For one more week we will continue building our distance base, with weekly mileage of at least 45-65 miles and one long run(> 75 minutes) during the week. Hill repeats should consist of 6-8 uphills run moderately hard. Strength work should include 3 sets of pushups, crunches and pullups or curls with dumbbells. Our mileage will drop the week of July 9 for those runners who have been running consistently the past several weeks. After giving our bodies a break for several days, we will get back into the base training mode and plan to run fairly high mileage(50-70+ miles) during weeks 7 thru 10. We will have a few more easy days again just prior to the start of practice on August 17.
Training for Week 5(July 2):
Sunday(7/2) Long run of 11-14 miles
Monday 5-6 miles
pm 4-5 miles & strength training
Tuesday 8-10 miles
Wednesday 6 miles(Tempo)
Thursday 5-6 miles
pm 4-5 miles & strength training
Friday 7-9 miles w/ hill repeats
Saturday 4-6 miles or swim/bike
Coach Van Arkel
Thursday, June 29, 2006
Wednesday, June 21, 2006
XC Training for Week 4(6/25)
Training for Weeks 4 & 5:
For the next two weeks we will continue building our distance base, with weekly mileage of at least 45-65 miles and one long run(> 75 minutes) each week. Hill repeats should consist of 6-8 uphills run moderately hard. Strength work can be as simple as 3 sets of pushups, crunches and pullups or curls with dumbbells.
Sunday Long run of 11-14 miles
Monday 5-6 miles
pm 4-5 miles & strength training
Tuesday 8-10 miles
Wednesday 6 miles(Tempo)
Thursday 5-6 miles
pm 4-5 miles & strength training
Friday 7-9 miles w/ hill repeats
Saturday 4-6 miles or swim/bike
Coach Van Arkel
For the next two weeks we will continue building our distance base, with weekly mileage of at least 45-65 miles and one long run(> 75 minutes) each week. Hill repeats should consist of 6-8 uphills run moderately hard. Strength work can be as simple as 3 sets of pushups, crunches and pullups or curls with dumbbells.
Sunday Long run of 11-14 miles
Monday 5-6 miles
pm 4-5 miles & strength training
Tuesday 8-10 miles
Wednesday 6 miles(Tempo)
Thursday 5-6 miles
pm 4-5 miles & strength training
Friday 7-9 miles w/ hill repeats
Saturday 4-6 miles or swim/bike
Coach Van Arkel
Summer Reminders
Runners:
Eligibility. Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Clearinghouse to confirm eligibility.
Medical. Physicals(by a medical doctor) and health insurance are required before the start of practice. Forms may be downloaded and are available at the Drury Athletics web site or at a link on this webpage.
Gear. Shoe orders will be placed as soon as everyone responds. Backpacks, bags and Adidas training/racing apparel will be available after practice starts.
T-shirts. We will have Drury running t-shirts available for all runners on the team and lots of extras for family/friends/boosters to purchase as part of our fundraising efforts for the team.
Fundraising. Besides selling t-shirts, we will be gathering items for the Drury Auction for Athletics in October. We are also planning a pledge run(10k training run on the track) this fall to raise money for our team and for a favorite charity to be chosen by team members.
Racing Schedule. Our fall racing schedule is on this webpage and will soon be added to the Drury Athletics web site.
Practices. Our first practice will be Thursday, August 17, at 7 am. Runners will be able to move into campus housing earlier that week. We’ll get together for a second workout that afternoon and then go out for dinner/ bowling in the evening. Plan to run 13 miles on Friday morning, August 18, at 7 am.
Soft Surfaces. Do as much of your running as possible off roads and on grass or dirt or wood chips. Legs & muscles need a break from asphault and concrete.
Stretching. Start your runs at an easy pace to warmup and do an easy jog at the end of your workout to cool down. Be sure to stretch calves and shins and hamstrings and quads sometime after the run when muscles are most likely to respond.
Hydration. I can't say this often enough. Drink lots of water before a run, find some water during a run and drink more water at the end of a run. Also, drink something with carbs in it after the run to replace the depleted glycogen. You'll recover more quickly from your workout and feel fresher later.
Coach Van Arkel
Eligibility. Freshmen need to be certain a final transcript is forwarded from your high school to the NCAA Clearinghouse to confirm eligibility.
Medical. Physicals(by a medical doctor) and health insurance are required before the start of practice. Forms may be downloaded and are available at the Drury Athletics web site or at a link on this webpage.
Gear. Shoe orders will be placed as soon as everyone responds. Backpacks, bags and Adidas training/racing apparel will be available after practice starts.
T-shirts. We will have Drury running t-shirts available for all runners on the team and lots of extras for family/friends/boosters to purchase as part of our fundraising efforts for the team.
Fundraising. Besides selling t-shirts, we will be gathering items for the Drury Auction for Athletics in October. We are also planning a pledge run(10k training run on the track) this fall to raise money for our team and for a favorite charity to be chosen by team members.
Racing Schedule. Our fall racing schedule is on this webpage and will soon be added to the Drury Athletics web site.
Practices. Our first practice will be Thursday, August 17, at 7 am. Runners will be able to move into campus housing earlier that week. We’ll get together for a second workout that afternoon and then go out for dinner/ bowling in the evening. Plan to run 13 miles on Friday morning, August 18, at 7 am.
Soft Surfaces. Do as much of your running as possible off roads and on grass or dirt or wood chips. Legs & muscles need a break from asphault and concrete.
Stretching. Start your runs at an easy pace to warmup and do an easy jog at the end of your workout to cool down. Be sure to stretch calves and shins and hamstrings and quads sometime after the run when muscles are most likely to respond.
Hydration. I can't say this often enough. Drink lots of water before a run, find some water during a run and drink more water at the end of a run. Also, drink something with carbs in it after the run to replace the depleted glycogen. You'll recover more quickly from your workout and feel fresher later.
Coach Van Arkel
Saturday, June 17, 2006
XC Training for Week 3(6/18)
Training for Week 3(June 18):
Sunday(6/18) Long run of 10-13 miles(> 70 minutes)
Monday 5-6 miles(40 min.) &
pm 4-5 miles(30 min.) w/ strength training
Tuesday 8-10 miles(> 50 min.)
Wednesday 6 miles(Tempo)
Thursday 5-6 miles(40 min.) &
pm 4-5 miles(30 min.) w/ strength training
Friday 6-8 miles w/ hill repeats
Saturday 4-6 miles or swim/bike
Mileage for this next week should be slightly higher than the past week. In addition to the weekly long run and 4-6 hill repeats, we are adding two more types of workouts. Twice weekly strength workouts should include, at a minimum, 3 sets of crunches and pushups, plus any other core strength exercises you might wish to do. Weight training, if done at all, should consist of light weights and relatively high numbers of repetitions. The 6 mile tempo run on Wednesday should be run at a faster pace(30 seconds to one minute faster per mile) than the other training runs. All other runs can still be fairly easy(conversational pace).
I am waiting to hear from a few runners about training shoes. I also plan to be at the Student Center next Friday(6/23) morning and am looking forward to meeting with whomever is on campus for freshmen registration.
Coach Van Arkel
Sunday(6/18) Long run of 10-13 miles(> 70 minutes)
Monday 5-6 miles(40 min.) &
pm 4-5 miles(30 min.) w/ strength training
Tuesday 8-10 miles(> 50 min.)
Wednesday 6 miles(Tempo)
Thursday 5-6 miles(40 min.) &
pm 4-5 miles(30 min.) w/ strength training
Friday 6-8 miles w/ hill repeats
Saturday 4-6 miles or swim/bike
Mileage for this next week should be slightly higher than the past week. In addition to the weekly long run and 4-6 hill repeats, we are adding two more types of workouts. Twice weekly strength workouts should include, at a minimum, 3 sets of crunches and pushups, plus any other core strength exercises you might wish to do. Weight training, if done at all, should consist of light weights and relatively high numbers of repetitions. The 6 mile tempo run on Wednesday should be run at a faster pace(30 seconds to one minute faster per mile) than the other training runs. All other runs can still be fairly easy(conversational pace).
I am waiting to hear from a few runners about training shoes. I also plan to be at the Student Center next Friday(6/23) morning and am looking forward to meeting with whomever is on campus for freshmen registration.
Coach Van Arkel
Thursday, June 8, 2006
XC Training for Week 2(6/11)
Training for Week 2(starting Sunday, June 11):
Rest is important and everyone by now is at least two weeks away from the track season with hopefully some days off and some easy running. Starting this coming week, we want to bump up mileage, stay consistent with daily runs and add a couple of specific workouts.
Your long run each week should be somewhere between 70 minutes and 90 minutes. Also, at least one time during the week find a 200m hill and run 4 to 6 moderately hard repeats up with an easy jog back down. Except for the hill repeats, all runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass and stretch after each run.
Returning women should be at 50+ miles during this coming week. Freshmen women should be around 40-50 miles.
Returning men should be at 60+ miles during this coming week. Freshmen men should be around 50-60 miles.
Weeks 3, 4 & 5 will add a few more miles and strength work. Then we’ll back off for a few days and plan for the last 5 weeks of the summer to include even more mileage as we establish our aerobic base for the cross country season.
Coach Van Arkel
Rest is important and everyone by now is at least two weeks away from the track season with hopefully some days off and some easy running. Starting this coming week, we want to bump up mileage, stay consistent with daily runs and add a couple of specific workouts.
Your long run each week should be somewhere between 70 minutes and 90 minutes. Also, at least one time during the week find a 200m hill and run 4 to 6 moderately hard repeats up with an easy jog back down. Except for the hill repeats, all runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass and stretch after each run.
Returning women should be at 50+ miles during this coming week. Freshmen women should be around 40-50 miles.
Returning men should be at 60+ miles during this coming week. Freshmen men should be around 50-60 miles.
Weeks 3, 4 & 5 will add a few more miles and strength work. Then we’ll back off for a few days and plan for the last 5 weeks of the summer to include even more mileage as we establish our aerobic base for the cross country season.
Coach Van Arkel
Monday, June 5, 2006
First Practice August 17 @ 7 am
Some reminders to returning runners and announcements to new runners:
SHOES: Everyone gets a new pair of running/training shoes at the beginning of the fall. Please email or call me with the model and size when you can. No experimental/beta/prototype models; only tried & true equipment.
BACKPACKS: New backpacks will be provided to everyone as part of their gear. Also expect nylon warm-up tops and bottoms, hoodies, running pants, shorts and racing singlets. Adidas XC spikes will be provided and are available in a variety of sizes and colors, or you can get your own racing spikes for the fall.
HYDRATION: Please remember to drink lots of water before summer training runs and also drink something with carbo’s in it after a run.
Medical Forms are linked at the right. Physicals and insurance are mandatory before the start of practice. And, if you don’t contact me with your shoe requests I will know you haven’t been reading this web page.
Coach Van Arkel
xcountry@drury.edu
417-873-7567
SHOES: Everyone gets a new pair of running/training shoes at the beginning of the fall. Please email or call me with the model and size when you can. No experimental/beta/prototype models; only tried & true equipment.
BACKPACKS: New backpacks will be provided to everyone as part of their gear. Also expect nylon warm-up tops and bottoms, hoodies, running pants, shorts and racing singlets. Adidas XC spikes will be provided and are available in a variety of sizes and colors, or you can get your own racing spikes for the fall.
HYDRATION: Please remember to drink lots of water before summer training runs and also drink something with carbo’s in it after a run.
Medical Forms are linked at the right. Physicals and insurance are mandatory before the start of practice. And, if you don’t contact me with your shoe requests I will know you haven’t been reading this web page.
Coach Van Arkel
xcountry@drury.edu
417-873-7567
Saturday, June 3, 2006
XC Training for Week 1(6/4)
Starting June 4 we will want to be as consistent as possible with our training. Mileage will be higher later in the summer(60+ for returning women/70+ for returning men). For now, it is important to run every day with a day off once in a while to recover & cross train or to rest because of illness or injury.
For the week starting Sunday, June 4:
This is an introductory training week. Pace can be easy. Returning women should now be running an average of 6 miles a day or more, with a long run sometime during the week of 60 minutes or longer. Try to get 40+ miles this week. Returning men should be running an average of at least 7 miles a day with a long run of 70 minutes. Try to get 50+ miles this week.
Freshmen girls can average about 5 miles a day with one long run around 7-8 miles. Freshmen guys can average 6 miles a day with a long run of at least 8-9 miles.
Next week we will add strength work and a few more miles and think about training goals for the summer.
Coach Van Arkel
For the week starting Sunday, June 4:
This is an introductory training week. Pace can be easy. Returning women should now be running an average of 6 miles a day or more, with a long run sometime during the week of 60 minutes or longer. Try to get 40+ miles this week. Returning men should be running an average of at least 7 miles a day with a long run of 70 minutes. Try to get 50+ miles this week.
Freshmen girls can average about 5 miles a day with one long run around 7-8 miles. Freshmen guys can average 6 miles a day with a long run of at least 8-9 miles.
Next week we will add strength work and a few more miles and think about training goals for the summer.
Coach Van Arkel
Friday, June 2, 2006
New Men's XC Recruits
Panthers Add Five To Roster For 2006-07 Campaign
Coach Jon Van Arkel's recruiting class includes trio of Missourians
For release: Upon receipt
(Courtesy of Drury Sports Information Office ... Contact SID Scott Puryear at 417-873-4097 for more details)
May 25, 2006
Drury University men's cross country coach Jon Van Arkel has announced the addition of five runners to the Panthers' squad for the 2006-07 school year.
Joining the Drury cross country program will be Andrew Chase from University City (Mo.) High School; Brad Lyons from Springfield's Kickapoo High School; Kerryn Sarwansingh of Enid (Okla.) High School; Charles Yeager from Jasper (Ark.) High School; and Geoff Hughes from Raytown South (Mo.) High School.
"I believe it's a very talented group that will fit in quite well and push our returning group of runners," Van Arkel said.
Among the Missourians, Hughes finished fourth in the state Class 4 meet in Jefferson City last fall, completing the course in 16:16.29, while Lyons was 29th in 16:53.71. Chase finished 24th in the Class 3 meet in 17:10.90.
Yeager was the Arkansas state AA champion for a second straight year while leading his Jasper squad to a second consecutive team title last fall. Sarwansingh helped Enid to a fifth-place finish in the Oklahoma Class 5A championships while finishing 10th at state individually.
Coach Jon Van Arkel's recruiting class includes trio of Missourians
For release: Upon receipt
(Courtesy of Drury Sports Information Office ... Contact SID Scott Puryear at 417-873-4097 for more details)
May 25, 2006
Drury University men's cross country coach Jon Van Arkel has announced the addition of five runners to the Panthers' squad for the 2006-07 school year.
Joining the Drury cross country program will be Andrew Chase from University City (Mo.) High School; Brad Lyons from Springfield's Kickapoo High School; Kerryn Sarwansingh of Enid (Okla.) High School; Charles Yeager from Jasper (Ark.) High School; and Geoff Hughes from Raytown South (Mo.) High School.
"I believe it's a very talented group that will fit in quite well and push our returning group of runners," Van Arkel said.
Among the Missourians, Hughes finished fourth in the state Class 4 meet in Jefferson City last fall, completing the course in 16:16.29, while Lyons was 29th in 16:53.71. Chase finished 24th in the Class 3 meet in 17:10.90.
Yeager was the Arkansas state AA champion for a second straight year while leading his Jasper squad to a second consecutive team title last fall. Sarwansingh helped Enid to a fifth-place finish in the Oklahoma Class 5A championships while finishing 10th at state individually.
New Women's XC Recruits
Women's Cross Country To Feature Four Newcomers In Fall
Panthers add pair from Oklahoma, one each from Missouri and Colorado
For release: Upon receipt
(Courtesy of Drury Sports Information Office ... Contact SID Scott Puryear at 417-873-4097 for more details)
May 25, 2006
The Drury University women's cross country squad will feature a class of four newcomers next season, coach Jon Van Arkel announced Thursday.
Joining the Panthers as freshmen in the fall will be Lindsey Bennett from Jenks (Okla.) High School; Stephanie Cowherd from Ozark (Mo.) High School; Sara Murzynsky of Chisholm High School in Enid, Okla.; and Kimberly Shigeno of Mullen High School in Denver, Colo.
Bennett was 13th in the state Classes 3-4-5 3200 meters last fall in 12:23.24; Cowherd finished 58th in the Class 3 state meet in Jefferson City last fall; Murzynsky came in 11th in the Oklahoma Class 2A championships in the 3200 (in 12:45.71); and Shigeno finished 43rd in the Colorado 4A state championships as a senior.
"It's a solid recruiting class and a quality group of student-athletes that I believe is going to have a positive impact on our program at Drury," Van Arkel said.
Panthers add pair from Oklahoma, one each from Missouri and Colorado
For release: Upon receipt
(Courtesy of Drury Sports Information Office ... Contact SID Scott Puryear at 417-873-4097 for more details)
May 25, 2006
The Drury University women's cross country squad will feature a class of four newcomers next season, coach Jon Van Arkel announced Thursday.
Joining the Panthers as freshmen in the fall will be Lindsey Bennett from Jenks (Okla.) High School; Stephanie Cowherd from Ozark (Mo.) High School; Sara Murzynsky of Chisholm High School in Enid, Okla.; and Kimberly Shigeno of Mullen High School in Denver, Colo.
Bennett was 13th in the state Classes 3-4-5 3200 meters last fall in 12:23.24; Cowherd finished 58th in the Class 3 state meet in Jefferson City last fall; Murzynsky came in 11th in the Oklahoma Class 2A championships in the 3200 (in 12:45.71); and Shigeno finished 43rd in the Colorado 4A state championships as a senior.
"It's a solid recruiting class and a quality group of student-athletes that I believe is going to have a positive impact on our program at Drury," Van Arkel said.
Monday, May 22, 2006
Off-Season Training Tips
Off-Season Training Tips:
1. Be sure you have good supportive running shoes with plenty of cushioning. You will run many miles over the summer, so you may need to get some new trainers.
2. Get lots of sleep and rest between hard workouts.
3. Stay hydrated. Drink water all day long and drink some kind of sports drink/fruit juice(maybe even chocolate milk) after a run.
4. Run on soft surfaces as much as you can.
5. If you are sore, back off. Don’t run thru sharp pain. Ice those areas that are sore.
6. Do core strength work(crunches, pushups, curls, etc.) at least twice each week.
7. Run hilly courses as often as you can.
8. Follow the hard/easy training cycle. Do recovery runs or cross train between hard runs or long runs.
9. Do a long run(around 90 minutes) at least once a week.
10. Be consistent.
Specific off-season training suggestions will begin in June. Plan for 2 different five week training cycles(June 4 thru July 8 & July 9 thru August 12) with mileage climbing during each five week cycle. We’ll do similar five week training cycles during the cross country season(August 13 thru September 16 & September 17 thru October 21).
Coach Van Arkel(417-873-7567)
xcountry@drury.edu
1. Be sure you have good supportive running shoes with plenty of cushioning. You will run many miles over the summer, so you may need to get some new trainers.
2. Get lots of sleep and rest between hard workouts.
3. Stay hydrated. Drink water all day long and drink some kind of sports drink/fruit juice(maybe even chocolate milk) after a run.
4. Run on soft surfaces as much as you can.
5. If you are sore, back off. Don’t run thru sharp pain. Ice those areas that are sore.
6. Do core strength work(crunches, pushups, curls, etc.) at least twice each week.
7. Run hilly courses as often as you can.
8. Follow the hard/easy training cycle. Do recovery runs or cross train between hard runs or long runs.
9. Do a long run(around 90 minutes) at least once a week.
10. Be consistent.
Specific off-season training suggestions will begin in June. Plan for 2 different five week training cycles(June 4 thru July 8 & July 9 thru August 12) with mileage climbing during each five week cycle. We’ll do similar five week training cycles during the cross country season(August 13 thru September 16 & September 17 thru October 21).
Coach Van Arkel(417-873-7567)
xcountry@drury.edu
Wednesday, May 10, 2006
Summer Conditioning
Our method of training for cross country is based on principles of adaptation and progression. You must overload a specific physiological function to produce a training effect. Adaptation occurs as you recover from the workload. Progression occurs as you increase intensity and volume over time and add different types of training to the mix. With the right amounts of sharpening and tapering, the end result is outstanding fitness and fast races.
In order to race fast during the cross country season, we will be doing a large amount of hill training, steady-state running and speedwork in September and October. Additionally, we will be running 70 miles(women) to 80 miles(men) a week at the beginning of cross country practice in August and will be doing hard 13 mile runs our first week back. To make the most of these workouts, we must spend the summer months doing the kind of base training necessary to support this hard running. Summer conditioning starts with aerobic mileage and adds hilly runs, strides and strength work. The idea is to increase VO2max and running efficiency during this period. Anerobic development and speed will come later during the cross country season. I guarantee we will be competitive individually and as a team during cross country if we stick to these principles of training.
After a couple weeks of easy recovery running post track season, an increase in weekly mileage and a weekly long run will improve your aerobic capacity. While these increases need to be gradual, they also need to happen early in the summer so aerobic conditioning can be consistent for 8-10 weeks before the season starts.
The more volume you can do during the summer, the better you will be in races in the fall.
I will provide specific training suggestions starting June 4.
Coach Van Arkel
In order to race fast during the cross country season, we will be doing a large amount of hill training, steady-state running and speedwork in September and October. Additionally, we will be running 70 miles(women) to 80 miles(men) a week at the beginning of cross country practice in August and will be doing hard 13 mile runs our first week back. To make the most of these workouts, we must spend the summer months doing the kind of base training necessary to support this hard running. Summer conditioning starts with aerobic mileage and adds hilly runs, strides and strength work. The idea is to increase VO2max and running efficiency during this period. Anerobic development and speed will come later during the cross country season. I guarantee we will be competitive individually and as a team during cross country if we stick to these principles of training.
After a couple weeks of easy recovery running post track season, an increase in weekly mileage and a weekly long run will improve your aerobic capacity. While these increases need to be gradual, they also need to happen early in the summer so aerobic conditioning can be consistent for 8-10 weeks before the season starts.
The more volume you can do during the summer, the better you will be in races in the fall.
I will provide specific training suggestions starting June 4.
Coach Van Arkel
Friday, May 5, 2006
What a great team!
Thank you to all Drury team members for working hard this spring. I expect you to have a summer full of good times and great running, and to contact me if you are hurt or injured.
First XC Practice: Thursday, August 17 @ 7:00 am (8 miles)
Second Practice: Thursday, August 17 @ 4:oo pm
(Easy run, stretching, strides & strength work)
Bowling & Dinner: Thursday, August 17 @ 6:00 pm
Third Practice: August 18 @ 7:00 am (13 miles)
Second Practice: Thursday, August 17 @ 4:oo pm
(Easy run, stretching, strides & strength work)
Bowling & Dinner: Thursday, August 17 @ 6:00 pm
Third Practice: August 18 @ 7:00 am (13 miles)
Insurance and Physical required before the first practice!
Medical forms are on the Drury Athletics web page or click on the link in the right-hand margin.
Tuesday, May 2, 2006
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