Akron Cross Country
| b | b | Saturday, August 25, 2001 |
| b | b | Site: Indigo Lake |
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Training Demand: 3 |
| b | b | Warmup |
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1000 [10' ER] |
| b | b | Cooldown |
| b | b | b |
| b | b | Sunday, August 26, 2001 |
| b | b | Site: Kendall Hills |
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Training Demand: 2.5 |
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Long Run |
| b | b | b |
| b | b | Monday, August 27, 2001 |
| b | b | Site: Kendall Hills |
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Training Demand: 4 |
| b | b | Warmup |
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Hill Circuit: |
| b | b | 450m uphill + flat [100j] |
| b | b | 100m downhill (relaxed fast) [100j] |
| b | b | 80m uphill [50w + 50j] |
| b | b | Cooldown |
| b | b | b |
| b | b | Tuesday, August 28, 2001 |
| b | b | Site: O-Nat |
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Training Demand: 2 |
| b | b | AM: 30' ER or Cross Train |
| b | b | Long Pool Workout: |
| b | b | 20/15 Pushups on deck |
| b | b | 5 Laps Swimming |
| b | b | 3' Medium Running |
| b | b | 3' High-knee Sprint |
| b | b | 3' Butt-kick Running |
| b | b | 3' Straight-leg Bound |
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45" Fast Running [15"] |
| b | b | 2' Easy Running |
| b | b | 1' Abduct/Adduct (no Aqua Jogger) |
| b | b | 1' Straight-leg Bound (no Aqua Jogger) |
| b | b | 1' Tread Water (no Aqua Jogger) |
| b | b | 2' Hard Run (no Aqua Jogger) |
| b | b | 2' Easy Running |
| b | b | 3' B-skip |
| b | b | 2' Easy Running |
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45" Fast Running [15"] |
| bb | b | 3' Easy Running |
| b | b | 1' Abduct/Adduct (no Aqua Jogger) |
| b | b | 1' Straight-leg Bound (no Aqua Jogger) |
| b | b | 1' Tread Water (no Aqua Jogger) |
| b | b | 2' Hard Run (no Aqua Jogger) |
| b | b | 5 Laps Swimming |
| b | b | 20/15 Pushups on deck |
| b | b | b |
| b | b | Wednesday, August 29, 2001 |
| b | b | Site: Tow Path @ 303 |
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Training Demand: 4 |
| b | b | Warmup |
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Medium Run |
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Hard Run |
| b | b | Cooldown w/ Ankle Series |
| bb | b | b |
| b | b | Thursday, August 30, 2001 |
| b | b | Site: Outdoor Track |
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Training Demand: 2.5 |
| b | b | AM: 30' ER or Cross Train |
| b | b | Warmup |
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Rhythm 200 [200j] |
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Champions Circuit: |
| b | b | MB Chest Pass |
| b | b | V-ups |
| b | b | Heel Raises |
| b | b | 200m Run |
| b | b | Pushups |
| b | b | MB Situps |
| b | b | Jump Rope |
| b | bb | 2x 80m Straight-leg Bound |
| b | b | Back Hypers |
| b | b | BW Squats |
| b | b | Rocky Full Twists |
| b | b | 2x 80m Single-leg Gallops |
| b | b | Pelvic Tilt Leg Crunch |
| b | b | Leg Thrusts |
| b | b | 6-count Burpees |
| b | b | 200m Skip |
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Easy Run |
| b | b | Cooldown |
| b | b | b |
| b | b | Friday, August 31, 2001 |
| b | b | Site: Goodyear Park |
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Training Demand: 2 |
| b | b | Warmup |
| b | b | Rehearse Pre-race routine |
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Easy Run |
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100m Strides |
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Pillar Circuit: |
| b | b | 15 V-ups |
| b | b | 20 Leg Toss |
| b | b | 20 Crunches |
| b | b | 15 Back Hypers |
| b | b | 12 L-overs |
| b | b | 20 Side Ups |
| b | b | 12 Double-leg Eagles |
| b | b | 45" Low-level Bicycle |
| b | b | 10 Pelvic Tilt Isometrics (5 count) |
| b | b | 30 Pelvic Tilt Leg Crunches |
| b | b | Cooldown |
| b | b | b |
| b | b | Saturday, September 1, 2001 |
| b | b | Site: Ashland, OH |
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Training Demand: 5 |
| b | b | Compete at Lake Marie Relays |
| b | b | 9:00 am -- Men's 4x 1.5M Race |
| b | b | 9:05 am -- Women's 3x 1.5M Race |
| b | b | b |
| b | b | Sunday, September 2, 2001 |
| b | b | Site: TBA |
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Training Demand: 2.5 |
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Long Run |
| b | b | b |
| b | b | Weights |
| b | b | Site: Weight Room |
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Training Demand: |
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Overhead Squats |
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Power Cleans or Clean Pulls |
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Pull Ups |
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Squats |
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Incline Leg Thrusts |
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Hypers |
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Overhead DB Walking Lunges |
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DB (Incline) Bench Press |
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5" Box Step Ups |
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Dips |
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Heel Raises (single leg) |
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Leg Curl |
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Leg Extension |