Training for Jan. 1 thru Jan. 14:
I hope everyone had a great Christmas. We are at the midpoint of winter break and in some ways are beginning our training not just for track in the spring, but also for next fall’s cross country meets. Everyone should be running consistent mileage and be ready to increase volume. We are six weeks of solid base training away from starting faster repeats and intervals as we prepare for outdoor track races. Women should be averaging 50+ miles during the upcoming weeks. Men should be averaging 60+ miles during this period.
In addition to increasing mileage during the next two weeks, add a couple of specific workouts. Your long run each week should now be somewhere between 70 minutes and 90 minutes. At least one time during the week find a 150m-200m hill and run 6 to 8 moderately hard repeats up with an easy jog back down. Also, at least two times during the week add 6-8 short relaxed sprints/strides on the grass at the end of your training run and combine those strides with core stability work(crunches, leg raises, dips and pushups). Except for the hill repeats and strides, all other runs can be done at a conversational aerobic pace. As always, try to run as much as possible on trails or grass.
We will add a few more miles and additional strength work when we get back to campus. I would like to meet with any runners who are already back on campus on Monday, Jan. 15, at 3:30 pm the Fitness Center for an easy run and to discuss class/training schedules and racing goals. We will all start off-season training with a long run on Sunday, Jan. 21, at 7:15 am at the Bread Company(Elm & National).
Sunday Long run of 10-13 miles
Monday 7-9 miles
Tuesday 6-8 miles w/ strides & strength training
Wednesday 7-9 miles w hill repeats
Thursday 6-8 miles w/ strides & strength training
Friday 8-10 miles
Saturday 5-7 miles/cross training
Coach Van Arkel
417-873-7567
Sunday, December 31, 2006
Saturday, December 16, 2006
Winter Training(Dec. 17 thru Dec. 31)
Training for Dec. 17 thru Dec. 31:
We are eight weeks away from the track season. Speedwork will likely begin mid February so we can be ready to race outdoors at the end of March. For now we can stick with building an aerobic base and the training schedule will be basically the same for everyone. Starting with the next two upcoming weeks, we want to establish our volume and mileage and stay consistent with daily runs. Decide for yourself what day of the week works best for your long runs, but take advantage of the break in school by making your daily run a priority.
Your long run each week should be 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. Do some core strength exercises after those runs. Except for the hills, all other runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass and stretch after each run.
Women should be at 40-50 miles during these next two weeks. Men should be around 50-60 miles.
After Jan. 1 we will add a few more miles and more strength work. When we get back to campus in mid January we will set our mileage and plan specific workouts according to which events you want to race outdoors.
Sunday Long run of 10-13 miles
Monday 6-8 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 7-9 miles
Thursday 5-7 miles w/ hills & strength training
Friday 7-9 miles
Saturday 4-6 miles/cross training
Coach Van Arkel
417-873-7567
We are eight weeks away from the track season. Speedwork will likely begin mid February so we can be ready to race outdoors at the end of March. For now we can stick with building an aerobic base and the training schedule will be basically the same for everyone. Starting with the next two upcoming weeks, we want to establish our volume and mileage and stay consistent with daily runs. Decide for yourself what day of the week works best for your long runs, but take advantage of the break in school by making your daily run a priority.
Your long run each week should be 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. Do some core strength exercises after those runs. Except for the hills, all other runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass and stretch after each run.
Women should be at 40-50 miles during these next two weeks. Men should be around 50-60 miles.
After Jan. 1 we will add a few more miles and more strength work. When we get back to campus in mid January we will set our mileage and plan specific workouts according to which events you want to race outdoors.
Sunday Long run of 10-13 miles
Monday 6-8 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 7-9 miles
Thursday 5-7 miles w/ hills & strength training
Friday 7-9 miles
Saturday 4-6 miles/cross training
Coach Van Arkel
417-873-7567
Tuesday, December 12, 2006
Winter Off-Season Conditioning
Our method of training for outdoor track is very similar to preparing for cross country and is based on principles of stress, adaptation and progression. You must overload, or stress, a specific physiological function to produce a training effect. Adaptation occurs as you recover from the workload. Progression occurs as you increase intensity and volume over time and add different types of training to the mix. With the right amounts of sharpening and tapering during the outdoor track season, the end result will be outstanding fitness and fast races on the track.
In order to race fast during the outdoor track season, we will be doing steady-state running and speedwork in February and March. To make the most of these workouts, we must spend the winter months(December and January) doing the kind of base training necessary to support this hard running. Winter conditioning starts with aerobic mileage and adds hilly runs, strides and strength work. The idea is to increase VO2max and running efficiency during this period. Anerobic development and speed will come later during the track season.
After finals week in the fall, plan to increase weekly mileage and add a weekly long run to improve aerobic capacity. While these increases need to be gradual, they also need to happen early during the winter break so aerobic conditioning can be consistent for 6-8 weeks before we start speed work in February.
The more volume you can do during the winter, the better you will be in races in the spring. I'll be posting suggested training starting Sunday, December 17, and will provide some variation between the training necessary for those runners wanting to focus on 1500m and those runners wanting to focus on 3000m/5000m.
Coach Van Arkel
417-873-7567
In order to race fast during the outdoor track season, we will be doing steady-state running and speedwork in February and March. To make the most of these workouts, we must spend the winter months(December and January) doing the kind of base training necessary to support this hard running. Winter conditioning starts with aerobic mileage and adds hilly runs, strides and strength work. The idea is to increase VO2max and running efficiency during this period. Anerobic development and speed will come later during the track season.
After finals week in the fall, plan to increase weekly mileage and add a weekly long run to improve aerobic capacity. While these increases need to be gradual, they also need to happen early during the winter break so aerobic conditioning can be consistent for 6-8 weeks before we start speed work in February.
The more volume you can do during the winter, the better you will be in races in the spring. I'll be posting suggested training starting Sunday, December 17, and will provide some variation between the training necessary for those runners wanting to focus on 1500m and those runners wanting to focus on 3000m/5000m.
Coach Van Arkel
417-873-7567
Saturday, December 2, 2006
Spring 2007 Track Schedule
Drury Panthers
Track Competitions Spring 2007
March 24(Sat) Tulsa Invitational UT(Tulsa, OK)
(1500m/3000m)
March 30(Fri) Missouri Relays Mizzou(Columbia, MO)
(3000St/1500m/W3000m/5000m/10000m)
April 7(Sat) Washington U Select WashU(St. Louis, MO)
(1500m/800m/5000m/3000St)
April 21(Sat) Dewey Allgood Invitational UMR(Rolla, MO)
(3000St/1500m/W3000m/800m/5000m)
April 27(Fri) Bob Williams Invitational MSSU(Joplin, MO)
(3000St/1500m/W3000m/800m/M5000m)
Coach Van Arkel
873-7567
Track Competitions Spring 2007
March 24(Sat) Tulsa Invitational UT(Tulsa, OK)
(1500m/3000m)
March 30(Fri) Missouri Relays Mizzou(Columbia, MO)
(3000St/1500m/W3000m/5000m/10000m)
April 7(Sat) Washington U Select WashU(St. Louis, MO)
(1500m/800m/5000m/3000St)
April 21(Sat) Dewey Allgood Invitational UMR(Rolla, MO)
(3000St/1500m/W3000m/800m/5000m)
April 27(Fri) Bob Williams Invitational MSSU(Joplin, MO)
(3000St/1500m/W3000m/800m/M5000m)
Coach Van Arkel
873-7567
Sunday, November 19, 2006
Record Board/Top Runners(11/06)
Drury Cross Country & Track
Record Board/Top Five Runners with Times Per Event
Men’s 10K XC:
1. 32:51 Ross MacDonald NCAA Reg. 2003
2. 32:53 Chad Limberg NCAA Reg. 2003
3. 33:09 Ryan Mee NCAA Reg. 2004
4. 33:09 Chad Jolliff NCAA Reg. 2004
5. 33:13 Isaac Battaglia NCAA Reg. 2003
Men’s 8K XC:
1. 25:39 Chad Limberg GLVC 2005
2. 25:54 Ryan Mee GLVC 2005
25:54 Geoff Hughes GLVC 2006
4. 26:15 Chad Jolliff GLVC 2005
5. 26:20 Ross MacDonald UMR 2003
Women’s 6K XC:
1. 22:16 Veronica Bible GLVC 2005
2. 22:28 Jaimee Hoffman NCAA Reg. 2003
3. 23:07 Elizabeth Hurford GLVC 2005
4. 23:09 Emily Grindeland GLVC 2005
5. 23:34 Jessica Stong Zephyrs XC Only Nat. 2005
Women’s 5K XC:
1. 18:43 Jessica Stong Zephyrs MSSU 2005
2. 18:47 Jaimee Hoffman MSSU 2003
3. 18:52 Elizabeth Hurford Border Wars 2006
4. 19:00 Stephanie Cowherd Border Wars 2006
5. 19:14 Veronica Bible MSSU 2005
Men’s 5000m Track:
1. 15:21 Ryan Mee Mizzou 2005
2. 15:35 Ross MacDonald MSSU 2004
3. 15:37 Chad Jolliff Mizzou 2005
4. 15:37 Chad Limberg MSSU 2004
5. 15:44 Nathan Poindexter Mizzou 2005
Men’s 3000m Track:
1. 9:00 Ryan Mee MSU 2005
2. 9:16 Nathan Poindexter MSU 2005
3. 9:21 Matt Van Arkel PSU 2006
4. 9:24 Chad Limberg MSU 2005
5(tie) 9:26 Chad Jolliff MSU 2005
9:26 Ross MacDonald MSU 2005
Men’s 1500m Track:
1. 4:08 Ryan Mee UMR 2005
2. 4:10 Chad Limberg USA 2005
3. 4:11 Nathan Poindexter USA 2005
4. 4:12 Matt Van Arkel MSSU 2005
5. 4:16 Anthony Million USA 2005
Women’s 5000m Track:
1. 18:18 Jaimee Hoffman Mizzou 2004
2. 18:48 Jessica Stong Zephyrs UMR 2005
3. 19:14 Veronica Bible Mizzou 2004
4. 19:35 Elizabeth Hurford FSU 2006
5. 19:36 Emily Schmittel FSU 2006
Women’s 3000m Track:
1. 10:47 Jaimee Hoffman MSSU 2004
2. 10:48 Jessica Stong Zephyrs Mizzou 2005
3. 10:59 Elizabeth Hurford Mizzou 2006
4. 11:22 Emily Schmittel Mizzou 2006
5. 11:23 Veronica Bible USA 2004
Women’s 1500m Track:
1. 5:19 Veronica Bible UMR 2006
Please forward any corrections or additions to Coach Van Arkel
Record Board/Top Five Runners with Times Per Event
Men’s 10K XC:
1. 32:51 Ross MacDonald NCAA Reg. 2003
2. 32:53 Chad Limberg NCAA Reg. 2003
3. 33:09 Ryan Mee NCAA Reg. 2004
4. 33:09 Chad Jolliff NCAA Reg. 2004
5. 33:13 Isaac Battaglia NCAA Reg. 2003
Men’s 8K XC:
1. 25:39 Chad Limberg GLVC 2005
2. 25:54 Ryan Mee GLVC 2005
25:54 Geoff Hughes GLVC 2006
4. 26:15 Chad Jolliff GLVC 2005
5. 26:20 Ross MacDonald UMR 2003
Women’s 6K XC:
1. 22:16 Veronica Bible GLVC 2005
2. 22:28 Jaimee Hoffman NCAA Reg. 2003
3. 23:07 Elizabeth Hurford GLVC 2005
4. 23:09 Emily Grindeland GLVC 2005
5. 23:34 Jessica Stong Zephyrs XC Only Nat. 2005
Women’s 5K XC:
1. 18:43 Jessica Stong Zephyrs MSSU 2005
2. 18:47 Jaimee Hoffman MSSU 2003
3. 18:52 Elizabeth Hurford Border Wars 2006
4. 19:00 Stephanie Cowherd Border Wars 2006
5. 19:14 Veronica Bible MSSU 2005
Men’s 5000m Track:
1. 15:21 Ryan Mee Mizzou 2005
2. 15:35 Ross MacDonald MSSU 2004
3. 15:37 Chad Jolliff Mizzou 2005
4. 15:37 Chad Limberg MSSU 2004
5. 15:44 Nathan Poindexter Mizzou 2005
Men’s 3000m Track:
1. 9:00 Ryan Mee MSU 2005
2. 9:16 Nathan Poindexter MSU 2005
3. 9:21 Matt Van Arkel PSU 2006
4. 9:24 Chad Limberg MSU 2005
5(tie) 9:26 Chad Jolliff MSU 2005
9:26 Ross MacDonald MSU 2005
Men’s 1500m Track:
1. 4:08 Ryan Mee UMR 2005
2. 4:10 Chad Limberg USA 2005
3. 4:11 Nathan Poindexter USA 2005
4. 4:12 Matt Van Arkel MSSU 2005
5. 4:16 Anthony Million USA 2005
Women’s 5000m Track:
1. 18:18 Jaimee Hoffman Mizzou 2004
2. 18:48 Jessica Stong Zephyrs UMR 2005
3. 19:14 Veronica Bible Mizzou 2004
4. 19:35 Elizabeth Hurford FSU 2006
5. 19:36 Emily Schmittel FSU 2006
Women’s 3000m Track:
1. 10:47 Jaimee Hoffman MSSU 2004
2. 10:48 Jessica Stong Zephyrs Mizzou 2005
3. 10:59 Elizabeth Hurford Mizzou 2006
4. 11:22 Emily Schmittel Mizzou 2006
5. 11:23 Veronica Bible USA 2004
Women’s 1500m Track:
1. 5:19 Veronica Bible UMR 2006
Please forward any corrections or additions to Coach Van Arkel
Sunday, November 12, 2006
Fall Cross Country Banquet Nov. 17
Drury’s cross country banquet celebrating the fall season and wishing farewell to our graduating seniors was Friday, November 17, at Stephanie Cowherd’s parent's home in Ozark. Besides showing our appreciation for the seniors, letter winners, and Captains Veronica Bible, Jaimee Hoffman, Kevin Zimmerman and Ross MacDonald, we recognized Elizabeth Hurford's 23:24 for 6K(& 18th place) at the GLVC meet and Geoff Hughes' 33:30 for 10K(& 29th place) at the NCAA Great Lakes Regional meet as the best performances of the fall.
Our meal was catered by Ott's Pasta and the Cowherds did a great job as hosts.
Coach Van Arkel
417-873-7567
Wednesday, November 8, 2006
Drury Results from NCAA Great Lakes Regional XC Meet
Courtesy of Drury Sports Information Office/Pictures by John Schraft
November 4, 2006 at Kenosha, Wisconsin
MEN'S RESULTS
Freshman Geoff Hughes finished 29th to pace the Drury University men's cross country team to a 14th-place finish in the NCAA Division II Great Lakes Region meet Saturday.
Hughes completed the 10K course in 33:30.3. Junior Nate Peck of Grand Valley State won the meet in 31:30.0, leading GVSU to the team title as well with 36 points.
Team Results:
Grand Valley State 36, Wayne State 60, Saginaw Valley St. 119, Northern Kentucky 170, Southern Indiana 177, Hillsdale 187, Lewis 188, Ashland 193, Tiffin 290, SIU Edwardsville 294, Lake Superior State 316, Northwood 323, Missouri-Rolla 343, DRURY 411, Bellarmine 426, Indianapolis 447, Michigan Tech 467, Findlay 499, Wisconsin-Parkside 535, Ferris State 542, Mercyhurst 554, St. Joseph's 588, Gannon 687
Drury men's individual results on Saturday:
29. Geoff Hughes Fr 33:30.3
71. Ross MacDonald JR 34:37.9
95. Glen Buttrum Fr 35:07.5
105. Matt Van Arkel So 35:28.7
111. Kevin Zimmerman Sr 35:37.3
117. Chad Jolliff Jr 35:48.7
132. Charles Yeager Fr 36:24.9
This was the last meet for Senior Captain Kevin Zimmerman.
WOMEN'S RESULTS
Elizabeth Hurford finished 43rd and Jessica Zephyrs 46th, pacing the Drury University women's cross country squad to a 13th-place finish in the NCAA-II Great Lakes Region meet Saturday morning.
Hurford, a junior, completed the 6K course in 23:36.3, while the senior Zephrys crossed the finish line in 23:44.1. Sophomore Laura Aderman of Grand Valley State won the meet in 21:13.9, pacing the Lakers to the team title as well with 47 points.
Women's Team Results:
Grand Valley State 47, Wisconsin-Parkside 91, Findlay 136, Southern Indiana 139, Indianapolis 192, Northern Michigan 228, Hillsdale 231, Northern Kentucky 256, Wayne State 270, Ferris State 270, Michigan Tech 271, Ashland 286, DRURY 310, Saginaw Valley 319, Lake Superior State 371, Northwood 391, Bellarmine 392, Lewis 441, St. Joseph's 482, SIU Edwardsville 498, Missouri-Rolla 583, Gannon 630, Mercyhurst 641, Kentucky Wesleyan 752
Drury women's individual results:
43. Elizabeth Hurford Jr 23:36.3
46. Jessica Zephyrs Sr 23:44.1
51. Veronica Bible Sr 23:50.1
70. Stephanie Cowherd Fr 24:14.0
100. Kimberly Shigeno Fr 24:44.1
126. Emily Schmittel Jr 25:20.6
149. Jaimee Hoffman Sr 26:12.2
This was the last meet for Seniors Jessica Zephyrs, Captain Veronica Bible and Captain Jaimee Hoffman, and for early grad Emily Schmittel. Hopefully, they are taking with them great memories(in addition to the little bit of mud clinging to the back of their legs).
Comment:
Coach... I believe it's safe to say that the girls achieved every goal you had set for us in the beginning of this season's blog. It was a great finish to a great career here and I thank you. I'm happy and proud to say I'm a Drury Panther! Thanks again for everything, Veronica
November 4, 2006 at Kenosha, Wisconsin
MEN'S RESULTS
Freshman Geoff Hughes finished 29th to pace the Drury University men's cross country team to a 14th-place finish in the NCAA Division II Great Lakes Region meet Saturday.
Hughes completed the 10K course in 33:30.3. Junior Nate Peck of Grand Valley State won the meet in 31:30.0, leading GVSU to the team title as well with 36 points.
Team Results:
Grand Valley State 36, Wayne State 60, Saginaw Valley St. 119, Northern Kentucky 170, Southern Indiana 177, Hillsdale 187, Lewis 188, Ashland 193, Tiffin 290, SIU Edwardsville 294, Lake Superior State 316, Northwood 323, Missouri-Rolla 343, DRURY 411, Bellarmine 426, Indianapolis 447, Michigan Tech 467, Findlay 499, Wisconsin-Parkside 535, Ferris State 542, Mercyhurst 554, St. Joseph's 588, Gannon 687
Drury men's individual results on Saturday:
29. Geoff Hughes Fr 33:30.3
71. Ross MacDonald JR 34:37.9
95. Glen Buttrum Fr 35:07.5
105. Matt Van Arkel So 35:28.7
111. Kevin Zimmerman Sr 35:37.3
117. Chad Jolliff Jr 35:48.7
132. Charles Yeager Fr 36:24.9
This was the last meet for Senior Captain Kevin Zimmerman.
WOMEN'S RESULTS
Elizabeth Hurford finished 43rd and Jessica Zephyrs 46th, pacing the Drury University women's cross country squad to a 13th-place finish in the NCAA-II Great Lakes Region meet Saturday morning.
Hurford, a junior, completed the 6K course in 23:36.3, while the senior Zephrys crossed the finish line in 23:44.1. Sophomore Laura Aderman of Grand Valley State won the meet in 21:13.9, pacing the Lakers to the team title as well with 47 points.
Women's Team Results:
Grand Valley State 47, Wisconsin-Parkside 91, Findlay 136, Southern Indiana 139, Indianapolis 192, Northern Michigan 228, Hillsdale 231, Northern Kentucky 256, Wayne State 270, Ferris State 270, Michigan Tech 271, Ashland 286, DRURY 310, Saginaw Valley 319, Lake Superior State 371, Northwood 391, Bellarmine 392, Lewis 441, St. Joseph's 482, SIU Edwardsville 498, Missouri-Rolla 583, Gannon 630, Mercyhurst 641, Kentucky Wesleyan 752
Drury women's individual results:
43. Elizabeth Hurford Jr 23:36.3
46. Jessica Zephyrs Sr 23:44.1
51. Veronica Bible Sr 23:50.1
70. Stephanie Cowherd Fr 24:14.0
100. Kimberly Shigeno Fr 24:44.1
126. Emily Schmittel Jr 25:20.6
149. Jaimee Hoffman Sr 26:12.2
This was the last meet for Seniors Jessica Zephyrs, Captain Veronica Bible and Captain Jaimee Hoffman, and for early grad Emily Schmittel. Hopefully, they are taking with them great memories(in addition to the little bit of mud clinging to the back of their legs).
Comment:
Coach... I believe it's safe to say that the girls achieved every goal you had set for us in the beginning of this season's blog. It was a great finish to a great career here and I thank you. I'm happy and proud to say I'm a Drury Panther! Thanks again for everything, Veronica
Monday, October 30, 2006
Last Hard Workout Before Regionals
For our last hard workout before we taper for the NCAA Great Lakes Regional Cross Country meet on November 4 we ran early Sunday morning at Lake Springfield over a tough & hilly course.
Repeat miles with a huge net elevation gain. The first one was at 10K race pace(sort of easy). Our girls later finished their workout close to 5:30/mile. Our guys were around 5:00/mile at the end.
Then we had a breakfast cookout: bacon, eggs, bagels & cream cheese, yogurt, fruit and orange Gatorade, all cooked to perfection by my Jo and Jess’ Joe.
We’ll do some recovery runs this week and be rested for the NCAA race at Wisconsin-Parkside(also host course for the Footlocker Midwest Regional XC meet November 25).
Coach Van Arkel
Sunday, October 22, 2006
Drury Results from GLVC XC Championships
Courtesy of Drury Sports Information Office
October 21, 2006
EDWARDSVILLE, Ill. - Led by junior Elizabeth Hurford's 18th place finish, the Drury women's cross country team placed fifth in the 10-team Great Lakes Valley Conference Championships on Saturday.
Hurford completed the 6K course in 23:24.54 in a race won by Southern Indiana sophomore Allie Shafer.
Wisconsin-Parkside captured the team title with 39 points, followed by runner-up Southern Indiana at 53, Indianapolis and Northern Kentucky with 85 each and Drury at 146 to complete the top five.
Women's GLVC XC CHAMPIONSHIPS(At SIUE)
Team Standings:
Wisconsin-Parkside 39, Southern Indiana 53, Indianapolis 85, Northern Kentucky 85, Drury 146, Bellarmine 147, Lewis 192, SIUE 195, Saint Joseph's 238, Missouri-Rolla 265
Drury Women's Results:
(18) Elizabeth Hurford 23:24.54; (25) Stephanie Cowherd 23:39.99; (32) Veronica Bible 23:52.85; (33) Jessica Zephyrs 23:58.70; (38) Kimberly Shigeno 24:05.18; (48) Emily Schmittel 24:28.00; (73) Christina Hirt 25:23.88; (79) Jaimee Hoffman 25:40.11; (85) Sara Murzynsky 26:01.40; (87) Lindsey Bennett 26:10.06; (89) Gabrielle Wilson 26:19.14.
Drury University's men's cross country Panthers finished sixth in the 10-team Great Lakes Valley Conference Championships held Saturday morning.
Freshman Geoff Hughes led the Panthers with a 12th place finish, completing the 8K course in 26:22.43. Andy Tremble, a senior from Lewis, won the individual title in 25:21.69.
Southern Indiana was the team champion with 63 points, with Lewis second at 72. Northern Kentucky was third with 86, followed by SIU Edwardsville at 115, Missouri-Rolla with 122 and Drury with 169 to complete the top six.
Men's GLVC XC CHAMPIONSHIPS(At SIUE)
Team Standings:
Southern Indiana 63, Lewis 72, Northern Kentucky 86, SIUE 115, Missouri-Rolla 122, Drury 169, Bellarmine 176, Indianapolis 180, Wisconsin-Parkside 209, Saint Joseph's 254.
Drury Men's Results:
(12) Geoff Hughes 26:22.43; (16) Ross MacDonald 26:34.06; (43) Chad Jolliff 27:40.34; (49) Glen Buttrum 27:49.77; (67) Matt Van Arkel 28:229.59; (69) Andy Chase 28:27.46; (74) Brad Lyons 28:33.01; (80) Charles Yeager 28:49.66; (84) Kevin Zimmerman 28:59.83; (91) Kerryn Sarwansingh 29:39.94; (94) John Schraft 30:06.21; (103) Tim Short 31:53.17; (105) Andrew Montgomery 32:06.05.
Saturday, October 21, 2006
XC Training: Weeks of Oct. 22 & 29
Weeks of October 22 & 29:
Su(10/22) am: off
M 6:30 am: 7-9 miles
Tu 6:00 am: 12-14 miles
Tu 3:15 pm: strides & strength training
W 6:30 am: 7-9 miles
Th 6:15 am: 11-13 miles
Th 3:15 pm: strides & strength training
F am or pm: OYO/4-5 miles
Sa am: off
Su 7:30 am: 7-9 miles(meet @ Lake Springfield)
M 7:00 am: 5-6 miles
Tu 3:15 pm: 5-6 miles w/ strength training
W 6:30 am: 6-8 miles
Th 7:00 am: 4-6 miles
Th 4:00 pm: Leave Drury
Lodging @ Drury Inn(Collinsville, IL)
F pm: Arrive Kenosha
Lodging @ Comfort Suites(Kenosha, WI)
Sa 8:30 am: NCAA Regional XC Meet
Men’s 10K @ 10:00 am/Women’s 6K @ 11:15 am
Coach Van Arkel
873-7567
Su(10/22) am: off
M 6:30 am: 7-9 miles
Tu 6:00 am: 12-14 miles
Tu 3:15 pm: strides & strength training
W 6:30 am: 7-9 miles
Th 6:15 am: 11-13 miles
Th 3:15 pm: strides & strength training
F am or pm: OYO/4-5 miles
Sa am: off
Su 7:30 am: 7-9 miles(meet @ Lake Springfield)
M 7:00 am: 5-6 miles
Tu 3:15 pm: 5-6 miles w/ strength training
W 6:30 am: 6-8 miles
Th 7:00 am: 4-6 miles
Th 4:00 pm: Leave Drury
Lodging @ Drury Inn(Collinsville, IL)
F pm: Arrive Kenosha
Lodging @ Comfort Suites(Kenosha, WI)
Sa 8:30 am: NCAA Regional XC Meet
Men’s 10K @ 10:00 am/Women’s 6K @ 11:15 am
Coach Van Arkel
873-7567
Sunday, October 15, 2006
Drury XC Results from Border Wars
Courtesy of Drury Sports Information Office
October 7, 2006
EDWARDSVILLE, Ill. - The Drury University women's cross country team took 10th place in the 29-team Southern Illinois University Edwardsville Border Wars invitational meet on Saturday.
Junior Elizabeth Hurford completed the course in 18:52.22 to finish 23rd and lead the Panther efforts, while freshman Stephanie Cowherd was 30th in 19:00.50.
Washington University won the team title with 79 points, with Missouri Southern finishing second at 113. Individual champion was sophomore Stacy Kentzler of Pittsburg State with a time of 17:48.76.
Other Drury results were senior Jessica Zephyrs (48th) in 19:18.53; senior Veronica Bible (62) in 19:26.84; junior Emily Schmittel (103) in 20:06.61; freshman Lindsey Bennett (133) in 20:33.68; senior Jaimee Hoffman (153) 20:48.40; senior Christina Hirt (175) in 21:04.31; freshman Sara Murzynsky (186) in 21:16.03; and senior Gabrielle Wilson (196) in 21:24.74.
Led by an 18th-place finish by freshman Geoff Hughes, the Drury University men's cross country team finished 19th in Saturday's 30-team, SIU Edwardsville Border Wars invitational meet.
Missouri Southern won the title with 79 points, easily outdistancing runner-up Rend Lake (Ill.) Community College at 116 points. Southwest Baptist (140) was third and Central Missouri State (193) fourth.
Freshman Elkana Kibet of Rend Lake was the individual champion, completing the course in 24:31.45.
Drury amassed 450 points. Hughes led the way with a time of 25:54.15. Junior Ross MacDonald finished 48th in 26:38.73.
Other DU results were freshman Glen Buttrum (139th) in 27:50.55; junior Chad Joliff (165th) in 28:10.77; freshman Brad Lyons (182nd) in 28:23.22; senior Kevin Zimmerman (187th) in 28:26.67; senior John Schraft (207) in 28:57.25; sophomore Matt Van Arkel (208) in 28:58.89; freshman Andy Chase (211) in 29:03.07; senior Avery Snelson (216) in 29:09.43; and freshman Andrew Montgomery (279) in 31:03.05.
Sunday, October 8, 2006
XC Training: Weeks of Oct. 8 & 15
Weeks of October 8 & 15:
Su(10/8) am: off
M 6:30 am: 7-9 miles
Tu 6:15 am: 11-13 miles
Tu 3:15 pm: strides & strength training
W 6:30 am: 7-9 miles
Th 7:15 am: 6-8 miles(meet at Lake Springfield)
F am: OYO/4-5 miles
Sa am: OYO/11-13 miles
Su(10/15) am: off
M 6:30 am: 8-10 miles(run to Silver Springs)
Tu 3:15 pm: 5-6 miles w/ strength training
W 6:15 am: 8-10 miles
Th 3:15 pm: 5-7 miles
F 10:00 am: Leave Drury/4-5 miles @ SIUE
Lodging at Comfort Inn(Collinsville)
Sa 8:30 am: GLVC Conference @ SIUE
Men’s 8k 10:30 am/Women’s 6k 11:30 am
Su am: off
Coach Van Arkel
873-7567
Su(10/8) am: off
M 6:30 am: 7-9 miles
Tu 6:15 am: 11-13 miles
Tu 3:15 pm: strides & strength training
W 6:30 am: 7-9 miles
Th 7:15 am: 6-8 miles(meet at Lake Springfield)
F am: OYO/4-5 miles
Sa am: OYO/11-13 miles
Su(10/15) am: off
M 6:30 am: 8-10 miles(run to Silver Springs)
Tu 3:15 pm: 5-6 miles w/ strength training
W 6:15 am: 8-10 miles
Th 3:15 pm: 5-7 miles
F 10:00 am: Leave Drury/4-5 miles @ SIUE
Lodging at Comfort Inn(Collinsville)
Sa 8:30 am: GLVC Conference @ SIUE
Men’s 8k 10:30 am/Women’s 6k 11:30 am
Su am: off
Coach Van Arkel
873-7567
Sunday, October 1, 2006
Women's XC Results from OSU
Courtesy of Drury Sports Information Office/Pictures by Jo Van Arkel
September 30, 2006
STILLWATER, Okla. - Sparked by a 39th-place finish from Elizabeth Hurford, the Drury University women's cross country squad finished 11th Saturday in the Oklahoma State Cowboy Jamboree.
The host school won the event with 49 points, 30 points ahead of runner-up Wichita State (79). Texas Christian was third with 81 points in the 15-team university division field.
Individual winner was Faithy Kamangila of Oral Roberts, who finished in 17:14.
Hurford, a junior, completed the course in 19:24, while freshman Stephanie Cowherd finished 47th in 19:39 and senior Jessica Zephyrs 49th in 19:42.
Drury Results
39. Elizabeth Hurford 19:24
47. Stephanie Cowherd 19:39
49. Jessica Zephyrs 19:42
65. Veronica Bible 20:12
72. Kimberly Shigeno 20:34
76. Emily Schmittel 21:05
82. Christina Hirt 21:28
Jaimee Hoffman 21:30
Lindsey Bennett 22:04
Sara Murzynsky 22:08
Gabrielle Wilson 22:20
Men's XC Results from OSU
Courtesy of Drury Sports Information Office/Pictures by Jo Van Arkel
September 30, 2006
STILLWATER, Okla. - Led by freshman Geoff Hughes' 37th-place finish individually, the Drury University men's cross country team came in 19th in the Oklahoma State Cowboy Jamboree held Saturday morning.
Arkansas was the overall winner with a score of 40, ahead of Abilene Christian (64) and the host Cowboys (80) to complete the top three. Abilene Christian also had the individual champion in Nicodemus Naimadu, who completed the course in 23:53. Hughes made his way around in 26:19.
Drury results:
37. Geoff Hughes 26:19
92. Ross MacDonald 27:38
114. Chad Jolliff 28:26
121. Charles Yeager 28:43
125. Kevin Zimmerman 28:56
130. Glen Buttrum 29:22
134. Brad Lyons 29:28
John Schraft 30:08
Andy Chase 30:33
A.J. Snelson 30:42
Tim Short 31:31
Andrew Montgomery 32:28
XC Training: Week of Oct. 1
Week of October 1:
Su am: off
M 6:00 am: 11-13 miles
Tu 6:30 am: 6-8 miles
Tu 3:15 pm: 3 miles w/ strength training
W 6:15 am: 7-9 miles(run to Phelps Grove)
Th 6:30 am: 6-8 miles
Th 3:15 pm: 3 miles w/ strength training
F 7:00 am: 4-5 miles
F 2:00 pm: Leave Drury for St. Louis
6:00 pm: Dinner at Andy’s
Lodging at Drury Inn(Downtown)
Sa 8:00 am: Border Wars/SIUE
Women’s 5k 10:00 am/Men’s 8k 10:45 am
Su am: off
Coach Van Arkel
873-7567
Su am: off
M 6:00 am: 11-13 miles
Tu 6:30 am: 6-8 miles
Tu 3:15 pm: 3 miles w/ strength training
W 6:15 am: 7-9 miles(run to Phelps Grove)
Th 6:30 am: 6-8 miles
Th 3:15 pm: 3 miles w/ strength training
F 7:00 am: 4-5 miles
F 2:00 pm: Leave Drury for St. Louis
6:00 pm: Dinner at Andy’s
Lodging at Drury Inn(Downtown)
Sa 8:00 am: Border Wars/SIUE
Women’s 5k 10:00 am/Men’s 8k 10:45 am
Su am: off
Coach Van Arkel
873-7567
Friday, September 22, 2006
XC Training: Week of Sept. 24
Week of September 24:
Su 7:00 am: 12-14 miles @ Bread Co.(Elm & Nat.)
M 6:30 am: 7-9 miles
Tu 6:15 am: 7-9 miles(run to Phelps Grove)
Tu 3:15 pm: 3 miles w/ strength training
W 6:30 am: 7-9 miles
Th 6:30 am: 6-8 miles
Th 3:15 pm: 3 miles w/ strength training
F 1:00 pm: Leave Drury for Stillwater, OK
Sa 6:00 am: OSU Cowboy Jamboree
Women’s 5k 9:10 am/Men’s 8k 9:40 am
Su am: off
Coach Van Arkel
873-7567
Su 7:00 am: 12-14 miles @ Bread Co.(Elm & Nat.)
M 6:30 am: 7-9 miles
Tu 6:15 am: 7-9 miles(run to Phelps Grove)
Tu 3:15 pm: 3 miles w/ strength training
W 6:30 am: 7-9 miles
Th 6:30 am: 6-8 miles
Th 3:15 pm: 3 miles w/ strength training
F 1:00 pm: Leave Drury for Stillwater, OK
Sa 6:00 am: OSU Cowboy Jamboree
Women’s 5k 9:10 am/Men’s 8k 9:40 am
Su am: off
Coach Van Arkel
873-7567
Geoff Hughes GLVC Runner of the Week
Indianapolis, IND. -- Drury University's Geoff Hughes (Raytown, Mo./South) is the Great Lakes Valley Conference Men's Cross Country Runner of the Week. The freshman runner placed 25th in the Men's University Division of the Missouri Southern Stampede held in Joplin, Mo. on Sept. 16. Hughes completed the 8K course in a time of 26:20.7 to lead the Panthers' to a 15th-place team finish. He competed against 297 individual runners in his first collegiate 8K event and helped Drury to a solid team finish in the 31-team field. Drury finished with a team score of 391 assisted by the score of 22 posted by Hughes. The Panthers' men's cross country team will return to action on Sept. 30 at the Cowboy Jamboree in Stillwater, Oklahoma.
Monday, September 18, 2006
Drury XC Results from Southern Stampede
September 16, 2006
Courtesy of the Drury Sports Information Office/Pictures by Jo Van Arkel
JOPLIN, Mo. - The Panther women finished 10th in their second meet of the fall season with junior Elizabeth Hurford (19:00.7) coming in 42nd in the 5K. Faithy Kamangila of Oral Roberts had the fastest time of the day (16:53.4). Harding University claimed first place with Missouri State, Southwest Baptist, Oral Roberts and Pittsburg State rounding out the top five.
The Panther men finished fifteenth in the 31 team 8K field with 391 points. The University of Arkansas took first followed by Southwest Baptist, Harding, Missouri Southern and East Central (Okla.) to round of the top five. Julius Kosgei of Harding was the top runner in a field of 297 with a time of 24:15.8. Drury's Geoff Hughes, a freshman from Raytown, Mo., was 25th individually with a time of 26:20.7.
Both Drury teams return to action on Saturday, September 30, when they head to Stillwater, Okla. for the Cowboy Jamboree which is hosted by Oklahoma State University.
Drury Women's Individual Results
42. Elizabeth Hurford 19:00.7
47. Stephanie Cowherd 19:09.8
63. Jessica Zephyrs 19:19.9
70. Kimberly Shigeno 19:27.1
104. Veronica Bible 19:58.7
108. Emily Schmittel 20:01.0
127. Christina Hirt 20:20.6
158. Lindsey Bennett 20:48.9
168. Jaimee Hoffman 21:04.5
170. Gabrielle Wilson 21:07.6
196. Sara Murzynsky 21:49.8
Drury Men's Individual Results
25. Geoff Hughes 26:20.7
63. Ross MacDonald 27:14.0
113. Chad Jolliff 28:00.7
119. Kevin Zimmerman 28:05.7
121. Charles Yeager 28:09.1
150. Glen Buttrum 28:49.2
162. Andy Chase 29:13.6
178. Avery Snelson 29:30.6
211. John Schraft 30:25.2
245. Kerryn Sarwansingh 31:31.6
263. Andrew Montgomery 32:40.5
Courtesy of the Drury Sports Information Office/Pictures by Jo Van Arkel
JOPLIN, Mo. - The Panther women finished 10th in their second meet of the fall season with junior Elizabeth Hurford (19:00.7) coming in 42nd in the 5K. Faithy Kamangila of Oral Roberts had the fastest time of the day (16:53.4). Harding University claimed first place with Missouri State, Southwest Baptist, Oral Roberts and Pittsburg State rounding out the top five.
The Panther men finished fifteenth in the 31 team 8K field with 391 points. The University of Arkansas took first followed by Southwest Baptist, Harding, Missouri Southern and East Central (Okla.) to round of the top five. Julius Kosgei of Harding was the top runner in a field of 297 with a time of 24:15.8. Drury's Geoff Hughes, a freshman from Raytown, Mo., was 25th individually with a time of 26:20.7.
Both Drury teams return to action on Saturday, September 30, when they head to Stillwater, Okla. for the Cowboy Jamboree which is hosted by Oklahoma State University.
Drury Women's Individual Results
42. Elizabeth Hurford 19:00.7
47. Stephanie Cowherd 19:09.8
63. Jessica Zephyrs 19:19.9
70. Kimberly Shigeno 19:27.1
104. Veronica Bible 19:58.7
108. Emily Schmittel 20:01.0
127. Christina Hirt 20:20.6
158. Lindsey Bennett 20:48.9
168. Jaimee Hoffman 21:04.5
170. Gabrielle Wilson 21:07.6
196. Sara Murzynsky 21:49.8
Drury Men's Individual Results
25. Geoff Hughes 26:20.7
63. Ross MacDonald 27:14.0
113. Chad Jolliff 28:00.7
119. Kevin Zimmerman 28:05.7
121. Charles Yeager 28:09.1
150. Glen Buttrum 28:49.2
162. Andy Chase 29:13.6
178. Avery Snelson 29:30.6
211. John Schraft 30:25.2
245. Kerryn Sarwansingh 31:31.6
263. Andrew Montgomery 32:40.5
Thursday, September 14, 2006
XC Training : Week of Sept. 17
Week of September 17:
Sun(9/17) off
M 6:00 am: 11-13 miles
Tu 6:30 am: 6-8 miles
Tu 3:15 pm: 4 miles w/ strength training
W 6:15 am: 8-10 miles
Th 6:30 am: 6-8 miles
Th 3:15 pm: 4 miles w/ strength training
F 6:15 am: 8-10 miles
Sat off
Sun 7:00 am: 12-14 miles(Bread Co./Elm & Nat.)
Coach Van Arkel
873-7567
Sun(9/17) off
M 6:00 am: 11-13 miles
Tu 6:30 am: 6-8 miles
Tu 3:15 pm: 4 miles w/ strength training
W 6:15 am: 8-10 miles
Th 6:30 am: 6-8 miles
Th 3:15 pm: 4 miles w/ strength training
F 6:15 am: 8-10 miles
Sat off
Sun 7:00 am: 12-14 miles(Bread Co./Elm & Nat.)
Coach Van Arkel
873-7567
Tuesday, September 12, 2006
Drury XC Results from Miner Invitational
September 9, 2006
(Courtesy of the Drury Sports Information Office)
ROLLA, Mo. - The Drury cross country teams opened the 2006 campaign with the women taking first and the men coming in third at the University of Missouri-Rolla Miner Invitational. Led by senior Jessica Zephyrs of Enid, Okla., (19:22.6) the Panthers took first in a six team field with 36 points. Individually Jacquie Faust of Truman State took top honors (18:17.2). Drury's depth and balance were evident as the team's five point scorers all finished in the top 10 or higher in a field of 67 runners. Team results were as follows: Missouri-Rolla (65 points), Truman State (73 points), Lincoln (106 points), McKendree (115 points) and St. Louis Pharmacy (131 points).
The Panther men finished third with 68 points in a field of seven teams. Missouri-Rolla, the host institution, took first with 28 points followed by Truman State's 40 points. Rounding out the field were: Unattached (130), McKendree (146), Missouri-Rolla Alumni (152) and St. Louis Pharmacy (201). Drury's Geoff Hughes, a freshman from Raytown, Mo., was fifth individually (in a field of 86 runners). Geoff had a time of 15:58.2. Individually Joffroi Holcombe of Missouri-Rolla took first with a time of 15:34.5.
Drury Women's Individual Results
4. Jessica Zephyrs 19:22.6
5. Elizabeth Hurford 19:31.6
7. Stephanie Cowherd 19:44.6
8. Kimberly Shigeno 19:52.3
12. Veronica Bible 20:23.4
13. Emily Schmittel 20:35.8
19. Christina Hirt 21:19.0
20. Jaimee Hoffman 21:27.8
25. Gabrielle Wilson 22:06.5
27. Lindsey Bennett 22:38.6
28. Sarah Murzynsky 22:40.1
Drury Men's Individual Results
4. Geoff Hughes 15:58.2
12. Ross MacDonald 16:20.8
14. Matt Van Arkel 16:26.6
16. Charles Yeager 16:27.6
25. Chad Jolliff 16:48.1
31. John Schraft 17:07.3
33. Glen Buttrum 17:12.5
34. Kevin Zimmerman 17:16.7
38. Kerryn Sarwansingh 17:42.4
40. Avery Snelson 17:46.9
44. Andy Chase 17:56.1
47. Tim Short 18:03.7
56. Andrew Montgomery 19:36.6
(Courtesy of the Drury Sports Information Office)
ROLLA, Mo. - The Drury cross country teams opened the 2006 campaign with the women taking first and the men coming in third at the University of Missouri-Rolla Miner Invitational. Led by senior Jessica Zephyrs of Enid, Okla., (19:22.6) the Panthers took first in a six team field with 36 points. Individually Jacquie Faust of Truman State took top honors (18:17.2). Drury's depth and balance were evident as the team's five point scorers all finished in the top 10 or higher in a field of 67 runners. Team results were as follows: Missouri-Rolla (65 points), Truman State (73 points), Lincoln (106 points), McKendree (115 points) and St. Louis Pharmacy (131 points).
The Panther men finished third with 68 points in a field of seven teams. Missouri-Rolla, the host institution, took first with 28 points followed by Truman State's 40 points. Rounding out the field were: Unattached (130), McKendree (146), Missouri-Rolla Alumni (152) and St. Louis Pharmacy (201). Drury's Geoff Hughes, a freshman from Raytown, Mo., was fifth individually (in a field of 86 runners). Geoff had a time of 15:58.2. Individually Joffroi Holcombe of Missouri-Rolla took first with a time of 15:34.5.
Drury Women's Individual Results
4. Jessica Zephyrs 19:22.6
5. Elizabeth Hurford 19:31.6
7. Stephanie Cowherd 19:44.6
8. Kimberly Shigeno 19:52.3
12. Veronica Bible 20:23.4
13. Emily Schmittel 20:35.8
19. Christina Hirt 21:19.0
20. Jaimee Hoffman 21:27.8
25. Gabrielle Wilson 22:06.5
27. Lindsey Bennett 22:38.6
28. Sarah Murzynsky 22:40.1
Drury Men's Individual Results
4. Geoff Hughes 15:58.2
12. Ross MacDonald 16:20.8
14. Matt Van Arkel 16:26.6
16. Charles Yeager 16:27.6
25. Chad Jolliff 16:48.1
31. John Schraft 17:07.3
33. Glen Buttrum 17:12.5
34. Kevin Zimmerman 17:16.7
38. Kerryn Sarwansingh 17:42.4
40. Avery Snelson 17:46.9
44. Andy Chase 17:56.1
47. Tim Short 18:03.7
56. Andrew Montgomery 19:36.6
Thursday, September 7, 2006
XC Preseason Preview
For release Sepember 7, 2006:
(Courtesy of the Drury Sports Information Office)
With what coach Jon Van Arkel believes might be his deepest squads in five seasons, the Drury University cross country teams kick off their season Saturday by competing in the University of Missouri-Rolla Miner Invitational.
The women's 5-kilometer race starts at 10 a.m., followed by the men's at 11, with both held at the UMR Golf Course. Drury coach Jon Van Arkel expects the meet to also be the starting line for a successful season for both Panther squads.
The Drury women, in particular, feature a veteran squad led by a senior class of Veronica Bible, Christina Hurt, Jaimee Hoffman, Gabrielle Wilson and Jessica (Stong) Zephyrs. Their experience and leadership, along with that of juniors Elizabeth Hurford and Emily Schmittel, will help the Panthers break in a solid freshman group of Lindsey Bennett, Stephanie Cowherd, Sara Murzynsky and Kimberly Shigeno.
Bible (19th) and Hurford (34th) led the way for the Panthers in their inaugural Great Lakes Valley Conference championship meet last fall, and were Drury's top finishers in the Great Lakes Regional at 52nd and 65th, respectively.
But throw in the strength of Zephyrs, who was off to a strong start last season before a leg injury sidelined her down the stretch, with the talent of the incoming group, and Van Arkel likes the chances for this squad to prosper.
On the men's side, it appears to be a wide-open competition to become one of the seven runners who hits the course for meets.
The Panthers have just three seniors on the roster - John Schraft, Avery Snelson and Kevin Zimmerman - but also feature a host of talented underclassmen for Van Arkel to work with as he enters his fifth season at the Panthers' helm.
Among the top returnees are junior Chad Joliff, who led the Panther efforts in several races early last season before being slowed by an illness, and classmate Ross MacDonald, as well as sophomores Tim Short and Matt Van Arkel. MacDonald and Van Arkel are coming off redshirt seasons due to injuries.
"I expect those three (Joliff, MacDonald and Van Arkel) to have an impact this season," coach Van Arkel said.
The Panthers have seven freshmen on the roster - Glenn Buttrum, Andy Chase, Geoff Hughes, Brad Lyons, Andrew Montgomery, Kerryn Sarwansingh and Charles Yeager. Van Arkel believes several could crack the Drury top five this season, and the group as a whole helps build the depth necessary to outlast the usual rash of in-season injuries that can play a collegiate cross country team.
"You've got to have the depth to still be competitive," Van Arkel says.
"In a sense, this is kind of a rebuilding year, but I expect us to be at least as good as last season."
After years of dominating the Heartland Conference, the Panthers have found the step up in competition to the GLVC an extreme challenge. Van Arkel believes he's put together back-to-back recruiting classes on both sides that, in time, will be able to contend for league and regional honors.
"Last year we graduated our initial four-year class of runners, and those seniors developed a lot and became good runners who provided us with competitive teams," Van Arkel said. "But every year, our recruits have gotten stronger and stronger. I really think we're now substantially stronger than the original group of freshmen we brought in to start the program, and that's the kind of incremental increase in quality you have to have."
Elected team captains for the Panthers are Zimmerman and MacDonald for the men and Bible and Hoffman on the women's side.
Van Arkel also has added a new assistant coach in Mark Millsap, a Drury alumnus and local running and fitness training afficianado.
(Courtesy of the Drury Sports Information Office)
With what coach Jon Van Arkel believes might be his deepest squads in five seasons, the Drury University cross country teams kick off their season Saturday by competing in the University of Missouri-Rolla Miner Invitational.
The women's 5-kilometer race starts at 10 a.m., followed by the men's at 11, with both held at the UMR Golf Course. Drury coach Jon Van Arkel expects the meet to also be the starting line for a successful season for both Panther squads.
The Drury women, in particular, feature a veteran squad led by a senior class of Veronica Bible, Christina Hurt, Jaimee Hoffman, Gabrielle Wilson and Jessica (Stong) Zephyrs. Their experience and leadership, along with that of juniors Elizabeth Hurford and Emily Schmittel, will help the Panthers break in a solid freshman group of Lindsey Bennett, Stephanie Cowherd, Sara Murzynsky and Kimberly Shigeno.
Bible (19th) and Hurford (34th) led the way for the Panthers in their inaugural Great Lakes Valley Conference championship meet last fall, and were Drury's top finishers in the Great Lakes Regional at 52nd and 65th, respectively.
But throw in the strength of Zephyrs, who was off to a strong start last season before a leg injury sidelined her down the stretch, with the talent of the incoming group, and Van Arkel likes the chances for this squad to prosper.
On the men's side, it appears to be a wide-open competition to become one of the seven runners who hits the course for meets.
The Panthers have just three seniors on the roster - John Schraft, Avery Snelson and Kevin Zimmerman - but also feature a host of talented underclassmen for Van Arkel to work with as he enters his fifth season at the Panthers' helm.
Among the top returnees are junior Chad Joliff, who led the Panther efforts in several races early last season before being slowed by an illness, and classmate Ross MacDonald, as well as sophomores Tim Short and Matt Van Arkel. MacDonald and Van Arkel are coming off redshirt seasons due to injuries.
"I expect those three (Joliff, MacDonald and Van Arkel) to have an impact this season," coach Van Arkel said.
The Panthers have seven freshmen on the roster - Glenn Buttrum, Andy Chase, Geoff Hughes, Brad Lyons, Andrew Montgomery, Kerryn Sarwansingh and Charles Yeager. Van Arkel believes several could crack the Drury top five this season, and the group as a whole helps build the depth necessary to outlast the usual rash of in-season injuries that can play a collegiate cross country team.
"You've got to have the depth to still be competitive," Van Arkel says.
"In a sense, this is kind of a rebuilding year, but I expect us to be at least as good as last season."
After years of dominating the Heartland Conference, the Panthers have found the step up in competition to the GLVC an extreme challenge. Van Arkel believes he's put together back-to-back recruiting classes on both sides that, in time, will be able to contend for league and regional honors.
"Last year we graduated our initial four-year class of runners, and those seniors developed a lot and became good runners who provided us with competitive teams," Van Arkel said. "But every year, our recruits have gotten stronger and stronger. I really think we're now substantially stronger than the original group of freshmen we brought in to start the program, and that's the kind of incremental increase in quality you have to have."
Elected team captains for the Panthers are Zimmerman and MacDonald for the men and Bible and Hoffman on the women's side.
Van Arkel also has added a new assistant coach in Mark Millsap, a Drury alumnus and local running and fitness training afficianado.
XC Training: Week of Sept. 10
Week of September 10:
Su am: off
M 6:00 am: 11-13 miles
Tu 6:30 am: 6-8 miles
Tu 3:15 pm: 4 miles w/ strength training
W 6:15 am: 8-10 miles
Th 6:30 am: 6-8 miles
Th 3:15 pm: 4 miles w/ strength training
F 7:00 am: 4-5 miles
Sa 6:00 am: Leave Drury for Southern Stampede
Women’s 5k 9:00 am/Men’s 8k 9:45 am
Su am: off
Coach Van Arkel
873-7567
Su am: off
M 6:00 am: 11-13 miles
Tu 6:30 am: 6-8 miles
Tu 3:15 pm: 4 miles w/ strength training
W 6:15 am: 8-10 miles
Th 6:30 am: 6-8 miles
Th 3:15 pm: 4 miles w/ strength training
F 7:00 am: 4-5 miles
Sa 6:00 am: Leave Drury for Southern Stampede
Women’s 5k 9:00 am/Men’s 8k 9:45 am
Su am: off
Coach Van Arkel
873-7567
Friday, September 1, 2006
Drury XC Captains
Veronica Bible and Jaimee Hoffman have been selected by their peers as co-captains of the Drury Women's Cross Country team. Kevin Zimmerman and Ross MacDonald have been selected by their peers as co-captains of the Drury Men's Cross Country team.
Congratulations vee, jaim, kev & ross!
Coach Van Arkel
Congratulations vee, jaim, kev & ross!
Coach Van Arkel
Wednesday, August 30, 2006
XC Training: Week of Sept. 3
Week of September 3:
Sun Break /11-13 miles
Mon Labor Day/6-8 miles
Tue 6:15 am: 8-10 miles(run to Phelps Grove)
Tue 3:15 pm: 3 miles w/Strength Training
Wed 6:30 am: 6-8 miles
Thu 6:15 am: 8-10 miles
Thu 3:15 pm: 3 miles w/Strength Training
Fri 7:00 am: 5-6 miles
Sat 6:30am: Leave Drury for UMR Golf Course
Women’s 5K @ 10 am/Men’s 5K @ 10:30 am
Sun Off/OYO
Coach Van Arkel
873-7567
Sun Break /11-13 miles
Mon Labor Day/6-8 miles
Tue 6:15 am: 8-10 miles(run to Phelps Grove)
Tue 3:15 pm: 3 miles w/Strength Training
Wed 6:30 am: 6-8 miles
Thu 6:15 am: 8-10 miles
Thu 3:15 pm: 3 miles w/Strength Training
Fri 7:00 am: 5-6 miles
Sat 6:30am: Leave Drury for UMR Golf Course
Women’s 5K @ 10 am/Men’s 5K @ 10:30 am
Sun Off/OYO
Coach Van Arkel
873-7567
Saturday, August 26, 2006
Info for XC Parents & Boosters
Family, Friends & Boosters of Drury Cross Country Runners:
Our athletes have now started not only practice but also their fall semester of classes. We are looking forward to a chance to compete and hope to improve on last year’s good results. Our first cross country meet will be September 9 in Rolla at the UMR Miner Invitational. The meet schedule is on the drury.edu website, and the team roster is posted online, as well. Results from our meets will be included on the cross country web page as the fall season continues. I also plan to post updates on our Drury Running web blog.
Any support you can give to the cross country team during the season would be appreciated. As a fund raiser, we have running t-shirts(short-sleeved white tee’s w/ Drury Panther logo in sizes youth large thru adult XL) available for $25. Our other fund-raising efforts will include the Drury Auction Benefiting Athletics on October 14.
I am looking forward to spending time with each of the students on the team and seeing them grow as individuals and athletes. We will be competitive and challenge some of the best teams in our conference and region. If you have any questions about the team or about the location of any meets or wish to order a t-shirt, please call me on campus at (417)873-7567. I hope to see you in person at our races supporting our outstanding runners.
Jon Van Arkel
Head Cross Country Coach
Our athletes have now started not only practice but also their fall semester of classes. We are looking forward to a chance to compete and hope to improve on last year’s good results. Our first cross country meet will be September 9 in Rolla at the UMR Miner Invitational. The meet schedule is on the drury.edu website, and the team roster is posted online, as well. Results from our meets will be included on the cross country web page as the fall season continues. I also plan to post updates on our Drury Running web blog.
Any support you can give to the cross country team during the season would be appreciated. As a fund raiser, we have running t-shirts(short-sleeved white tee’s w/ Drury Panther logo in sizes youth large thru adult XL) available for $25. Our other fund-raising efforts will include the Drury Auction Benefiting Athletics on October 14.
I am looking forward to spending time with each of the students on the team and seeing them grow as individuals and athletes. We will be competitive and challenge some of the best teams in our conference and region. If you have any questions about the team or about the location of any meets or wish to order a t-shirt, please call me on campus at (417)873-7567. I hope to see you in person at our races supporting our outstanding runners.
Jon Van Arkel
Head Cross Country Coach
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