-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
Thursday, July 1, 2010
Friday, June 25, 2010
XC Training: June 27
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
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
Thursday, June 24, 2010
Important XC Dates & Info
-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
-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
Wednesday, June 23, 2010
XC Runner's Bio's Needed
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: _________________________________
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: _________________________________
Saturday, June 19, 2010
XC Training: June 20
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
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
Thursday, June 17, 2010
Summer Training
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
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
Wednesday, June 2, 2010
Summer Training/First team meeting 8/21 at 1 pm
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
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
Sunday, May 23, 2010
2010 Fall Cross Country Schedule
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
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
Sunday, May 2, 2010
Track Training: Week of May 2
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
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
Sunday, April 25, 2010
Track Training: Week of April 25
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
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
Sunday, April 18, 2010
Track Training: Week of April 18
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
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
Sunday, April 11, 2010
Track Training: Week of April 11
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
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
Friday, April 2, 2010
Track Training: Week of April 4
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
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
Friday, March 26, 2010
Track Training: Week of March 28
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
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
Thursday, March 18, 2010
Track Training: Week of March 21
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
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
Saturday, March 13, 2010
Track Training: Week of March 14
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
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
Saturday, March 6, 2010
Track Training: Week of March 7
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
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
Sunday, February 28, 2010
Track Training: Week of February 28
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
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
Saturday, February 20, 2010
Track Training: Week of February 21
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
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
Saturday, February 13, 2010
Track Training: Week of February 14
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
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
Sunday, February 7, 2010
Track Training: Week of February 7
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
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
Sunday, January 31, 2010
Track Training: Week of January 31
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
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
Sunday, January 24, 2010
Track Training: Week of January 24
Track Training: Week of Jan. 24:
Sun(1/24) 7:00 am 10-14 miles @ Bread Co.(Elm. & Nat.)
Mon(1/25) 6:30 am 6-8 miles
Tue(1/26) 4:20 pm 7-9 miles & strength training
Wed(1/27) 6:30 am 7-9 miles
Thu(1/28) 4:20 pm 7-9 miles & strength training
Fri(1/29) 3:30 pm Leave Drury for MSSU Indoor
Sat(1/30) 11:00 am Leave Drury for MSSU Indoor
Sun(1/31) 7:15 am 10-14 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sun(1/24) 7:00 am 10-14 miles @ Bread Co.(Elm. & Nat.)
Mon(1/25) 6:30 am 6-8 miles
Tue(1/26) 4:20 pm 7-9 miles & strength training
Wed(1/27) 6:30 am 7-9 miles
Thu(1/28) 4:20 pm 7-9 miles & strength training
Fri(1/29) 3:30 pm Leave Drury for MSSU Indoor
Sat(1/30) 11:00 am Leave Drury for MSSU Indoor
Sun(1/31) 7:15 am 10-14 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday, January 17, 2010
Track Practice Starts Jan. 21 @ 4:30 PM
Practice starts Thursday Jan. 21 at 4:30 pm at the Fitness Center with a team meeting. Please run earlier if you can on your own. Cross Country is scheduled to do basketball concessions Thursday evening. See you then.
Track Training(1/17)
Sun(1/17) Long run of 10-14 miles(90 minutes)
Mon(1/18) 7-9 miles
Tue(1/19) 6-8 miles w/ smooth strides(6x80m) & strength training
Wed(1/20) OYO/7-9 miles w 6x hill repeats or 6x 200m @ 3k pace
Thu(1/21) OYO/6-8 miles & strength training
4:30 pm Team Meeting
5:00 pm Basketball Concessions(need 6-8 volunteers for 5 pm & 6-8 more for 7 pm)
Fri(1/22) 6:30 am 6-8 miles w/ hill repeats
Sat(1/23) off
Sun(1/24) 7:15 am 10-14 miles @ Bread Company(Elm & Nat.)
Coach Van Arkel
417-873-7567
Track Training(1/17)
Sun(1/17) Long run of 10-14 miles(90 minutes)
Mon(1/18) 7-9 miles
Tue(1/19) 6-8 miles w/ smooth strides(6x80m) & strength training
Wed(1/20) OYO/7-9 miles w 6x hill repeats or 6x 200m @ 3k pace
Thu(1/21) OYO/6-8 miles & strength training
4:30 pm Team Meeting
5:00 pm Basketball Concessions(need 6-8 volunteers for 5 pm & 6-8 more for 7 pm)
Fri(1/22) 6:30 am 6-8 miles w/ hill repeats
Sat(1/23) off
Sun(1/24) 7:15 am 10-14 miles @ Bread Company(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday, January 10, 2010
Winter Off-Season Training(1/10)
Winter Off-Season Training:
One more week of base training. Make crunches, pushups, planks & dips part of the strength training routine.
Classes start Jan. 20, and practice will begin on Thursday, Jan. 21st at 4:30 pm.
Sun(1/10) 10-14 miles
Mon(1/11) 6-8 miles
Tues(1/12) 6-8 miles w/ strength training
Wed(1/13) 6-8 miles w/ 6x hill repeats(or 6x 300m @ 3000m pace)
Thur(1/14) 6-8 miles w/ strength training
Fri(1/15) 8-10 miles
Sat(1/16) Off
Sun(1/17) 10-14 miles
Coach Van Arkel
One more week of base training. Make crunches, pushups, planks & dips part of the strength training routine.
Classes start Jan. 20, and practice will begin on Thursday, Jan. 21st at 4:30 pm.
Sun(1/10) 10-14 miles
Mon(1/11) 6-8 miles
Tues(1/12) 6-8 miles w/ strength training
Wed(1/13) 6-8 miles w/ 6x hill repeats(or 6x 300m @ 3000m pace)
Thur(1/14) 6-8 miles w/ strength training
Fri(1/15) 8-10 miles
Sat(1/16) Off
Sun(1/17) 10-14 miles
Coach Van Arkel
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