Off-Season XC Training(8/9)

One more week of base training on your own. We'll back off a little next week just before practice starts.

Sunday(8/9) Long run of 10-14 miles

Monday 8-10 miles

Tuesday am 6-8 miles
pm 3-4 miles w/ strength training

Wednesday 8-10 miles w/ 8x 100m hill repeats

Thursday am 6-8 miles
pm 3-4 miles w/ strength training

Friday 8-10 miles w/ fast finish(10K pace)

Saturday 5-7 miles or swim/bike w/ strength training


Coach Van Arkel
417-873-7567

Special Request Re: Inhalers

Under new NCAA rules, any athlete using an inhaler must obtain and have available 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 they get drug tested, then the athlete will not be allowed to practice or compete until this note is in their file. It is no longer acceptable to just bring the prescription with you to campus to give to the athletic trainers.

As we receive the medical forms and physicals I will contact each runner who has indicated they are currently using an inhaler and remind them about this requirement.

Coach Van Arkel
417-873-7567

Off-Season XC Training(8/2)

Starting in August we'll try to get close to 70-80 miles/week for the guys and 50-60 miles/week for the girls. Mileage increases by 1-2 miles/day and we add a second workout on Tuesday and Thursday. The most important workouts are the long run, hill repeats and a negative split run on Friday with the last 2-3 miles close to 10k race pace. Core strength work needs to be done 3x/week.

Sunday(8/2) Long run of 10-14 miles

Monday 8-10 miles

Tuesday am 6-8 miles
pm 3-4 miles w/ strength training

Wednesday 8-10 miles w/ 8x 100m hill repeats

Thursday am 6-8 miles
pm 3-4 miles w/ strength training

Friday 8-10 miles w/ fast finish(10K pace)

Saturday 5-7 miles or swim/bike w/ strength training


Coach Van Arkel
417-873-7567

Why We Do What We Do

Cross Country season is our chance as Drury runners to train together as a team and compete as individuals and as a team in fall meets. I believe both our men's and women's teams are strong enough and have enough fast runners to do well at the GLVC meet and also qualify for the NCAA National D2 Cross Country Championships. My goal is to help you run your best at those important meets.

We run long in training sometimes, we run hard in training sometimes and we run short and easy sometimes. All are important components of total running fitness. The 6000m to 100000m races are 85%-90% aerobic, and only a small percentage anaerobic, so most of our summer & fall training focuses on aerobic volume. The aerobic system is substantially more efficient than the anaerobic system so it is important to maximize aerobic capacity, which results in improved cardiac output, increased capillarization and oxygen extraction, slow twitch muscle fiber recruitment and numerous positive metabolic adaptations. The reality is that aerobic capacity takes much longer to develop, relative to anaerobic fitness, which is why we start the summer building mileage. It is not possible to be a competitive cross country runner at the NCAA D2 level without doing the summer training. Shortly after practice starts we'll add more tempo runs and faster intervals to develop anaerobic capacity and improve our ability to buffer the acidity that comes from running without adequate oxygen. In the meantime, we also want to stay as strong as possible(thus, hills & core work) and avoid illness and injury(thus, plenty of sleep, rest, water, stretching and ice baths).

I promise to do my best to give you through the season the proper training and workouts(and the right amount of rest) and guide you to the end of the season so you can meet your personal goals and team goals. I'm looking forward to being with you again as your coach and I am excited about what we can accomplish as a team.

Coach Van Arkel

Pre-Season Practices Start August 20/Reminders

Practice begins Thursday August 20 at 7 am.

-All runners must have all medical forms, including insurance card and a physical approved by a physician, on file with the trainers BEFORE August 20. Signed forms can be mailed to Jon Van Arkel; Drury Athletics; 900 N. Benton; Springfield, MO 65802, or also faxed to Coach Van Arkel(fax# 303-362-7556).

-Housing will be open and runners can move in as early as August 15 by getting your keys from Security.

-Please forward your biographies to Eric Pannell as soon as possible so he can put together the cross country roster.

-I will be at the Fitness Center at 9 am on August 17, 18 & 19 if anyone has forms to turn in or questions.

-Pre-Season Practice Schedule:
Thursday(8/20) 7:00 am 8 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX(optional)
4:30 pm 2-4 mile warmup w/ strength training

Friday(8/21) 6:30 am 10 miles @ Frisco Trailhead w/ breakfast
Noon Lunch @ CX(optional)
4:30 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner

Saturday(8/22) 6:30 am(women) VO2max test; 6 miles w/ strength training
7:30 am(men) VO2max test; 6 miles w/ strength training

Sunday(8/23) 6:30 am Long Run of 12-16 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Van Arkel's

Monday(8/24) 6:30 am 6-8 miles @ Fitness Center
4:30 pm Pool/2-4 miles w/ strength training

Tuesday(8/25) 6:30 am 8-10 miles @ Lake Springfield
4:30 pm Pool/Stretching/Ice

Wednesday(8/26) 6:30 am 6-8 miles @ Fitness Center

During the season plan on practicing between 6 am and 8:30 am and between 4:30 pm and 6:30 pm during the week. We will be competing/practicing each weekend until the NCAA meet in November. The only extended break will be September 5, 6 & 7(Labor Day weekend). Fall Break is the weekend of the GLVC Conference Meet.

Coach Van Arkel
417-873-7567

XC Runner Bio's/Roster

XC Roster: All runners, including returning runners, need to forward to Eric Pannell(epannell@drury.edu) answers to the following questions so the Sports Information Office can compiling cross country rosters and include this information about each runner. The sooner we get this done the sooner our online rosters will be completed.


Name: ___________________

Birthdate: ______________________

Height: ___________________

Parents' Names_________________________

Hometown: ___________________________

High School: __________________________

High School Coach's Name:____________________________

High School G.P.A.:_____________________

High School Academic Honors:_____________________

__________________________________________________

__________________________________________________

Intended or Declared Major:_____________________________


If you are an incoming freshman, please list your top high school athletic performances(up to three), any all-state awards, place and time at the state meet, any team, conference, district and academic honors.

____________________________________________________

____________________________________________________

____________________________________________________

If you are a returning runner, please list your recent accomplishments or what you feel are your best two or three athletic performances from the past year.

____________________________________________________

____________________________________________________

____________________________________________________


YOUR FAVORITES:

Food: _____________________________________

Restaurant: ________________________________

Musical Artist: ______________________________

Movie/TV Show: _________________________________

Book/Magazine: ________________________________

Hobbies(besides running)_________________________

Pro athlete: _________________________________

Dream job: _________________________________

XC Housing Info

Cross Country runners can arrive and move in to housing as early as Saturday August 15. Check in at the Security Office to pick up keys and Drury ID. The office may not be open, but the students simply need to call an officer at 417-873-7400, and they will meet the student at the office. If a student owns a car, they can also pick up their parking pass at this time (provide license plate number and car make/model). When the student arrives at the residence hall, they need to fill out a Room Inventory Condition Checklist (RICC form) and turn it into their RA (the RAs will stop by and try to meet each player individually when their schedule allows it). Apartment-style residents need to turn their RICCs in to Holly at the Housing Office.

Practice starts August 20 at 7 am at the Fitness Center.

Coach Van Arkel
417-873-7567

Off-Season XC Training(7/19 & 7/26)

The men will be running 80 miles the first week of practice and the women will be running more than 60 miles that week so it is important to gradually increase volume over the summer. From now until practice starts the men should be running as much as or perhaps more than 60-70 miles/week. The women should be running 40-50 miles/week until the beginning of practice. Besides building strength over the summer and getting use to running long, it is also important for us to have an extended period of aerobic base training before we start running harder and faster after the season begins. Continue doing the core strength workouts twice each week and the hill repeats once each week. Most of the week's running can be at conversational pace but still run the hill repeats hard and try to increase the pace on the last half of the Friday run. You may also want to break up one or two workouts each week into two different sessions to help recovery and get your body used to the days we will be practicing twice/day after the season starts.

Sunday(7/19 & 7/26) Long run of 10-14 miles

Monday 7-9 miles

Tuesday 7-9 miles w/ strength training

Wednesday 7-9 miles w/ hill repeats

Thursday 7-9 miles w/ strength training

Friday 8-11 miles

Saturday 4-6 miles or swim/bike


Coach Van Arkel
417-873-7567

Training Shoe Orders by 7/17

I will be ordering training shoes on July 17. Please forward to me the brand, model & size of training shoes you run in by this date so I can order a pair for you and have them available when practice starts. I will be out of state after July 17 for the rest of the month and may not have your training shoes on hand when practice starts if I do not hear from you by then.

Coach Van Arkel
xcountry@drury.edu

Off-Season XC Training(7/5 & 7/12)

Cross country training picks up a bit, with more mileage the next two weeks and a session of hill repeats each week. Women should be running between 40-50 miles/week. Men should be running 50-60 miles/week. The long run can be from 70 to 90 minutes at a conversational pace. During the week add a set of hill repeats(6-8 repeats up a 150-200 m hill at 3k race pace with a recovery jog back down) and do at least two core/strength training workouts. These should consist of crunches, pushups, dips and planks(up, down & each side with leg raises).

Sunday(7/5 & 7/12) Long run of 9-13 miles

Monday 6-8 miles

Tuesday 7-9 miles w/ strength training

Wednesday 6-8 miles w/ hill repeats

Thursday 7-9 miles w/ strength training

Friday 8-10 miles

Saturday 4-6 miles or swim/bike


Coach Van Arkel
417-873-7567

Upcoming events for XC Runners

Bio's: The Athletic Department will ask each runner to complete a questionnaire for our Drury Panthers web site. I'll post that soon and ask you to forward that biographical information to me or to Eric Pannell at the Drury Sports Information Office.

Physicals: Each runner must get a physical, sign a waiver/consent form and have health insurance on file before practice starts August 20. The forms are available to download on the Athletic Training web page. When completed, forward them to me or to the athletic trainers.

Shoes: Each of you should forward to me the brand, model & size of training shoes you run in so I can order a pair for you and have them available when practice starts. If your current running shoes are older and worn and won't make it through this summer's training you may need to get some new training shoes now on your own.

Running: Run on soft surfaces as much as you can, but also run the roads some, especially areas with lots of hills. Try to follow a hard/easy pattern(if you run hard one day run easier the next). Run early in the day to avoid the heat if you can and stay hydrated.

Injuries: If you are sore, back off and do some cross training. Don’t run through sharp pain and ice those areas that are sore. If soreness persists and you are unable to run after resting a couple of days, please contact a sports medicine clinic and inform Coach.

Strength Training: Do core strength work(crunches, pushups, dips, etc.) at least twice each week. We'll do lots of this in the fall.

Like I have said before, be as consistent as possible with your training.

Coach Van Arkel
xcountry@drury.edu
417-873-7567

Off-Season XC Training

Training for the fall cross country season has begun. The idea over the next several weeks is to be consistent and develop a routine that allows for running every day(or at least 6 days/week). We will be building our aerobic base and eventually add more strength work. Weekly mileage for women should be at least 35-45 miles with one long run(> 60 minutes) each week. Men should be running 45-55 miles/week with one long run(> 70 minutes). For the next two weeks the pace can be relatively easy(conversational) on all runs. No speed work or tempo running needs to be done, but do try to run hilly courses as often as possible. Core strength work should be done at least twice each week with 3 sets of pushups, crunches, and dips. Hammer curls can also be added if you have access to dumbbells. In two weeks we will slightly increase our mileage and add hill repeats.

Remember to stay hydrated. Drink water before you run and lots of juice/sports drinks after you run.

Sunday(6/21 & 6/28) Long run of 8-12 miles

Monday 5-7 miles

Tuesday 6-8 miles w/ strength training

Wednesday 6-8 miles

Thursday 6-8 miles w/ strength training

Friday 8-10 miles

Saturday 4-6 miles or swim/bike


Coach Van Arkel
417-873-7567

2009 Fall Cross Country Schedule

Tentative Fall 2009 Cross Country Schedule:

August 20, 2009 @ 7 am First Practice

September 19, 2009 @ Southern Stampede(MSSU/Joplin, MO)

October 3, 2009 @ Cowboy Jamboree(OSU/Stillwater, OK)

October 10, 2009 @ GLVC v. MIAA Challenge(MS&T/Rolla, MO)

October 24, 2009 @ GLVC Champs(Bellarmine/Louisville, KY)

November 7, 2009 @ NCAA Great Lakes Regional(Wisc.Parkside/Kenosha, WI)

November 21, 2009 @ NCAA Champs(USI/Evansville, IN)

Fall Break is the weekend of the GLVC meet in Louisville, KY. Other than possibly leaving campus for a couple of days and running on your own during Labor Day weekend(September 5,6&7), expect to have no more than one day at a time off from practice each week during the fall season. Remember, every runner is at every practice unless you are in class.

Coach Van Arkel
417-873-7567

Summer Training/First Practice August 20

Our first Drury cross country practice will be Thursday, August 20, at 7 am. All runners need to be on campus by then. Freshmen orientation starts just two days later. Insurance and a physical(by a physician) and signed consent forms are REQUIRED before the first practice. Medical forms are available and can be downloaded on the Drury Athletics web page under Athletic Training. The team may be also getting physicals from Drury doctors as we arrive on campus in August. If you move during the summer or leave home for an extended period of time be sure I have a good mailing address for you. The NCAA may want to conduct random drug tests and all student athletes on the roster are subject to being tested year round.

I will make specific suggestions regarding workouts starting June 20. That will give us eight weeks prior to August 16 to increase mileage, develop aerobic fitness and add some other strength/hill workouts. By mid-June we should be running consistently(six days/week), be in a summer routine, become acclimated to the heat, and be doing a couple of core strength workouts(crunches, planks, pushups and dips) each week.

Eventually, I will be asking runners to forward biographical information for the Drury web site and to also forward training shoe details so I can get everyone a pair of new training shoes by the beginning of practice.

Coach Van Arkel
417-873-7567

Drury Track Record Board(5/31/09)

Drury Track Record Board as of 5/31/09:

Women’s 1500m Track:
1. 4:56 Tia Young MSSU 2008
2. 5:02 Elizabeth Hurford UMR 2007
3. 5:14 Katie Berkbigler PSU 2009
4. 5:19 Veronica Bible UMR 2004
5. 5:20 Melissa Hollon GLVC 2009
6. 5:23 Sara Murzynsky GLVC 2008
7. 5:25 Sooner Davenport PSU 2008
Women’s 3000m Track:
1. 10:47 Jaimee Hoffman MSSU 2004
2. 10:47 Jessica Stong Zephyrs MSSU 2007
3. 10:49 Elizabeth Hurford MSSU 2007
4. 10:52 Stephanie Cowherd MSSU 2007
5. 10:54 Tia Young PSU 2009
6. 11:05 Kim Shigeno Mizzou 2008
7. 11:22 Emily Schmittel Mizzou 2006
8. 11:23 Veronica Bible USA 2004
9. 11:34 Lindsey Bennett Mizzou 2007
10. 11:38 Sooner Davenport Mizzou 2008
Women’s 5000m Track:
1. 18:18 Jaimee Hoffman Mizzou 2004
2. 18:48 Jessica Stong Zephyrs UMR 2005
3. 18:57 Kimberly Shigeno MSSU 2008
4. 18:59 Stephanie Cowherd Hendrix 2008
5. 19:14 Veronica Bible Mizzou 2004
6. 19:33 Tia Young Mizzou 2009
7. 19:35 Elizabeth Hurford FSU 2006
8. 19:36 Emily Schmittel FSU 2006
3000m Steeplechase Track:
1. 12:57 Lindsey Bennett MS&T 2009

Men’s 1500m Track:
1. 3:56 Jaime Villa Zapatero PSU 2009
2. 3:58 Geoff Hughes GLVC 2009
3. 3:59 Case Van Arkel PSU 2009
4. 4:02 Charles Yeager PSU 2009
5. 4:04 Derek Berry PSU 2009
6. 4:06 Chris Yates PSU 2009
7. 4:08 Ryan Mee UMR 2005
7. 4:08 Andy Chase MS&T 2009
9. 4:10 Chad Limberg USA 2005
10. 4:11 Nathan Poindexter USA 2005
11. 4:12 Matt Van Arkel MSSU 2005
Men’s 3000m Track:
1. 8:32 Jaime Villa Zapatero Drury 2009
2. 8:44 Case Van Arkel Drury 2009
3. 8:59 Matt Van Arkel Drury 2009
4. 9:00 Ryan Mee MSU 2005
5. 9:13 Chris Yates Drury 2009
6. 9:16 Nathan Poindexter MSU 2005
7. 9:20 Charles Yeager Mizzou 2007
8. 9:22 Andy Chase Mizzou 2007
9. 9:24 Chad Limberg MSU 2005
10. 9:25 Brad Lyons Drury 2009
11. 9:25 Robert Bibens 2009
Men’s 5000m Track:
1. 14:38 Jaime Villa Zapatero KU 2008
2. 14:57 Case Van Arkel GLVC 2009
3. 15:15 Geoff Hughes KU 2009
4. 15:16 Derek Berry GLVC 2009
5. 15:17 Steven Busch KU 2008
6. 15:21 Ryan Mee Mizzou 2005
7. 15:31 Charles Yeager Mizzou 2009
8. 15:35 Ross MacDonald MSSU 2004
9. 15:37 Chad Limberg MSSU 2004
9. 15:37 Chad Jolliff Mizzou 2005
9. 15:37 Matt Van Arkel PSU 2009
9. 15:37 Chris Yates Mizzou 2009
Men's 10000m Track:
1. 30:39 Jaime Villa Zapatero Mizzou 2009
2. 32:09 Chris Yates GLVC 2009
3. 33:04 Charles Yeager Mizzou 2008
4. 33:08 Matt Van Arkel GLVC 2009
5. 33:11 Kevin Zimmerman Mizzou 2008
6. 33:14 Robert Bibens GLVC 2009
7. 33:32 Brad Lyons Mizzou 2009
8. 33:56 Glen Buttrum Mizzou 2008
Men's 3000m Steeplechase:
1. 9:27 Steven Busch GLVC 2008
2. 9:52 Kevin Zimmerman Mizzou 2008
3. 10:17 Chris Yates PSU 2008
4. 10:32 Robert Bibens PSU 2009

Drury Results from GLVC T&F Meet 5/2/09

2009 GLVC Men's T&F results:
http://www.glvcsports.org/sports/mtrack/2009/
Men_GLVC_Track_Results_2009.htm

2009 GLVC Women's T&F results:
http://www.glvcsports.org/sports/mtrack/2009/
Women_GLVC_Track_Results_2009.htm

Geoff Hughes & Case Van Arkel both received All-GLVC Second Team honors for their high finishes in the 1500m and 5000m.

Coach Van Arkel
417-873-7567

Track Training: Week of April 19

Track Training: Week of April 19:

Sun(4/19) off

Mon(4/20) 6:15 am 8-12 miles

Tue(4/21) 4:00/4:30 pm 6-8 miles & Strength Training

Wed(4/22) 6:30 am 6-10 miles @ Track

Thu(4/23) 4:30 pm 4-6 miles & Strength Training

Fri(4/24) 4-6 miles
Noon Leave Drury for Missouri Southern

Sat(4/25) off

Sun(4/26) 7:00 am 8-12 miles

Mon(4/27) 6:30 am 6-8 miles

Tues(4/28) 4:30 pm 4-6 miles

Wed(4/29) 7:00 am 6-8 miles

Thurs(4/30) 7:00 am 6-8 miles
9 am Leave Drury for Indianapolis(La Quinta Inn)

Fri(5/1) GLVC T&F Meet @ Indianapolis(IUPUI Track)

Sat(5/2) GLVC Meet @ Indianapolis(IUPUI Track)

Coach Van Arkel
873-7567

Drury Track Results 4/16-4/18 & 4-24

Kansas Relays(Kansas Univ./Lawrence) April 16:
http://www.deltatiming.com/events/2009/kansas_relays/results2.htm

John McDonnell Invite (Univ. Arkansas/Fayetteville) April 17:
http://www.flashresults.com/2009_Meets/outdoor
/McDonnellInvite/?SPSID=30837&SPID=2430&DB_OEM_ID=6100

Dewey Allgood Invite(Missouri S&T/Rolla) April 18:
Women:
http://sports.mst.edu/custompages/Women's%20Track%20and%20Field
/2009/Dewey%20Allgood%20Invitational/DeweyAllgoodResultsWomen.htm
Men:
http://sports.mst.edu/custompages/Men's%20Track%20and%20Field
/2009/Dewey%20Allgood%20Invitational/DeweyAllgoodResultsMen.htm

Bill Williams Open(Missouri Southern) April 24:
http://www.mssu.edu/athletics/menstrackandfield/2009/WilliamsLaptad-
Results09.htm

Drury Track Results 4/11/09

Pittsburg State Gorilla Classic April 11:

http://www.pittstategorillas.com/releases/TF-gorillaclassic-results.pdf

Track Training: Week of April 12

Track Training: Week of Apr. 12:

Sun(4/12) off

Mon(4/13) 6:30 am 8-12 miles

Tue(4/14) OYO 6-8 miles w/ Strength Training

Wed(4/15) 6:30 am 8-10 miles @ Track

Thu(4/16) OYO 6-8 miles w/ Strength Training

Fri(4/17) OYO 4-6 miles

Sat(4/18) 10 am Leave for Missouri S&T

Sun(4/19) off

Mon(4/20) 6:30 am 8-12 miles

Coach Van Arkel
417-873-7567

Drury Track Results 3/27/09

Drury Track Results from the Missouri Relays 3/27/09

Mens 5000 Meter Run Univ./Open
1 Leyden Tolhurst Drake 14:54.73
4 Case Van Arkel FR Drury 15:17.41
6 Geoff Hughes JR Drury 15:27.17
8 Charles Yeager JR Drury 15:31.41
10 Derek Berry SO Drury 15:34.06
13 Chris Yates SO Drury 15:37.51
16 Matt Van Arkel SR Drury 15:40.76
18 Andy Chase JR Drury 15:53.38
34 Glen Buttrum JR Drury 16:28.69
43 Daniel Childers SO Drury 16:47.84
Mens 10000 Meter Run Univ./Open
1 Jaime Villa Zapatero SO Drury 30:39.97
5 Kevin Zimmerman (unattached) 33:22.00
6 Brad Lyons JR Drury 33:32.68
7 Robert Bibens SO Drury 33:50.52
Womens 3000 Meter Run Univ./Open
1 Katie Coomer SO Drake 10:50.58
6 Katie Berkbigler FR Drury 11:48.20
7 Sooner Davenport SO Drury 11:53.05
8 Melissa Hollon FR Drury 12:11.66
9 Lindsey Bennett JR Drury 12:23.76
10 Samantha Swift FR Drury 12:59.61
11 Colleen Pickett FR Drury 13:01.37
Womens 5000 Meter Run Univ./Open
1 Serena Burla RIADHA 16:32.16
16 Kimberly Shigeno JR Drury 19:32.15
17 Tia Young SO Drury 19:33.15
Womens High Jump Univ./Open
1 Stacey Swineburg Missouri 1.60m 5-03.00
1.45 1.50 1.55 1.60 1.65
4 Brianne Holtkamp JR Drury 1.55m 5-01.00
1.45 1.50 1.55 1.60
11 Corinne McEwen FR Drury 1.45m 4-09.00
1.45 1.50

Track Training: Week of March 29

Track Training: Week of Mar. 29:

Sun(3/29) 7:15 am 8-14 miles @ Bread Co.

Mon(3/30) 6:30 am 6-8 miles & Strength Training

Tue(3/31) 4:00/4:30 pm 6-8 miles

Wed(4/1) 6:30 am 6-10 miles @ Track

Thu(4/2) 4:30 pm 4-6 miles & Strength Training

Fri(4/3) 6:30 am 6-8 miles

Sat(4/4) 9 am 8-10 miles @ Phelps Grove

Sun(4/5) off

Mon(4/6) 6:30 am Team Picture/8-12 miles

Tues(4/7) 7:00 am OR 4:00/4:30 pm 4-6 miles w/ Strength Training

Wed(4/8) 6:30 am 8-10 miles @ Track

Thurs(4/9) 7:00 am OR 4:30 pm 6-8 miles w/ Strength Training

Fri(4/10) OYO 6-8 miles

Sat(4/11) 9 am Leave Drury for Pittsburg State

Sun(4/12) Off

Mon(4/12) 6:30 am 8-12 miles

Coach Van Arkel
417-873-7567

Track Training: Week of Mar. 22

Track Training: Week of Mar.22:

Sun(3/22) 10-14 miles

Mon(3/23) 5-7 miles & Strength Training

Tue(3/24) 6-10 miles w/ 12 x 300

Wed(3/25) 8-10 miles

Thu(3/26) 4-6 miles

Fri(3/27) Noon Leave Drury for Missouri Relays(Columbia, MO)

Sat(3/28) off

Sun(3/29) 7:15 am 8-14 miles @ Bread Co(Elm & Nat.)

Mon(3/30) 7:00 am 6-8 miles

Coach Van Arkel
417-873-7567

Drury Track Results 3/14/09

3/14/09 DUAL MEET: DRURY VS. EVANGEL
Harrison Stadium (Springfield, MO)

Women's 200 M. DASH
1-JULIE BOYACK—EV 29.5
3-JENN DEAN—DU 34.2

Women's 400 M. DASH
1-KIMBERLY PASCHE—EV 70.3
2-JENN DEAN—DU 75.9

Women's 800 M. DASH
1-SARA MURZYNSKY—DU 2:27.9
3-SAMANTHA SWIFT—DU 2:51.5

Women's 1500 M. RUN
1-KRISTIN OSTREM—EV 5:17.2
2-KATIE BERKBIGLER—DU 5:27.3
3-SOONER DAVENPORT—DU 5:43.4
4-SAMANTHA SWIFT—DU 5:51.6

Women's 3000 M. RUN
1-KIM SHIGENO—DU 11:16.0
2-TIA YOUNG—DU 11:29.2
3-LINDSEY BENNETT—DU 12:03.1
4-MELISSA HOLLON—DU 12:04.1
5-COLLEEN PICKETT—DU 13:16.4

Women's 4 X 400 RELAY
1-EVANGEL 4:24.7
2-DRURY 4:34.1

Women's HIGH JUMP
1-BRIANNE HOLTKAMP—DU 5’ 2”
2-CORINNE MCEWEN—DU 5’ 0”

Men's 400 M. DASH
1-CLAY LONG - DU 63.7

Men's 800 M. DASH
1-GEOFF HUGHES—DU 2:02.9
2-ANDY CHASE—DU 2:04.1
4-GLEN BUTTRUM—DU 2:14.9
6-CLAY LONG—DU 2:44.3

Men's 1500 M. RUN
1-GEOFF HUGHES—DU 4:10.4
2-ANDY CHASE—DU 4:12.6
4-GLEN BUTTRUM—DU 4:35.0

Men's 3000 M. RUN
1-JAIME VILLA ZAPATERO-DU 8:32.7
2-CASE VAN ARKEL-DU 8:44.3
4-MATT VAN ARKEL—DU 8:59.3
5-CHRIS YATES—DU 9:13.1
7-BRAD LYONS—DU 9:25.4
8-ROBERT BIBENS—DU 9:25.7
9-CHARLES YEAGER—DU 9:46.3
10-DAN CHILDERS—DU 9:55.3

Men's SHOT PUT
1-TAYLOR MOON—DU 32’ 3 ½”

Men's HIGH JUMP
1-REMINGTON KNIGHT—DU 5’ 8”

Track Training: Week of Mar. 8

Track Training: Week of Mar. 8:

Sun(3/8) 7:15 am 8-14 miles @ Fitness Center

Mon(3/9) 7:00 am 5-7 miles & Strength Training or Pool

Tue(3/10) 4:00/4:30 pm 8-10 miles w/ Hills

Wed(3/11) 6:30 am 8-10 miles @ Track

Thu(3/12) 7:00 am 4-6 miles w/ Strength Training or 4:30 pm 4-6 miles w/ Strength Training

Fri(3/13) 7:00 am 6-8 miles

Sat(3/14) 10 am Track Meet @ Harrison Stadium

Sun(3/15) off

Mon(3/16) 6:30 am 8-12 miles

Tues(3/17) 4:00/4:30 pm 4-6 miles w/ Strength Training

Wed(3/18) 6:30 am 8-10 miles @ Track

Thurs(3/19) 7:00 am 4-6 miles w/ Strength Training or 4:30 pm 4-6 miles w/ Strength Training

Fri(3/20) 6:30 am 8-12 miles

Sat(3/21) off/Spring Break

Coach Van Arkel
417-873-7567