Track Training: Week of April 25

Track Training: Week of April 25

Sun(4/25) 7:15 am 8-14 miles

Mon(4/26) 6:30 am 6-8 miles

Tue(4/27) 7:00 am 4-5 miles
4:20 pm 4-6 miles

Wed(4/28) 7:00 am 6-8 miles

Thu(4/29) 4:20 pm 5-7 miles

Fri(4/30) 7:00 am 6-8 miles @ Phelps Grove
12:00 pm Leave Drury for Northwest Missouri State

Sat(5/1) Off

Sun(5/2) 7:15 am 8-10 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Track Training: Week of April 18

Track Training: Week of April 18

Sun(4/18) 7:15 am 10-14 miles

Mon(4/19) 6:30 am 6-8 miles

Tue(4/20) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(4/21) 6:20 am 7-9 miles

Thu(4/22) 7:00 am 4-5 miles

Fri(4/23) 1:00 pm Leave Drury for MSSU

Sat(4/24) Off/10 am Harrison Stadium

Sun(4/25) 7:15 am 8-14 miles @ Bread Co.(E. Battlefield)

Coach Van Arkel
417-873-7567

Track Training: Week of April 11

Track Training: Week of April 11

Sun(4/11) Off

Mon(4/12) 6:30 am 10-14 miles

Tue(4/13) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(4/14) 6:20 am 7-9 miles

Thu(4/15) 7:00 am 4-5 miles
OYO/4-6 miles w/ strength training

Fri(4/16) 7:00 am 6-10 miles @ Phelps Grove

Sat(4/17) 9:30 am Leave Drury for Missouri S&T

Sun(4/18) 7:15 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of April 4

Track Training: Week of April 4

Sun(4/4) 1500m: Off
5000m: OYO/10-14 miles

Mon(4/5) 6:30 am 5-7 miles

Tue(4/6) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(4/7) 6:20 am 7-9 miles

Thu(4/8) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Fri(4/9) OYO/4-6 miles

Sat(4/10) 8:30 am Leave Drury for Pitt State

Sun(4/11) Off

Coach Van Arkel
417-873-7567

Track Training: Week of March 28

Track Training: Week of March 28

Sun(3/28) 1500m: Off
3000m/5000m: OYO/10-14 miles

Mon(3/29) 6:30 am 7-9 miles
7:30 pm Career Athletics @ FSC

Tue(3/30) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(3/31) 6:20 am 7-9 miles

Thu(4/1) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Fri(4/2) 7:30 am 4-6 miles

Sat(4/3) 6:00 am Leave Drury for Harding University

Sun(4/4) Off

Coach Van Arkel
417-873-7567

Track Training: Week of March 21

Track Training: Week of March 21

Sun(3/21) OYO/10-14 miles

Mon(3/22) OYO/7-9 miles

Tue(3/23) OYO/6-8 miles w/ strength training
1500m: 3x300;2x400;600;2x400;3x300
3000m/5000m: 2x600;2x800;2x600

Wed(3/24) OYO/7-9 miles

Thu(3/25) OYO/6-8 miles w/ strength training
1500m: 15:00 tempo

Fri(3/26) 1500m: OYO/5-7 miles
12:30 pm Leave Drury(3000m/5000m @ Mizzou)

Sat(3/27) 7 am Leave Drury(1500m @ Mizzou)
3000m/5000m: Off

Sun(3/28) 1500m: Off
3000m/5000m: OYO/10-14 miles

Mon(3/29) 6:30 am 6-8 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 14

Track Training: Week of March 14

Sun(3/14) 7:30 am 10-14 miles @ Lake Springfield

Mon(3/15) 6:30 am 7-9 miles

Tue(3/16) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(3/17) 6:20 am 7-9 miles

Thu(3/18) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Fri(3/19) 6:30 am 7-10 miles

Sat(3/20) off

Sun(3/21) OYO/10-14 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 7

Track Training: Week of March 7

Sun(3/7) 7:15 am 10-14 miles @ Bread Co.(Elm & Nat.)

Mon(3/8) 6:30 am 7-9 miles

Tue(3/9) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(3/10) 6:30 am 7-9 miles

Thu(3/11) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Fri(3/12) 6:30 am 7-10 miles

Sat(3/13) off Clocks Forward!

Sun(3/14) 7:30 am 10-14 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Track Training: Week of February 28

Track Training: Week of February 28

Sun(2/28) off

Mon(3/1) OYO/7-9 miles

Tue(3/2) 4:20 pm 6-8 miles w/ strength training

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

Thu(3/4) 4:20 pm 6-8 miles w/ strength training

Fri(3/5) 6:30 am 7-12 miles

Sat(3/6) off

Sun(3/7) 7:15 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of February 21

Track Training: Week of February 21:

Sun(2/21) 7:15 am 8-12 miles @ Bread Co.(Elm. & Nat.)

Mon(2/22) 6:30 am 6-8 miles

Tue(2/23) 4:20 pm 7-9 miles & strength training

Wed(2/24) 6:30 am 7-9 miles

Thu(2/25) 6:30 am 5-7 miles
3:00 pm Leave Drury for Springfield, IL(Pear Tree Inn)

Fri(2/26) GLVC Indoor T&F Meet @ Kenosha, WI(LaQuinta Inn)

Sat(2/27) GLVC Indoor T&F Meet(Kenosha, WI)

Sun(2/28) Off

Coach Van Arkel
417-873-7567

Track Training: Week of February 14

Track Training: Week of February 14:

Sun(2/14) 7:15 am 10-14 miles @ Bread Co.(Elm. & Nat.)

Mon(2/15) 6:20 am PICTURES & 6-8 miles

Tue(2/16) 4:20 pm 7-9 miles & strength training

Wed(2/17) 6:30 am 7-9 miles

Thu(2/18) 4:20 pm 7-9 miles & strength training

Fri(2/19) 6:30 am 8-10 miles

Sat(2/20) Off

Sun(2/21) 7:15 am 10-14 miles @

Coach Van Arkel
417-873-7567

Track Training: Week of February 7

Track Training: Week of Feb. 7:

Sun(2/7) Off

Mon(2/8) Men: 6:20 am 8-12 miles
Women: 6:30 am 8-12 miles

Tue(2/9) 4:20 pm 6-9 miles & strength training

Wed(2/10) 6:20 am 7-10 miles

Thu(2/11) 4:20 pm 6-9 miles & strength training

Fri(2/12) 2:00 pm Leave Drury for PSU Indoor Meet

Sat(2/13) Off

Sun(2/14) 10-12 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of January 31

Track Training: Week of Jan. 31:

Sun(1/31) 7:15 am 10-14 miles @ Bread Co.(Elm. & Nat.)

Mon(2/1) 6:30 am 6-8 miles

Tue(2/2) 4:20 pm 7-9 miles & strength training

Wed(2/3) 6:30 am 9-11 miles

Thu(2/4) 4:20 pm 7-9 miles & strength training

Fri(2/5) Women: 1:30 pm Leave Drury for UCM Indoor Meet
Men: OYO 6-8 miles

Sat(2/5) Men: 9:30 am Leave Drury for UCM Indoor Meet
Women: OYO 6-8 miles

Sun(2/6) Off

Coach Van Arkel
417-873-7567

Track Training: Week of January 24

Track Training: Week of Jan. 24:

Sun(1/24) 7:00 am 10-14 miles @ Bread Co.(Elm. & Nat.)

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

Tue(1/26) 4:20 pm 7-9 miles & strength training

Wed(1/27) 6:30 am 7-9 miles

Thu(1/28) 4:20 pm 7-9 miles & strength training

Fri(1/29) 3:30 pm Leave Drury for MSSU Indoor

Sat(1/30) 11:00 am Leave Drury for MSSU Indoor

Sun(1/31) 7:15 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Practice Starts Jan. 21 @ 4:30 PM

Practice starts Thursday Jan. 21 at 4:30 pm at the Fitness Center with a team meeting. Please run earlier if you can on your own. Cross Country is scheduled to do basketball concessions Thursday evening. See you then.

Track Training(1/17)

Sun(1/17) Long run of 10-14 miles(90 minutes)

Mon(1/18) 7-9 miles

Tue(1/19) 6-8 miles w/ smooth strides(6x80m) & strength training

Wed(1/20) OYO/7-9 miles w 6x hill repeats or 6x 200m @ 3k pace

Thu(1/21) OYO/6-8 miles & strength training
4:30 pm Team Meeting
5:00 pm Basketball Concessions(need 6-8 volunteers for 5 pm & 6-8 more for 7 pm)

Fri(1/22) 6:30 am 6-8 miles w/ hill repeats

Sat(1/23) off

Sun(1/24) 7:15 am 10-14 miles @ Bread Company(Elm & Nat.)

Coach Van Arkel
417-873-7567

Winter Off-Season Training(1/10)

Winter Off-Season Training:

One more week of base training. Make crunches, pushups, planks & dips part of the strength training routine.

Classes start Jan. 20, and practice will begin on Thursday, Jan. 21st at 4:30 pm.

Sun(1/10) 10-14 miles

Mon(1/11) 6-8 miles

Tues(1/12) 6-8 miles w/ strength training

Wed(1/13) 6-8 miles w/ 6x hill repeats(or 6x 300m @ 3000m pace)

Thur(1/14) 6-8 miles w/ strength training

Fri(1/15) 8-10 miles

Sat(1/16) Off

Sun(1/17) 10-14 miles

Coach Van Arkel

Winter Off-Season Training(1/3)

Sun(1/3) 10-14 miles

Mon(1/4) 6-8 miles

Tues(1/5) 6-8 miles w/ strength training

Wed(1/6) 6-8 miles w/ 6x hill repeats

Thur(1/7) 6-8 miles w/ strength training

Fri(1/8) 8-10 miles

Sat(1/9) Off

Sun(1/10) 10-14 miles

Coach Van Arkel

Winter Off-Season Training(12/27)

Winter Off-Season Training:

Do your best to train consistently and run as many days as possible, even in the snow and ice! The long run right now is the most important workout for everyone who will be racing 1500m & up during the spring.

Sun(12/27) 10-14 miles

Mon(12/28) 6-8 miles

Tues(12/29) 6-8 miles w/ strength training

Wed(12/30) 6-8 miles w/ 6x hill repeats

Thur(12/31) 6-8 miles w/ strength training

Fri(1/1) Off

Sat(1/2) 8-10 miles

Sun(1/3) 10-14 miles

Coach Van Arkel

Winter Off-Season Training(12/20)

Winter Off-Season Training:

Sun(12/20) 10-14 miles

Mon(12/21) 6-8 miles

Tues(12/22) 6-8 miles w/ strength training

Wed(12/23) 6-8 miles w/ 6x hill repeats

Thur(12/24) 6-8 miles w/ strength training

Fri(12/25) Off

Sat(12/26) 8-10 miles

Sun(12/27) 10-14 miles

Coach Van Arkel

Winter Off-Season Training(12/13)

Winter Off-Season Training:

Sun(12/13) OYO/10-14 miles

Mon(12/14) OYO/6-8 miles

Tues(12/15) OYO/6-8 miles w/ strength training

Wed(12/16) OYO/6-8 miles w/ 6x hill repeats

Thur(12/17) OYO/6-8 miles w/ strength training

Fri(12/18) OYO/8-10 miles

Sat(12/19) Off

Sun(12/20) OYO/10-14 miles

Coach Van Arkel

XC Banquet Dec. 4/Off-Season Training

Our Drury cross country teams will have their fall banquet on Friday Dec. 4 at 5:30 pm at Romano's Macoroni Grill on E. Battlefield in Springfield.

Off-season training:

Tues(12/1) 6:30 am 6-8 miles

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

Thur(12/3) 6:30 am 6-8 miles

Fri(12/4) OYO/6-8 miles

Sat(12/5) Off

Sun(12/6) OYO/10-14 miles

Mon(12/7) OYO/6-8 miles

Tues(12/8) 6:30 am 6-8 miles

Wed(12/9) OYO/No Practice due to chance of sleet/ice

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

Fri(12/11) OYO/6-8 miles


Coach Van Arkel

XC Training(11/8)

Drury XC Training(11/8):

Sun(11/8) Off

Mon(1//9) 6:30 am 8-10 miles

Tues(11/10) 6:00 am 10-12 miles @ Frisco Trail(W. Kearney)
4:30 pm strength training

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

Thur(11/12) 6:30 am 6-8 miles @ Silver Springs
4:30 pm 4 miles w/ strength training

Fri(11/13) 6:45 am 8-10 miles

Sat(11/14) 6-8 miles

Sun(11/15) 12-14 miles

Mon(11/16) 6:30 am 6-8 miles

Tues(11/17) 6:45 am 6-8 miles
4:30 pm strength training

Wed(11/18) 6:45 am 4-6 miles

Coach Van Arkel
417-873-7567

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