Track Training: Week of Apr. 5

April 5 (Sun) Off/OYO Long Run

April 6 (Mon) 6:45 am  8-10 miles

April 7 (Tues) 4:15 pm 6-8 miles

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

April 9 (Thur) 4:15 pm 6-8 miles

April 10 (Fri) OYO 5-7 miles
     6:30 pm Leave Drury for KC, MO (Fairfield Inn)

April 11 (Sat) @ William Jewell

April 12 (Sun) Off

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


Coach Van Arkel

Track Training: Week of Mar. 29

Mar. 29 (Sun) Off

Mar. 30 (Mon) 6:30 am Team Meeting/10-13 miles

Mar. 31 (Tues) 4:15 pm 6-8 miles

April 1 (Wed) 6:45 am 8-10 miles

April 2 (Thur) 4:15 pm 6-8 miles

April 3 (Fri) 6:45 8-10 miles

April 4 (Sat) 12:30 pm Leave for SBU

April 5 (Sun) Off

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


Coach Van Arkel

Track Training: Week of Mar. 22

Mar. 22 (Sun) OYO 10-14 miles

Mar. 23 (Mon) 6:45 am 6-8 miles

Mar. 24 (Tues) 4:15 pm 6-8 miles

Mar. 25 (Wed) 6:45 am 8-10 miles

Mar. 26 (Thur) 4:15 pm 8-10 miles

Mar. 27 (Fri) 6:45 6-8 miles

Mar. 28 (Sat) 9:00 am Leave for Pitt State/Gorilla Relays

Mar. 29 (Sun) Off


Coach Van Arkel

Track Training: Week of Mar. 15

Mar. 15 (Sun) 10-14 miles @ Bread Co (Elm & Nat)

Mar. 16 (Mon)  6-8 miles

Mar. 17 (Tues)  6-8 miles w/ 6 x 600m @ 3K pace

Mar. 18 (Wed)  8-10 miles

Mar. 19 (Thur)  8-10 miles

Mar. 20 (Fri)  8-10 miles w/ 20:00 tempo @ 10K - 15K pace

Mar. 21 (Sat) Off

Mar. 22 (Sun) OYO 10-14 miles

Mar. 23 (Mon) 6:45 am 6-8 miles


Coach Van Arkel

Track Training: Week of Mar. 8

Mar. 8 (Sun) 7:30 am 10-14 miles @ Bread Co (Elm & Nat)

Mar. 9 (Mon) 6:45 am 6-8 miles

Mar. 10 (Tues) 4:15 pm 6-8 miles

Mar. 11 (Wed) 6:45 am 8-10 miles

Mar. 12 (Thur) 4:15 pm 8-10 miles

Mar. 13 (Fri) 6:45 8-10 miles

Mar. 14 (Sat) Off

Mar. 15 (Sun) OYO 10-14 miles


Coach Van Arkel

Track Training: Week of Mar. 1

Mar. 1 (Sun) GLVC Indoor T&F Meet

Mar. 2 (Mon) Off/ 7:00 pm Team Meeting FSC

Mar. 3 (Tues) OYO 6-8 miles

Mar. 4 (Wed) 6:30 am 9-12 miles

Mar. 5 (Thur) OYO 6-8 miles

Mar. 6 (Fri) 6:45 8-10 miles

Mar. 7  (Sat) Off

Mar. 8 (Sun) 7:30 am 10-14 miles @ Bread Co (Elm & Nat)


Coach Van Arkel

Track Training: Week of Feb. 22

Feb. 22 (Sun) 7:30 am 10-14 miles @ Bread Co

Feb. 23 (Mon) 4:15 pm 6-8 miles

Feb. 24 (Tues) 4:15 pm 8-10 miles
  
Feb. 25 (Wed) 6:30 am Team Meeting/8-10 miles

Feb. 26 (Thur) 4:15 pm 6-8 miles
     Senior Night (Men's BBall Halftime)

Feb. 27 (Fri) 2:30 pm Leave Drury

Feb. 28 (Sat) GLVC Indoor T&F Meet @ Indy

Mar. 1 (Sun) GLVC Indoor T&F Meet

Mar. 2 (Mon)7:00 pm Mandatory Team Meeting @ FSC


Coach Van Arkel

Track Training: Week of Feb. 15

Feb. 15 (Sun) 7:30 am 10-14 miles @ Bread Co (Elm & Nat)

Feb. 16 (Mon) OYO 6-8 miles (Drury campus closed)  

Feb. 17 (Tues) 4:15 pm 6-8 miles (optional, Drury campus closed), or
    30:00 to 40:00 on treadmill or in pool, or
    OYO 6-8 miles easy

Feb. 18 (Wed) 6:45 am 8-10 miles

Feb. 19 (Thur) OYO 6-8 miles

  

Feb. 20 (Fri) 8:30 am Leave Drury for Mizzou

Feb. 21 (Sat) Off

Feb. 22 (Sun) 7:30 am Bread Co (East Sunshine)


Coach Van Arkel

Track Training: Week of Feb. 8

Feb. 8 (Sun) Off

Feb. 9 (Mon) 6:30 am 10-13 miles    

Feb. 10 (Tues) 4:15 pm 6-8 miles w/ hill repeats

Feb. 11 (Wed) 6:30 am Team Meeting 6-8 miles
     4:15 pm 6-8 miles

Feb. 12 (Thur) 4:15 pm 6-8 miles

  

Feb. 13 (Fri) 6:45 am 8-10 miles

Feb. 14 (Sat) Off/Run Easy/Swim/Bike

Feb. 15 (Sun) 7:30 am 10-13 miles @ Bread Co (Elm & Nat)


Coach Van Arkel

Track Training: Week of Feb. 1

Feb. 1 (Sun) Off

Feb. 2 (Mon) 4:15 pm 10-13 miles    

Feb. 3 (Tues) 4:15 pm 6-8 miles w/ hill repeats

Feb. 4 (Wed) 6:45 am 6-8 miles
     4:15 pm 6-8 miles

Feb. 5 (Thur) 4:15 pm 6-8 miles w/ spikes

  

Feb. 6 (Fri) OYO 6-8 miles

Feb. 7 (Sat) 9:30 am Leave Drury for Missouri Southern

Feb. 8 (Sun) Off


Coach Van Arkel

Track Training: Week of Jan. 25

Track team photos are this Tuesday morning at 6:30 am!

Jan. 25 (Sun) 7:30 am Long Run @ Bread Co (East Sunshine)

Jan. 26 (Mon) 6:45 am 6-8 miles    

Jan. 27 (Tues) 6:30 am Team Pictures 6-8 miles
     4:15 pm 3-4 miles w/ hill repeats (6-8 x 150m)

Jan. 28 (Wed) 4:15 pm 8-10 miles

Jan. 29 (Thur) 4:15 pm 6-8 miles

  

Jan. 30 (Fri) Noon Women Leave Drury for Central Missouri

Jan. 31 (Sat) 9:00 am Men Leave Drury for Central Missouri

Feb. 1 (Sun) Off


Coach Van Arkel

Track Training: Week of Jan. 18

Track practices starts this week on Thursday morning Jan. 22 at 6:30 am. On Wednesday there will be a team meeting for the cross country guys with Spencer DeJong at noon at the cafeteria for those who are on campus and can be present. We'll plan to do an easy run Thursday am, a hard tempo workout Friday am, and a long run on Sunday.

Jan. 18 (Sun) Long Run

Jan. 19 (Mon) 6-8 miles    

Jan. 20 (Tues) OYO 7-8 miles w/ hill repeats (6-8 x 150m)

Jan. 21 (Wed) OYO 8-10 miles

     Noon Cafeteria

Jan. 22 (Thur) 6:30 am 6-8 miles

  

Jan. 23 (Fri) 6:45 am 8-10 miles

Jan. 24 (Sat) Off/Run/Bike/Swim

Jan. 25 (Sun) 7:30 am Long Run 10-14 miles @ Bread Co. (East Sunshine)


Coach Van Arkel

Off-Season Track Training; Week of Jan. 11

For the next two weeks of winter training, until practice starts, our goal will be mainly to increase mileage and volume. If the weather is cooperative, we'll also add hill repeats and about 20:00 of tempo running each week, as well. Our first track practice will be Thursday, Jan. 22, at 6:30 am.


Sunday Long Run (70 minutes or more)

Monday 6-7 miles

Tuesday 7-8 miles w/ hill repeats (6-8 x 150m)

Wednesday 8-10 miles

Thursday 7-8 miles

Friday 8-10 miles (last 20:00 up-tempo)

Saturday 5-6 miles or swim/bike


Coach Van Arkel

Off-Season Winter Track Training

For the next several weeks of winter training and through the holidays our goal will be mainly to stay healthy, with consistent running (at least 6 days/week). Most daily runs can be up to one hour at a conversational pace. Starting in January we'll think about total mileage. We'll also add other elements (hills, longer runs, tempo, etc.) in January.

Sunday Long Run (70 minutes or more)

Monday 5-6 miles

Tuesday 7-8 miles

Wednesday 7-8 miles

Thursday 5-6 miles

Friday 7-8 miles

Saturday 5-6 miles or swim/bike


Coach Van Arkel

XC Training: Week of Nov. 16

Nov. 16 (Sun) OYO Long Run

Nov. 17 (Mon) 4:15 pm 7-9 miles    

Nov. 18 (Tues) 4:15 pm 6-8 miles

Nov. 19 (Wed) 4:15 pm 6-8 miles

Nov. 20 (Thur) 4:15 pm 5-7 miles

Nov. 21 (Fri) 6:00 am Leave Drury for Evansville

Nov. 22 (Sat) Midwest Regionals XC Meet @USI

     (Evansville, IN)

 

 

Coach Van Arkel

XC Training: Week of Nov. 9

Nov. 9 (Sun) Off

Nov. 10 (Mon) 6:15 am 12-14 miles    

Nov. 11 (Tues) 6:45 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Nov. 12 (Wed) 4:15 pm 8-10 miles

Nov. 13 (Thur) 4:15 pm 6-8 miles

  

Nov. 14 (Fri) 6:45 am 8-10 miles

Nov. 15 (Sat) Off/Run/Bike/Swim

Nov. 16 (Sun) OYO Long Run




Coach Van Arkel

XC Training: Weeks of Oct. 26 & Nov. 2

Oct. 26 (Sun) Off

Oct. 27 (Mon) 6:15 am 12-14 miles    

Oct. 28 (Tues) 6:45 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Oct. 29 (Wed) 6:45 am 8-10 miles

Oct. 30 (Thur) 6:45 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training
  

Oct. 31 (Fri) 6:45 am 8-10 miles@ Phelps Grove

Nov. 1 (Sat) Off/Run/Bike/Swim

Nov. 2 (Sun) 7:30 am Long Run @ Bullseye/Frisco Trail

Nov. 3 (Mon) 6:45 am 7-9 miles    

Nov. 4 (Tues) 6:45 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Nov. 5 (Wed) 6:45 am 8-10 miles

Nov. 6 (Thur) 4:15 pm 6-8 miles

Nov. 7 (Fri) 6:00 am Leave Drury for Chicago

Nov. 8 (Sat) GLVC Conference XC Meet @ Lewis

     (Romeoville, IL)

Nov. 9 (Sun) Off

Nov. 10 (Mon) 6:15 am 12-14 miles


Coach Van Arkel

XC Training: Weeks of Oct. 12 & 19

Oct. 12 (Sun) 7:30 am Long Run @ Bread Co (East Sunshine)

Oct. 13 (Mon) 7:00 am 6-8 miles

Oct. 14 (Tues) 6:45 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Oct. 15 (Wed) 6:45 am 8-10 miles   

Oct. 16 (Thur) OYO 8-10 miles w/ strength training 

Oct. 17 (Fri) OYO 7-9 miles w/ 20:00 Tempo

Oct. 18 (Sat) Off/Run/Bike/Swim

Oct. 19 (Sun) OYO Long Run

Oct. 20 (Mon) 7:00 am 7-9 miles

Oct. 21 (Tues) 6:45 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Oct. 22 (Wed) 6:45 am 8-10 miles @ Phelps Grove

Oct. 23 (Thur) 6:45 am 6-8 miles w/ strength training

     
Oct. 24 (Fri) 7:00 am 6-8 miles

Oct. 25 (Sat) 6:15 am Leave Drury

     for MO S&T Jackling Jocks Invite (Rolla, MO)

Oct. 26 (Sun) Off

Oct. 27 (Mon) 6:15 am 12-14 miles


Coach Van Arkel

XC Training: Week of Oct. 5

Oct. 5 (Sun) Off

Oct. 6(Mon) 6:15 am 12-15 miles    

Oct. 7 (Tues) 6:30 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Oct. 8 (Wed) 6:30 am 8-10 miles @ Phelps Grove

Oct. 9 (Thur) 6:30 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training
  

Oct. 10 (Fri) 6:30 am 8-10 miles

Oct. 11 (Sat) Off/Run/Bike/Swim

Oct. 12 (Sun) 7:30 am Long Run@ Bread Co (East Sunshine)




Coach Van Arkel

XC Training: Weeks of Sept. 21 & 28

Sept. 21 (Sun) Off

Sept. 22 (Mon) 6:00 am 12-15 miles    

Sept. 23 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Sept. 24 (Wed) 6:45 am 8-10 miles @ Phelps Grove

Sept. 25 (Thur) 6:30 am 6-8 miles

     4:14 pm 3-4 miles w/ strength training
 
Sept. 26 (Fri) 6:30 am 7-9 miles

Sept. 27 (Sat) Off/Run/Bike/Swim

Sept. 28 (Sun) 7:30 am Long Run @ Bread Co (Elm & Nat)

Sept. 29 (Mon) 7:00 am 7-9 miles    

Sept. 30 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Oct. 1 (Wed) 6:30 am 8-10 miles @ Phelps Grove

Oct. 2 (Thur) 6:30 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training
 
Oct. 3 (Fri) OYO 6-8 miles

     4:00 pm Leave Drury for KC

Oct. 4 (Sat) Rim Rock Classic (Lawrence, KS)

Oct. 5 (Sun) Off

Oct. 6 (Mon) 6:15 am 12-14 miles


Coach Van Arkel

XC Training: Week of Sept. 14

Sept. 14 (Sun) 7:30 am Long Run @ Lake Springfield

Sept. 15 (Mon) 7:00 am 7-9 miles    

Sept. 16 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Sept. 17 (Wed) 6:30 am 8-10 miles@ Silver Springs

Sept. 18 (Thur) 6:30 am 6-8 miles
 
Sept. 19 (Fri) 7:00 am 6-8 miles

Sept. 20 (Sat) 6:00 am Leave Drury for MSSU/Southern Stampede

Sept. 21 (Sun) Off

Coach Van Arkel

XC Training: Week of September 7

Sept. 7 (Sun) 7:30 am Long Run @ Bread Co (East Sunshine)
Sept. 8 (Mon) 7:00 am 7-9 miles    
Sept. 9 (Tues) 6:30 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Sept. 10 (Wed) 6:30 am 8-10 miles

Sept. 11 (Thur) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Sept. 12 (Fri) 6:30 am 8-10 miles @ Phelps Grove

Sept. 13 (Sat) Off/ 5-6 miles or swim/bike

Sept. 14 (Sun) 7:30 am Long Run (10-16 miles) @ Lake Springfield

Coach Van Arrkel

XC Training: Weeks of Aug. 24 & 31

Aug. 24 (Sun) 7:30 am Long Run @ Bread Co (Elm & Nat)

Aug. 25 (Mon) 7:00 am 7-9 miles    

Aug. 26 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Aug. 27 (Wed) 6:30 am 8-10 miles@ Silver Springs

Aug. 28 (Thur) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Aug. 29 (Fri) 7:00 am 8-10 mile (Negative Split)

Aug. 30 (Sat) Off/ 5-6 miles or swim/bike

Aug. 31 (Sun) OYO Long Run (10-16 miles)

Sept. 1 (Mon)  OYO 6-8 miles

Sept. 2 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Sept. 3 (Wed) 6:30 am 8-10 miles

Sept. 4 (Thur) 6:30 am Team Photos/6-8 miles
     4:15 pm 3-4 miles w/ strength training

Sept. 5 (Fri) 6:30 am 8-10 miles @ Phelps Grove

Sept. 6 (Sat) Off/ 5-6 miles or swim/bike

Sept. 7 (Sun) 7:30 am Long Run (12-16 miles) @ Bred Co (East Sunshine)

Coach Van Arkel

Practice Starts August 16/First Week

Our first team meeting will be Saturday August 16 at 7 am at the Training Room for those freshmen runners who still need to turn in medical paperwork and need to get their physicals done. All returning runners MUST turn in the medical paperwork (medical history and insurance info) with the trainers on Saturday by 4:00 pm to participate in practice at 4:30 pm. Every runner (all returning runners and freshmen) must complete and have on file with the trainers a new medical history form and insurance form/card every year. Sickle cell tests on file from previous years are sufficient. Freshmen must additionally complete a "consent to treat" form.

Our first running practice will be Saturday August 16 at 4:30 pm at the Fitness Center. If possible I will try to hand out training shoes and backpacks then. The rest of our gear should be available within a week or two after practice starts.

Practice schedule for the first week:

Aug. 16 (Sat) 7:00 am Mandatory Meeting only for any freshmen who need to get physicals done or turn in medical forms @ Training Room

     4:00 pm Turn in Medical Forms to trainers
     4:30 pm 5-6 miles @ Fitness Center

Aug. 17 (Sun) 7:30 am Long Run @ Bread Co (East Sunshine)

Aug. 18 (Mon) 7:00 am 6-8 miles @ Fitness Center
     8:30 am NCAA Compliance Meeting w/ Bryan Beatty

     2:00 pm Student-Athlete Meeting w/ AD @ OFEC

Aug. 19 (Tues) 6:30 am 6-8 miles @ Fitness Center
     4:45 pm 3-4 miles w/ strength training @ Fitness Center

Aug. 20 (Wed) 6:30 am 8-10 miles @ Fitness Center, then Silver Springs

Aug. 21 (Thur) 6:30 am 6-8 miles @ Fitness Center
     4:45 pm 3-4 miles w/ strength training @ Fitness Center

Aug. 22 (Fri) 7:00 am 8-10 miles @ Phelps Grove

Aug. 23 (Sat) Off

Aug. 24 (Sun) 7:30 am 12-14 miles @ Bread Co (Elm & Nat)

    
Coach Van Arkel

Summer XC Training: Weeks 9 & 10 (Aug. 2 & 9)

Mileage for the last two weeks of off-season summer training should be the highest amount of any two week period during the summer. We're also adding a tempo run each week these next two weeks. Training pace for most runs can stay relatively easy at a conversational pace, except that one day during the week pick up the pace (1:00 per mile faster) over the last 20 minutes of your run. Also, please make your core strength workouts harder (more reps and hold planks longer).

Our first running practice is still scheduled for Saturday, August 16, at 4:30 pm at the Fitness Center. Physicals/medical paperwork are required to be completed by Saturday, August 16, at noon in order to practice. Any freshman or junior who has not yet obtained a physical must meet with Dr. Woods at the training room on Saturday, August 16, at noon to get that done. Expect to do a long run of 10-13 miles with the team on Sunday, August 17, and then 60-70 miles during our first week of practice.

Sunday Long Run (75 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hill repeats (8 x 150m)

Wednesday 9-10 miles

Thursday 6-7 miles w/ strength training

Friday 9-10 miles w/ 20:00 tempo

Saturday 5-6 miles or swim/bike w/ strength training

Sunday Long Run (75 minutes or more)

Monday 6-7 miles

Tuesday 8-9 miles with hill repeats (8 x 150m)

Wednesday 9-10 miles

Thursday 6-7 miles w/ strength training

Friday 9-10 miles w/ 20:00 tempo

Saturday (8/16) Noon  Physicals @ Training Room
4:30 pm 5-6 miles @ Fitness Center

Sunday (8/17) 7:30 am 11-14 miles @ Bread Co (East Sunshine)


Coach Van Arkel