Akron Cross Country

##### Monday, September 2, 2002
Site: Firestone Park
W M Training Demand: 4 (bring spikes)  
    Warmup  
4 4 200 [30", ~5'] (do these in spikes)  
    Hill Circuit:  
       700 @ LT pace effort [100j]  
       400 @ race effort [ER]  
       200 Uphill fast [400 ER]  
       700 @ LT pace effort [100j]  
    Cooldown  
##### Tuesday, September 3, 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  
         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"]  
         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
         Relays  
##### Wednesday, September 4, 2002
Site: Indigo Lake
W M Training Demand: 4 (bring spikes)  
    Warmup  
3 4 Intervals:  
       1000 @ LT pace effort  
       3' ER then Complete 1000 @ fast  
4 4 400 @ race pace effort [45"] (wear spikes)
    Overhead Series  
    Cooldown w/ Ankle Series  
Thursday, September 5, 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, September 6, 2002
Site: Indigo Lake
W M Training Demand: 1  
    Warmup  
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, September 7, 2002
Site: Indigo Lake
W M Training Demand: 5  
    Compete at Tommy Evans Invitational
       11:30 am Men's 4M race  
       12:15 pm Women's 5km race  
Sunday, September 8, 2002
Site: Your choice
W M Training Demand: 2  
~12M ~15M Long Run