Drury University men's cross country coach Jon Van Arkel has announced the addition of seven runners to the Panthers’ squad for the 2007-2008 school year.
Joining the Drury cross country program will be Derek Berry from South Oldham(KY) High School, Steven Busch from Chaparral High School in Parker, Colorado, Jaime Villa Zapatero from Spain by way of Moore(OK) High School, Chris Yates from Ozark(MO) High School, Robert Bibens from Holland Hall(OK) High School, Daniel Childers from Willard(MO) High School and Anthony Lukas from West Allis(WI) High School.
"Some of these guys are extremely talented and will have an immediate impact on our team and our results at meets," Van Arkel said.
Among the recruits, Berry finished fourth at the Kentucky class 3A state cross country meet last fall and was sixth in the 3200m race at the recent Kentucky class 3A state high school track and field meet. Busch has been a top runner at the Colorado Class 5A high school state cross country meet the past two years and finished in the top 20 both seasons. Villa Zapatero, recently a Spanish foreign exchange student in Moore, Oklahoma, was third at the 2006 Oklahoma class 5A state cross country meet and fourth at the 2006 OK/AR All-Star cross country meet. He also finished third this spring in the 3200m race at the Oklahoma class 6A state high school track and field meet. Yates was a Missouri state cross country meet qualifier in 2005 and part of one of the region’s top 4 X 800 relay teams in 2007.
Friday, June 8, 2007
XC Training: Week of June 10
XC Training for Week of June 10:
Sunday(6/10) Long run(> 70 minutes)
Monday 5-6 miles w/ strength training
Tuesday 8-10 miles
Wednesday 5-6 miles
Thursday 4-5 miles w/ strength training
Friday 6-8 miles
Saturday 4-6 miles or swim/bike
Mileage for this week should be about the same as last week. In addition to the weekly long run, twice weekly strength workouts should include, at a minimum, 3 sets of crunches and pushups, plus any other core strength exercises you might wish to do. Weight training, if done at all, should consist of light weights. All training runs can be fairly easy(at conversational pace).
Next week we will add a few miles and hills and two more specific strength exercises.
Coach Van Arkel
417-873-7567
Sunday(6/10) Long run(> 70 minutes)
Monday 5-6 miles w/ strength training
Tuesday 8-10 miles
Wednesday 5-6 miles
Thursday 4-5 miles w/ strength training
Friday 6-8 miles
Saturday 4-6 miles or swim/bike
Mileage for this week should be about the same as last week. In addition to the weekly long run, twice weekly strength workouts should include, at a minimum, 3 sets of crunches and pushups, plus any other core strength exercises you might wish to do. Weight training, if done at all, should consist of light weights. All training runs can be fairly easy(at conversational pace).
Next week we will add a few miles and hills and two more specific strength exercises.
Coach Van Arkel
417-873-7567
Saturday, June 2, 2007
XC Training; Week of June 3
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 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 & cross train or to rest because of illness or injury.
For the week starting Sunday, June 3:
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 core strength, at least twice during the week do two sets of crunches(2 x 25-50 repeats) and pushups(2 x 10-15).
Next week we will add a few more miles, a couple of specific running workouts and additional strength exercises.
Coach Van Arkel
417-873-7567
For the week starting Sunday, June 3:
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 core strength, at least twice during the week do two sets of crunches(2 x 25-50 repeats) and pushups(2 x 10-15).
Next week we will add a few more miles, a couple of specific running workouts and additional strength exercises.
Coach Van Arkel
417-873-7567
Offseason XC Training Tips
Offseason XC Training Tips:
1. Be sure you have good supportive running shoes with plenty of cushioning. You will run many miles over the summer, so you may need to get some new trainers.
2. Get lots of sleep and rest between hard workouts.
3. Stay hydrated. Drink water during the day and drink some kind of sports drink/fruit juice after a run to immediately replace carbohydrates.
4. Run on soft surfaces as much as you can.
5. If you are sore, back off. Don’t run thru sharp pain. Ice those areas that are sore. If soreness persists, contact a sports medicine clinic and inform Coach.
6. Do core strength work(crunches, pushups, curls, etc.) at least twice each week.
7. Run hilly courses as often as you can.
8. Follow the hard/easy training cycle. Do recovery runs or cross train between hard runs or long runs.
9. Do a long run(around 90 minutes) at least once a week.
10. Be consistent.
Coach Van Arkel
417-873-7567
1. Be sure you have good supportive running shoes with plenty of cushioning. You will run many miles over the summer, so you may need to get some new trainers.
2. Get lots of sleep and rest between hard workouts.
3. Stay hydrated. Drink water during the day and drink some kind of sports drink/fruit juice after a run to immediately replace carbohydrates.
4. Run on soft surfaces as much as you can.
5. If you are sore, back off. Don’t run thru sharp pain. Ice those areas that are sore. If soreness persists, contact a sports medicine clinic and inform Coach.
6. Do core strength work(crunches, pushups, curls, etc.) at least twice each week.
7. Run hilly courses as often as you can.
8. Follow the hard/easy training cycle. Do recovery runs or cross train between hard runs or long runs.
9. Do a long run(around 90 minutes) at least once a week.
10. Be consistent.
Coach Van Arkel
417-873-7567
XC Preseason Schedule & Info
Week of August 12
Move-in August 12(Sunday) thru August 14. Freshmen must schedule move-in w/ Coach Van Arkel. Physical, insurance forms, etc. must be on file in order to practice 8/15.
Monday(8/13) 8:00 am Coach Van Arkel @ Fitness Center
Tuesday(8/14) 8:00 am Coach Van Arkel @ Fitness Center
Wednesday(8/15) 7:00 am 6 miles @ Fitness Center w/ breakfast
Noon Lunch @ Commons(optional)
4:00 pm Strength Training/Stretching/Hand out gear(all runners will receive backpacks for XC gear & books, training shoes, running t-shirts, shorts, singlets, warm-ups and large duffel bags)
Thursday(8/16) 7:00 am 8 miles @ Lake Springfield w/ breakfast
Noon Lunch @ Commons(optional)
4:00 pm Easy Run @ Fitness Center
6:30 pm Team Dinner w/ bowling
Friday(8/17) 6:30 am 10-12 miles @ Bread Co.(East Sunshine/Sequiota Trail)
Noon Lunch @ Commons(optional)
4:00 pm Strength Training/Stretching
Saturday(8/18) 6:30 am 6-8 miles @ Fitness Center w/ breakfast
Sunday(8/19) 6:30 am Long run of 13 miles @ Bread Co.(Elm & Nat.)
6:00 pm Picnic @ Van Arkel's (311 Cordova Court)
Monday(8/20) 6:30 am 8 miles @ Lake Springfield
4:00 pm 4 miles/strength Training/Stretching
Tuesday(8/21) 6:30 am 8-10 miles @ Fitness Center
Wednesday(8/22) Classes Start
Coach Van Arkel
(417)873-7567
Move-in August 12(Sunday) thru August 14. Freshmen must schedule move-in w/ Coach Van Arkel. Physical, insurance forms, etc. must be on file in order to practice 8/15.
Monday(8/13) 8:00 am Coach Van Arkel @ Fitness Center
Tuesday(8/14) 8:00 am Coach Van Arkel @ Fitness Center
Wednesday(8/15) 7:00 am 6 miles @ Fitness Center w/ breakfast
Noon Lunch @ Commons(optional)
4:00 pm Strength Training/Stretching/Hand out gear(all runners will receive backpacks for XC gear & books, training shoes, running t-shirts, shorts, singlets, warm-ups and large duffel bags)
Thursday(8/16) 7:00 am 8 miles @ Lake Springfield w/ breakfast
Noon Lunch @ Commons(optional)
4:00 pm Easy Run @ Fitness Center
6:30 pm Team Dinner w/ bowling
Friday(8/17) 6:30 am 10-12 miles @ Bread Co.(East Sunshine/Sequiota Trail)
Noon Lunch @ Commons(optional)
4:00 pm Strength Training/Stretching
Saturday(8/18) 6:30 am 6-8 miles @ Fitness Center w/ breakfast
Sunday(8/19) 6:30 am Long run of 13 miles @ Bread Co.(Elm & Nat.)
6:00 pm Picnic @ Van Arkel's (311 Cordova Court)
Monday(8/20) 6:30 am 8 miles @ Lake Springfield
4:00 pm 4 miles/strength Training/Stretching
Tuesday(8/21) 6:30 am 8-10 miles @ Fitness Center
Wednesday(8/22) Classes Start
Coach Van Arkel
(417)873-7567
Wednesday, May 23, 2007
Summer Training: An Introduction
Cross Country and all distance running training is based on a basic universally accepted notion understood by coaches and elite athletes: you must overload a specific physiological function to obtain a training effect. As you recover from the workload your body adapts. Progression occurs as you increase intensity and volume over time and add different types of training to the mix. With the right amounts of sharpening and tapering, the end result is outstanding fitness and fast races.
Our summer conditioning starts with aerobic mileage and adds hilly runs, strides and strength work. The idea is to increase VO2max and running efficiency during this period. Anaerobic development and speed will come later during the cross country season. During the cross country season, we will be doing a large amount of hill training, steady-state running and speed work. Additionally, we will be running 70 miles(women) to 80 miles(men) a week at the beginning of cross country practice in August and will be doing hard 13 mile runs our first week back. Everyone should be ready to run a solid half-marathon in training by the end of the summer.
For now, a couple of weeks of easy recovery running/cross training is important at the end of the track season. In June, we will want to increase weekly mileage and add a weekly long run to improve aerobic capacity. We will also want to add core strength training and, soon hill repeats. While these increases in mileage and training need to be gradual, they also need to happen early in the summer so aerobic conditioning can be consistent for 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.
I will provide specific training suggestions starting June 3.
Coach Van Arkel
Our summer conditioning starts with aerobic mileage and adds hilly runs, strides and strength work. The idea is to increase VO2max and running efficiency during this period. Anaerobic development and speed will come later during the cross country season. During the cross country season, we will be doing a large amount of hill training, steady-state running and speed work. Additionally, we will be running 70 miles(women) to 80 miles(men) a week at the beginning of cross country practice in August and will be doing hard 13 mile runs our first week back. Everyone should be ready to run a solid half-marathon in training by the end of the summer.
For now, a couple of weeks of easy recovery running/cross training is important at the end of the track season. In June, we will want to increase weekly mileage and add a weekly long run to improve aerobic capacity. We will also want to add core strength training and, soon hill repeats. While these increases in mileage and training need to be gradual, they also need to happen early in the summer so aerobic conditioning can be consistent for 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.
I will provide specific training suggestions starting June 3.
Coach Van Arkel
Wednesday, May 2, 2007
First XC practice 8/15 @ 7 am
First Fall 2007 XC Practice: Wednesday, August 15 @ 7:00 am
Insurance and a physical(by a physician) and signed consent forms are required before the first practice. Medical forms are on the Drury Athletics web page or click on the link in the margin.
If you haven't already done so, please return bags, warmups & singlets at 5 pm Monday, Tuesday or Wednesday this next week.
Be sure I have a good mailing address for you. Scholarship renewals will be mailed in a few weeks and you never know when the NCAA may want to conduct a drug test. All student athletes on the roster are subject to being tested year round.
I hope finals go well and congratulations to seniors for making it thru four years of college!
Coach Van Arkel
417-873-7567
Insurance and a physical(by a physician) and signed consent forms are required before the first practice. Medical forms are on the Drury Athletics web page or click on the link in the margin.
If you haven't already done so, please return bags, warmups & singlets at 5 pm Monday, Tuesday or Wednesday this next week.
Be sure I have a good mailing address for you. Scholarship renewals will be mailed in a few weeks and you never know when the NCAA may want to conduct a drug test. All student athletes on the roster are subject to being tested year round.
I hope finals go well and congratulations to seniors for making it thru four years of college!
Coach Van Arkel
417-873-7567
Saturday, April 28, 2007
Drury Track Results from MSSU Meet 4/27
2007 Bill Williams Invitational 4/27/07
Missouri Southern State University/Joplin, MO
Drury Results
Women 3000 Meter Run
======================================
Name School Finals
======================================
1 Bunch, Ashley Missouri Sou 10:27.87
3 Zephyrs, Jessica Drury 10:47.18
4 Hurford, Elizabeth Drury 10:49.32
5 Cowherd, Stephanie Drury 10:52.66
10 Bennett, Lindsey Drury 11:50.27
Men 1500 Meter Run
======================================
Name School Finals
======================================
1 Dixon, Dustin Missouri Sou 3:58.19
2 Hughes, Geoff Drury 4:00.22
10 Chase, Andy Drury 4:19.29
12 MacDonald, Ross Drury 4:25.17
Men 5000 Meter Run
======================================
Name School Finals
======================================
1 Benkert, Brennan Missouri Sou 15:51.71
5 Buttrum, Glen Drury 16:27.99
6 Van Arkel, Matt Drury 16:30.65
7 Yeager, Charles Drury 16:38.23
Men 3000 Meter Steeplechase
======================================
Name School Finals
======================================
1 Stansloski, Joel Tulsa 9:38.74
4 Zimmerman, Kevin Drury 10:43.98
Coach Van Arkel
873-7567
Missouri Southern State University/Joplin, MO
Drury Results
Women 3000 Meter Run
======================================
Name School Finals
======================================
1 Bunch, Ashley Missouri Sou 10:27.87
3 Zephyrs, Jessica Drury 10:47.18
4 Hurford, Elizabeth Drury 10:49.32
5 Cowherd, Stephanie Drury 10:52.66
10 Bennett, Lindsey Drury 11:50.27
Men 1500 Meter Run
======================================
Name School Finals
======================================
1 Dixon, Dustin Missouri Sou 3:58.19
2 Hughes, Geoff Drury 4:00.22
10 Chase, Andy Drury 4:19.29
12 MacDonald, Ross Drury 4:25.17
Men 5000 Meter Run
======================================
Name School Finals
======================================
1 Benkert, Brennan Missouri Sou 15:51.71
5 Buttrum, Glen Drury 16:27.99
6 Van Arkel, Matt Drury 16:30.65
7 Yeager, Charles Drury 16:38.23
Men 3000 Meter Steeplechase
======================================
Name School Finals
======================================
1 Stansloski, Joel Tulsa 9:38.74
4 Zimmerman, Kevin Drury 10:43.98
Coach Van Arkel
873-7567
Thursday, April 26, 2007
Drury Track Results from UM-Rolla Meet 4/21
UM-Rolla Dewey Allgood Invitational 4/21/07
UMR Campus/Rolla, MO
Weather Conditions: Sunny/75 deg F/Wind S 15-20 mph
Jessica Zephyrs, Lindsey Bennett & Elizabeth Hurford in the 1500m
Ross MacDonald in the 1500m
Kevin Zimmerman clearing the water pit in the Steeplechase
Andy Chase, Glen Buttrum & Charles Yeager in the 5000m
Shiney, Happy Runners
Thanks to Jo Van Arkel for these great photos.
Full results at:
http://sports.umr.edu/men/track/gamestats/DeweyAllgoodInvite07.html
Coach Van Arkel
873-7567
UMR Campus/Rolla, MO
Weather Conditions: Sunny/75 deg F/Wind S 15-20 mph
Jessica Zephyrs, Lindsey Bennett & Elizabeth Hurford in the 1500m
Ross MacDonald in the 1500m
Kevin Zimmerman clearing the water pit in the Steeplechase
Andy Chase, Glen Buttrum & Charles Yeager in the 5000m
Shiney, Happy Runners
Thanks to Jo Van Arkel for these great photos.
Full results at:
http://sports.umr.edu/men/track/gamestats/DeweyAllgoodInvite07.html
Coach Van Arkel
873-7567
Sunday, April 22, 2007
Track Training: Week of April 22
Drury Track Conditioning
Week of April 22
Sun(4/22) Off
Mon(4/23) 3:30 pm 400's
Tues(4/24) 7:00 am Cox North Fitness
Tues(4/24) OYO/6-8 miles
Wed(4/25) 6:30 am 6-8 miles
Thurs(4/26) OYO/4-5 miles
Fri(4/27) 2:30 pm Leave Drury for Missouri Southern
4:30 pm Bob Williams Invitational(Joplin, MO)
Sat(4/28) 10:00 am Bee Payne Stewart Strut for Women's Athletics
Fri(5/4) End of Year Party @ Coach Van Arkel's(311 S. Cordova Ct.)
Coach Van Arkel
873-7567
Week of April 22
Sun(4/22) Off
Mon(4/23) 3:30 pm 400's
Tues(4/24) 7:00 am Cox North Fitness
Tues(4/24) OYO/6-8 miles
Wed(4/25) 6:30 am 6-8 miles
Thurs(4/26) OYO/4-5 miles
Fri(4/27) 2:30 pm Leave Drury for Missouri Southern
4:30 pm Bob Williams Invitational(Joplin, MO)
Sat(4/28) 10:00 am Bee Payne Stewart Strut for Women's Athletics
Fri(5/4) End of Year Party @ Coach Van Arkel's(311 S. Cordova Ct.)
Coach Van Arkel
873-7567
Sunday, April 8, 2007
Drury Track Results from WashU Select Meet 4/7
Washington University Select Meet 4/7/07
Francis Field-St. Louis, MO
Weather Conditions: Partly Cloudy/25-30 deg F/Wind NNW 20-25 mph
Women 1500 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Sutton, Michelle FR Greenville 5:00.79 10
2 Hurford, Elizabeth JR Drury 5:07.20 8
Women 5000 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Cowherd, Stephanie FR Drury 19:12.44 10
3 Bennett, Lindsey FR Drury 20:56.78 6
Men 1500 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 O'Neill, Cullen SO St. Olaf 4:08.13 10
4 Hughes, Geoff FR Drury 4:11.81 5
6 Van Arkel, Matt SO Drury 4:18.06 3
13 Chase, Andy FR Drury 4:23.35
15 Yeager, Charles FR Drury 4:25.60
Men 10000 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Hoff, Tony SR St. Olaf 33:37.07 10
2 Zimmerman, Kevin SR Drury 34:13.61 8
3 Buttrum, Glen FR Drury 34:36.31 6
Full results at:
http://www.trxclandscaping.com/wu_select/2007_result.htm
The loneliness of the long distance runners(Men's 10K).
Coach Van Arkel
873-7567
Francis Field-St. Louis, MO
Weather Conditions: Partly Cloudy/25-30 deg F/Wind NNW 20-25 mph
Women 1500 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Sutton, Michelle FR Greenville 5:00.79 10
2 Hurford, Elizabeth JR Drury 5:07.20 8
Women 5000 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Cowherd, Stephanie FR Drury 19:12.44 10
3 Bennett, Lindsey FR Drury 20:56.78 6
Men 1500 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 O'Neill, Cullen SO St. Olaf 4:08.13 10
4 Hughes, Geoff FR Drury 4:11.81 5
6 Van Arkel, Matt SO Drury 4:18.06 3
13 Chase, Andy FR Drury 4:23.35
15 Yeager, Charles FR Drury 4:25.60
Men 10000 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Hoff, Tony SR St. Olaf 33:37.07 10
2 Zimmerman, Kevin SR Drury 34:13.61 8
3 Buttrum, Glen FR Drury 34:36.31 6
Full results at:
http://www.trxclandscaping.com/wu_select/2007_result.htm
The loneliness of the long distance runners(Men's 10K).
Coach Van Arkel
873-7567
Track Training: Week of April 8
Drury Track Conditioning
Week of April 8
Sun(4/8) Off
Mon(4/9) 3:30 pm 800/600/400/300(x2)
Tues(4/10) 7:00 am Cox North Fitness
Tues(4/10) OYO/7-9 miles
Wed(4/11) 3:30 pm 5 x 1000(Silver Springs)
Thurs(4/12) 4:00 pm 8-10 miles
Fri(4/13) 6:30 am 600’s/400’s
Sat(4/14) Off
Sun(4/15) OYO/10-12 miles
Mon(4/16) 3:30 pm 300/400/300(x3)
Tues(4/17) 7:00 am Cox North Fitness
Tues(4/17) OYO/7-9 miles
Wed(4/18) 3:30 pm 8-10 miles
Thurs(4/19) 4:00 pm 6-8 miles
Fri(4/20) OYO/5-6 miles
Sat(4/21) 10:00 am Leave Drury for UMRolla
1:00 pm Dewey Allgood Invitational
Coach Van Arkel
873-7567
Week of April 8
Sun(4/8) Off
Mon(4/9) 3:30 pm 800/600/400/300(x2)
Tues(4/10) 7:00 am Cox North Fitness
Tues(4/10) OYO/7-9 miles
Wed(4/11) 3:30 pm 5 x 1000(Silver Springs)
Thurs(4/12) 4:00 pm 8-10 miles
Fri(4/13) 6:30 am 600’s/400’s
Sat(4/14) Off
Sun(4/15) OYO/10-12 miles
Mon(4/16) 3:30 pm 300/400/300(x3)
Tues(4/17) 7:00 am Cox North Fitness
Tues(4/17) OYO/7-9 miles
Wed(4/18) 3:30 pm 8-10 miles
Thurs(4/19) 4:00 pm 6-8 miles
Fri(4/20) OYO/5-6 miles
Sat(4/21) 10:00 am Leave Drury for UMRolla
1:00 pm Dewey Allgood Invitational
Coach Van Arkel
873-7567
Saturday, March 31, 2007
2006-2007 Cross Country All-Academic Teams
Drury University cross country runners Veronica Bible(Overland, Missouri), Elizabeth Hurford(Pittsburg, Kansas) and Jessica Zephyrs(Enid, Oklahoma) are Division II Cross-Country All-Academic selections for 2006-2007 as announced by the United States Track and Field and Cross-Country Coaches Association (USTFCCCA).
Bible, a senior who graduated this past December, earned a 3.7 grade point average while at Drury. Hurford, a junior, and Zephyrs, a senior, have each earned a 3.9 grade point average during their stays at Drury.
To qualify for Division II All-Academic honors, the student-athlete must have a minimum cumulative grade-point average of 3.25 (on 4.0 scale) and finish in the top 30 percent at the regional cross-country championships.
The U.S. Track and Field and Cross Country Coaches Association (USTFCCCA) also announced that both the Drury men’s and Drury women’s cross country teams were named as All-Academic Teams for the 2006 cross country season.
The Panther cross country teams each boasted a grade point average over 3.0, with the men at 3.3 and the women at 3.7. For schools to qualify as an All-Academic Team, the student-athletes on their NCAA squad list must have a cumulative team GPA of 3.0 or higher.
Coach Van Arkel
873-7567
Bible, a senior who graduated this past December, earned a 3.7 grade point average while at Drury. Hurford, a junior, and Zephyrs, a senior, have each earned a 3.9 grade point average during their stays at Drury.
To qualify for Division II All-Academic honors, the student-athlete must have a minimum cumulative grade-point average of 3.25 (on 4.0 scale) and finish in the top 30 percent at the regional cross-country championships.
The U.S. Track and Field and Cross Country Coaches Association (USTFCCCA) also announced that both the Drury men’s and Drury women’s cross country teams were named as All-Academic Teams for the 2006 cross country season.
The Panther cross country teams each boasted a grade point average over 3.0, with the men at 3.3 and the women at 3.7. For schools to qualify as an All-Academic Team, the student-athletes on their NCAA squad list must have a cumulative team GPA of 3.0 or higher.
Coach Van Arkel
873-7567
Track Training: Week of April 1
Drury Track Conditioning
Week of April 1
Sun(4/1) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)
Mon(4/2) 3:30 pm 6-8 miles
Tues(4/3) 7:00 am Cox North Fitness
Tues(4/3) 3:45 pm 800/1200/1600/1200/800
Wed(4/4) 3:30 pm 6-8 miles
Thurs(4/5) 6:30 am 400's
Fri(4/6) OYO/6-8 miles
Sat(4/7) 6:00 am Leave Drury for Wash U.
10:00 am Washington University Select Meet
Sun(4/8) Off
Coach Van Arkel
873-7567
Week of April 1
Sun(4/1) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)
Mon(4/2) 3:30 pm 6-8 miles
Tues(4/3) 7:00 am Cox North Fitness
Tues(4/3) 3:45 pm 800/1200/1600/1200/800
Wed(4/4) 3:30 pm 6-8 miles
Thurs(4/5) 6:30 am 400's
Fri(4/6) OYO/6-8 miles
Sat(4/7) 6:00 am Leave Drury for Wash U.
10:00 am Washington University Select Meet
Sun(4/8) Off
Coach Van Arkel
873-7567
Drury Track Results from Missouri Relays 3/30
Drury Track Results from Missouri Relays 3/30/07
Audrey J. Walton Stadium - Columbia, MO
Weather Conditions: Partly Cloudy/60 deg F/Wind W 10-20 mph
Event 21 Women 3000 Meter Run College/Univ.
1 Bales, Amanda Unat-Missouri 9:36.68
26 Hurford, Elizabeth JR Drury 11:04.38
36 Bennett, Lindsey FR Drury 11:34.87
Event 25 Women 5000 Meter Run College/Univ.
1 Prince, Dani SR Indiana State 17:19.18
16 Zephyrs, Jessica SR Drury 18:54.36
22 Cowherd, Stephanie FR Drury 19:24.25
Event 22 Men 3000 Meter Run College/Univ.
1 Kambestad, Marshall FR South Dakota St. 8:46.66
13 Yeager, Charles FR Drury 9:20.30
14 Chase, Andy FR Drury 9:22.87
Event 26 Men 5000 Meter Run College/Univ.
1 Too, Noah SO MidAmerica Nazarene 14:10.21
Hughes, Geoff FR Drury 15:36.00
41 Buttrum, Glen FR Drury 15:58.30
50 Van Arkel, Matt SO Drury 16:41.82
58 Lyons, Brad FR Drury 17:44.99
Full results at:
http://www.deltatiming.com/events/2007/missourirelays/
Coach Van Arkel
873-7567
Audrey J. Walton Stadium - Columbia, MO
Weather Conditions: Partly Cloudy/60 deg F/Wind W 10-20 mph
Event 21 Women 3000 Meter Run College/Univ.
1 Bales, Amanda Unat-Missouri 9:36.68
26 Hurford, Elizabeth JR Drury 11:04.38
36 Bennett, Lindsey FR Drury 11:34.87
Event 25 Women 5000 Meter Run College/Univ.
1 Prince, Dani SR Indiana State 17:19.18
16 Zephyrs, Jessica SR Drury 18:54.36
22 Cowherd, Stephanie FR Drury 19:24.25
Event 22 Men 3000 Meter Run College/Univ.
1 Kambestad, Marshall FR South Dakota St. 8:46.66
13 Yeager, Charles FR Drury 9:20.30
14 Chase, Andy FR Drury 9:22.87
Event 26 Men 5000 Meter Run College/Univ.
1 Too, Noah SO MidAmerica Nazarene 14:10.21
Hughes, Geoff FR Drury 15:36.00
41 Buttrum, Glen FR Drury 15:58.30
50 Van Arkel, Matt SO Drury 16:41.82
58 Lyons, Brad FR Drury 17:44.99
Full results at:
http://www.deltatiming.com/events/2007/missourirelays/
Coach Van Arkel
873-7567
Monday, March 26, 2007
Drury Track Results from Tulsa Duels 3/24
Drury Track Results from Tulsa Duels 3/24/07
Tulsa, OK
Weather Conditions: Sunny & Warm/78 deg F/ Wind S 15-20 mph
Event 22 Men 1500 Meter Run
1 Smith, Shaun Oral Roberts 3:56.09
10 Hughes, Geoff Drury 4:08.72
Event 18 Men 2000 Meter Steeplechase
1 Gray, Joe Unattached 6:07.68
6 Zimmerman, Kevin Drury 7:09.64
Event 35 Women 3000 Meter Run
1 Johnson, Kellyn Wichita Stat 9:50.80
16 Zephyrs, Jessica Drury 10:59.19
22 Hurford, Elizabeth Drury 11:26.92
24 Cowherd, Stephanie Drury 11:49.66
25 Bennett, Lindsey Drury 12:11.73
Event 36 Men 3000 Meter Run
1 Henshaw, Edwin Tulsa 8:36.09
22 Hughes, Geoff Drury 9:31.92
23 Yeager, Charles Drury 9:32.71
24 Van Arkel, Matt Drury 9:36.64
25 Buttrum, Glen Drury 9:48.15
26 Chase, Andrew Drury 9:52.46
28 Zimmerman, Kevin Drury 10:21.07
Full Results at:
http://tulsahurricane.cstv.com/sports/c-track/stats/2006-2007/resultsfinal.html
Thanks to Jo Van Arkel for these great pictures.
Coach Van Arkel
873-7567
Tulsa, OK
Weather Conditions: Sunny & Warm/78 deg F/ Wind S 15-20 mph
Event 22 Men 1500 Meter Run
1 Smith, Shaun Oral Roberts 3:56.09
10 Hughes, Geoff Drury 4:08.72
Event 18 Men 2000 Meter Steeplechase
1 Gray, Joe Unattached 6:07.68
6 Zimmerman, Kevin Drury 7:09.64
Event 35 Women 3000 Meter Run
1 Johnson, Kellyn Wichita Stat 9:50.80
16 Zephyrs, Jessica Drury 10:59.19
22 Hurford, Elizabeth Drury 11:26.92
24 Cowherd, Stephanie Drury 11:49.66
25 Bennett, Lindsey Drury 12:11.73
Event 36 Men 3000 Meter Run
1 Henshaw, Edwin Tulsa 8:36.09
22 Hughes, Geoff Drury 9:31.92
23 Yeager, Charles Drury 9:32.71
24 Van Arkel, Matt Drury 9:36.64
25 Buttrum, Glen Drury 9:48.15
26 Chase, Andrew Drury 9:52.46
28 Zimmerman, Kevin Drury 10:21.07
Full Results at:
http://tulsahurricane.cstv.com/sports/c-track/stats/2006-2007/resultsfinal.html
Thanks to Jo Van Arkel for these great pictures.
Coach Van Arkel
873-7567
Sunday, March 25, 2007
Track Training: Week of March 25
Drury Track Conditioning
Week of March 25
Sun(3/25) Off
Mon(3/26) 3:30 pm 11-13 miles
Tues(3/27) 7:00 am Cox North Fitness
Tues(3/27) OYO/6-8 miles
Wed(3/28) 3:30 pm 800/600/400/200
Thurs(3/29) 4:00 pm 6-8 miles
Fri(3/30) 1:00 pm Leave Drury for Mizzou
5:00 pm 2007 Missouri Relays
Sat(3/31) Off
Sun(4/1) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)
Coach Van Arkel
873-7567
Week of March 25
Sun(3/25) Off
Mon(3/26) 3:30 pm 11-13 miles
Tues(3/27) 7:00 am Cox North Fitness
Tues(3/27) OYO/6-8 miles
Wed(3/28) 3:30 pm 800/600/400/200
Thurs(3/29) 4:00 pm 6-8 miles
Fri(3/30) 1:00 pm Leave Drury for Mizzou
5:00 pm 2007 Missouri Relays
Sat(3/31) Off
Sun(4/1) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)
Coach Van Arkel
873-7567
Sunday, March 11, 2007
Track Training: Week of March 11
Drury Track Conditioning
Week of March 11
Sun(3/11) 7:15 am 11-13 miles @ Bread Co.
Mon(3/12) 6:30 am 7-9 miles
Tues(3/13) 7:00 am Cox North Fitness
Tues(3/13) 4:00 pm Time Trial
Wed(3/14) off
Thurs(3/15) 4:00 pm 400’s
Fri(3/16) 6:30 am 7-9 miles w strength training
Sat(3/17) off/Spring Break
Sun(3/18) 11-13 miles
Mon(3/19) 7-9 miles w strength training
Tues(3/20) 8-10 mile w/ fartlek(3:00 on/off)
Wed(3/21) 7-9 miles w/ strength training
Thurs(3/22) 9-11 miles
Fri(3/23) 6-8 miles w/ strength training
Sat(3/24) 9:00 am Leave Drury for 2007 Tulsa Duels
Coach Van Arkel
417-873-7567
Week of March 11
Sun(3/11) 7:15 am 11-13 miles @ Bread Co.
Mon(3/12) 6:30 am 7-9 miles
Tues(3/13) 7:00 am Cox North Fitness
Tues(3/13) 4:00 pm Time Trial
Wed(3/14) off
Thurs(3/15) 4:00 pm 400’s
Fri(3/16) 6:30 am 7-9 miles w strength training
Sat(3/17) off/Spring Break
Sun(3/18) 11-13 miles
Mon(3/19) 7-9 miles w strength training
Tues(3/20) 8-10 mile w/ fartlek(3:00 on/off)
Wed(3/21) 7-9 miles w/ strength training
Thurs(3/22) 9-11 miles
Fri(3/23) 6-8 miles w/ strength training
Sat(3/24) 9:00 am Leave Drury for 2007 Tulsa Duels
Coach Van Arkel
417-873-7567
Thursday, March 8, 2007
2007 Drury Track Schedule
Drury Panthers
Track Competitions Spring 2007
March 24(Sat) Tulsa Invitational @ UT(Tulsa, OK)
(1500m/3000m)
March 30(Fri) Missouri Relays @ Mizzou(Columbia, MO)
(3000St/1500m/W3000m/5000m/10000m)
April 7(Sat) Washington U Select @ WashU(St. Louis, MO)
(3000St/1500m/800m/5000m)
April 21(Sat) Dewey Allgood Invitational @ UMR(Rolla, MO)
(3000St/1500m/W3000m/800m/5000m)
April 27(Fri) Bob Williams Invitational @ MSSU(Joplin, MO)
(3000St/1500m/W3000m/800m/M5000m)
Coach Van Arkel
873-7567
Track Competitions Spring 2007
March 24(Sat) Tulsa Invitational @ UT(Tulsa, OK)
(1500m/3000m)
March 30(Fri) Missouri Relays @ Mizzou(Columbia, MO)
(3000St/1500m/W3000m/5000m/10000m)
April 7(Sat) Washington U Select @ WashU(St. Louis, MO)
(3000St/1500m/800m/5000m)
April 21(Sat) Dewey Allgood Invitational @ UMR(Rolla, MO)
(3000St/1500m/W3000m/800m/5000m)
April 27(Fri) Bob Williams Invitational @ MSSU(Joplin, MO)
(3000St/1500m/W3000m/800m/M5000m)
Coach Van Arkel
873-7567
Saturday, March 3, 2007
Track Training: Week of March 4
Drury Track Conditioning
Week of March 4
Sun(3/4) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)
Mon(3/5) 6:30 am 7-9 miles
Tues(3/6) 4:00 pm 6-8 miles w/ 1000's
Wed(3/7) off
Thurs(3/8) 4:00 pm 400’s/600’s
Fri(3/9) 6:30 am 7-9 miles
Sat(3/10) off
Sun(3/11) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Week of March 4
Sun(3/4) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)
Mon(3/5) 6:30 am 7-9 miles
Tues(3/6) 4:00 pm 6-8 miles w/ 1000's
Wed(3/7) off
Thurs(3/8) 4:00 pm 400’s/600’s
Fri(3/9) 6:30 am 7-9 miles
Sat(3/10) off
Sun(3/11) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Saturday, February 24, 2007
Track Training: Week of Feb. 25
Drury Track Conditioning
Week of February 25
Sun(2/25) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)
Mon(2/26) off
Tues(2/27) 4:00 pm 4 miles Tempo w/ Hills
Wed(2/28) 6:30 am 7-9 miles
Thurs(3/1) 4:00 pm 400’s/600’s
Fri(3/2) 3:30 pm 7-9 miles
Sat(3/3) off
Sun(3/4) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)
Coach Van Arkel
417-873-7567
Week of February 25
Sun(2/25) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)
Mon(2/26) off
Tues(2/27) 4:00 pm 4 miles Tempo w/ Hills
Wed(2/28) 6:30 am 7-9 miles
Thurs(3/1) 4:00 pm 400’s/600’s
Fri(3/2) 3:30 pm 7-9 miles
Sat(3/3) off
Sun(3/4) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)
Coach Van Arkel
417-873-7567
Saturday, February 17, 2007
Preseason Training: Week of Feb. 18
Drury Track
Preseason Conditioning
Week of February 18
Sun(2/18) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)
Mon(2/19) 3:30 pm 7-9 miles
Tues(2/20) 6:30 am 8-10 miles w/ 200’s & 300’s
Wed(2/21) 3:30 pm 7-9 miles
Thurs(2/22) 4:15 pm 8-10 miles w/ 1000’s
Fri(2/23) off
Sat(2/24) off
Sun(2/25) 7:15 am 12-14 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Preseason Conditioning
Week of February 18
Sun(2/18) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)
Mon(2/19) 3:30 pm 7-9 miles
Tues(2/20) 6:30 am 8-10 miles w/ 200’s & 300’s
Wed(2/21) 3:30 pm 7-9 miles
Thurs(2/22) 4:15 pm 8-10 miles w/ 1000’s
Fri(2/23) off
Sat(2/24) off
Sun(2/25) 7:15 am 12-14 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday, February 11, 2007
Preseason Training: Week of Feb. 11
Winter/Preseason Conditioning
Week of February 11
Sun(2/11) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)
Mon(2/12) 3:30 pm 6-8 miles w/ hills
Tues(2/13) off
Wed(2/14) 3:30 pm 6-8 miles w/ strides
Thurs(2/15) 4:00 pm 2000M Time Trial
Fri(2/16) 3:30 pm 7-9 miles
Sat(2/17) off
Sun(2/18) 7:15 am 12-14 miles @ Bread Co.(East Sunshine)
Coach Van Arkel
417-873-7567
Week of February 11
Sun(2/11) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)
Mon(2/12) 3:30 pm 6-8 miles w/ hills
Tues(2/13) off
Wed(2/14) 3:30 pm 6-8 miles w/ strides
Thurs(2/15) 4:00 pm 2000M Time Trial
Fri(2/16) 3:30 pm 7-9 miles
Sat(2/17) off
Sun(2/18) 7:15 am 12-14 miles @ Bread Co.(East Sunshine)
Coach Van Arkel
417-873-7567
Sunday, February 4, 2007
I Know It Is Cold and Snowy, But Remember When...
...it wasn't so frigid and the flowers were blooming and the trees had leaves,
and instead of running/shivering down frozen streets
with our hands and ears always numb
and icicles on our faces from the arctic air,
we ran the trails without having to hurdle any fallen limbs after an ice storm
and dashed about in shorts in the warmth of the sun.
Those days will be here again soon. I promise.
Coach Van Arkel
and instead of running/shivering down frozen streets
with our hands and ears always numb
and icicles on our faces from the arctic air,
we ran the trails without having to hurdle any fallen limbs after an ice storm
and dashed about in shorts in the warmth of the sun.
Those days will be here again soon. I promise.
Coach Van Arkel
Saturday, February 3, 2007
Preseason Training: Week of Feb. 4
Winter/Preseason Conditioning
Week of February 4
Sun(2/4) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)
Mon(2/5) 3:30 pm 6-8 miles w/ strides
Tues(2/6) off
Wed(2/7) 3:30 pm 6-8 miles w/ hills
Thurs(2/8) 6:30 am 9-11 miles
Fri(2/9) 3:30 pm 7-9 miles(3-4 X 1200)
Sat(2/10) off
Sun(2/11) 7:15 am 12-14 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Week of February 4
Sun(2/4) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)
Mon(2/5) 3:30 pm 6-8 miles w/ strides
Tues(2/6) off
Wed(2/7) 3:30 pm 6-8 miles w/ hills
Thurs(2/8) 6:30 am 9-11 miles
Fri(2/9) 3:30 pm 7-9 miles(3-4 X 1200)
Sat(2/10) off
Sun(2/11) 7:15 am 12-14 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
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