Track Training: Week of March 27

Track Training: Week of March 27:

Sunday(3/27) OYO/10-16 miles

Monday(3/28) 7:00 am 6-8 miles

Tuesday(3/29) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/30) 4:00 pm 8-10 miles

Thursday(3/31) 4:30 pm 6-8 miles

Friday(4/1) Missouri Relays

Saturday(4/2) Missouri Relays

Sunday(4/3) OYO or 7:30 am 10-16 miles at Bread Co.

Coach Van Arkel
417-873-7567

Track Training: Week of March 20

Track Training: Week of March 20:

Sun(3/20) OYO/10-16 miles

Mon(3/21) OYO/7-9 miles

Tue(3/22) OYO/6-8 miles w/ strength training

Wed(3/23) OYO/8-12 miles(20:00 tempo/negative split)

Thu(3/24) OYO/6-8 miles w/ strength training

Fri(3/25) OYO/8-10 miles w/ 1:00/2:00 repeats

Sat(3/26) OYO/6-8 miles w/ strength training

Sun(3/27) OYO/10-16 miles

Mon(3/28) 7:00 am 6-8 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 13

Track Training: Week of March 13:

Sunday(3/13) 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)

Monday(3/14) OYO/6-10 miles

Tuesday(3/15) 6:45 am Team Pictures/6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/16) 4:00 pm 8-10 miles

Thursday(3/17) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(3/18) 7:00 am 8-10 miles

Saturday(3/19) Off

Sunday(3/20) OYO/10-16 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 6

Track Training: Week of March 6:

Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield

Monday(3/7) OYO/6-10 miles

Tuesday(3/8) 6:45am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/9) 4:00 pm 8-10 miles

Thursday(3/10) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(3/11) 6:45 am 8-10 miles

Saturday(3/12) Off

Sunday(3/13) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 27

Track Training: Week of February 27:

Sunday(2/27) OYO

Monday(2/28) 4:00 pm 6-10 miles

Tuesday(3/1) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(3/2) 6:45 am 8-12 miles

Thursday(3/3) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(3/4) 7:00 am 8-10 miles

Saturday(3/5) Off

Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 20

Track Training: Week of February 20:

Sunday(2/20) 7:30 am 10-16 miles

Monday(2/21) Off

Tuesday(2/22) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(2/23) 4:00 pm 8-10 miles

Thursday(2/24) 7:00 am 6-8 miles
2:30 pm Leave Drury for Springfield, IL

Friday(2/25) 7:30 am Leave for Kenosha, WI

Saturday(2/26) GLVC Indoor T&F @ Wisconsin-Parkside

Sunday(2/27) 7:30 am Off

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 13

Track Training: Week of February 13:

Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)

Monday(2/14) 4:00 pm 6-10 miles
5:00 pm Basketball Concessions

Tuesday(2/15) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(2/16) 4:00 pm 8-12 miles

Thursday(2/17) 7:00 am 6-8 miles
4:30 pm strength training

Friday(2/18) 2:30 pm Leave Drury for Warrensburg, MO

Saturday(2/19) Off

Sunday(2/20) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 6

Track Training: Week of February 6:

Sunday(2/6) 7:30 am 10-18 miles @ Bread Co.(Elm & Nat.)

Monday(2/7) OYO 6-10 miles

Tuesday(2/8) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(2/9) 4:00 pm 8-12 miles

Thursday(2/10) 4:30 pm 8-10 miles w/ strength training

Friday(2/11) 7:00 am 10-12 miles

Saturday(2/12) Off

Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)

Coach Van Arkel
417-873-7567

Track Training: Week of Jan. 30

Track Training: Week of January 30:

Sunday(1/30) 7:30 am 10-18 miles @ Frisco Trail

Monday(1/31) OYO 6-10 miles

Tuesday(2/1) Off

Wednesday(2/2) Off

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

Friday(2/4) 7:00 am 8-10 miles

Saturday(2/5) 9:00 am 6-8 miles w/ strength training

Sunday(2/6) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of Jan. 23

Track Training: Week of January 23:

Sunday(1/23) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)

Monday(1/24) 4:00 pm 6-10 miles

Tuesday(1/25) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Wednesday(1/26) 4:00 pm 8-12 miles

Thursday(1/27) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training

Friday(1/28) 7:00 am Leave Drury for Lawrence, KS
7:00 am 8-10 miles @ Phelps Grove

Saturday(1/29) Off

Sunday(1/30) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)

Coach Van Arkel
417-873-7567

First Spring Track Practice Jan. 19!!

Our first spring track practice will be Wednesday January 19 at 6:30 am. We'll start with a team meeting and then a short run and try to set a practice schedule for upcoming weeks. Please plan to run/workout this week on Thursday afternoon at 4:30 pm, Friday morning at 7 am. and Sunday morning at 7 am.

Coach Van Arkel

Happy New Year!

Track Training: Week of Jan. 1

Track Training for Jan. 1 thru Jan. 14:

Two more weeks of good old generic base training. Volume and strength are important to everyone racing 1500m or longer this spring, indoors or out. We'll start changing things up when school/practice starts.

Sunday 10-14 miles

Monday 7-9 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 8-12 miles

Thursday 5-7 miles w/ hills & strength training

Friday 8-10 miles

Saturday 4-6 miles or cross training

Sunday 10-14 miles

Monday 7-9 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 8-12 miles

Thursday 5-7 miles w/ hills & strength training

Friday 8-10 miles

Saturday 4-6 miles or cross training


Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 19

Training for Dec. 19 thru Jan. 1:

Starting the next two upcoming weeks, we want to develop a routine, build our distance base with volume and mileage and become consistent with daily runs. Decide for yourself what day of the week works best for your long run, but take advantage of the break in school by making your daily run a priority.

The long run each week should be somewhere between 60 minutes and 80 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills. Do some core strength exercises after those runs. Except for the hills, all other runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass (or snow) and stretch after each run.

After Jan. 1 we will add a few more miles. When we get back to campus in mid January we will increase our mileage and plan specific workouts according to the events you want to race indoors and outdoors. Don't expect to do much speedwork in January or February.


Sunday Long run of 10-13 miles

Monday 6-8 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 7-9 miles

Thursday 5-7 miles w/ hills & strength training

Friday 7-9 miles

Saturday 4-6 miles or cross training

Coach Van Arkel
417-873-7567

Cross Country Banquet 12/10

Drury’s Cross Country Banquet will be Friday, December 10, 5:30 pm, at the Van Arkel's (311 S. Cordova Ct.). Besides showing our appreciation for our letter winners and seniors, we will recognize outstanding individual performances. A Chipotle meal (chicken or steak burritos with rice and beans; other ingredients optional) will be provided to team members. If family or friends might attend please let me know.

Coach Van Arkel
417-873-7567

XC Training (11/21 & 11/28)

Cross Country Training (11/21 & 11/28):

Sunday(11/21) Off

Monday(11/22) 6:30 am 12-16 miles

Tuesday(11/23) 7:00 am 6-8 miles
OYO/ 3-4 miles w/ strength training

Wednesday(11/24) 7:00 am 8-10 miles @ Phelps Grove

Thursday(11/25) OYO/ 6-8 miles

Friday(11/26) OYO/ 8-10 miles

Saturday(11/27) OYO/ 5-7 miles

Sunday(11/28) OYO/ 6-8 miles

Monday(11/29) 7:00 am 7-9 miles @ Silver Springs

Tuesday(11/30) 4:30 pm 5-7 miles
w/ strength training

Wednesday(12/1) 7:00 am 8 miles
9 am Leave Drury for Louisville

Thursday(12/2) 11:00 am 5 miles @ Tom Sawyer Park

Friday(12/3)

Saturday(12/4) NCAA National XC Meet (Louisville, KY)

Friday(12/10) 5:30 pm XC Banquet at Van Arkel's

Coach Van Arkel
417-873-7567

XC Training (11/7 & 11/14)

Cross Country Training (11/7 & 11/14):

Sunday(11/7) Off

Monday(11/8) 6:30 am 10-16 miles @ Frisco Trail (Bullseye)

Tuesday(11/9) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(11/10) 6:45 am 8-10 miles

Thursday(11/11) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(11/12) 6:30 am 6-8 miles @ Phelps Grove

Saturday(11/13) Off

Sunday(11/14) 7:30 am 10-12 miles @ Bread Co.(Elm & Nat.)

Monday(11/15) 6:45 am Team Meeting/3-5 miles or
strength training

Tuesday(11/16) 4:30 pm 5-7 miles

Wednesday(11/17) OYO/6-8 miles

Thursday(11/18) OYO/4-6 miles
6:00 pm Leave Drury for Comfort Inn (Sullivan, MO)

Friday(11/19) 7:00 am Leave St. Louis for
Hyatt Place East (Louisville, KY)

Saturday(11/20) NCAA Regional XC Meet (Louisville, KY)
11:00 am Men's 10K; Noon Women's 6K

Sunday(11/21) Off

Coach Van Arkel
417-873-7567

XC Training (10/24 & 10/31)

Cross Country Training (10/24 & 10/31):

Sunday(10/24) OYO/7-9 miles

Monday(10/25) 6:45 am 8-10 miles

Tuesday(10/26) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/27) 6:45 am 8-10 miles
9:00 pm Men's Team Meeting @ Fitness Center

Thursday(10/28) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/29) 6:30 am 10-12 miles

Saturday(10/30) Off

Sunday(10/31) 7:30 am 8-10 miles @ Lake Springfield
9:00 am Halloween Tailgate Brunch w/ Family

Monday(11/1) 7:00 am 6-8 miles

Tuesday(11/2) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(11/3) OYO/6-10 miles

Thursday(11/4) 7:00 am 6-8 miles
5:00 pm Leave Drury

Friday(11/5) 8:00 am Leave St. Louis
6:00 pm GLVC Banquet

Saturday(11/6) GLVC XC Meet (Kenosha, WI)
10:30 am Men's 8K; 11:30 am Women's 6K

Sunday(11/7) Off

Monday(11/8) 6:30 am 10-16 miles

Coach Van Arkel
417-873-7567

Chile Pepper Festival (10/16)

A link to Drury results from the Chile Pepper Festival coss country meet on Oct. 16:

http://www.chilepepperfestival.org/eventresults.aspx

And a link to some nice photos of the meet taken by Dennis Jones:

http://www.dljonesphotography.com/Sports/DruryXC/DruryXCFayetteville/14316106_Zi2VR#1059390987_N8S2M

And a link to some nice photos of the meet taken by Mark Heffington:

http://druryxctf.shutterfly.com/pictures/393

XC Training (10/17)

Cross Country Training (10/17)

Sunday(10/17) Off

Monday(10/18) 6:30 am 10-16 miles @ Frisco Trail (Bullseye)

Tuesday(10/19) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/20) 7:00 am or 4 pm 8-10 miles

Thursday(10/21) 7:00 am 6-8 miles @ Phelps Grove

Friday(10/22) OYO/7-9 miles

Saturday(10/23) OYO/10-16 miles

Sunday(10/24) OYO/7-9 miles

Monday(10/25) 6:45 am 8-10 miles

Coach Van Arkel
417-873-7567

Sean Earle Lakefront (10/2)

A link to Drury results from the Sean Earle Lakefront
coss country meet on Oct. 2:

http://www.drurypanthers.com/news/2010/10/
2/WXC_1002104557.aspx

And a link to some nice photos of the meet taken by Karen Woollams:

http://www.flickr.com/photos/54547705@N04/
sets/72157625095799438/show/

Coach Van Arkel

XC Training (10/3 & 10/10)

Cross Country Training (10/3 & 10/10):

Sunday(10/3) Off

Monday(10/4) 6:30 10-16 miles

Tuesday(10/5) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/6) 7:00 am 8-10 miles

Thursday(10/7) 6:45 am Officer Schroeder/6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/8) 6:45 am 7-9 miles @ Phelps Grove

Saturday(10/9) Off

Sunday(10/10) 7:00 am 10-16 miles @ Bread Co (Elm & Nat)

Monday(10/11) 6:45 6-8 miles

Tuesday(10/12) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/13) OYO/6-10 miles

Thursday(10/14) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/15) 7:00 am 5-7 miles

Saturday(10/16) 6:00 am Leave Drury
Chile Pepper Festival (Fayetteville, AR)
9:45 am Men's 10K; 10:30 am Women's 5K

Sunday(10/17) Off

Monday(10/18) 6:30 am 10-16 miles @ Bullseye

Coach Van Arkel
417-873-7567

Southern Stampede (9/18)

A link to Drury results from the Southern Stampede coss country meet on Sept. 18:

Men: http://www.drurypanthers.com/news/2010/9/18/MXC_0918101932.aspx

Women: http://www.drurypanthers.com/news/2010/9/18/WXC_0918103150.aspx

And a link to some nice photos of the meet taken by Dennis Jones:

http://www.dljonesphotography.com/Sports/DruryXC/DruryXCStampede/
13821303_SjfXi#1012591496_Ghxaf

And a link to some nice photos of the meet taken by Mark Heffington:

http://druryxctf.shutterfly.com/pictures/8

XC Training (9/19 & 9/26)

Cross Country Training (9/19 & 9/26):

Monday(9/20) 6:15 10-16 miles @ Frisco Trail

Tuesday(9/21) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/22) 7:00 am or 4:00 pm 6-10 miles

Thursday(9/23) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/24) 6:30 am 7-9 miles @ Phelps Grove

Saturday(9/25) Off

Sunday(9/26) 7:00 am 10-16 miles @ Lake Springfield

Monday(9/27) 6:45 6-8 miles

Tuesday(9/28) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/29) OYO/6-10 miles

Thursday(9/30) 6:45 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Friday(10/1) 6:30 am Leave Drury

Saturday(10/2) Sean Earl Lakefront (Chicago, IL)
11:15 am Men's 8K; Noon Women's 5K

Sunday(10/3) Off

Monday(10/4) 6:30 am 10-16 miles

Coach Van Arkel
417-873-7567

XC Training (9/12)

Cross Country Training (9/12)

Sunday(9/12) 7:00 am 10-14 miles @ Bread Co. (Elm & Nat.)

Monday(9/13) 6:45 am 6-8 miles

Tuesday(9/14) 6:30 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Wednesday(9/15) Off

Thursday(9/16) 6:30 am 6-8 miles w/ SPIKES
4:30 pm 3-4 miles w/ strength training

Friday(9/17) 6:45 am 6-8 miles

Saturday(9/18) 6:15 am Leave Drury for Missouri Southern
9:00 am Women's 5K
9:45 am Men's 8K

Sunday(9/19) Off

Monday(9/20) 6:315 am 10-14 miles @ Frisco Trail (Bullseye)

Coach Van Arkel
417-873-7567