Track Training: Weeks of Jan. 6 & 13

Drury Track Training:

Everyone should be adding a 20:00 tempo paced run and hill repeats (8 X 150m) once each week and core strength work (2 sets crunches/planks/pushups) twice each week. Mileage will increase to about 70 miles/week for 5K/10K runners. Our first practice is January 22 @ 4 pm at the Fitness Center.

Sunday(1/6) OYO 11-14 miles

Monday(1/7) OYO 8-10 miles w/ strength training

Tuesday(1/8) OYO 8-10 miles w/ 20:00 tempo

Wednesday(1/9) OYO 8-10 miles w/ strength training

Thursday(1/10) OYO 8-10 miles w/ hill repeats

Friday(1/11) OYO 9-12 miles

Saturday(1/12) Off or 4-6 miles
9:00 am Nutrition Workshop for Runners @ Cox Meyer Center (OYO/free)
http://www.coxhealth.com/body_calendar.cfm?xyzpdqabc=0&id=10&action=detail&ref=20593&calendars=&utm_source=homepage&utm_medium=CTA&utm_campaign=runningclinic0113

Sunday(1/13) OYO 11-14 miles

Monday(1/14) OYO 8-10 miles w/ strength training

Tuesday(1/15)  OYO 8-10 miles w/ 20:00 tempo

Wednesday(1/16) OYO 8-10 miles w/ strength training

Thursday(1/17) OYO 8-10 miles w/ hill repeats

Friday(1/18) OYO 9-12 miles

Saturday(1/19) Off or 4-6 miles

Sunday(1/20) OYO 11-14 miles

Monday(1/21) OYO 6-8 miles

Tuesday(1/22) 4:00 pm 8-10 miles @ Fitness Center


Coach Van Arkel

First Spring Track Practice: Jan. 22

Our first track practice for the spring semester will be Tuesday Jan. 22 at 4 pm at the Fitness Center.

Coach Van Arkel 

Track Training: Week of Dec. 30

Drury Track Training:

Mileage should be consistent, with both 1500m/Steeple runners and 5K/10K runners at close to 60 miles/week, or more.

Sunday(12/30) OYO 11-13 miles

Monday(12/31) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(1/1)  New Year's Day! OYO 6-8 miles

Wednesday(1/2) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(1/3) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(1/4) OYO 8-10 miles

Saturday(1/5) Off

Sunday(1/6) OYO 11-14 miles


Coach Van Arkel

Track Training: Week of Dec. 23

Drury Track Training:

Sunday(12/23) OYO 11-13 miles

Monday(12/24) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(12/25)  Christmas Day!

Wednesday(12/26) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(12/27) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(12/28) OYO 8-10 miles

Saturday(12/29) Off

Sunday(12/30) OYO 11-13 miles


Coach Van Arkel

Track Training: Week of Dec. 16

Drury Track Training:

Everyone should be running at least six days/week, with mileage close to 60 miles/week. We're adding a tempo paced run and hill repeats once each week and core strength work twice each week. Starting in January mileage will increase to about 70 miles/week for 5K/10K runners.

Sunday(12/16) OYO 11-13 miles

Monday(12/17) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(12/18) OYO 8-10 miles w/ 20:00 tempo
     (out 30:00, then back 3:00-4:00 faster)

Wednesday(12/19) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(12/20) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(12/21) OYO 8-10 miles

Saturday(12/22) Off

Sunday(12/23) OYO 11-13 miles



Coach Van Arkel

Track Training: Week of Dec. 9

Drury Track Training:

Sunday(12/9) OYO 11-13 miles

Monday(12/10) OYO 6-8 miles

Tuesday(12/11) OYO 8-10 miles

Wednesday(12/12) OYO 6-8 miles

Thursday(12/13) OYO 6-8 miles w/ hill repeats

Friday(12/14) OYO 8-10 miles

Saturday(12/15) Off

Sunday(12/16) OYO 11-13 miles


Coach Van Arkel

Track Training: Week of Dec. 2

Drury Track Training:

Sunday(12/2) OYO 11-13 miles
5:30 pm Cross Country Banquet @ Rose O'Neill House

Monday(12/3) OYO 6-8 miles

Tuesday(12/4) 6:45 am 7-9 miles

Wednesday(12/5) 7:00 6-8 miles

Thursday(12/6) 7:00 am 6-8 miles
9:00 am Leave Drury for KU

Friday(12/7) OYO 8-10 miles


Saturday(12/8) Off

Sunday(12/9) OYO 11-13 miles


Coach Van Arkel

Track Training: Week of Nov. 25

Drury Track Training:

Sunday(11/25) OYO 11-13 miles

Monday(11/26) OYO 6-8 miles

Tuesday(11/27) 7:00 am 6-8 miles

Wednesday(11/28) OYO 8-10 miles

Thursday(11/29) 7:00 am 6-8 miles

Friday(11/30) OYO 8-10 miles

Saturday(12/1) Off

Sunday(12/2) OYO 11-13 miles
5:30 pm Cross Country Banquet @ Rose O'Neill House


Coach Van Arkel

XC Training: Week of Nov. 4

Drury Cross Country Training:

Sunday(11/4) Off

Monday(11/5) OYO 11 miles

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

Wednesday(11/7) 7:00 am 6-7 miles

Thursday(11/8) OYO 6-8 miles

Friday(11/9) 7:00 am 8-9 miles

Saturday(11/10) Off

Sunday(11/11) 8:00 am 6-8 miles @  Phelps Grove

Monday(11/12) OYO 6-8 miles

Tuesday(11/13) 7:00 am 6-7 miles

Saturday(11/17) NCAA DII Nationals @ Joplin

Tuesday(11/20) 7:00 am Track Practice for all Runners

Sunday(12/2) 5:30 pm Cross Country Banquet @ Rose O'Neill House


Coach Van Arkel

XC Training: Weeks of Oct. 21 & 28

Drury Cross Country Training:

Sunday(10/21) Off

Monday(10/22) 6:30 am 12-14 miles

Tuesday(10/23) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

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

Thursday(10/25) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/26) 7:00 am 8-10 miles @ Phelps Grove

Saturday(10/27) Off

Sunday(10/28) 7:30 am 12-14 miles @  Bread Co (East Sunshine)

Monday(10/29) OYO 6-8 miles

Tuesday(10/30) 4:30 pm 6-8 miles

Wednesday(10/31) 7:00 am 7-9 miles

Thursday(11/1) 7:00 am 6-8 miles
     4:00 pm Leave Drury for Pear Tree Inn (Fenton)

Friday(11/2) 7:30 am Leave Fenton for course &
     La Quinta Inn (Pleasant Prairie, WI)

Saturday(11/3) 8:30 am NCAA Midwest Regional
     @ WI-Parkside

Sunday(11/4) Off

Coach Van Arkel
xcountry@drury.edu

XC Training: Weeks of Oct. 7 & 14

Drury Cross Country Training:

Sunday(10/7) Off

Monday(10/8) 6:30 am 12-14 miles

Tuesday(10/9) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

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

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

Friday(10/12) 6:30 am 8-10 miles @ Phelps Grove

Saturday(10/13) Off

Sunday(10/14) 7:30 am 12-14 miles @ Frisco Trail (Bullseye)

Monday(10/15) 7:00 am 8-10 miles

Tuesday(10/16) 3:30 pm 6-8 miles @ Springfield Underground

Wednesday(10/17) 7:00 am 8-10 miles

Thursday(10/18) 4:30 pm 4-6 miles

Friday(10/19) Noon 4-6 miles @ Springfield Underground
6:00 pm GLVC Banquet @ OFEC

Saturday(10/20) 8:30 am GLVC XC Meet

Sunday(10/21) Off

Monday((10/22) 6:30 am 10-14 miles 

Coach Van Arkel
xcountry@drury.edu

XC Training: Week of Sept. 30

Drury Cross Country Training:

Sunday(9/30) Off

Monday(10/1) 6:30 am 10-14 miles

Tuesday(10/2) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/3) 6:30 am 8-10 miles @ Phelps Grove

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

Friday(10/5) On Your Own/ 6-8 miles
6:30 pm Pasta Dinner @ Heffington's
(2238 S. Suprema)

Saturday(10/6) 6:00 am Leave Drury
9:45 am Men's 8K
10:30 am Women's 5K

Sunday(10/7) Off

Monday(10/8) 6:30 am 12-14 miles

Coach Van Arkel
xcountry@drury.edu

XC Training: Weeks of Sept. 16 and 23

Drury Cross Country Training:

Sunday(9/16) Off

Monday(9/17) 6:30 am 10-12 miles

Tuesday(9/18) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/19) 6:30 am 8-10 miles

Thursday(9/20) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/21) 6:30 am 8-10 miles @ Phelps Grove

Saturday(9/22) Off

Sunday(9/23) 7:30 am 12-14 miles @ Frisco Trail (Bullseye)

Monday(9/24) 6:30 am 8-10 miles

Tuesday(9/25) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/26) 6:30 am 8-10 miles @ Silver Springs

Thursday(9/27) 6:30 am 6-8 miles
4:30 pm 8-10 miles

Friday(9/28) 7:00 am Leave Drury
10:30 am Run Downtown St. Louis
4:00 pm @ La Quinta Inn Downtown Chicago

Saturday(9/29) Sean Earl Lakefront XC Meet

Sunday(9/30) Off

Monday((10/1) 6:30 am 10-14 miles 

Coach Van Arkel
xcountry@drury.edu

Drury Cross Country Captains

Lindsay Dukewits, a Drury senior, has been elected capatin of the Drury women's cross country team for 2012. Lincoln Shryack, a senior, and Will Shadwick, a junior, have been elected co-captains of the men's cross country team for 2012.

Congratulations to Lindsay, Lincoln and Will!

Coach Van Arkel

XC Training: Week of Sept. 9

Drury Cross Country Training:

Sunday(9/9) 7:30 am 12-14 miles @ Bread Co (Elm & Nat)

Monday(9/10) 6:30 am 6-8 miles

Tuesday(9/11) 6:30 am 6-8 miles w/ spikes
4:30 pm 3-4 miles w/ strength training

Wednesday(9/12) 6:30 am 8-10 miles

Thursday(9/13) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/14) 7:00 am 6-8 miles

Saturday(9/15) 7:00 am Richard Clark Invitational (MSU)
8:30 am Women's 5K
9:15 am Men's 8K

Sunday(9/16) Off

Monday(9/17) 6:30 am 12-14 miles


Coach Van Arkel

Drury Cross Country Protocals

Drury Cross Country Protocols for Safe Distance Running:

1. Run defensively. Assume drivers cannot see you and are not looking out for you.

2. Run against traffic, single file if there are oncoming vehicles.

3. Obey traffic laws (red lights, etc).

4. Do not wear headsets.

5. Make yourself visible (light-colored clothing or flashing lights) if running in the dark.

5. Do not run in lightning. Seek shelter when there is a thunderstorm.

6. Avoid running alone. Run with others, especially in unfamiliar areas.

Coach Van Arkel

XC Training: Weeks of Aug. 26 and Sept. 2

Drury Cross Country Training:

Sunday(8/26) 7:30 am 12-14 miles @ Frisco Trail (Bullseye)
6:00 pm Team Dinner at Coach Keeton's

Monday(8/27) 6:30 am 6-8 miles

Tuesday(8/28) 6:30 am 6-8 miles w/ hills
4:30 pm 3-4 miles w/ strength training

Wednesday(8/29) 6:30 am 8-10 miles

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

Friday(8/31) 6:30 am 8-10 miles

Saturday(9/1) Off

Sunday(9/2) OYO/6-8 miles

Monday(9/3) 10:30 am 10-14 miles @ Lake Springfield

Tuesday(9/4) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/5) 6:30 am 8-10 miles w/ hills

Thursday(9/6) 7:00 am Team Photos
4:30 pm 8-10 miles

Friday(9/7) 6:30 am 8-10 miles @ Phelps Grove

Saturday(9/8) Off

Sunday(9/9) 7:30 am 12-14 miles @ Bread Co (Elm & Nat) 

Coach Van Arkel
xcountry@drury.edu

NCAA Paperwork/Meeting Aug. 20 @ 2 pm

NCAA paperwork is due Monday, August 20, by 2 pm. All athletes will meet at the O'Reilly Center at 2 PM for an Athletics' Department meeting. For those runners who haven't yet completed NCAA paperwork, here are the links and the message from Bryan Beatty:

[Download Attachment: ACSFirstTimeLogInInformation_18696.docx]
[Download Attachment: ACSFirstTimeLogInInformation_18697.PDF]
[Download Attachment: HowtoCompleteNCAAFormsinACS_18698.pdf]

Welcome back to Drury University.  We are excited to have you back on campus for what we hope will be a very successful year.

It is time once again to complete your NCAA paperwork.  You will once again be completing your paperwork online.  The software we will be using this year is different than what was used the previous year.  We are now using software from ACS Athletics.  Instructions on how to log into ACS Athletics for the first time are on the attached Word Document.  Once you are successfully logged in and have changed your password, you will be able to complete the necessary NCAA forms.  Instructions on how to complete the form can be found on the attached PDF document titled "How to Complete NCAA Forms in ACS".  Please note that your UIN is your Drury ID#.

If you have any problems accessing the system, please feel free to contact me by e-mail (bbeatty@drury.edu) or by phone (343-6707).  Please remember to complete your paperwork by this Sunday night.

Thanks for your help.

Bryan Beatty
Asst. AD- Compliance and Eligibility
Drury University

First Week of Practice

Our first athletic department student athlete meeting will be Monday August 20 at 2:00 pm. Meet at the O'Reilly Center to complete all necessary NCAA paperwork. The forms should have already been forwarded to you by email from Bryan Beatty.

Our first team meeting will be Monday August 20 at 5:30 pm at the Fitness Center. I'll hand out shoes, talk about the practice schedule, etc. At 6:00 pm cross country runners will be getting physicals and sickle cell testing done at the training room. Medical paperwork (history, consent forms and insurance info) must be on file with the trainers before getting a physical. Erin and Summer tell me "no paperwork, then no physical" which also means no practice.

Practice schedule:

Aug. 19(Sun) Long Run(>80 minutes)

Aug. 20(Mon) 7:30 am Fitness Center/Medical Forms
2 pm Athletics Dept Meeting @ O'Reilly Center
5:30 pm Team Meeting/Physicals @ Fitness Center

Aug. 21(Tues) 6:30 am First Practice 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training @ Fitness Center

Aug. 22(Wed) 6:30 am 8-10 miles @ Fitness Center

Aug. 23(Thur) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ hill repeats & strength training

Aug. 24(Fri) 6:30 am 8-10 miles @ Phelps Grove

Aug. 25(Sat) Off

Aug. 26(Sun) 7:30 am 12-14 miles @ Frisco Trail
      (meet at Bullseye Store in Willard)
6:00 pm Team Dinner at Coach Keeton's Home
     (5203 S. Clay)

Coach Van Arkel
xcountry@drury.edu

XC Training/Practices

Two more weeks of training before practice starts. We are still base training (most mileage at conversational pace) but definitely also want to be doing hill repeats (one set of 6-8 150m-200m hill repeats run moderately hard on a gradual hill with exaggerated knee lift and arm swing) and core strength work (2-3 weekly sets of pushups, crunches, planks)to supplement our mileage. Once school starts we'll try to set a practice schedule around classes as much as possible. Try to avoid 8 am classes if there is another section of the class that meets at a different time.

XC Training Schedule Aug. 5 - Aug. 23:

Aug. 5(Sun) Long run of 10-14 miles(> 75 minutes)

Aug. 6(Mon) 7-9 miles w/ strength training

Aug. 7(Tues) 8-11 miles

Aug. 8(Wed) 7-9 miles w/ hill repeats

Aug. 9(Thur) 8-11 miles w/ strength training

Aug 10(Fri) 7-9 miles

Aug. 11(Sat) 5-7 miles or swim/bike

Aug. 12 (Sun) Long Run(>75 minutes)

Aug. 13(Mon) 7-9 miles w/ strength training

Aug. 14(Tues) 8-11 miles

Aug. 15(Wed) 7-9 miles w/ hill repeats

Aug. 16(Thur) 6-8 miles w/ strength training

Aug. 17(Fri) Freshmen move into Dorms / 6-8 miles

Aug. 18(Sat) Move into College Park / 5-7 miles or swim/bike

Aug. 19(Sun) Long Run(>80 minutes)

Aug. 20(Mon) 7:30 am Fitness Center/Medical Forms
2 pm Athletics Dept Meeting @ O'Reilly Center
5:30 pm Team Meeting/Physicals @ Fitness Center

Aug. 21(Tues) 6:30 am First Practice 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/Strength Training @ Fitness Center

Aug. 22(Wed) 6:30 am 8-10 miles @ Fitness Center

Coach Van Arkel
xcountry@drury.edu

Fall 2012 XC Info (Revised 8/3)

Important Reminders for all cross country runners:

TEAM MEETING: All student athletes are required to attend an NCAA rules meeting on Monday, August 20, at 2:00 pm at the O'Reilly Center.

PHYSICALS: Physicals for all runners (new and returning) will be given by Drury team doctors on Monday, August 20, at 5:30 pm. We'll meet at the Fitness Center and then move to the training room. Physicals are required before anyone can practice.

MEDICAL FORMS: All runners must have all medical forms, including insurance card(front & back) on file with the trainers by 2:00 pm on August 20. Signed forms must be returned to the athletic trainers and must be on file prior to the physical. Links to the forms are on this blog to the right and on the Drury Panthers Athletic Training web page.

HOUSING: New students/runners will be able to move into campus housing as early as Friday, August 17. Returning students/runners are able to move in on Saturday, August 18.

FRESHMEN ELIGIBILITY: Freshmen need to be certain a test score (ACT/SAT) is forwarded from the testing agency and a final transcript is forwarded from your high school to the NCAA Eligibility Center to confirm academic eligibility. Also, in order to receive a "final" amateurism certification, you will need to revisit the Eligibility website, access your file and request a final decision for both DII cross country AND track. This MUST be done soon so rosters can be finalized.

ROSTER INFO: New runners please forward your biographies to Eric Pannell (epannell@drury.edu) as soon as possible so he can put together the cross country roster. Sports Information wants only cross country highlights, no track highlights, for use on the cross country roster web page. Returning runners are welcome, but not required, to make any changes by sending revisions to Eric Pannell.

TRAINING SHOES: Training shoes have been ordered so each runner on the team has a new pair of trainers in the fall. Still waiting to hear from 5-6 runners who have not placed their shoe orders, so those runners need to contact Coach Van Arkel (xcountry@drury.edu) ASAP with their training shoe brand, model and size (no experimental or beta models; only tried and true). Drury will cover up to $100 of the purchase price.

GEAR: During the first couple weeks of practice we will hand out the following gear: Training shoes, Asics backpacks, large duffel bags, gym sacks, Nike track pants and Zoom running jackets, Nike rain jackets, running tee's, racing shorts, racing singlets, socks and possibly other training/racing apparel. Runners are responsible for providing their own racing spikes. The Drury Athletic Department hosts a Sports Auction as a fundraiser in October. Each runner will be responsible for selling an auction cash bash ticket in exchange for obtaining gear.

T-SHIRTS: We will have Drury running t-shirts available for all runners on the team after practice starts and extras for family/friends/boosters to purchase as part of our fundraising efforts for the team. I also plan to make older singlets and jackets available to former runners wishing to contribute to the cross country team through the "D Club" (Drury's athletic booster organization).

PRACTICES: Our first team meeting will be Monday, August 20, at 2:00 pm at the O'Reilly Center. Physicals will be Monday, August 20, at 5:30 pm at the Fitness Center/training room. Our first running practice will be Tuesday, August 21, at 6:30 am at the Fitness Center. I also will be at the Fitness Center on Monday, August 20, at 7:30 am in case anyone wants to bring by medical forms.

FALL PRACTICE SCHEDULE: Once we start, expect to practice six days a week throughout the fall until the NCAA Cross Country Championships, with an extra day off during Labor Day weekend. We'll run most mornings, and work out a second time several days each week. All runners must be at all practices, unless: in class; at a wedding or funeral; sick with a diagnosed illness or fever; or injured and receiving treatment from the trainers. Plan to be in the pool (not on a bike or elliptical machine) if you are injured and cannot run. Other family gatherings, employment, "meetings"  or "not feeling well" are not sufficient reasons to miss practice.

1000 MILE CLUB: We'll award 1000 Mile Club training tee's as each runner runs his or her 1000th  mile starting from June 10. All runners should be aware of their summer mileage and be able to reach that mark sometime during the fall season.

Coach Van Arkel
xcountry@drury.edu

Off-Season Training: Weeks of July 22 & 29

After six weeks of consistent running it is time to increase mileage again so that the total mileage run during the last four weeks of the summer break is higher than the earlier weeks. Try to increase mileage by an average of at least 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 hill repeats, the pace for most of your running can remain relaxed/conversational. We are still building our aerobic base. Tempo runs will start in August, and we won't start speed work until we are 6-8 weeks away from the most important meets. Please do core strength work(crunches/pushups/planks/dips) at least two times during the week. It's hot so always drink plenty of water before and after your run to stay hydrated.

Sunday Long run of 10-14 miles(> 75 minutes)

Monday 7-9 miles w/ strength training

Tuesday 8-11 miles

Wednesday 7-9 miles w/ hill repeats

Thursday 8-10 miles w/ strength training

Friday 7-9 miles

Saturday 5-7 miles or swim/bike

Coach Van Arkel
xcountry@drury.edu

Fall XC Gear/Shoes!

TRAINING SHOES: We 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(xcountry@drury.edu) with their training shoe brand, model and size(no experimental or beta models; only tried and true). I will hand out the following gear to all cross country runners soon after practice starts:

-Training Shoes & Socks
-Running/Racing Shorts
-Racing Singlets
-Short Sleeve Tee's

-Long Sleeve Tops
-Nike Rain Jackets

-Nike Running Jackets & Track Pants
-Gym Sacks
-Duffle Bags

Coach Van Arkel
417-873-7567

First XC Practice/Meeting & Physicals August 20

Before we have our first practice/team meeting/physicals, all runners must have all medical forms filled out and turned in to the Drury athletic trainers prior to coming to campus. All runners are then required to get a physical done at Drury by the Drury team doctor. The completed medical forms/insurance info and physicals are required for practice/participation.

The medical forms can be found at the Medical Forms link to the right, or at:

http://www.drurypanthers.com/sports/2011/6/20/GEN_0620111326.aspx?tab=coxhealthdruryathleticssportsmedicine

Cross Country Preseason Practice Schedule:

Friday(8/17) New Students Move In to Dorms

Saturday(8/18) Returning Students Move In

Monday(8/20) 7:30 am Turn in Medical Forms at Fitness Center
2:00 pm Required Student Athlete Meeting re NCAA rules @ O'Reilly Center
5:30 pm Team Meeting @ Fitness Center
6:00 pm Physicals for all Cross Country Runners
-(physicals can also be done at 4 pm Aug. 6
or at 6 pm on Aug 12 at Drury)

Tuesday(8/21) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training @ Fitness Center

Wednesday(8/22) 6:30 am 8-10 miles @ Fitness Center

Coach Van Arkel
417-873-7567

Off-Season Training Tips

-Run on soft surfaces (grass/trails) as much 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.

-Start each run with easy jogging. Don't overstretch before you run, but do lightly stretch after the run.

-Stay hydrated. Drink water during the day and drink some kind of sports drink/fruit juice/chocolate milk after a run to immediately replace carbohydrates.

-If you are sore, back off. Don’t run thru sharp pain. Ice areas that are sore. If soreness persists, contact the Drury trainers or 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.

-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.

Coach Van Arkel
417-873-7567