XC Training: Week of Sept. 3

Week of September 3:

Sun Break /11-13 miles

Mon Labor Day/6-8 miles

Tue 6:15 am: 8-10 miles(run to Phelps Grove)

Tue 3:15 pm: 3 miles w/Strength Training

Wed 6:30 am: 6-8 miles

Thu 6:15 am: 8-10 miles

Thu 3:15 pm: 3 miles w/Strength Training

Fri 7:00 am: 5-6 miles

Sat 6:30am: Leave Drury for UMR Golf Course
Women’s 5K @ 10 am/Men’s 5K @ 10:30 am

Sun Off/OYO

Coach Van Arkel
873-7567

Info for XC Parents & Boosters

Family, Friends & Boosters of Drury Cross Country Runners:

Our athletes have now started not only practice but also their fall semester of classes. We are looking forward to a chance to compete and hope to improve on last year’s good results. Our first cross country meet will be September 9 in Rolla at the UMR Miner Invitational. The meet schedule is on the drury.edu website, and the team roster is posted online, as well. Results from our meets will be included on the cross country web page as the fall season continues. I also plan to post updates on our Drury Running web blog.

Any support you can give to the cross country team during the season would be appreciated. As a fund raiser, we have running t-shirts(short-sleeved white tee’s w/ Drury Panther logo in sizes youth large thru adult XL) available for $25. Our other fund-raising efforts will include the Drury Auction Benefiting Athletics on October 14.

I am looking forward to spending time with each of the students on the team and seeing them grow as individuals and athletes. We will be competitive and challenge some of the best teams in our conference and region. If you have any questions about the team or about the location of any meets or wish to order a t-shirt, please call me on campus at (417)873-7567. I hope to see you in person at our races supporting our outstanding runners.

Jon Van Arkel
Head Cross Country Coach

XC Training: Week of Aug. 27

Drury University
Cross Country Training

Week of August 27:

Sun 7:00 am: 11-13 miles @ Bread Co.(East Battlefield)

Mon 6:30 am: 6-8 miles

Mon 4:15 pm: 4 miles & strides

Mon 6:00 pm: Springfield Cardinals

Tues 6:15 am: 8-10 miles @ Phelps Grove

Tues 3:15 pm: 4 miles & strength training

Wed 6:30 am: 8-10 miles

Thur 6:15 am: 6-8 miles @ Silver Springs

Thur 3:00 pm: Baseball tryouts @ Meador Park
3:15 pm: 4 miles & Strength Training

Fri 6:30 am: 8-10 miles

Sat Break/OYO

Sun Break/OYO/11-13 miles

Mon(Labor Day) Break/OYO

Tues 6:15 am: 8-10 miles

Coach Van Arkel 873-7567

XC Training: Week of Aug. 20

We've had a good first three days during our cross country preseason training at Drury. Everyone showed up relatively fit and healthy and there are many reasons to believe we will be competitive this fall. It has been unseasonably hot, so our first few runs haven't been a couple miles less than I planned. If it cools off somewhat by Sunday, we will run long in that morning. Remember to bring t-shirts to the picnic on at 6 pm Sunday evening and we'll mark the backs. Also, remember to wear your uniform(split racing shorts and singlets) to pictures on Tuesday afternoon.

Drury University
Cross Country Training
Week of August 20

Sun 6:30 am: 11-13 miles @ Bread Co.(Elm & Nat)

Sun 6:00 pm: Picnic @ Van Arkel’s(311 S. Cordova Ct.)

Mon 6:30 am: 7 miles @ Lake Springfield

Mon 4:00 pm: 4 miles & strength training

Tue 6:30 am: 8-10 miles

Tue 4:00 pm: Pictures @ Silver Springs

Wed 6:30 am: 6-8 miles w/ hill repeats

Thu 6:30 am: 6 miles

Thu 4:15 pm: 4 miles & strength training

Fri 6:30 am: 8-10 miles

Fri 3:00 pm: stretching/ice

Sat 7:00 am: off/On Your Own

Sun 7:00am: 11-13 miles @ Bread Co.(East Battlefield)

Coach Van Arkel
417-873-7567

Assistant XC Coach Mark Millsap

Local runner and Drury alumnus, Mark Millsap


will be helping the Drury Men's and Women's cross country teams this fall as assistant coach. Mark has a B.A. from M.S.U. and Masters in Education from Drury. After working for a number of years at the Greene County Juvenile Court as Supervisor of Probation and Field Services, he became an Exercise Specialist at Cox Fitness Centers. His duties there include personal training and facility supervision. Mark is a certified coach with USATF, Road Runner Club of America, American Sports Education and USA cycling. Mark is eager to be involved with student athletes, intercollegiate cross country and distance running.

No Sleep 'Til Rolla

No.. sleep..
No.. sleep.. 'til.. Rolla

Foot on the road never ever false steppin’
Engine runnin’ hotter than a boiling kettle
My run ain’t a run it’s a damn good time
City to city I’m runnin’ my times
On location racing around the nation
Drury runners always on vacation
Itchy trigger finger but a stable aerobic base
I do what I do because I’m willin’ and able
Ain’t no faking your trophies I’m taking
Going coast to coast watching all the runners shaking
The Drury runners at Rolla cold kickin’it live

No.. sleep.. 'til.. Rolla
No.. sleep.. 'til.. Rolla

(I'm not sure if the Beastie Boys are runners or not but this sure could be the lyrics of their song - Coach Van Arkel)

XC Preseason Schedule: First Practice 8/17 @ 7 am

Week of August 13

Move-in August 13 thru August 16. Freshmen must schedule move-in w/ Coach Van Arkel. Physical/insurance forms must be on file in order to practice 8/17.

Sunday(8/13) Long Run(11-13 miles)

Monday(8/14) Easy Run

Tuesday(8/15) Easy Run & strength training
8:00 am Coach Van Arkel at Fitness Center

Wednesday(8/16) Easy Run
8:00 am Coach Van Arkel at Fitness Center
6:30 pm Springfield Cardinals game

Thursday(8/17) 7:00 am 6 miles @ Fitness Center w/ breakfast
Noon Lunch @ Commons(optional)
2:30 pm NCAA Signing Party(Pens needed!)
3:30 pm Hand out gear(backpacks/shoes/t-shirts/etc.)
4:00 pm 2-4 mile warmup & strength training
6:30 pm Team Dinner @ Enterprise Park Lanes w/Bowling (1625 S. Enterprise)

Friday(8/18) 6:30 am 13 miles @ Bread Co. (East Sunshine)
Noon Lunch @ Commons(optional)
4:00 pm Stretching/Ice Bath

Saturday(8/19) 6:30 am 6-8 miles & strength training w/ breakfast

Sunday(8/20) 6:30 am Long run of 10-12 miles @ Bread Co. (Elm & Nat.)
6:00 pm Picnic @ Van Arkel's (311 Cordova Court)

Monday(8/21) 6:30 am 7 miles @ Lake Springfield
4:00 pm 4 miles & strength training

Tuesday(8/22) 6:30 am 8-10 miles
4:00 pm Pictures

Wednesday(8/23) 6:30 am 6-8 miles w/ hill repeats (Silver Springs)


Coach Van Arkel
(417)873-7567

I Know It Is Hot And Dry, But Remember When...

...it wasn't so hot and it rained once in awhile,

and instead of being so tired



and cranky



we played in the mud



and had some fun times.



Those days will be here again soon. I promise.

Coach Van Arkel

Elizabeth said...
"I love it Coach, and I can't wait!!!"

Anonymous said...
"Hey guys it's Jaim and Chris!!!!!!!! We are SOOOOO excited to see everyone!!!!! Welcome FRESHMAN!!!!! GO PANTHERS!!!! C ya soon XOXOXOX"

XC Training for Week 10(8/6)

Temperatures will stay high this next week and it will be all we can do to keep our mileage up. Try to run whatever mileage you have averaged for the last two weeks. We will do a long run again on Sunday, August 13, and then have a few easy days just prior to the start of practice on August 17. Definitely do some hill repeats at least one time this week and try to stay hydrated for the duration of your training runs.

Training for Week 10(August 6):

Sunday(8/6) Long run of 12-14 miles

Monday 5-6 miles
pm 4-5 miles & strength training

Tuesday 8-10 miles

Wednesday 6-8 miles w/ hill repeats & strength training

Thursday 5-6 miles
pm 4-5 miles

Friday 8-10 miles & strength training

Saturday 4-6 miles or swim/bike

Coach Van Arkel