Track Training: Week of Dec. 19

Training for Dec. 19 thru Jan. 1:

Starting the next two upcoming weeks, we want to develop a routine, build our distance base with volume and mileage and become consistent with daily runs. Decide for yourself what day of the week works best for your long run, but take advantage of the break in school by making your daily run a priority.

The long run each week should be somewhere between 60 minutes and 80 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills. Do some core strength exercises after those runs. Except for the hills, all other runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass (or snow) and stretch after each run.

After Jan. 1 we will add a few more miles. When we get back to campus in mid January we will increase our mileage and plan specific workouts according to the events you want to race indoors and outdoors. Don't expect to do much speedwork in January or February.


Sunday Long run of 10-13 miles

Monday 6-8 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 7-9 miles

Thursday 5-7 miles w/ hills & strength training

Friday 7-9 miles

Saturday 4-6 miles or cross training

Coach Van Arkel
417-873-7567

Cross Country Banquet 12/10

Drury’s Cross Country Banquet will be Friday, December 10, 5:30 pm, at the Van Arkel's (311 S. Cordova Ct.). Besides showing our appreciation for our letter winners and seniors, we will recognize outstanding individual performances. A Chipotle meal (chicken or steak burritos with rice and beans; other ingredients optional) will be provided to team members. If family or friends might attend please let me know.

Coach Van Arkel
417-873-7567

XC Training (11/21 & 11/28)

Cross Country Training (11/21 & 11/28):

Sunday(11/21) Off

Monday(11/22) 6:30 am 12-16 miles

Tuesday(11/23) 7:00 am 6-8 miles
OYO/ 3-4 miles w/ strength training

Wednesday(11/24) 7:00 am 8-10 miles @ Phelps Grove

Thursday(11/25) OYO/ 6-8 miles

Friday(11/26) OYO/ 8-10 miles

Saturday(11/27) OYO/ 5-7 miles

Sunday(11/28) OYO/ 6-8 miles

Monday(11/29) 7:00 am 7-9 miles @ Silver Springs

Tuesday(11/30) 4:30 pm 5-7 miles
w/ strength training

Wednesday(12/1) 7:00 am 8 miles
9 am Leave Drury for Louisville

Thursday(12/2) 11:00 am 5 miles @ Tom Sawyer Park

Friday(12/3)

Saturday(12/4) NCAA National XC Meet (Louisville, KY)

Friday(12/10) 5:30 pm XC Banquet at Van Arkel's

Coach Van Arkel
417-873-7567

XC Training (11/7 & 11/14)

Cross Country Training (11/7 & 11/14):

Sunday(11/7) Off

Monday(11/8) 6:30 am 10-16 miles @ Frisco Trail (Bullseye)

Tuesday(11/9) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(11/10) 6:45 am 8-10 miles

Thursday(11/11) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(11/12) 6:30 am 6-8 miles @ Phelps Grove

Saturday(11/13) Off

Sunday(11/14) 7:30 am 10-12 miles @ Bread Co.(Elm & Nat.)

Monday(11/15) 6:45 am Team Meeting/3-5 miles or
strength training

Tuesday(11/16) 4:30 pm 5-7 miles

Wednesday(11/17) OYO/6-8 miles

Thursday(11/18) OYO/4-6 miles
6:00 pm Leave Drury for Comfort Inn (Sullivan, MO)

Friday(11/19) 7:00 am Leave St. Louis for
Hyatt Place East (Louisville, KY)

Saturday(11/20) NCAA Regional XC Meet (Louisville, KY)
11:00 am Men's 10K; Noon Women's 6K

Sunday(11/21) Off

Coach Van Arkel
417-873-7567

XC Training (10/24 & 10/31)

Cross Country Training (10/24 & 10/31):

Sunday(10/24) OYO/7-9 miles

Monday(10/25) 6:45 am 8-10 miles

Tuesday(10/26) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/27) 6:45 am 8-10 miles
9:00 pm Men's Team Meeting @ Fitness Center

Thursday(10/28) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/29) 6:30 am 10-12 miles

Saturday(10/30) Off

Sunday(10/31) 7:30 am 8-10 miles @ Lake Springfield
9:00 am Halloween Tailgate Brunch w/ Family

Monday(11/1) 7:00 am 6-8 miles

Tuesday(11/2) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(11/3) OYO/6-10 miles

Thursday(11/4) 7:00 am 6-8 miles
5:00 pm Leave Drury

Friday(11/5) 8:00 am Leave St. Louis
6:00 pm GLVC Banquet

Saturday(11/6) GLVC XC Meet (Kenosha, WI)
10:30 am Men's 8K; 11:30 am Women's 6K

Sunday(11/7) Off

Monday(11/8) 6:30 am 10-16 miles

Coach Van Arkel
417-873-7567

Chile Pepper Festival (10/16)

A link to Drury results from the Chile Pepper Festival coss country meet on Oct. 16:

http://www.chilepepperfestival.org/eventresults.aspx

And a link to some nice photos of the meet taken by Dennis Jones:

http://www.dljonesphotography.com/Sports/DruryXC/DruryXCFayetteville/14316106_Zi2VR#1059390987_N8S2M

And a link to some nice photos of the meet taken by Mark Heffington:

http://druryxctf.shutterfly.com/pictures/393

XC Training (10/17)

Cross Country Training (10/17)

Sunday(10/17) Off

Monday(10/18) 6:30 am 10-16 miles @ Frisco Trail (Bullseye)

Tuesday(10/19) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/20) 7:00 am or 4 pm 8-10 miles

Thursday(10/21) 7:00 am 6-8 miles @ Phelps Grove

Friday(10/22) OYO/7-9 miles

Saturday(10/23) OYO/10-16 miles

Sunday(10/24) OYO/7-9 miles

Monday(10/25) 6:45 am 8-10 miles

Coach Van Arkel
417-873-7567

Sean Earle Lakefront (10/2)

A link to Drury results from the Sean Earle Lakefront
coss country meet on Oct. 2:

http://www.drurypanthers.com/news/2010/10/
2/WXC_1002104557.aspx

And a link to some nice photos of the meet taken by Karen Woollams:

http://www.flickr.com/photos/54547705@N04/
sets/72157625095799438/show/

Coach Van Arkel

XC Training (10/3 & 10/10)

Cross Country Training (10/3 & 10/10):

Sunday(10/3) Off

Monday(10/4) 6:30 10-16 miles

Tuesday(10/5) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/6) 7:00 am 8-10 miles

Thursday(10/7) 6:45 am Officer Schroeder/6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/8) 6:45 am 7-9 miles @ Phelps Grove

Saturday(10/9) Off

Sunday(10/10) 7:00 am 10-16 miles @ Bread Co (Elm & Nat)

Monday(10/11) 6:45 6-8 miles

Tuesday(10/12) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/13) OYO/6-10 miles

Thursday(10/14) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/15) 7:00 am 5-7 miles

Saturday(10/16) 6:00 am Leave Drury
Chile Pepper Festival (Fayetteville, AR)
9:45 am Men's 10K; 10:30 am Women's 5K

Sunday(10/17) Off

Monday(10/18) 6:30 am 10-16 miles @ Bullseye

Coach Van Arkel
417-873-7567

Southern Stampede (9/18)

A link to Drury results from the Southern Stampede coss country meet on Sept. 18:

Men: http://www.drurypanthers.com/news/2010/9/18/MXC_0918101932.aspx

Women: http://www.drurypanthers.com/news/2010/9/18/WXC_0918103150.aspx

And a link to some nice photos of the meet taken by Dennis Jones:

http://www.dljonesphotography.com/Sports/DruryXC/DruryXCStampede/
13821303_SjfXi#1012591496_Ghxaf

And a link to some nice photos of the meet taken by Mark Heffington:

http://druryxctf.shutterfly.com/pictures/8

XC Training (9/19 & 9/26)

Cross Country Training (9/19 & 9/26):

Monday(9/20) 6:15 10-16 miles @ Frisco Trail

Tuesday(9/21) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/22) 7:00 am or 4:00 pm 6-10 miles

Thursday(9/23) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/24) 6:30 am 7-9 miles @ Phelps Grove

Saturday(9/25) Off

Sunday(9/26) 7:00 am 10-16 miles @ Lake Springfield

Monday(9/27) 6:45 6-8 miles

Tuesday(9/28) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/29) OYO/6-10 miles

Thursday(9/30) 6:45 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Friday(10/1) 6:30 am Leave Drury

Saturday(10/2) Sean Earl Lakefront (Chicago, IL)
11:15 am Men's 8K; Noon Women's 5K

Sunday(10/3) Off

Monday(10/4) 6:30 am 10-16 miles

Coach Van Arkel
417-873-7567

XC Training (9/12)

Cross Country Training (9/12)

Sunday(9/12) 7:00 am 10-14 miles @ Bread Co. (Elm & Nat.)

Monday(9/13) 6:45 am 6-8 miles

Tuesday(9/14) 6:30 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Wednesday(9/15) Off

Thursday(9/16) 6:30 am 6-8 miles w/ SPIKES
4:30 pm 3-4 miles w/ strength training

Friday(9/17) 6:45 am 6-8 miles

Saturday(9/18) 6:15 am Leave Drury for Missouri Southern
9:00 am Women's 5K
9:45 am Men's 8K

Sunday(9/19) Off

Monday(9/20) 6:315 am 10-14 miles @ Frisco Trail (Bullseye)

Coach Van Arkel
417-873-7567

XC Training(9/5)

Cross Country Training (9/5)

Sunday(9/5) 9-14 miles

Monday(9/6) OYO

Tuesday(9/7) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Wednesday(9/8) 4:00 pm 8-10 miles
8:00 pm Team Meeting @ Clara Thompson Hall

Thursday(9/9) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Friday(9/10) 6:30 am 8-10 miles @ Phelps Grove

Saturday(9/11) Off

Sunday(9/12) 7:00 am 10-15 miles @ Bread Co. (Elm & Nat.)

Coach Van Arkel
417-873-7567

SBU Cross Country Meet 9/3

A link to Drury results from the SBU coss country meet on Sept. 3:

Men: http://www.drurypanthers.com/news/2010/9/3/MXC_0903100540.aspx

Women: http://www.drurypanthers.com/news/2010/9/3/WXC_0903100910.aspx

And a link to some nice photos of the meet taken by Dennis Jones:

http://www.dljonesphotography.com/Sports/Drury-XC-at-SBU-9-3-10/
13618988_Tq564#993658226_NQQwc

And a link to some nice photos of the meet taken by Mark Heffington:

http://druryxctf.shutterfly.com/pictures/249

XC Training(8/29)

Drury Cross Country Training(8/29)

Sunday(8/29) 7:00 am 8-12 miles @ Lake Springfield

Monday(8/30) 6:30 am 7-10 miles @ Fitness Center

Tuesday(8/31) 6:30 am 6-8 miles @ Fitness Center(hills)
4:30 pm 3-4 miles w/ strength training

Wednesday(9/1) 6:30 am 8-10 miles @ Fitness Center

Thursday(9/2) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Friday(9/3) 6:30 am 8-10 miles @ Phelps Grove OR
Leave 5:00 pm for SBU (5K Race)

Saturday(9/4) OYO/4-6 miles w/ strength training

Sunday(9/5) OYO/9-14 miles

Monday(9/6) OYO/6-8 miles

Tuesday(9/7) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Wednesday(9/8) 6:30 am Pictures
8:00 pm Team Meeting @ Clara Thompson Hall

Coach Van Arkel
417-873-7567

XC Training(8/22)

Drury XC Training:

Sunday(8/22) 7:00 am 5-8 miles @ Fitness Center

Monday(8/23) 7:00 am 8-12 miles @ Bread Co. (East Sunshine)
2:00 pm Required Team Meeting re NCAA Rules @ Lay Hall
4:00 pm Strength Training @ Fitness Center

Tuesday(8/24) 6:30 am 6-8 miles @ Fitness Center

Wednesday(8/25) 6:30 am 8-10 miles @ Fitness Center

Thursday(8/26) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Friday(8/27) 6:30 am 8-10 miles @ Phelps Grove

Saturday(8/28) OYO/4-6 miles

Sunday(8/29) 7:00 am 8-12 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Cross Country/Distance Running Protocols

Drury Cross Country Protocols for Safe Distance Running:

1. Run defensively. Assume drivers cannot see you and are not looking out for you.

2. Run against traffic, single file if there are oncoming vehicles.

3. Obey traffic laws (red lights, etc).

4. Do not wear headsets.

5. Make yourself visible (light-colored clothing or flashing lights) if running in the dark.

5. Do not run in lightning. Seek shelter when there is a thunderstorm.

6. Avoid running alone. Run with others, especially in unfamiliar areas.

Coach Van Arkel

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