Akron Track & Field
April 16, 2002
WU
JC: 3x 150 (50 Buildup, 50 Fast, 50 Coast) 4x 200 [60", 45", 30", 800j], 4x 200 [45", 30", 15"], 2x Overhead Series, Pedestal Exercises
BH: 4x 200 [30", ~5'], 2x (500 Zone Surge, 300, 150) [100j, 250j, 800j] 2x Overhead Series, Pedestal Exercises
ELF, MM: ER, Strides, Core Exercises
JM, TM: ER, Strides, Core Exercises
Core Exercises: (2x)
5 OHB
5 SL BW Squats
15 Pushups
40 SL MB Chestpass
2x 10 MB Twist Lunges
30 MB Situps
30 Solo Twists
Cooldown
April 15, 2002
WU
JC: Sticks, 4x 90 (30 Buildup, 30 Fast, 30 Coast), 6x 400 @ 88" [100j], 4x Rhythm 200 [200j], Core Exercises
BH: Sticks, 5x 1000 @ 3:40 [200j], 4x Rhythm 200 [200j], Core Exercises
ELF, MM: 6M Medium Run, 5x 150 (50 Buildup, 100 Fast), 2x Pillar Circuit
JM, TM: 6M Medium Run, Sprint Progression (100, 110, 120,..., 200), 2x Pillar Circuit
Core Exercises: (2x)
5 OHB
5 SL BW Squats
15 Pushups
40 SL MB Chestpass
2x 10 MB Twist Lunges
30 MB Situps
30 Solo Twists
Cooldown
April 10, 2002
WU
BH: 4x 200 [30", ~5'], 10x 400 [400j], 4x 150 (50 Buildup, 50 Fast, 50 Coast)
MM, TM : 4x 200 [30", ~5'], 3x 600 (400 @ 3km pace + shift) [400j], 4x 400 [400j]
JA, JM: Hurdle Drills, ER, 4x Rhythm 200 [200j], Core Exercises
ELF: ER, 4x Rhythm 200 [200j], Core Exercises
JC: 10' ER, Core Exercises
Core Exercises: (2x)
5 OHB
5 SL BW Squats
15 Pushups
40 SL MB Chestpass
2x 10 MB Twist Lunges
30 MB Situps
15 Back Hypers
Cooldown
April 9, 2002
WU
JA: 2x (1600 (50"/40") [400j], 500 Zone Surge [100j], 300 w/ 3 hurdles [800j])
JM: 2x (1600 (45"/35") [400j], 500 Zone Surge [100j], 300 w/ 3 hurdles [800j])
ELF: 2x 1600 (50"/40") [10']
BH: Core Exercises + Pool Workout
MM, TM: ER, 4x 150 (50 Buildup, 50 Fast, 50 Coast), Core Exercises
Core Exercises: (2x)
5 OHB
5 SL BW Squats
15 Pushups
40 SL MB Chestpass
2x 10 MB Twist Lunges
30 MB Situps
30 Solo Twists
Cooldown
April 8, 2002
WU
JA, ELF, JM: 1200 @ LT Pace, 4M ER-MR, 1200 @ LT Pace, Core Exercises
BH: 4x 1200 @ LT Pace [200j], Sprint Progression (100, 110, 120,..., 200)
MM: 3x 1600 @ LT Pace [200j], Sprint Progression (100, 110, 120,..., 200)
TM: ER, Strides
Core Exercises: (2x)
5 OHB
5 SL BW Squats
15 Pushups
40 SL MB Chestpass
2x 10 MB Twist Lunges
30 MB Situps
30 Solo Twists
Cooldown
April 5, 2002
WU
ELF: 6M Dynamic Run (1M ER, 1M HR, 2M MR, 1M ER, 1M HR)
Core Exercises:
15 V-ups
15 Back Hypers
30 Solo Twists
30 MB Vertical Chestpass
Cooldown
April 3, 2002
Warmup
BH: 4x 200 [30", ~5'], 2x (300 @ 52-53" [100j], 700 @ 2:06 (=72"/400) [300j], 500 (300 @ 54"/200 @ Fast) [5-10'])
ELF, MM: 3x (8x 400 @ 10km pace [100j, 400j])
JA, JM: 4x 200 [30", ~5'] 2x (800 @ 3km pace [100j], 300 w/ 3 hurdles [100j], 300 @ Fast [800j])
TM: 4x 200 [30", ~5'], 2x (800 @ 3km pace [300j], 500 @ Mile pace [100j], 300 @ Fast [800j]
Overhead Series (2x)
Pedestal Exercises
Cooldown
March 20, 2002
Warmup
JC: 4x 150 (50 Buildup, 50 Fast, 50 Coast), 2x (600, 300) [500j, 5']
BH, AB: 4x 200 [30", ~5'], 2x (600, 600, 300) [200j, 100j, 5']
JA, ELF, MM, JM, TM: 4x 200 [30", ~5'],3x (800 @ 5km pace, 600 (200 @ 3km pace/200 @ Mile pace/200 @ 3km pace)) [200j, 400j]
Cooldown w/ ankle series
March 15, 2002
Warmup
JC: 4x 150 (50 Buildup, 50 Fast, 50 Coast), 4x 200 @ 32-33" [60", 45", 30", ~10'], 600 [300j], 300
BH: 4x 200 [30", ~5'], 2x 700 (100 fast, 100 steady, 100 fast, 100 steady, 300 fast) [800j], 4x 400 [400j]
JA, JM: 4x 200 [30", ~5'], 5x (500 Zone Surge [100j], 300 w/ 3 hurdles [300j])
ELF, MM, TM: 4x 200 [30", ~5'], 3x 1600 @ 5km pace [200j, 400j], 4x 400 [400j]
AB: 4x 150 (50 Buildup, 50 Fast, 50 Coast), 4x 200 @ 31-32" [60", 45", 30", ~10'], (1 or 2)x 600 [300j], 300
BP: 4x 200 [30", ~5'], 3x 1000 @ 3:20 [200j, 400j], 4x 400 [400j]
Cooldown w/ ankle series
March 13, 2002
Warmup
JC: 4x 150 (50 Buildup, 50 Fast, 50 Coast), 5x 300 [500j]
BH: 4x 150 (50 Buildup, 50 Fast, 50 Coast), 10' HR, 5x 300 [500j]
JA, ELF, MM, TM, JM, BP: 40' Surge Run (MR + 45" Surge every 5') + 3x (2x 300) [100j, 500j]
Cutdown Pair 300s (3km pace, Mile pace, <Mile Pace)
AB: 2x (4x 400 @66-68") [200j, 400j]
Cooldown w/ ankle series
March 11, 2002
Warmup
Hill Circuit: (2-3x)
50m Power Skip
50m Stepover
50m Bounding
50m Stepover
100m @ Fast [1'j]
250m Flat + Uphill @ Fast [2'j]
Murray Hill Loop [3'j]
Cooldown
AB: 2x (4x 200 @ 33") [200 ER @ 43", 800j]
March 8, 2002
Warmup
JC: Sprint Progression (100, 110, 120, 130,..., 200) [100j, walk remainder]
BH, BP: 10' Hard Run [~10'], Sprint Progression (100, 110, 120, 130,..., 200) [100j, walk remainder]
JA, ELF, MM, JM, TM: 800 @ 5km pace, 10' Hard Run [~10'] then immediately 1600 @ fast on track, Sprint Progression
(100, 110, 120, 130,..., 200) [100j, walk remainder]
AB: 100, 200, 300, 400, 300, 200, 150 [200j, 100w, 400j, 500j, 200j, 250j]
Cooldown
March 6, 2002
Warmup
JC, BH: 4x 200 [30", ~5'], 4x 400 @ ~64" [800j], 4x 200 descending [200j]
JA, ELF, JF, MM, JM, TM: 4x 200 [30", ~5'], 6x 600 @ faster than 3km pace (about mile pace) [5' ER] -- JF do first 400 w/ JA
BP: 4x 200 [30", ~5'], 4x 400 @ ~74" [400j], 4x 300 @ 54" [100j, 400j], 4x 200 @ 32" [200j]
AB: 2x (4x 200 @ 33") [200j, 800j]
Cooldown w/Ankle Series
Core Exercises (2x)
6 OHB
20 MB Situps
40 SL Chestpass
March 4, 2002
WU
JC, JF: 2x 1600 (50"/40") [5']
Dynamic Circuit (2x)
150m Power Skip
15 Pushups
40 MB Vertical Chestpass
2x 40m Butt Kick
30 MB Situps
15 Back Hypers
50m B-Skip
5 Single-leg BW Squats
8 6-count Burpees
2x 40m Stepovers
JA, ELF, BH, MM, Surge Run
JM, TM, BP: 10' MR w/ 1' @ Fast
6x 5' MR w/ 45' @ Fast
10' MR w/ 1' @ Fast
Core Exercises (2x)
6 OHB
30 MB Situps
15 Back Hypers
Cooldown
March 1, 2002
WU
JC, JF, BH, WP, BP: 2x (800 [2'], 400 Uphill [400j], 2x 100 Uphill [100j, 100w], 400 [400j])
JA, ELF, MM, JM, TM: 2x (1600 [1'], 400 Uphill [400j], 100 Uphill [100w], 2x 400 [400j])
Cooldown
February 27, 2002
Warmup
JC, JF: 3x (3x 300 [1'], 100 Fast Uphill [100w+300j])
JM: 4x (3x 300 [1'], 100 Fast Uphill [100w+300j])
Cooldown
February 25, 2002
Warmup
4x 150 (50 Buildup, 50 Fast, 50 Coast)
JC, JF: 10' Hard Run, Sprint Progression (100, 110, 120, 130,..., 200) [100j, walk remainder]
Core Exercises: (3x)
6 OHB
20 MB Situps
40 SL Chestpass
8 6-count Burpees
Cooldown
February 19, 2002
Warmup
4x 150 (50 Buildup, 50 Fast, 50 Coast)
JC, BH: 2x (2x 200 [30", 200j], 300 [10'])
ELF: 800 @ 2:52-2:56 [400j], 600 @ 2:06-2:06 [350j], 400 @ 77-80" [300j], 200 @ 36-38"
JM, TM, WP: 800 @ 2:28 [400j], 600 @ 1:45 [350j], 400 @ 67" [300j], 200 @ 32"
Cooldown
February 15, 2002
Jackie Fejes
Warmup
10' HR
2x (100, 150, 200) [150j, 200j, ~5']
3x 100 [100j]
Cooldown
2x 40 MB Situps
SL Balance Series
February 13, 2002
Warmup
4x 200 [30", ~5']
JC: ?x (400 @ 80", 200 @ 33", 150 @ Fast) [300j, 100j, ~10']
JF: 4x (400 @ 80", 150 @ Fast) [100j, 600j]
BH: 5x 600 [400j] (details TBA)
JA, ELF, BP: 3-4x 1000 [500j] (start at 84" pace -- 3:30)
MM: 3-4x 1000 [500j] (start at 96" pace -- 4:00)
JM, TM: 5x 800 [450j] (TM @ 2:20, JM @ 2:25)
WP: 2x (4x 400 @ 68") [100j, 400j]
Cooldown w/ Ankle Series
Rocking Chair Series
10 Elbows to Knees
10 Right Elbow to Left Knee
10 Left Elbow to Right Knee
Pedestal Exercises:
10 Prone SL Raise -- Elbow Stand
10 Supine SL Raise -- Elbow Stand
10 Lateral SL Raise -- Elbow Stand
10 Low Reach Crunch
10 Low Reach Crunch with Twist
February 6, 2002
Warmup
4x 200 [30", ~5']
JF: ?x 200 [300j]
BH: 3x (500, 300, 150 [200j, 100j])
JA: 3x (600, 400, 200 [100j, 30", 5'])
ELF, MM: 4x (600, 400, 200 [100j, 30", 5'])
JM, TM, BP: 3x (600, 400, 200 [100j, 30", 5'])
Cooldown w/ Ankle Series
Rocking Chair Series
10 Elbows to Knees
10 Right Elbow to Left Knee
10 Left Elbow to Right Knee
Pedestal Exercises:
10 Prone SL Raise -- Elbow Stand
10 Supine SL Raise -- Elbow Stand
10 Lateral SL Raise -- Elbow Stand
10 Low Reach Crunch
10 Low Reach Crunch with Twist
January 30, 2002
Warmup
3x 150 (50/50/50)
150 @ Fast [5'+]
JC: TBA
JA: 4x 800 Start at current 3km pace [450j]
BH: 3x 800 Start at current mile pace [10' ER]
ELF, MM: 4x 1200 [550j] or 4x (3x 100) [100 ER, 600j] (Start at 5km pace)
JF: ?x 200 @ 45-50" [300 ER]
JM, TM: 3x (800, 400, 400) [350j, 45", 3'] (Start at 3km pace, 3km pace, mile pace)
Cooldown w/ Ankle Series
Rocking Chair Series
10 Elbows to Knees
10 Right Elbow to Left Knee
10 Left Elbow to Right Knee
Pedestal Exercises:
10 Prone SL Raise -- Elbow Stand
10 Supine SL Raise -- Elbow Stand
10 Lateral SL Raise -- Elbow Stand
10 Low Reach Crunch
10 Low Reach Crunch with Twist
January 28, 2002
Warmup
JC: 4x 150 (50/50/50), 3x (500 [100j], 300 @ Fast [800j])
JA: 4x 200 [30", ~5'], 4x (500 Zone Surge [100j], 300 @ Fast [800j])
ELF, MM: 4x 200 [30", ~5'], 3x (800 [400j], 400 [100j], 300 [800j])
JM, TM: 4x 200 [30", ~5'], 1000 [200j], 1.5 M MR, 5x 300 [100j], 1.5M MR, 800 @ Fast
BH, WP, AB: TBA
Cooldown
Core Exercises:
40 SL MB Chestpass
30 MB Situps
30 MB SoloTwists
20 Back Hypers
January 23, 2002
Warmup
2x 150 (50 Buildup, 50 Fast, 50 Coast) [100j, 30"]
200 [150j]
150 @ Fast [5'+]
JC: 4-6x 200 @ ~33" [300j]
BH: 8x 400 @ 75" [350j]
JA: 10x 400 @ ~84" [350j]
JM, TM: 10x 400 @ ~ 73" [350j]
ELF: 12x 400 @ 86" [350j]
MM: 12x 400 @ 96" [350j]
Cooldown w/ Ankle Series
Rocking Chair Series
10 Elbows to Knees
10 Right Elbow to Left Knee
10 Left Elbow to Right Knee
Pedestal Exercises:
10 Prone SL Raise -- Elbow Stand
10 Supine SL Raise -- Elbow Stand
10 Lateral SL Raise -- Elbow Stand
10 Low Reach Crunch
10 Low Reach Crunch with Twist
January 16, 2002
Warmup
2x 150 (50 Buildup, 50 Fast, 50 Coast) [100j, 30"]
200 [150j]
150 @ Fast [5'+]
JC: ?x 200 [300j]
JA, BH: 2x (600 [200j], 300 [300j], 3x 200 [30", 5'])
ELF, MM, JM, TM, TC: 3x (600 [350j], 400 [300j], 2x 300 [200j, 5'])
Cooldown
Rocking Chair Series
10 Elbows to Knees
10 Right Elbow to Left Knee
10 Left Elbow to Right Knee
Pedestal Exercises:
10 Prone SL Raise -- Elbow Stand
10 Supine SL Raise -- Elbow Stand
10 Lateral SL Raise -- Elbow Stand
10 Low Reach Crunch
10 Low Reach Crunch with Twist
January 14, 2002
Warmup
2x 150 (50 Buildup, 50 Fast, 50 Coast)
150 @ Fast
Running Tempo Circuit: (3x)
1200 @ LT Pace [300j]
4x 100 Turnarounds
10' ER-MR
Cooldown
Commando Circuit+: (2x)
15 V-ups
15 Pushups
60" Low-level Bicycle
5 SL BW Squats (per leg)
8 6-count Burpees
January 9, 2002
Warmup
2x 150 (50 Buildup, 50 Fast, 50 Coast)
2x 200 [30", ~5']
JA, BH, AB, TC 2x (2x 500 [250j, 300j], 2x 300 [200j, ~5']) + TBA
ELF, MM, JM, TM 3x (2x 500 [250j, 300j], 600 [ ~5'])
Cooldown
Rocking Chair Series
10 Elbows to Knees
10 Right Elbow to Left Knee
10 Left Elbow to Right Knee
Pedestal Exercises:
10 Prone SL Raise -- Elbow Stand
10 Supine SL Raise -- Elbow Stand
10 Lateral SL Raise -- Elbow Stand
10 Low Reach Crunch
10 Low Reach Crunch with Twist
December 13, 2001
Study!
4x 200 [30", ~5']
JA, JF: 800 [400j], 4x 200 [200j, 400j], 600 [400j], 4x 200 [200j, 400j], 400
ELF: 1000 [400j], 4x 200 [200j, 400j], 800 [400j], 4x 200 [200j, 400j], 400
Cooldown
December 12, 2001
Study!
4x 200 [30", ~5']
BH, AB: 800 [400j], 4x 200 [200j, 400j], 600 [400j], 4x 200 [200j, 400j], 400
MM: 1000 [400j], 4x 200 [200j, 400j], 800 [400j], 4x 200 [200j, 400j], 400
Cooldown
December 11, 2001
Study!
2x 200 [30", 250j]
2x 150 (50 Buildup, 50 Fast, 50 Coast) [250j]
JA, JF: 400 @ 84" [30"], 1200 @ LT [400j], 2x (600, 400, 200) [200j, 200j, 400j], 1600 (1200 @ 5km, 400 @ Fast)
ELF: 400 @ 5km pace [30"], 1200 @ LT, 1.5M MR, 400 [100j], 800 [100j], 400 all at 5km pace
1.5M MR, 1600 (1200 @ 5km, 400 @ Fast)
December 10, 2001
Study!
3x 150 (50/50/50)
TC: 1000 @ LT [400j], 4x 400 [400j], 4x 100 Turnarounds [400j], 4x 300 [100j, 400j], 1000+ @ LT
MM, AB, TM, BH: 400 @ 5km pace [30"], 1200 @ LT, 1.5M MR, 400 [100j], 800 [100j], 400 all at 5km pace
1.5M MR, 1600 (1200 @ 5km, 400 @ Fast)
December 7, 2001
Warmup
Easy Run
4x 200 [200j]
Core Exercises: (2x)
15 pushups
60" SL MB Chestpass
30 MB Situps
30 MB Solo Twists
20 Back Hypers
December 6, 2001
Secret Surprise Workout -- The answer to Question 17 is: @ Fast.
Oh, and by the way, Stacey Ritz (BSU) finished 17th at the NCAA championships and Boaz Cheboiywo (EMU)
was the NCAA XC champion!
December 5, 2001
Warmup
4x 200 [30", ~5']
BH, JA, JF: 2x (600, 400, 400, 200) [400j, 200j, 400j]
ELF, MM, TM, JM: 3x (600, 400, 300, 300) [200j, 100j, 100j, 800j]
AB, TC: 3x (400, 300, 200, 150) [200j, 200j, 50j, 800j]
Cooldown
Pedestal Exercises: (2x)
10 Prone SL Raise -- Elbow Stand
10 Supine SL Raise -- Elbow Stand
10 Lateral SL Raise -- Elbow Stand
10 Low Reach Crunch
10 Low Reach Crunch with Twist
December 4, 2001
AM: 30' Easy Run
Warmup
Plyometric Series:
2x 5 Double-leg Hops
2x 5 Single-leg Hops (w/ full cycle)
4x 5 Hurdle Hops
Sticks
Easy Run
8.5'/10' Drill
Weights
December 3, 2001
Warmup
3x 150 (50 Buildup, 50 Fast, 50 Coast) [250j]
BH, JF, JA: 1600 @ LT [400j], 4x 400 [400j], 4x 100 Turnarounds [400j], 4x 300 [100j, 400j], 1000+ @ LT
ELF, MM: 1600 @ LT, 1.5M MR, 4x 400 @5km pace [100j], 1.5M MR, 1600+ @ LT
AB, TC: 1000 @ LT [400j], 4x 400 [400j], 4x 100 Turnarounds [400j], 4x 300 [100j, 400j], 1000+ @ LT
JM, TM: 1600 @ LT, 1.5M MR, 4x 400 @5km pace [100j], 1.5M MR, 1600+ @ LT
Cooldown
Commando Circuit+: (2x)
35 MB Situps
15 Pushups
60" Low-level Bicycle
5 SL BW Squats (per leg)
8 6-count Burpees
November 30, 2001
Warmup
Hill Circuit
400 @ LT pace
100 Uphill fast
100 Easy
150 Uphill + flat fast
100 Easy
200 Fast
400 Easy
Cooldown
November 29, 2001
Warmup
Easy Run
6x Rhythm 200 [200j]
Weights
November 28, 2001
Warmup
4x 200 [30", ~5']
BH, JF: 8x 400 [400j]
JA: 10x 400 [400j]
ELF, MM: 12x 400 [400j]
AB, TC, WP: 2x (600, 2x 400, 200) [400j, 200j, 200j, 400j]
JM, TM: 6x 800 [400j]
Cooldown
Pedestal Exercises: (2x)
10 Prone SL Raise -- Elbow Stand
10 Supine SL Raise -- Elbow Stand
10 Lateral SL Raise -- Elbow Stand
10 Low Reach Crunch
10 Low Reach Crunch with Twist