Track Training: Week of Feb. 26:
Sunday(2/26) Off
Monday(2/27) 4:00 pm 8-10 miles
Tuesday(2/28) 4:30 pm 5-7 miles w/ strength training
Wednesday(2/29) 4:00 pm 8-10 miles
Thursday(3/1) 4:30 pm 5-7 miles w/ strength training
Friday(3/2) 4:00 pm 8-10 miles
Saturday(3/3) Off
Sunday(3/4) 7:30 am 10-14 miles @ Bread Co (East Sunshine)
Coach Van Arkel
417-873-7567
Saturday, February 25, 2012
Saturday, February 18, 2012
Track Training: Week of Feb. 19
Track Training: Week of February 19:
Sunday(2/19) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)
Monday(2/20) OYO 6-8 miles w/ strength training
Tuesday(2/21) 7:00 am Team Meeting & 5-7 miles
Wednesday(2/22) 4:00 pm 6-8 miles w/ strength training
Thursday(2/23) OYO 5-7 miles
3:00 pm Leave Drury for Sprfld, IL
Friday(2/24) GLVC Meet @ Kenosha, WI
Saturday(2/25) GLVC Meet
Sunday(2/26) Off
Monday(2/27) 4:00 pm 8-10 miles
Coach Van Arkel
417-873-7567
Sunday(2/19) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)
Monday(2/20) OYO 6-8 miles w/ strength training
Tuesday(2/21) 7:00 am Team Meeting & 5-7 miles
Wednesday(2/22) 4:00 pm 6-8 miles w/ strength training
Thursday(2/23) OYO 5-7 miles
3:00 pm Leave Drury for Sprfld, IL
Friday(2/24) GLVC Meet @ Kenosha, WI
Saturday(2/25) GLVC Meet
Sunday(2/26) Off
Monday(2/27) 4:00 pm 8-10 miles
Coach Van Arkel
417-873-7567
Thursday, February 2, 2012
Track Training: Weeks of Feb. 5 & 12
Track Training: Week of Feb. 5 and Feb. 12:
Sunday(2/5) Off
Monday(2/6) 6:30 am 8-12 miles
Tuesday(2/7) 4:30 pm 5-7 miles w/ strength training
Wednesday(2/8) 4:00 pm 8-10 miles
Thursday(2/9) 6:45 am Team Pictures/Meeting
OYO 5-7 miles w/ strength training
Friday(2/10) 4:00 pm 8-10 miles
Saturday(2/11) Off
Sunday(2/12) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat)
Monday(2/13) 4:00 pm 5-7 miles w/ strength training
Tuesday(2/14) 4:30 pm 6-8 miles
Wednesday(2/15) 4:00 pm 6-8 miles w/ strength training
Thursday(2/16) 4:30 pm 5-7 miles
Friday(2/17) 4:00 pm 8-10 miles
10:15 am Leave Drury for UCM
Saturday(2/18) Off
Sunday(2/19) 7:30 am 10-14 miles @ Bread Co. (Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday(2/5) Off
Monday(2/6) 6:30 am 8-12 miles
Tuesday(2/7) 4:30 pm 5-7 miles w/ strength training
Wednesday(2/8) 4:00 pm 8-10 miles
Thursday(2/9) 6:45 am Team Pictures/Meeting
OYO 5-7 miles w/ strength training
Friday(2/10) 4:00 pm 8-10 miles
Saturday(2/11) Off
Sunday(2/12) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat)
Monday(2/13) 4:00 pm 5-7 miles w/ strength training
Tuesday(2/14) 4:30 pm 6-8 miles
Wednesday(2/15) 4:00 pm 6-8 miles w/ strength training
Thursday(2/16) 4:30 pm 5-7 miles
Friday(2/17) 4:00 pm 8-10 miles
10:15 am Leave Drury for UCM
Saturday(2/18) Off
Sunday(2/19) 7:30 am 10-14 miles @ Bread Co. (Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday, January 29, 2012
Track Training: Week of Jan. 29
Track Training: Week of January 29:
Sunday(1/29) Off
Monday(1/30) 6:30 am 8-12 miles
Tuesday(1/31) 4:30 pm 5-7 miles
Wednesday(2/1) 4:00 pm 8-10 miles w/ strength training
Thursday(2/2) 4:30 pm 5-7 miles
Friday(2/3) OYO 5-7 miles
1:00 pm Leave Women Drury for UCM
Saturday(2/4) 9:00 am Men Leave Drury for UCM
Sunday(2/5) Off
Coach Van Arkel
417-873-7567
Sunday(1/29) Off
Monday(1/30) 6:30 am 8-12 miles
Tuesday(1/31) 4:30 pm 5-7 miles
Wednesday(2/1) 4:00 pm 8-10 miles w/ strength training
Thursday(2/2) 4:30 pm 5-7 miles
Friday(2/3) OYO 5-7 miles
1:00 pm Leave Women Drury for UCM
Saturday(2/4) 9:00 am Men Leave Drury for UCM
Sunday(2/5) Off
Coach Van Arkel
417-873-7567
Friday, January 20, 2012
Track Training: Week of Jan. 22
Track Training: Week of January 22:
Sunday(1/22) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)
Monday(1/23) 4:00 pm 6-10 miles w/ strength training
Tuesday(1/24) 6:45 am Team Meeting
4:30 pm 5-7 miles
Wednesday(1/25) 7:00 am 6-8 miles
Thursday(1/26) 4:30 pm 5-7 miles w/ strength training
4:30 pm Basketball Concessions
Friday(1/27) 2:30 pm Leave Drury for MSSU
7:00 am 6-8 miles
Saturday(1/28) 8:15 am Leave Drury for MSSU
Sunday(1/29) Off
Coach Van Arkel
417-873-7567
Sunday(1/22) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)
Monday(1/23) 4:00 pm 6-10 miles w/ strength training
Tuesday(1/24) 6:45 am Team Meeting
4:30 pm 5-7 miles
Wednesday(1/25) 7:00 am 6-8 miles
Thursday(1/26) 4:30 pm 5-7 miles w/ strength training
4:30 pm Basketball Concessions
Friday(1/27) 2:30 pm Leave Drury for MSSU
7:00 am 6-8 miles
Saturday(1/28) 8:15 am Leave Drury for MSSU
Sunday(1/29) Off
Coach Van Arkel
417-873-7567
Monday, January 16, 2012
First Spring Track Practice Jan. 18 @ 6:30 am
Our first spring track practice will be Wednesday January 18 at 6:30 am. We'll start with a team meeting and then a short run and try to set a practice schedule for upcoming weeks. Please plan to run/workout this week on Thursday afternoon at 4:30 pm, Friday morning at 7:00 am and Sunday morning at 7:30 am.
Coach Van Arkel
Coach Van Arkel
Monday, January 9, 2012
Track Training: Week of Jan. 8
Winter Off-Season Training:
One more week of base training with one set of hills or repeats and two core strength workouts. Make crunches, pushups, planks & dips part of the strength training routine.
Classes start Jan. 17, and practice will begin on Wednesday, Jan. 18, at 6:30 am.
Sun(1/8) 11-14 miles
Mon(1/9) 6-8 miles
Tues(1/10) 8-10 miles w/ strength training
Wed(1/11) 6-8 miles w/ 6x hill repeats(or 6x 300m @ 3000m pace)
Thur(1/12) 8-10 miles w/ strength training
Fri(1/13) 6-8 miles
Sat(1/14) 4-6 miles
Sun(1/15) 11-14 miles
Coach Van Arkel
417-873-7567
One more week of base training with one set of hills or repeats and two core strength workouts. Make crunches, pushups, planks & dips part of the strength training routine.
Classes start Jan. 17, and practice will begin on Wednesday, Jan. 18, at 6:30 am.
Sun(1/8) 11-14 miles
Mon(1/9) 6-8 miles
Tues(1/10) 8-10 miles w/ strength training
Wed(1/11) 6-8 miles w/ 6x hill repeats(or 6x 300m @ 3000m pace)
Thur(1/12) 8-10 miles w/ strength training
Fri(1/13) 6-8 miles
Sat(1/14) 4-6 miles
Sun(1/15) 11-14 miles
Coach Van Arkel
417-873-7567
Sunday, December 18, 2011
Track Training: Weeks of Dec. 18 & 25 & Jan. 1
1500m & 3000m & 5000m &100000m Training for Dec. 18 thru Jan. 8:
The next few weeks should be about building our distance base (volume and mileage) with a long run each week somewhere between 75 minutes and 90 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 (planks,crunches,pushups) after those runs. Except for the hills, all other runs can be done at a conversational pace. Try to run as much as possible on trails or grass.
After Jan. 8 we will add a few more miles and a couple of faster training runs each week. When we get back to campus in mid-January we'll plan specific workouts consistent with our indoor track season. Don't expect to do much speed work in January or February, especially if you'll be racing longer distances during the outdoor track season.
Sunday(12/18) Long run of 11-14 miles
Monday 6-8 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 8-10 miles
Thursday 5-7 miles w/ hills & strength training
Friday 8-10 miles
Saturday 6-8 miles or cross training
Sunday(12/25) Long run 11-14 miles
Monday 6-8 miles
Tuesday 6-8 miles w/ hills & strength training
Wednesday 8-10 miles
Thursday 6-8 miles w/ hills & strength training
Friday 7-9 miles
Saturday 6-8 miles
Sunday(1/1) Easy Run
Monday Long Run 11-14 miles
Tuesday 6-8 miles
Wednesday 5-7 miles w/ hills & strength training
Thursday 8-10 miles
Friday 5-7 miles w/ hills & strength training
Saturday 7-9 miles
Coach Van Arkel
417-873-7567
The next few weeks should be about building our distance base (volume and mileage) with a long run each week somewhere between 75 minutes and 90 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 (planks,crunches,pushups) after those runs. Except for the hills, all other runs can be done at a conversational pace. Try to run as much as possible on trails or grass.
After Jan. 8 we will add a few more miles and a couple of faster training runs each week. When we get back to campus in mid-January we'll plan specific workouts consistent with our indoor track season. Don't expect to do much speed work in January or February, especially if you'll be racing longer distances during the outdoor track season.
Sunday(12/18) Long run of 11-14 miles
Monday 6-8 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 8-10 miles
Thursday 5-7 miles w/ hills & strength training
Friday 8-10 miles
Saturday 6-8 miles or cross training
Sunday(12/25) Long run 11-14 miles
Monday 6-8 miles
Tuesday 6-8 miles w/ hills & strength training
Wednesday 8-10 miles
Thursday 6-8 miles w/ hills & strength training
Friday 7-9 miles
Saturday 6-8 miles
Sunday(1/1) Easy Run
Monday Long Run 11-14 miles
Tuesday 6-8 miles
Wednesday 5-7 miles w/ hills & strength training
Thursday 8-10 miles
Friday 5-7 miles w/ hills & strength training
Saturday 7-9 miles
Coach Van Arkel
417-873-7567
Monday, December 12, 2011
Track Training: Week of Dec. 11
Track Training: Week of Dec. 11 (Finals Week!)
Sunday(12/11) OYO/10-14 miles
Monday(12/12) OYO/6-8 miles
Tuesday(12/13) OYO/6-8 miles w/ strength training
Wednesday(12/14) OYO/8-10 miles
Thursday(12/15) OYO/6-8 miles w/ strength training
Friday(12/16) OYO/8-10 miles
Saturday(12/17) Off
Coach Van Arkel
417-873-7567
Sunday(12/11) OYO/10-14 miles
Monday(12/12) OYO/6-8 miles
Tuesday(12/13) OYO/6-8 miles w/ strength training
Wednesday(12/14) OYO/8-10 miles
Thursday(12/15) OYO/6-8 miles w/ strength training
Friday(12/16) OYO/8-10 miles
Saturday(12/17) Off
Coach Van Arkel
417-873-7567
Saturday, December 3, 2011
Track Training: Week of Dec. 4
Track Training: Week of Dec. 4:
Sunday(12/4) OYO/10-14 miles
Monday(12/5) OYO/6-8 miles
Tuesday(12/6) OYO/6-8 miles w/ strength training
Wednesday(12/7) OYO/8-10 miles
Thursday(12/8) OYO/6-8 miles w/ strength training
Friday(12/9) OYO/8-10 miles
Saturday(12/10) Off
Coach Van Arkel
417-873-7567
Sunday(12/4) OYO/10-14 miles
Monday(12/5) OYO/6-8 miles
Tuesday(12/6) OYO/6-8 miles w/ strength training
Wednesday(12/7) OYO/8-10 miles
Thursday(12/8) OYO/6-8 miles w/ strength training
Friday(12/9) OYO/8-10 miles
Saturday(12/10) Off
Coach Van Arkel
417-873-7567
Friday, November 25, 2011
Track Training: Week of Nov. 27
Track Training: Week of Nov. 27:
Sunday(11/27) OYO/10-14 miles
Monday(11/28) 6:45 am 6-8 miles
Tuesday(11/29) 4:30 pm 6-8 miles w/ strength training
Wednesday(11/30) 6:45 am 8-10 miles
Thursday(12/1) 4:30 pm 4-5 miles w/ strength training
Friday(12/2) 9:00 am Leave Drury for KU
Saturday(12/3) Off
Coach Van Arkel
417-873-7567
Sunday(11/27) OYO/10-14 miles
Monday(11/28) 6:45 am 6-8 miles
Tuesday(11/29) 4:30 pm 6-8 miles w/ strength training
Wednesday(11/30) 6:45 am 8-10 miles
Thursday(12/1) 4:30 pm 4-5 miles w/ strength training
Friday(12/2) 9:00 am Leave Drury for KU
Saturday(12/3) Off
Coach Van Arkel
417-873-7567
Wednesday, November 9, 2011
Off-Season Training/Recovery
Off-Season Training for Nov. 13 thru Jan. 17:
After this current week of recovery and little, if any, running following the NCAA regional meet, distance and middle-distance runners will start the following week to develop a routine, build a distance base with mileage and become consistent with daily runs in preparation for track. We'll be practicing some between November 17 and December 2, but will then be running our own until the spring semester begins.
Starting later in November and continuing through the winter break plan for a long run each week 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 for leg strength. Add core strength exercises after those runs.
After Jan. 1 we will increase mileage. When we get back to campus in mid January we will plan specific workouts according to the events you'll race indoors and outdoors. Do not expect to do much speed work in January until after we have a good distance base and have done a fair amount of strength work.
Off-Season Training schedule for weeks of Nov. 13 & Nov. 20:
Sun(11/13) OYO/6-8 miles
Monday(11/14) OYO/6-8 miles
Tues(11/15) OYO/6-8 miles w/ strength training
Wed(11/16) OYO/6-8 miles
Thur(11/17) 4:30 pm 6-8 miles @ Fitness Center
Fri(11/18) OYO/6-8 miles
4:00-8:00 pm Cross Country Banquet at Lake Springfield Boathouse
(Chili Dinner at 6 pm)
Sat(11/19) Off
Sun(11/20) 7:30 am 8-10 miles @ Bread Co. (Elm & Nat.)
Mon(11/21) 7:00 am 6-8 miles
Tues(11/22) 7:00 am 6-8 miles w/ strength training
Wed(11/23) OYO/8-10 miles
Thur(11/24) OYO/6-8 miles
Fri(11/25) OYO/6-8 miles w/ strength training
Sat(11/26) Off
Sun(11/27) OYO/8-12 miles
Coach Van Arkel
417-873-7567
After this current week of recovery and little, if any, running following the NCAA regional meet, distance and middle-distance runners will start the following week to develop a routine, build a distance base with mileage and become consistent with daily runs in preparation for track. We'll be practicing some between November 17 and December 2, but will then be running our own until the spring semester begins.
Starting later in November and continuing through the winter break plan for a long run each week 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 for leg strength. Add core strength exercises after those runs.
After Jan. 1 we will increase mileage. When we get back to campus in mid January we will plan specific workouts according to the events you'll race indoors and outdoors. Do not expect to do much speed work in January until after we have a good distance base and have done a fair amount of strength work.
Off-Season Training schedule for weeks of Nov. 13 & Nov. 20:
Sun(11/13) OYO/6-8 miles
Monday(11/14) OYO/6-8 miles
Tues(11/15) OYO/6-8 miles w/ strength training
Wed(11/16) OYO/6-8 miles
Thur(11/17) 4:30 pm 6-8 miles @ Fitness Center
Fri(11/18) OYO/6-8 miles
4:00-8:00 pm Cross Country Banquet at Lake Springfield Boathouse
(Chili Dinner at 6 pm)
Sat(11/19) Off
Sun(11/20) 7:30 am 8-10 miles @ Bread Co. (Elm & Nat.)
Mon(11/21) 7:00 am 6-8 miles
Tues(11/22) 7:00 am 6-8 miles w/ strength training
Wed(11/23) OYO/8-10 miles
Thur(11/24) OYO/6-8 miles
Fri(11/25) OYO/6-8 miles w/ strength training
Sat(11/26) Off
Sun(11/27) OYO/8-12 miles
Coach Van Arkel
417-873-7567
Saturday, October 22, 2011
XC Training: Weeks of Oct. 23 & 30
Cross Country Training (10/23 & 10/30):
Sunday(10/23) Off
Monday(10/24) 6:30 am 8-10 miles
Tuesday(10/25) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(10/26) 6:30 am 8-10 miles
8:00 pm O'Reilly Center Auction Set-up
Thursday(10/27) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(10/28) 6:30 am 7-9 miles @ Phelps Grove
Saturday(10/29) Off
Sunday(10/30) OYO/8-10 miles
Monday(10/31) 6:45 am 6-8 miles
Tuesday(11/1) 4:30 pm 6-8 miles w/ strength training
Wednesday(11/2) 6:45 am 5-7 miles
Thursday(11/3) OYO 4-5 miles OR
7:00 am 4-5 miles
4:00 pm Leave Drury for
Springfield, IL (Hampton Inn)
Friday(11/4) 8:00 am Leave Sprfld, IL, for
Big Rapids, MI (Super 8)
Saturday(11/5) NCAA Reg. XC Meet @ Ferris St.
11:00 am Women's 6K
Noon Men's 10K
Friday (11/18) 4:00 pm XC Banquet
@ Lake Springfield Boathouse
6:00 pm Chili Dinner
Coach Van Arkel
417-873-7567
Sunday(10/23) Off
Monday(10/24) 6:30 am 8-10 miles
Tuesday(10/25) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(10/26) 6:30 am 8-10 miles
8:00 pm O'Reilly Center Auction Set-up
Thursday(10/27) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(10/28) 6:30 am 7-9 miles @ Phelps Grove
Saturday(10/29) Off
Sunday(10/30) OYO/8-10 miles
Monday(10/31) 6:45 am 6-8 miles
Tuesday(11/1) 4:30 pm 6-8 miles w/ strength training
Wednesday(11/2) 6:45 am 5-7 miles
Thursday(11/3) OYO 4-5 miles OR
7:00 am 4-5 miles
4:00 pm Leave Drury for
Springfield, IL (Hampton Inn)
Friday(11/4) 8:00 am Leave Sprfld, IL, for
Big Rapids, MI (Super 8)
Saturday(11/5) NCAA Reg. XC Meet @ Ferris St.
11:00 am Women's 6K
Noon Men's 10K
Friday (11/18) 4:00 pm XC Banquet
@ Lake Springfield Boathouse
6:00 pm Chili Dinner
Coach Van Arkel
417-873-7567
Sunday, October 9, 2011
XC Training: Weeks of Oct. 9 & 16
Cross Country Training (10/9 & 10/16):
Sunday(10/9) Off
Monday(10/10) 6:00 am 12-16 miles @ Frisco Trail
Tuesday(10/11) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(10/12) 4:15 pm 8-10 miles
Thursday(10/13) 6:45 am 5-7 miles
OR
4:30 pm 5-7 miles w/ strength training
Friday(10/14) 6:30 am 7-9 miles @ Phelps Grove
Saturday(10/15) Off
Sunday(10/16) 7:30 am 10-12 miles @ Lake Springfield
Monday(10/17) 6:45 am 6-8 miles
Tuesday(10/18) 4:30 pm 6-8 miles w/ strength training
Wednesday(10/19) OYO/6-8 miles
Thursday(10/20) 7:30 am 4-5 miles
4:00 pm Leave Drury
Friday(10/21) 8:00 am Leave St. Louis
6:00 pm GLVC Banquet
Saturday(10/22) GLVC XC Meet @ USI (Evansville, IN)
10:30 am Women's 6K
11:30 am Men's 8K
Sunday(10/23) Off
Monday(10/24) 6:00 am 10-12 miles
Coach Van Arkel
417-873-7567
Sunday(10/9) Off
Monday(10/10) 6:00 am 12-16 miles @ Frisco Trail
Tuesday(10/11) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(10/12) 4:15 pm 8-10 miles
Thursday(10/13) 6:45 am 5-7 miles
OR
4:30 pm 5-7 miles w/ strength training
Friday(10/14) 6:30 am 7-9 miles @ Phelps Grove
Saturday(10/15) Off
Sunday(10/16) 7:30 am 10-12 miles @ Lake Springfield
Monday(10/17) 6:45 am 6-8 miles
Tuesday(10/18) 4:30 pm 6-8 miles w/ strength training
Wednesday(10/19) OYO/6-8 miles
Thursday(10/20) 7:30 am 4-5 miles
4:00 pm Leave Drury
Friday(10/21) 8:00 am Leave St. Louis
6:00 pm GLVC Banquet
Saturday(10/22) GLVC XC Meet @ USI (Evansville, IN)
10:30 am Women's 6K
11:30 am Men's 8K
Sunday(10/23) Off
Monday(10/24) 6:00 am 10-12 miles
Coach Van Arkel
417-873-7567
Sunday, October 2, 2011
XC Training: Week of October 2
Drury Cross Country Training (10/2):
Sunday(10/2) Off
Monday(10/3) 6:00 am 12-15 miles
Tuesday(10/4) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(10/5) 6:30 am 8-10 miles @ Phelps Grove
Thursday(10/6) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(10/7) 7:00 am 5-7 miles
7:00 pm Dinner @ Heffington's
Saturday(10/8) 6:15 am Leave Drury for Missouri S&T
9:45 am Men's 8K
10:30 am Women's 5K
Sunday(10/9) Off
Monday(10/10) 6:00 am 12-15 miles
Coach Van Arkel
417-873-7567
Sunday(10/2) Off
Monday(10/3) 6:00 am 12-15 miles
Tuesday(10/4) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(10/5) 6:30 am 8-10 miles @ Phelps Grove
Thursday(10/6) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(10/7) 7:00 am 5-7 miles
7:00 pm Dinner @ Heffington's
Saturday(10/8) 6:15 am Leave Drury for Missouri S&T
9:45 am Men's 8K
10:30 am Women's 5K
Sunday(10/9) Off
Monday(10/10) 6:00 am 12-15 miles
Coach Van Arkel
417-873-7567
Thursday, September 29, 2011
Drury Cross Country Running Protocols
Drury Cross Country Protocols for Safe Distance Running:
1. Run defensively. Assume drivers cannot see you and are not looking out for you.
2. Run against traffic, single file if there are oncoming vehicles.
3. Obey traffic laws (red lights, etc).
4. Do not wear headsets.
5. Make yourself visible (light-colored clothing or flashing lights) if running in the dark.
5. Do not run in lightning. Seek shelter when there is a thunderstorm.
6. Avoid running alone. Run with others, especially in unfamiliar areas.
Coach Van Arkel
1. Run defensively. Assume drivers cannot see you and are not looking out for you.
2. Run against traffic, single file if there are oncoming vehicles.
3. Obey traffic laws (red lights, etc).
4. Do not wear headsets.
5. Make yourself visible (light-colored clothing or flashing lights) if running in the dark.
5. Do not run in lightning. Seek shelter when there is a thunderstorm.
6. Avoid running alone. Run with others, especially in unfamiliar areas.
Coach Van Arkel
Friday, September 16, 2011
XC Training: Weeks of Sept. 18 & 25
Cross Country Training (9/18 & 9/25):
Sunday(9/18) Off
Monday(9/19) 6:00 am 12-16 miles
Tuesday(9/20) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(9/21) 6:30 am 8-10 miles
Thursday(9/22) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(9/23) 6:30 am 7-9 miles @ Phelps Grove
Saturday(9/24) Off
Sunday(9/25) 7:00 am 12-14 miles @ Bread Co (Elm & Nat)
Monday(9/26) 6:30 6-8 miles
Tuesday(9/27) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(9/28) 6:30 am 8-10 miles
Thursday(9/29) 6:30 am 6-8 miles
4:30 pm strength training
Friday(9/30) 4:00 pm Leave Drury
Saturday(10/1) 6:00 am Leave Tulsa for
OSU Cowboy Jamboree (Stillwater, OK)
9:15 am Women's 5K
9:45 am Men's 8K
Sunday(10/2) Off
Monday(10/3) 6:00 am 12-15 miles
Coach Van Arkel
417-873-7567
Sunday(9/18) Off
Monday(9/19) 6:00 am 12-16 miles
Tuesday(9/20) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(9/21) 6:30 am 8-10 miles
Thursday(9/22) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(9/23) 6:30 am 7-9 miles @ Phelps Grove
Saturday(9/24) Off
Sunday(9/25) 7:00 am 12-14 miles @ Bread Co (Elm & Nat)
Monday(9/26) 6:30 6-8 miles
Tuesday(9/27) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(9/28) 6:30 am 8-10 miles
Thursday(9/29) 6:30 am 6-8 miles
4:30 pm strength training
Friday(9/30) 4:00 pm Leave Drury
Saturday(10/1) 6:00 am Leave Tulsa for
OSU Cowboy Jamboree (Stillwater, OK)
9:15 am Women's 5K
9:45 am Men's 8K
Sunday(10/2) Off
Monday(10/3) 6:00 am 12-15 miles
Coach Van Arkel
417-873-7567
Saturday, September 10, 2011
XC Training: Week of Sept. 11
Drury Cross Country Training (9/11):
Sunday(9/11) Off
Monday(9/12) 6:30 am 8-10 miles
Tuesday(9/13) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(9/14) 6:30 am 8-10 miles
Thursday(9/15) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(9/16) 7:00 am 5-7 miles
Saturday(9/17) 5:45 am Leave Drury for MSSU
8:30 am Women's 5K
9:15 am Men's 8K
Sunday(9/18) Off
Coach Van Arkel
417-873-7567
Sunday(9/11) Off
Monday(9/12) 6:30 am 8-10 miles
Tuesday(9/13) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(9/14) 6:30 am 8-10 miles
Thursday(9/15) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(9/16) 7:00 am 5-7 miles
Saturday(9/17) 5:45 am Leave Drury for MSSU
8:30 am Women's 5K
9:15 am Men's 8K
Sunday(9/18) Off
Coach Van Arkel
417-873-7567
Monday, September 5, 2011
XC Training: Week of Sept. 4
Drury Cross Country Training (9/4):
Sunday(9/4) OYO/6-8 miles
Monday(9/5) OYO/6-8 miles
Tuesday(9/6) 6:30 am 6-8 miles w/ hills
4:30 pm 3-4 miles w/ strength training
Wednesday(9/7) 6:30 am 8-10 miles
Thursday(9/8) 7:00 am Pictures & strength training
4:30 pm 6-8 miles miles
Friday(9/9) 6:30 am 8-10 miles
Saturday(9/10) 7:00 am 12-14 miles @ Lake Springfield
Sunday(9/11) Off
Coach Van Arkel
417-873-7567
Sunday(9/4) OYO/6-8 miles
Monday(9/5) OYO/6-8 miles
Tuesday(9/6) 6:30 am 6-8 miles w/ hills
4:30 pm 3-4 miles w/ strength training
Wednesday(9/7) 6:30 am 8-10 miles
Thursday(9/8) 7:00 am Pictures & strength training
4:30 pm 6-8 miles miles
Friday(9/9) 6:30 am 8-10 miles
Saturday(9/10) 7:00 am 12-14 miles @ Lake Springfield
Sunday(9/11) Off
Coach Van Arkel
417-873-7567
Sunday, August 28, 2011
XC Training: Week of Aug. 28
Drury Cross Country Training (8/28):
Sunday(8/28) 7:00 am 12-14 miles @ Lake Springfield
Monday(8/29) Off/OYO 3-5 miles
Tuesday(8/30) 6:30 am 6-8 miles w/ hills
4:30 pm 3-4 miles w/ strength training
Wednesday(8/31) 6:30 am 8-10 miles
Thursday(9/1) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(9/2) 6:30 am 8-10 miles
Saturday(9/3) 7:00 am 12-14 miles @ Bread Co. (Elm & Nat.)
Sunday(9/4) OYO/6-8 miles
Monday(9/5) OYO/6-8 miles
Tuesday(9/6) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training
Coach Van Arkel
417-873-7567
Sunday(8/28) 7:00 am 12-14 miles @ Lake Springfield
Monday(8/29) Off/OYO 3-5 miles
Tuesday(8/30) 6:30 am 6-8 miles w/ hills
4:30 pm 3-4 miles w/ strength training
Wednesday(8/31) 6:30 am 8-10 miles
Thursday(9/1) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(9/2) 6:30 am 8-10 miles
Saturday(9/3) 7:00 am 12-14 miles @ Bread Co. (Elm & Nat.)
Sunday(9/4) OYO/6-8 miles
Monday(9/5) OYO/6-8 miles
Tuesday(9/6) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training
Coach Van Arkel
417-873-7567
Saturday, August 20, 2011
XC Training: Week of Aug. 21
Drury XC Training:
Sunday(8/21) 4:30 pm Team Meeting @ Fitness Center (Shoes!)
Monday(8/22) 2:00 pm Required NCAA Meeting @ O'Reilly Center
5:45 pm Physicals @ Training Room
Tuesday(8/23) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-5 miles w/ strength training
Wednesday(8/24) 6:30 am 8-10 miles
Thursday(8/25) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(8/26) 6:30 am 8-10 miles @ Phelps Grove
Saturday(8/27) OYO/4-6 miles
Sunday(8/28) 7:00 am 12-14 miles @ Lake Springfield
Coach Van Arkel
417-873-7567
Sunday(8/21) 4:30 pm Team Meeting @ Fitness Center (Shoes!)
Monday(8/22) 2:00 pm Required NCAA Meeting @ O'Reilly Center
5:45 pm Physicals @ Training Room
Tuesday(8/23) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-5 miles w/ strength training
Wednesday(8/24) 6:30 am 8-10 miles
Thursday(8/25) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(8/26) 6:30 am 8-10 miles @ Phelps Grove
Saturday(8/27) OYO/4-6 miles
Sunday(8/28) 7:00 am 12-14 miles @ Lake Springfield
Coach Van Arkel
417-873-7567
Saturday, August 6, 2011
XC Training/Practice Schedule
Two more weeks of training before school/practice starts. Your running should be a continuation of everything you've done this summer. We are still base training (most mileage at conversational pace) but definitely also want to be doing hill repeats (one set of 6-8 150m-200m hill repeats run moderately hard on a gradual hill with exaggerated knee lift and arm swing) and core strength work (2-3 weekly sets of pushups, crunches, planks, hammer curls, dips and pullups)to supplement our mileage.
Once school starts we'll try to set a practice schedule the fits around classes as much as possible. As always, avoid 8 am classes if there is another section of the class that meets at a different time. We'll run most mornings, most weekends and have one day off each week (day off varies according to race schedule). You can plan on about 70 hours off from required practices during Labor Day weekend from Saturday morning Sept. 3 (we will run then) until Tuesday morning Sept. 6 (we will run then also). Remember, every runner is required to be at every practice unless in class.
XC Training Schedule Aug. 7 - Aug. 23:
Aug. 7(Sun) Long run of 10-14 miles(> 75 minutes)
Aug, 8(Mon) 7-9 miles w/ strength training
Aug. 9(Tues) 8-11 miles
Aug. 10(Wed) 7-9 miles
Aug. 11(Thur) 8-11 miles w/ strength training
Aug 12(Fri) 7-9 miles w/ hill repeats
Aug. 13(Sat) 5-7 miles or swim/bike
Aug. 14 (Sun) Long Run(>75 minutes)
Aug. 15(Mon) 7-9 miles w/ strength training
Aug. 16(Tues) 8-11 miles
Aug. 17(Wed) 7-9 miles w/ hill repeats
Aug. 18(Thur) 6-8 miles w/ strength training
Aug. 19(Fri) Move into Dorms/College Park 6-8 miles
Aug. 20(Sat) 5-7 miles or swim/bike
Aug. 21(Sun) Long Run(>75 minutes)
4:30 pm XC Team Meeting at Fitness Center
Aug. 22(Mon) 5-7 miles
2 pm Athletics Dept Meeting @ O'Reilly Center
5:45 pm Physicals @ Training Room
Aug. 23(Tues) 6:30 am First Ptactice 6-8 miles @ Fitness Center
4:30 pm 3-5 miles w/Strength Training @ Fitness Center
Coach Van Arkel
417-873-7567
Once school starts we'll try to set a practice schedule the fits around classes as much as possible. As always, avoid 8 am classes if there is another section of the class that meets at a different time. We'll run most mornings, most weekends and have one day off each week (day off varies according to race schedule). You can plan on about 70 hours off from required practices during Labor Day weekend from Saturday morning Sept. 3 (we will run then) until Tuesday morning Sept. 6 (we will run then also). Remember, every runner is required to be at every practice unless in class.
XC Training Schedule Aug. 7 - Aug. 23:
Aug. 7(Sun) Long run of 10-14 miles(> 75 minutes)
Aug, 8(Mon) 7-9 miles w/ strength training
Aug. 9(Tues) 8-11 miles
Aug. 10(Wed) 7-9 miles
Aug. 11(Thur) 8-11 miles w/ strength training
Aug 12(Fri) 7-9 miles w/ hill repeats
Aug. 13(Sat) 5-7 miles or swim/bike
Aug. 14 (Sun) Long Run(>75 minutes)
Aug. 15(Mon) 7-9 miles w/ strength training
Aug. 16(Tues) 8-11 miles
Aug. 17(Wed) 7-9 miles w/ hill repeats
Aug. 18(Thur) 6-8 miles w/ strength training
Aug. 19(Fri) Move into Dorms/College Park 6-8 miles
Aug. 20(Sat) 5-7 miles or swim/bike
Aug. 21(Sun) Long Run(>75 minutes)
4:30 pm XC Team Meeting at Fitness Center
Aug. 22(Mon) 5-7 miles
2 pm Athletics Dept Meeting @ O'Reilly Center
5:45 pm Physicals @ Training Room
Aug. 23(Tues) 6:30 am First Ptactice 6-8 miles @ Fitness Center
4:30 pm 3-5 miles w/Strength Training @ Fitness Center
Coach Van Arkel
417-873-7567
Friday, August 5, 2011
Fall 2011 XC Schedule (revised)
Our 2011 Fall Cross Country Schedule:
Sept. 17 Southern Stampede @ MSSU
Oct. 1 Cowboy Jamboree @ OSU
Oct. 8 Jackling Jocks Invite @ MO S&T
Oct. 22 GLVC @ USI
Nov. 5 NCAA Reg. @ Ferris State
Nov. 19 NCAA @ Spokane, WA
Sept. 17 Southern Stampede @ MSSU
Oct. 1 Cowboy Jamboree @ OSU
Oct. 8 Jackling Jocks Invite @ MO S&T
Oct. 22 GLVC @ USI
Nov. 5 NCAA Reg. @ Ferris State
Nov. 19 NCAA @ Spokane, WA
Wednesday, August 3, 2011
Required Medical Forms
MEDICAL FORMS: All runners must have all medical forms, including insurance card(front & back) on file with the trainers BEFORE August 21. 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 forms are on this blog and on the Drury Panthers Athletic Training web page. (http://www.drurypanthers.com/sports/2011/6/20/GEN_0620111326.aspx?)
NCAA rules provide for random drug/alcohol testing of all student athletes year-round for both street drugs, prescription medication and alcohol. The Drury Athletic Department will conduct testing once athletes are on campus, possibly during physicals being given in August before the start of classes. Any athlete taking/using prescription medication or an inhaler must notify the Drury athletic trainers and include that information on the medical forms turned in to the trainers.
Additionally, athletes must have 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 are drug tested, then the athlete will not be allowed to practice or compete until this note is in their file. It is not acceptable to just bring the prescription for the inhaler/ADHD medication with you to campus to give to the athletic trainers.
Coach Van Arkel
417-873-7567
NCAA rules provide for random drug/alcohol testing of all student athletes year-round for both street drugs, prescription medication and alcohol. The Drury Athletic Department will conduct testing once athletes are on campus, possibly during physicals being given in August before the start of classes. Any athlete taking/using prescription medication or an inhaler must notify the Drury athletic trainers and include that information on the medical forms turned in to the trainers.
Additionally, athletes must have 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 are drug tested, then the athlete will not be allowed to practice or compete until this note is in their file. It is not acceptable to just bring the prescription for the inhaler/ADHD medication with you to campus to give to the athletic trainers.
Coach Van Arkel
417-873-7567
Saturday, July 30, 2011
GLVC XC Course 10/22 at USI
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
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
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