Here's a link to the cross country course we'll run at the GLVC XC meet to be held in Evansville, IN, at the USI campus on October 22:
http://www.usatf.org/routes/view.asp?rID=442582
Women run three 2K loops for 6K. Men run four 2K loops for 8K. Guys, this means you probably have to go thru 6K in under 24:00 to avoid getting lapped.
Coach Van Arkel
Saturday, July 30, 2011
Thursday, July 28, 2011
Fall XC Gear
Shoe orders have been placed, so hopefully everyone will have new shoes (best present ever!) at the start of practice. We will also hand out the following gear to all cross country runners soon after practice starts:
-Training Shoes & Socks
-Running/Racing Shorts
-Racing Singlets
-Short Sleeve Tee's
-Nike Rain Jackets
-Adidas Warmups
-Gym Sacks
-Duffle Bags
We will be using some gear handed out last year (track pants, long sleeve tops, hooded sweatshirts, backpacks) and we should have enough extras of these items for all incoming freshmen runners. A little later in the season we will order new long sleeve tops for all runners.
Coach Van Arkel
417-873-7567
-Training Shoes & Socks
-Running/Racing Shorts
-Racing Singlets
-Short Sleeve Tee's
-Nike Rain Jackets
-Adidas Warmups
-Gym Sacks
-Duffle Bags
We will be using some gear handed out last year (track pants, long sleeve tops, hooded sweatshirts, backpacks) and we should have enough extras of these items for all incoming freshmen runners. A little later in the season we will order new long sleeve tops for all runners.
Coach Van Arkel
417-873-7567
Saturday, July 23, 2011
XC Training: July 24 - August 6
XC Training: July 24 - August 6
Only four weeks until practice starts and then we will be running 60-70 miles/week and doing a long run around 12-14 miles. Mileage needs now to be somewhere between 50-60 miles/week or higher in order to be prepared for the work we do in the fall. Of course, it is hot everywhere and that is a reason to be careful and moderate the length of your runs. Be sure to hydrate before and after each run so your body is in the least amount of heat distress as possible.
The training week should look like this.
Sunday Long Run (75+ minutes)
Monday 6-8 miles w/ strength training
Tuesday 8-10 miles w/ strides
Wednesday 9-11 miles
Thursday 6-8 miles w/ strength training
Friday 8-10 miles w/ hill repeats
Saturday 6-8 miles or swim/bike
Coach Van Arkel
417-873-7567
Only four weeks until practice starts and then we will be running 60-70 miles/week and doing a long run around 12-14 miles. Mileage needs now to be somewhere between 50-60 miles/week or higher in order to be prepared for the work we do in the fall. Of course, it is hot everywhere and that is a reason to be careful and moderate the length of your runs. Be sure to hydrate before and after each run so your body is in the least amount of heat distress as possible.
The training week should look like this.
Sunday Long Run (75+ minutes)
Monday 6-8 miles w/ strength training
Tuesday 8-10 miles w/ strides
Wednesday 9-11 miles
Thursday 6-8 miles w/ strength training
Friday 8-10 miles w/ hill repeats
Saturday 6-8 miles or swim/bike
Coach Van Arkel
417-873-7567
Saturday, July 16, 2011
Single Most Important Workout
Our Single-Most Important Workout of the Summer:
The Long Run
6000m to 10000m cross country races are predominantly aerobic, and only a small percentage anaerobic, so our summer training must focus on aerobic volume in order to maximize aerobic capacity. A long run (>75:00) at a moderately easy conversational pace once a week is a great way to achieve that goal. The long aerobic run enlarges cardiac output, expands capillaries, increases red blood cells, leads to numerous positive metabolic adaptations within the cells of muscle fibers and improves running efficiency and economy. The bottom line is that, within reason, the more miles you run during the summer, the faster you will be during cross country season.
After practice starts we'll add more tempo runs and faster intervals to develop anaerobic capacity. In the meantime, we also want to stay as strong as possible (w/ hills & core work) and avoid illness and injury.
Coach Van Arkel
417-873-7567
The Long Run
6000m to 10000m cross country races are predominantly aerobic, and only a small percentage anaerobic, so our summer training must focus on aerobic volume in order to maximize aerobic capacity. A long run (>75:00) at a moderately easy conversational pace once a week is a great way to achieve that goal. The long aerobic run enlarges cardiac output, expands capillaries, increases red blood cells, leads to numerous positive metabolic adaptations within the cells of muscle fibers and improves running efficiency and economy. The bottom line is that, within reason, the more miles you run during the summer, the faster you will be during cross country season.
After practice starts we'll add more tempo runs and faster intervals to develop anaerobic capacity. In the meantime, we also want to stay as strong as possible (w/ hills & core work) and avoid illness and injury.
Coach Van Arkel
417-873-7567
Friday, July 8, 2011
XC Training: July 10 - July 23
XC Training: July 10 - July 23
This is the middle two week period of summer training. Mileage should gradually increase with daily running. If you are experiencing sharp pains or extreme soreness and are injured and cannot run please let me know so we can talk about getting better and doing some cross training in the meantime.
The training week might look like this.
Sunday Long Run (75+ minutes)
Monday 5-7 miles w/ strength training
Tuesday 7-9 miles w/ strides
Wednesday 8-10 miles
Thursday 5-7 miles w/ strength training
Friday 7-9 miles w/ hill repeats
Saturday 6-8 miles or swim/bike
Coach Van Arkel
417-873-7567
This is the middle two week period of summer training. Mileage should gradually increase with daily running. If you are experiencing sharp pains or extreme soreness and are injured and cannot run please let me know so we can talk about getting better and doing some cross training in the meantime.
The training week might look like this.
Sunday Long Run (75+ minutes)
Monday 5-7 miles w/ strength training
Tuesday 7-9 miles w/ strides
Wednesday 8-10 miles
Thursday 5-7 miles w/ strength training
Friday 7-9 miles w/ hill repeats
Saturday 6-8 miles or swim/bike
Coach Van Arkel
417-873-7567
Wednesday, June 29, 2011
XC Info/Shoes!
Important information for all cross country runners:
TRAINING SHOES: We will be ordering training shoes soon so each runner on the team has a new pair of trainers in the fall. All runners need to contact Coach Van Arkel(xcountry@drury.edu) with their training shoe brand, model and size(no experimental or beta models; only tried and true).
PHYSICALS: Physicals for all runners(new and returning) will be given by the Drury team doctors and staff on Monday, August 22, at 5:45 pm at the Fitness Center.
MEDICAL FORMS: All runners must have all athletic department medical forms, including insurance card(front & back) on file with the trainers BEFORE August 22. Signed forms can be returned to the athletic trainers or mailed to Jon Van Arkel @ Drury Athletics; 900 N. Benton; Springfield, MO 65802, or also faxed to Coach Van Arkel(fax# 303-362-7556). Links to the medical forms are on this blog and on the Drury Panthers Athletic Training web page.
FRESHMEN ELIGIBILITY: Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Eligibility Center to confirm academic eligibility. Also, in order to receive a "final" amateurism certification, you will need to revisit the Eligibility website, access your file and request a final decision for both DII cross country AND track. This MUST be done soon so rosters can be finalized.
GEAR: At the beginning of practice we will hand out the following gear: Training shoes, socks, large duffel bags, gym sacks, warmups, rain jackets, racing shorts, racing singlets and possibly other training/racing apparel. Runners are responsible for providing their own racing spikes.
T-SHIRTS: We will have Drury running t-shirts available for all runners on the team shortly after practice starts and extras for family/friends/boosters to purchase as part of our fundraising efforts for the team.
PRACTICES: Our first team meeting will be Sunday, August 21, at 5 pm at the Fitness Center. Our first running practice will be Tuesday, August 23, at 6:30 am at the Fitness Center.
HOUSING: Runners will be able to move into campus housing as early as Friday, August 19. Contact Security to obtain your key.
Coach Van Arkel
417-873-7567
TRAINING SHOES: We will be ordering training shoes soon so each runner on the team has a new pair of trainers in the fall. All runners need to contact Coach Van Arkel(xcountry@drury.edu) with their training shoe brand, model and size(no experimental or beta models; only tried and true).
PHYSICALS: Physicals for all runners(new and returning) will be given by the Drury team doctors and staff on Monday, August 22, at 5:45 pm at the Fitness Center.
MEDICAL FORMS: All runners must have all athletic department medical forms, including insurance card(front & back) on file with the trainers BEFORE August 22. Signed forms can be returned to the athletic trainers or mailed to Jon Van Arkel @ Drury Athletics; 900 N. Benton; Springfield, MO 65802, or also faxed to Coach Van Arkel(fax# 303-362-7556). Links to the medical forms are on this blog and on the Drury Panthers Athletic Training web page.
FRESHMEN ELIGIBILITY: Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Eligibility Center to confirm academic eligibility. Also, in order to receive a "final" amateurism certification, you will need to revisit the Eligibility website, access your file and request a final decision for both DII cross country AND track. This MUST be done soon so rosters can be finalized.
GEAR: At the beginning of practice we will hand out the following gear: Training shoes, socks, large duffel bags, gym sacks, warmups, rain jackets, racing shorts, racing singlets and possibly other training/racing apparel. Runners are responsible for providing their own racing spikes.
T-SHIRTS: We will have Drury running t-shirts available for all runners on the team shortly after practice starts and extras for family/friends/boosters to purchase as part of our fundraising efforts for the team.
PRACTICES: Our first team meeting will be Sunday, August 21, at 5 pm at the Fitness Center. Our first running practice will be Tuesday, August 23, at 6:30 am at the Fitness Center.
HOUSING: Runners will be able to move into campus housing as early as Friday, August 19. Contact Security to obtain your key.
Coach Van Arkel
417-873-7567
Saturday, June 25, 2011
XC Training; June 26-July 9
Time for our team to start paying attention to training mileage and specific workouts. For this next two week period (2nd of five summer two-week blocks) I'm asking for consistent running (6/days week). The three specific weekly workouts include:
One long run (longer than 70 minutes for now) at a conversational pace;
One set of 4-6 strides/pickups (100m) done on the grass (barefoot would be fine) with gradual acceleration to 85% effort;
One set of 6-8 hill repeats (150-200m) run moderately hard on a gradual hill with exaggerated knee lift and arm swing.
Generally, training mileage can be moderately easy. Strength work should continue and include 2-3 weekly sets of pushups, crunches and planks(front & back), all of which can be done without going to a fitness center. You can also do other exercises(hammer curls,presses,dips and pullups), but these exercises should not interfere with your running or other workouts.
The training week might look like this.
Sunday Long Run (70+ minutes)
Monday 4-6 miles w/ strength training
Tuesday 6-8 miles w/ strides
Wednesday 7-9 miles
Thursday 4-6 miles w/ strength training
Friday 6-8 miles w/ hill repeats
Saturday 5-7 miles or swim/bike
Coach Van Arkel
417-873-7567
One long run (longer than 70 minutes for now) at a conversational pace;
One set of 4-6 strides/pickups (100m) done on the grass (barefoot would be fine) with gradual acceleration to 85% effort;
One set of 6-8 hill repeats (150-200m) run moderately hard on a gradual hill with exaggerated knee lift and arm swing.
Generally, training mileage can be moderately easy. Strength work should continue and include 2-3 weekly sets of pushups, crunches and planks(front & back), all of which can be done without going to a fitness center. You can also do other exercises(hammer curls,presses,dips and pullups), but these exercises should not interfere with your running or other workouts.
The training week might look like this.
Sunday Long Run (70+ minutes)
Monday 4-6 miles w/ strength training
Tuesday 6-8 miles w/ strides
Wednesday 7-9 miles
Thursday 4-6 miles w/ strength training
Friday 6-8 miles w/ hill repeats
Saturday 5-7 miles or swim/bike
Coach Van Arkel
417-873-7567
Sunday, June 19, 2011
Off-Season Training Overview
Off-Season Training Overview:
Running cross country is relatively simple (be the first to the finish line, as a team, over 6K or 10K). Training for cross country races is also, fortunately, relatively simple (train moderately hard and long for a number of months, recover and get more fit, train a little harder for a few weeks, recover some more and get still more fit, train even harder for a shorter time, rest and then be really fast when you race).
Training and getting more fit is a progression. The body adapts to increased stimuli (long and fast running) and gets stronger and faster over time. The idea is to start developing during the summer the different bioenergetic and biomechanic systems we rely on when we run cross country races. We'll build a strong foundation of training and gradually increase volume and intensity over the next few months to improve our level of fitness.
These key components make up the off-season cross country training plan:
1. Aerobic Fitness-Volume and mileage, not too hard, to improve endurance and efficiency. Consistency is important. 6K and 10K races are 80%-85% aerobic!
2. Leg Strength-Hill running to increase the strength of leg muscles, tendons and ligaments and improve form.
3. Core Strength-Resistance exercises designed to strengthen and stabilize the core/trunk/upper body.
4. Leg Speed-We'll start with strides (<100m) on grass during the summer and progress to faster running as we get closer to racing.
5. Nutrition-Pay attention to your diet. Eat healthy, watch your weight and hydrate before and after training runs.
6. Recovery/Sleep-Improvement occurs during the rest phase. If you don't give your body a chance to regenerate between hard workouts you risk injury, illness and burnout.
Notice we do not yet start running fast intervals until we have developed these other systems and until we are ready to start peaking for cross country races. Anaerobic fitness and speed will come later during the fall season. While increases in mileage and training need to be gradual, they also need to happen relatively early in the summer so conditioning can be consistent and productive for the 8-10 weeks before the cross country season starts. Expect a more specific workout schedule in just a few days.
Coach Van Arkel
417-873-7567
xcountry@drury.edu
Running cross country is relatively simple (be the first to the finish line, as a team, over 6K or 10K). Training for cross country races is also, fortunately, relatively simple (train moderately hard and long for a number of months, recover and get more fit, train a little harder for a few weeks, recover some more and get still more fit, train even harder for a shorter time, rest and then be really fast when you race).
Training and getting more fit is a progression. The body adapts to increased stimuli (long and fast running) and gets stronger and faster over time. The idea is to start developing during the summer the different bioenergetic and biomechanic systems we rely on when we run cross country races. We'll build a strong foundation of training and gradually increase volume and intensity over the next few months to improve our level of fitness.
These key components make up the off-season cross country training plan:
1. Aerobic Fitness-Volume and mileage, not too hard, to improve endurance and efficiency. Consistency is important. 6K and 10K races are 80%-85% aerobic!
2. Leg Strength-Hill running to increase the strength of leg muscles, tendons and ligaments and improve form.
3. Core Strength-Resistance exercises designed to strengthen and stabilize the core/trunk/upper body.
4. Leg Speed-We'll start with strides (<100m) on grass during the summer and progress to faster running as we get closer to racing.
5. Nutrition-Pay attention to your diet. Eat healthy, watch your weight and hydrate before and after training runs.
6. Recovery/Sleep-Improvement occurs during the rest phase. If you don't give your body a chance to regenerate between hard workouts you risk injury, illness and burnout.
Notice we do not yet start running fast intervals until we have developed these other systems and until we are ready to start peaking for cross country races. Anaerobic fitness and speed will come later during the fall season. While increases in mileage and training need to be gradual, they also need to happen relatively early in the summer so conditioning can be consistent and productive for the 8-10 weeks before the cross country season starts. Expect a more specific workout schedule in just a few days.
Coach Van Arkel
417-873-7567
xcountry@drury.edu
Thursday, June 16, 2011
Freshmen First Day June 24
I'll be available on June 24 for Freshmen First Day and would invite any incoming freshmen or returning runners to meet each other or ask questions of the coach on at 2:30 pm that day in the Findley Student Center (this is after the Alpha class meeting and before the Athletics presentation by AD Pat Atwell).
Coach Van Arkel
417-873-7567
Coach Van Arkel
417-873-7567
Saturday, June 11, 2011
XC Training
XC Training:
Hopefully, most runners have had several weeks of easy running after track season and are ready to begin building an aerobic base for cross country. Starting in mid-June we will want to be as consistent as possible with our training. Mileage will be higher later in the summer(50-60 for women/60-70 for men). For now, it is important to run almost every day with a day off once in a while to recover. We have ten weeks until cross country practice begins and we will structure the summer's running into five two-week periods.
For the next two weeks starting Sunday, June 12:
This is an introductory training week. Pace can be easy. Women should now be running an average of 6 miles a day or more, with a long run sometime during the week of 60 minutes or longer. Try to get around 40 miles this week. Men should be running an average of at least 7 miles a day with a long run of 70 minutes. Try to get around 50 miles this week. For now this is exclusively aerobic base training. Eventually we will add hill repeats and strides, but do not do speedwork or track running once we begin the buildup for cross country.
For core strength, at least twice during the week do two sets of crunches(2 x 25-50 repeats) and pushups(2 x 10-15) and planks(hold each position for :30). You can also add 2 sets of hammer curls to the routine if you have access to dumbbells.
In two weeks we will add a few more miles, a couple of specific running workouts and additional strength exercises.
Coach Van Arkel
417-873-7567
Hopefully, most runners have had several weeks of easy running after track season and are ready to begin building an aerobic base for cross country. Starting in mid-June we will want to be as consistent as possible with our training. Mileage will be higher later in the summer(50-60 for women/60-70 for men). For now, it is important to run almost every day with a day off once in a while to recover. We have ten weeks until cross country practice begins and we will structure the summer's running into five two-week periods.
For the next two weeks starting Sunday, June 12:
This is an introductory training week. Pace can be easy. Women should now be running an average of 6 miles a day or more, with a long run sometime during the week of 60 minutes or longer. Try to get around 40 miles this week. Men should be running an average of at least 7 miles a day with a long run of 70 minutes. Try to get around 50 miles this week. For now this is exclusively aerobic base training. Eventually we will add hill repeats and strides, but do not do speedwork or track running once we begin the buildup for cross country.
For core strength, at least twice during the week do two sets of crunches(2 x 25-50 repeats) and pushups(2 x 10-15) and planks(hold each position for :30). You can also add 2 sets of hammer curls to the routine if you have access to dumbbells.
In two weeks we will add a few more miles, a couple of specific running workouts and additional strength exercises.
Coach Van Arkel
417-873-7567
Sunday, May 1, 2011
Track Training: Week of May 1
Track Training: Week of May 1:
Sunday(5/1) 10-12 miles
Monday(5/2) 4:00 pm 5-7 miles
Tuesday(5/3) 4:45 pm 6-8 miles
Wednesday(5/4) 4:00 pm 5-7 miles w/ strength training
Thursday(5/5) 4:45 pm 5-7 miles & Team Meeting
Friday(5/6) Off
Saturday(5/7) GLVC T&F Meet
Sunday(5/8) GLVC T&F Meet
Monday(5/9) Track Banquet @ Phelps Grove
Coach Van Arkel
417-873-7567
Sunday(5/1) 10-12 miles
Monday(5/2) 4:00 pm 5-7 miles
Tuesday(5/3) 4:45 pm 6-8 miles
Wednesday(5/4) 4:00 pm 5-7 miles w/ strength training
Thursday(5/5) 4:45 pm 5-7 miles & Team Meeting
Friday(5/6) Off
Saturday(5/7) GLVC T&F Meet
Sunday(5/8) GLVC T&F Meet
Monday(5/9) Track Banquet @ Phelps Grove
Coach Van Arkel
417-873-7567
Saturday, April 23, 2011
Track Training: Week of April 24
Track Training: Week of April 24:
Sunday(4/24) Off
Monday(4/25) 4:00 pm 6-8 miles
Tuesday(4/26) 6:45 am Cross Country Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/27) 7:00 am 8-10 miles
Thursday(4/28) 4:30 pm 5-7 miles
8:00 pm Athletics Awards w/ Dessert
Friday(4/29) Noon Coach Keeton's Bus Leaves Drury
3:00 pm Coach Van Arkel's Van Leaves Drury for MSSU
Saturday(4/30) Off
Sunday(5/1) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday(4/24) Off
Monday(4/25) 4:00 pm 6-8 miles
Tuesday(4/26) 6:45 am Cross Country Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/27) 7:00 am 8-10 miles
Thursday(4/28) 4:30 pm 5-7 miles
8:00 pm Athletics Awards w/ Dessert
Friday(4/29) Noon Coach Keeton's Bus Leaves Drury
3:00 pm Coach Van Arkel's Van Leaves Drury for MSSU
Saturday(4/30) Off
Sunday(5/1) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday, April 17, 2011
Track Training: Week of April 17
Track Training: Week of April 17:
Sunday(4/17) Off
Monday(4/18) 4:00 pm 6-10 miles
Tuesday(4/19) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/20) 4:00 pm 8-10 miles
Thursday(4/21) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(422) 7:00 am 6-8 miles
Saturday(4/23) 8:45 am Leave Drury for Rolla
Sunday(4/24) Off
Coach Van Arkel
417-873-7567
Sunday(4/17) Off
Monday(4/18) 4:00 pm 6-10 miles
Tuesday(4/19) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/20) 4:00 pm 8-10 miles
Thursday(4/21) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(422) 7:00 am 6-8 miles
Saturday(4/23) 8:45 am Leave Drury for Rolla
Sunday(4/24) Off
Coach Van Arkel
417-873-7567
Sunday, April 10, 2011
Track Training: Week of April 10
Track Training: Week of April 10:
Sunday(4/10) 7:30 am 10-16 miles
Monday(4/11) 4:00 pm 6-8 miles
Tuesday(4/12) 6:45 am Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/13) OYO/8-10 miles
Thursday(4/14) OYO/6-8 miles
Friday(4/15) Noon Leave Drury for Wichita State
Saturday(4/16) Wichita State
Sunday(4/17) Off
Coach Van Arkel
417-873-7567
Sunday(4/10) 7:30 am 10-16 miles
Monday(4/11) 4:00 pm 6-8 miles
Tuesday(4/12) 6:45 am Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/13) OYO/8-10 miles
Thursday(4/14) OYO/6-8 miles
Friday(4/15) Noon Leave Drury for Wichita State
Saturday(4/16) Wichita State
Sunday(4/17) Off
Coach Van Arkel
417-873-7567
Saturday, April 2, 2011
Track Training: Week of April 3
Track Training: Week of April 3:
Sunday(4/3) OYO or 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)
Monday(4/4) 4:00 pm 6-10 miles
Tuesday(4/5) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/6) 4:00 pm 8-10 miles
Thursday(4/7) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(4/8) 6:45 am 8-10 miles @ Phelps Grove
Saturday(4/9) Off
Sunday(4/10) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Coach Van Arkel
417-873-7567
Sunday(4/3) OYO or 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)
Monday(4/4) 4:00 pm 6-10 miles
Tuesday(4/5) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/6) 4:00 pm 8-10 miles
Thursday(4/7) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(4/8) 6:45 am 8-10 miles @ Phelps Grove
Saturday(4/9) Off
Sunday(4/10) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Coach Van Arkel
417-873-7567
Saturday, March 26, 2011
Track Training: Week of March 27
Track Training: Week of March 27:
Sunday(3/27) OYO/10-16 miles
Monday(3/28) 7:00 am 6-8 miles
Tuesday(3/29) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/30) 4:00 pm 8-10 miles
Thursday(3/31) 4:30 pm 6-8 miles
Friday(4/1) Missouri Relays
Saturday(4/2) Missouri Relays
Sunday(4/3) OYO or 7:30 am 10-16 miles at Bread Co.
Coach Van Arkel
417-873-7567
Sunday(3/27) OYO/10-16 miles
Monday(3/28) 7:00 am 6-8 miles
Tuesday(3/29) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/30) 4:00 pm 8-10 miles
Thursday(3/31) 4:30 pm 6-8 miles
Friday(4/1) Missouri Relays
Saturday(4/2) Missouri Relays
Sunday(4/3) OYO or 7:30 am 10-16 miles at Bread Co.
Coach Van Arkel
417-873-7567
Friday, March 18, 2011
Track Training: Week of March 20
Track Training: Week of March 20:
Sun(3/20) OYO/10-16 miles
Mon(3/21) OYO/7-9 miles
Tue(3/22) OYO/6-8 miles w/ strength training
Wed(3/23) OYO/8-12 miles(20:00 tempo/negative split)
Thu(3/24) OYO/6-8 miles w/ strength training
Fri(3/25) OYO/8-10 miles w/ 1:00/2:00 repeats
Sat(3/26) OYO/6-8 miles w/ strength training
Sun(3/27) OYO/10-16 miles
Mon(3/28) 7:00 am 6-8 miles
Coach Van Arkel
417-873-7567
Sun(3/20) OYO/10-16 miles
Mon(3/21) OYO/7-9 miles
Tue(3/22) OYO/6-8 miles w/ strength training
Wed(3/23) OYO/8-12 miles(20:00 tempo/negative split)
Thu(3/24) OYO/6-8 miles w/ strength training
Fri(3/25) OYO/8-10 miles w/ 1:00/2:00 repeats
Sat(3/26) OYO/6-8 miles w/ strength training
Sun(3/27) OYO/10-16 miles
Mon(3/28) 7:00 am 6-8 miles
Coach Van Arkel
417-873-7567
Saturday, March 12, 2011
Track Training: Week of March 13
Track Training: Week of March 13:
Sunday(3/13) 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)
Monday(3/14) OYO/6-10 miles
Tuesday(3/15) 6:45 am Team Pictures/6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/16) 4:00 pm 8-10 miles
Thursday(3/17) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/18) 7:00 am 8-10 miles
Saturday(3/19) Off
Sunday(3/20) OYO/10-16 miles
Coach Van Arkel
417-873-7567
Sunday(3/13) 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)
Monday(3/14) OYO/6-10 miles
Tuesday(3/15) 6:45 am Team Pictures/6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/16) 4:00 pm 8-10 miles
Thursday(3/17) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/18) 7:00 am 8-10 miles
Saturday(3/19) Off
Sunday(3/20) OYO/10-16 miles
Coach Van Arkel
417-873-7567
Sunday, March 6, 2011
Track Training: Week of March 6
Track Training: Week of March 6:
Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield
Monday(3/7) OYO/6-10 miles
Tuesday(3/8) 6:45am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/9) 4:00 pm 8-10 miles
Thursday(3/10) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/11) 6:45 am 8-10 miles
Saturday(3/12) Off
Sunday(3/13) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield
Monday(3/7) OYO/6-10 miles
Tuesday(3/8) 6:45am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/9) 4:00 pm 8-10 miles
Thursday(3/10) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/11) 6:45 am 8-10 miles
Saturday(3/12) Off
Sunday(3/13) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday, February 27, 2011
Track Training: Week of Feb. 27
Track Training: Week of February 27:
Sunday(2/27) OYO
Monday(2/28) 4:00 pm 6-10 miles
Tuesday(3/1) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/2) 6:45 am 8-12 miles
Thursday(3/3) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/4) 7:00 am 8-10 miles
Saturday(3/5) Off
Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield
Coach Van Arkel
417-873-7567
Sunday(2/27) OYO
Monday(2/28) 4:00 pm 6-10 miles
Tuesday(3/1) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/2) 6:45 am 8-12 miles
Thursday(3/3) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/4) 7:00 am 8-10 miles
Saturday(3/5) Off
Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield
Coach Van Arkel
417-873-7567
Sunday, February 20, 2011
Track Training: Week of Feb. 20
Track Training: Week of February 20:
Sunday(2/20) 7:30 am 10-16 miles
Monday(2/21) Off
Tuesday(2/22) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/23) 4:00 pm 8-10 miles
Thursday(2/24) 7:00 am 6-8 miles
2:30 pm Leave Drury for Springfield, IL
Friday(2/25) 7:30 am Leave for Kenosha, WI
Saturday(2/26) GLVC Indoor T&F @ Wisconsin-Parkside
Sunday(2/27) 7:30 am Off
Coach Van Arkel
417-873-7567
Sunday(2/20) 7:30 am 10-16 miles
Monday(2/21) Off
Tuesday(2/22) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/23) 4:00 pm 8-10 miles
Thursday(2/24) 7:00 am 6-8 miles
2:30 pm Leave Drury for Springfield, IL
Friday(2/25) 7:30 am Leave for Kenosha, WI
Saturday(2/26) GLVC Indoor T&F @ Wisconsin-Parkside
Sunday(2/27) 7:30 am Off
Coach Van Arkel
417-873-7567
Saturday, February 12, 2011
Track Training: Week of Feb. 13
Track Training: Week of February 13:
Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Monday(2/14) 4:00 pm 6-10 miles
5:00 pm Basketball Concessions
Tuesday(2/15) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/16) 4:00 pm 8-12 miles
Thursday(2/17) 7:00 am 6-8 miles
4:30 pm strength training
Friday(2/18) 2:30 pm Leave Drury for Warrensburg, MO
Saturday(2/19) Off
Sunday(2/20) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Coach Van Arkel
417-873-7567
Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Monday(2/14) 4:00 pm 6-10 miles
5:00 pm Basketball Concessions
Tuesday(2/15) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/16) 4:00 pm 8-12 miles
Thursday(2/17) 7:00 am 6-8 miles
4:30 pm strength training
Friday(2/18) 2:30 pm Leave Drury for Warrensburg, MO
Saturday(2/19) Off
Sunday(2/20) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Coach Van Arkel
417-873-7567
Saturday, February 5, 2011
Track Training: Week of Feb. 6
Track Training: Week of February 6:
Sunday(2/6) 7:30 am 10-18 miles @ Bread Co.(Elm & Nat.)
Monday(2/7) OYO 6-10 miles
Tuesday(2/8) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/9) 4:00 pm 8-12 miles
Thursday(2/10) 4:30 pm 8-10 miles w/ strength training
Friday(2/11) 7:00 am 10-12 miles
Saturday(2/12) Off
Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)
Coach Van Arkel
417-873-7567
Sunday(2/6) 7:30 am 10-18 miles @ Bread Co.(Elm & Nat.)
Monday(2/7) OYO 6-10 miles
Tuesday(2/8) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/9) 4:00 pm 8-12 miles
Thursday(2/10) 4:30 pm 8-10 miles w/ strength training
Friday(2/11) 7:00 am 10-12 miles
Saturday(2/12) Off
Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)
Coach Van Arkel
417-873-7567
Sunday, January 30, 2011
Track Training: Week of Jan. 30
Track Training: Week of January 30:
Sunday(1/30) 7:30 am 10-18 miles @ Frisco Trail
Monday(1/31) OYO 6-10 miles
Tuesday(2/1) Off
Wednesday(2/2) Off
Thursday(2/3) 4:30 pm 8-10 miles w/ strength training
Friday(2/4) 7:00 am 8-10 miles
Saturday(2/5) 9:00 am 6-8 miles w/ strength training
Sunday(2/6) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday(1/30) 7:30 am 10-18 miles @ Frisco Trail
Monday(1/31) OYO 6-10 miles
Tuesday(2/1) Off
Wednesday(2/2) Off
Thursday(2/3) 4:30 pm 8-10 miles w/ strength training
Friday(2/4) 7:00 am 8-10 miles
Saturday(2/5) 9:00 am 6-8 miles w/ strength training
Sunday(2/6) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Saturday, January 22, 2011
Track Training: Week of Jan. 23
Track Training: Week of January 23:
Sunday(1/23) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)
Monday(1/24) 4:00 pm 6-10 miles
Tuesday(1/25) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(1/26) 4:00 pm 8-12 miles
Thursday(1/27) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(1/28) 7:00 am Leave Drury for Lawrence, KS
7:00 am 8-10 miles @ Phelps Grove
Saturday(1/29) Off
Sunday(1/30) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)
Coach Van Arkel
417-873-7567
Sunday(1/23) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)
Monday(1/24) 4:00 pm 6-10 miles
Tuesday(1/25) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(1/26) 4:00 pm 8-12 miles
Thursday(1/27) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(1/28) 7:00 am Leave Drury for Lawrence, KS
7:00 am 8-10 miles @ Phelps Grove
Saturday(1/29) Off
Sunday(1/30) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)
Coach Van Arkel
417-873-7567
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