Drury Track Results from MSSU Meet 4/27

2007 Bill Williams Invitational 4/27/07
Missouri Southern State University/Joplin, MO

Drury Results

Women 3000 Meter Run
======================================
Name School Finals
======================================
1 Bunch, Ashley Missouri Sou 10:27.87
3 Zephyrs, Jessica Drury 10:47.18
4 Hurford, Elizabeth Drury 10:49.32
5 Cowherd, Stephanie Drury 10:52.66
10 Bennett, Lindsey Drury 11:50.27

Men 1500 Meter Run
======================================
Name School Finals
======================================
1 Dixon, Dustin Missouri Sou 3:58.19
2 Hughes, Geoff Drury 4:00.22
10 Chase, Andy Drury 4:19.29
12 MacDonald, Ross Drury 4:25.17

Men 5000 Meter Run
======================================
Name School Finals
======================================
1 Benkert, Brennan Missouri Sou 15:51.71
5 Buttrum, Glen Drury 16:27.99
6 Van Arkel, Matt Drury 16:30.65
7 Yeager, Charles Drury 16:38.23

Men 3000 Meter Steeplechase
======================================
Name School Finals
======================================
1 Stansloski, Joel Tulsa 9:38.74
4 Zimmerman, Kevin Drury 10:43.98

Coach Van Arkel
873-7567

Drury Track Results from UM-Rolla Meet 4/21

UM-Rolla Dewey Allgood Invitational 4/21/07
UMR Campus/Rolla, MO
Weather Conditions: Sunny/75 deg F/Wind S 15-20 mph


Jessica Zephyrs, Lindsey Bennett & Elizabeth Hurford in the 1500m



Ross MacDonald in the 1500m



Kevin Zimmerman clearing the water pit in the Steeplechase



Andy Chase, Glen Buttrum & Charles Yeager in the 5000m



Shiney, Happy Runners

Thanks to Jo Van Arkel for these great photos.

Full results at:
http://sports.umr.edu/men/track/gamestats/DeweyAllgoodInvite07.html

Coach Van Arkel
873-7567

Track Training: Week of April 22

Drury Track Conditioning
Week of April 22

Sun(4/22) Off

Mon(4/23) 3:30 pm 400's

Tues(4/24) 7:00 am Cox North Fitness

Tues(4/24) OYO/6-8 miles

Wed(4/25) 6:30 am 6-8 miles

Thurs(4/26) OYO/4-5 miles

Fri(4/27) 2:30 pm Leave Drury for Missouri Southern
4:30 pm Bob Williams Invitational(Joplin, MO)

Sat(4/28) 10:00 am Bee Payne Stewart Strut for Women's Athletics

Fri(5/4) End of Year Party @ Coach Van Arkel's(311 S. Cordova Ct.)

Coach Van Arkel
873-7567

Drury Track Results from WashU Select Meet 4/7

Washington University Select Meet 4/7/07
Francis Field-St. Louis, MO
Weather Conditions: Partly Cloudy/25-30 deg F/Wind NNW 20-25 mph

Women 1500 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Sutton, Michelle FR Greenville 5:00.79 10
2 Hurford, Elizabeth JR Drury 5:07.20 8

Women 5000 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Cowherd, Stephanie FR Drury 19:12.44 10
3 Bennett, Lindsey FR Drury 20:56.78 6

Men 1500 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 O'Neill, Cullen SO St. Olaf 4:08.13 10
4 Hughes, Geoff FR Drury 4:11.81 5
6 Van Arkel, Matt SO Drury 4:18.06 3
13 Chase, Andy FR Drury 4:23.35
15 Yeager, Charles FR Drury 4:25.60

Men 10000 Meter Run
=======================================================================
Name Year School Finals Points
=======================================================================
1 Hoff, Tony SR St. Olaf 33:37.07 10
2 Zimmerman, Kevin SR Drury 34:13.61 8
3 Buttrum, Glen FR Drury 34:36.31 6

Full results at:

http://www.trxclandscaping.com/wu_select/2007_result.htm


The loneliness of the long distance runners(Men's 10K).

Coach Van Arkel
873-7567

Track Training: Week of April 8

Drury Track Conditioning
Week of April 8

Sun(4/8) Off

Mon(4/9) 3:30 pm 800/600/400/300(x2)

Tues(4/10) 7:00 am Cox North Fitness

Tues(4/10) OYO/7-9 miles

Wed(4/11) 3:30 pm 5 x 1000(Silver Springs)

Thurs(4/12) 4:00 pm 8-10 miles

Fri(4/13) 6:30 am 600’s/400’s

Sat(4/14) Off

Sun(4/15) OYO/10-12 miles

Mon(4/16) 3:30 pm 300/400/300(x3)

Tues(4/17) 7:00 am Cox North Fitness

Tues(4/17) OYO/7-9 miles

Wed(4/18) 3:30 pm 8-10 miles

Thurs(4/19) 4:00 pm 6-8 miles

Fri(4/20) OYO/5-6 miles

Sat(4/21) 10:00 am Leave Drury for UMRolla
1:00 pm Dewey Allgood Invitational


Coach Van Arkel
873-7567

2006-2007 Cross Country All-Academic Teams

Drury University cross country runners Veronica Bible(Overland, Missouri), Elizabeth Hurford(Pittsburg, Kansas) and Jessica Zephyrs(Enid, Oklahoma) are Division II Cross-Country All-Academic selections for 2006-2007 as announced by the United States Track and Field and Cross-Country Coaches Association (USTFCCCA).

Bible, a senior who graduated this past December, earned a 3.7 grade point average while at Drury. Hurford, a junior, and Zephyrs, a senior, have each earned a 3.9 grade point average during their stays at Drury.

To qualify for Division II All-Academic honors, the student-athlete must have a minimum cumulative grade-point average of 3.25 (on 4.0 scale) and finish in the top 30 percent at the regional cross-country championships.

The U.S. Track and Field and Cross Country Coaches Association (USTFCCCA) also announced that both the Drury men’s and Drury women’s cross country teams were named as All-Academic Teams for the 2006 cross country season.

The Panther cross country teams each boasted a grade point average over 3.0, with the men at 3.3 and the women at 3.7. For schools to qualify as an All-Academic Team, the student-athletes on their NCAA squad list must have a cumulative team GPA of 3.0 or higher.



Coach Van Arkel
873-7567

Track Training: Week of April 1

Drury Track Conditioning
Week of April 1

Sun(4/1) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)

Mon(4/2) 3:30 pm 6-8 miles

Tues(4/3) 7:00 am Cox North Fitness

Tues(4/3) 3:45 pm 800/1200/1600/1200/800

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

Thurs(4/5) 6:30 am 400's

Fri(4/6) OYO/6-8 miles

Sat(4/7) 6:00 am Leave Drury for Wash U.
10:00 am Washington University Select Meet

Sun(4/8) Off

Coach Van Arkel
873-7567

Drury Track Results from Missouri Relays 3/30

Drury Track Results from Missouri Relays 3/30/07
Audrey J. Walton Stadium - Columbia, MO
Weather Conditions: Partly Cloudy/60 deg F/Wind W 10-20 mph

Event 21 Women 3000 Meter Run College/Univ.
1 Bales, Amanda Unat-Missouri 9:36.68
26 Hurford, Elizabeth JR Drury 11:04.38
36 Bennett, Lindsey FR Drury 11:34.87

Event 25 Women 5000 Meter Run College/Univ.
1 Prince, Dani SR Indiana State 17:19.18
16 Zephyrs, Jessica SR Drury 18:54.36
22 Cowherd, Stephanie FR Drury 19:24.25

Event 22 Men 3000 Meter Run College/Univ.
1 Kambestad, Marshall FR South Dakota St. 8:46.66
13 Yeager, Charles FR Drury 9:20.30
14 Chase, Andy FR Drury 9:22.87

Event 26 Men 5000 Meter Run College/Univ.
1 Too, Noah SO MidAmerica Nazarene 14:10.21
Hughes, Geoff FR Drury 15:36.00
41 Buttrum, Glen FR Drury 15:58.30
50 Van Arkel, Matt SO Drury 16:41.82
58 Lyons, Brad FR Drury 17:44.99

Full results at:

http://www.deltatiming.com/events/2007/missourirelays/

Coach Van Arkel
873-7567

Drury Track Results from Tulsa Duels 3/24

Drury Track Results from Tulsa Duels 3/24/07
Tulsa, OK
Weather Conditions: Sunny & Warm/78 deg F/ Wind S 15-20 mph

Event 22 Men 1500 Meter Run
1 Smith, Shaun Oral Roberts 3:56.09
10 Hughes, Geoff Drury 4:08.72



Event 18 Men 2000 Meter Steeplechase
1 Gray, Joe Unattached 6:07.68
6 Zimmerman, Kevin Drury 7:09.64



Event 35 Women 3000 Meter Run
1 Johnson, Kellyn Wichita Stat 9:50.80
16 Zephyrs, Jessica Drury 10:59.19
22 Hurford, Elizabeth Drury 11:26.92
24 Cowherd, Stephanie Drury 11:49.66
25 Bennett, Lindsey Drury 12:11.73



Event 36 Men 3000 Meter Run
1 Henshaw, Edwin Tulsa 8:36.09
22 Hughes, Geoff Drury 9:31.92
23 Yeager, Charles Drury 9:32.71
24 Van Arkel, Matt Drury 9:36.64
25 Buttrum, Glen Drury 9:48.15
26 Chase, Andrew Drury 9:52.46
28 Zimmerman, Kevin Drury 10:21.07



Full Results at:

http://tulsahurricane.cstv.com/sports/c-track/stats/2006-2007/resultsfinal.html



Thanks to Jo Van Arkel for these great pictures.

Coach Van Arkel
873-7567

Track Training: Week of March 25

Drury Track Conditioning
Week of March 25

Sun(3/25) Off

Mon(3/26) 3:30 pm 11-13 miles

Tues(3/27) 7:00 am Cox North Fitness

Tues(3/27) OYO/6-8 miles

Wed(3/28) 3:30 pm 800/600/400/200

Thurs(3/29) 4:00 pm 6-8 miles

Fri(3/30) 1:00 pm Leave Drury for Mizzou
5:00 pm 2007 Missouri Relays

Sat(3/31) Off

Sun(4/1) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)

Coach Van Arkel
873-7567

Track Training: Week of March 11

Drury Track Conditioning
Week of March 11

Sun(3/11) 7:15 am 11-13 miles @ Bread Co.

Mon(3/12) 6:30 am 7-9 miles

Tues(3/13) 7:00 am Cox North Fitness

Tues(3/13) 4:00 pm Time Trial

Wed(3/14) off

Thurs(3/15) 4:00 pm 400’s

Fri(3/16) 6:30 am 7-9 miles w strength training

Sat(3/17) off/Spring Break

Sun(3/18) 11-13 miles

Mon(3/19) 7-9 miles w strength training

Tues(3/20) 8-10 mile w/ fartlek(3:00 on/off)

Wed(3/21) 7-9 miles w/ strength training

Thurs(3/22) 9-11 miles

Fri(3/23) 6-8 miles w/ strength training

Sat(3/24) 9:00 am Leave Drury for 2007 Tulsa Duels


Coach Van Arkel
417-873-7567

2007 Drury 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)
(3000St/1500m/800m/5000m)

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 Training: Week of March 4

Drury Track Conditioning
Week of March 4


Sun(3/4) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)

Mon(3/5) 6:30 am 7-9 miles

Tues(3/6) 4:00 pm 6-8 miles w/ 1000's

Wed(3/7) off

Thurs(3/8) 4:00 pm 400’s/600’s

Fri(3/9) 6:30 am 7-9 miles

Sat(3/10) off

Sun(3/11) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)


Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 25

Drury Track Conditioning
Week of February 25


Sun(2/25) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)

Mon(2/26) off

Tues(2/27) 4:00 pm 4 miles Tempo w/ Hills

Wed(2/28) 6:30 am 7-9 miles

Thurs(3/1) 4:00 pm 400’s/600’s

Fri(3/2) 3:30 pm 7-9 miles

Sat(3/3) off

Sun(3/4) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)


Coach Van Arkel
417-873-7567

Preseason Training: Week of Feb. 18

Drury Track
Preseason Conditioning
Week of February 18


Sun(2/18) 7:15 am 11-13 miles @ Bread Co.(East Sunshine)

Mon(2/19) 3:30 pm 7-9 miles

Tues(2/20) 6:30 am 8-10 miles w/ 200’s & 300’s

Wed(2/21) 3:30 pm 7-9 miles

Thurs(2/22) 4:15 pm 8-10 miles w/ 1000’s

Fri(2/23) off

Sat(2/24) off

Sun(2/25) 7:15 am 12-14 miles @ Bread Co.(Elm & Nat.)


Coach Van Arkel
417-873-7567

Preseason Training: Week of Feb. 11

Winter/Preseason Conditioning
Week of February 11


Sun(2/11) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)

Mon(2/12) 3:30 pm 6-8 miles w/ hills

Tues(2/13) off

Wed(2/14) 3:30 pm 6-8 miles w/ strides

Thurs(2/15) 4:00 pm 2000M Time Trial

Fri(2/16) 3:30 pm 7-9 miles

Sat(2/17) off

Sun(2/18) 7:15 am 12-14 miles @ Bread Co.(East Sunshine)


Coach Van Arkel
417-873-7567

I Know It Is Cold and Snowy, But Remember When...

...it wasn't so frigid and the flowers were blooming and the trees had leaves,

and instead of running/shivering down frozen streets


with our hands and ears always numb


and icicles on our faces from the arctic air,


we ran the trails without having to hurdle any fallen limbs after an ice storm


and dashed about in shorts in the warmth of the sun.


Those days will be here again soon. I promise.

Coach Van Arkel

Preseason Training: Week of Feb. 4

Winter/Preseason Conditioning
Week of February 4


Sun(2/4) 7:15 am 11-13 miles @ Bread Co.(Elm & Nat.)

Mon(2/5) 3:30 pm 6-8 miles w/ strides

Tues(2/6) off

Wed(2/7) 3:30 pm 6-8 miles w/ hills

Thurs(2/8) 6:30 am 9-11 miles

Fri(2/9) 3:30 pm 7-9 miles(3-4 X 1200)

Sat(2/10) off

Sun(2/11) 7:15 am 12-14 miles @ Bread Co.(Elm & Nat.)


Coach Van Arkel
417-873-7567

Preseason Training: Week of Jan. 28

Winter/Preseason Conditioning
Week of January 28


Sun(1/28) 7:15 am 10-12 miles @ Bread Co.(Elm & Nat.)

Mon(1/29) 3:30 pm 6-8 miles w/ strides

Tues(1/30) 6:30 am 9-11 miles

Wed(1/31) 3:30 pm 6-8 miles w/ strides

Thurs(2/1) 6:30 am 9-11 miles

Fri(2/2) off

Sat(2/3) off

Sun(2/4) 7:15 am 10-12 miles @ Bread Co.(Elm & Nat.)


Coach Van Arkel
417-873-7567

Preseason Training: Week of Jan. 21

Winter/Pre-Season
Conditioning
Week of January 21




Sun(1/21) OYO/10-12 miles

Mon(1/22) 4:00 pm 6-8 miles

Tues(1/23) 6:30 am 8-10 miles

Wed(1/24) 3:30 pm 5-7 miles w/ strides

Thurs(1/25) 6:30 am 8-10 miles

Fri(1/26) OYO/7-9 miles w/ strides

Sat(1/27) off

Sun(1/28) 7:15 am 10-12 miles @ Bread Co.(Elm & Nat.)



Coach Van Arkel
417-873-7567

First Practice: Jan. 22 @ 4:00 pm

Due to bad weather and the delayed start of classes, our first practice of the winter offseason conditioning period will be on Monday, January 22, at 4:00 pm at the Fitness Center. In the meantime, watch out for ice, keep your mileage up and run fairly easy this week.

A picture of my front door:



Also, some sad news: the Shoe Tree is no more.

Coach Van Arkel
417-873-7567

Winter Training(Jan. 1 thru Jan. 14)

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

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

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

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