Track Training: Week of Mar. 17

Track Training: Week of March 17 (Spring Break)


Sunday(3/17) OYO 11-14 miles

Monday(3/18) OYO 8-10 miles

Tuesday(3/19)  OYO 9-12 miles w/ strength training

Wednesday(3/20) OYO 8-10 miles w/ 8 X 2:00 @ 3K pace

Thursday(3/21) OYO 8-10 miles w/ strength training

Friday(3/22) OYO 8-11 miles w/ 20:00 tempo

Saturday(3/23) Off or 4-6 miles

Sunday(3/24) OYO 11-14 miles

Monday(3/25) 4:00 pm 8-10 miles


Coach Van Arkel

Track Training: Week of Mar. 10

Track Training: Week of Mar. 10

Sunday(3/10) 7:30 am 11-14 miles @ Bread Co (Elm & Nat)

Monday(3/11) 4:00 pm 8-10 miles

Tuesday(3/12) 7:00 am 4-6 miles
4:30 pm  4-6 miles w/ strength training

Wednesday(3/13) 4:00 pm 8-10 miles

Thursday(3/14) 7:00 8-10 miles
4:30 pm 4-6 miles w/ strength training

Friday(3/15) 6:45 am 8-10 miles
Spring Break starts 5 pm

Saturday(3/16) Off or 4-6 miles

Sunday(3/17) OYO 11-14 miles

Coach Van Arkeel

Track Training: Week of Mar. 3

Track Training: Week of Mar. 3

Sunday(3/3) 7:30 am 11-14 miles @ Bread Co (East Sunshine)

Monday(3/4) 4:00 pm 8-10 miles

Tuesday(3/5) 7:00 am 4-6 miles
4:30 pm  4-6 miles w/ strength training

Wednesday(3/6) 4:00 pm 8-10 miles

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

Friday(3/8) 6:45 am 8-10 miles

Saturday(3/9) Off or 4-6 miles

Sunday(3/10) 7:30 am 11-14 miles @ Bread Co (Elm & Nat)


Coach Van Arkel

Track Training: Week of Feb. 24

Track Training: Week of Feb. 24

Sunday(2/24) Off

Monday(2/25) 4:00 pm 8-10 miles

Tuesday(2/26) 7:00 am 4-6 miles
4:30 pm  4-6 miles w/ strength training

Wednesday(2/27) 4:00 pm 8-10 miles

Thursday(2/28) 7:00 8-10 miles
OYO 4-6 miles w/ strength training

Friday(3/1) 6:45 am 8-10 miles

Saturday(3/2) Off or 4-6 miles

Sunday(3/3) 7:30 am 11-14 miles @ Bread Co (East Sunshine)


Coach Van Arkel

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