Pre-season Training: Week of Jan. 25:
Sun(1/25) 7:00 am 10-13 miles @ Bread Co.(E. Sunshine)
Mon(1/26) 6:30 am 7-9 miles w/ strides
Tue(1/27) 4:20 pm 6-8 miles & strength training
Wed(1/28) 8:00 am 7-9 miles
Thu(1/29) 4:20 pm 6-8 miles & strength training
Fri(1/30) 6:45 am 6-10 miles
Sat(1/31) off
Sun(2/1) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Thursday, January 22, 2009
Friday, January 16, 2009
Track Pre-Season Training: Week of Jan. 18
Practice starts Thursday Jan. 22 at 4:30 pm at the Fitness Center. See you then.
Pre-season Training: Week of Jan. 18:
Sun(1/18) Long run of 10-13 miles(1&1/2 hour)
Mon(1/19) 7-9 miles(1 hour)
Tue(1/20) 6-8 miles w/ smooth strides(6x80m) & strength training
Wed(1/21) 7-9 miles w hill repeats(6x200m hill @ 3k pace))
Thu(1/22) 4:30 pm 7-9 miles(1 hour) & strength training
Fri(1/23) 6:30 am 6-8 miles w/ hill repeats
Sat(1/24) off
Sun(1/25) 7:00 am 10-14 miles @ Bread Company(E. Sunshine)
Coach Van Arkel
417-873-7567
Pre-season Training: Week of Jan. 18:
Sun(1/18) Long run of 10-13 miles(1&1/2 hour)
Mon(1/19) 7-9 miles(1 hour)
Tue(1/20) 6-8 miles w/ smooth strides(6x80m) & strength training
Wed(1/21) 7-9 miles w hill repeats(6x200m hill @ 3k pace))
Thu(1/22) 4:30 pm 7-9 miles(1 hour) & strength training
Fri(1/23) 6:30 am 6-8 miles w/ hill repeats
Sat(1/24) off
Sun(1/25) 7:00 am 10-14 miles @ Bread Company(E. Sunshine)
Coach Van Arkel
417-873-7567
Thursday, January 15, 2009
2009 Drury T&F Schedule
Drury Panthers
Track & Field Competitions Spring 2009
March 14(Sat) Dual Meet @ Drury(Springfield, MO)
March 27(Fri) & 28(Sat) Missouri Relays @ Mizzou(Columbia, MO)
April 4(Sat) Big Bear Invite @ Missouri State(Springfield, MO)
April 11(Sat) Gorilla Classic @ Pitt State(Pittsburg, KS)
April 18(Sat) Dewey Allgood Invitational @ Missouri S&T(Rolla, MO)
April 24(Fri) Bob Williams Invite @ MSSU(Joplin, MO)
May 1(Fri) & 2(Sat) GLVC Champs(Indianapolis, IN)
May 22(Fri) & 23(Sat) NCAA DII T&F Nationals
Coach Van Arkel
417-873-7567
Track & Field Competitions Spring 2009
March 14(Sat) Dual Meet @ Drury(Springfield, MO)
March 27(Fri) & 28(Sat) Missouri Relays @ Mizzou(Columbia, MO)
April 4(Sat) Big Bear Invite @ Missouri State(Springfield, MO)
April 11(Sat) Gorilla Classic @ Pitt State(Pittsburg, KS)
April 18(Sat) Dewey Allgood Invitational @ Missouri S&T(Rolla, MO)
April 24(Fri) Bob Williams Invite @ MSSU(Joplin, MO)
May 1(Fri) & 2(Sat) GLVC Champs(Indianapolis, IN)
May 22(Fri) & 23(Sat) NCAA DII T&F Nationals
Coach Van Arkel
417-873-7567
Tuesday, January 6, 2009
Winter Off-Season Training: Week of Jan. 11
Off-season training for T&F becomes more specific as we get close to the start of practice. Consistency and volume are key, which means getting out in cold weather and putting in the miles. The weekly long run is still THE most important workout. Once a week do at least six strides(gradual 80m accelerations on grass-hold top speed for 20m) at the end of a run. Once a week do at least six repeats up a longish(200m) hill at close to 3000m pace. Later in the week add another set of short, steep hill repeats run slightly faster with high knee lift and arm movement. At least twice during the week do core strength training( 2 sets of crunches/planks/pushups/curls).
800m/1500m runners can expect to do quite a bit of strides, speed drills, bounding and core strength work when practice starts. 5000m/10000m runners can expect to do much of that along with higher mileage as the outdoor season gets closer.
Off-season Training: Week of Jan. 11:
Sun(1/11) Long run of 10-13 miles(1&1/2 hour)
Mon(1/12) 7-9 miles(1 hour)
Tue(1/13) 6-8 miles w/ smooth strides(6x80m) & strength training
Wed(1/14) 7-9 miles w hill repeats(6x200m hill @ 3k pace))
Thu(1/15) 8-10 miles(1&1/4 hour)
Fri(1/16) 6-8 miles w/ hill repeats(8x100m STEEP hill at 1500m pace) & strength training
Sat(1/17) 5-7 miles or cross training or rest
Coach Van Arkel
417-873-7567
800m/1500m runners can expect to do quite a bit of strides, speed drills, bounding and core strength work when practice starts. 5000m/10000m runners can expect to do much of that along with higher mileage as the outdoor season gets closer.
Off-season Training: Week of Jan. 11:
Sun(1/11) Long run of 10-13 miles(1&1/2 hour)
Mon(1/12) 7-9 miles(1 hour)
Tue(1/13) 6-8 miles w/ smooth strides(6x80m) & strength training
Wed(1/14) 7-9 miles w hill repeats(6x200m hill @ 3k pace))
Thu(1/15) 8-10 miles(1&1/4 hour)
Fri(1/16) 6-8 miles w/ hill repeats(8x100m STEEP hill at 1500m pace) & strength training
Sat(1/17) 5-7 miles or cross training or rest
Coach Van Arkel
417-873-7567
Wednesday, December 31, 2008
Winter Break Training
Off-season training for Jan. 1 thru Jan. 21:
Everyone should currently be running consistent mileage and doing strides/core strength workouts starting the first week of the year, then be ready to increase volume and add hill repeats by the second week. The next six weeks will consist of solid base training before we start doing faster repeats and intervals as we prepare for outdoor track races in March. Women and men interested in running 800m/1500m races this spring should be averaging close to 40-50 miles/week during the upcoming weeks. 5000m/10000m runners should be around 60+ miles/week during this period.
In addition to increasing mileage during the next couple of weeks, add three specific workouts. Your long run each week should now be somewhere between 60 minutes and 90 minutes. At least one time a week starting the second week of january find a 150m-200m hill and run 6 to 8 moderately hard repeats up with an easy jog back down. Also, at least two times each week add 6-8 short relaxed sprints/strides at the end of your training run and combine those strides with core stability work(crunches, leg raises, dips and pushups). Except for the hill repeats and strides, all other runs can be done at a conversational aerobic pace. As always, try to run as much as possible on trails or grass, generally stay within yourself, stretch after your runs, get plenty of rest and try not to do anything too reckless or unhealthy. Practice starts January 22 at 4:30 pm.
Typical week's off-season training:
Sunday Long run of 10-13 miles
Monday 7-9 miles
Tuesday 6-8 miles w/ strides & strength training
Wednesday 7-9 miles w hill repeats
Thursday 8-10 miles
Friday 6-8 miles w/ strides & strength training
Saturday 5-7 miles or cross training
Coach Van Arkel
417-873-7567
Everyone should currently be running consistent mileage and doing strides/core strength workouts starting the first week of the year, then be ready to increase volume and add hill repeats by the second week. The next six weeks will consist of solid base training before we start doing faster repeats and intervals as we prepare for outdoor track races in March. Women and men interested in running 800m/1500m races this spring should be averaging close to 40-50 miles/week during the upcoming weeks. 5000m/10000m runners should be around 60+ miles/week during this period.
In addition to increasing mileage during the next couple of weeks, add three specific workouts. Your long run each week should now be somewhere between 60 minutes and 90 minutes. At least one time a week starting the second week of january find a 150m-200m hill and run 6 to 8 moderately hard repeats up with an easy jog back down. Also, at least two times each week add 6-8 short relaxed sprints/strides at the end of your training run and combine those strides with core stability work(crunches, leg raises, dips and pushups). Except for the hill repeats and strides, all other runs can be done at a conversational aerobic pace. As always, try to run as much as possible on trails or grass, generally stay within yourself, stretch after your runs, get plenty of rest and try not to do anything too reckless or unhealthy. Practice starts January 22 at 4:30 pm.
Typical week's off-season training:
Sunday Long run of 10-13 miles
Monday 7-9 miles
Tuesday 6-8 miles w/ strides & strength training
Wednesday 7-9 miles w hill repeats
Thursday 8-10 miles
Friday 6-8 miles w/ strides & strength training
Saturday 5-7 miles or cross training
Coach Van Arkel
417-873-7567
Saturday, December 13, 2008
Drury XC Record Board
Drury Cross Country Record Board/Top Runners with Times Per Event
Men’s 10K XC:
1. 31:50 Jaime Villa Zapatero NCAA 2008
2. 32:49 Derek Berry NCAA Reg. 2008
3. 32:50 Geoff Hughes NCAA Reg. 2008
4. 32:51 Ross MacDonald NCAA Reg. 2003
5. 32:53 Chad Limberg NCAA Reg. 2003
6. 33:09 Ryan Mee NCAA Reg. 2004
7. 33:09 Chad Jolliff NCAA Reg. 2004
8. 33:13 Isaac Battaglia NCAA Reg. 2003
9. 33:19 Steven Busch NCAA Reg. 2008
10. 33:33 Case Van Arkel NCAA Reg. 2008
Men’s 8K XC:
1. 24:49 Jaime Villa Zapatero Harding 2008
2. 25:20 Geoff Hughes Harding 2008
3. 25:39 Chad Limberg GLVC 2005
4. 25:47 Steven Busch MSSU 2007
5. 25:54 Ryan Mee GLVC 2005
6. 26:06 Derek Berry MSSU 2008
7. 26:15 Chad Jolliff GLVC 2005
8. 26:16 Chris Yates MSSU 2007
9. 26:20 Ross MacDonald UMR 2003
10. 26:23 Brad Lyons MSSU 2007
Women’s 6K XC:
1. 22:16 Veronica Bible GLVC 2005
2. 22:28 Jaimee Hoffman NCAA Reg. 2003
3. 22:52 Elizabeth Hurford NCAA Reg. 2007
4. 23:09 Emily Grindeland GLVC 2005
5. 23:09 Tia Young NCAA Reg. 2007
6. 23:34 Jessica Stong Zephyrs XC Only Nat. 2005
7. 23:39 Stephanie Cowherd GLVC 2006
8. 24:11 Katie Berkbigler GLVC 2008
Women’s 5K XC:
1. 18:27 Elizabeth Hurford MSSU 2007
2. 18:38 Tia Young MSSU 2007
3. 18:43 Jessica Stong Zephyrs MSSU 2005
4. 18:47 Jaimee Hoffman MSSU 2003
5. 19:00 Stephanie Cowherd Border Wars 2006
6. 19:14 Veronica Bible MSSU 2005
7. 19:27 Kimberly Shigeno MSSU 2006
8. 19:46 Katie Berkbigler MSSU 2008
Men’s 10K XC:
1. 31:50 Jaime Villa Zapatero NCAA 2008
2. 32:49 Derek Berry NCAA Reg. 2008
3. 32:50 Geoff Hughes NCAA Reg. 2008
4. 32:51 Ross MacDonald NCAA Reg. 2003
5. 32:53 Chad Limberg NCAA Reg. 2003
6. 33:09 Ryan Mee NCAA Reg. 2004
7. 33:09 Chad Jolliff NCAA Reg. 2004
8. 33:13 Isaac Battaglia NCAA Reg. 2003
9. 33:19 Steven Busch NCAA Reg. 2008
10. 33:33 Case Van Arkel NCAA Reg. 2008
Men’s 8K XC:
1. 24:49 Jaime Villa Zapatero Harding 2008
2. 25:20 Geoff Hughes Harding 2008
3. 25:39 Chad Limberg GLVC 2005
4. 25:47 Steven Busch MSSU 2007
5. 25:54 Ryan Mee GLVC 2005
6. 26:06 Derek Berry MSSU 2008
7. 26:15 Chad Jolliff GLVC 2005
8. 26:16 Chris Yates MSSU 2007
9. 26:20 Ross MacDonald UMR 2003
10. 26:23 Brad Lyons MSSU 2007
Women’s 6K XC:
1. 22:16 Veronica Bible GLVC 2005
2. 22:28 Jaimee Hoffman NCAA Reg. 2003
3. 22:52 Elizabeth Hurford NCAA Reg. 2007
4. 23:09 Emily Grindeland GLVC 2005
5. 23:09 Tia Young NCAA Reg. 2007
6. 23:34 Jessica Stong Zephyrs XC Only Nat. 2005
7. 23:39 Stephanie Cowherd GLVC 2006
8. 24:11 Katie Berkbigler GLVC 2008
Women’s 5K XC:
1. 18:27 Elizabeth Hurford MSSU 2007
2. 18:38 Tia Young MSSU 2007
3. 18:43 Jessica Stong Zephyrs MSSU 2005
4. 18:47 Jaimee Hoffman MSSU 2003
5. 19:00 Stephanie Cowherd Border Wars 2006
6. 19:14 Veronica Bible MSSU 2005
7. 19:27 Kimberly Shigeno MSSU 2006
8. 19:46 Katie Berkbigler MSSU 2008
Thursday, December 11, 2008
Drury XC Results: NCAA Meet 11/22/08
Drury sophomore Jaime Villa Zapatero finished 20th at the NCAA Division II Men's Cross Country Championships held at Slippery Rock University in Pennsylvania on November 22, 2008. Villa Zapatero, the 2008 Great Lakes Valley Conference Cross Country champion, ran 31:50 and was the highest finisher from the NCAA-II Great Lakes Region in his first trip to nationals. His 20th place finish earned him All-American honors.
Sunday, November 30, 2008
Off-Season Training: Week of Nov. 30
Drury Off-Season Training: Week of Nov. 30
Tuesday(12/2) 4:30 pm 6-8 miles
Wed(12/3) 7:00 am 5-7 miles
Thurs(12/4) 6:45 am 6-8 miles
Fri(12/5) 7:00 am 5-7 miles
Thurs(1/22) 4:30 pm Track Practice Begins
Sat(2/14) 12:00 pm Basketball Concessions
Coach Van Arkel
417-873-7567
Tuesday(12/2) 4:30 pm 6-8 miles
Wed(12/3) 7:00 am 5-7 miles
Thurs(12/4) 6:45 am 6-8 miles
Fri(12/5) 7:00 am 5-7 miles
Thurs(1/22) 4:30 pm Track Practice Begins
Sat(2/14) 12:00 pm Basketball Concessions
Coach Van Arkel
417-873-7567
Thursday, November 13, 2008
Drury XC Results: NCAA Reg. 11/8/08
Sophmore Jaime Villa Zapatero finished second at the NCAA Midwest Regional men's cross country championship at Ferris State in Michigan. Jaime ran 31:53.6 to help the Panthers finish in fifth place. Derek Berry, a sophomore, finished 19th and junior Geoff Hughes came in 20th. Katie Berkbigler, a freshman, finished 54th and junior Stephanie Cowherd was 75th for the women.
Drury men:
1 Hammer, Chris SR 31:52.8
2 Villa Zapatero, Jaime SO Drury University 31:53.6
19 Berry, Derek SO Drury University 32:49.4
20 Hughes, Geoff JR Drury University 32:50.3
35 Busch, Steven SO Drury University 33:19.6
44 Van Arkel, Case FR Drury University 33:33.0
75 Yates, Chris SO Drury University 34:15.1
93 Van Arkel, Matt SR Drury University 34:52.3
Drury Women:
1 Malette, Rachel SR Wayne State 21:19.1
54 Berkbigler, Katie FR Drury University 24:15.2
75 Cowherd, Stephanie JR Drury University 24:46.1
79 Young, Tia SO Drury University 24:54.0
89 Shigeno, Kimberly JR Drury University 25:11.9
114 Hollon, Melissa FR Drury University 26:01.2
123 Murzynsky, Sara JR Drury University 26:28.9
126 Bennett, Lindsey JR Drury University 26:49.2
Drury men:
1 Hammer, Chris SR 31:52.8
2 Villa Zapatero, Jaime SO Drury University 31:53.6
19 Berry, Derek SO Drury University 32:49.4
20 Hughes, Geoff JR Drury University 32:50.3
35 Busch, Steven SO Drury University 33:19.6
44 Van Arkel, Case FR Drury University 33:33.0
75 Yates, Chris SO Drury University 34:15.1
93 Van Arkel, Matt SR Drury University 34:52.3
Drury Women:
1 Malette, Rachel SR Wayne State 21:19.1
54 Berkbigler, Katie FR Drury University 24:15.2
75 Cowherd, Stephanie JR Drury University 24:46.1
79 Young, Tia SO Drury University 24:54.0
89 Shigeno, Kimberly JR Drury University 25:11.9
114 Hollon, Melissa FR Drury University 26:01.2
123 Murzynsky, Sara JR Drury University 26:28.9
126 Bennett, Lindsey JR Drury University 26:49.2
Monday, November 10, 2008
XC Training: Week of November 9
Drury Cross Country Training
Week of November 9
Sun(11/9) Off
Mon(11/10) Men: 6:15 am 12-14 miles
Tues(11/11) 7:00 am 6-8 miles
4:30 pm 4 miles w/ strength training
Wed(11/12) Men: 6:30 am 10 miles @ Phelps Grove
Thur(11/13) 7:00 am 6-8 miles
4:30 pm 4 miles w/ strength training
Fri(11/14) 6:30 am 12-14 miles
5:30 pm XC Banquet @ St. Michael's
Sat(11/15) Off
Sun(11/16) 7:15 am 12-14 miles @ Bread Co.(Elm & Nat.)
Mon(11/17) OYO 6-8 miles
Tues(11/18) 7:00 am 6-8 miles
4:30 pm 4 miles w/ strength training
Wed(11/19) 6:45 am 6-8 miles
Thur(11/20) OYO 4-6 miles
Fri(11/21) 6:30 am Leave for Slippery Rock, PA
Sat(11/22) NCAA XC Meet @ Slippery Rock
12:00 am Men's 10K
Coach Van Arkel
417-873-7567
Week of November 9
Sun(11/9) Off
Mon(11/10) Men: 6:15 am 12-14 miles
Tues(11/11) 7:00 am 6-8 miles
4:30 pm 4 miles w/ strength training
Wed(11/12) Men: 6:30 am 10 miles @ Phelps Grove
Thur(11/13) 7:00 am 6-8 miles
4:30 pm 4 miles w/ strength training
Fri(11/14) 6:30 am 12-14 miles
5:30 pm XC Banquet @ St. Michael's
Sat(11/15) Off
Sun(11/16) 7:15 am 12-14 miles @ Bread Co.(Elm & Nat.)
Mon(11/17) OYO 6-8 miles
Tues(11/18) 7:00 am 6-8 miles
4:30 pm 4 miles w/ strength training
Wed(11/19) 6:45 am 6-8 miles
Thur(11/20) OYO 4-6 miles
Fri(11/21) 6:30 am Leave for Slippery Rock, PA
Sat(11/22) NCAA XC Meet @ Slippery Rock
12:00 am Men's 10K
Coach Van Arkel
417-873-7567
Thursday, October 30, 2008
Drury XC Results: GLVC 10/25/08
Sophmore Jaime Villa Zapatero finished strong to win the Great Lakes Valley Conference men's cross country championship at Missouri S & T. Jaime ran 25:47.83 to help the Panthers finish in third place. Derek Berry, a sophomore, finished seventh and junior Geoff Hughes came in 12th. Junior Stephanie Cowherd finished 40th in the women's race. Katie Berkbigler, a freshman, finished 43rd and sophomore Tia Young was 49th.
Drury men:
1 Villa Zapatero, Jaime SO Drury University 25:47.83 1
7 Berry, Derek SO Drury University 26:13.84 7
12 Hughes, Geoff JR Drury University 26:23.83 12
25 Busch, Steven SO Drury University 27:00.98 22
27 Van Arkel, Case FR Drury University 27:03.46 24
32 Yates, Chris SO Drury University 27:10.15 29
43 Van Arkel, Matt SR Drury University 27:42.46 38
51 Yeager, Charles JR Drury University 27:50.18
59 Buttrum, Glen JR Drury University 28:08.68
68 Bibens, Robert SO Drury University 28:21.56
70 Chase, Andy JR Drury University 28:37.65
82 Lukas, Anthony SO Drury University 29:09.45
103 Childers, Daniel SO Drury University 31:36.13
Drury Women:
1 Monson, Jessica SR UW Parkside 20:43.56 1
40 Cowherd, Stephanie JR Drury University 24:03.59 34
43 Berkbigler, Katie FR Drury University 24:11.83 36
49 Young, Tia SO Drury University 24:36.13 41
65 Murzynsky, Sara JR Drury University 25:37.66 54
68 Shigeno, Kimberly JR Drury University 25:47.54 56
69 Hollon, Melissa FR Drury University 26:08.88 57
70 Davenport, Sooner SO Drury University 26:14.68 58
71 Bennett, Lindsey JR Drury University 26:28.59
78 Swift, Samantha FR Drury University 29:30.06
81 Pickett, Colleen FR Drury University 30:42.26
Drury men:
1 Villa Zapatero, Jaime SO Drury University 25:47.83 1
7 Berry, Derek SO Drury University 26:13.84 7
12 Hughes, Geoff JR Drury University 26:23.83 12
25 Busch, Steven SO Drury University 27:00.98 22
27 Van Arkel, Case FR Drury University 27:03.46 24
32 Yates, Chris SO Drury University 27:10.15 29
43 Van Arkel, Matt SR Drury University 27:42.46 38
51 Yeager, Charles JR Drury University 27:50.18
59 Buttrum, Glen JR Drury University 28:08.68
68 Bibens, Robert SO Drury University 28:21.56
70 Chase, Andy JR Drury University 28:37.65
82 Lukas, Anthony SO Drury University 29:09.45
103 Childers, Daniel SO Drury University 31:36.13
Drury Women:
1 Monson, Jessica SR UW Parkside 20:43.56 1
40 Cowherd, Stephanie JR Drury University 24:03.59 34
43 Berkbigler, Katie FR Drury University 24:11.83 36
49 Young, Tia SO Drury University 24:36.13 41
65 Murzynsky, Sara JR Drury University 25:37.66 54
68 Shigeno, Kimberly JR Drury University 25:47.54 56
69 Hollon, Melissa FR Drury University 26:08.88 57
70 Davenport, Sooner SO Drury University 26:14.68 58
71 Bennett, Lindsey JR Drury University 26:28.59
78 Swift, Samantha FR Drury University 29:30.06
81 Pickett, Colleen FR Drury University 30:42.26
Sunday, October 26, 2008
XC Training: Week of October 26
Drury Cross Country Training
Week of October 26
Sun(10/26) Off
Mon(10/27) Men: 6:00 am 12-14 miles
Women: 6:30 am 8-10 miles
Tues(10/28) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Wed(10/29) Men: 6:30 am 10 miles @ Phelps Grove
Women: 6:45 am 8 miles @ Phelps Grove
Thur(10/30) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Fri(10/31) 6:15 am 12-14 miles
Sat(11/1) Off
Sun(11/2) 7:15 am @ Lake Springfield
Mon(11/3) 6:45 am 4-6 miles
Tues(11/4) 4:30 pm 4-6 miles w/ strength training
Wed(11/5) 6:45 am 6-8 miles or 7:30 am Pool
Thur(11/6) 7:00 am 4-6 miles
5:15 pm Leave Drury for Illinois
Fri(11/7) 6:30 am Leave for Big Rapids, Michigan
Sat(11/8) NCAA Midwest Reg. XC Meet @ Ferris State
11:00 am Men's 10K
12:00 pm Women's 6K
Sun(11/9) Off
Fri(11/14) 5:30 pm Cross Country Banquet @ St. Michael's
Coach Van Arkel
417-873-7567
Week of October 26
Sun(10/26) Off
Mon(10/27) Men: 6:00 am 12-14 miles
Women: 6:30 am 8-10 miles
Tues(10/28) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Wed(10/29) Men: 6:30 am 10 miles @ Phelps Grove
Women: 6:45 am 8 miles @ Phelps Grove
Thur(10/30) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Fri(10/31) 6:15 am 12-14 miles
Sat(11/1) Off
Sun(11/2) 7:15 am @ Lake Springfield
Mon(11/3) 6:45 am 4-6 miles
Tues(11/4) 4:30 pm 4-6 miles w/ strength training
Wed(11/5) 6:45 am 6-8 miles or 7:30 am Pool
Thur(11/6) 7:00 am 4-6 miles
5:15 pm Leave Drury for Illinois
Fri(11/7) 6:30 am Leave for Big Rapids, Michigan
Sat(11/8) NCAA Midwest Reg. XC Meet @ Ferris State
11:00 am Men's 10K
12:00 pm Women's 6K
Sun(11/9) Off
Fri(11/14) 5:30 pm Cross Country Banquet @ St. Michael's
Coach Van Arkel
417-873-7567
Sunday, October 12, 2008
Drury XC results: Bison Stampede 10/11/08
The Drury men's cross country team finished in third place at the Harding University Bison Stampede 8K. Jaime Villa Zapatero finished fourth for Drury in 24:49. Geoff Hughes ran 25:20 for seventh place. The Drury men placed seven runners in the top 23 finishers. The Drury women's cross country team placed fourth. Tia Young finished 16th in 19:37 for 5K to lead Drury.
Women's Results:
1. Courtney Ayers SBU 17:42.27
16. Tia Young Drury 19:37.75
26. Lindsey Bennett Drury 20:15.61
28. Katie Berkbigler Drury 20;26.62
29. Kim Shigeno Drury 20:27.77
31. Stephanie Cowherd Drury 20:33.10
35. Melissa Hollon Drury 20:56.30
39. Sooner Davenport Drury 22:20.2
42. Sara Murzynsky Drury 22:49.78
51. Samantha Swift Drury 23:42.45
65. Colleen Pickett Drury 24:50.00
Men's Results:
1. Daniel Kirwa Harding 23:48.24
4. Jaime Villa Zapatero Drury 24:49.85
7. Geoff Hughes Drury 25:20:28
15. Steven Busch Drury 26:21.87
17. Derek Berry Drury 26:27.78
21. Chris Yates Drury 26:51.05
22. Case Van Arkel Drury 26:54.59
23. Charles Yeager Drury 26:54.92
31. Robert Bibens Drury 27:26.12
37. Glen Buttrum Drury 27:50.18
48. Tony Lukas Drury 28:48.83
44. Andy Chase Drury 28:35.98
55. Daniel Childers Drury 29:17.50
Women's Results:
1. Courtney Ayers SBU 17:42.27
16. Tia Young Drury 19:37.75
26. Lindsey Bennett Drury 20:15.61
28. Katie Berkbigler Drury 20;26.62
29. Kim Shigeno Drury 20:27.77
31. Stephanie Cowherd Drury 20:33.10
35. Melissa Hollon Drury 20:56.30
39. Sooner Davenport Drury 22:20.2
42. Sara Murzynsky Drury 22:49.78
51. Samantha Swift Drury 23:42.45
65. Colleen Pickett Drury 24:50.00
Men's Results:
1. Daniel Kirwa Harding 23:48.24
4. Jaime Villa Zapatero Drury 24:49.85
7. Geoff Hughes Drury 25:20:28
15. Steven Busch Drury 26:21.87
17. Derek Berry Drury 26:27.78
21. Chris Yates Drury 26:51.05
22. Case Van Arkel Drury 26:54.59
23. Charles Yeager Drury 26:54.92
31. Robert Bibens Drury 27:26.12
37. Glen Buttrum Drury 27:50.18
48. Tony Lukas Drury 28:48.83
44. Andy Chase Drury 28:35.98
55. Daniel Childers Drury 29:17.50
XC Training: Week of October 12
Drury Cross Country Training
Week of October 12
Sun(10/12) Off
Mon(10/13) 6:30 am 8-10 miles
Tues(10/14) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Wed(10/15) 6:15 am 10-12 miles(Phelps Grove)
Thur(10/16) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Fri(10/17) 6:15 am 10-12 miles(Silver Springs)
Sat(10/18) Off
Sun(10/19) Men: 7:00 am 12-16 miles @ Bread Co.(Elm & Nat.)
Women: 7:15 am @ Mt. Pisgah Church
Mon(10/20) 6:30 am 8-10 miles
Tues(10/21) Men: 6:15 am 10-12 miles & 5:00 pm strength training
Women: 4:30 pm 6-8 miles w/ strength training
Wed(10/22) 6:45 am 6-8 miles or 7:30 am Pool
Thur(10/23) OYO/4-6 miles
Fri(10/24) 1:00 pm Leave Drury for Rolla(Hampton Inn)
Sat(10/25) GLVC Conference XC Meet @ Missouri S&T
10:30 am Men's 8K
11:30 am Women's 6K
Sun(10/26) Off
Coach Van Arkel
417-873-7567
Week of October 12
Sun(10/12) Off
Mon(10/13) 6:30 am 8-10 miles
Tues(10/14) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Wed(10/15) 6:15 am 10-12 miles(Phelps Grove)
Thur(10/16) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Fri(10/17) 6:15 am 10-12 miles(Silver Springs)
Sat(10/18) Off
Sun(10/19) Men: 7:00 am 12-16 miles @ Bread Co.(Elm & Nat.)
Women: 7:15 am @ Mt. Pisgah Church
Mon(10/20) 6:30 am 8-10 miles
Tues(10/21) Men: 6:15 am 10-12 miles & 5:00 pm strength training
Women: 4:30 pm 6-8 miles w/ strength training
Wed(10/22) 6:45 am 6-8 miles or 7:30 am Pool
Thur(10/23) OYO/4-6 miles
Fri(10/24) 1:00 pm Leave Drury for Rolla(Hampton Inn)
Sat(10/25) GLVC Conference XC Meet @ Missouri S&T
10:30 am Men's 8K
11:30 am Women's 6K
Sun(10/26) Off
Coach Van Arkel
417-873-7567
Friday, October 3, 2008
Law of the Jungle
Now this is the Law of the Jungle -- as old and as true as the sky;
And the Wolf that shall keep it may prosper, but the Wolf that shall break it must die.
As the creeper that girdles the tree-trunk the Law runneth forward and back --
For the strength of the Pack is the Wolf, and the strength of the Wolf is the Pack.
From The Law of the Jungle by Rudyard Kipling
Tuesday, September 30, 2008
Drury XC Results: Roy Griak Invite 9/27/08
The Drury men's cross country team finished in first place at the Roy Griak Invitational in St. Paul, Minnesota. Jaime Villa Zapatero placed third(second among collegians) in the race for Drury in 25:26. Geoff Hughes ran 26:09 for 18th place. The Drury men placed five runners in the top 50 collegiate finishers. The Drury women's cross country team placed twentieth. Kim Shigeno finished 99th in 25:17 with Tia Young not far behind in 25:26.
Men's Results:
1. Justin Grunewald 25:09
3. Jaime Villa Zapatero Drury 25:26
18. Geoff Hughes Drury 26:09
21. Derek Berry Drury 26:15
34. Case Van Arkel Drury 26:37
54. Matt Van Arkel Drury 27:00
64. Chris Yates Drury 27:08
76. Steven Busch Drury 27:19
97. Robert Bibens Drury 27:31
141. Glen Buttrum Drury 28:26
164. Charles Yeager Drury 28:50
170. Andy Chase Drury 29:05
179. Tony Lukas Drury 29:17
204. Daniel Childers Drury 30:15
Women's Results:
1. Morgan Place 22:16
99. Kim Shigeno Drury 25;17
104. Tia Young Drury 25:26
117. Katie Berkbigler Drury 25:40
128. Stephanie Cowherd Drury 25:55
131. Melissa Hollon Drury 26:00
195. Lindsey Bennett Drury 27:21
211. Sara Murzynsky Drury 27:52
217. Sooner Davenport Drury 27:57
245. Samantha Swift Drury 30:24
Men's Results:
1. Justin Grunewald 25:09
3. Jaime Villa Zapatero Drury 25:26
18. Geoff Hughes Drury 26:09
21. Derek Berry Drury 26:15
34. Case Van Arkel Drury 26:37
54. Matt Van Arkel Drury 27:00
64. Chris Yates Drury 27:08
76. Steven Busch Drury 27:19
97. Robert Bibens Drury 27:31
141. Glen Buttrum Drury 28:26
164. Charles Yeager Drury 28:50
170. Andy Chase Drury 29:05
179. Tony Lukas Drury 29:17
204. Daniel Childers Drury 30:15
Women's Results:
1. Morgan Place 22:16
99. Kim Shigeno Drury 25;17
104. Tia Young Drury 25:26
117. Katie Berkbigler Drury 25:40
128. Stephanie Cowherd Drury 25:55
131. Melissa Hollon Drury 26:00
195. Lindsey Bennett Drury 27:21
211. Sara Murzynsky Drury 27:52
217. Sooner Davenport Drury 27:57
245. Samantha Swift Drury 30:24
Drury Cross Country Captains
Stephanie Cowherd and Kim Shigeno have been selected by her teammates as captains of the Drury Women's Cross Country team for 2008. Matt Van Arkel and Jaime Villa Zapatero have been selected by members of their team to be captains of the Drury Men's Cross Country team.
Sunday, September 28, 2008
XC Training: Week of September 28
Drury Cross Country Training
Week of September 28
Sun(9/28) Off
Mon(9/29) 6:45 am 6-8 miles
Tues(9/30) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Wed(10/1) 6:00 am 8-10 miles(Phelps Grove)
Thur(10/2) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Fri(10/3) 6:00 am 10-14 miles
Sat(10/4) Off
Sun(10/5) 7:00 am 10-12 miles @ Lake Springfield
Mon(10/6) 6:30 am 8-10 miles
Tues(10/7) 6:00 am 10-14 miles
4:45 pm strength training
Wed(10/8) 6:45 am 6-8 miles
Thur(10/9) 6:30 am 6-8 miles(Silver Springs)
4:30 pm 4 miles w/ strength training
Fri(10/10) 7:00 am 4-6 miles
5:00 pm Leave Drury for Harrison(Dinner) & Clinton, AR(Best Western)
Sat(10/11) 7:00 am Leave Clinton, AR, for Harding
9:30 am Men's 8K
10:15 am Women's 6K
Sun(10/12) Off
Coach Van Arkel
417-873-7567
Week of September 28
Sun(9/28) Off
Mon(9/29) 6:45 am 6-8 miles
Tues(9/30) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Wed(10/1) 6:00 am 8-10 miles(Phelps Grove)
Thur(10/2) 6:30 am 6-8 miles
4:30 pm 4 miles w/ strength training
Fri(10/3) 6:00 am 10-14 miles
Sat(10/4) Off
Sun(10/5) 7:00 am 10-12 miles @ Lake Springfield
Mon(10/6) 6:30 am 8-10 miles
Tues(10/7) 6:00 am 10-14 miles
4:45 pm strength training
Wed(10/8) 6:45 am 6-8 miles
Thur(10/9) 6:30 am 6-8 miles(Silver Springs)
4:30 pm 4 miles w/ strength training
Fri(10/10) 7:00 am 4-6 miles
5:00 pm Leave Drury for Harrison(Dinner) & Clinton, AR(Best Western)
Sat(10/11) 7:00 am Leave Clinton, AR, for Harding
9:30 am Men's 8K
10:15 am Women's 6K
Sun(10/12) Off
Coach Van Arkel
417-873-7567
Sunday, September 21, 2008
Drury XC Results: Southern Stampede 9/20/08
Drury University men's cross country team finished third at the 20th annual Missouri Southern Stampede 8K. Harding won the men's team title with Missouri Southern second. Drury's team was close behind for third out of 25 men's teams. Sophmore Jaime Villa Zapatero was Drury's top finisher in 25:10 for 6th place. Drury junior Geoff Hughes was 12th in 25:45.
In the women's 5K race, Drury finished 17th in a 34-team field. Sophomore Tia Young finished 79th to lead Drury in a time of 19:34. Freshman Katie Berkbigler was 94th in 19:46.
Drury men's results:
1 159 DANIEL KIRWA HARDING UNIVERSITY FR 24:00.8 4:5\0
6 107 JAIME VILLA ZAPATERO DRURY UNIVERSITY SO 25:10.5 5:04
12 100 GEOFF HUGHES DRURY UNIVERSITY JR 25:45.5 5:11
25 102 DEREK BERRY DRURY UNIVERSITY SO 26:06.1 5:16
42 104 STEVEN BUSCH DRURY UNIVERSITY SO 26:40.2 5:22
50 97 CASE VAN ARKEL DRURY UNIVERSITY FR 26:59.2 5:26
51 109 MATT VAN ARKEL DRURY UNIVERSITY SR 26:59.3 5:26
54 101 CHARLES YEAGER DRURY UNIVERSITY JR 27:07.6 5:28
71 103 ROBERT BIBENS DRURY UNIVERSITY SO 27:25.8 5:31
86 108 CHRIS YATES DRURY UNIVERSITY SO 27:43.4 5:35
91 559 KEVIN ZIMMERMAN UNATTACHED UN 27:52.6 5:37
115 99 ANDY CHASE DRURY UNIVERSITY JR 28:30.3 5:44
133 105 DANIEL CHILDERS DRURY UNIVERSITY SO 28:55.8 5:49
137 98 GLEN BUTTRUM DRURY UNIVERSITY JR 29:02.2 5:51
155 106 ANTHONY LUKAS DRURY UNIVERSITY SO 29:31.1 5:55
Drury women's results:
1 603 ALEX BECKER UNIVERSITY OF TULSA SR 16:36.2 5:21
79 119 TIA YOUNG DRURY UNIVERSITY SO 19:35.7 6:19
94 110 KATIE BERKBIGLER DRURY UNIVERSITY FR 19:46.8 6:22
112 115 STEPHANIE COWHERD DRURY UNIVERSITY JR 20:10.4 6:30
120 117 KIMBERLY SHIGENO DRURY UNIVERSITY JR 20:22.2 6:34
128 111 MELISSA HOLLON DRURY UNIVERSITY FR 20:32.7 6:37
144 114 LINDSEY BENNETT DRURY UNIVERSITY JR 20:50.0 6:43
178 118 SOONER DAVENPORT DRURY UNIVERSITY SO 21:39.3 6:59
228 113 SAMANTHA SWIFT DRURY UNIVERSITY FR 23:22.4 7:32
In the women's 5K race, Drury finished 17th in a 34-team field. Sophomore Tia Young finished 79th to lead Drury in a time of 19:34. Freshman Katie Berkbigler was 94th in 19:46.
Drury men's results:
1 159 DANIEL KIRWA HARDING UNIVERSITY FR 24:00.8 4:5\0
6 107 JAIME VILLA ZAPATERO DRURY UNIVERSITY SO 25:10.5 5:04
12 100 GEOFF HUGHES DRURY UNIVERSITY JR 25:45.5 5:11
25 102 DEREK BERRY DRURY UNIVERSITY SO 26:06.1 5:16
42 104 STEVEN BUSCH DRURY UNIVERSITY SO 26:40.2 5:22
50 97 CASE VAN ARKEL DRURY UNIVERSITY FR 26:59.2 5:26
51 109 MATT VAN ARKEL DRURY UNIVERSITY SR 26:59.3 5:26
54 101 CHARLES YEAGER DRURY UNIVERSITY JR 27:07.6 5:28
71 103 ROBERT BIBENS DRURY UNIVERSITY SO 27:25.8 5:31
86 108 CHRIS YATES DRURY UNIVERSITY SO 27:43.4 5:35
91 559 KEVIN ZIMMERMAN UNATTACHED UN 27:52.6 5:37
115 99 ANDY CHASE DRURY UNIVERSITY JR 28:30.3 5:44
133 105 DANIEL CHILDERS DRURY UNIVERSITY SO 28:55.8 5:49
137 98 GLEN BUTTRUM DRURY UNIVERSITY JR 29:02.2 5:51
155 106 ANTHONY LUKAS DRURY UNIVERSITY SO 29:31.1 5:55
Drury women's results:
1 603 ALEX BECKER UNIVERSITY OF TULSA SR 16:36.2 5:21
79 119 TIA YOUNG DRURY UNIVERSITY SO 19:35.7 6:19
94 110 KATIE BERKBIGLER DRURY UNIVERSITY FR 19:46.8 6:22
112 115 STEPHANIE COWHERD DRURY UNIVERSITY JR 20:10.4 6:30
120 117 KIMBERLY SHIGENO DRURY UNIVERSITY JR 20:22.2 6:34
128 111 MELISSA HOLLON DRURY UNIVERSITY FR 20:32.7 6:37
144 114 LINDSEY BENNETT DRURY UNIVERSITY JR 20:50.0 6:43
178 118 SOONER DAVENPORT DRURY UNIVERSITY SO 21:39.3 6:59
228 113 SAMANTHA SWIFT DRURY UNIVERSITY FR 23:22.4 7:32
Friday, September 19, 2008
XC Training: Week of September 21
Drury Cross Country Training: Week of September 21
Sun(9/21) Off
Mon(9/22) 5:45 am 10-14 miles @ Bread Co.(Elm & Nat.)
Tues(9/23) 6:45 am 5-7 miles
4:30 pm 4-5 miles w/ strength training
Wed(9/24) 6:15 am 8-10 miles(Silver Springs)
Thur(9/25) 6:45 am 5-7 miles
4:15 pm 4-5 miles w/ strength training
Fri(9/26) 8:30 am Leave Drury for Minnesota
Sat(9/27) Roy Griak Invitational(St. Paul,MN)
9:45 am Women's 6K
11:20 am Men's 8K
Sun(9/28) Off
Coach Van Arkel
417-873-7567
Sun(9/21) Off
Mon(9/22) 5:45 am 10-14 miles @ Bread Co.(Elm & Nat.)
Tues(9/23) 6:45 am 5-7 miles
4:30 pm 4-5 miles w/ strength training
Wed(9/24) 6:15 am 8-10 miles(Silver Springs)
Thur(9/25) 6:45 am 5-7 miles
4:15 pm 4-5 miles w/ strength training
Fri(9/26) 8:30 am Leave Drury for Minnesota
Sat(9/27) Roy Griak Invitational(St. Paul,MN)
9:45 am Women's 6K
11:20 am Men's 8K
Sun(9/28) Off
Coach Van Arkel
417-873-7567
Saturday, September 13, 2008
XC Training: Week of September 14
Drury Cross Country Training: Week of September 14
Sun(9/14) Men 7:00 am 12-14 miles/Women Off
Mon(9/15) Women 6:00 am 10-12 miles/Men 6:45 am 8-10 miles
Tues(9/16) 6:45 am 5-7 miles
4:30 pm 4-5 miles w/ strength training
Wed(9/17) 6:00 am 8-10 miles(Phelps Grove)
Thur(9/18) 6:45 am 5-7 miles
4:15 pm 4-5 miles w/ strength training
Fri(9/19) 6:45 am 4-6 miles
Sat(9/20) 6:00 am Leave Drury for Missouri Southern
9:00 am Women's 5K
9:45 am Men's 8K
Sun(9/21) Off
Coach Van Arkel
417-873-7567
Sun(9/14) Men 7:00 am 12-14 miles/Women Off
Mon(9/15) Women 6:00 am 10-12 miles/Men 6:45 am 8-10 miles
Tues(9/16) 6:45 am 5-7 miles
4:30 pm 4-5 miles w/ strength training
Wed(9/17) 6:00 am 8-10 miles(Phelps Grove)
Thur(9/18) 6:45 am 5-7 miles
4:15 pm 4-5 miles w/ strength training
Fri(9/19) 6:45 am 4-6 miles
Sat(9/20) 6:00 am Leave Drury for Missouri Southern
9:00 am Women's 5K
9:45 am Men's 8K
Sun(9/21) Off
Coach Van Arkel
417-873-7567
Saturday, September 6, 2008
Drury XC Results: Miner Invitational 9/6/08
The Drury men's cross country team finished in first place out of eight teams at the Missouri S&T Miner Invitational in Rolla. Jaime Villa Zapatero won the race for Drury in 18:39. Geoff Hughes ran 18:57 for third place. The Drury men placed seven runners in the top 17 finishers.
The Drury women's cross country team placed third out of six teams. Kim Shigeno finished 13th in 21:25 with Tia Young not far behind in 21:44 for 17th place.
Women's Results:
1. Danna Kelly Truman State 19:26.8 1
13. Kim Shigeno Drury 21:25.6 13
17. Tia Young Drury 21:44.0 17
18. Katie Berkbigler Drury 21:46.1 18
23. Melissa Hollon Drury 22:09.0 20
25. Sooner Davenport Drury 22:20.2 22
28. Stephanie Cowherd Drury 22:39.2 P
31. Colleen Pickett Drury 22:49.9 P
32. Sara Murzynsky Drury 22:54.7 -
33. Lindsey Bennett Drury 22:55.1 -
51. Samantha Swift Drury 25:24.6 -
Men's Results:
1. Jaime Villa Zapatero Drury 18:39.8 1
3. Geoff Hughes Drury 18:57.0 3
5. Case Van Arkel Drury 19:03.1 5
9. Steven Busch Drury 19:09.6 9
10. Derek Berry Drury 19:10.0 10
14. Charles Yeager Drury 19:18.0 P
17. Chris Yates Drury 19:33.6 P
22. Robert Bibens Drury 19:44.9 -
35. Matt Van Arkel Drury 20:17.2 -
37. Glen Buttrum Drury 20:33.6 -
38. Tony Lukas Drury 20:40.3 -
44. Andy Chase Drury 20:50.2 -
51. Daniel Childers Drury 21:19.9 -
The Drury women's cross country team placed third out of six teams. Kim Shigeno finished 13th in 21:25 with Tia Young not far behind in 21:44 for 17th place.
Women's Results:
1. Danna Kelly Truman State 19:26.8 1
13. Kim Shigeno Drury 21:25.6 13
17. Tia Young Drury 21:44.0 17
18. Katie Berkbigler Drury 21:46.1 18
23. Melissa Hollon Drury 22:09.0 20
25. Sooner Davenport Drury 22:20.2 22
28. Stephanie Cowherd Drury 22:39.2 P
31. Colleen Pickett Drury 22:49.9 P
32. Sara Murzynsky Drury 22:54.7 -
33. Lindsey Bennett Drury 22:55.1 -
51. Samantha Swift Drury 25:24.6 -
Men's Results:
1. Jaime Villa Zapatero Drury 18:39.8 1
3. Geoff Hughes Drury 18:57.0 3
5. Case Van Arkel Drury 19:03.1 5
9. Steven Busch Drury 19:09.6 9
10. Derek Berry Drury 19:10.0 10
14. Charles Yeager Drury 19:18.0 P
17. Chris Yates Drury 19:33.6 P
22. Robert Bibens Drury 19:44.9 -
35. Matt Van Arkel Drury 20:17.2 -
37. Glen Buttrum Drury 20:33.6 -
38. Tony Lukas Drury 20:40.3 -
44. Andy Chase Drury 20:50.2 -
51. Daniel Childers Drury 21:19.9 -
Friday, September 5, 2008
XC Training: Week of September 7
Drury Cross Country Training
Week of September 7
Sun(9/7) Off
Mon(9/8) 5:45 am(Men)/6:00 am(Women) 10-14 miles @ Bread Co.(Elm & Nat.)
Tues(9/9) 6:30 am 6-8 miles
4:45 pm(women)/5:15 pm(men) 4 miles w/ strength training
Wed(9/10) 6:15 am 8-10 miles(Phelps Grove)
Thur(9/11) 6:30 am 6-8 miles
4:15 pm 4 miles w/ strength training
Fri(9/12) 6:15 am 10-12 miles(Silver Springs)
Sat(9/13) Men(Off)/Women: 7:00 am 10-12 miles
Sun(9/14) Women(Off)/Men: 7:00 am 12-14 miles
Coach Van Arkel
417-873-7567
Week of September 7
Sun(9/7) Off
Mon(9/8) 5:45 am(Men)/6:00 am(Women) 10-14 miles @ Bread Co.(Elm & Nat.)
Tues(9/9) 6:30 am 6-8 miles
4:45 pm(women)/5:15 pm(men) 4 miles w/ strength training
Wed(9/10) 6:15 am 8-10 miles(Phelps Grove)
Thur(9/11) 6:30 am 6-8 miles
4:15 pm 4 miles w/ strength training
Fri(9/12) 6:15 am 10-12 miles(Silver Springs)
Sat(9/13) Men(Off)/Women: 7:00 am 10-12 miles
Sun(9/14) Women(Off)/Men: 7:00 am 12-14 miles
Coach Van Arkel
417-873-7567
Thursday, August 28, 2008
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
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
Friday, August 15, 2008
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
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
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