Drury XC Results: NCAA Reg. 11/8/08

Sophmore Jaime Villa Zapatero finished second at the NCAA Midwest Regional men's cross country championship at Ferris State in Michigan. Jaime ran 31:53.6 to help the Panthers finish in fifth place. Derek Berry, a sophomore, finished 19th and junior Geoff Hughes came in 20th. Katie Berkbigler, a freshman, finished 54th and junior Stephanie Cowherd was 75th for the women.

Drury men:
1 Hammer, Chris SR 31:52.8
2 Villa Zapatero, Jaime SO Drury University 31:53.6
19 Berry, Derek SO Drury University 32:49.4
20 Hughes, Geoff JR Drury University 32:50.3
35 Busch, Steven SO Drury University 33:19.6
44 Van Arkel, Case FR Drury University 33:33.0
75 Yates, Chris SO Drury University 34:15.1
93 Van Arkel, Matt SR Drury University 34:52.3

Drury Women:
1 Malette, Rachel SR Wayne State 21:19.1
54 Berkbigler, Katie FR Drury University 24:15.2
75 Cowherd, Stephanie JR Drury University 24:46.1
79 Young, Tia SO Drury University 24:54.0
89 Shigeno, Kimberly JR Drury University 25:11.9
114 Hollon, Melissa FR Drury University 26:01.2
123 Murzynsky, Sara JR Drury University 26:28.9
126 Bennett, Lindsey JR Drury University 26:49.2

XC Training: Week of November 9

Drury Cross Country Training
Week of November 9

Sun(11/9) Off

Mon(11/10) Men: 6:15 am 12-14 miles

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

Wed(11/12) Men: 6:30 am 10 miles @ Phelps Grove

Thur(11/13) 7:00 am 6-8 miles
4:30 pm 4 miles w/ strength training

Fri(11/14) 6:30 am 12-14 miles
5:30 pm XC Banquet @ St. Michael's

Sat(11/15) Off

Sun(11/16) 7:15 am 12-14 miles @ Bread Co.(Elm & Nat.)

Mon(11/17) OYO 6-8 miles

Tues(11/18) 7:00 am 6-8 miles
4:30 pm 4 miles w/ strength training

Wed(11/19) 6:45 am 6-8 miles

Thur(11/20) OYO 4-6 miles

Fri(11/21) 6:30 am Leave for Slippery Rock, PA

Sat(11/22) NCAA XC Meet @ Slippery Rock
12:00 am Men's 10K

Coach Van Arkel
417-873-7567

Drury XC Results: GLVC 10/25/08

Sophmore Jaime Villa Zapatero finished strong to win the Great Lakes Valley Conference men's cross country championship at Missouri S & T. Jaime ran 25:47.83 to help the Panthers finish in third place. Derek Berry, a sophomore, finished seventh and junior Geoff Hughes came in 12th. Junior Stephanie Cowherd finished 40th in the women's race. Katie Berkbigler, a freshman, finished 43rd and sophomore Tia Young was 49th.

Drury men:
1 Villa Zapatero, Jaime SO Drury University 25:47.83 1
7 Berry, Derek SO Drury University 26:13.84 7
12 Hughes, Geoff JR Drury University 26:23.83 12
25 Busch, Steven SO Drury University 27:00.98 22
27 Van Arkel, Case FR Drury University 27:03.46 24
32 Yates, Chris SO Drury University 27:10.15 29
43 Van Arkel, Matt SR Drury University 27:42.46 38
51 Yeager, Charles JR Drury University 27:50.18
59 Buttrum, Glen JR Drury University 28:08.68
68 Bibens, Robert SO Drury University 28:21.56
70 Chase, Andy JR Drury University 28:37.65
82 Lukas, Anthony SO Drury University 29:09.45
103 Childers, Daniel SO Drury University 31:36.13

Drury Women:
1 Monson, Jessica SR UW Parkside 20:43.56 1
40 Cowherd, Stephanie JR Drury University 24:03.59 34
43 Berkbigler, Katie FR Drury University 24:11.83 36
49 Young, Tia SO Drury University 24:36.13 41
65 Murzynsky, Sara JR Drury University 25:37.66 54
68 Shigeno, Kimberly JR Drury University 25:47.54 56
69 Hollon, Melissa FR Drury University 26:08.88 57
70 Davenport, Sooner SO Drury University 26:14.68 58
71 Bennett, Lindsey JR Drury University 26:28.59
78 Swift, Samantha FR Drury University 29:30.06
81 Pickett, Colleen FR Drury University 30:42.26

XC Training: Week of October 26

Drury Cross Country Training
Week of October 26

Sun(10/26) Off

Mon(10/27) Men: 6:00 am 12-14 miles
Women: 6:30 am 8-10 miles

Tues(10/28) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training

Wed(10/29) Men: 6:30 am 10 miles @ Phelps Grove
Women: 6:45 am 8 miles @ Phelps Grove

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

Fri(10/31) 6:15 am 12-14 miles

Sat(11/1) Off

Sun(11/2) 7:15 am @ Lake Springfield

Mon(11/3) 6:45 am 4-6 miles

Tues(11/4) 4:30 pm 4-6 miles w/ strength training

Wed(11/5) 6:45 am 6-8 miles or 7:30 am Pool

Thur(11/6) 7:00 am 4-6 miles
5:15 pm Leave Drury for Illinois

Fri(11/7) 6:30 am Leave for Big Rapids, Michigan

Sat(11/8) NCAA Midwest Reg. XC Meet @ Ferris State
11:00 am Men's 10K
12:00 pm Women's 6K

Sun(11/9) Off

Fri(11/14) 5:30 pm Cross Country Banquet @ St. Michael's

Coach Van Arkel
417-873-7567

Drury XC results: Bison Stampede 10/11/08

The Drury men's cross country team finished in third place at the Harding University Bison Stampede 8K. Jaime Villa Zapatero finished fourth for Drury in 24:49. Geoff Hughes ran 25:20 for seventh place. The Drury men placed seven runners in the top 23 finishers. The Drury women's cross country team placed fourth. Tia Young finished 16th in 19:37 for 5K to lead Drury.

Women's Results:
1. Courtney Ayers SBU 17:42.27
16. Tia Young Drury 19:37.75
26. Lindsey Bennett Drury 20:15.61
28. Katie Berkbigler Drury 20;26.62
29. Kim Shigeno Drury 20:27.77
31. Stephanie Cowherd Drury 20:33.10
35. Melissa Hollon Drury 20:56.30
39. Sooner Davenport Drury 22:20.2
42. Sara Murzynsky Drury 22:49.78
51. Samantha Swift Drury 23:42.45
65. Colleen Pickett Drury 24:50.00

Men's Results:
1. Daniel Kirwa Harding 23:48.24
4. Jaime Villa Zapatero Drury 24:49.85
7. Geoff Hughes Drury 25:20:28
15. Steven Busch Drury 26:21.87
17. Derek Berry Drury 26:27.78
21. Chris Yates Drury 26:51.05
22. Case Van Arkel Drury 26:54.59
23. Charles Yeager Drury 26:54.92
31. Robert Bibens Drury 27:26.12
37. Glen Buttrum Drury 27:50.18
48. Tony Lukas Drury 28:48.83
44. Andy Chase Drury 28:35.98
55. Daniel Childers Drury 29:17.50

XC Training: Week of October 12

Drury Cross Country Training
Week of October 12

Sun(10/12) Off

Mon(10/13) 6:30 am 8-10 miles

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

Wed(10/15) 6:15 am 10-12 miles(Phelps Grove)

Thur(10/16) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training

Fri(10/17) 6:15 am 10-12 miles(Silver Springs)

Sat(10/18) Off

Sun(10/19) Men: 7:00 am 12-16 miles @ Bread Co.(Elm & Nat.)
Women: 7:15 am @ Mt. Pisgah Church

Mon(10/20) 6:30 am 8-10 miles

Tues(10/21) Men: 6:15 am 10-12 miles & 5:00 pm strength training
Women: 4:30 pm 6-8 miles w/ strength training

Wed(10/22) 6:45 am 6-8 miles or 7:30 am Pool

Thur(10/23) OYO/4-6 miles

Fri(10/24) 1:00 pm Leave Drury for Rolla(Hampton Inn)

Sat(10/25) GLVC Conference XC Meet @ Missouri S&T
10:30 am Men's 8K
11:30 am Women's 6K

Sun(10/26) Off

Coach Van Arkel
417-873-7567

Law of the Jungle

Now this is the Law of the Jungle -- as old and as true as the sky;
And the Wolf that shall keep it may prosper, but the Wolf that shall break it must die.
As the creeper that girdles the tree-trunk the Law runneth forward and back --
For the strength of the Pack is the Wolf, and the strength of the Wolf is the Pack.

From The Law of the Jungle by Rudyard Kipling

Drury XC Results: Roy Griak Invite 9/27/08

The Drury men's cross country team finished in first place at the Roy Griak Invitational in St. Paul, Minnesota. Jaime Villa Zapatero placed third(second among collegians) in the race for Drury in 25:26. Geoff Hughes ran 26:09 for 18th place. The Drury men placed five runners in the top 50 collegiate finishers. The Drury women's cross country team placed twentieth. Kim Shigeno finished 99th in 25:17 with Tia Young not far behind in 25:26.

Men's Results:
1. Justin Grunewald 25:09
3. Jaime Villa Zapatero Drury 25:26
18. Geoff Hughes Drury 26:09
21. Derek Berry Drury 26:15
34. Case Van Arkel Drury 26:37
54. Matt Van Arkel Drury 27:00
64. Chris Yates Drury 27:08
76. Steven Busch Drury 27:19
97. Robert Bibens Drury 27:31
141. Glen Buttrum Drury 28:26
164. Charles Yeager Drury 28:50
170. Andy Chase Drury 29:05
179. Tony Lukas Drury 29:17
204. Daniel Childers Drury 30:15

Women's Results:
1. Morgan Place 22:16
99. Kim Shigeno Drury 25;17
104. Tia Young Drury 25:26
117. Katie Berkbigler Drury 25:40
128. Stephanie Cowherd Drury 25:55
131. Melissa Hollon Drury 26:00
195. Lindsey Bennett Drury 27:21
211. Sara Murzynsky Drury 27:52
217. Sooner Davenport Drury 27:57
245. Samantha Swift Drury 30:24

Drury Cross Country Captains

Stephanie Cowherd and Kim Shigeno have been selected by her teammates as captains of the Drury Women's Cross Country team for 2008. Matt Van Arkel and Jaime Villa Zapatero have been selected by members of their team to be captains of the Drury Men's Cross Country team.

XC Training: Week of September 28

Drury Cross Country Training
Week of September 28

Sun(9/28) Off

Mon(9/29) 6:45 am 6-8 miles

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

Wed(10/1) 6:00 am 8-10 miles(Phelps Grove)

Thur(10/2) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training

Fri(10/3) 6:00 am 10-14 miles

Sat(10/4) Off

Sun(10/5) 7:00 am 10-12 miles @ Lake Springfield

Mon(10/6) 6:30 am 8-10 miles

Tues(10/7) 6:00 am 10-14 miles
4:45 pm strength training

Wed(10/8) 6:45 am 6-8 miles

Thur(10/9) 6:30 am 6-8 miles(Silver Springs)
4:30 pm 4 miles w/ strength training

Fri(10/10) 7:00 am 4-6 miles
5:00 pm Leave Drury for Harrison(Dinner) & Clinton, AR(Best Western)

Sat(10/11) 7:00 am Leave Clinton, AR, for Harding
9:30 am Men's 8K
10:15 am Women's 6K

Sun(10/12) Off

Coach Van Arkel
417-873-7567

Drury XC Results: Southern Stampede 9/20/08

Drury University men's cross country team finished third at the 20th annual Missouri Southern Stampede 8K. Harding won the men's team title with Missouri Southern second. Drury's team was close behind for third out of 25 men's teams. Sophmore Jaime Villa Zapatero was Drury's top finisher in 25:10 for 6th place. Drury junior Geoff Hughes was 12th in 25:45.

In the women's 5K race, Drury finished 17th in a 34-team field. Sophomore Tia Young finished 79th to lead Drury in a time of 19:34. Freshman Katie Berkbigler was 94th in 19:46.

Drury men's results:
1 159 DANIEL KIRWA HARDING UNIVERSITY FR 24:00.8 4:5\0
6 107 JAIME VILLA ZAPATERO DRURY UNIVERSITY SO 25:10.5 5:04
12 100 GEOFF HUGHES DRURY UNIVERSITY JR 25:45.5 5:11
25 102 DEREK BERRY DRURY UNIVERSITY SO 26:06.1 5:16
42 104 STEVEN BUSCH DRURY UNIVERSITY SO 26:40.2 5:22
50 97 CASE VAN ARKEL DRURY UNIVERSITY FR 26:59.2 5:26
51 109 MATT VAN ARKEL DRURY UNIVERSITY SR 26:59.3 5:26
54 101 CHARLES YEAGER DRURY UNIVERSITY JR 27:07.6 5:28
71 103 ROBERT BIBENS DRURY UNIVERSITY SO 27:25.8 5:31
86 108 CHRIS YATES DRURY UNIVERSITY SO 27:43.4 5:35
91 559 KEVIN ZIMMERMAN UNATTACHED UN 27:52.6 5:37
115 99 ANDY CHASE DRURY UNIVERSITY JR 28:30.3 5:44
133 105 DANIEL CHILDERS DRURY UNIVERSITY SO 28:55.8 5:49
137 98 GLEN BUTTRUM DRURY UNIVERSITY JR 29:02.2 5:51
155 106 ANTHONY LUKAS DRURY UNIVERSITY SO 29:31.1 5:55

Drury women's results:
1 603 ALEX BECKER UNIVERSITY OF TULSA SR 16:36.2 5:21
79 119 TIA YOUNG DRURY UNIVERSITY SO 19:35.7 6:19
94 110 KATIE BERKBIGLER DRURY UNIVERSITY FR 19:46.8 6:22
112 115 STEPHANIE COWHERD DRURY UNIVERSITY JR 20:10.4 6:30
120 117 KIMBERLY SHIGENO DRURY UNIVERSITY JR 20:22.2 6:34
128 111 MELISSA HOLLON DRURY UNIVERSITY FR 20:32.7 6:37
144 114 LINDSEY BENNETT DRURY UNIVERSITY JR 20:50.0 6:43
178 118 SOONER DAVENPORT DRURY UNIVERSITY SO 21:39.3 6:59
228 113 SAMANTHA SWIFT DRURY UNIVERSITY FR 23:22.4 7:32

XC Training: Week of September 21

Drury Cross Country Training: Week of September 21

Sun(9/21) Off

Mon(9/22) 5:45 am 10-14 miles @ Bread Co.(Elm & Nat.)

Tues(9/23) 6:45 am 5-7 miles
4:30 pm 4-5 miles w/ strength training

Wed(9/24) 6:15 am 8-10 miles(Silver Springs)

Thur(9/25) 6:45 am 5-7 miles
4:15 pm 4-5 miles w/ strength training

Fri(9/26) 8:30 am Leave Drury for Minnesota

Sat(9/27) Roy Griak Invitational(St. Paul,MN)
9:45 am Women's 6K
11:20 am Men's 8K

Sun(9/28) Off

Coach Van Arkel
417-873-7567

XC Training: Week of September 14

Drury Cross Country Training: Week of September 14

Sun(9/14) Men 7:00 am 12-14 miles/Women Off

Mon(9/15) Women 6:00 am 10-12 miles/Men 6:45 am 8-10 miles

Tues(9/16) 6:45 am 5-7 miles
4:30 pm 4-5 miles w/ strength training

Wed(9/17) 6:00 am 8-10 miles(Phelps Grove)

Thur(9/18) 6:45 am 5-7 miles
4:15 pm 4-5 miles w/ strength training

Fri(9/19) 6:45 am 4-6 miles

Sat(9/20) 6:00 am Leave Drury for Missouri Southern
9:00 am Women's 5K
9:45 am Men's 8K

Sun(9/21) Off

Coach Van Arkel
417-873-7567

Drury XC Results: Miner Invitational 9/6/08

The Drury men's cross country team finished in first place out of eight teams at the Missouri S&T Miner Invitational in Rolla. Jaime Villa Zapatero won the race for Drury in 18:39. Geoff Hughes ran 18:57 for third place. The Drury men placed seven runners in the top 17 finishers.

The Drury women's cross country team placed third out of six teams. Kim Shigeno finished 13th in 21:25 with Tia Young not far behind in 21:44 for 17th place.

Women's Results:
1. Danna Kelly Truman State 19:26.8 1
13. Kim Shigeno Drury 21:25.6 13
17. Tia Young Drury 21:44.0 17
18. Katie Berkbigler Drury 21:46.1 18
23. Melissa Hollon Drury 22:09.0 20
25. Sooner Davenport Drury 22:20.2 22
28. Stephanie Cowherd Drury 22:39.2 P
31. Colleen Pickett Drury 22:49.9 P
32. Sara Murzynsky Drury 22:54.7 -
33. Lindsey Bennett Drury 22:55.1 -
51. Samantha Swift Drury 25:24.6 -

Men's Results:
1. Jaime Villa Zapatero Drury 18:39.8 1
3. Geoff Hughes Drury 18:57.0 3
5. Case Van Arkel Drury 19:03.1 5
9. Steven Busch Drury 19:09.6 9
10. Derek Berry Drury 19:10.0 10
14. Charles Yeager Drury 19:18.0 P
17. Chris Yates Drury 19:33.6 P
22. Robert Bibens Drury 19:44.9 -
35. Matt Van Arkel Drury 20:17.2 -
37. Glen Buttrum Drury 20:33.6 -
38. Tony Lukas Drury 20:40.3 -
44. Andy Chase Drury 20:50.2 -
51. Daniel Childers Drury 21:19.9 -

XC Training: Week of September 7

Drury Cross Country Training
Week of September 7

Sun(9/7) Off

Mon(9/8) 5:45 am(Men)/6:00 am(Women) 10-14 miles @ Bread Co.(Elm & Nat.)

Tues(9/9) 6:30 am 6-8 miles
4:45 pm(women)/5:15 pm(men) 4 miles w/ strength training

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

Thur(9/11) 6:30 am 6-8 miles
4:15 pm 4 miles w/ strength training

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

Sat(9/13) Men(Off)/Women: 7:00 am 10-12 miles

Sun(9/14) Women(Off)/Men: 7:00 am 12-14 miles


Coach Van Arkel
417-873-7567

XC Training: Week of August 31

Drury Cross Country Training: Week of August 31

Sun(8/31) OYO/12-14 miles

Mon(9/1) OYO/6-8 miles

Tues(9/2) 6:15 am 8-10 miles
4:30 pm 4 miles w/ strength training

Wed(9/3) 6:15 am 8-10 miles(Phelps Grove)
8:00 pm John Underwood

Thur(9/4) 6:15 am 8-10 miles(Silver Springs)
4:00 pm Hand out Gear(Bags/Warmups)
4:30 pm 4 miles w/ strength training

Fri(9/5) 7:00 am 4-6 miles

Sat(9/6) 6:30 am Leave Drury for MS&T
10:00 am Women's 5K
10:30 am Men's 6K

Sun(9/7) Off

Coach Van Arkel
417-873-7567

Updated Pre-Season Practice Schedule

Practice begins Wednesday August 20 at 7 am. All runners must have all medical forms, including a physical approved by a physician, turned in on Monday or Tuesday before practice begins. Signed forms can also be faxed to Coach Van Arkel @ 303-362-7556.

Wednesday(8/20) 7:00 am 6-8 miles @ Fitness Center w/ breakfast
Noon Lunch at CX(optional)
4:30 pm 4-6 miles w/hills @ Fitness Center

Thursday(8/21) 7:00 am 6 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX(optional)
4:00 pm 2-4 mile warmup & strength training

Friday(8/22) 7:00 am 10 miles @ Sequiota Park w/ breakfast
Noon Lunch @ CX(optional)
4:30 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner @ Planet Sub

Saturday(8/23) 6:30 am(women)7:00 am(men) 6-8 miles & strength training

Sunday(8/24) 6:30 am Long Run of 12-14 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Van Arkel's (311 S. Cordova Court)

Monday(8/25) 6:30 am 7 miles @ Lake Springfield
4:30 pm 4 miles & strength training

Tuesday(8/26) 6:30 am(women)/7:00 am(men) 8-10 miles
3:30 pm team pictures @ Jordan Valley Park

Wednesday(8/27) 6:30 am 6-8 miles @ Fitness Center

Thursday(8/28) 6:30 am(men)/7:00 am(women) 6 miles @ Fitness Center
4:30 pm 4-6 miles & strength training

Friday(8/29) 6:00 am 4-6 mile Time Trial @ Phelps Grove

Saturday(8/30) OYO/6-8 miles

Sunday(8/31) OYO/12-14 miles

Monday(9/1) Off

During the season plan on practicing between 6 am and 8 am and between 4:30 pm and 6:30 pm during the week. We will be competing/practicing each weekend until the NCAA meet in November. The only extended break will be August 30, 31 & September 1(Labor Day weekend). Fall Break is the weekend of the GLVC Conference Meet.

It will go by very fast.

Coach Van Arkel
417-873-7567

Things Coach Will Say...

At the beginning of the season:
-This is a great team!
-Everybody’s at every practice.

During a practice:
-Just one more repeat, make it your best.
-Thanks for running so hard.
-Ice bath, anyone?

During a meet:
-We've got the talent! We've got the tools!
-Stay with them!
-You've gotta go!
-Every point counts!

At the end of the season:
-Thanks for running so hard.
-This is a great team!

Don Keeton Named Track & Field Coach

Courtesy of Drury Sports Information:

"Drury University has named Don Keeton as its new men's and women's track and field coach beginning with the 2008-09 school year, the athletic department announced on Thursday.

Keeton, who spent 31 years as the highly successful track and field coach and 24 seasons guiding the cross country programs at Springfield's Parkview High School, will work with current DU men's and women's cross country coach Jon Van Arkel as Drury continues to gradually increase an emphasis on its two newest sports, bringing the total to 17 offered by the university on the NCAA Division II level. Drury is a member of the Great Lakes Valley Conference, which offers competition and crowns league champions in both indoor and outdoor track and field for men and women.

Under Van Arkel's guidance, the Panthers sent several men's and women's distance runners from the cross country squads to NCAA-member meets last spring, the first steps toward the addition of the track and field programs. According to Drury athletic director Pat Atwell, the Panthers will do the same during the 2009 spring season, with Keeton also recruiting on campus for past track and field runners in non-distance events to participate before a more intensified effort to fill the rosters and empty events through the recruitment off-campus begins for the 2009-10 school year."

Coach Keeton will be predominantly involved in recruiting and coaching athletes in the numerous track & field events other than distance running. Coach Van Arkel will continue to be responsible for the cross country program in the fall and coaching distance runners throughout the year.

Off-Season Training: Week of August 10 for Women

Women: Our last week of summer training. Ladies should be at 50 miles or more for the week ending Saturday and then run easy for a few days before practice starts August 20. Go shorter on Friday and longer Saturday and take advantage of the relatively cool weather to make this your best mileage week of the summer.

Sunday(8/10) Long run of 11-13 miles

Monday 7-8 miles w/ strength training

Tuesday 7 miles w/ hill repeats

Wednesday 7-8 miles w/ strength training

Thursday 6 miles w/ last two miles 1-2 minutes per mile faster

Friday 4-5 miles

Saturday 9-11 miles

Sunday Easy

Monday Easy

Tuesday Easy

Wednesday(8/20) 7 am Practice @ Fitness Center

Coach Van Arkel
417-873-7567

Off-Season Training: Week of August 10 for Men

Men: Last week of summer training. Guys should be at 70 miles or more for the week ending Saturday and then run easy for a few days before practice starts August 20. Go shorter Friday and longer Saturday.

Sunday(8/10) Long run of 14-16 miles

Monday 9-10 miles w/ strength training

Tuesday 8 miles w/ hill repeats

Wednesday 9-10 miles w/ strength training

Thursday 8 miles w/ last three miles 1-2 minutes per mile faster

Friday 5-7 miles

Saturday 12-14 miles

Sunday Easy

Monday Easy

Tuesday Easy

Wednesday(8/20) 7 am Practice @ Fitness Center

Coach Van Arkel
417-873-7567

Fall XC Gear

A few days after practice starts we will be handing out the following NIKE gear w/ DRURY logo to all cross country runners:
-Nylon Rain Jackets
-Warmup Running Pants
-Long Sleeve Tops
-Short Sleeve Running Tees
-Racing Shorts
-Racing Singlets
-Gympacks

Training shoes should be available at the start of practice. We will also have adidas duffle bags for all runners. Freshmen will get an adidas backpack, but returning runners will want to use their backpacks from last year. There will be additional short sleeve running tees available for sale to friends and family as a fundraiser for the team.

Coach Van Arkel
417-873-7567

Medical Forms & Physicals

Physicals(by a medical doctor), medical history forms, consent to treat forms and health insurance(with a copy of an insurance cards) are REQUIRED for all athletes before the start of practice. These forms may be downloaded on the Drury Athletics Training web page or at the "Medical Forms" link on this web page at the right. The page was down for a few days earlier when the site was being upgraded but the forms should be available as of August 5. Save the PDF documents to your computer and then print.

Please call or email me if you have any trouble accessing these forms.

Coach Van Arkel
417-873-7567

Off-Season Training: Week of August 3 for Men

Men: This week's workouts are the same as last week's(a long run, hills, strides and strength) except you need to bump up mileage. All guys should be close to 70 miles for the week. Run early in the morning and drink lots of water.

Sunday(8/3) Long run of 14-16 miles

Monday 8-9 miles w/ strength training

Tuesday 8 miles w/ hill repeats

Wednesday 8-9 miles w/ strength training

Thursday 8 miles w/ last three miles 1-2 minutes per mile faster

Friday 10-12 miles

Saturday 6-8 miles or swim/bike w/ strength training

Coach Van Arkel
417-873-7567

Off-Season Training: Week of August 3 for Women

Women: If you are close to 50+ miles for the week that's a great place to be and we can maintain that volume until the start of practice. If you are running less than 40 miles/week, your mileage needs to increase. I realize temperatures outside are very hot, but you need to be running outside and be acclimated to the heat and humidity. Run early in the morning and drink lots of water.

Sunday(8/3) Long run of 11-13 miles

Monday 6-7 miles w/ strength training

Tuesday 7 miles w/ hill repeats

Wednesday 6-7 miles w/ strength training

Thursday 6 miles w/ last two miles 1-2 minutes per mile faster

Friday 8-10 miles

Saturday 6-8 miles or swim/bike w/ strength training

Coach Van Arkel
417-873-7567