Track Training: Week of Feb. 17

Track Training: Week of Feb. 17

Sunday(2/17) 7:30 am 11-14 miles @ Bread Co (Elm and Nat)

Monday(2/18) 4:00 pm 6-8 miles w/ strength training

Tuesday(2/19) 6:45 am 6-8 miles
   4:30 pm  3-5 miles

Wednesday(2/20) 4:00 pm 8-10 miles

Thursday(2/21) OYO 6-8 miles

Friday(2/22) 6:00 am Leave Drury
   GLVC Indoor Meet at Indy

Saturday(2/23) GLVC Indoor Meet at Indy

Sunday(2/24) Off


Coach Van Arkel

Track Training: Week of Feb. 10

Track Training: Week of Feb. 10

Sunday(2/10) 7:30 am 11-14 miles @ Bread Co (East Sunshine)

Monday(2/11) 4:00 pm 6-8 miles w/ strength training

Tuesday(2/12) 6:45 am 6-8 miles
4:30 pm  3-5 miles

Wednesday(2/13) 4:00 pm 8-10 miles

Thursday(2/14) 4:30 pm 6-8 miles

Friday(2/15) 8:30 am Leave Drury for Mizzou

Saturday(2/16) Off

Sunday(2/17) 7:30 am 11-14 miles


Coach Van Arkel

Track Training: Week of Feb. 3

Track Training: Week of Feb. 3

Sunday(2/3) Off

Monday(2/4) 4:00 pm 11-13 miles

Tuesday(2/5) 7:00 am 4-6 miles
4:30 pm  4-6 miles w/ strength training

Wednesday(2/6) 4:00 pm 8-10 miles

Thursday(2/7) 6:45 am Team Meeting/Photos/4-6 miles
4:30 pm 4-6 miles w/ strength training

Friday(2/8) 6:30 am 8-10 miles
4:30 pm Optional 3-5 miles

Saturday(2/9) Off or 4-6 miles

Sunday(2/10) 7:30 am 11-14 miles @ Bread Co (East Sunshine)


Coach Van Arkel

Track Training: Week of Jan. 27

Track Training: Week of Jan. 27

Sunday(1/27) 7:30 am 11-14 miles @ Bread Co

Monday(1/28) 7:00 am 6-8 miles

Tuesday(1/29) 6:30 am Team Meeting 6-8 miles
4:30 pm  3-5 miles w/ strength training

Wednesday(1/30) 4:00 pm 8-10 miles w/ hill repeats

Thursday(1/31) 4:30 pm 6-8 miles w/ strength training

Friday(2/1) MEN - OYO 6-8 miles
WOMEN - 1:00 pm Leave Drury for UCM

Saturday(2/2) MEN - 8:30 am Leave Drury for UCM
WOMEN - OYO 4-6 miles

Sunday(2/3) Off

Coach Van Arkel

Track Training: Week of Jan. 20

Track Training: Week of Jan. 20

Sunday(1/20) OYO 11-14 miles

Monday(1/21) OYO 8-10 miles w/ strength training

Tuesday(1/22) 4:00 pm  8-10 miles w/ 20:00 tempo @ Fitness Center

Wednesday(1/23) 4:00 pm 8-10 miles

Thursday(1/24) 4:30 pm 8-10 miles w/ hill repeats

Friday(1/25) 6:30 am 9-12 miles

Saturday(1/26) Off or 4-6 miles

Sunday(1/27) 7:30 am 11-14 miles @ Bread Co (Elm & Nat)


Coach Van Arkel

Track Training: Weeks of Jan. 6 & 13

Drury Track Training:

Everyone should be adding a 20:00 tempo paced run and hill repeats (8 X 150m) once each week and core strength work (2 sets crunches/planks/pushups) twice each week. Mileage will increase to about 70 miles/week for 5K/10K runners. Our first practice is January 22 @ 4 pm at the Fitness Center.

Sunday(1/6) OYO 11-14 miles

Monday(1/7) OYO 8-10 miles w/ strength training

Tuesday(1/8) OYO 8-10 miles w/ 20:00 tempo

Wednesday(1/9) OYO 8-10 miles w/ strength training

Thursday(1/10) OYO 8-10 miles w/ hill repeats

Friday(1/11) OYO 9-12 miles

Saturday(1/12) Off or 4-6 miles
9:00 am Nutrition Workshop for Runners @ Cox Meyer Center (OYO/free)
http://www.coxhealth.com/body_calendar.cfm?xyzpdqabc=0&id=10&action=detail&ref=20593&calendars=&utm_source=homepage&utm_medium=CTA&utm_campaign=runningclinic0113

Sunday(1/13) OYO 11-14 miles

Monday(1/14) OYO 8-10 miles w/ strength training

Tuesday(1/15)  OYO 8-10 miles w/ 20:00 tempo

Wednesday(1/16) OYO 8-10 miles w/ strength training

Thursday(1/17) OYO 8-10 miles w/ hill repeats

Friday(1/18) OYO 9-12 miles

Saturday(1/19) Off or 4-6 miles

Sunday(1/20) OYO 11-14 miles

Monday(1/21) OYO 6-8 miles

Tuesday(1/22) 4:00 pm 8-10 miles @ Fitness Center


Coach Van Arkel

First Spring Track Practice: Jan. 22

Our first track practice for the spring semester will be Tuesday Jan. 22 at 4 pm at the Fitness Center.

Coach Van Arkel 

Track Training: Week of Dec. 30

Drury Track Training:

Mileage should be consistent, with both 1500m/Steeple runners and 5K/10K runners at close to 60 miles/week, or more.

Sunday(12/30) OYO 11-13 miles

Monday(12/31) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(1/1)  New Year's Day! OYO 6-8 miles

Wednesday(1/2) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(1/3) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(1/4) OYO 8-10 miles

Saturday(1/5) Off

Sunday(1/6) OYO 11-14 miles


Coach Van Arkel

Track Training: Week of Dec. 23

Drury Track Training:

Sunday(12/23) OYO 11-13 miles

Monday(12/24) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(12/25)  Christmas Day!

Wednesday(12/26) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(12/27) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(12/28) OYO 8-10 miles

Saturday(12/29) Off

Sunday(12/30) OYO 11-13 miles


Coach Van Arkel

Track Training: Week of Dec. 16

Drury Track Training:

Everyone should be running at least six days/week, with mileage close to 60 miles/week. We're adding a tempo paced run and hill repeats once each week and core strength work twice each week. Starting in January mileage will increase to about 70 miles/week for 5K/10K runners.

Sunday(12/16) OYO 11-13 miles

Monday(12/17) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(12/18) OYO 8-10 miles w/ 20:00 tempo
     (out 30:00, then back 3:00-4:00 faster)

Wednesday(12/19) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(12/20) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(12/21) OYO 8-10 miles

Saturday(12/22) Off

Sunday(12/23) OYO 11-13 miles



Coach Van Arkel

Track Training: Week of Dec. 9

Drury Track Training:

Sunday(12/9) OYO 11-13 miles

Monday(12/10) OYO 6-8 miles

Tuesday(12/11) OYO 8-10 miles

Wednesday(12/12) OYO 6-8 miles

Thursday(12/13) OYO 6-8 miles w/ hill repeats

Friday(12/14) OYO 8-10 miles

Saturday(12/15) Off

Sunday(12/16) OYO 11-13 miles


Coach Van Arkel

Track Training: Week of Dec. 2

Drury Track Training:

Sunday(12/2) OYO 11-13 miles
5:30 pm Cross Country Banquet @ Rose O'Neill House

Monday(12/3) OYO 6-8 miles

Tuesday(12/4) 6:45 am 7-9 miles

Wednesday(12/5) 7:00 6-8 miles

Thursday(12/6) 7:00 am 6-8 miles
9:00 am Leave Drury for KU

Friday(12/7) OYO 8-10 miles


Saturday(12/8) Off

Sunday(12/9) OYO 11-13 miles


Coach Van Arkel

Track Training: Week of Nov. 25

Drury Track Training:

Sunday(11/25) OYO 11-13 miles

Monday(11/26) OYO 6-8 miles

Tuesday(11/27) 7:00 am 6-8 miles

Wednesday(11/28) OYO 8-10 miles

Thursday(11/29) 7:00 am 6-8 miles

Friday(11/30) OYO 8-10 miles

Saturday(12/1) Off

Sunday(12/2) OYO 11-13 miles
5:30 pm Cross Country Banquet @ Rose O'Neill House


Coach Van Arkel

XC Training: Week of Nov. 4

Drury Cross Country Training:

Sunday(11/4) Off

Monday(11/5) OYO 11 miles

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

Wednesday(11/7) 7:00 am 6-7 miles

Thursday(11/8) OYO 6-8 miles

Friday(11/9) 7:00 am 8-9 miles

Saturday(11/10) Off

Sunday(11/11) 8:00 am 6-8 miles @  Phelps Grove

Monday(11/12) OYO 6-8 miles

Tuesday(11/13) 7:00 am 6-7 miles

Saturday(11/17) NCAA DII Nationals @ Joplin

Tuesday(11/20) 7:00 am Track Practice for all Runners

Sunday(12/2) 5:30 pm Cross Country Banquet @ Rose O'Neill House


Coach Van Arkel

XC Training: Weeks of Oct. 21 & 28

Drury Cross Country Training:

Sunday(10/21) Off

Monday(10/22) 6:30 am 12-14 miles

Tuesday(10/23) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/24) 6:30 am 8-10 miles

Thursday(10/25) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/26) 7:00 am 8-10 miles @ Phelps Grove

Saturday(10/27) Off

Sunday(10/28) 7:30 am 12-14 miles @  Bread Co (East Sunshine)

Monday(10/29) OYO 6-8 miles

Tuesday(10/30) 4:30 pm 6-8 miles

Wednesday(10/31) 7:00 am 7-9 miles

Thursday(11/1) 7:00 am 6-8 miles
     4:00 pm Leave Drury for Pear Tree Inn (Fenton)

Friday(11/2) 7:30 am Leave Fenton for course &
     La Quinta Inn (Pleasant Prairie, WI)

Saturday(11/3) 8:30 am NCAA Midwest Regional
     @ WI-Parkside

Sunday(11/4) Off

Coach Van Arkel
xcountry@drury.edu

XC Training: Weeks of Oct. 7 & 14

Drury Cross Country Training:

Sunday(10/7) Off

Monday(10/8) 6:30 am 12-14 miles

Tuesday(10/9) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/10) 6:30 am 8-10 miles

Thursday(10/11) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/12) 6:30 am 8-10 miles @ Phelps Grove

Saturday(10/13) Off

Sunday(10/14) 7:30 am 12-14 miles @ Frisco Trail (Bullseye)

Monday(10/15) 7:00 am 8-10 miles

Tuesday(10/16) 3:30 pm 6-8 miles @ Springfield Underground

Wednesday(10/17) 7:00 am 8-10 miles

Thursday(10/18) 4:30 pm 4-6 miles

Friday(10/19) Noon 4-6 miles @ Springfield Underground
6:00 pm GLVC Banquet @ OFEC

Saturday(10/20) 8:30 am GLVC XC Meet

Sunday(10/21) Off

Monday((10/22) 6:30 am 10-14 miles 

Coach Van Arkel
xcountry@drury.edu

XC Training: Week of Sept. 30

Drury Cross Country Training:

Sunday(9/30) Off

Monday(10/1) 6:30 am 10-14 miles

Tuesday(10/2) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/3) 6:30 am 8-10 miles @ Phelps Grove

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

Friday(10/5) On Your Own/ 6-8 miles
6:30 pm Pasta Dinner @ Heffington's
(2238 S. Suprema)

Saturday(10/6) 6:00 am Leave Drury
9:45 am Men's 8K
10:30 am Women's 5K

Sunday(10/7) Off

Monday(10/8) 6:30 am 12-14 miles

Coach Van Arkel
xcountry@drury.edu

XC Training: Weeks of Sept. 16 and 23

Drury Cross Country Training:

Sunday(9/16) Off

Monday(9/17) 6:30 am 10-12 miles

Tuesday(9/18) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/19) 6:30 am 8-10 miles

Thursday(9/20) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/21) 6:30 am 8-10 miles @ Phelps Grove

Saturday(9/22) Off

Sunday(9/23) 7:30 am 12-14 miles @ Frisco Trail (Bullseye)

Monday(9/24) 6:30 am 8-10 miles

Tuesday(9/25) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/26) 6:30 am 8-10 miles @ Silver Springs

Thursday(9/27) 6:30 am 6-8 miles
4:30 pm 8-10 miles

Friday(9/28) 7:00 am Leave Drury
10:30 am Run Downtown St. Louis
4:00 pm @ La Quinta Inn Downtown Chicago

Saturday(9/29) Sean Earl Lakefront XC Meet

Sunday(9/30) Off

Monday((10/1) 6:30 am 10-14 miles 

Coach Van Arkel
xcountry@drury.edu

Drury Cross Country Captains

Lindsay Dukewits, a Drury senior, has been elected capatin of the Drury women's cross country team for 2012. Lincoln Shryack, a senior, and Will Shadwick, a junior, have been elected co-captains of the men's cross country team for 2012.

Congratulations to Lindsay, Lincoln and Will!

Coach Van Arkel

XC Training: Week of Sept. 9

Drury Cross Country Training:

Sunday(9/9) 7:30 am 12-14 miles @ Bread Co (Elm & Nat)

Monday(9/10) 6:30 am 6-8 miles

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

Wednesday(9/12) 6:30 am 8-10 miles

Thursday(9/13) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/14) 7:00 am 6-8 miles

Saturday(9/15) 7:00 am Richard Clark Invitational (MSU)
8:30 am Women's 5K
9:15 am Men's 8K

Sunday(9/16) Off

Monday(9/17) 6:30 am 12-14 miles


Coach Van Arkel

Drury Cross Country Protocals

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

XC Training: Weeks of Aug. 26 and Sept. 2

Drury Cross Country Training:

Sunday(8/26) 7:30 am 12-14 miles @ Frisco Trail (Bullseye)
6:00 pm Team Dinner at Coach Keeton's

Monday(8/27) 6:30 am 6-8 miles

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

Wednesday(8/29) 6:30 am 8-10 miles

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

Friday(8/31) 6:30 am 8-10 miles

Saturday(9/1) Off

Sunday(9/2) OYO/6-8 miles

Monday(9/3) 10:30 am 10-14 miles @ Lake Springfield

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

Wednesday(9/5) 6:30 am 8-10 miles w/ hills

Thursday(9/6) 7:00 am Team Photos
4:30 pm 8-10 miles

Friday(9/7) 6:30 am 8-10 miles @ Phelps Grove

Saturday(9/8) Off

Sunday(9/9) 7:30 am 12-14 miles @ Bread Co (Elm & Nat) 

Coach Van Arkel
xcountry@drury.edu

NCAA Paperwork/Meeting Aug. 20 @ 2 pm

NCAA paperwork is due Monday, August 20, by 2 pm. All athletes will meet at the O'Reilly Center at 2 PM for an Athletics' Department meeting. For those runners who haven't yet completed NCAA paperwork, here are the links and the message from Bryan Beatty:

[Download Attachment: ACSFirstTimeLogInInformation_18696.docx]
[Download Attachment: ACSFirstTimeLogInInformation_18697.PDF]
[Download Attachment: HowtoCompleteNCAAFormsinACS_18698.pdf]

Welcome back to Drury University.  We are excited to have you back on campus for what we hope will be a very successful year.

It is time once again to complete your NCAA paperwork.  You will once again be completing your paperwork online.  The software we will be using this year is different than what was used the previous year.  We are now using software from ACS Athletics.  Instructions on how to log into ACS Athletics for the first time are on the attached Word Document.  Once you are successfully logged in and have changed your password, you will be able to complete the necessary NCAA forms.  Instructions on how to complete the form can be found on the attached PDF document titled "How to Complete NCAA Forms in ACS".  Please note that your UIN is your Drury ID#.

If you have any problems accessing the system, please feel free to contact me by e-mail (bbeatty@drury.edu) or by phone (343-6707).  Please remember to complete your paperwork by this Sunday night.

Thanks for your help.

Bryan Beatty
Asst. AD- Compliance and Eligibility
Drury University

First Week of Practice

Our first athletic department student athlete meeting will be Monday August 20 at 2:00 pm. Meet at the O'Reilly Center to complete all necessary NCAA paperwork. The forms should have already been forwarded to you by email from Bryan Beatty.

Our first team meeting will be Monday August 20 at 5:30 pm at the Fitness Center. I'll hand out shoes, talk about the practice schedule, etc. At 6:00 pm cross country runners will be getting physicals and sickle cell testing done at the training room. Medical paperwork (history, consent forms and insurance info) must be on file with the trainers before getting a physical. Erin and Summer tell me "no paperwork, then no physical" which also means no practice.

Practice schedule:

Aug. 19(Sun) Long Run(>80 minutes)

Aug. 20(Mon) 7:30 am Fitness Center/Medical Forms
2 pm Athletics Dept Meeting @ O'Reilly Center
5:30 pm Team Meeting/Physicals @ Fitness Center

Aug. 21(Tues) 6:30 am First Practice 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training @ Fitness Center

Aug. 22(Wed) 6:30 am 8-10 miles @ Fitness Center

Aug. 23(Thur) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ hill repeats & strength training

Aug. 24(Fri) 6:30 am 8-10 miles @ Phelps Grove

Aug. 25(Sat) Off

Aug. 26(Sun) 7:30 am 12-14 miles @ Frisco Trail
      (meet at Bullseye Store in Willard)
6:00 pm Team Dinner at Coach Keeton's Home
     (5203 S. Clay)

Coach Van Arkel
xcountry@drury.edu

XC Training/Practices

Two more weeks of training before practice starts. We are still base training (most mileage at conversational pace) but definitely also want to be doing hill repeats (one set of 6-8 150m-200m hill repeats run moderately hard on a gradual hill with exaggerated knee lift and arm swing) and core strength work (2-3 weekly sets of pushups, crunches, planks)to supplement our mileage. Once school starts we'll try to set a practice schedule around classes as much as possible. Try to avoid 8 am classes if there is another section of the class that meets at a different time.

XC Training Schedule Aug. 5 - Aug. 23:

Aug. 5(Sun) Long run of 10-14 miles(> 75 minutes)

Aug. 6(Mon) 7-9 miles w/ strength training

Aug. 7(Tues) 8-11 miles

Aug. 8(Wed) 7-9 miles w/ hill repeats

Aug. 9(Thur) 8-11 miles w/ strength training

Aug 10(Fri) 7-9 miles

Aug. 11(Sat) 5-7 miles or swim/bike

Aug. 12 (Sun) Long Run(>75 minutes)

Aug. 13(Mon) 7-9 miles w/ strength training

Aug. 14(Tues) 8-11 miles

Aug. 15(Wed) 7-9 miles w/ hill repeats

Aug. 16(Thur) 6-8 miles w/ strength training

Aug. 17(Fri) Freshmen move into Dorms / 6-8 miles

Aug. 18(Sat) Move into College Park / 5-7 miles or swim/bike

Aug. 19(Sun) Long Run(>80 minutes)

Aug. 20(Mon) 7:30 am Fitness Center/Medical Forms
2 pm Athletics Dept Meeting @ O'Reilly Center
5:30 pm Team Meeting/Physicals @ Fitness Center

Aug. 21(Tues) 6:30 am First Practice 6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/Strength Training @ Fitness Center

Aug. 22(Wed) 6:30 am 8-10 miles @ Fitness Center

Coach Van Arkel
xcountry@drury.edu