Akron Cross Country

##### Saturday, August 24, 2002
Site: Indigo Lake
W M Training Demand: 3.5  
    Warmup  
4 5 1000 @ LT effort  [10' ER]  
    Cooldown  
##### Sunday, August 25, 2002
Site: Mogadore Reservoir
W M Training Demand: 2.5  
~12M ~14M Long Run  
##### Monday, August 26, 2002
Site: Kendall Hills
W M Training Demand: 4  
    Warmup  
    Hill Circuit:  
      400 Uphill + flat [100j]  
      100 Downhill relaxed fast [100j]  
      400 @ LT effort  
      200 Uphill  
      350 @ LT effort [300 ER]  
    Cooldown  
Tuesday, August 27, 2002
Site: O-Nat
W M Training Demand: 2  
    AM: Akron Circuit  
    Long Pool Workout:  
         5 Laps Swimming  
         3' Medium Running  
         2' High-knee Sprint  
         2' Butt-kick Running  
         2' Straight-leg Bound  
  10      45" Fast Running [15"]  
         2' Easy Running  
         1' Abduct/Adduct (no Aqua Jogger)
         1' Straight-leg Bound (no Aqua Jogger)
         1' Tread Water (no Aqua Jogger)  
         2' Hard Run (no Aqua Jogger)  
         2' Easy Running  
         2' Wall Running -40" ER, 40" MR, 40" HR
         2' Easy Running  
  10      45" Fast Running [15"]  
         3' Easy Running  
         1' Abduct/Adduct (no Aqua Jogger)
         1' Straight-leg Bound (no Aqua Jogger)
         1' Tread Water (no Aqua Jogger)  
         2' Hard Run (no Aqua Jogger)  
         2' Easy Running  
         2' Wall Running -40" ER, 40" MR, 40" HR
         Relays  
Wednesday, August 28, 2002
Site: Tow Path @ 303
W M Training Demand: 4  
    Warmup  
6M 8M Medium Run  
    Overhead Series  
    Cooldown w/ Ankle Series  
Thursday, August 29, 2002
Site: Cascade Locks
W M Training Demand: 2.5  
    AM: Akron Circuit  
    Warmup  
45' 50' Easy Run  
5 5 Rhythm 200 [200j]  
1 1 Pedestal Exercises:  
10 10    Prone Single-leg Raise, Elbow Stand
10 10    Supine Single-leg Raise, Elbow Stand
10 10    Lateral Single-leg Raise, Elbow Stand
20 20    Low-reach Crunch  
20 20    Low-reach Crunch w/ twist  
    Cooldown  
Friday, August 30, 2002
Site: Goodyear Park
W M Training Demand: 2  
    Rehearse Pre-race routine  
    WU  
30' 30' Easy Run  
8 8 100m Strides  
2 2 Pillar Circuit:  
         15 V-ups  
         20 Leg Toss  
         20 Crunches  
         15 Back Hypers  
         12 L-overs  
         20 Side Ups  
         12 Double-leg Eagles  
         45" Low-level Bicycle  
         10 Pelvic Tilt  Isometrics (5 count)  
         30 Pelvic Tilt Leg Crunches  
    Cooldown  
Saturday, August 31, 2002
Site: Ashland, OH
W M Training Demand: 5  
    Compete at Lake Marie Relays  
         9:00 am -- Men's 4x 1.5M Race  
         9:01 am -- Women's 3x 1.5M Race  
Sunday, September 1, 2002
Site: Your choice
W M Training Demand: 2.5  
~12M 14M Long Run