XC Training: Week of August 31

Drury Cross Country Training: Week of August 31

Sun(8/31) OYO/12-14 miles

Mon(9/1) OYO/6-8 miles

Tues(9/2) 6:15 am 8-10 miles
4:30 pm 4 miles w/ strength training

Wed(9/3) 6:15 am 8-10 miles(Phelps Grove)
8:00 pm John Underwood

Thur(9/4) 6:15 am 8-10 miles(Silver Springs)
4:00 pm Hand out Gear(Bags/Warmups)
4:30 pm 4 miles w/ strength training

Fri(9/5) 7:00 am 4-6 miles

Sat(9/6) 6:30 am Leave Drury for MS&T
10:00 am Women's 5K
10:30 am Men's 6K

Sun(9/7) Off

Coach Van Arkel
417-873-7567

Updated Pre-Season Practice Schedule

Practice begins Wednesday August 20 at 7 am. All runners must have all medical forms, including a physical approved by a physician, turned in on Monday or Tuesday before practice begins. Signed forms can also be faxed to Coach Van Arkel @ 303-362-7556.

Wednesday(8/20) 7:00 am 6-8 miles @ Fitness Center w/ breakfast
Noon Lunch at CX(optional)
4:30 pm 4-6 miles w/hills @ Fitness Center

Thursday(8/21) 7:00 am 6 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX(optional)
4:00 pm 2-4 mile warmup & strength training

Friday(8/22) 7:00 am 10 miles @ Sequiota Park w/ breakfast
Noon Lunch @ CX(optional)
4:30 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner @ Planet Sub

Saturday(8/23) 6:30 am(women)7:00 am(men) 6-8 miles & strength training

Sunday(8/24) 6:30 am Long Run of 12-14 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Van Arkel's (311 S. Cordova Court)

Monday(8/25) 6:30 am 7 miles @ Lake Springfield
4:30 pm 4 miles & strength training

Tuesday(8/26) 6:30 am(women)/7:00 am(men) 8-10 miles
3:30 pm team pictures @ Jordan Valley Park

Wednesday(8/27) 6:30 am 6-8 miles @ Fitness Center

Thursday(8/28) 6:30 am(men)/7:00 am(women) 6 miles @ Fitness Center
4:30 pm 4-6 miles & strength training

Friday(8/29) 6:00 am 4-6 mile Time Trial @ Phelps Grove

Saturday(8/30) OYO/6-8 miles

Sunday(8/31) OYO/12-14 miles

Monday(9/1) Off

During the season plan on practicing between 6 am and 8 am and between 4:30 pm and 6:30 pm during the week. We will be competing/practicing each weekend until the NCAA meet in November. The only extended break will be August 30, 31 & September 1(Labor Day weekend). Fall Break is the weekend of the GLVC Conference Meet.

It will go by very fast.

Coach Van Arkel
417-873-7567

Things Coach Will Say...

At the beginning of the season:
-This is a great team!
-Everybody’s at every practice.

During a practice:
-Just one more repeat, make it your best.
-Thanks for running so hard.
-Ice bath, anyone?

During a meet:
-We've got the talent! We've got the tools!
-Stay with them!
-You've gotta go!
-Every point counts!

At the end of the season:
-Thanks for running so hard.
-This is a great team!

Don Keeton Named Track & Field Coach

Courtesy of Drury Sports Information:

"Drury University has named Don Keeton as its new men's and women's track and field coach beginning with the 2008-09 school year, the athletic department announced on Thursday.

Keeton, who spent 31 years as the highly successful track and field coach and 24 seasons guiding the cross country programs at Springfield's Parkview High School, will work with current DU men's and women's cross country coach Jon Van Arkel as Drury continues to gradually increase an emphasis on its two newest sports, bringing the total to 17 offered by the university on the NCAA Division II level. Drury is a member of the Great Lakes Valley Conference, which offers competition and crowns league champions in both indoor and outdoor track and field for men and women.

Under Van Arkel's guidance, the Panthers sent several men's and women's distance runners from the cross country squads to NCAA-member meets last spring, the first steps toward the addition of the track and field programs. According to Drury athletic director Pat Atwell, the Panthers will do the same during the 2009 spring season, with Keeton also recruiting on campus for past track and field runners in non-distance events to participate before a more intensified effort to fill the rosters and empty events through the recruitment off-campus begins for the 2009-10 school year."

Coach Keeton will be predominantly involved in recruiting and coaching athletes in the numerous track & field events other than distance running. Coach Van Arkel will continue to be responsible for the cross country program in the fall and coaching distance runners throughout the year.

Off-Season Training: Week of August 10 for Women

Women: Our last week of summer training. Ladies should be at 50 miles or more for the week ending Saturday and then run easy for a few days before practice starts August 20. Go shorter on Friday and longer Saturday and take advantage of the relatively cool weather to make this your best mileage week of the summer.

Sunday(8/10) Long run of 11-13 miles

Monday 7-8 miles w/ strength training

Tuesday 7 miles w/ hill repeats

Wednesday 7-8 miles w/ strength training

Thursday 6 miles w/ last two miles 1-2 minutes per mile faster

Friday 4-5 miles

Saturday 9-11 miles

Sunday Easy

Monday Easy

Tuesday Easy

Wednesday(8/20) 7 am Practice @ Fitness Center

Coach Van Arkel
417-873-7567

Off-Season Training: Week of August 10 for Men

Men: Last week of summer training. Guys should be at 70 miles or more for the week ending Saturday and then run easy for a few days before practice starts August 20. Go shorter Friday and longer Saturday.

Sunday(8/10) Long run of 14-16 miles

Monday 9-10 miles w/ strength training

Tuesday 8 miles w/ hill repeats

Wednesday 9-10 miles w/ strength training

Thursday 8 miles w/ last three miles 1-2 minutes per mile faster

Friday 5-7 miles

Saturday 12-14 miles

Sunday Easy

Monday Easy

Tuesday Easy

Wednesday(8/20) 7 am Practice @ Fitness Center

Coach Van Arkel
417-873-7567

Fall XC Gear

A few days after practice starts we will be handing out the following NIKE gear w/ DRURY logo to all cross country runners:
-Nylon Rain Jackets
-Warmup Running Pants
-Long Sleeve Tops
-Short Sleeve Running Tees
-Racing Shorts
-Racing Singlets
-Gympacks

Training shoes should be available at the start of practice. We will also have adidas duffle bags for all runners. Freshmen will get an adidas backpack, but returning runners will want to use their backpacks from last year. There will be additional short sleeve running tees available for sale to friends and family as a fundraiser for the team.

Coach Van Arkel
417-873-7567

Medical Forms & Physicals

Physicals(by a medical doctor), medical history forms, consent to treat forms and health insurance(with a copy of an insurance cards) are REQUIRED for all athletes before the start of practice. These forms may be downloaded on the Drury Athletics Training web page or at the "Medical Forms" link on this web page at the right. The page was down for a few days earlier when the site was being upgraded but the forms should be available as of August 5. Save the PDF documents to your computer and then print.

Please call or email me if you have any trouble accessing these forms.

Coach Van Arkel
417-873-7567

Off-Season Training: Week of August 3 for Men

Men: This week's workouts are the same as last week's(a long run, hills, strides and strength) except you need to bump up mileage. All guys should be close to 70 miles for the week. Run early in the morning and drink lots of water.

Sunday(8/3) Long run of 14-16 miles

Monday 8-9 miles w/ strength training

Tuesday 8 miles w/ hill repeats

Wednesday 8-9 miles w/ strength training

Thursday 8 miles w/ last three miles 1-2 minutes per mile faster

Friday 10-12 miles

Saturday 6-8 miles or swim/bike w/ strength training

Coach Van Arkel
417-873-7567

Off-Season Training: Week of August 3 for Women

Women: If you are close to 50+ miles for the week that's a great place to be and we can maintain that volume until the start of practice. If you are running less than 40 miles/week, your mileage needs to increase. I realize temperatures outside are very hot, but you need to be running outside and be acclimated to the heat and humidity. Run early in the morning and drink lots of water.

Sunday(8/3) Long run of 11-13 miles

Monday 6-7 miles w/ strength training

Tuesday 7 miles w/ hill repeats

Wednesday 6-7 miles w/ strength training

Thursday 6 miles w/ last two miles 1-2 minutes per mile faster

Friday 8-10 miles

Saturday 6-8 miles or swim/bike w/ strength training

Coach Van Arkel
417-873-7567

Housing Info

Cross Country runners arriving on Sunday August 17 should check in at the Safety & Security Office to pick up their keys and Drury ID. The office may not be open, but the students simply need to call an officer at 417-873-7400, and they will meet the student at the office. If a student owns a car, they can pick up their parking pass at this time (provide license plate number and car make/model). Although the RAs will be in training that day, all rules and policies are still in effect. New students are responsible for reviewing the Student Handbook (they received a hard copy at Freshmen Registration Day), and it is available online at www.drury.edu/residencelife. When the student arrives in their residence hall, they need to fill out a Room Inventory Condition Checklist (RICC form) and turn it into their RA (the RAs will stop by and try to meet each player individually when their schedule allows it). Apartment-style residents need to turn their RICCs into Holly at the Housing Office. It is very important that each student use this form to mark down any damages that exist in the room when they arrive, so that they are not held financially liable for them. Work orders go to Maintenance at x7219 or facilities@drury.edu. Phone or internet problems should be reported to help@drury.edu or x7300. Cable problems go to Holly at housing@drury.edu.

Coach Van Arkel
417-873-7567

Off-Season training: Week of July 27

This week is the same as the last(a long run, hills, strides and strength) except guys need to bump up mileage. Next week guys and girls will increase mileage.

Women:

Sunday(7/27) Long run of 11-13 miles

Monday 6-7 miles w/ strength training

Tuesday 7 miles w/ hill repeats

Wednesday 6-7 miles w/ strength training

Thursday 6 miles w/ last two miles 1-2 minutes per mile faster

Friday 8-10 miles

Saturday 6-8 miles or swim/bike w/ strength training

Men:

Sunday(7/27) Long run of 14-16 miles

Monday 8-9 miles w/ strength training

Tuesday 8 miles w/ hill repeats

Wednesday 8-9 miles w/ strength training

Thursday 8 miles w/ last three miles 1-2 minutes per mile faster

Friday 10-12 miles

Saturday 6-8 miles or swim/bike w/ strength training


Coach Van Arkel
417-873-7567

Fall Pre-Season Practice Schedule

Practice begins Wednesday August 20. All runners must have all medical forms, including a physical approved by a physician, turned in before practice begins. I will be at the fitness center at 8 am on Monday and Tuesday of that week for any runners already on campus who want to turn in their forms. Also, due to lower numbers of residential camp registrants than expected, the July 28 running camp has been canceled.

Wednesday(8/20)
7:00 am 6-8 miles @ Fitness Center w/ breakfast
Noon Lunch at CX(optional)
4:00 pm 6-8 miles @ Fitness Center

Thursday(8/21) 7:00 am 6 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX(optional)
2:00 pm NCAA Signing Party
4:00 pm Hand out gear(backpacks/shoes/t-shirts/etc.)
4:30 pm 2-4 mile warmup & strength training

Friday(8/22) 7:00 am 10 miles @ Bread Co.(East Sunshine)
Noon Lunch @ CX(optional)
4:00 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner

Saturday(8/23) 7:00 am 6-8 miles & strength training

Sunday(8/24) 6:30 am Long run of 13 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Van Arkel's (311 S. Cordova Court)

Monday(8/25) 6:30 am 7 miles @ Lake Springfield
4:00 pm 4 miles & strength training

Tuesday(8/26) 6:30 am 8-10 miles

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

Coach Van Arkel
417-873-7567

Off-Season Training: Week of July 20 FOR MEN

Drury Men's Cross Country: Only four weeks until the start of practice. Because we are racing 8K and 10K this fall, weekly mileage should now be above 60 and closer to 70. The most important workout is the one long run(at least 90 minutes) each week. The pace can still be relatively easy(conversational) on all runs except for the hill repeats(still 6-8 uphills(150-200m) run moderately hard). Try to do the hills on the grass, if possible, with partial recovery between each repeat. We need to add one run each week where the pace gets faster for the last three miles of the run. 25-30 minutes out and 1-2 minutes per mile faster for the last three miles coming back would be a good way to do this workout. Core strength work should continue to be done at least three times each week with 3 sets of crunches, planks, pushups, dips and curls with dumbbells.

Sunday(7/20) Long run of 13-15 miles

Monday 7-8 miles w/ strength training

Tuesday 8 miles w/ hill repeats

Wednesday 7-8 miles w/ strength training

Thursday 8 miles w/ last three miles 1-2 minutes per mile faster

Friday 9-11 miles

Saturday 6-8 miles or swim/bike w/ strength training

Please remember to get your physical done and medical forms completed.

Coach Van Arkel
417-873-7567

Off-Season Training: Week of July 20 FOR WOMEN

Drury Women's Cross Country: Only four weeks until the start of practice. Because we are racing 5K and 6K this fall, weekly mileage should be now at least 50 and if you are doing 60 miles that is great. The most important workout is the one long run(at least 80 minutes) each week. The pace can still be relatively easy(conversational) on all runs except for the hill repeats(still 6-8 uphills(150-200m) run moderately hard). Try to do the hills on the grass, if possible, with partial recovery between each repeat. We need to add one run each week where the pace gets faster for the last two or three miles of the run. 20-25 minutes out and 1-2 minutes per mile faster for the last two miles coming back would be a good way to do this workout. Core strength work should continue to be done at least three times each week with 3 sets of crunches, planks, pushups, dips and curls with dumbbells.

Sunday(7/20) Long run of 11-13 miles

Monday 6-7 miles w/ strength training

Tuesday 7 miles w/ hill repeats

Wednesday 6-7 miles w/ strength training

Thursday 6 miles w/ last two miles 1-2 minutes per mile faster

Friday 8-10 miles

Saturday 6-8 miles or swim/bike w/ strength training

Please remember to get your physical done and medical forms completed.

Coach Van Arkel
417-873-7567

Ultimate Off-Season XC Training Plan

We can be very good cross country runners & teams by the end of the fall if we:

1. Remember to be patient. We have 10-12 weeks of training once we are back on campus during the season before our important cross country meets in October and November. Summer is the time to start training all of the systems we use to run cross country, but in moderation. Better to be under-trained and healthy rather than over-trained.
2. Consistent mileage during the off-season is essential. Develop a routine and increase mileage by only 5-10 miles per week. The idea is to gradually increase intensity and mileage over a number of months so there is a progression of fitness as we get closer to racing. We are training in the summer to train at a higher volume in the fall. During the summer, most running can be at a conversational pace. You don't have to press all the time. Run on grass and soft surfaces as much as possible.
3. Aerobic capacity is key! Do one long run per week(women should be running 80 minutes/men should be around 90 minutes). Total weekly mileage for women racing 5K-6K needs to be close to 50. Men who are racing 8K-10K in the fall need to be above 60 miles/week and perhaps close to 70.
4. Also train for strength. Develop leg strength with hilly runs and with hill repeats(6-8 repeats up a 150m-200m hill at least one time each week). Develop turnover with strides(4-6 quick strides on the grass after one of your easy runs a couple of times each week).
5. Start developing anaerobic capacity by periodically running close to race pace. Push the pace once each week by picking up the tempo. A negative split run(20-25 minutes out and then 1-2 minutes per mile faster on the last couple of miles coming back) works great. No speed work faster than race pace or track intervals. This type of training is reserved for the 6-8 weeks before our important races. Believe me, we'll do plenty of long intervals at goal race pace and shorter intervals faster than race pace during the season.
6. Maintain core strength and stability with crunches, pushups, planks, dips and curls at least three times each week.
7. Develop flexibility. Warm up gradually and gently stretch after your workout.
8. Stay cool and hydrated. Run in the mornings, drink water constantly and drink something with carbs(juice, lemonade, powerade, etc.) after your workout.
9. Don't run through sharp pain, but get used to being uncomfortable. Cross train when you need to/want to. Recover fully from hard runs. If you miss more than two days in a row of running because you are injured I want to know about it. However, the whole point of training is to create a difficult workload so that as you recover your body comes back stronger than before.
10. Keep the running fun.

Coach Van Arkel
417-873-7567

Runners Bios

BIOGRAPHIES: All runners, including returning runners, need to please forward to Coach Van Arkel(xcountry@drury.edu) or Eric Pannell(epannell@drury.edu) answers to the following questions so the Sports Information Office can finish 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: _________________________________

Shoes/Reminders/Info

TRAINING SHOES & GEAR: 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 by phone(417-873-7567) or email(xcountry@drury.edu) with their training shoe brand, model and size(no experimental or beta models; only tried and true). Shoe orders will be placed as soon as everyone responds. Backpacks, bags and training/racing apparel will be available after practice starts.

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

DECLARATION OF MAJORS: All juniors must declare a major with the Drury Registrar's Office to be eligible to practice and compete.

MEDICAL FORMS: Physicals(by a medical doctor) and health insurance(and copies of insurance cards) are REQUIRED for all athletes before the start of practice. Freshmen must also complete other consent to treat and medical history forms. These forms may be downloaded on the Drury Athletics Training web page or at the "Medical Forms" link on this web page at the right.

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.

FUNDRAISING: Besides selling t-shirts, we will be gathering items(new items with a retail value > $50) in the fall for the Drury Auction to Benefit Athletics in October.

RACING SCHEDULE: As soon as our fall racing schedule is finalized it will be added to the Drury Athletics web page. There will likely not be any changes in the schedule posted earlier.

PRACTICES: Our first practice will be Wednesday, August 20, at 7 am. Plan for a 13 mile run within the first few days of practice. I will also be on campus Monday(8/18) and Tuesday(8/19) morning at 8:00 am at the Fitness Center in case anyone wants to run or visit with me after arriving on campus. Starting August 20, I will provide breakfast food. Lunches at the Commons are optional and evening meals are on your own.

HOUSING: Runners will be able to move into campus housing as early as Sunday, August 17. Freshmen and returning athletes moving into dorms need to schedule their move in with Coach Van Arkel.

Hope everyone's summer is going well.

Coach Van Arkel
417-873-7567

Off-Season Training: Weeks of July 6 & 13

We are six weeks away from the start of practice. We will continue to build our aerobic base while doing strength work and hill repeats. Weekly mileage should be at least 50-60 miles with one long run(> 75 minutes) each week. These volumes apply to men and women. For the next two weeks pace can still be relatively easy(conversational) on all runs.

One time during the week do a set of hill repeats consisting of 6-8 uphills(150-200m) run moderately hard. Try to do the hills on the grass, if possible, with partial recovery between each repeat. Core strength work should now be done at least three times each week with 3 sets of pushups, crunches, dips and curls with dumbbells. In addition to aerobic conditioning we need to develop strength in our legs and core. Anaerobic training(faster repeats with shorter recovery & tempo runs) will happen after practice starts August 20.

Drink water before you run and try to drink lots of water during the day. If you have soreness from your running that does not go away within a day or so back off, use ice and cross train.

Sunday(7/6 & 7/13) Long run of 10-13 miles

Monday 6-7 miles w/ strength training

Tuesday 7-9 miles

Wednesday 6 miles w/ hill repeats

Thursday 6-7 miles w/ strength training

Friday 8-10 miles

Saturday 5-7 miles or swim/bike w/ strength training


Coach Van Arkel
417-873-7567

Late Summer Training Plans!!!

We'll be looking for interesting places to run as the summer wears on so I have devised the following schedule(it is optional):

June 29 to July 5 - Eugene(We'll have to all fit into one motel room since the Trials have sold out all the rooms in town)

July 6 to July 19 - Harrison/Jasper(Tia's family & Charles' family would love to have us visit, and they would probably love to feed us, too)

July 20 to July 27 - Madrid, Spain(We can stay with Jaime &, maybe, Stephanie if she decides not to leave Europe, but we'll have to look out for security guards and strange men with cameras)

July 28 to August 2 - Drury Running Camp(We can all be camp counselors and stay in Wallace and eat in the Commons!)

August 2 to August 16 - Altitude Training in Denver/Parker(I'm sure Kim & Steven both have lots of room and there's all kinds of fastfood available. Wendy's or Arby's, anybody?)

August 20 - First Practice



Comment: Kim Shigeno said...
1) I dont know if I can handle a room with all those stinky boys!
2)I would love to go to Spain! :)
3)wallace and commons is not very appealing to me! :)
4) I have one extra room with a baby bed, for my nephew and a little extra room in my room...but I dont know if its enough for the team!
Great post coach! but I dont think most of it will happen :) I guess we can all dream right!

Comment: Charles Yeager said...
As of right now I am still in Europe with no communication to the outside world... I missed my plane and am now attempting to run to Jaime's house from Athens. I hope to see you all by the 20th of August!

Comment: Stephanie Cowherd said...
1) I'll just sleep on the Pre Trails. I think Pre would be proud.
2) I'll go back! And I'm really good now at getting yellow cards (tarjetas amarillas) from security guards and at getting my picture taken by Chinese tourists or creepy men who have never seen a sports bra. Plus, I'll bet Becky misses me, right Jaime?
3) Only if free ice cream is involved...
4) I love Colorado and I miss Estes Park!

Off-Season Training: Weeks of June 22 & 29

We are eight weeks away from the start of practice and ready to get serious about summer running. Our number one priority is of course staying healthy, but the number two priority is building our aerobic base while adding strength work. Weekly mileage should be at least 45-55 miles with one long run(> 70 minutes) each week. These volumes apply to men and women. For the next two weeks pace can be relatively easy(conversational) on all runs.

One time during the week please add a set of hill repeats consisting of 6-8 uphills(150-200m) run moderately hard. Try to do the hills on the grass, if possible, and recover somewhat between each repeat. Core strength work should be done at least twice each week with 3 sets of pushups, crunches, dips and curls with dumbbells.

Sunday(6/22 & 6/29) Long run of 9-12 miles

Monday 5-6 miles w/ strength training

Tuesday 6-8 miles

Wednesday 6 miles w/ hill repeats

Thursday 5-6 miles w/ strength training

Friday 7-10 miles

Saturday 4-6 miles or swim/bike

In two weeks we will slightly increase our mileage and then increase it again four weeks from the start of practice. During those last four weeks of summer training women should be running at least 55 miles a week and men running at least 65-75 miles a week. The higher the level of base fitness we achieve during the summer, the higher the competitive peak we can achieve at the end of the fall cross country season after we have added other training like tempo running and shorter and faster repeats.

Remember to stay hydrated when the weather is hot. Drink water before you run and lots of juice/sports drinks after you run.

Coach Van Arkel
417-873-7567

2008 Drury Cross Country Schedule

2008 Drury Cross Country Meets(tentative):

9/6 @ 9 am Miner Invitational/Rolla, MO

9/20 @ 9 am Southern Stampede/Joplin, MO

9/27 @ 9 am Roy Griak Invitational/St. Paul, MN

10/11 @ 9 am Harding University/Searcy, AR

10/25 @ 9 am GLVC Conf. XC Champs/Rolla, MO

11/8 @ 9 am NCAA DII Great Lakes Reg./Ferris State, MI

11/22 @ 9 am NCAA DII Nat. Champs/Slippery Rock, PA

Off-season Cross Country Training

I will make specific suggestions regarding workouts starting June 22. That will give us eight weeks from then until August 17 to increase mileage, develop aerobic fitness and add some other strength/hill workouts. In the meantime, we should be running consistently(at least six days/week), be in a summer routine so training can occur, even when it gets really hot outside, and doing a couple of core strength workouts(crunches, planks, pushups and dips) each week.

Here are some summer 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 if you have been wearing the same running shoes for several months. We will also get new trainers when the fall season starts.
2. Get lots of sleep and rest between workouts.
3. Stay hydrated. Drink water during the day and drink some kind of sports drink/fruit juice after a run to immediately replace carbohydrates.
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. If soreness persists, contact a sports medicine clinic and inform Coach.
6. Do core strength work(crunches, planks, pushups, dips, 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 harder runs or longer runs.
9. As we start in increase mileage in July, do a long run(around 90 minutes) at least once a week.
10. Be consistent.

Coach Van Arkel
417-873-7567

Drury Track Record Board 5/31/08

As of 5/31/08:

Women’s 1500m Track:
1. 4:56 Tia Young MSSU 2008
2. 5:02 Elizabeth Hurford UMR 2007
3. 5:19 Veronica Bible UMR 2004
4. 5:23 Sara Murzynsky GLVC 2008
5. 5:25 Sooner Davenport PSU 2008
Women’s 3000m Track:
1. 10:47 Jaimee Hoffman MSSU 2004
2. 10:47 Jessica Stong Zephyrs MSSU 2007
3. 10:49 Elizabeth Hurford MSSU 2007
4. 10:52 Stephanie Cowherd MSSU 2007
5. 10:56 Tia Young Mizzou 2008
6. 11:05 Kim Shigeno Mizzou 2008
7. 11:22 Emily Schmittel Mizzou 2006
8. 11:23 Veronica Bible USA 2004
9. 11:34 Lindsey Bennett Mizzou 2007
10. 11:38 Sooner Davenport Mizzou 2008
Women’s 5000m Track:
1. 18:18 Jaimee Hoffman Mizzou 2004
2. 18:48 Jessica Stong Zephyrs UMR 2005
3. 18:57 Kimberly Shigeno MSSU 2008
4. 18:59 Stephanie Cowherd Hendrix 2008
5. 19:14 Veronica Bible Mizzou 2004
6. 19:35 Elizabeth Hurford FSU 2006
7. 19:36 Emily Schmittel FSU 2006

Men’s 1500m Track:
1. 3:58 Jaime Villa Zapatero Hendrix 2008
2. 4:00 Geoff Hughes MSSU 2007
3. 4:08 Ryan Mee UMR 2005
4. 4:10 Chad Limberg USA 2005
5. 4:11 Nathan Poindexter USA 2005
6. 4:12 Matt Van Arkel MSSU 2005
7. 4:14 Andy Chase Hendrix 2008
8. 4:16 A.J. Million USA 2005
8. 4:16 Derek Berry PSU 2008
Men’s 3000m Track:
1. 9:00 Ryan Mee MSU 2005
2. 9:16 Nathan Poindexter MSU 2005
3. 9:20 Charles Yeager Mizzou 2007
4. 9:21 Matt Van Arkel PSU 2006
5. 9:22 Andy Chase Mizzou 2007
6. 9:24 Chad Limberg MSU 2005
7. 9:26 Chad Jolliff MSU 2005
8. 9:26 Ross MacDonald MSU 2005
Men's 3000m Steeplechase:
1. 9:27 Steven Busch GLVC 2008
2. 9:52 Kevin Zimmerman Mizzou 2008
3. 10:17 Chris Yates PSU 2008
4. 10:42 Robert Bibens PSU 2008
Men’s 5000m Track:
1. 14:38 Jaime Villa Zapatero KU 2008
2. 15:16 Geoff Hughes KU 2008
3. 15:17 Steven Busch KU 2008
4. 15:21 Ryan Mee Mizzou 2005
5. 15:35 Ross MacDonald MSSU 2004
6. 15:37 Chad Limberg MSSU 2004
7. 15:37 Chad Jolliff Mizzou 2005
8. 15:40 Derek Berry Mizzou 2008
9. 15:44 Nathan Poindexter Mizzou 2005
10. 15:45 Charles Yeager Hendrix 2008
11. 15:47 A.J. Million Mizzou 2004
11. 15:47 Matt Van Arkel Mizzou 2008
13. 15:49 Chris Yates Hendrix 2008
14. 15.51 Andy Chase Mizzou 2008
15. 15.55 Brad Lyons Hendrix 2008
15. 15:55 Glen Buttrum MSSU 2008
Men's 10000m Track:
1. 32:49 Chris Yates GLVC 2008
2. 33:04 Charles Yeager Mizzou 2008
3. 33:11 Kevin Zimmerman Mizzou 2008
4. 33:52 Robert Bibens Mizzou 2008
5. 33:56 Glen Buttrum Mizzou 2008

Summer Training/First Practice August 20

Our first Drury cross country practice will be Wednesday, August 20, at 7 am. All runners need to be on campus by then. Freshmen orientation starts just three days later. Insurance and a physical(by a physician) and signed consent forms are REQUIRED before the first practice. Medical forms are on the Drury Athletics web page or click on the forms link in the margin. If you move during the summer or leave home for an extended period of time be sure I have a good mailing address for you. The NCAA may want to conduct random drug tests and all student athletes on the roster are subject to being tested year round.

The fall meet schedule has not yet been set, but will be posted as soon as it becomes final. For now we can be running relaxed with not a lot of concern about pace or mileage. I'll post summer training suggestions starting in June and will focus on the last eight weeks of the summer. Until then run easy and get into a summer routine that will allow for solid training as the temperature gets hotter.

Cross country camp for high schoolers is sill July 28-August 1.

Coach Van Arkel
417-873-7567