Akron Cross Country

##### Monday, September 16, 2002
Site: Towpath @ 303
W M Training Demand: 4  
    Warmup  
  8M Medium Run  
6M   Dynamic Run  
    (MR, LT, MR, LT, MR, HR)  
    Cooldown  
##### Tuesday, September 17, 2002
Site: Outdoor Track
W M Training Demand: 2  
    AM: 20' Easy Run + 8x strides  
    WU  
    Hurdle Step overs  
    Sticks  
    Champions Circuit (details TBA)  
    Cooldown  
##### Wednesday, September 18, 2002
Site: Elizabeth Park
W M Training Demand: 4  
    Warmup  
    Intervals:  
4 4 200 [30", ~5']  
5   400 @ Race pace [2' sendoff, 2']  
2   800 @ Race pace [2']  
4   400 @ Fast [2']  
  8 400 @ Race pace [30"]  
  4 800 @ Race pace [2']  
  4 400 @ Fast [2']  
    Overhead Series  
    Cooldown w/ Ankle Series  
Thursday, September 19, 2002
Site: Cascade Locks
W M Training Demand: 2  
    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, September 20, 2002
Site: Oxford, OH
W M Training Demand: 1  
    Warmup  
    Preview course  
    Strides at start and finish  
1 1 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, September 21, 2002
Site: Oxford, OH
W M Training Demand: 5  
    Compete at Miami Fall Classic  
Sunday, September 22, 2002
Site: Your choice
W M Training Demand: 2  
~90' ~90' Long Run