GLVC Conference Results(10/24)

Results - Men's 8K:
1 Villa Zapatero, Jaime JR Drury University 25:00.93 1
5 Berry, Derek JR Drury University 25:25.60 5
15 Hughes, Geoff SR Drury University 26:02.47 15
22 Busch, Steven JR Drury University 26:21.96 21
24 Van Arkel, Case SO Drury University 26:32.59 23
25 Duncan, Matt FR Drury University 26:37.27 24
31 Yates, Chris JR Drury University 26:43.39 29
40 Lyons, Brad SR Drury University 26:55.38
46 Yeager, Charles SR Drury University 27:11.06
55 Gray, Nick FR Drury University 27:26.61
57 Childers, Daniel JR Drury University 27:28.48
75 Bibens, Robert JR Drury University 28:00.23
87 Chase, Andy SR Drury University 28:35.44
88 Buttrum, Glen SR Drury University 28:41.32
112 Mullins, Joshua SO Drury University 29:53.39

1 U. of Southern Indiana 36 3 4 8 9 12 16 17
Total Time: 2:07:53.65
Average: 25:34.73
2 Drury University 65 1 5 15 21 23 24 29
Total Time: 2:09:23.55
Average: 25:52.71

Results - Women's 6K:
1 Ballinger, Mary SR U.of Southern IN 21:46.29 1
25 Cowherd, Stephanie SR Drury University 24:01.21 24
36 Shigeno, Kimberly SR Drury University 24:27.26 33
45 Dukewits, Lindsay FR Drury University 24:47.42 41
48 Young, Tia JR Drury University 24:50.47 43
69 Hollon, Melissa SO Drury University 25:51.78 56
75 Brooks, Alli FR Drury University 26:06.46 58
88 Berkbigler, Katie SO Drury University 27:03.66 63
91 Pickett, Colleen SO Drury University 27:34.82
94 Swift, Samantha SO Drury University 29:26.28

1 U. of Southern Indiana 24 1 4 5 6 8 11 14
Total Time: 1:53:31.87
Average: 22:42.38
8 Drury University 197 24 33 41 43 56 58 63
Total Time: 2:03:58.15
Average: 24:47.63

XC Training(10/25)

Drury XC Training(10/25):

Sun(10/25) Off

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

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

Wed(10/28) 6:00 am 10-12 miles @ Frisco Trail)
(Willard/Bullseye Trailhead)

Thur(10/29) 6:45 am 6-8 miles
4:30 pm 4 miles w/ strength training

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

Sat(10/31) Off

Sun(11/1) 7:00 am 8-10 miles @ Lake Springfield
(remember to turn BACK clocks)

Mon(11/2) 6:45 am 6-8 miles

Tues(11/3) 6:30 am 8-10 miles @ Phelps Grove
4:30 pm strength training

Wed(11/4) 6:45 am 6-8 miles

Thur(11/5) OYO/5-7 miles
Leave 4:00 pm for St. Louis(Pear Tree Inn)

Fri(11/6) 8 am Leave St. Louis for Kenosha(La Quinta Inn)

Sat(11/7) NCAA Midwest Regional XC Meet @ Wisconsin-Parkside
10:00 am Women's 6K
11:00 am Men's 10K

Sun(11/8) Off

Coach Van Arkel
417-873-7567

GLVC vs. MIAA Challenge Results(10/10)

GLV vs. MIAA Challenge Results(10/10)

Men:
1. Drew Harris Northern Kentucky 24:17.9 1
2. Derek Berry Drury 24:33.8 2
9. Steven Busch Drury 25:05.6 9
16. Geoff Hughes Drury 25:21.9 16
17. Case Van Arkel Drury 25:24.7 17
35. Derek Ball Drury 26:01.7 34
44. Charles Yeager Drury 26:22.6 P
48. Nick Gray Drury 26:31.5 P
56. Kevin Zimmerman Unattached 26:45.8
58. Brad Lyons Drury 26:52.1 -
63. Glen Buttrum Drury 27:04.4 -
69. Daniel Childers Drury 27:20.8 -
71. Robert Bibens Drury 27:31.9 -
78. Joshua Mullins Drury 28:32.9 -

MENS TEAM SCORES
1. Missouri Southern 53 5. Truman State 104
2. Pittsburg State 61 6. Southwest Baptist 154
3. Drury 78 7. Northern Kentucky 166
4. Southern Indiana 90 8. Missouri S&T 180

Women:
1. Mary Ballenger Southern Indiana 17:33.3 1
30. Stephanie Cowherd Drury 19:37.3 28
48. Lindsay Dukewits Drury 20:21.4 40
60. Tia Young Drury 21:05.6 49
62. Melissa Hollon Drury 21:31.8 51
65. Alli Brooks Drury 21:38.1 54
68. Kim Shigeno Drury 21:49.4 P
72. Kaylen Washbourne Drury 22:28.8 P
73. Lindsey Bennett Drury 22:33.3 -
74. Colleen Pickett Drury 22:37.9 -
77. Katie Berkbigler Drury 24:01.8 -
79. Samantha Swift Drury 24:51.8 -

WOMENS TEAM SCORES
1. Missouri Southern 23 5. Northern Kentucky 129
2. Southern Indiana 50 6. Missouri S&T 175
3. Truman State 68 7. Southwest Baptist 216
4. Pittsburg State 100 8. Drury 222

XC Training(10/11)

Drury XC Training(10/11):

Sun(10/11) Off

Mon(10/12) 6:00 am 10-16 miles @ Frisco Trail
(Willard Trailhead/Bullseye)

Tues(10/13) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training

Wed(10/14) 6:30 am 10-12 miles @ Silver Springs

Thur(10/15) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training

Fri(10/16) 6:30 am 10-12 miles @ Phelps Grove

Sat(10/17) Off

Sun(10/18) 7:15 am 8-10 miles @ Lake Springfield

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

Tues(10/20) 6:30 am 8-10 miles
4:30 pm strength training

Wed(10/21) 6:45 am 6-8 miles

Thur(10/22) OYO/8:00 am 5-7 miles
Leave 4:00 pm for St. Louis(Pear Tree Inn)

Fri(10/23) 8 am Leave St. Louis for Louisville(La Quinta)
6:30 pm GLVC Banquet

Sat(10/24) GLVC Conference XC Meet @ Bellarmine
(Tom Sawyer State Park/Louisville, KY)
10:00 am Women's 6K
10:45 am Men's 8K

Sun(10/25) Off

Coach Van Arkel
417-873-7567

Cowboy Jamboree Results(10/3)

OSU Cowboy Jamboree Results(10/3)

Men:
1 Chipangama, Jordan Northern Ari 23:44.70
30 Villa Zapatero, Jaime Drury 24:56.20 29
75 Berry, Derek Drury 25:39.50 58
90 Van Arkel, Case Drury 25:53.80 70
124 Lyons, Brad Drury 26:33.40 90
129 Hughes, Geoff Drury 26:36.60 94
148 Yates, Chris Drury 26:48.50 110
168 Duncan, Matt Drury 27:09.60 121
180 Yeager, Charles Drury 27:25.10
183 Chase, Andy Drury 27:28.30
184 Bibens, Robert Drury 27:30.30
192 Gray, Nick Drury 27:34.70
194 Zimmerman, Kevin Unattached 27:36.80
234 Childers, Daniel Drury 28:53.40
244 Buttrum, Glen Drury 29:37.90
246 Mullins, Josh Drury 30:12.50

Men'sTeam Scores:
1 Northern Arizona 52 1 5 13 14 19 38 51
Total Time: 2:00:58.30
Average: 24:11.66

11 Drury 341 29 58 70 90 94 110 121
Total Time: 2:09:39.50
Average: 25:55.90

Women:
1 Badaru, Lillian Texas Tech 17:10.50
117 Cowherd, Stephanie Drury 19:26.80 105
143 Varela, Brenda Drury 20:03.00 124
150 Dukewits, Lindsay Drury 20:10.20 128
165 Shigeno, Kimberly Drury 20:31.60 139
170 Young, Tia Drury 20:39.80 142
191 Washbourne, Kaylen Drury 21:46.50 154
192 Bennett, Lindsey Drury 21:48.30 155
195 Brooks, Alli Drury 21:58.80
199 Hollon, Melissa Drury 22:20.40
202 Pickett, Colleen Drury 22:38.60
207 Rhodes, Courtney Drury 23:36.80
210 Swift, Samantha Drury 24:45.80

Women's Team Scores:
1 Texas Tech 36 1 3 4 9 19 93 120
Total Time: 1:27:37.00
Average: 17:31.40

22 Drury 638 105 124 128 139 142 154 155
Total Time: 1:40:51.40
Average: 20:10.28

XC Training(10/4)

Drury XC Training(10/4):

Sunday(10/4) Off

Monday(10/5) Men: 6:00 am 10-16 miles @ Frisco Trail
Women: 6:30 am 8-10 miles @ Fitness Center

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

Wednesday(10/7) 6:30 am 8-12 miles @ Phelps Grove

Thursday(10/8) 6:30 am 6-8 miles @ Fitness Center
4:30 pm strength training

Friday(10/9) 7:00 am 4-5 miles @ Fitness Center

Saturday(10/10) 6:30 am Leve Drury for Rolla/MS&T
10:00 am Women's 5K 10:45 am Men's 8K

Sunday(10/11) Off

Coach Van Arkel
417-873-7567

XC Training(9/27)

Drury XC Training(9/27):

Sunday(9/27) 7:00 am 8-10 miles @ Lake Springfield

Monday(9/28) 6:30 am 6-8 miles

Tuesday (9/29) 6:15 am WOMEN: 10-12 miles @ Frisco Trail(West Kearney)
6:30 am MEN: 12-16 miles @ Frisco Trail(Willard/Bullseye)
4:30 pm strength training

Wednesday(9/30) 6:30 am 7-9 miles

Thursday(10/1) 6:30 am 6-8 miles @ Silver Springs
4:30 pm 3-4 miles w/ strength training

Friday(10/2) 7:00 am 4-6 miles
Leave Drury 4:00 pm

Saturday(10/3) 9:00 am OSU Cowboy Jamboree

Sunday(10/4) Off

Coach Van Arkel
417-873-7567

Southern Stampede Results(9/19)

Southern Stampede Men's 8K:
1 Kirwa, Daniel SO Harding University 23:11.07 1
9 Villa Zapatero, Jaime JR Drury University 24:05.35 6
40 Berry, Derek JR Drury University 25:10.05 32
52 Van Arkel, Case SO Drury University 25:22.75 41
57 Busch, Steven JR Drury University 25:27.38 44
75 Lyons, Brad SR Drury University 25:46.17 58
76 Yates, Chris JR Drury University 25:46.49 59
92 Duncan, Matt FR Drury University 26:04.68 73
102 Yeager, Charles SR Drury University 26:09.43
120 Ball, Derek FR Drury University 26:20.30
154 Gray, Nick FR Drury University 26:41.56
174 Zimmerman, Kevin UN Unattached X26:55.54
194 Chase, Andy SR Drury University 27:15.72
216 Childers, Daniel JR Drury University 27:37.65
246 Buttrum, Glen SR Drury University 28:14.79
304 Mullins, Joshua SO Drury University 30:10.84

1 U. of Ar. @ Fayetteville 48 2 5 8 15 18 19 20
Total Time: 2:00:56.59
Average: 24:11.32
6 Drury University 181 6 32 41 44 58 59 73
Total Time: 2:05:51.70
Average: 25:10.34

Southern Stampede Women's 5K:
1 Walker, Miranda JR U of A.R. 17:23.64 1
65 Cowherd, Stephanie SR Drury University 19:15.93 60
73 Varela, Brenda FR Drury University 19:30.49 67
79 Dukewits, Lindsay FR Drury University 19:35.53 73
142 Shigeno, Kimberly SR Drury University 20:27.51 123
151 Young, Tia JR Drury University 20:32.03 132
153 Washbourne, Kaylen FR Drury University 20:33.56 134
163 Berkbigler, Katie SO Drury University 20:42.99 141
171 Hollon, Melissa SO Drury University 20:48.64
189 Brooks, Alli FR Drury University 21:00.52
274 Pickett, Colleen SO Drury University 22:14.09
275 Bennett, Lindsey SR Drury University 22:15.17
298 Rhodes, Courtney FR Drury University 23:05.47
316 Swift, Samantha SO Drury University 23:56.66

1 U. of Ar.@ Fayetteville 23 1 2 4 7 9 12 13
Total Time: 1:28:13.90
Average: 17:38.78
14 Drury University 455 60 67 73 123 132 134 141
Total Time: 1:39:21.49
Average: 19:52.30

XC Training(9/20)

Drury XC Training(9/20):

Sunday(9/20) Off

Monday(9/21) 6:00 am 10-16 miles @ Frisco Trail
(Bullseye in Willard)

Tuesday (9/22) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Wednesday(9/23) 6:30 am 8-12 miles @ Silver Springs

Thursday(9/24) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Friday(9/25) 6:30 am 8-12 miles @ Phelps Grove

Saturday(9/26) OYO/4-6 miles w/ strength training

Sunday(9/27) 7:00 am 10-12 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

XC Training(9/13)

Sunday(9/13) 6:15 am Leave College Park
6:45 am 10-16 miles @ Frisco Trail(Walnut Grove Trailhead)

Monday(9/14) 6:30 am 6-8 miles

Tuesday (9/15) 6:30 am 6-8 miles @ Silver Springs
4:30 pm 3-4 miles w/ strength training

Wednesday(9/16) 6:30 am 8-12 miles

Thursday(9/17) 6:30 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Friday(9/18) 7:00 am 4-6 miles

Saturday(9/19) 6:00 am Leave Drury
9:00 am Missouri Southern Stampede

Sunday(9/20) Off

Coach Van Arkel
417-873-7567

XC Training(9/6)

Sunday(9/6) OYO/10-16 miles

Monday(9/7) OYO/6-8 miles

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

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

Thursday(9/10) 6:30 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Friday(9/11) 6:30 am 8-12 miles

Saturday(9/12) OYO/4-6 miles w/ strength training

Sunday(9/13) 6:15 am Leave College Park
6:45 am 10-16 miles @ Frisco Trail(Walnut Grove Trailhead)

Coach Van Arkel
417-873-7567

XC Training(8/30)

Sunday(8/30) 6:40 am Leave College Park
7:00 am Long Run of 12-16 miles @ Bullseye No. 37(Frisco Trail/Willard)

Monday(8/31) 6:30 am 6-8 miles @ Fitness Center

Tuesday(9/1) 6:30 am 6-8 miles @ Silver Springs
4:00 pm Pictures/3-4 miles w/ strength training

Wednesday(9/2) 6:30 am 8-12 miles

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

Friday(9/4) 6:30 am 8-12 miles

Saturday(9/5) OYO/4-6 miles w/ strength training

Sunday(9/6) OYO/10-16 miles

Monday(9/7) OYO/6-8 miles

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

Coach Van Arkel
417-873-7567

XC Training(8/20)

Cross Country Pre-Season Practice Schedule:
Thursday(8/20) 7:00 am 8 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX
4:30 pm 2-4 mile warmup w/ strength training

Friday(8/21) 6:30 am 10 miles @ Frisco Trailhead w/ breakfast
Noon Lunch @ CX
4:30 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner @ Jimmie Johns(Grand & Glenstone)

Saturday(8/22) 6:30 am(women) VO2max test; 6 miles w/ strength training
7:30 am(men) VO2max test; 6 miles w/ strength training

Sunday(8/23) 6:30 am Long Run of 12-16 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Coach Van Arkel's

Monday(8/24) 6:30 am Pool/6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Tuesday(8/25) 6:30 am 8-10 miles @ Lake Springfield
4:00 pm Pool/3-4 miles

Wednesday(8/26) 6:30 am 6-8 miles @ Fitness Center

Thursday(8/27) 6:30 am 8-12 miles
4:15 pm Signing Party & strength training

Friday(8/28) 6:30 am 6-10 miles @ Phelps Grove Park

Saturday(8/29) Off

Sunday(8/30) 6:40 aqm Leave College Park
7:00 am 10-16 miles @ Bullseye No. 37(Frisco Trail/Willard)

Coach Van Arkel
417-873-7567

Fall XC Gear

When practice starts we will hand out the following gear to cross country runners:
-Training Shoes
-Short Sleeve Running T-shirts

A few days after practice begins(and hopefully before classes start) we will hand out the following additional gear w/ DRURY logo:
-Nike Rain Jackets
-Adidas Warmups
-Long Sleeve Tops
-Racing Shorts
-Racing Singlets
-Backpacks
-Duffle Bags

There will be a few additional short sleeve running tees available for sale to friends and family as a fundraiser for the team.

Coach Van Arkel
417-873-7567

Off-Season XC Training(8/9)

One more week of base training on your own. We'll back off a little next week just before practice starts.

Sunday(8/9) Long run of 10-14 miles

Monday 8-10 miles

Tuesday am 6-8 miles
pm 3-4 miles w/ strength training

Wednesday 8-10 miles w/ 8x 100m hill repeats

Thursday am 6-8 miles
pm 3-4 miles w/ strength training

Friday 8-10 miles w/ fast finish(10K pace)

Saturday 5-7 miles or swim/bike w/ strength training


Coach Van Arkel
417-873-7567

Special Request Re: Inhalers

Under new NCAA rules, any athlete using an inhaler must obtain and have available a note from their doctor if they are on an inhaler or have been prescribed ADHD medicine. The note has to be on official letterhead and must specifically indicate what medicine they are taking, why they are taking it, the dosage, and who is prescribing it. If the athlete does not have this on file and they get drug tested, then the athlete will not be allowed to practice or compete until this note is in their file. It is no longer acceptable to just bring the prescription with you to campus to give to the athletic trainers.

As we receive the medical forms and physicals I will contact each runner who has indicated they are currently using an inhaler and remind them about this requirement.

Coach Van Arkel
417-873-7567

Off-Season XC Training(8/2)

Starting in August we'll try to get close to 70-80 miles/week for the guys and 50-60 miles/week for the girls. Mileage increases by 1-2 miles/day and we add a second workout on Tuesday and Thursday. The most important workouts are the long run, hill repeats and a negative split run on Friday with the last 2-3 miles close to 10k race pace. Core strength work needs to be done 3x/week.

Sunday(8/2) Long run of 10-14 miles

Monday 8-10 miles

Tuesday am 6-8 miles
pm 3-4 miles w/ strength training

Wednesday 8-10 miles w/ 8x 100m hill repeats

Thursday am 6-8 miles
pm 3-4 miles w/ strength training

Friday 8-10 miles w/ fast finish(10K pace)

Saturday 5-7 miles or swim/bike w/ strength training


Coach Van Arkel
417-873-7567

Why We Do What We Do

Cross Country season is our chance as Drury runners to train together as a team and compete as individuals and as a team in fall meets. I believe both our men's and women's teams are strong enough and have enough fast runners to do well at the GLVC meet and also qualify for the NCAA National D2 Cross Country Championships. My goal is to help you run your best at those important meets.

We run long in training sometimes, we run hard in training sometimes and we run short and easy sometimes. All are important components of total running fitness. The 6000m to 100000m races are 85%-90% aerobic, and only a small percentage anaerobic, so most of our summer & fall training focuses on aerobic volume. The aerobic system is substantially more efficient than the anaerobic system so it is important to maximize aerobic capacity, which results in improved cardiac output, increased capillarization and oxygen extraction, slow twitch muscle fiber recruitment and numerous positive metabolic adaptations. The reality is that aerobic capacity takes much longer to develop, relative to anaerobic fitness, which is why we start the summer building mileage. It is not possible to be a competitive cross country runner at the NCAA D2 level without doing the summer training. Shortly after practice starts we'll add more tempo runs and faster intervals to develop anaerobic capacity and improve our ability to buffer the acidity that comes from running without adequate oxygen. In the meantime, we also want to stay as strong as possible(thus, hills & core work) and avoid illness and injury(thus, plenty of sleep, rest, water, stretching and ice baths).

I promise to do my best to give you through the season the proper training and workouts(and the right amount of rest) and guide you to the end of the season so you can meet your personal goals and team goals. I'm looking forward to being with you again as your coach and I am excited about what we can accomplish as a team.

Coach Van Arkel

Pre-Season Practices Start August 20/Reminders

Practice begins Thursday August 20 at 7 am.

-All runners must have all medical forms, including insurance card and a physical approved by a physician, on file with the trainers BEFORE August 20. Signed forms can be mailed to Jon Van Arkel; Drury Athletics; 900 N. Benton; Springfield, MO 65802, or also faxed to Coach Van Arkel(fax# 303-362-7556).

-Housing will be open and runners can move in as early as August 15 by getting your keys from Security.

-Please forward your biographies to Eric Pannell as soon as possible so he can put together the cross country roster.

-I will be at the Fitness Center at 9 am on August 17, 18 & 19 if anyone has forms to turn in or questions.

-Pre-Season Practice Schedule:
Thursday(8/20) 7:00 am 8 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX(optional)
4:30 pm 2-4 mile warmup w/ strength training

Friday(8/21) 6:30 am 10 miles @ Frisco Trailhead w/ breakfast
Noon Lunch @ CX(optional)
4:30 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner

Saturday(8/22) 6:30 am(women) VO2max test; 6 miles w/ strength training
7:30 am(men) VO2max test; 6 miles w/ strength training

Sunday(8/23) 6:30 am Long Run of 12-16 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Van Arkel's

Monday(8/24) 6:30 am 6-8 miles @ Fitness Center
4:30 pm Pool/2-4 miles w/ strength training

Tuesday(8/25) 6:30 am 8-10 miles @ Lake Springfield
4:30 pm Pool/Stretching/Ice

Wednesday(8/26) 6:30 am 6-8 miles @ Fitness Center

During the season plan on practicing between 6 am and 8:30 am and between 4:30 pm and 6:30 pm during the week. We will be competing/practicing each weekend until the NCAA meet in November. The only extended break will be September 5, 6 & 7(Labor Day weekend). Fall Break is the weekend of the GLVC Conference Meet.

Coach Van Arkel
417-873-7567

XC Runner Bio's/Roster

XC Roster: All runners, including returning runners, need to forward to Eric Pannell(epannell@drury.edu) answers to the following questions so the Sports Information Office can compiling cross country rosters and include this information about each runner. The sooner we get this done the sooner our online rosters will be completed.


Name: ___________________

Birthdate: ______________________

Height: ___________________

Parents' Names_________________________

Hometown: ___________________________

High School: __________________________

High School Coach's Name:____________________________

High School G.P.A.:_____________________

High School Academic Honors:_____________________

__________________________________________________

__________________________________________________

Intended or Declared Major:_____________________________


If you are an incoming freshman, please list your top high school athletic performances(up to three), any all-state awards, place and time at the state meet, any team, conference, district and academic honors.

____________________________________________________

____________________________________________________

____________________________________________________

If you are a returning runner, please list your recent accomplishments or what you feel are your best two or three athletic performances from the past year.

____________________________________________________

____________________________________________________

____________________________________________________


YOUR FAVORITES:

Food: _____________________________________

Restaurant: ________________________________

Musical Artist: ______________________________

Movie/TV Show: _________________________________

Book/Magazine: ________________________________

Hobbies(besides running)_________________________

Pro athlete: _________________________________

Dream job: _________________________________

XC Housing Info

Cross Country runners can arrive and move in to housing as early as Saturday August 15. Check in at the Security Office to pick up keys and Drury ID. The office may not be open, but the students simply need to call an officer at 417-873-7400, and they will meet the student at the office. If a student owns a car, they can also pick up their parking pass at this time (provide license plate number and car make/model). When the student arrives at the residence hall, they need to fill out a Room Inventory Condition Checklist (RICC form) and turn it into their RA (the RAs will stop by and try to meet each player individually when their schedule allows it). Apartment-style residents need to turn their RICCs in to Holly at the Housing Office.

Practice starts August 20 at 7 am at the Fitness Center.

Coach Van Arkel
417-873-7567

Off-Season XC Training(7/19 & 7/26)

The men will be running 80 miles the first week of practice and the women will be running more than 60 miles that week so it is important to gradually increase volume over the summer. From now until practice starts the men should be running as much as or perhaps more than 60-70 miles/week. The women should be running 40-50 miles/week until the beginning of practice. Besides building strength over the summer and getting use to running long, it is also important for us to have an extended period of aerobic base training before we start running harder and faster after the season begins. Continue doing the core strength workouts twice each week and the hill repeats once each week. Most of the week's running can be at conversational pace but still run the hill repeats hard and try to increase the pace on the last half of the Friday run. You may also want to break up one or two workouts each week into two different sessions to help recovery and get your body used to the days we will be practicing twice/day after the season starts.

Sunday(7/19 & 7/26) Long run of 10-14 miles

Monday 7-9 miles

Tuesday 7-9 miles w/ strength training

Wednesday 7-9 miles w/ hill repeats

Thursday 7-9 miles w/ strength training

Friday 8-11 miles

Saturday 4-6 miles or swim/bike


Coach Van Arkel
417-873-7567

Training Shoe Orders by 7/17

I will be ordering training shoes on July 17. Please forward to me the brand, model & size of training shoes you run in by this date so I can order a pair for you and have them available when practice starts. I will be out of state after July 17 for the rest of the month and may not have your training shoes on hand when practice starts if I do not hear from you by then.

Coach Van Arkel
xcountry@drury.edu

Off-Season XC Training(7/5 & 7/12)

Cross country training picks up a bit, with more mileage the next two weeks and a session of hill repeats each week. Women should be running between 40-50 miles/week. Men should be running 50-60 miles/week. The long run can be from 70 to 90 minutes at a conversational pace. During the week add a set of hill repeats(6-8 repeats up a 150-200 m hill at 3k race pace with a recovery jog back down) and do at least two core/strength training workouts. These should consist of crunches, pushups, dips and planks(up, down & each side with leg raises).

Sunday(7/5 & 7/12) Long run of 9-13 miles

Monday 6-8 miles

Tuesday 7-9 miles w/ strength training

Wednesday 6-8 miles w/ hill repeats

Thursday 7-9 miles w/ strength training

Friday 8-10 miles

Saturday 4-6 miles or swim/bike


Coach Van Arkel
417-873-7567

Upcoming events for XC Runners

Bio's: The Athletic Department will ask each runner to complete a questionnaire for our Drury Panthers web site. I'll post that soon and ask you to forward that biographical information to me or to Eric Pannell at the Drury Sports Information Office.

Physicals: Each runner must get a physical, sign a waiver/consent form and have health insurance on file before practice starts August 20. The forms are available to download on the Athletic Training web page. When completed, forward them to me or to the athletic trainers.

Shoes: Each of you should forward to me the brand, model & size of training shoes you run in so I can order a pair for you and have them available when practice starts. If your current running shoes are older and worn and won't make it through this summer's training you may need to get some new training shoes now on your own.

Running: Run on soft surfaces as much as you can, but also run the roads some, especially areas with lots of hills. Try to follow a hard/easy pattern(if you run hard one day run easier the next). Run early in the day to avoid the heat if you can and stay hydrated.

Injuries: If you are sore, back off and do some cross training. Don’t run through sharp pain and ice those areas that are sore. If soreness persists and you are unable to run after resting a couple of days, please contact a sports medicine clinic and inform Coach.

Strength Training: Do core strength work(crunches, pushups, dips, etc.) at least twice each week. We'll do lots of this in the fall.

Like I have said before, be as consistent as possible with your training.

Coach Van Arkel
xcountry@drury.edu
417-873-7567