Summer XC Training: Week 4 (June 29)

This week we'll include hill repeats in our training. The long run should be at least 70 minutes or more and we still want to run a hilly course once in a while, but also now we'll add a separate hill repeat workout to build leg strength. At least one time during the week find a 100-150m hill and run 6-8 hill repeats at 3K-5K race pace, with an easy jog back down between each repeat. A hill on a road would be fine, but a grassy slope would be great. Total weekly mileage should be about the same as before. Next week we'll try to increase mileage a bit so that by mid-summer we're running 50-60 miles/week.


Sunday Long Run (70 minutes or more)

Monday 5-6 miles

Tuesday 7-8 miles with hill repeats (6 x 150m)

Wednesday 8-9 miles

Thursday 5-6 miles

Friday 7-8 miles

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Summer XC Training: Week 3 (June 22)

This week we'll add a couple of elements to the training. The long run should be longer than one hour and at least one time during the week find a hilly course to run, working the uphills at a slightly faster pace than normal. Other runs can be at a conversational pace. Mileage should be 40-50 miles for this week. Over the 10 week off-season training period during the summer we'll plan to increase mileage gradually, with a goal of at least 60 miles/week during the last half of the summer.

Sunday Long Run (70 minutes or more)

Monday 5-6 miles

Tuesday 7-8 miles with hills

Wednesday 8-9 miles

Thursday 5-6 miles w/ strength training

Friday 7-8 miles

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Summer XC Training: Week 2 (June 15)

For the first two weeks of summer training our goal will be consistent running (at least 6 days/week) with most daily runs up to one hour at a conversational pace. Starting June 22 we'll start thinking about total mileage and by the third week mileage should be at least 40 miles/week or more for both the women and the men.

Sunday Long Run (60 minutes or more)

Monday 5-6 miles

Tuesday 7-8 miles

Wednesday 7-8 miles

Thursday 5-6 miles

Friday 7-8 miles

Saturday 5-6 miles or swim/bike


Coach Van Arkel

Summer Cross Country Training

First Practices/Off-Season Training for Cross Country:

Our first cross country practice will be  Saturday, August 16, at 4:30 pm. All runners must have hard copies of athletic training/insurance/medical forms on file with the athletic trainers (Erin/Summer) and NCAA code of conduct/consent forms signed online with Drury Compliance (Bryan Beatty) before practicing. All incoming freshmen and juniors must get a physical with the Drury Athletic Department physician (Dr. Woods) before practicing. Dr. Woods is on campus most Mondays during the summer and will be available for a brief time on Saturday, August 16, to complete physicals for those runners coming in from out of town. We do not have any special permission from Housing to move in to dorms or College Park early.

After taking a break from track season, we're now ready, beginning June 8, to set up a formal ten week off-season summer training plan to prepare for the cross country season. Plan to spend the next 10 weeks building an aerobic training base for the harder running we will do when cross country season starts at the beginning of the fall semester. We'll do an easy run August 16 as a group, but will do a long run (90 minutes) together the next morning on August 17.

6K and 10K cross country races are 80%-85% aerobic, so mileage, volume and aerobic fitness are the most important elements and are necessary before we add speed work and more intensive running during September and October and November.  For our first week of summer running we don't need to be too concerned with mileage or pace, but we do need to start thinking about consistency and establishing a daily running routine. An easy run every day averaging about 40-50 minutes/day is sufficient for now. We'll add other elements (mileage goals/strength/speed) to our training later and I'll post a meet schedule in a few weeks.

Coach Van Arkel

Spring Track Training (Weeks of April 13 & 20)

Sunday(4/13)  Off

Monday(4/14)  6:45 am 10-12 miles

Tuesday(4/15) 4:30 pm 7-9 miles

Wednesday(4/16) 6:45 am 7-9 miles @ track

Thursday(4/17) 4:30 pm 8-10 miles

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

Saturday(4/19) Off/Easy run or cross train

Sunday(4/20) OYO Long Run

Monday(4/21) 6:45 am 6-8 miles

Tuesday(4/22) 4:30 pm 7-9 miles@ track

Wednesday(4/23) 6:45 am Team Meeting/8-10 miles

Thursday(4/24) 4:30 pm 6-8 miles

Friday(4/25) 1:00 pm Leave Drury for MSSU (Joplin)

Saturday(4/26) Off
       
Sunday (4/27) OYO Long Run

Monday(4/28) 7:00 am 6-8 miles
     7:30 pm Awards Dessert

Tuesday(4/29) 4:30 pm 7-9 miles

Wednesday(4/30) 7:00 am 6-8 miles

Thursday(5/1) 3:00 pm Leave Drury for GLVC @ Lewis

Friday(5/2) GLVC T&F Meet

Saturday(5/3) GLVC T&F Meet

Monday(5/5) 5:30 pm Track Banquet @ Phelps Grove

Wednesday(5/14) 4:15 pm Return Gear

Thursday(5/15) 4:15 pm Return Gear


Coach Van Arkel

Spring Track Training (Weeks of March 30 & April 6)

Sunday(3/30)  Off

Monday(3/31)  6:45 am 10-12 miles

Tuesday(4/1) 4:30 pm 7-9 miles

Wednesday(4/2) 6:45 am 8-10 miles w/ hills

Thursday(4/3) 4:30 pm 7-9 miles

Friday(4/4) 6:45 am 8-10 miles @ track

Saturday(4/5) Off/Easy run or cross train

Sunday(4/6) 7:15 am Long Run @ Bread Co (East Sunshine)

Monday(4/7) 6:45 am 6-8 miles

Tuesday(4/8) 4:30 pm 7-9 miles@ track

Wednesday(4/9) 6:45 am Team Meeting/8-10 miles

Thursday(4/10) 4:30 pm 6-8 miles

Friday(4/11) 12:30 pm Leave Drury for SLU Invite T&F Meet

Saturday(4/12) SLU Invite T&F Meet
      
Sunday (4/13) Off


Coach Van Arkel

Spring Track Training (Week of March 23)

Sunday(3/23) OYO Long Run

Monday(3/24)  6:45 am 6-8 miles

Tuesday(3/25) 4:30 pm 7-9 miles

Wednesday(3/26) 6:45 am 8-10 miles

Thursday(3/27) 4:30 pm 7-9 miles

Friday(3/28) 6:45 am 6-8 miles

Saturday(3/29) 8:30 am Leave Drury for Pitt State/Wendy's Invite

Sunday(3/30) Off

Monday(3/31) 6:45 am 8-10 miles


Coach Van Arkel

Spring Track Training (Week of March 16)

Sunday(3/16) OYO Long Run

Monday(3/17)  OYO 6-8 miles

Tuesday(3/18) OYO 7-9 miles or
     am 6 miles/pm 6 miles
    
Wednesday(3/19) OYO 8-10 miles
     w/ 4 X 5:00 @ 10K pace or 6 X 3:00 @ 5K pace

Thursday(3/20) OYO 7-9 miles or
     am 6 miles/pm 6 miles

Friday(3/21) OYO 8-10 miles w/ 20:00 tempo

Saturday(3/22) Off/Easy run or cross train

Sunday(3/23) OYO Long Run

Monday (3/24) 6:45 am 8-10 miles


Coach Van Arkel

Spring Track Training (Week of March 9)

Sunday(3/9) 7:30 am Long Run @ Bread Co (East Sunshine)

Monday(3/10)  6:45 am 6-8 miles

Tuesday(3/11) 4:30 pm 7-9 miles

Wednesday(3/12) 6:45 am 8-10 miles

Thursday(3/13) 4:30 pm 7-9 miles

Friday(3/14) 6:45 am 8-10 miles

Saturday(3/15) Off/Easy run or cross train

Sunday(3/16) OYO Long Run

Coach Van Arkel

Spring Track Training (Week of March 2)

Sunday(3/2) Off

Monday(3/3)  OYO 6-8 miles

Tuesday(3/4) 4:30 pm 7-9 miles w/ strength training

Wednesday(3/5) 6:45 am 10-13 miles

Thursday(3/6) 4:30 pm 7-9 miles w/ strength training

Friday(3/7) 6:45 am 8-10 miles w/ tempo

Saturday(3/8) Off/Easy run or cross train

Sunday(3/9) 7:30 am Long Run @ Bread Co (East Sunshine)


Coach Van Arkel

Winter Track Training (Week of Feb. 23)

Sunday(2/23) 7:30 am Long Run @ Bread Co (Elm & Nat)

Monday(2/24) OYO 6-8 miles

Tuesday(2/25) 4:30 pm 7-9 miles

Wednesday(2/26) 8-10 miles

Thursday(2/27) OYO 6-8 miles
     3:00 pm Leave Drury

Friday(2/28)  OYO 8-10 miles w/ 20:00 tempo
     2:00 pm GLVC Indoor T&F (Indianapolis)

Saturday(3/1) Noon GLVC Indoor T&F (Indianapolis)
      
Sunday (3/2)Off


Coach Van Arkel

Winter Track Training (Weeks of Feb. 9 & 16)

Sunday(2/9) Off

Monday(2/10)  6:45 am 10-12 miles

Tuesday(2/11) 4:30 pm 7-9 miles w/ strength training

Wednesday(2/12) 6:45 am 8-10 miles w/ hills

Thursday(2/13) 4:30 pm 7-9 miles w/ strength training

Friday(2/14) 6:45 am 8-10 miles w/ tempo

Saturday(2/15) Off/Easy run or cross train

Sunday(2/16) 7:30 am Long Run @ Bread Co (East Sunshine)

Monday(2/17) 6:45 am 6-8 miles

Tuesday(2/18) 4:30 pm 7-9 miles w/ strength training

Wednesday(2/19) 6:45 am Team Meeting/8-10 miles

Thursday(2/20) 4:30 pm 6-8 miles

Friday(2/21) 8:30 am Leave Drury for Mizzou

Saturday(2/22) Off
     
Sunday (2/23) 7:30 am Long Run @ Bread Co (Elm & Nat)


Coach Van Arkel

Winter Track Training (Week of Feb. 2)

Sunday(2/2) Off

Monday(2/3) OYO Long Run 11-14 miles

Tuesday(2/4) OYO 7-9 miles w/ strength training

Wednesday(2/5) 6:45 am Team Meeting/OYO 8-10 miles w/ 8 x hill

Thursday(2/6) OYO 7-9 miles

Friday(2/7) 11:15 am Leave Drury for UCM
     (Warrensburg, MO)

Saturday(2/8) 8:30 am Leave Drury for UCM
     (Warrensburg, MO)

Sunday (2/9) Off


Coach Van Arkel

Winter Track Training (Weeks of Jan. 19 & 26)

Our first track practice is Tuesday Jan. 21 @ 4:30 pm at the Fitness Center.

Sunday(1/19) Long Run

Monday(1/20)  6-8 miles

Tuesday(1/21) 4:30 pm 7-9 miles w/ strength training

Wednesday(1/22) 6:45 am 8-10 miles w/ hills

Thursday(1/23) 4:30 pm 3-4 miles w/ strength training

Friday(1/24) 6:45 am 8-10 miles w/ tempo

Saturday(1/25) Off/Easy run or cross train

 Sunday(1/26) OYO Long Run 11-14 miles

Monday(1/27) 6:45 am Team Meeting/Pictures/6-8 miles

Tuesday(1/28) 4:30 pm 7-9 miles w/ strength training

Wednesday(1/29) 6:45 am 8-10 miles

Thursday(1/30) 4:30 pm 7-9 miles

Friday(1/31)6:45 am 6-8 miles

Saturday(2/1) 8:15 am Leave Drury
     MSSU Lion Invitational     (Joplin, MO)

Sunday (2/2) Off


Coach Van Arkel

Winter Track Training (Week 8)

We'll have our first track practice on January 21 @ 4:30 pm at the Fitness Center. Plan to meet that week on Tuesday and Thursday afternoons, and on Wednesday and Friday mornings. Once we're back together we'll continue our base training, but eventually we'll set goals for racing indoors and outdoors and will adapt our training to fit the specific needs of individual events and race distances.

The weather is much better and there's no excuse now to not to put in some miles and get serious training done. Mileage for everyone should be at least 50 miles or more for the week. Please do 6-8 hill repeats at least once during the week along with the tempo run, as well as core strength training a couple times during the week.

Sun (1/12) Long Run (>70 minutes)

Monday 6-8 miles

Tuesday 7-8 miles w/ hills

Wednesday 9-11 miles

Thursday 7-8 miles w/ strength training

Friday 8-10 miles w/ 20:00 tempo

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Winter Track Training (Week 7)

Training through all the snow and cold will be tough, but hopefully things will clear up by mid-week. Find a sandy beach (or snowy track) and run 6-8 strides (200m @ 3K race pace) once during the week. Still plan to push the pace for 20:00 at the end of one of the longer training runs.

Sun (1/5) Easy Run in the snow

Monday 5-7 miles

Tuesday 7-8 miles w/ strides

Wednesday 8-10 miles

Thursday 7-8 miles w/ strength training

Friday 8-10 miles w/ 20:00 tempo

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Winter Track Training (Week 6)

We'll add a couple specific workouts to our training now. Find a moderate hill and plan to run 6-8 hill repeats (150m up @ 3K race pace) once during the week. Also, add 20:00 of up tempo running (slightly slower than 10K race pace) at the end of one of the training runs.

Sun (12/29) Long Run (70 minutes or more)

Monday 5-7 miles

Tuesday 7-8 miles w/ hill repeats

Wednesday New Year's Day easy run

Thursday 7-8 miles w/ strength training

Friday 8-10 miles w/ 20:00 tempo

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Winter Track Training (Week 5)

This will likely be a quiet week, but maybe a better week for training with less severe winter weather. The idea for now is to stay as consistent as possible and keep mileage at a good level. Next week we'll add some specific workouts to the mix.

Sun (12/22) Long Run (70 minutes or more)

Monday 5-7 miles

Tuesday 7-8 miles w/ strength training

Wednesday Christmas Day easy run

Thursday 7-8 miles w/ strength training

Friday 8-10 miles

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Winter Track Training (Week 4)

Sun (12/15) OYO  Long Run (70 minutes or more)

Monday 5-7 miles

Tuesday 7-8 miles w/ strength training

Wednesday 8-10 miles

Thursday 5-6 miles w/ strength training

Friday 8-10 miles

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Winter Track Training (Week 3)

We're in our third week of eight weeks of winter base training before returning to campus and starting practice again on Jan. 21. Once back for the Spring semester, we'll have eight more weeks to prepare for our first outdoor track meet at the end of March and have the opportunity to adjust training somewhat to fit different race distances during the outdoor season. For now it's simple: get yourself out the door to run in the cold weather and focus on consistency.


Sun (12/8) OYO  Long Run (70 minutes or more)
5:30 pm XC Banquet @ Rose O'Neill House

Monday 5-7 miles

Tuesday 7-8 miles w/ strength training

Wednesday 8-10 miles

Thursday 5-6 miles w/ strength training

Friday 8-10 miles

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Winter Track Training (Week 2)

We'll have organized practices each day this week, but everyone will then be "on your own" for the rest of the semester and during the winter break. We'll finish our fall with a Cross Country Banquet on Sunday Dec. 8 at 5:30 pm at the Rose O'Neill House on Drury campus. Sometime during this week I'll be asking everyone to start thinking about what event(s) they may run during the spring indoor/outdoor track season so we'll have some focus to our training when we return in January.

Sun (12/1) OYO/Long Run (70 minutes or more)

Mon (12/2) 7:00 am 6-8 miles

Tue (12/3) 4:30 pm 8-10 miles

Wed (12/4) 7:00 am 6-8 miles

Thur (12/5) 4:30 pm/OYO 8-10 miles
8:00 pm XC Team Recognition at Men's BBall

Fri (12/6) OYO 6-8 miles

Sat (12/7) Off/5-6 miles or cross train
7:00 am Leave Drury for KU

Sun (12/8)  OYO Long Run (>70 minutes)
5:30 pm XC Banquet @ Rose O'Neill House




Coach Van Arkel

Winter Track Training (Week 1)

We'll start our winter training with the goals of being healthy and of consistent running for the rest of November with most daily runs up to one hour at a conversational pace. Starting Dec. 2 we'll pay attention to mileage and will include one longer run and some hill repeats.

Sunday Nov. 24 OYO/Long Run (60 minutes or more)

Monday Nov. 25 4:00 pm Team Meeting/5-6 miles @ Fitness Center

Tuesday Nov. 26 7:00 am 8-9 miles @ Fitness Center

Wednesday Nov. 27 OYO/5-6 miles

Thursday Nov. 28 OYO/7-8 miles or Turkey Trot

Friday Nov. 29 OYO/7-8 miles

Saturday Nov. 30 OYO/5-6 miles

Sunday Dec. 1 OYO/Long Run (>70 minutes)

Monday Dec. 2 7:00 am 7-8 miles @ Fitness Center


Coach Van Arkel

Winter Training/Indoor Track

Our first practice to start preparing for indoor and outdoor track will be Monday, November 25, at 4:00 pm. We'll plan on an easy run and talk about the indoor track schedule. We'll also practice Tuesday, November 26, at 7:00 am, before taking a break for the Thanksgiving holiday weekend.

Our first indoor meet is Saturday, December 7, at KU. That meet is optional for Drury distance runners, and there are limits on entries in the distance events at that meet, but if you are healthy and think you would like to race at KU please let me know so entries into the meet can be made before Thanksgiving break.

Coach Van Arkel

Drury Cross Country Captains

Sari Higgins and Lauren Jones, both Drury seniors, have been elected co-captains of the Drury women's cross country team for 2013. Will Shadwick, a senior, has been elected captain of the men's cross country team for 2013.

Congratulations to Sari, Lauren and Will!

Coach Van Arkel

XC Training: Weeks of Oct. 27 and Nov. 3

Drury Cross Country Training:

Sunday(10/27) Off

Monday(10/28) OYO 8-10 miles

Tuesday(10/29) 4:30 pm 8-10 miles w/ strength training

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

Thursday(10/31) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(11/1) 6:45 am 8-10 miles w/ hills

Saturday(11/2) Off (Time Change/Fall Back)

Sunday(11/3) 7:30 am 10-12 miles @ Lake Springfield

Monday(11/4) 7:00 am 6-8 miles

Tuesday(11/5) 4:30 pm 6-8 miles

Wednesday(11/6) 7:00 am 6-8 miles

Thursday(11/7) 7:00 am 4-6 miles
3:00 pm Leave Drury for Collinsville, IL
   (Hampton Inn)

Friday(11/8) 7:30 am Leave Collinsville for WI-Parkside
   (Country Inn/Pleasant Prairie)

Saturday(11/9) NCAA Midwest Regional XC Meet (Kenosha, WI)
10:30 am Women's 6K
11:30 am Men's 10K


Coach Van Arkel