Drury XC Results from UM-Rolla

DRURY MEN FIRST OVERALL:
Led by freshman Jaime Villa Zapatero's second-place finish, Drury placed four runners in the top six to claim the championship of the UMR Miner Invitational on Saturday. Drury amassed 32 points to edge host Missouri-Rolla by five points in the seven-team event.

Joffroi Holcombe of UMR was the individual winner in the 6K event with a time of 15:19.2, while Villa Zapatero finished in 15:28.1. In addition to Zapatero's runner-up finish, sophomore Geoff Hughes finished third, freshman Steven Busch was fifth and sophomore Charles Yeager came in sixth to spark the Panthers.

1. Joffroi Holcombe Missouri-Rolla 15:19.2
2. Jaime Villa Zapatero Drury 15:28.1
3. Geoff Hughes Drury 15:36.3
5. Steven Busch Drury 15:41.5
6. Charles Yeager Drury 15:47.1
16. Chris Yates Drury 16:06.2
19. Derek Berry Drury 16:12.6
26. Brad Lyons Drury 16:25.7
31. Glen Buttrum Drury 16:32.5
37. Matt Van Arkel Drury 16:46.2
40. Andy Chase Drury 16:55.8
42. Tony Lukas Drury 16:59.6
43. Robert Bibens Drury 17:01.6
47. Daniel Childers Drury 17:21.8
Men's results: http://sports.umr.edu/men/track/gamestats/menminer07.html

DRURY WOMEN SECOND OVERALL:

The Drury University women's cross country team opened its season Saturday with a second-place finish in the UMR Miner Invitational.

Senior Elizabeth Hurford finished in third place and freshman Tia Young came in fourth to lead the Panthers who finished with 46 points - 14 points behind winner Truman State. Truman State's Danna Kelly won the event with a time of 18:20.2. Hurford finished in 19:06.0 and Young in 19:12.6. Stephanie Cowherd was seventh and Kim Shigano 10th to give the Panthers four runners in the top 10, with Lindsey Bennett the fifth Panther runner in 20th in the 5K meet.

1. Danna Kelly Truman State 18:20.2
3. Elizabeth Hurford Drury 19:06.0
4. Tia Young Drury 19:12.6
7. Stephanie Cowherd Drury 20:07.5
13. Kim Shigeno Drury 20:34.5
20. Lindsey Bennett Drury 21:42.6
29. Sara Murzynsky Drury 22:21.7
31. Sooner Davenport Drury 22:26.0
37. Stephanie Pickett Drury 22:56.9
Women's results: http://sports.umr.edu/women/track/gamestats/womenminer07.html

Thanks to Jo Van Arkel for the great pictures.
Coach Van Arkel
417-873-7567

Jessica said...
Yay team! Keep it up. And good luck at Joplin!

XC Training: Week of Sept. 9

Drury Cross Country Training
Week of September 9

Sun(9/9) Off

Mon(9/10) 6:00 am 11-13 miles @ Bread Co.

Tues(9/11) 6:15 am 4-6 miles & Strength Training
Noon Pool or 4:30 pm OYO/4 miles

Wed(9/12) 6:15 am 8-10 miles(Silver Springs)

Thur(9/13) 6:15 am 4-6 miles & Strength Training
4:30 pm 4 miles(Silver Springs)

Fri(9/14) 4:00 pm 4-6 miles

Sat(9/15) 6:30 am Leave Drury for Missouri Southern
9:00 am Women's 5K
9:45 am Men's 8K
Noon Lunch & back to Drury @ 3 pm

Sun(9/16) Off


Coach Van Arkel
417-844-7220

XC Training: Week of Sept. 2

Drury Cross Country Training
Week of September 2

Sun(9/2) OYO/10-12 miles

Mon(9/3) OYO/6-8 miles

Tues(9/4) 6:15 am Hand out gear & 4-6 miles
4:30 pm Meet at Silver Springs/Strength training

Wed(9/5) 6:15 am 8-10 miles(Phelps Grove)

Thur(9/6) 6:15 am 4-6 miles & Strength training
4:30 pm 4 miles & Hill repeats

Fri(9/7) 4:30 pm 4-6 miles

Sat(9/8) 6:30 am Leave Drury for UM-Rolla
10:00 am Women's 5K
10:30 am Men's 6K

Sun(9/9) Off


Coach Van Arkel
417-844-7220

XC Training: Week of August 26

Drury Cross Country Training
Week of August 26

Sun(8/26) 6:30 am 10-12 miles @ Bread Co.

Mon(8/27) 6:15 am 7-9 miles

Tues(8/28) 6:15 am 4-6 miles & Strength Training
4:30 pm 4 miles/Pool Workout
7:00 pm Alcohol Awareness

Wed(8/29) 6:15 am 8-10 miles

Thur(8/30) 6:15 am 4-6 miles & Strength Training
4:30 pm 4 miles & Hill Repeats(Silver Springs)

Fri(8/31) 6:00 am 10-12 miles @ Bread Co.

Sat(9/1) Off

Sun(9/2) OYO/10-12 miles

Mon(9/3) OYO6-8 miles

Tues(9/4) 6:15 am 4-6 miles
4:30 pm 4 miles & Strength Training

Coach Van Arkel
417-873-7567

A Day in the Life of a Drury Runner

Impressive


Well-deserved water break


Glad it's done or looking forward until next time?

XC Training: Week of August 19

Drury Cross Country Training
Week of August 19

Sun(8/19) 6:30 am 10-12 miles @ Bread Co.
6:00 pm Picnic

Mon(8/20) 6:30 am 7-9 miles @ Lake Springfield
4:00 pm Pool

Tues(8/21) 6:30 am 6-8 miles
4:30 pm 4 miles & Strength Training

Wed(8/22) 6:15 am 8-10 miles

Thur(8/23) 6:15 am 4-6 miles & Strength Training
4:30 pm 4 miles & Hill Repeats(Silver Springs)

Fri(8/24) 6:30 am Off

Sat(8/25) 6:30 am 8-10 miles @ Lake Springfield

Sun(8/26) 6:30 am 11-13 miles @ Bread Co.(East Sunshine)

Coach Van Arkel
417-844-7220

Drury Cross Country T-shirts

We have decided on the final design for our Drury running t-shirts(short-sleeve white tees/emblem will be on the front left chest w/ DRURY on the back)


and hope to have these ready for the start of practice. Additional t-shirts can be purchased by family and friends for $25 and helps us raise the extra funds we need for our trips to meets. Anyone wanting a t-shirt should contact Coach Van Arkel @ xcountry@drury.edu or (417)873-7567.

Coach Van Arkel

Revised Preseason Practice Schedule

Wednesday(8/15)
7:00 am 6-8 miles @ Fitness Center w/ breakfast
Noon Lunch at CX(optional)
4:00 pm 6-8 miles @ Fitness Center

Thursday(8/16) 7:00 am 6 miles @ Fitness Center w/ breakfast
10:00 am NCAA Signing Party
Noon Lunch @ CX(optional)
4:00 pm Hand out gear(backpacks/shoes/t-shirts/etc.)
4:30 pm 2-4 mile warmup & strength training

Friday(8/17) 6:30 am 13 miles @ Bread Co.(East Sunshine)
Noon Lunch @ CX(optional)
4:00 pm Stretching/Ice Bath
6:30 pm Team Dinner & Bowling @ Lighthouse Lanes(350 S. Glenstone)

Saturday(8/18) 6:30 am 6-8 miles & strength training

Sunday(8/19) 6:30 am Long run of 10-12 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Van Arkel's (311 S. Cordova Court)

Monday(8/20) 6:30 am 7 miles @ Lake Springfield
4:00 pm 4 miles & strength training

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

Wednesday(8/22) 6:30 am 6-8 miles

Coach Van Arkel
417-873-7567

Athletic Biography Needed

All new runners need to please forward to me or Eric Pannell at epannell@drury.edu answers to the following questions so the Sports Information Office can finish 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. Returning runners who wish to revise or add to their profiles can respond, as well.

Name: ___________________

Birthdate: ______________________

Height: ___________________

Hometown: ___________________________

High School: __________________________

Coach's Name:____________________________

G.P.A.:_____________________

Academic Honors:__________________________________

__________________________________________________

__________________________________________________

Intended Major:_____________________________


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.

____________________________________________________

____________________________________________________

____________________________________________________

____________________________________________________

____________________________________________________


YOUR FAVORITES

Food: _____________________________________

Restaurant: ________________________________

Musical Artist: ______________________________

Movie/TV Show: _________________________________

Book/Magazine: ________________________________

Pro athlete: _________________________________

Dream job: _________________________________

Fall 2007 Drury Cross Country Meet Schedule

2007 DRURY MEN’S & WOMEN’S FALL CROSS COUNTRY MEETS

9/8 @ 9 am Miner Invitational/Rolla, MO

9/15 @ 9 am Southern Stampede/Joplin, MO

9/22 @ 9 am MSU Cross Country Classic/Springfield, MO

9/29 @ 9 am Cowboy Jamboree/Stillwater, OK

10/6 @ 9 am Border Wars/Edwardsville, IL

10/20 @ 9 am GLV Conf. XC Champs/Indianapolis, IN

11/3 @ 9 am NCAA DII Great Lakes Reg./Edwardsville, IL

11/17 @ 9 am NCAA DII Nat. Champs/Joplin, MO

XC Training: Weeks of July 29 & August 5

It's time to increase your mileage in early August if you have not done so in July. We will have a few days of easy running just prior to the start of practice, so you'll get a chance to recover from your summer aerobic mileage. If you are injured, now is the time to treat whatever is wrong and encourage recovery. Rest & ice & ibuprofen or naproxen works for most soreness.

Although we are still building our aerobic base and won't start speedwork until later in the season, running hills is an important part of early training. In addition to a set of hill repeats each week, try to do some of your running on hilly courses and push the pace uphill just a little. A tempo type workout where the last half of the run is slightly faster than the first half is helpful once each week and core strength work(crunches/pushups/curls/pullups/dips) should be done at least two times during the week.

Also, we will be running twice a day several days each week during the season. You may want to break up the Monday and Thursday workouts into two sessions, running in the morning and then coming back for a second session in the afternoon consisting of a lite warmup and strength work.

Sunday Long run of 11-14 miles(> 75 minutes)

Monday 7-9 miles w/ strength training

Tuesday 9-11 miles

Wednesday 8-10 miles(last 20 minutes slightly faster pace)

Thursday 7-9 miles w/ strength training

Friday 8-10 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
417-873-7567

IMPORTANT Preseason Info for Runners

I am hoping we can all be ready for the start of practice without any last minute details getting in the way of the new school year and fall season. To that end:

Medical/Insurance Forms - Per Drury & NCAA policy, no athlete may practice or compete until their medical/insurance forms(including a physical exam by a physician and copies of the front and back of an insurance card) are in order and provided to the Drury Athletic Trainers. This must be done prior to the first practice on August 15 so I expect those forms to be on file with the Trainer or in my hands by August 14. I will be available at the Fitness Center at 8:00 am on Monday, August 13, and Tuesday, August 14, for anyone wanting to turn in forms or talk with me. Students who are not covered by their family's health insurance can purchase a student health insurance policy thru Drury. Please contact our trainer Erin Kineman at 417-873-6865 for more information about health insurance for student athletes.

Housing - The Housing Office will allow cross country runners to move into College Park and the dorms as early as Sunday afternoon on August 12. Those moving into dorms need to let me know the day and time you plan to arrive so we can arrange for Housing/Security to check you in. You must get your room key from Security and their hours are limited during that week before school officially starts.

Preseason Practices - Our first cross country practice will be on Wednesday, August 15, at 7 am at the Fitness Center(breakfast apres run). We will run again at 4 pm that afternoon. We'll have the same running schedule on Thursday, August 16, and our required meeting to discuss and sign NCAA forms will take place Thursday morning after practice. We'll run 13 miles Friday morning at 7 am on the Sequiota Trail from the East Sunshine Bread Company(again with breakfast after the run) and then go out for dinner and bowling in the evening. Runners can eat lunch at the Commons in Finley Student Center on Wednesday, Thursday and Friday. Orientation for freshmen starts on Saturday and we'll be doing an easy run at 7 am from Drury that day. Sunday, Monday and Tuesday mornings we may start a bit earlier to avoid conflicts with orientation activities.

Once school starts, practices will be scheduled around class times as much as possible. We'll try to finish in the mornings by 8 am and probably start afternoon practices shortly after 4 pm. Until we have everyone's class schedule I cannot yet say what days we'll be running in the mornings or afternoons. Some days it will be both. I will expect all runners to be at all practices(unless you are in class or sick in bed with a contagious illness or fever) and we will be running on weekends throughout the season. Labor Day Weekend will give you a chance to be gone from campus for almost 72 hours or so to visit family. Fall break is the weekend of our conference meet in Indianapolis.

Have a great rest of the summer,

Coach Van Arkel
417-873-7567

XC Training: Weeks of July 15 & 22

After several weeks of consistent running it is time to increase mileage so that the total mileage run during the last couple of weeks of July is approximately 10% higher than the total mileage run during the first couple of weeks of July. I will ask you to increase your mileage again in early August before we have a few days of easy running just prior to the start of practice.

For now increase mileage by an average of just 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 strides or hill repeats or one run each week when you pick up the tempo somewhat, the pace for most of your running can remain relaxed. We are still building our aerobic base and won't start speedwork until we are 6-8 weeks away from the most important meets. Please do core strength work(crunches/pushups/curls/pullups/dips) at least two times during the week.

Sunday Long run of 11-14 miles(> 75 minutes)

Monday 7-9 miles w/ strength training

Tuesday 9-11 miles

Wednesday 8-10 miles(last 20 minutes slightly faster pace)

Thursday 7-9 miles w/ strength training

Friday 8-10 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
417-873-7567

Off-Season Cross Country Training

We are half way through the summer and starting to look forward to cross country practices and races and the start of the school year. We've just finished with freshmen registration, I've ordered training shoes and running gear(bags, backpacks,shorts,t-shirts,socks,pants,tops,warmups,etc.) for everyone and made all the travel arrangements for our meets.

The only thing left to do is RUN.

You've got to do these things over the summer if you want to be good and fast and healthy in the fall:

-Associate with how your body responds to training and get to know your body and its systems.
-Consistent mileage during the off-season is essential with the emphasis on consistency. Develop a routine and increase mileage by only 5-10 miles per week.
-Most running can be at a conversational pace. You don't have to press all the time or run through any real pain. Run on grass as much as possible. Fully recover.
-Do at least one long run per week(longer than 75 minutes duration).
-Develop strength with hilly runs and with hill repeats(6-8 repeats at least one time each week).
-Develop speed with strides(4-6 strides on the grass after an easy run a couple of times each week).
-Push the pace one time each week by picking up the tempo. A negative split run(20-25 minutes out, 2-3 minutes faster coming back) works great.
-Speed work/track intervals? There is no need to do these for now as long as you are doing the aforementioned work.
-Maintain core strength with crunches, pushups, curls and pull-ups at least twice each week.
-Warm up gradually and develop flexibility by gently stretching after your workout.
-Stay cool and hydrated. Run in the mornings, drink water constantly and drink something with carbs(juice, lemonade, powerade, etc.) after your workout.
-Cross train when you need to/want to and keep the running fun.

Please let me know if you are injured.

Coach Van Arkel
417-873-7567

XC Training: Weeks of July 1 & 8

XC Training for the weeks of July 1 & 8

For the next two weeks we will continue building our distance base, with weekly mileage of at least 45-65 miles. The one long run(> 75 minutes) during the week is the most important workout, with a set of hill repeats a close second. Hill repeats should consist of 6-8 uphills run moderately hard. Strength work should include 3 sets of pushups, crunches and pullups or curls with dumbbells. The objective is to run consistently from day to day and week to week. Try to increase mileage by 5-10 miles per week during the next two weeks over what you did in June. We will plan to increase our mileage(up to 50-70+ miles) later in July and then back off somewhat in August just prior to the start of practice.

Sunday Long run of 11-14 miles(> 75 minutes)

Monday 6-8 miles w/ strength training

Tuesday 8-10 miles

Wednesday 7-9 miles

Thursday 6-8 miles w/ strength training

Friday 7-9 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
417-873-7567

Training Shoes

I 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 by phone or email with their training shoe brand, model and size.

Coach Van Arkel
417-873-7567

Freshmen Registration: June 29 @ 10 am

I will be on the Drury campus at the Student Center on Friday, June 29, at 10:00 am just prior to the beginning of Freshmen Registration. Any incoming freshmen who plan to attend the event can start the day by meeting other runners on the team. I will be available to answer questions about the fall cross country season or summer running.

Coach Van Arkel
417-873-7567

Important Summer Reminders

Summer reminders for returning and new runners:

Freshmen Eligibility- Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Clearinghouse to confirm academic eligibility. In order to receive a "final" amateurism certification, you will need to revisit the clearinghouse website, access your file and request a final decision. This MUST be done soon.

Medical- Physicals(by a medical doctor) and health insurance(and copies of insurance cards) are REQUIRED for all athletes before the start of practice. Freshmen must also complete other consent to treat and medical history forms. These forms may be downloaded on the Drury Athletics web page or at a link on this web page.

Gear- I will provide all runners with a new pair of trainers at the start of practice. I need to know what shoes(grand,model,size) you run in(no experimental or beta models; only tried and true). Shoe orders will be placed as soon as everyone responds. Backpacks, bags and Adidas training/racing apparel will be available after practice starts.

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.

Fundraising- Besides selling t-shirts, we will be gathering items(new items with a retail value > $50) in the fall for the Drury Auction to Benefit Athletics in October.

Racing Schedule- As soon as our fall racing schedule is finalized it will be posted on this webpage and added to the Drury Athletics web page.

Practices- Our first practice will be Wednesday, August 15, at 7 am. Plan to run 13 miles within the first few days of practice. I will also be on campus Monday(8/13) and Tuesday(8/14) morning at 8:00 am at the Fitness Center in case anyone wants to run or visit with me after arriving on campus. Starting August 15, I will provide breakfast food, lunches at the Commons are optional and evening meals are on your own(except for the bowling outing on Thursday).

Housing- Runners will be able to move into campus housing as early as Sunday August 12. Freshmen and returning athletes moving into dorms need to schedule their move in with Coach Van Arkel.

Soft Surfaces- Do as much of your summer running as possible off of the roads and on grass or dirt or wood chips. Legs & muscles need a break from asphalt and concrete.

Stretching/Injuries- Start your runs at an easy pace to warmup and do an easy jog at the end of your workout to cool down. Be sure to stretch calves and shins and hamstrings and quads sometime after the run when muscles are most likely to be elastic and respond. if you have pain that persists over several days and are unable to run please contact me.

Hydration- It will be hot this summer. Drink lots of water before a run, find some water during a run and drink more water at the end of a run. Also, drink something with carbs in it after the run to replace your depleted glycogen. You'll recover more quickly from your workout and feel fresher later.

Coach Van Arkel
417-873-7567

XC Training: Weeks of June 17 & 24

XC Training for the weeks of June 17 & 24

For the next two weeks we will continue building our aerobic base with weekly mileage of at least 45-55 miles and one long run(> 70 minutes) each week. Pace can still be relatively easy on all runs.

One time during the week please add a set of hill repeats consisting of 6-8 uphills(150-200m) run moderately hard. Try to do those on the grass, if possible. Strength work can be as simple as 3 sets of pushup and crunches with the addition of pullups or curls with dumbbells.

Sunday(6/17 & 6/24) Long run of 10-12 miles

Monday 5-6 miles w/ strength training

Tuesday 8-10 miles

Wednesday 6 miles w/ hill repeats

Thursday 5-6 miles w/ strength training

Friday 7-9 miles

Saturday 4-6 miles or swim/bike

New Women's XC Recruits

The Drury University women's cross country squad will feature two new student athletes next season. Joining the Panthers as freshmen in the fall will be Tia Young from Harrison(AR) High School and Sooner Davenport from Yukon(OK) High School.

Young was the 2006 Arkansas class 5A high school state cross country champion and later finished seventh in the 2006 OK/AR All-Star cross country meet. She finished second in the class 5A 1600m race this past spring at the Arkansas high school state track and field meet.

Davenport has been an Oklahoma class 5A high school state cross country qualifier for Yukon High School the past two fall seasons and also finished second at the Riverside cross country meet in 2006.

“We just graduated several strong female runners and have a few gaps in our roster so I appreciate having these two solid students and fast girls to add to our group. I believe we will have a competitive women's cross country team this fall with a roster consisting primarily of freshmen and sophomores,” stated coach Jon Van Arkel.

New Men's XC Recruits

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.

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

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

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

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