, OK)
9:15 am Women's 5K
9:45 am Men's 8K

Sunday(10/2) Off

Monday(10/3) 6:00 am 12-15 miles

Coach Van Arkel
417-873-7567

XC Training: Week of Sept. 11

2011-09-10T10:49:00.003-05:00

Drury Cross Country Training (9/11):

Sunday(9/11) Off

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

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

Wednesday(9/14) 6:30 am 8-10 miles

Thursday(9/15) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/16) 7:00 am 5-7 miles

Saturday(9/17) 5:45 am Leave Drury for MSSU
8:30 am Women's 5K
9:15 am Men's 8K

Sunday(9/18) Off

Coach Van Arkel
417-873-7567

XC Training: Week of Sept. 4

2011-09-05T15:30:00.003-05:00

Drury Cross Country Training (9/4):

Sunday(9/4) OYO/6-8 miles

Monday(9/5) OYO/6-8 miles

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

Wednesday(9/7) 6:30 am 8-10 miles

Thursday(9/8) 7:00 am Pictures & strength training
4:30 pm 6-8 miles miles

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

Saturday(9/10) 7:00 am 12-14 miles @ Lake Springfield

Sunday(9/11) Off

Coach Van Arkel
417-873-7567

XC Training: Week of Aug. 28

2011-08-28T09:58:00.004-05:00

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

XC Training: Week of Aug. 21

2011-08-20T18:02:00.002-05:00

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

XC Training/Practice Schedule

2011-08-06T10:51:00.004-05:00

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

Fall 2011 XC Schedule (revised)

2011-08-05T14:52:00.000-05:00

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

Required Medical Forms

2011-08-03T21:20:00.001-05:00

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

GLVC XC Course 10/22 at USI

2011-07-30T17:32:00.000-05:00

Here's a link to the cross country course we'll run at the GLVC XC meet to be held in Evansville, IN, at the USI campus on October 22:

http://www.usatf.org/routes/view.asp?rID=442582

Women run three 2K loops for 6K. Men run four 2K loops for 8K. Guys, this means you probably have to go thru 6K in under 24:00 to avoid getting lapped.

Coach Van Arkel

Fall XC Gear

2011-07-28T07:38:00.001-05:00

Shoe orders have been placed, so hopefully everyone will have new shoes (best present ever!) at the start of practice. We will also hand out the following gear to all cross country runners soon after practice starts:

-Training Shoes & Socks
-Running/Racing Shorts
-Racing Singlets
-Short Sleeve Tee's
-Nike Rain Jackets
-Adidas Warmups
-Gym Sacks
-Duffle Bags

We will be using some gear handed out last year (track pants, long sleeve tops, hooded sweatshirts, backpacks) and we should have enough extras of these items for all incoming freshmen runners. A little later in the season we will order new long sleeve tops for all runners.

Coach Van Arkel
417-873-7567

XC Training: July 24 - August 6

2011-07-23T14:48:00.001-05:00

XC Training: July 24 - August 6

Only four weeks until practice starts and then we will be running 60-70 miles/week and doing a long run around 12-14 miles. Mileage needs now to be somewhere between 50-60 miles/week or higher in order to be prepared for the work we do in the fall. Of course, it is hot everywhere and that is a reason to be careful and moderate the length of your runs. Be sure to hydrate before and after each run so your body is in the least amount of heat distress as possible.

The training week should look like this.

Sunday Long Run (75+ minutes)

Monday 6-8 miles w/ strength training

Tuesday 8-10 miles w/ strides

Wednesday 9-11 miles

Thursday 6-8 miles w/ strength training

Friday 8-10 miles w/ hill repeats

Saturday 6-8 miles or swim/bike

Coach Van Arkel
417-873-7567

Single Most Important Workout

2011-07-16T15:24:00.004-05:00

Our Single-Most Important Workout of the Summer:

The Long Run

6000m to 10000m cross country races are predominantly aerobic, and only a small percentage anaerobic, so our summer training must focus on aerobic volume in order to maximize aerobic capacity. A long run (>75:00) at a moderately easy conversational pace once a week is a great way to achieve that goal. The long aerobic run enlarges cardiac output, expands capillaries, increases red blood cells, leads to numerous positive metabolic adaptations within the cells of muscle fibers and improves running efficiency and economy. The bottom line is that, within reason, the more miles you run during the summer, the faster you will be during cross country season.

After practice starts we'll add more tempo runs and faster intervals to develop anaerobic capacity. In the meantime, we also want to stay as strong as possible (w/ hills & core work) and avoid illness and injury.

Coach Van Arkel
417-873-7567

XC Training: July 10 - July 23

2011-07-08T08:00:00.000-05:00

XC Training: July 10 - July 23

This is the middle two week period of summer training. Mileage should gradually increase with daily running. If you are experiencing sharp pains or extreme soreness and are injured and cannot run please let me know so we can talk about getting better and doing some cross training in the meantime.

The training week might look like this.

Sunday Long Run (75+ minutes)

Monday 5-7 miles w/ strength training

Tuesday 7-9 miles w/ strides

Wednesday 8-10 miles

Thursday 5-7 miles w/ strength training

Friday 7-9 miles w/ hill repeats

Saturday 6-8 miles or swim/bike

Coach Van Arkel
417-873-7567

XC Info/Shoes!

2011-06-29T19:01:00.003-05:00

Important information for all cross country runners:

TRAINING SHOES: We will be ordering training shoes soon so each runner on the team has a new pair of trainers in the fall. All runners need to contact Coach Van Arkel(xcountry@drury.edu) with their training shoe brand, model and size(no experimental or beta models; only tried and true).

PHYSICALS: Physicals for all runners(new and returning) will be given by the Drury team doctors and staff on Monday, August 22, at 5:45 pm at the Fitness Center.

MEDICAL FORMS: All runners must have all athletic department medical forms, including insurance card(front & back) on file with the trainers BEFORE August 22. 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 medical forms are on this blog and on the Drury Panthers Athletic Training web page.

FRESHMEN ELIGIBILITY: Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Eligibility Center to confirm academic eligibility. Also, in order to receive a "final" amateurism certification, you will need to revisit the Eligibility website, access your file and request a final decision for both DII cross country AND track. This MUST be done soon so rosters can be finalized.

GEAR: At the beginning of practice we will hand out the following gear: Training shoes, socks, large duffel bags, gym sacks, warmups, rain jackets, racing shorts, racing singlets and possibly other training/racing apparel. Runners are responsible for providing their own racing spikes.

T-SHIRTS: We will have Drury running t-shirts available for all runners on the team shortly after practice starts and extras for family/friends/boosters to purchase as part of our fundraising efforts for the team.

PRACTICES: Our first team meeting will be Sunday, August 21, at 5 pm at the Fitness Center. Our first running practice will be Tuesday, August 23, at 6:30 am at the Fitness Center.

HOUSING: Runners will be able to move into campus housing as early as Friday, August 19. Contact Security to obtain your key.

Coach Van Arkel
417-873-7567

XC Training; June 26-July 9

2011-06-25T09:19:00.011-05:00

Time for our team to start paying attention to training mileage and specific workouts. For this next two week period (2nd of five summer two-week blocks) I'm asking for consistent running (6/days week). The three specific weekly workouts include:

One long run (longer than 70 minutes for now) at a conversational pace;

One set of 4-6 strides/pickups (100m) done on the grass (barefoot would be fine) with gradual acceleration to 85% effort;

One set of 6-8 hill repeats (150-200m) run moderately hard on a gradual hill with exaggerated knee lift and arm swing.

Generally, training mileage can be moderately easy. Strength work should continue and include 2-3 weekly sets of pushups, crunches and planks(front & back), all of which can be done without going to a fitness center. You can also do other exercises(hammer curls,presses,dips and pullups), but these exercises should not interfere with your running or other workouts.

The training week might look like this.

Sunday Long Run (70+ minutes)

Monday 4-6 miles w/ strength training

Tuesday 6-8 miles w/ strides

Wednesday 7-9 miles

Thursday 4-6 miles w/ strength training

Friday 6-8 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
417-873-7567

Off-Season Training Overview

2011-06-19T13:51:00.004-05:00

Off-Season Training Overview:

Running cross country is relatively simple (be the first to the finish line, as a team, over 6K or 10K). Training for cross country races is also, fortunately, relatively simple (train moderately hard and long for a number of months, recover and get more fit, train a little harder for a few weeks, recover some more and get still more fit, train even harder for a shorter time, rest and then be really fast when you race).

Training and getting more fit is a progression. The body adapts to increased stimuli (long and fast running) and gets stronger and faster over time. The idea is to start developing during the summer the different bioenergetic and biomechanic systems we rely on when we run cross country races. We'll build a strong foundation of training and gradually increase volume and intensity over the next few months to improve our level of fitness.

These key components make up the off-season cross country training plan:

1. Aerobic Fitness-Volume and mileage, not too hard, to improve endurance and efficiency. Consistency is important. 6K and 10K races are 80%-85% aerobic!
2. Leg Strength-Hill running to increase the strength of leg muscles, tendons and ligaments and improve form.
3. Core Strength-Resistance exercises designed to strengthen and stabilize the core/trunk/upper body.
4. Leg Speed-We'll start with strides (<100m) on grass during the summer and progress to faster running as we get closer to racing.
5. Nutrition-Pay attention to your diet. Eat healthy, watch your weight and hydrate before and after training runs.
6. Recovery/Sleep-Improvement occurs during the rest phase. If you don't give your body a chance to regenerate between hard workouts you risk injury, illness and burnout.

Notice we do not yet start running fast intervals until we have developed these other systems and until we are ready to start peaking for cross country races. Anaerobic fitness and speed will come later during the fall season. While increases in mileage and training need to be gradual, they also need to happen relatively early in the summer so conditioning can be consistent and productive for the 8-10 weeks before the cross country season starts. Expect a more specific workout schedule in just a few days.

Coach Van Arkel
417-873-7567
xcountry@drury.edu

Freshmen First Day June 24

2011-06-16T19:55:00.000-05:00

I'll be available on June 24 for Freshmen First Day and would invite any incoming freshmen or returning runners to meet each other or ask questions of the coach on at 2:30 pm that day in the Findley Student Center (this is after the Alpha class meeting and before the Athletics presentation by AD Pat Atwell).

Coach Van Arkel
417-873-7567

XC Training

2011-06-11T09:12:00.000-05:00

XC Training:

Hopefully, most runners have had several weeks of easy running after track season and are ready to begin building an aerobic base for cross country. Starting in mid-June we will want to be as consistent as possible with our training. Mileage will be higher later in the summer(50-60 for women/60-70 for men). For now, it is important to run almost every day with a day off once in a while to recover. We have ten weeks until cross country practice begins and we will structure the summer's running into five two-week periods.

For the next two weeks starting Sunday, June 12:

This is an introductory training week. Pace can be easy. Women should now be running an average of 6 miles a day or more, with a long run sometime during the week of 60 minutes or longer. Try to get around 40 miles this week. Men should be running an average of at least 7 miles a day with a long run of 70 minutes. Try to get around 50 miles this week. For now this is exclusively aerobic base training. Eventually we will add hill repeats and strides, but do not do speedwork or track running once we begin the buildup for cross country.

For core strength, at least twice during the week do two sets of crunches(2 x 25-50 repeats) and pushups(2 x 10-15) and planks(hold each position for :30). You can also add 2 sets of hammer curls to the routine if you have access to dumbbells.

In two weeks we will add a few more miles, a couple of specific running workouts and additional strength exercises.

Coach Van Arkel
417-873-7567

Track Training: Week of May 1

2011-05-01T13:55:00.003-05:00

Track Training: Week of May 1:

Sunday(5/1) 10-12 miles

Monday(5/2) 4:00 pm 5-7 miles

Tuesday(5/3) 4:45 pm 6-8 miles

Wednesday(5/4) 4:00 pm 5-7 miles w/ strength training

Thursday(5/5) 4:45 pm 5-7 miles & Team Meeting

Friday(5/6) Off

Saturday(5/7) GLVC T&F Meet

Sunday(5/8) GLVC T&F Meet

Monday(5/9) Track Banquet @ Phelps Grove

Coach Van Arkel
417-873-7567

Track Training: Week of April 24

2011-04-23T07:44:00.002-05:00

Track Training: Week of April 24:

Sunday(4/24) Off

Monday(4/25) 4:00 pm 6-8 miles

Tuesday(4/26) 6:45 am Cross Country Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(4/27) 7:00 am 8-10 miles

Thursday(4/28) 4:30 pm 5-7 miles
8:00 pm Athletics Awards w/ Dessert

Friday(4/29) Noon Coach Keeton's Bus Leaves Drury
3:00 pm Coach Van Arkel's Van Leaves Drury for MSSU

Saturday(4/30) Off

Sunday(5/1) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of April 17

2011-04-17T11:42:00.001-05:00

Track Training: Week of April 17:

Sunday(4/17) Off

Monday(4/18) 4:00 pm 6-10 miles

Tuesday(4/19) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(4/20) 4:00 pm 8-10 miles

Thursday(4/21) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(422) 7:00 am 6-8 miles

Saturday(4/23) 8:45 am Leave Drury for Rolla

Sunday(4/24) Off

Coach Van Arkel
417-873-7567

Track Training: Week of April 10

2011-04-10T20:47:00.001-05:00

Track Training: Week of April 10:

Sunday(4/10) 7:30 am 10-16 miles

Monday(4/11) 4:00 pm 6-8 miles

Tuesday(4/12) 6:45 am Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(4/13) OYO/8-10 miles

Thursday(4/14) OYO/6-8 miles

Friday(4/15) Noon Leave Drury for Wichita State

Saturday(4/16) Wichita State

Sunday(4/17) Off

Coach Van Arkel
417-873-7567

Track Training: Week of April 3

2011-04-02T05:45:00.003-05:00

Track Training: Week of April 3:

Sunday(4/3) OYO or 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)

Monday(4/4) 4:00 pm 6-10 miles

Tuesday(4/5) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(4/6) 4:00 pm 8-10 miles

Thursday(4/7) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(4/8) 6:45 am 8-10 miles @ Phelps Grove

Saturday(4/9) Off

Sunday(4/10) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)

Coach Van Arkel
417-873-7567

Track Training: Week of March 27

2011-03-26T19:46:00.001-05:00

Track Training: Week of March 27:

Sunday(3/27) OYO/10-16 miles

Monday(3/28) 7:00 am 6-8 miles

Tuesday(3/29) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/30) 4:00 pm 8-10 miles

Thursday(3/31) 4:30 pm 6-8 miles

Friday(4/1) Missouri Relays

Saturday(4/2) Missouri Relays

Sunday(4/3) OYO or 7:30 am 10-16 miles at Bread Co.

Coach Van Arkel
417-873-7567

Track Training: Week of March 20

2011-03-18T06:50:00.001-05:00

Track Training: Week of March 20:

Sun(3/20) OYO/10-16 miles

Mon(3/21) OYO/7-9 miles

Tue(3/22) OYO/6-8 miles w/ strength training

Wed(3/23) OYO/8-12 miles(20:00 tempo/negative split)

Thu(3/24) OYO/6-8 miles w/ strength training

Fri(3/25) OYO/8-10 miles w/ 1:00/2:00 repeats

Sat(3/26) OYO/6-8 miles w/ strength training

Sun(3/27) OYO/10-16 miles

Mon(3/28) 7:00 am 6-8 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 13

2011-03-12T08:31:00.002-06:00

Track Training: Week of March 13:

Sunday(3/13) 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)

Monday(3/14) OYO/6-10 miles

Tuesday(3/15) 6:45 am Team Pictures/6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/16) 4:00 pm 8-10 miles

Thursday(3/17) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(3/18) 7:00 am 8-10 miles

Saturday(3/19) Off

Sunday(3/20) OYO/10-16 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 6

2011-03-06T00:01:00.002-06:00

Track Training: Week of March 6:

Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield

Monday(3/7) OYO/6-10 miles

Tuesday(3/8) 6:45am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/9) 4:00 pm 8-10 miles

Thursday(3/10) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(3/11) 6:45 am 8-10 miles

Saturday(3/12) Off

Sunday(3/13) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 27

2011-02-27T13:32:00.004-06:00

Track Training: Week of February 27:

Sunday(2/27) OYO

Monday(2/28) 4:00 pm 6-10 miles

Tuesday(3/1) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/2) 6:45 am 8-12 miles

Thursday(3/3) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(3/4) 7:00 am 8-10 miles

Saturday(3/5) Off

Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 20

2011-02-20T13:19:00.001-06:00

Track Training: Week of February 20:

Sunday(2/20) 7:30 am 10-16 miles

Monday(2/21) Off

Tuesday(2/22) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(2/23) 4:00 pm 8-10 miles

Thursday(2/24) 7:00 am 6-8 miles
2:30 pm Leave Drury for Springfield, IL

Friday(2/25) 7:30 am Leave for Kenosha, WI

Saturday(2/26) GLVC Indoor T&F @ Wisconsin-Parkside

Sunday(2/27) 7:30 am Off

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 13

2011-02-12T11:35:00.005-06:00

Track Training: Week of February 13:

Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)

Monday(2/14) 4:00 pm 6-10 miles
5:00 pm Basketball Concessions

Tuesday(2/15) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(2/16) 4:00 pm 8-12 miles

Thursday(2/17) 7:00 am 6-8 miles
4:30 pm strength training

Friday(2/18) 2:30 pm Leave Drury for Warrensburg, MO

Saturday(2/19) Off

Sunday(2/20) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 6

2011-02-05T07:40:00.002-06:00

Track Training: Week of February 6:

Sunday(2/6) 7:30 am 10-18 miles @ Bread Co.(Elm & Nat.)

Monday(2/7) OYO 6-10 miles

Tuesday(2/8) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(2/9) 4:00 pm 8-12 miles

Thursday(2/10) 4:30 pm 8-10 miles w/ strength training

Friday(2/11) 7:00 am 10-12 miles

Saturday(2/12) Off

Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)

Coach Van Arkel
417-873-7567

Track Training: Week of Jan. 30

2011-01-30T12:34:00.005-06:00

Track Training: Week of January 30:

Sunday(1/30) 7:30 am 10-18 miles @ Frisco Trail

Monday(1/31) OYO 6-10 miles

Tuesday(2/1) Off

Wednesday(2/2) Off

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

Friday(2/4) 7:00 am 8-10 miles

Saturday(2/5) 9:00 am 6-8 miles w/ strength training

Sunday(2/6) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of Jan. 23

2011-01-22T05:23:00.005-06:00

Track Training: Week of January 23:

Sunday(1/23) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)

Monday(1/24) 4:00 pm 6-10 miles

Tuesday(1/25) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(1/26) 4:00 pm 8-12 miles

Thursday(1/27) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(1/28) 7:00 am Leave Drury for Lawrence, KS
7:00 am 8-10 miles @ Phelps Grove

Saturday(1/29) Off

Sunday(1/30) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)

Coach Van Arkel
417-873-7567

First Spring Track Practice Jan. 19!!

2011-01-09T11:17:00.003-06:00

Our first spring track practice will be Wednesday January 19 at 6:30 am. We'll start with a team meeting and then a short run and try to set a practice schedule for upcoming weeks. Please plan to run/workout this week on Thursday afternoon at 4:30 pm, Friday morning at 7 am. and Sunday morning at 7 am.

Coach Van Arkel

Happy New Year!

2011-01-01T21:56:00.002-06:00

Track Training: Week of Jan. 1

2011-01-01T19:46:00.004-06:00

Track Training for Jan. 1 thru Jan. 14:

Two more weeks of good old generic base training. Volume and strength are important to everyone racing 1500m or longer this spring, indoors or out. We'll start changing things up when school/practice starts.

Sunday 10-14 miles

Monday 7-9 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 8-12 miles

Thursday 5-7 miles w/ hills & strength training

Friday 8-10 miles

Saturday 4-6 miles or cross training

Sunday 10-14 miles

Monday 7-9 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 8-12 miles

Thursday 5-7 miles w/ hills & strength training

Friday 8-10 miles

Saturday 4-6 miles or cross training

Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 19

2010-12-15T18:19:00.004-06:00

Training for Dec. 19 thru Jan. 1:

Starting the next two upcoming weeks, we want to develop a routine, build our distance base with volume and mileage and become consistent with daily runs. Decide for yourself what day of the week works best for your long run, but take advantage of the break in school by making your daily run a priority.

The long run each week should be somewhere between 60 minutes and 80 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills. Do some core strength exercises after those runs. Except for the hills, all other runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass (or snow) and stretch after each run.

After Jan. 1 we will add a few more miles. When we get back to campus in mid January we will increase our mileage and plan specific workouts according to the events you want to race indoors and outdoors. Don't expect to do much speedwork in January or February.

Sunday Long run of 10-13 miles

Monday 6-8 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 7-9 miles

Thursday 5-7 miles w/ hills & strength training

Friday 7-9 miles

Saturday 4-6 miles or cross training

Coach Van Arkel
417-873-7567

Cross Country Banquet 12/10

2010-12-03T17:37:00.004-06:00

Drury’s Cross Country Banquet will be Friday, December 10, 5:30 pm, at the Van Arkel's (311 S. Cordova Ct.). Besides showing our appreciation for our letter winners and seniors, we will recognize outstanding individual performances. A Chipotle meal (chicken or steak burritos with rice and beans; other ingredients optional) will be provided to team members. If family or friends might attend please let me know.

Coach Van Arkel
417-873-7567

XC Training (11/21 & 11/28)

2010-11-21T08:10:00.006-06:00

Cross Country Training (11/21 & 11/28):

Sunday(11/21) Off

Monday(11/22) 6:30 am 12-16 miles

Tuesday(11/23) 7:00 am 6-8 miles
OYO/ 3-4 miles w/ strength training

Wednesday(11/24) 7:00 am 8-10 miles @ Phelps Grove

Thursday(11/25) OYO/ 6-8 miles

Friday(11/26) OYO/ 8-10 miles

Saturday(11/27) OYO/ 5-7 miles

Sunday(11/28) OYO/ 6-8 miles

Monday(11/29) 7:00 am 7-9 miles @ Silver Springs

Tuesday(11/30) 4:30 pm 5-7 miles
w/ strength training

Wednesday(12/1) 7:00 am 8 miles
9 am Leave Drury for Louisville

Thursday(12/2) 11:00 am 5 miles @ Tom Sawyer Park

Friday(12/3)

Saturday(12/4) NCAA National XC Meet (Louisville, KY)

Friday(12/10) 5:30 pm XC Banquet at Van Arkel's

Coach Van Arkel
417-873-7567

XC Training (11/7 & 11/14)

2010-11-07T09:44:00.007-06:00

Cross Country Training (11/7 & 11/14):

Sunday(11/7) Off

Monday(11/8) 6:30 am 10-16 miles @ Frisco Trail (Bullseye)

Tuesday(11/9) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(11/10) 6:45 am 8-10 miles

Thursday(11/11) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(11/12) 6:30 am 6-8 miles @ Phelps Grove

Saturday(11/13) Off

Sunday(11/14) 7:30 am 10-12 miles @ Bread Co.(Elm & Nat.)

Monday(11/15) 6:45 am Team Meeting/3-5 miles or
strength training

Tuesday(11/16) 4:30 pm 5-7 miles

Wednesday(11/17) OYO/6-8 miles

Thursday(11/18) OYO/4-6 miles
6:00 pm Leave Drury for Comfort Inn (Sullivan, MO)

Friday(11/19) 7:00 am Leave St. Louis for
Hyatt Place East (Louisville, KY)

Saturday(11/20) NCAA Regional XC Meet (Louisville, KY)
11:00 am Men's 10K; Noon Women's 6K

Sunday(11/21) Off

Coach Van Arkel
417-873-7567

XC Training (10/24 & 10/31)

2010-10-23T08:25:00.007-05:00

Cross Country Training (10/24 & 10/31):

Sunday(10/24) OYO/7-9 miles

Monday(10/25) 6:45 am 8-10 miles

Tuesday(10/26) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/27) 6:45 am 8-10 miles
9:00 pm Men's Team Meeting @ Fitness Center

Thursday(10/28) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/29) 6:30 am 10-12 miles

Saturday(10/30) Off

Sunday(10/31) 7:30 am 8-10 miles @ Lake Springfield
9:00 am Halloween Tailgate Brunch w/ Family

Monday(11/1) 7:00 am 6-8 miles

Tuesday(11/2) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(11/3) OYO/6-10 miles

Thursday(11/4) 7:00 am 6-8 miles
5:00 pm Leave Drury

Friday(11/5) 8:00 am Leave St. Louis
6:00 pm GLVC Banquet

Saturday(11/6) GLVC XC Meet (Kenosha, WI)
10:30 am Men's 8K; 11:30 am Women's 6K

Sunday(11/7) Off

Monday(11/8) 6:30 am 10-16 miles

Coach Van Arkel
417-873-7567

Chile Pepper Festival (10/16)

2010-10-23T08:21:00.002-05:00

A link to Drury results from the Chile Pepper Festival coss country meet on Oct. 16:

http://www.chilepepperfestival.org/eventresults.aspx

And a link to some nice photos of the meet taken by Dennis Jones:

http://www.dljonesphotography.com/Sports/DruryXC/DruryXCFayetteville/14316106_Zi2VR#1059390987_N8S2M

And a link to some nice photos of the meet taken by Mark Heffington:

http://druryxctf.shutterfly.com/pictures/393

XC Training (10/17)

2010-10-17T15:02:00.002-05:00

Cross Country Training (10/17)

Sunday(10/17) Off

Monday(10/18) 6:30 am 10-16 miles @ Frisco Trail (Bullseye)

Tuesday(10/19) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/20) 7:00 am or 4 pm 8-10 miles

Thursday(10/21) 7:00 am 6-8 miles @ Phelps Grove

Friday(10/22) OYO/7-9 miles

Saturday(10/23) OYO/10-16 miles

Sunday(10/24) OYO/7-9 miles

Monday(10/25) 6:45 am 8-10 miles

Coach Van Arkel
417-873-7567

Sean Earle Lakefront (10/2)

2010-10-05T08:41:00.004-05:00

A link to Drury results from the Sean Earle Lakefront
coss country meet on Oct. 2:

http://www.drurypanthers.com/news/2010/10/
2/WXC_1002104557.aspx

And a link to some nice photos of the meet taken by Karen Woollams:

http://www.flickr.com/photos/54547705@N04/
sets/72157625095799438/show/

Coach Van Arkel

XC Training (10/3 & 10/10)

2010-10-03T09:41:00.006-05:00

Cross Country Training (10/3 & 10/10):

Sunday(10/3) Off

Monday(10/4) 6:30 10-16 miles

Tuesday(10/5) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/6) 7:00 am 8-10 miles

Thursday(10/7) 6:45 am Officer Schroeder/6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/8) 6:45 am 7-9 miles @ Phelps Grove

Saturday(10/9) Off

Sunday(10/10) 7:00 am 10-16 miles @ Bread Co (Elm & Nat)

Monday(10/11) 6:45 6-8 miles

Tuesday(10/12) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/13) OYO/6-10 miles

Thursday(10/14) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/15) 7:00 am 5-7 miles

Saturday(10/16) 6:00 am Leave Drury
Chile Pepper Festival (Fayetteville, AR)
9:45 am Men's 10K; 10:30 am Women's 5K

Sunday(10/17) Off

Monday(10/18) 6:30 am 10-16 miles @ Bullseye

Coach Van Arkel
417-873-7567

Southern Stampede (9/18)

2010-09-21T11:13:00.004-05:00

A link to Drury results from the Southern Stampede coss country meet on Sept. 18:

Men: http://www.drurypanthers.com/news/2010/9/18/MXC_0918101932.aspx

Women: http://www.drurypanthers.com/news/2010/9/18/WXC_0918103150.aspx

And a link to some nice photos of the meet taken by Dennis Jones:

http://www.dljonesphotography.com/Sports/DruryXC/DruryXCStampede/
13821303_SjfXi#1012591496_Ghxaf

And a link to some nice photos of the meet taken by Mark Heffington:

http://druryxctf.shutterfly.com/pictures/8

XC Training (9/19 & 9/26)

2010-09-18T19:07:00.012-05:00

Cross Country Training (9/19 & 9/26):

Monday(9/20) 6:15 10-16 miles @ Frisco Trail

Tuesday(9/21) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/22) 7:00 am or 4:00 pm 6-10 miles

Thursday(9/23) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/24) 6:30 am 7-9 miles @ Phelps Grove

Saturday(9/25) Off

Sunday(9/26) 7:00 am 10-16 miles @ Lake Springfield

Monday(9/27) 6:45 6-8 miles

Tuesday(9/28) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/29) OYO/6-10 miles

Thursday(9/30) 6:45 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Friday(10/1) 6:30 am Leave Drury

Saturday(10/2) Sean Earl Lakefront (Chicago, IL)
11:15 am Men's 8K; Noon Women's 5K

Sunday(10/3) Off

Monday(10/4) 6:30 am 10-16 miles

Coach Van Arkel
417-873-7567

XC Training (9/12)

2010-09-10T16:07:00.008-05:00

Cross Country Training (9/12)

Sunday(9/12) 7:00 am 10-14 miles @ Bread Co. (Elm & Nat.)

Monday(9/13) 6:45 am 6-8 miles

Tuesday(9/14) 6:30 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Wednesday(9/15) Off

Thursday(9/16) 6:30 am 6-8 miles w/ SPIKES
4:30 pm 3-4 miles w/ strength training

Friday(9/17) 6:45 am 6-8 miles

Saturday(9/18) 6:15 am Leave Drury for Missouri Southern
9:00 am Women's 5K
9:45 am Men's 8K

Sunday(9/19) Off

Monday(9/20) 6:315 am 10-14 miles @ Frisco Trail (Bullseye)

Coach Van Arkel
417-873-7567

XC Training(9/5)

2010-09-07T15:09:00.004-05:00

Cross Country Training (9/5)

Sunday(9/5) 9-14 miles

Monday(9/6) OYO

Tuesday(9/7) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Wednesday(9/8) 4:00 pm 8-10 miles
8:00 pm Team Meeting @ Clara Thompson Hall

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

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

Saturday(9/11) Off

Sunday(9/12) 7:00 am 10-15 miles @ Bread Co. (Elm & Nat.)

Coach Van Arkel
417-873-7567

SBU Cross Country Meet 9/3

2010-09-05T13:11:00.007-05:00

A link to Drury results from the SBU coss country meet on Sept. 3:

Men: http://www.drurypanthers.com/news/2010/9/3/MXC_0903100540.aspx

Women: http://www.drurypanthers.com/news/2010/9/3/WXC_0903100910.aspx

And a link to some nice photos of the meet taken by Dennis Jones:

http://www.dljonesphotography.com/Sports/Drury-XC-at-SBU-9-3-10/
13618988_Tq564#993658226_NQQwc

And a link to some nice photos of the meet taken by Mark Heffington:

http://druryxctf.shutterfly.com/pictures/249

XC Training(8/29)

2010-08-27T06:10:00.005-05:00

Drury Cross Country Training(8/29)

Sunday(8/29) 7:00 am 8-12 miles @ Lake Springfield

Monday(8/30) 6:30 am 7-10 miles @ Fitness Center

Tuesday(8/31) 6:30 am 6-8 miles @ Fitness Center(hills)
4:30 pm 3-4 miles w/ strength training

Wednesday(9/1) 6:30 am 8-10 miles @ Fitness Center

Thursday(9/2) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Friday(9/3) 6:30 am 8-10 miles @ Phelps Grove OR
Leave 5:00 pm for SBU (5K Race)

Saturday(9/4) OYO/4-6 miles w/ strength training

Sunday(9/5) OYO/9-14 miles

Monday(9/6) OYO/6-8 miles

Tuesday(9/7) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Wednesday(9/8) 6:30 am Pictures
8:00 pm Team Meeting @ Clara Thompson Hall

Coach Van Arkel
417-873-7567

XC Training(8/22)

2010-08-22T15:31:00.004-05:00

Drury XC Training:

Sunday(8/22) 7:00 am 5-8 miles @ Fitness Center

Monday(8/23) 7:00 am 8-12 miles @ Bread Co. (East Sunshine)
2:00 pm Required Team Meeting re NCAA Rules @ Lay Hall
4:00 pm Strength Training @ Fitness Center

Tuesday(8/24) 6:30 am 6-8 miles @ Fitness Center

Wednesday(8/25) 6:30 am 8-10 miles @ Fitness Center

Thursday(8/26) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Friday(8/27) 6:30 am 8-10 miles @ Phelps Grove

Saturday(8/28) OYO/4-6 miles

Sunday(8/29) 7:00 am 8-12 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Cross Country/Distance Running Protocols

2010-08-22T11:35:00.003-05:00

Cross Country Practice Starts!!

2010-08-18T17:24:00.003-05:00

Cross Country Practice Schedule:

Friday(8/20) Move in to Dorms/Apartments

Saturday(8/21) ALL MEDICAL FORMS DUE!!!
1:00 pm Team Meeting with Freshmen @ Fitness Center
4:00 pm Physicals required for ALL Cross Country Runners, unless done done Aug. 8 or Aug. 15 at Drury

Sunday(8/22) 7:00 am 6-8 miles @ Fitness Center

Monday(8/23) 7:00 am 6-12 miles @ Fitness Center
2:00 pm Required Team Meeting re NCAA Rules @ Lay Hall
4:00 pm 3-4 miles w/ strength training @ Fitness Center

Tuesday 6:30 am 6-8 miles @ Fitness Center

Coach Van Arkel
xcountry@drury.edu

Fall 2010 Cross Country Schedule

2010-08-08T18:49:00.003-05:00

2010 Drury Panthers Fall Cross Country Schedule:

Friday 9/3 @ 6 pm SBU Invitational/Bolivar, MO

Saturday 9/18 @ 9 am Southern Stampede/Joplin, MO

Saturday 10/2 @ 9 am Sean Earle Lakefront/Chicago, IL

Saturday 10/16 @ 9 am Chili Pepper Festival/Fayetteville, AR

Saturday 11/6 @ 9 am GLVC Conf. XC Champs/WI-Parkside

Saturday 11/20 @ 9 am NCAA Midwest Regional/Louisville, KY

Saturday 12/4 @ 9 am NCAA Nationals/Louisville, KY

Coach Van Arkel
xcountry@drury.edu

XC Training: Aug. 8 & 15

2010-08-07T13:54:00.003-05:00

Two more weeks of training before school/practice starts. Next week's training is a continuation of everything you've done this summer. We are base training, so the long run is the most important workout. The following week's total mileage will decrease a bit as we want to be sure we are rested for the first week of practice, but still do hill repeats and core strength work.

Sunday Long run of 10-14 miles(> 75 minutes)

Monday 7-9 miles w/ strength training

Tuesday 8-11 miles

Wednesday 7-9 miles(last 20 minutes slightly faster pace)

Thursday 7-9 miles w/ strength training

Friday 7-9 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Sunday Long Run(>75 minutes)

Monday 4-6 miles w/ strength training

Tuesday 6-8 miles

Wednesday 7-9 miles w/ hill repeats

Thursday 4-6 miles w/ strength training

Friday 6-8 miles

Coach Van Arkel
xcountry@drury.edu

Drug Testing/Medication/Inhalers

2010-08-02T16:05:00.006-05:00

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.

Of course, any positive (dirty) test for street drugs, other narcotics without a prescription or alcohol could also result in a suspension and/or loss of eligibility (scholarship).

Coach Van Arkel
xcountry@drury.edu

Physicals/Medical Forms

2010-08-01T11:16:00.006-05:00

Runners do not need to get a physical at home or from a family doctor prior to arriving at Drury. All cross country runners are required to get a physical from the Drury team doctors on August 21 at 4 pm (unless you were present and obtained a physical at Drury on Aug. 8 or Aug. 15). All runners MUST have medical forms turned in by August 21 in order to practice and be on the cross country roster.

Coach Van Arkel
xcountry@drury.edu

First XC Practices

2010-07-29T12:10:00.005-05:00

Cross Country Practice Schedule:

Friday(8/20) Move in to Dorms/Apartments

Saturday(8/21) ALL MEDICAL FORMS DUE!!!
1:00 pm Team Meeting with Freshmen @ Fitness Center
4:00 pm Physicals for all Cross Country Runners
-(can also be done Aug. 8 or Aug. 15 at Drury)

Sunday(8/22) 7:00 am 6-8 miles @ Fitness Center

Monday(8/23) 7:00 am 6-8 miles @ Fitness Center
2:00 pm Required Team Meeting re NCAA Rules @ Lay Hall
4:00 pm 3-4 miles w/ strength training @ Fitness Center

Tuesday 6:30 am 6-8 miles @ Fitness Center

Coach Van Arkel
xcountry@drury.edu

XC Training: July 25 & August 1

2010-07-24T07:04:00.003-05:00

After several weeks of consistent running it is time to increase mileage again so that the total mileage run during the last four weeks of the summer break is higher than the preceding four weeks. Try to increase mileage by an average of at least one mile per day(an extra 7-8 minutes or so of running). For example, if you ran 56 miles this past week(8 miles/day) then run 63 miles(9 miles/day). If you ran 65 miles, then try for 72 miles. Except for hill repeats and now one run each week when you pick up the tempo somewhat for the last 20 minutes of the run, the pace for most of your running can remain relaxed/conversational. We are still building our aerobic base and won't start extensive speedwork until we are 6-8 weeks away from the most important meets. Please do core strength work(crunches/pushups/planks/dips) at least two times during the week. It's hot so always drink plenty of water before and after your run, as well as later during the day, to stay hydrated.

Sunday Long run of 10-14 miles(> 75 minutes)

Monday 7-9 miles w/ strength training

Tuesday 8-11 miles

Wednesday 7-9 miles(last 20 minutes slightly faster pace)

Thursday 7-9 miles w/ strength training

Friday 7-9 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
xcountry@drury.edu

Training Shoes/Fall XC Gear

2010-07-19T06:07:00.005-05:00

Most of you have provided me with your shoe orders, but there are a few who have not. Some running shoe models are hard to get and if you have not yet forwarded shoe info we may not have trainers for you at the beginning of practice.

When practice starts we will hand out the following gear to cross country runners:
-Training Shoes & Socks
-Running/Racing Shorts
-Short sleeve Tee's
-Long Sleeve Tops
-Hooded Sweatshirts
-Backpacks/Bookbags
-Gym Sacks

A few days after practice begins we will hand out the following additional gear w/ DRURY logo:
-Nike Rain Jackets
-Adidas Warmups
-Racing Singlets
-Duffle Bags

There will be a few additional short sleeve running tees available for sale to friends and family as a fundraiser for the team.

Coach Van Arkel
xcountry@drury.edu

Physicals/First Practice/Move-in

2010-07-15T13:09:00.012-05:00

Physicals for all cross country runners will be given by the team doctors on Saturday, August 21, at 4 pm at the Fitness Center. You do not need to get a physical before arriving at Drury. Medical Forms must be turned into the athletic trainers or Coach Van Arkel by August 21. There are other earlier dates for physicals on August 8 & August 15 if you are in town and can be on campus. Our first running practice is Sunday, August 22, at 7 am at the Fitness Center. All runners can move into dorms/apartments as early as Friday, August 20.

**Remember** NO PHYSICAL or NO MEDICAL FORMS = NO PARTICIPATION !!!

Dates for Physicals on campus:
Sunday August 8th @ 4:00pm(Volleyball and any cross country athletes able to be here)
Sunday August 15th @ 4:00pm(Soccer and any cross country athletes able to be here)
Saturday August 21st @ 4:00pm: All CROSS COUNTRY runners

Freshmen will have a short team meeting Saturday, August 21, at 1 pm at the Fitness Center.

Coach Van Arkel
xcountry@drury.edu

XC Training: July 11 & 18

2010-07-10T12:00:00.007-05:00

We are adding more total mileage the next two weeks along with the long run and a session of hill repeats each week. Women should be running between 40-50 miles/week. Men should be running 50-60 miles/week. The long run can be from 70 to 90 minutes at a conversational pace. Increase your hill repeats(6-8 repeats up a 150-200 m hill at 3k race pace with a recovery jog back down) and do at least two core/strength training workouts. These should consist of crunches, pushups, dips and planks(face up & face down, both with alternate leg raises).

Sunday(7/11 & 7/18) Long run of 9-13 miles

Monday 6-8 miles

Tuesday 7-9 miles w/ strength training

Wednesday 8-10 miles w/ hill repeats

Thursday 7-9 miles w/ strength training

Friday 8-10 miles

Saturday 4-6 miles or swim/bike

Coach Van Arkel
xcountry@drury.edu

Reminders

2010-07-07T07:20:00.010-05:00

Important Reminders for all cross country runners:

PHYSICALS: Physicals for all runners(new and returning) will be given by Drury team doctors on Saturday, August 21, at 4 pm at the Fitness Center.

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.

ROSTER INFO: Please forward your biographies to me or to Eric Pannell as soon as possible so he can put together the cross country roster. Sports Information wants only cross country highlights, no track highlights, for use on the cross country roster web page.

TRAINING SHOES: We will be ordering training shoes soon so each runner on the team has a new pair of trainers in the fall. All runners need to contact Coach Van Arkel(xcountry@drury.edu) with their training shoe brand, model and size(no experimental or beta models; only tried and true). Drury will cover up to $100 of the purchase price.

GEAR: At the beginning of practice we will hand out the following gear: Training shoes, Asics backpacks/bookbags, large duffel bags, gym sacks, warmups, hooded sweatshirts, running tee's, racing shorts, racing singlets, socks and possibly other training/racing apparel. Runners are responsible for providing their own racing spikes.

FRESHMEN ELIGIBILITY: Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Eligibility Center to confirm academic eligibility. Also, in order to receive a "final" amateurism certification, you will need to revisit the Eligibility website, access your file and request a final decision for both DII cross country AND track. This MUST be done soon so rosters can be finalized.

T-SHIRTS: We will have Drury running t-shirts available for all runners on the team after practice starts and lots of extras for family/friends/boosters to purchase as part of our fundraising efforts for the team.

PRACTICES: Our first short team meeting for freshmen will be Saturday, August 21, at 1 pm at the Fitness Center. Our first running practice will be Sunday, August 22, at 7:00 am at the Fitness Center.

HOUSING: Runners will be able to move into campus housing as early as Friday, August 20.

Coach Van Arkel
xcountry@drury.edu

XC Training: July 4

2010-07-04T20:11:00.005-05:00

Happy Fourth!

One more week of consistent running. Mileage will go up next week.

Sunday Long Run(>60 minutes)

Monday 4-6 miles w/ strength training

Tuesday 6-8 miles

Wednesday 7-9 miles

Thursday 4-6 miles w/ strength training

Friday 6-8 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
xcountry@drury.edu

Off-Season Training Tips

2010-07-01T21:56:00.005-05:00

-Run on soft surfaces(grass/trails) as much as you can.
-If you are sore, back off. Don’t run thru sharp pain. Ice areas that are sore. If soreness persists, contact a sports medicine clinic and inform Coach.
-Do sets of core strength work(crunches, planks, pushups, dips, etc.) at least twice each week.
-Run hilly courses as often as you can.
-Be sure you have good supportive running shoes with plenty of cushioning. We will also get new trainers when the fall season starts.
-Follow the hard/easy training cycle. Do recovery runs or cross train between harder runs or longer runs.
-Get lots of sleep and rest between workouts.
-Stay hydrated. Drink water during the day and drink some kind of sports drink/fruit juice after a run to immediately replace carbohydrates.

Coach Van Arkel
xcountry@drury.edu

XC Training: June 27

2010-06-25T14:15:00.003-05:00

This week's training is basically the same as last week. Focus on consistency, hydration(drink lots of water before and after and, if you can, during your run) and extending the long run. Next week total mileage will increase a bit.

Sunday Long Run(>60 minutes)

Monday 4-6 miles w/ strength training

Tuesday 6-8 miles

Wednesday 7-9 miles

Thursday 4-6 miles w/ strength training

Friday 6-8 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel

Important XC Dates & Info

2010-06-24T13:45:00.006-05:00

-Our first short(15 minutes) team meeting for freshmen will be Saturday, August 21, at 1:00 pm at the Fitness Center. Physicals by the Drury team physician(required for all runners, new and returning) are tentatively scheduled for late Saturday afternoon that weekend. Our first running practice for all cross country runners will be Sunday, August 22, at 7:00 am at the Fitness Center.

-All runners must have ALL medical forms, including a consent form and a copy of an insurance card(front & back), on file with the trainers BY August 21. Signed forms can be mailed to Jon Van Arkel at Drury Athletics; 900 N. Benton; Springfield, MO 65802, or also faxed to Coach Van Arkel(fax# 303-362-7556) or delivered to the training room.

-Housing will be open and runners can move in as early as August 20.

-Please forward your biographies to Eric Pannell or to me as soon as possible so Eric can put together our fall cross country roster.

-I will be at the Fitness Center at 1 pm on Saturday, August 21 if anyone has forms to turn in or has questions.

-During the fall cross country season plan on practicing between 6 am and 8:30 am and between 4:30 pm and 6:30 pm during the week, and early most mornings on the weekends. Do not schedule work, etc, during those times until we have set a practice schedule. If you can avoid it, do NOT schedule class for any weekday morning at 8 am. We will be competing or practicing each weekend until the NCAA meet in late November. The only extended 48 hour breaks will be September 5 & 6(Labor Day weekend) and October 22 &23(Fall Break).

-All runners must be at all practices, unless you are in class. Plan to travel with the team to & from all meets unless permission to travel separately with your family is granted one week prior to the meet by the Athletic Director.

-I will be ordering each cross country runner(37 of us!) with training shoes(I'll cover up to $100 & try to find the least expensive vendor) on July 12. Please forward to me your brand, model & size of training shoe by this date so I can order a pair for you and have them available when practice starts.

Coach Van Arkel

XC Runner's Bio's Needed

2010-06-23T13:26:00.002-05:00

XC Roster: All runners, including returning runners, need to forward to me(xcountry@drury.edu) or Eric Pannell(epannell@drury.edu) answers to the following questions so the Sports Information Office can begin compiling cross country rosters and include this information about each runner. The sooner we get this done the sooner our online rosters will be completed.

Name: ___________________

Birthdate: ______________________

Height: ___________________

Parents' Names_________________________

Hometown: ___________________________

High School: __________________________

High School Coach's Name:____________________________

High School G.P.A.:_____________________

High School Academic Honors:_____________________

__________________________________________________

__________________________________________________

Intended or Declared Major:_____________________________

If you are an incoming freshman, please list your top high school athletic performances(up to three), any all-state awards, place and time at the state meet, any team, conference, district and academic honors.

____________________________________________________

____________________________________________________

____________________________________________________

If you are a returning runner, please list your recent accomplishments or what you feel are your best two or three athletic performances from the past year.

____________________________________________________

____________________________________________________

____________________________________________________

YOUR FAVORITES:

Food: _____________________________________

Restaurant: ________________________________

Musical Artist: ______________________________

Movie/TV Show: _________________________________

Book/Magazine: ________________________________

Hobbies(besides running)_________________________

Pro athlete: _________________________________

Dream job: _________________________________

XC Training: June 20

2010-06-19T12:24:00.004-05:00

XC Training for the week of June 20:

Now is the time to seriously start our off-season training and running with a goal of being aerobically fit and strong by the end of the summer. We need to build our distance base, with weekly mileage of at least 45-65 miles for the women by the time practice starts and 60-80 miles/week for the guys. 6K-10K races are 80-90% aerobic and no amount of speed work alone, without a good distance base, will enable you to run your fastest as a cross country runner and help your team.

I'm asking for consistent running(6/days week) and three specific weekly workouts. One long run(>60 minutes for now) during the week is the most important workout, with a set of 6-8 hill repeats a close second. Hill repeats should consist of 6-8 uphills run moderately hard on a gradual hill with exaggerated knee lift and arm swing. All other running can be relatively easy(conversational pace). Strength work should include 2-3 sets of pushups, crunches and planks(front & back), all of which can be done without going to a fitness center. You can also lift weights and do other exercises(curls,presses,dips and pullups), but they should not interfere with your running or other workouts. For the next two weeks mileage should be at least 40/week for the women and at least 50/week for the guys.

Sunday Long Run(>60 minutes)

Monday 4-6 miles w/ strength training

Tuesday 6-8 miles

Wednesday 7-9 miles

Thursday 4-6 miles w/ strength training

Friday 6-8 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
417-873-7567

Summer Training

2010-06-17T08:42:00.003-05:00

Summer training is what will make us faster and better in the fall. You cannot be a competitive collegiate cross country runner without serious summer running. The idea is to start developing the different systems we rely on during races. Three key components make up the off-season training plan:

1. Aerobic Fitness-Volume and mileage, not too hard, to improve endurance and efficiency.
2. Leg Strength-Hill running to increase the strength of leg muscles, tendons and ligaments and improve form.
3. Core Strength-Resistance exercises designed to strengthen and stabilize the core/trunk/upper body.

Notice we do not yet start running fast intervals until we have developed these other systems and until we are ready to start peaking for cross country races. Anaerobic fitness and speed will come later during the fall season.

Hopefully, everyone has recovered from the track season and can now begin to increase weekly mileage. We will add a weekly long run to improve aerobic capacity. We will also add core strength training and, soon hill repeats. While these increases in mileage and training need to be gradual, they also need to happen relatively early in the summer so conditioning can be consistent and productive for the 8-10 weeks before the cross country season starts.

The more volume you can do during the summer, the better you will be in races in the fall.

Coach Van Arkel
417-873-7567
xcountry@drury.edu

Summer Training/First team meeting 8/21 at 1 pm

2010-06-02T11:05:00.005-05:00

Our first Drury cross country team meeting for freshmen will be Saturday, August 21, at 1 pm for 15 minutes at the Fitness Center. All other returning runners need to be on campus by August 21 with medical forms on file with the Athletic Training Office. Physicals will possibly be given Saturday, August 21, and are required before any runner can participate in practice. Our first running practice is August 22 at 7 am at the Fitness Center. Medical forms are available and can be downloaded on the Drury Athletics web page under Athletic Training and on this blog under Medical Forms. Also, the NCAA has the discretion and authority to conduct random drug tests at any time. All student athletes on the roster should be able to be located and are subject to being tested year round.

I will make specific suggestions regarding workouts starting June 20. This gives us eight full weeks of training prior to August 21 to increase mileage, develop aerobic fitness and add some other strength/hill workouts. By June 20 we should be running consistently(six days/week), be in a summer fitness routine, become acclimated to the heat, and be doing a couple of core strength workouts(crunches, planks, pushups and dips) each week.

Eventually, I will be asking runners to forward biographical information for the Drury web site and to also forward training shoe details so I can get everyone a pair of new training shoes by the beginning of practice.

Coach Van Arkel
417-873-7567

2010 Fall Cross Country Schedule

2010-05-23T07:51:00.001-05:00

2010 Drury Panthers Fall Cross Country Schedule

Saturday 9/4 @ 9 am SBU Invitational/Bolivar, MO

Saturday 9/18 @ 9 am Southern Stampede/Joplin, MO

Saturday 10/2 @ 9 am Sean Earle Lakefront/Chicago, IL

Saturday 11/6 @ 9 am GLVC Conf. XC Champs/WI-Parkside

Saturday 11/20 @ 9 am NCAA Midwest Regional/Louisville, KY

Saturday 12/4 @ 9 am NCAA Nationals/Louisville, KY

Coach Van Arkel
417-873-7567

Track Training: Week of May 2

2010-05-02T22:10:00.004-05:00

Track Training: Week of May 2

Sun(5/2) 7:15 am 8-10 miles

Mon(5/3) OYO/6-8 miles

Tue(5/4) 4:20 pm 4-6 miles

Wed(5/5) OYO/4-6 miles
4:45 pm Team Meeting @ Track

Thu(5/6) 4:20 pm 4-6 miles

Fri(5/7) 12:30 pm Leave Drury for Missouri S&T

Sat(5/8) 11:00 am leave Drury for Missouri S&T

Sun(5/9) 5:30 pm Team Picnic @ Phelps Grove

Coach Van Arkel
417-873-7567

Track Training: Week of April 25

2010-04-25T18:12:00.008-05:00

Track Training: Week of April 25

Sun(4/25) 7:15 am 8-14 miles

Mon(4/26) 6:30 am 6-8 miles

Tue(4/27) 7:00 am 4-5 miles
4:20 pm 4-6 miles

Wed(4/28) 7:00 am 6-8 miles

Thu(4/29) 4:20 pm 5-7 miles

Fri(4/30) 7:00 am 6-8 miles @ Phelps Grove
12:00 pm Leave Drury for Northwest Missouri State

Sat(5/1) Off

Sun(5/2) 7:15 am 8-10 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Track Training: Week of April 18

2010-04-18T16:35:00.003-05:00

Track Training: Week of April 18

Sun(4/18) 7:15 am 10-14 miles

Mon(4/19) 6:30 am 6-8 miles

Tue(4/20) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(4/21) 6:20 am 7-9 miles

Thu(4/22) 7:00 am 4-5 miles

Fri(4/23) 1:00 pm Leave Drury for MSSU

Sat(4/24) Off/10 am Harrison Stadium

Sun(4/25) 7:15 am 8-14 miles @ Bread Co.(E. Battlefield)

Coach Van Arkel
417-873-7567

Track Training: Week of April 11

2010-04-11T08:41:00.004-05:00

Track Training: Week of April 11

Sun(4/11) Off

Mon(4/12) 6:30 am 10-14 miles

Tue(4/13) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(4/14) 6:20 am 7-9 miles

Thu(4/15) 7:00 am 4-5 miles
OYO/4-6 miles w/ strength training

Fri(4/16) 7:00 am 6-10 miles @ Phelps Grove

Sat(4/17) 9:30 am Leave Drury for Missouri S&T

Sun(4/18) 7:15 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of April 4

2010-04-02T21:10:00.005-05:00

Track Training: Week of April 4

Sun(4/4) 1500m: Off
5000m: OYO/10-14 miles

Mon(4/5) 6:30 am 5-7 miles

Tue(4/6) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(4/7) 6:20 am 7-9 miles

Thu(4/8) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Fri(4/9) OYO/4-6 miles

Sat(4/10) 8:30 am Leave Drury for Pitt State

Sun(4/11) Off

Coach Van Arkel
417-873-7567

Track Training: Week of March 28

2010-03-26T11:37:00.003-05:00

Track Training: Week of March 28

Sun(3/28) 1500m: Off
3000m/5000m: OYO/10-14 miles

Mon(3/29) 6:30 am 7-9 miles
7:30 pm Career Athletics @ FSC

Tue(3/30) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(3/31) 6:20 am 7-9 miles

Thu(4/1) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Fri(4/2) 7:30 am 4-6 miles

Sat(4/3) 6:00 am Leave Drury for Harding University

Sun(4/4) Off

Coach Van Arkel
417-873-7567

Track Training: Week of March 21

2010-03-18T21:48:00.003-05:00

Track Training: Week of March 21

Sun(3/21) OYO/10-14 miles

Mon(3/22) OYO/7-9 miles

Tue(3/23) OYO/6-8 miles w/ strength training
1500m: 3x300;2x400;600;2x400;3x300
3000m/5000m: 2x600;2x800;2x600

Wed(3/24) OYO/7-9 miles

Thu(3/25) OYO/6-8 miles w/ strength training
1500m: 15:00 tempo

Fri(3/26) 1500m: OYO/5-7 miles
12:30 pm Leave Drury(3000m/5000m @ Mizzou)

Sat(3/27) 7 am Leave Drury(1500m @ Mizzou)
3000m/5000m: Off

Sun(3/28) 1500m: Off
3000m/5000m: OYO/10-14 miles

Mon(3/29) 6:30 am 6-8 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 14

2010-03-13T14:03:00.002-06:00

Track Training: Week of March 14

Sun(3/14) 7:30 am 10-14 miles @ Lake Springfield

Mon(3/15) 6:30 am 7-9 miles

Tue(3/16) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(3/17) 6:20 am 7-9 miles

Thu(3/18) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Fri(3/19) 6:30 am 7-10 miles

Sat(3/20) off

Sun(3/21) OYO/10-14 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 7

2010-03-06T16:12:00.003-06:00

Track Training: Week of March 7

Sun(3/7) 7:15 am 10-14 miles @ Bread Co.(Elm & Nat.)

Mon(3/8) 6:30 am 7-9 miles

Tue(3/9) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(3/10) 6:30 am 7-9 miles

Thu(3/11) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Fri(3/12) 6:30 am 7-10 miles

Sat(3/13) off Clocks Forward!

Sun(3/14) 7:30 am 10-14 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Track Training: Week of February 28

2010-02-28T15:53:00.003-06:00

Track Training: Week of February 28

Sun(2/28) off

Mon(3/1) OYO/7-9 miles

Tue(3/2) 4:20 pm 6-8 miles w/ strength training

Wed(3/3) 6:30 am 7-9 miles

Thu(3/4) 4:20 pm 6-8 miles w/ strength training

Fri(3/5) 6:30 am 7-12 miles

Sat(3/6) off

Sun(3/7) 7:15 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of February 21

2010-02-20T11:34:00.003-06:00

Track Training: Week of February 21:

Sun(2/21) 7:15 am 8-12 miles @ Bread Co.(Elm. & Nat.)

Mon(2/22) 6:30 am 6-8 miles

Tue(2/23) 4:20 pm 7-9 miles & strength training

Wed(2/24) 6:30 am 7-9 miles

Thu(2/25) 6:30 am 5-7 miles
3:00 pm Leave Drury for Springfield, IL(Pear Tree Inn)

Fri(2/26) GLVC Indoor T&F Meet @ Kenosha, WI(LaQuinta Inn)

Sat(2/27) GLVC Indoor T&F Meet(Kenosha, WI)

Sun(2/28) Off

Coach Van Arkel
417-873-7567

Track Training: Week of February 14

2010-02-13T08:50:00.004-06:00

Track Training: Week of February 14:

Sun(2/14) 7:15 am 10-14 miles @ Bread Co.(Elm. & Nat.)

Mon(2/15) 6:20 am PICTURES & 6-8 miles

Tue(2/16) 4:20 pm 7-9 miles & strength training

Wed(2/17) 6:30 am 7-9 miles

Thu(2/18) 4:20 pm 7-9 miles & strength training

Fri(2/19) 6:30 am 8-10 miles

Sat(2/20) Off

Sun(2/21) 7:15 am 10-14 miles @

Coach Van Arkel
417-873-7567

Track Training: Week of February 7

2010-02-07T17:18:00.003-06:00

Track Training: Week of Feb. 7:

Sun(2/7) Off

Mon(2/8) Men: 6:20 am 8-12 miles
Women: 6:30 am 8-12 miles

Tue(2/9) 4:20 pm 6-9 miles & strength training

Wed(2/10) 6:20 am 7-10 miles

Thu(2/11) 4:20 pm 6-9 miles & strength training

Fri(2/12) 2:00 pm Leave Drury for PSU Indoor Meet

Sat(2/13) Off

Sun(2/14) 10-12 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of January 31

2010-01-31T06:24:00.004-06:00

Track Training: Week of Jan. 31:

Sun(1/31) 7:15 am 10-14 miles @ Bread Co.(Elm. & Nat.)

Mon(2/1) 6:30 am 6-8 miles

Tue(2/2) 4:20 pm 7-9 miles & strength training

Wed(2/3) 6:30 am 9-11 miles

Thu(2/4) 4:20 pm 7-9 miles & strength training

Fri(2/5) Women: 1:30 pm Leave Drury for UCM Indoor Meet
Men: OYO 6-8 miles

Sat(2/5) Men: 9:30 am Leave Drury for UCM Indoor Meet
Women: OYO 6-8 miles

Sun(2/6) Off

Coach Van Arkel
417-873-7567