Cross Country Practice Starts!!

Cross Country Practice Schedule:

Friday(8/20) Move in to Dorms/Apartments

Saturday(8/21) ALL MEDICAL FORMS DUE!!!
1:00 pm Team Meeting with Freshmen @ Fitness Center
4:00 pm Physicals required for ALL Cross Country Runners, unless done done Aug. 8 or Aug. 15 at Drury

Sunday(8/22) 7:00 am 6-8 miles @ Fitness Center

Monday(8/23) 7:00 am 6-12 miles @ Fitness Center
2:00 pm Required Team Meeting re NCAA Rules @ Lay Hall
4:00 pm 3-4 miles w/ strength training @ Fitness Center

Tuesday 6:30 am 6-8 miles @ Fitness Center

Coach Van Arkel
xcountry@drury.edu

Fall 2010 Cross Country Schedule

2010 Drury Panthers Fall Cross Country Schedule:


Friday 9/3 @ 6 pm SBU Invitational/Bolivar, MO


Saturday 9/18 @ 9 am Southern Stampede/Joplin, MO


Saturday 10/2 @ 9 am Sean Earle Lakefront/Chicago, IL


Saturday 10/16 @ 9 am Chili Pepper Festival/Fayetteville, AR


Saturday 11/6 @ 9 am GLVC Conf. XC Champs/WI-Parkside


Saturday 11/20 @ 9 am NCAA Midwest Regional/Louisville, KY


Saturday 12/4 @ 9 am NCAA Nationals/Louisville, KY


Coach Van Arkel
xcountry@drury.edu

XC Training: Aug. 8 & 15

Two more weeks of training before school/practice starts. Next week's training is a continuation of everything you've done this summer. We are base training, so the long run is the most important workout. The following week's total mileage will decrease a bit as we want to be sure we are rested for the first week of practice, but still do hill repeats and core strength work.

Sunday Long run of 10-14 miles(> 75 minutes)

Monday 7-9 miles w/ strength training

Tuesday 8-11 miles

Wednesday 7-9 miles(last 20 minutes slightly faster pace)

Thursday 7-9 miles w/ strength training

Friday 7-9 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Sunday Long Run(>75 minutes)

Monday 4-6 miles w/ strength training

Tuesday 6-8 miles

Wednesday 7-9 miles w/ hill repeats

Thursday 4-6 miles w/ strength training

Friday 6-8 miles


Coach Van Arkel
xcountry@drury.edu

Drug Testing/Medication/Inhalers

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.

Of course, any positive (dirty) test for street drugs, other narcotics without a prescription or alcohol could also result in a suspension and/or loss of eligibility (scholarship).

Coach Van Arkel
xcountry@drury.edu

Physicals/Medical Forms

Runners do not need to get a physical at home or from a family doctor prior to arriving at Drury. All cross country runners are required to get a physical from the Drury team doctors on August 21 at 4 pm (unless you were present and obtained a physical at Drury on Aug. 8 or Aug. 15). All runners MUST have medical forms turned in by August 21 in order to practice and be on the cross country roster.

Coach Van Arkel
xcountry@drury.edu

First XC Practices

Cross Country Practice Schedule:

Friday(8/20) Move in to Dorms/Apartments

Saturday(8/21) ALL MEDICAL FORMS DUE!!!
1:00 pm Team Meeting with Freshmen @ Fitness Center
4:00 pm Physicals for all Cross Country Runners
-(can also be done Aug. 8 or Aug. 15 at Drury)

Sunday(8/22) 7:00 am 6-8 miles @ Fitness Center

Monday(8/23) 7:00 am 6-8 miles @ Fitness Center
2:00 pm Required Team Meeting re NCAA Rules @ Lay Hall
4:00 pm 3-4 miles w/ strength training @ Fitness Center

Tuesday 6:30 am 6-8 miles @ Fitness Center

Coach Van Arkel
xcountry@drury.edu

XC Training: July 25 & August 1

After several weeks of consistent running it is time to increase mileage again so that the total mileage run during the last four weeks of the summer break is higher than the preceding four weeks. Try to increase mileage by an average of at least one mile per day(an extra 7-8 minutes or so of running). For example, if you ran 56 miles this past week(8 miles/day) then run 63 miles(9 miles/day). If you ran 65 miles, then try for 72 miles. Except for hill repeats and now one run each week when you pick up the tempo somewhat for the last 20 minutes of the run, the pace for most of your running can remain relaxed/conversational. We are still building our aerobic base and won't start extensive speedwork until we are 6-8 weeks away from the most important meets. Please do core strength work(crunches/pushups/planks/dips) at least two times during the week. It's hot so always drink plenty of water before and after your run, as well as later during the day, to stay hydrated.

Sunday Long run of 10-14 miles(> 75 minutes)

Monday 7-9 miles w/ strength training

Tuesday 8-11 miles

Wednesday 7-9 miles(last 20 minutes slightly faster pace)

Thursday 7-9 miles w/ strength training

Friday 7-9 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
xcountry@drury.edu

Training Shoes/Fall XC Gear

Most of you have provided me with your shoe orders, but there are a few who have not. Some running shoe models are hard to get and if you have not yet forwarded shoe info we may not have trainers for you at the beginning of practice.

When practice starts we will hand out the following gear to cross country runners:
-Training Shoes & Socks
-Running/Racing Shorts
-Short sleeve Tee's
-Long Sleeve Tops
-Hooded Sweatshirts
-Backpacks/Bookbags
-Gym Sacks

A few days after practice begins we will hand out the following additional gear w/ DRURY logo:
-Nike Rain Jackets
-Adidas Warmups
-Racing Singlets
-Duffle Bags

There will be a few additional short sleeve running tees available for sale to friends and family as a fundraiser for the team.

Coach Van Arkel
xcountry@drury.edu

Physicals/First Practice/Move-in

Physicals for all cross country runners will be given by the team doctors on Saturday, August 21, at 4 pm at the Fitness Center. You do not need to get a physical before arriving at Drury. Medical Forms must be turned into the athletic trainers or Coach Van Arkel by August 21. There are other earlier dates for physicals on August 8 & August 15 if you are in town and can be on campus. Our first running practice is Sunday, August 22, at 7 am at the Fitness Center. All runners can move into dorms/apartments as early as Friday, August 20.

**Remember** NO PHYSICAL or NO MEDICAL FORMS = NO PARTICIPATION !!!

Dates for Physicals on campus:
Sunday August 8th @ 4:00pm(Volleyball and any cross country athletes able to be here)
Sunday August 15th @ 4:00pm(Soccer and any cross country athletes able to be here)
Saturday August 21st @ 4:00pm: All CROSS COUNTRY runners

Freshmen will have a short team meeting Saturday, August 21, at 1 pm at the Fitness Center.

Coach Van Arkel
xcountry@drury.edu

XC Training: July 11 & 18

We are adding more total mileage the next two weeks along with the long run 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. Increase your 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(face up & face down, both with alternate leg raises).

Sunday(7/11 & 7/18) Long run of 9-13 miles

Monday 6-8 miles

Tuesday 7-9 miles w/ strength training

Wednesday 8-10 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
xcountry@drury.edu

Reminders

Important Reminders for all cross country runners:

PHYSICALS: Physicals for all runners(new and returning) will be given by Drury team doctors on Saturday, August 21, at 4 pm at the Fitness Center.

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.

ROSTER INFO: Please forward your biographies to me or to Eric Pannell as soon as possible so he can put together the cross country roster. Sports Information wants only cross country highlights, no track highlights, for use on the cross country roster web page.

TRAINING SHOES: We will be ordering training shoes soon so each runner on the team has a new pair of trainers in the fall. All runners need to contact Coach Van Arkel(xcountry@drury.edu) with their training shoe brand, model and size(no experimental or beta models; only tried and true). Drury will cover up to $100 of the purchase price.

GEAR: At the beginning of practice we will hand out the following gear: Training shoes, Asics backpacks/bookbags, large duffel bags, gym sacks, warmups, hooded sweatshirts, running tee's, racing shorts, racing singlets, socks and possibly other training/racing apparel. Runners are responsible for providing their own racing spikes.

FRESHMEN ELIGIBILITY: Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Eligibility Center to confirm academic eligibility. Also, in order to receive a "final" amateurism certification, you will need to revisit the Eligibility website, access your file and request a final decision for both DII cross country AND track. This MUST be done soon so rosters can be finalized.

T-SHIRTS: We will have Drury running t-shirts available for all runners on the team after practice starts and lots of extras for family/friends/boosters to purchase as part of our fundraising efforts for the team.

PRACTICES: Our first short team meeting for freshmen will be Saturday, August 21, at 1 pm at the Fitness Center. Our first running practice will be Sunday, August 22, at 7:00 am at the Fitness Center.

HOUSING: Runners will be able to move into campus housing as early as Friday, August 20.

Coach Van Arkel
xcountry@drury.edu

XC Training: July 4

Happy Fourth!

One more week of consistent running. Mileage will go up next week.

Sunday Long Run(>60 minutes)

Monday 4-6 miles w/ strength training

Tuesday 6-8 miles

Wednesday 7-9 miles

Thursday 4-6 miles w/ strength training

Friday 6-8 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
xcountry@drury.edu

Off-Season Training Tips

-Run on soft surfaces(grass/trails) as much as you can.
-If you are sore, back off. Don’t run thru sharp pain. Ice areas that are sore. If soreness persists, contact a sports medicine clinic and inform Coach.
-Do sets of core strength work(crunches, planks, pushups, dips, etc.) at least twice each week.
-Run hilly courses as often as you can.
-Be sure you have good supportive running shoes with plenty of cushioning. We will also get new trainers when the fall season starts.
-Follow the hard/easy training cycle. Do recovery runs or cross train between harder runs or longer runs.
-Get lots of sleep and rest between workouts.
-Stay hydrated. Drink water during the day and drink some kind of sports drink/fruit juice after a run to immediately replace carbohydrates.

Coach Van Arkel
xcountry@drury.edu

XC Training: June 27

This week's training is basically the same as last week. Focus on consistency, hydration(drink lots of water before and after and, if you can, during your run) and extending the long run. Next week total mileage will increase a bit.

Sunday Long Run(>60 minutes)

Monday 4-6 miles w/ strength training

Tuesday 6-8 miles

Wednesday 7-9 miles

Thursday 4-6 miles w/ strength training

Friday 6-8 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel

Important XC Dates & Info

-Our first short(15 minutes) team meeting for freshmen will be Saturday, August 21, at 1:00 pm at the Fitness Center. Physicals by the Drury team physician(required for all runners, new and returning) are tentatively scheduled for late Saturday afternoon that weekend. Our first running practice for all cross country runners will be Sunday, August 22, at 7:00 am at the Fitness Center.

-All runners must have ALL medical forms, including a consent form and a copy of an insurance card(front & back), on file with the trainers BY August 21. Signed forms can be mailed to Jon Van Arkel at Drury Athletics; 900 N. Benton; Springfield, MO 65802, or also faxed to Coach Van Arkel(fax# 303-362-7556) or delivered to the training room.

-Housing will be open and runners can move in as early as August 20.

-Please forward your biographies to Eric Pannell or to me as soon as possible so Eric can put together our fall cross country roster.

-I will be at the Fitness Center at 1 pm on Saturday, August 21 if anyone has forms to turn in or has questions.

-During the fall cross country season plan on practicing between 6 am and 8:30 am and between 4:30 pm and 6:30 pm during the week, and early most mornings on the weekends. Do not schedule work, etc, during those times until we have set a practice schedule. If you can avoid it, do NOT schedule class for any weekday morning at 8 am. We will be competing or practicing each weekend until the NCAA meet in late November. The only extended 48 hour breaks will be September 5 & 6(Labor Day weekend) and October 22 &23(Fall Break).

-All runners must be at all practices, unless you are in class. Plan to travel with the team to & from all meets unless permission to travel separately with your family is granted one week prior to the meet by the Athletic Director.

-I will be ordering each cross country runner(37 of us!) with training shoes(I'll cover up to $100 & try to find the least expensive vendor) on July 12. Please forward to me your brand, model & size of training shoe by this date so I can order a pair for you and have them available when practice starts.

Coach Van Arkel

XC Runner's Bio's Needed

XC Roster: All runners, including returning runners, need to forward to me(xcountry@drury.edu) or Eric Pannell(epannell@drury.edu) answers to the following questions so the Sports Information Office can begin 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 Training: June 20

XC Training for the week of June 20:

Now is the time to seriously start our off-season training and running with a goal of being aerobically fit and strong by the end of the summer. We need to build our distance base, with weekly mileage of at least 45-65 miles for the women by the time practice starts and 60-80 miles/week for the guys. 6K-10K races are 80-90% aerobic and no amount of speed work alone, without a good distance base, will enable you to run your fastest as a cross country runner and help your team.

I'm asking for consistent running(6/days week) and three specific weekly workouts. One long run(>60 minutes for now) during the week is the most important workout, with a set of 6-8 hill repeats a close second. Hill repeats should consist of 6-8 uphills run moderately hard on a gradual hill with exaggerated knee lift and arm swing. All other running can be relatively easy(conversational pace). Strength work should include 2-3 sets of pushups, crunches and planks(front & back), all of which can be done without going to a fitness center. You can also lift weights and do other exercises(curls,presses,dips and pullups), but they should not interfere with your running or other workouts. For the next two weeks mileage should be at least 40/week for the women and at least 50/week for the guys.

Sunday Long Run(>60 minutes)

Monday 4-6 miles w/ strength training

Tuesday 6-8 miles

Wednesday 7-9 miles

Thursday 4-6 miles w/ strength training

Friday 6-8 miles w/ hill repeats

Saturday 5-7 miles or swim/bike

Coach Van Arkel
417-873-7567

Summer Training

Summer training is what will make us faster and better in the fall. You cannot be a competitive collegiate cross country runner without serious summer running. The idea is to start developing the different systems we rely on during races. Three key components make up the off-season training plan:

1. Aerobic Fitness-Volume and mileage, not too hard, to improve endurance and efficiency.
2. Leg Strength-Hill running to increase the strength of leg muscles, tendons and ligaments and improve form.
3. Core Strength-Resistance exercises designed to strengthen and stabilize the core/trunk/upper body.

Notice we do not yet start running fast intervals until we have developed these other systems and until we are ready to start peaking for cross country races. Anaerobic fitness and speed will come later during the fall season.

Hopefully, everyone has recovered from the track season and can now begin to increase weekly mileage. We will add a weekly long run to improve aerobic capacity. We will also add core strength training and, soon hill repeats. While these increases in mileage and training need to be gradual, they also need to happen relatively early in the summer so conditioning can be consistent and productive for the 8-10 weeks before the cross country season starts.

The more volume you can do during the summer, the better you will be in races in the fall.

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

Summer Training/First team meeting 8/21 at 1 pm

Our first Drury cross country team meeting for freshmen will be Saturday, August 21, at 1 pm for 15 minutes at the Fitness Center. All other returning runners need to be on campus by August 21 with medical forms on file with the Athletic Training Office. Physicals will possibly be given Saturday, August 21, and are required before any runner can participate in practice. Our first running practice is August 22 at 7 am at the Fitness Center. Medical forms are available and can be downloaded on the Drury Athletics web page under Athletic Training and on this blog under Medical Forms. Also, the NCAA has the discretion and authority to conduct random drug tests at any time. All student athletes on the roster should be able to be located and are subject to being tested year round.

I will make specific suggestions regarding workouts starting June 20. This gives us eight full weeks of training prior to August 21 to increase mileage, develop aerobic fitness and add some other strength/hill workouts. By June 20 we should be running consistently(six days/week), be in a summer fitness 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

2010 Fall Cross Country Schedule

2010 Drury Panthers Fall Cross Country Schedule


Saturday 9/4 @ 9 am SBU Invitational/Bolivar, MO


Saturday 9/18 @ 9 am Southern Stampede/Joplin, MO


Saturday 10/2 @ 9 am Sean Earle Lakefront/Chicago, IL


Saturday 11/6 @ 9 am GLVC Conf. XC Champs/WI-Parkside


Saturday 11/20 @ 9 am NCAA Midwest Regional/Louisville, KY


Saturday 12/4 @ 9 am NCAA Nationals/Louisville, KY


Coach Van Arkel
417-873-7567

Track Training: Week of May 2

Track Training: Week of May 2

Sun(5/2) 7:15 am 8-10 miles

Mon(5/3) OYO/6-8 miles

Tue(5/4) 4:20 pm 4-6 miles

Wed(5/5) OYO/4-6 miles
4:45 pm Team Meeting @ Track

Thu(5/6) 4:20 pm 4-6 miles

Fri(5/7) 12:30 pm Leave Drury for Missouri S&T

Sat(5/8) 11:00 am leave Drury for Missouri S&T

Sun(5/9) 5:30 pm Team Picnic @ Phelps Grove

Coach Van Arkel
417-873-7567

Track Training: Week of April 25

Track Training: Week of April 25

Sun(4/25) 7:15 am 8-14 miles

Mon(4/26) 6:30 am 6-8 miles

Tue(4/27) 7:00 am 4-5 miles
4:20 pm 4-6 miles

Wed(4/28) 7:00 am 6-8 miles

Thu(4/29) 4:20 pm 5-7 miles

Fri(4/30) 7:00 am 6-8 miles @ Phelps Grove
12:00 pm Leave Drury for Northwest Missouri State

Sat(5/1) Off

Sun(5/2) 7:15 am 8-10 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Track Training: Week of April 18

Track Training: Week of April 18

Sun(4/18) 7:15 am 10-14 miles

Mon(4/19) 6:30 am 6-8 miles

Tue(4/20) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(4/21) 6:20 am 7-9 miles

Thu(4/22) 7:00 am 4-5 miles

Fri(4/23) 1:00 pm Leave Drury for MSSU

Sat(4/24) Off/10 am Harrison Stadium

Sun(4/25) 7:15 am 8-14 miles @ Bread Co.(E. Battlefield)

Coach Van Arkel
417-873-7567

Track Training: Week of April 11

Track Training: Week of April 11

Sun(4/11) Off

Mon(4/12) 6:30 am 10-14 miles

Tue(4/13) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(4/14) 6:20 am 7-9 miles

Thu(4/15) 7:00 am 4-5 miles
OYO/4-6 miles w/ strength training

Fri(4/16) 7:00 am 6-10 miles @ Phelps Grove

Sat(4/17) 9:30 am Leave Drury for Missouri S&T

Sun(4/18) 7:15 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of April 4

Track Training: Week of April 4

Sun(4/4) 1500m: Off
5000m: OYO/10-14 miles

Mon(4/5) 6:30 am 5-7 miles

Tue(4/6) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Wed(4/7) 6:20 am 7-9 miles

Thu(4/8) 7:00 am 4-5 miles
4:20 pm 4-6 miles w/ strength training

Fri(4/9) OYO/4-6 miles

Sat(4/10) 8:30 am Leave Drury for Pitt State

Sun(4/11) Off

Coach Van Arkel
417-873-7567