Akron Cross Country
| Men's Workouts | Women's Workouts | |||||||||
| #### | Monday, September 1, 2003 | #### | Monday, September 1, 2003 | |||||||
| Site: Goodyear Park (bring spikes) | Site: Goodyear Park (bring spikes) | |||||||||
| Sets | Reps | Load | Training Demand: 4 | Sets | Reps | Load | Training Demand: 4 | |||
| Warmup | Warmup | |||||||||
| 6 | Murray Hill Loop | 4 | Murray Hill Loop | |||||||
| Downhill Strides | 4 | 200 [200j] | ||||||||
| Cooldown | Cooldown | |||||||||
| Tuesday, September 2, 2003 | Tuesday, September 2, 2003 | |||||||||
| Site: JAR | Site: JAR | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | Sets | Reps | Load | Training Demand: 2.5 | |||
| AM: Easy Run | AM: Long Pool Workout | |||||||||
| Warmup | 5 Laps Swimming | |||||||||
| Easy Run | 3' Medium Running | |||||||||
| Cooldown | 2' High-knee Sprint | |||||||||
| 2' Butt-kick Running | ||||||||||
| Wednesday, September 3, 2003 | 2' Straight-leg Bound | |||||||||
| Site: Indigo Lake (bring spikes) | 45" Fast Running [15"] | |||||||||
| Sets | Reps | Load | Training Demand: 4 | 2' Easy Running | ||||||
| Warmup | 1' Abduct/Adduct (no Aqua Jogger) | |||||||||
| 4 | 200 [30", ~5'] | 1' Straight-leg Bound (no Aqua Jogger) | ||||||||
| 2 | 800 [60"] | 1' Tread Water (no Aqua Jogger) | ||||||||
| 1600 [2'] | 2' Hard Run (no Aqua Jogger) | |||||||||
| 2 | 800 [60"] | 2' Easy Running | ||||||||
| 1600 [2'] | 2' Wall Running -40" ER, 40" MR, 40" HR | |||||||||
| 2 | 800 [60"] | 2' Easy Running | ||||||||
| Overhead Series | 45" Fast Running [15"] | |||||||||
| Cooldown w/ Ankle Series | 3' Easy Running | |||||||||
| 1' Abduct/Adduct (no Aqua Jogger) | ||||||||||
| Thursday, September 4, 2003 | 1' Straight-leg Bound (no Aqua Jogger) | |||||||||
| Site: JAR | 1' Tread Water (no Aqua Jogger) | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | 2' Hard Run (no Aqua Jogger) | ||||||
| AM: Easy Run | 2' Easy Running | |||||||||
| Warmup | 2' Wall Running -40" ER, 40" MR, 40" HR | |||||||||
| 50' | Easy Run | Warmup | ||||||||
| Rhythm 200 [200j] | Akron Circuit | |||||||||
| Pedestal Exercises: | Cooldown | |||||||||
| Prone Single-leg Raise, Elbow Stand | ||||||||||
| Supine Single-leg Raise, Elbow Stand | Wednesday, September 3, 2003 | |||||||||
| Lateral Single-leg Raise, Elbow Stand | Site: Indigo Lake (bring spikes) | |||||||||
| Low-reach Crunch | Sets | Reps | Load | Training Demand: 4 | ||||||
| Low-reach Crunch w/ twist | Warmup | |||||||||
| Cooldown | 4 | 200 [30", ~5'] | ||||||||
| 4 | 400 [60", 2'] | |||||||||
| Friday, September 5, 2003 | 1600 [2'] | |||||||||
| Site: Indigo Lake | 4 | 400 [2'] | ||||||||
| Sets | Reps | Load | Training Demand: 2 | Overhead Series | ||||||
| Warmup | Cooldown w/ Ankle Series | |||||||||
| Easy Run | ||||||||||
| 8 | 100m Strides at start and finish | Thursday, September 4, 2003 | ||||||||
| 2 | Pillar Circuit: | Site: JAR | ||||||||
| 15 V-ups | Sets | Reps | Load | Training Demand: 2.5 | ||||||
| 20 Leg Toss | AM: Akron Circuit | |||||||||
| 20 Crunches | Warmup | |||||||||
| 15 Back Hypers | Easy Run | |||||||||
| 12 L-overs | Rhythm 200 [200j] | |||||||||
| 20 Side Ups | Pedestal Exercises: | |||||||||
| 12 Double-leg Eagles | Prone Single-leg Raise, Elbow Stand | |||||||||
| 45" Low-level Bicycle | Supine Single-leg Raise, Elbow Stand | |||||||||
| 10 Pelvic Tilt Isometrics (5 count) | Lateral Single-leg Raise, Elbow Stand | |||||||||
| 30 Pelvic Tilt Leg Crunches | Low-reach Crunch | |||||||||
| Prone Single-leg Raise, Elbow Stand | Low-reach Crunch w/ twist | |||||||||
| Supine Single-leg Raise, Elbow Stand | Cooldown | |||||||||
| Lateral Single-leg Raise, Elbow Stand | ||||||||||
| Low-reach Crunch | Friday, September 5, 2003 | |||||||||
| Low-reach Crunch w/ twist | Site: Indigo Lake | |||||||||
| Cooldown | Sets | Reps | Load | Training Demand: 2 | ||||||
| Warmup | ||||||||||
| Saturday, September 6, 2003 | Easy Run | |||||||||
| Site: Indigo Lake | 8 | 100m Strides at start and finish | ||||||||
| Sets | Reps | Load | Training Demand: 5 | 2 | Pillar Circuit: | |||||
| Compete at Tommy Evans Invitational | 15 V-ups | |||||||||
| 11:30 am -- Men's 4M Race | 20 Leg Toss | |||||||||
| 12:15 pm -- Women's 5km Race | 20 Crunches | |||||||||
| 15 Back Hypers | ||||||||||
| Sunday, September 7, 2003 | 12 L-overs | |||||||||
| Site: TBA | 20 Side Ups | |||||||||
| Sets | Reps | Load | Training Demand: 2 | 12 Double-leg Eagles | ||||||
| 15M | Long Run | 45" Low-level Bicycle | ||||||||
| 10 Pelvic Tilt Isometrics (5 count) | ||||||||||
| 30 Pelvic Tilt Leg Crunches | ||||||||||
| Prone Single-leg Raise, Elbow Stand | ||||||||||
| Supine Single-leg Raise, Elbow Stand | ||||||||||
| Lateral Single-leg Raise, Elbow Stand | ||||||||||
| Low-reach Crunch | ||||||||||
| Low-reach Crunch w/ twist | ||||||||||
| Cooldown | ||||||||||
| Saturday, September 6, 2003 | ||||||||||
| Site: Indigo Lake | ||||||||||
| Sets | Reps | Load | Training Demand: 5 | |||||||
| Compete at Tommy Evans Invitational | ||||||||||
| 11:30 am -- Men's 4M Race | ||||||||||
| 12:15 pm -- Women's 5km Race | ||||||||||
| Sunday, September 7, 2003 | ||||||||||
| Site: TBA | ||||||||||
| Sets | Reps | Load | Training Demand: 2 | |||||||
| Long Run | ||||||||||