Off-Season Training: Weeks of June 10 & 17

After a few easy weeks since the end of track season, it's time to start regular training and build our base for cross country. For the next two weeks the goal will be consistent running(6/days week) with most daily runs up to one hour at a conversational pace. Starting June 24 we'll add three specific weekly workouts: one longer run(>70 minutes), a set of 6-8 hill repeats, and two sets of core strength work (planks, crunches, pushups). It's okay to add other workouts, cross train, spend time in the gym, etc., but running has to be the top training priority. Mileage should now be close to 50 miles/week for both the women and the men.

Sunday Long Run (>60 minutes)

Monday 5-6 miles w/ strength training

Tuesday 7-8 miles

Wednesday 8-9 miles

Thursday 5-6 miles w/ strength training

Friday 7-8 miles

Saturday 5-6 miles or swim/bike

Coach Van Arkel
417-873-7567

Summer 2012 Off-Season Training

Off-Season Training for Cross Country:

This overview of training is the same as I posted last summer. Nothing about the process has changed and it's pretty straightforward. Preparing for fall cross country races means training moderately hard and long for a number of months over the summer, then training a little harder for a few weeks after school starts, and then training even harder for a shorter period of time before we peak for our big meets. With adequate recovery, we'll be really fast when we race in October and November.

Training for cross country races (and getting faster) involves a progression. The body adapts to increased stimuli (running long and running fast) and then gets stronger during the recovery phase. The idea is to begin to develop early in summer the different bioenergetic and biomechanic systems we rely on when we run cross country races in the fall. Because 6K and 10K cross country races are 80%-85% aerobic, mileage, volume and aerobic fitness are the most important elements during the off-season. 

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

1. Aerobic Fitness - Mileage, not too hard, to improve endurance and efficiency. Consistency is important.
2. Leg Strength - Hill running to increase the strength of leg muscles, tendons and ligaments and improve form and speed.
3. Core Strength - Resistance exercises designed to strengthen and stabilize the core/trunk/upper body.
4. Nutrition - Pay attention to your diet. Eat healthy, watch your weight and hydrate before and after training runs.
5. Recovery/Sleep - Improvement occurs during the rest phase. If you don't give your body a chance to regenerate between hard workouts you risk injury, illness and burnout.

Notice we do not start running fast intervals until we have developed other systems more fully and until we are ready to start peaking for cross country races. Anaerobic fitness and speed will improve during the fall season. While increases in mileage and training intensity need to be gradual, they also need to happen relatively early in the summer so conditioning can be consistent and productive for the 8-10 weeks before the cross country season starts. Expect a more specific workout schedule to start on June 10. And then start counting miles to get to 1000!

Coach Van Arkel
 417-873-7567

Drury Cross Country 1000 Mile Club

Drury Cross Country now has a "1000 Mile Club" for those runners on the team and other runners/alumni/friends associated with the program. The goal for individual runners will be to log at least 1000 running miles from June 10 through the end of October. As each runner hits his or her 1000th mile a "1000 Mile Club" t-shirt will be awarded. The goal for the Drury team is to get all runners to and past the 1000th mile sometime during the season so we will be ready to race as a team in October and November.

Former team members and boosters who contribute to the program or buy a t-shirt are eligible to participate. Until practice starts everyone is on an honor system and keeps track of their own mileage. As a suggestion, mileage can be tracked on web sites such as logarun.com or running2win.com, or phone apps such as mapmyrun or endomondo sports tracker, or a simple excel spread sheet, or an even simpler college-ruled spiral notebook (what I used a few years back) with a day's mileage on each line and a whole month's training on one page. Heck, even a napkin would work, as long as it's accurate and doesn't fall apart.

Remember, only miles run after June 10, 2012, and before October 31, 2012, count.

Coach Van Arkel
417-873-7567

Track Training Weeks of Apr. 22 & 29

Sunday(4/22) Off

Monday(4/23) OYO 8-10 miles w/ strength training

Tuesday(4/24) 6:45 am 6-8 miles

Wednesday(4/25) 4:00 pm 6-8 miles w/ strength training

Thursday(4/26) 4:30 pm 4-5 miles

Friday(4/27) 1:00 pm Leave Drury for MSSU

Saturday(4/28) Off

Sunday(4/29) 7:30 am 10-12 miles @ Bread Co (East Sunshine)

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

Tuesday(5/1) 6:45 am 6-8 miles

Wednesday(5/2) 4:00 pm 6-8 miles
7:30 pm Awards Dessert

Thursday(5/3) OYO 5-7 miles
 3:00 pm Leave Drury for Effingham, IL

Friday(5/4) 8:00 am Leave Effingham for GLVC T&F (St. Joseph's)

Saturday(5/5) GLVC T&F Meet (St. Joseph's)

Monday(5/7) 5:30 pm Track Banquet @ Phelps Grove

Tuesday(5/8) 4:30 pm Turn in Gear @ Fitness Center

Thursday(5/10) 4:30 pm Turn in Gear @ Fitness Center

Coach Van Arkel
417-873-7567

Track Training: Week of April 15

Track Training: Week of April 15:

Sunday(4/15) OYO 10-13 miles

Monday(4/16) 6:45 am or 4:00 pm 6-8 miles w/ strength training

Tuesday(4/17) 6:45 am 6-8 miles

Wednesday(4/18) 4:00 pm 8-10 miles w/ strength training

Thursday(4/19) 6:45 am 8-10 miles

Friday(4/20) 7:00 am 6-8 miles

Saturday(4/21) 9:00 am Leave Drury for Missouri S&T
9:30 8-10 miles @ Phelps Grove

Sunday(4/22) Off

Coach Van Arkel
417-873-7567

Track Training: Week of April 8

Track Training: Week of April 8:

Sunday(4/8) Off

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

Tuesday(4/10) 6:45 am 6-8 miles

Wednesday(4/11) 6:45 am/4:00 pm 8-10 miles

Thursday(4/12) 4:30 pm 6-8 miles

Friday(4/13) OYO 8-10 miles
Noon Leave Drury for Wichita State

Saturday(4/14) OYO 10-12 miles

Sunday(4/15) Off

Coach Van Arkel
417-873-7567

Track Training: Week of April 1

Track Training: Week of April 1:

Sunday(4/1) Off

Monday(4/2) 6:30 am 10-13 miles

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

Wednesday(4/4) 6:45 am 8-10 miles

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

Friday(4/6) 8:00 am 8-10 miles

Saturday(4/7) 8:00 am Leave Drury for Harding

Sunday(4/8) Off

Coach Van Arkel
417-873-7567

Track Training: Week of March 18

Track Training: Week of March 18:

Sunday(3/18) OYO 10-14 miles

Monday(3/19) OYO 6-8 miles

Tuesday(3/20) OYO 6-8 miles w/ strength training

Wednesday(3/21) OYO 8-10 miles (6 X 3:00 @ 5K race pace)

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

Friday(3/23) OYO 10-12 miles (40:00 out, back faster)

Saturday(3/24) Off

Sunday(3/25) 11:30 am 10-14 miles

Monday(3/26) 4:00 pm 6-8 miles w/ strength training

Tuesday(3/27) 6:45 am Team meeting/6-8 miles @ track

Wednesday(3/28) 6:45 am 6-8 miles

Thursday(3/29) 4:30 pm 6-8 miles w/ strength training

Friday(3/30) 7:00 am 6-8 miles

Saturday(3/31) 12:30 pm Leave Drury for Pitt State

Sunday(4/1) Off

Coach Van Arkel
417-873-7567

Track Training: Week of March 11

Track Training: Week of March 11:

Sunday(3/11) Off

Monday(3/12) 4:00 pm 6-8 miles w/ strength training

Tuesday(3/13) 4:30 pm 6-8 miles

Wednesday(3/14) 6:45 am 8-10 miles

Thursday(3/15) 4:30 pm 6-8 miles

Friday(3/16) 7:00 am 6-8 miles w/ strength training

Saturday(3/17) Off

Sunday(3/18) OYO 10-14 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 4

Track Training: Week of March 4:

Sunday(3/4) 7:30 am 10-14 miles

Monday(3/5) 4:00 pm 6-8 miles w/ strength training

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

Wednesday(3/7) 6:45 am 8-10 miles

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

Friday(3/9) 7:00 am 6-8 miles

Saturday(3/10) 8:15 am 8-12 miles

Sunday(3/11) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 26

Track Training: Week of Feb. 26:

Sunday(2/26) Off

Monday(2/27) 4:00 pm 8-10 miles

Tuesday(2/28) 4:30 pm 5-7 miles w/ strength training

Wednesday(2/29) 4:00 pm 8-10 miles

Thursday(3/1) 4:30 pm 5-7 miles w/ strength training

Friday(3/2) 4:00 pm 8-10 miles

Saturday(3/3) Off

Sunday(3/4) 7:30 am 10-14 miles @ Bread Co (East Sunshine)

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 19

Track Training: Week of February 19:

Sunday(2/19) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)

Monday(2/20) OYO 6-8 miles w/ strength training

Tuesday(2/21) 7:00 am Team Meeting & 5-7 miles

Wednesday(2/22) 4:00 pm 6-8 miles w/ strength training

Thursday(2/23) OYO 5-7 miles
3:00 pm Leave Drury for Sprfld, IL

Friday(2/24) GLVC Meet @ Kenosha, WI

Saturday(2/25) GLVC Meet

Sunday(2/26) Off

Monday(2/27) 4:00 pm 8-10 miles

Coach Van Arkel
417-873-7567

Track Training: Weeks of Feb. 5 & 12

Track Training: Week of Feb. 5 and Feb. 12:

Sunday(2/5) Off

Monday(2/6) 6:30 am 8-12 miles

Tuesday(2/7) 4:30 pm 5-7 miles w/ strength training

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

Thursday(2/9) 6:45 am Team Pictures/Meeting
OYO 5-7 miles w/ strength training

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

Saturday(2/11) Off

Sunday(2/12) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat)

Monday(2/13) 4:00 pm 5-7 miles w/ strength training

Tuesday(2/14) 4:30 pm 6-8 miles

Wednesday(2/15) 4:00 pm 6-8 miles w/ strength training

Thursday(2/16) 4:30 pm 5-7 miles

Friday(2/17) 4:00 pm 8-10 miles
10:15 am Leave Drury for UCM

Saturday(2/18) Off

Sunday(2/19) 7:30 am 10-14 miles @ Bread Co. (Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of Jan. 29

Track Training: Week of January 29:

Sunday(1/29) Off

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

Tuesday(1/31) 4:30 pm 5-7 miles

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

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

Friday(2/3) OYO 5-7 miles
1:00 pm Leave Women Drury for UCM

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

Sunday(2/5) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Jan. 22

Track Training: Week of January 22:

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

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

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

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

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

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

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

Sunday(1/29) Off

Coach Van Arkel
417-873-7567

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

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

Coach Van Arkel

Track Training: Week of Jan. 8

Winter Off-Season Training:

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

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

Sun(1/8) 11-14 miles

Mon(1/9) 6-8 miles

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

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

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

Fri(1/13) 6-8 miles

Sat(1/14) 4-6 miles

Sun(1/15) 11-14 miles

Coach Van Arkel
417-873-7567

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

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

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

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

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

Monday 6-8 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 8-10 miles

Thursday 5-7 miles w/ hills & strength training

Friday 8-10 miles

Saturday 6-8 miles or cross training

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

Monday 6-8 miles

Tuesday 6-8 miles w/ hills & strength training

Wednesday 8-10 miles

Thursday 6-8 miles w/ hills & strength training

Friday 7-9 miles

Saturday 6-8 miles

Sunday(1/1) Easy Run

Monday Long Run 11-14 miles

Tuesday 6-8 miles

Wednesday 5-7 miles w/ hills & strength training

Thursday 8-10 miles

Friday 5-7 miles w/ hills & strength training

Saturday 7-9 miles

Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 11

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

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

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

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

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

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

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

Saturday(12/17) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 4

Track Training: Week of Dec. 4:

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

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

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

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

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

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

Saturday(12/10) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Nov. 27

Track Training: Week of Nov. 27:

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

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

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

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

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

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

Saturday(12/3) Off

Coach Van Arkel
417-873-7567

Off-Season Training/Recovery

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

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

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

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

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

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

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

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

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

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

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

Sat(11/19) Off

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

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

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

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

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

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

Sat(11/26) Off

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

Coach Van Arkel
417-873-7567

XC Training: Weeks of Oct. 23 & 30

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

Sunday(10/23) Off

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

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

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

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

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

Saturday(10/29) Off

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

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

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

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

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

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

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

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

Coach Van Arkel
417-873-7567

XC Training: Weeks of Oct. 9 & 16

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

Sunday(10/9) Off

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

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

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

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

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

Saturday(10/15) Off

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

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

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

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

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

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

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

Sunday(10/23) Off

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

Coach Van Arkel
417-873-7567

XC Training: Week of October 2

Drury Cross Country Training (10/2):

Sunday(10/2) Off

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

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

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

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

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

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

Sunday(10/9) Off

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

Coach Van Arkel
417-873-7567