Monday, October 30, 2006

Last Hard Workout Before Regionals



For our last hard workout before we taper for the NCAA Great Lakes Regional Cross Country meet on November 4 we ran early Sunday morning at Lake Springfield over a tough & hilly course.



Repeat miles with a huge net elevation gain. The first one was at 10K race pace(sort of easy). Our girls later finished their workout close to 5:30/mile. Our guys were around 5:00/mile at the end.



Then we had a breakfast cookout: bacon, eggs, bagels & cream cheese, yogurt, fruit and orange Gatorade, all cooked to perfection by my Jo and Jess’ Joe.



We’ll do some recovery runs this week and be rested for the NCAA race at Wisconsin-Parkside(also host course for the Footlocker Midwest Regional XC meet November 25).



Coach Van Arkel

Sunday, October 22, 2006

Drury Results from GLVC XC Championships



Courtesy of Drury Sports Information Office

October 21, 2006

EDWARDSVILLE, Ill. - Led by junior Elizabeth Hurford's 18th place finish, the Drury women's cross country team placed fifth in the 10-team Great Lakes Valley Conference Championships on Saturday.

Hurford completed the 6K course in 23:24.54 in a race won by Southern Indiana sophomore Allie Shafer.

Wisconsin-Parkside captured the team title with 39 points, followed by runner-up Southern Indiana at 53, Indianapolis and Northern Kentucky with 85 each and Drury at 146 to complete the top five.

Women's GLVC XC CHAMPIONSHIPS(At SIUE)

Team Standings:

Wisconsin-Parkside 39, Southern Indiana 53, Indianapolis 85, Northern Kentucky 85, Drury 146, Bellarmine 147, Lewis 192, SIUE 195, Saint Joseph's 238, Missouri-Rolla 265

Drury Women's Results:

(18) Elizabeth Hurford 23:24.54; (25) Stephanie Cowherd 23:39.99; (32) Veronica Bible 23:52.85; (33) Jessica Zephyrs 23:58.70; (38) Kimberly Shigeno 24:05.18; (48) Emily Schmittel 24:28.00; (73) Christina Hirt 25:23.88; (79) Jaimee Hoffman 25:40.11; (85) Sara Murzynsky 26:01.40; (87) Lindsey Bennett 26:10.06; (89) Gabrielle Wilson 26:19.14.







Drury University's men's cross country Panthers finished sixth in the 10-team Great Lakes Valley Conference Championships held Saturday morning.

Freshman Geoff Hughes led the Panthers with a 12th place finish, completing the 8K course in 26:22.43. Andy Tremble, a senior from Lewis, won the individual title in 25:21.69.

Southern Indiana was the team champion with 63 points, with Lewis second at 72. Northern Kentucky was third with 86, followed by SIU Edwardsville at 115, Missouri-Rolla with 122 and Drury with 169 to complete the top six.

Men's GLVC XC CHAMPIONSHIPS(At SIUE)

Team Standings:

Southern Indiana 63, Lewis 72, Northern Kentucky 86, SIUE 115, Missouri-Rolla 122, Drury 169, Bellarmine 176, Indianapolis 180, Wisconsin-Parkside 209, Saint Joseph's 254.

Drury Men's Results:

(12) Geoff Hughes 26:22.43; (16) Ross MacDonald 26:34.06; (43) Chad Jolliff 27:40.34; (49) Glen Buttrum 27:49.77; (67) Matt Van Arkel 28:229.59; (69) Andy Chase 28:27.46; (74) Brad Lyons 28:33.01; (80) Charles Yeager 28:49.66; (84) Kevin Zimmerman 28:59.83; (91) Kerryn Sarwansingh 29:39.94; (94) John Schraft 30:06.21; (103) Tim Short 31:53.17; (105) Andrew Montgomery 32:06.05.

Saturday, October 21, 2006

XC Training: Weeks of Oct. 22 & 29

Weeks of October 22 & 29:

Su(10/22) am: off

M 6:30 am: 7-9 miles

Tu 6:00 am: 12-14 miles

Tu 3:15 pm: strides & strength training

W 6:30 am: 7-9 miles

Th 6:15 am: 11-13 miles

Th 3:15 pm: strides & strength training

F am or pm: OYO/4-5 miles

Sa am: off

Su 7:30 am: 7-9 miles(meet @ Lake Springfield)

M 7:00 am: 5-6 miles

Tu 3:15 pm: 5-6 miles w/ strength training

W 6:30 am: 6-8 miles

Th 7:00 am: 4-6 miles

Th 4:00 pm: Leave Drury
Lodging @ Drury Inn(Collinsville, IL)

F pm: Arrive Kenosha
Lodging @ Comfort Suites(Kenosha, WI)

Sa 8:30 am: NCAA Regional XC Meet
Men’s 10K @ 10:00 am/Women’s 6K @ 11:15 am

Coach Van Arkel
873-7567

Sunday, October 15, 2006

Drury XC Results from Border Wars



Courtesy of Drury Sports Information Office

October 7, 2006

EDWARDSVILLE, Ill. - The Drury University women's cross country team took 10th place in the 29-team Southern Illinois University Edwardsville Border Wars invitational meet on Saturday.

Junior Elizabeth Hurford completed the course in 18:52.22 to finish 23rd and lead the Panther efforts, while freshman Stephanie Cowherd was 30th in 19:00.50.

Washington University won the team title with 79 points, with Missouri Southern finishing second at 113. Individual champion was sophomore Stacy Kentzler of Pittsburg State with a time of 17:48.76.

Other Drury results were senior Jessica Zephyrs (48th) in 19:18.53; senior Veronica Bible (62) in 19:26.84; junior Emily Schmittel (103) in 20:06.61; freshman Lindsey Bennett (133) in 20:33.68; senior Jaimee Hoffman (153) 20:48.40; senior Christina Hirt (175) in 21:04.31; freshman Sara Murzynsky (186) in 21:16.03; and senior Gabrielle Wilson (196) in 21:24.74.






Led by an 18th-place finish by freshman Geoff Hughes, the Drury University men's cross country team finished 19th in Saturday's 30-team, SIU Edwardsville Border Wars invitational meet.

Missouri Southern won the title with 79 points, easily outdistancing runner-up Rend Lake (Ill.) Community College at 116 points. Southwest Baptist (140) was third and Central Missouri State (193) fourth.

Freshman Elkana Kibet of Rend Lake was the individual champion, completing the course in 24:31.45.

Drury amassed 450 points. Hughes led the way with a time of 25:54.15. Junior Ross MacDonald finished 48th in 26:38.73.

Other DU results were freshman Glen Buttrum (139th) in 27:50.55; junior Chad Joliff (165th) in 28:10.77; freshman Brad Lyons (182nd) in 28:23.22; senior Kevin Zimmerman (187th) in 28:26.67; senior John Schraft (207) in 28:57.25; sophomore Matt Van Arkel (208) in 28:58.89; freshman Andy Chase (211) in 29:03.07; senior Avery Snelson (216) in 29:09.43; and freshman Andrew Montgomery (279) in 31:03.05.

Sunday, October 8, 2006

XC Training: Weeks of Oct. 8 & 15

Weeks of October 8 & 15:

Su(10/8) am: off

M 6:30 am: 7-9 miles

Tu 6:15 am: 11-13 miles

Tu 3:15 pm: strides & strength training

W 6:30 am: 7-9 miles

Th 7:15 am: 6-8 miles(meet at Lake Springfield)

F am: OYO/4-5 miles

Sa am: OYO/11-13 miles

Su(10/15) am: off

M 6:30 am: 8-10 miles(run to Silver Springs)

Tu 3:15 pm: 5-6 miles w/ strength training

W 6:15 am: 8-10 miles

Th 3:15 pm: 5-7 miles

F 10:00 am: Leave Drury/4-5 miles @ SIUE
Lodging at Comfort Inn(Collinsville)

Sa 8:30 am: GLVC Conference @ SIUE
Men’s 8k 10:30 am/Women’s 6k 11:30 am

Su am: off

Coach Van Arkel
873-7567

Sunday, October 1, 2006

Women's XC Results from OSU



Courtesy of Drury Sports Information Office/Pictures by Jo Van Arkel

September 30, 2006

STILLWATER, Okla. - Sparked by a 39th-place finish from Elizabeth Hurford, the Drury University women's cross country squad finished 11th Saturday in the Oklahoma State Cowboy Jamboree.

The host school won the event with 49 points, 30 points ahead of runner-up Wichita State (79). Texas Christian was third with 81 points in the 15-team university division field.

Individual winner was Faithy Kamangila of Oral Roberts, who finished in 17:14.

Hurford, a junior, completed the course in 19:24, while freshman Stephanie Cowherd finished 47th in 19:39 and senior Jessica Zephyrs 49th in 19:42.



Drury Results

39. Elizabeth Hurford 19:24

47. Stephanie Cowherd 19:39

49. Jessica Zephyrs 19:42

65. Veronica Bible 20:12

72. Kimberly Shigeno 20:34

76. Emily Schmittel 21:05

82. Christina Hirt 21:28

Jaimee Hoffman 21:30

Lindsey Bennett 22:04

Sara Murzynsky 22:08

Gabrielle Wilson 22:20

Men's XC Results from OSU



Courtesy of Drury Sports Information Office/Pictures by Jo Van Arkel

September 30, 2006

STILLWATER, Okla. - Led by freshman Geoff Hughes' 37th-place finish individually, the Drury University men's cross country team came in 19th in the Oklahoma State Cowboy Jamboree held Saturday morning.

Arkansas was the overall winner with a score of 40, ahead of Abilene Christian (64) and the host Cowboys (80) to complete the top three. Abilene Christian also had the individual champion in Nicodemus Naimadu, who completed the course in 23:53. Hughes made his way around in 26:19.



Drury results:

37. Geoff Hughes 26:19

92. Ross MacDonald 27:38

114. Chad Jolliff 28:26

121. Charles Yeager 28:43

125. Kevin Zimmerman 28:56

130. Glen Buttrum 29:22

134. Brad Lyons 29:28

John Schraft 30:08

Andy Chase 30:33

A.J. Snelson 30:42

Tim Short 31:31

Andrew Montgomery 32:28

XC Training: Week of Oct. 1

Week of October 1:

Su am: off

M 6:00 am: 11-13 miles

Tu 6:30 am: 6-8 miles

Tu 3:15 pm: 3 miles w/ strength training

W 6:15 am: 7-9 miles(run to Phelps Grove)

Th 6:30 am: 6-8 miles

Th 3:15 pm: 3 miles w/ strength training

F 7:00 am: 4-5 miles

F 2:00 pm: Leave Drury for St. Louis
6:00 pm: Dinner at Andy’s
Lodging at Drury Inn(Downtown)

Sa 8:00 am: Border Wars/SIUE
Women’s 5k 10:00 am/Men’s 8k 10:45 am

Su am: off



Coach Van Arkel
873-7567

Friday, September 22, 2006

XC Training: Week of Sept. 24

Week of September 24:

Su 7:00 am: 12-14 miles @ Bread Co.(Elm & Nat.)

M 6:30 am: 7-9 miles

Tu 6:15 am: 7-9 miles(run to Phelps Grove)

Tu 3:15 pm: 3 miles w/ strength training

W 6:30 am: 7-9 miles

Th 6:30 am: 6-8 miles

Th 3:15 pm: 3 miles w/ strength training

F 1:00 pm: Leave Drury for Stillwater, OK

Sa 6:00 am: OSU Cowboy Jamboree
Women’s 5k 9:10 am/Men’s 8k 9:40 am

Su am: off



Coach Van Arkel
873-7567

Geoff Hughes GLVC Runner of the Week

Indianapolis, IND. -- Drury University's Geoff Hughes (Raytown, Mo./South) is the Great Lakes Valley Conference Men's Cross Country Runner of the Week. The freshman runner placed 25th in the Men's University Division of the Missouri Southern Stampede held in Joplin, Mo. on Sept. 16. Hughes completed the 8K course in a time of 26:20.7 to lead the Panthers' to a 15th-place team finish. He competed against 297 individual runners in his first collegiate 8K event and helped Drury to a solid team finish in the 31-team field. Drury finished with a team score of 391 assisted by the score of 22 posted by Hughes. The Panthers' men's cross country team will return to action on Sept. 30 at the Cowboy Jamboree in Stillwater, Oklahoma.

Monday, September 18, 2006

Drury XC Results from Southern Stampede

September 16, 2006

Courtesy of the Drury Sports Information Office/Pictures by Jo Van Arkel



JOPLIN, Mo. - The Panther women finished 10th in their second meet of the fall season with junior Elizabeth Hurford (19:00.7) coming in 42nd in the 5K. Faithy Kamangila of Oral Roberts had the fastest time of the day (16:53.4). Harding University claimed first place with Missouri State, Southwest Baptist, Oral Roberts and Pittsburg State rounding out the top five.



The Panther men finished fifteenth in the 31 team 8K field with 391 points. The University of Arkansas took first followed by Southwest Baptist, Harding, Missouri Southern and East Central (Okla.) to round of the top five. Julius Kosgei of Harding was the top runner in a field of 297 with a time of 24:15.8. Drury's Geoff Hughes, a freshman from Raytown, Mo., was 25th individually with a time of 26:20.7.



Both Drury teams return to action on Saturday, September 30, when they head to Stillwater, Okla. for the Cowboy Jamboree which is hosted by Oklahoma State University.



Drury Women's Individual Results
42. Elizabeth Hurford 19:00.7
47. Stephanie Cowherd 19:09.8
63. Jessica Zephyrs 19:19.9
70. Kimberly Shigeno 19:27.1
104. Veronica Bible 19:58.7
108. Emily Schmittel 20:01.0
127. Christina Hirt 20:20.6
158. Lindsey Bennett 20:48.9
168. Jaimee Hoffman 21:04.5
170. Gabrielle Wilson 21:07.6
196. Sara Murzynsky 21:49.8



Drury Men's Individual Results
25. Geoff Hughes 26:20.7
63. Ross MacDonald 27:14.0
113. Chad Jolliff 28:00.7
119. Kevin Zimmerman 28:05.7
121. Charles Yeager 28:09.1
150. Glen Buttrum 28:49.2
162. Andy Chase 29:13.6
178. Avery Snelson 29:30.6
211. John Schraft 30:25.2
245. Kerryn Sarwansingh 31:31.6
263. Andrew Montgomery 32:40.5

Thursday, September 14, 2006

XC Training : Week of Sept. 17

Week of September 17:

Sun(9/17) off

M 6:00 am: 11-13 miles

Tu 6:30 am: 6-8 miles

Tu 3:15 pm: 4 miles w/ strength training

W 6:15 am: 8-10 miles

Th 6:30 am: 6-8 miles

Th 3:15 pm: 4 miles w/ strength training

F 6:15 am: 8-10 miles

Sat off

Sun 7:00 am: 12-14 miles(Bread Co./Elm & Nat.)



Coach Van Arkel
873-7567

Tuesday, September 12, 2006

Drury XC Results from Miner Invitational

September 9, 2006

(Courtesy of the Drury Sports Information Office)

ROLLA, Mo. - The Drury cross country teams opened the 2006 campaign with the women taking first and the men coming in third at the University of Missouri-Rolla Miner Invitational. Led by senior Jessica Zephyrs of Enid, Okla., (19:22.6) the Panthers took first in a six team field with 36 points. Individually Jacquie Faust of Truman State took top honors (18:17.2). Drury's depth and balance were evident as the team's five point scorers all finished in the top 10 or higher in a field of 67 runners. Team results were as follows: Missouri-Rolla (65 points), Truman State (73 points), Lincoln (106 points), McKendree (115 points) and St. Louis Pharmacy (131 points).

The Panther men finished third with 68 points in a field of seven teams. Missouri-Rolla, the host institution, took first with 28 points followed by Truman State's 40 points. Rounding out the field were: Unattached (130), McKendree (146), Missouri-Rolla Alumni (152) and St. Louis Pharmacy (201). Drury's Geoff Hughes, a freshman from Raytown, Mo., was fifth individually (in a field of 86 runners). Geoff had a time of 15:58.2. Individually Joffroi Holcombe of Missouri-Rolla took first with a time of 15:34.5.

Drury Women's Individual Results
4. Jessica Zephyrs 19:22.6
5. Elizabeth Hurford 19:31.6
7. Stephanie Cowherd 19:44.6
8. Kimberly Shigeno 19:52.3
12. Veronica Bible 20:23.4
13. Emily Schmittel 20:35.8
19. Christina Hirt 21:19.0
20. Jaimee Hoffman 21:27.8
25. Gabrielle Wilson 22:06.5
27. Lindsey Bennett 22:38.6
28. Sarah Murzynsky 22:40.1

Drury Men's Individual Results
4. Geoff Hughes 15:58.2
12. Ross MacDonald 16:20.8
14. Matt Van Arkel 16:26.6
16. Charles Yeager 16:27.6
25. Chad Jolliff 16:48.1
31. John Schraft 17:07.3
33. Glen Buttrum 17:12.5
34. Kevin Zimmerman 17:16.7
38. Kerryn Sarwansingh 17:42.4
40. Avery Snelson 17:46.9
44. Andy Chase 17:56.1
47. Tim Short 18:03.7
56. Andrew Montgomery 19:36.6

Thursday, September 7, 2006

XC Preseason Preview

For release Sepember 7, 2006:

(Courtesy of the Drury Sports Information Office)

With what coach Jon Van Arkel believes might be his deepest squads in five seasons, the Drury University cross country teams kick off their season Saturday by competing in the University of Missouri-Rolla Miner Invitational.

The women's 5-kilometer race starts at 10 a.m., followed by the men's at 11, with both held at the UMR Golf Course. Drury coach Jon Van Arkel expects the meet to also be the starting line for a successful season for both Panther squads.

The Drury women, in particular, feature a veteran squad led by a senior class of Veronica Bible, Christina Hurt, Jaimee Hoffman, Gabrielle Wilson and Jessica (Stong) Zephyrs. Their experience and leadership, along with that of juniors Elizabeth Hurford and Emily Schmittel, will help the Panthers break in a solid freshman group of Lindsey Bennett, Stephanie Cowherd, Sara Murzynsky and Kimberly Shigeno.

Bible (19th) and Hurford (34th) led the way for the Panthers in their inaugural Great Lakes Valley Conference championship meet last fall, and were Drury's top finishers in the Great Lakes Regional at 52nd and 65th, respectively.

But throw in the strength of Zephyrs, who was off to a strong start last season before a leg injury sidelined her down the stretch, with the talent of the incoming group, and Van Arkel likes the chances for this squad to prosper.

On the men's side, it appears to be a wide-open competition to become one of the seven runners who hits the course for meets.

The Panthers have just three seniors on the roster - John Schraft, Avery Snelson and Kevin Zimmerman - but also feature a host of talented underclassmen for Van Arkel to work with as he enters his fifth season at the Panthers' helm.

Among the top returnees are junior Chad Joliff, who led the Panther efforts in several races early last season before being slowed by an illness, and classmate Ross MacDonald, as well as sophomores Tim Short and Matt Van Arkel. MacDonald and Van Arkel are coming off redshirt seasons due to injuries.

"I expect those three (Joliff, MacDonald and Van Arkel) to have an impact this season," coach Van Arkel said.

The Panthers have seven freshmen on the roster - Glenn Buttrum, Andy Chase, Geoff Hughes, Brad Lyons, Andrew Montgomery, Kerryn Sarwansingh and Charles Yeager. Van Arkel believes several could crack the Drury top five this season, and the group as a whole helps build the depth necessary to outlast the usual rash of in-season injuries that can play a collegiate cross country team.

"You've got to have the depth to still be competitive," Van Arkel says.

"In a sense, this is kind of a rebuilding year, but I expect us to be at least as good as last season."

After years of dominating the Heartland Conference, the Panthers have found the step up in competition to the GLVC an extreme challenge. Van Arkel believes he's put together back-to-back recruiting classes on both sides that, in time, will be able to contend for league and regional honors.

"Last year we graduated our initial four-year class of runners, and those seniors developed a lot and became good runners who provided us with competitive teams," Van Arkel said. "But every year, our recruits have gotten stronger and stronger. I really think we're now substantially stronger than the original group of freshmen we brought in to start the program, and that's the kind of incremental increase in quality you have to have."

Elected team captains for the Panthers are Zimmerman and MacDonald for the men and Bible and Hoffman on the women's side.

Van Arkel also has added a new assistant coach in Mark Millsap, a Drury alumnus and local running and fitness training afficianado.

XC Training: Week of Sept. 10

Week of September 10:

Su am: off

M 6:00 am: 11-13 miles

Tu 6:30 am: 6-8 miles

Tu 3:15 pm: 4 miles w/ strength training

W 6:15 am: 8-10 miles

Th 6:30 am: 6-8 miles

Th 3:15 pm: 4 miles w/ strength training

F 7:00 am: 4-5 miles

Sa 6:00 am: Leave Drury for Southern Stampede
Women’s 5k 9:00 am/Men’s 8k 9:45 am

Su am: off



Coach Van Arkel
873-7567

Friday, September 1, 2006

Drury XC Captains

Veronica Bible and Jaimee Hoffman have been selected by their peers as co-captains of the Drury Women's Cross Country team. Kevin Zimmerman and Ross MacDonald have been selected by their peers as co-captains of the Drury Men's Cross Country team.

Congratulations vee, jaim, kev & ross!

Coach Van Arkel

Wednesday, August 30, 2006

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

Saturday, August 26, 2006

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

Thursday, August 24, 2006

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

Saturday, August 19, 2006

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

Tuesday, August 15, 2006

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.

Monday, August 14, 2006

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)

Monday, August 7, 2006

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

Saturday, August 5, 2006

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"

Thursday, August 3, 2006

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