| Akron Cross Country | ||||||||||
| Men's Workouts | Women's Workouts | |||||||||
| #### | Saturday, August 23, 2003 | #### | Saturday, August 23, 2003 | |||||||
| Site: Memorial Parkway | Site: Memorial Parkway | |||||||||
| Sets | Reps | Load | Training Demand: 3.5 | Sets | Reps | Load | Training Demand: 3.5 | |||
| Warmup | Warmup | |||||||||
| 5 | 1000 @ LT [10' ER] | 4 | 1000 @ LT [10' ER] | |||||||
| Cooldown | Cooldown | |||||||||
| Sunday, August 24, 2003 | Sunday, August 24, 2003 | |||||||||
| Site: Kendall Hills | Site: Kendall Hills | |||||||||
| Sets | Reps | Load | Training Demand: 2 | Sets | Reps | Load | Training Demand: 2 | |||
| ~15M | Long Run | ~13M | Long Run | |||||||
| #### | Monday, August 25, 2003 | #### | Monday, August 25, 2003 | |||||||
| Site: Firestone Park | Site: Firestone Park | |||||||||
| Sets | Reps | Load | Training Demand: 4 | Sets | Reps | Load | Training Demand: 4 | |||
| AM: Easy Run (details TBA) | Warmup | |||||||||
| Warmup | Firestone Hill Circuit: | |||||||||
| Firestone Hill Circuit: | 700 @ LT pace effort [100j] | |||||||||
| 700 @ LT pace effort [100j] | 400 @ race effort [ER] | |||||||||
| 400 @ race effort [ER] | 200 Uphill fast [400 ER] | |||||||||
| 200 Uphill fast [400 ER] | 700 @ LT pace effort [100j] | |||||||||
| 700 @ LT pace effort [100j] | Cooldown | |||||||||
| Cooldown | ||||||||||
| Tuesday, August 26, 2003 | ||||||||||
| Tuesday, August 26, 2003 | Site: JAR | |||||||||
| Site: JAR | Sets | Reps | Load | Training Demand: 2.5 | ||||||
| Sets | Reps | Load | Training Demand: 2.5 | AM: Long Pool Workout | ||||||
| AM: Easy Run (details TBA) | 5 Laps Swimming | |||||||||
| Warmup | 3' Medium Running | |||||||||
| Easy Run | 2' High-knee Sprint | |||||||||
| Cooldown | 2' Butt-kick Running | |||||||||
| 2' Straight-leg Bound | ||||||||||
| Wednesday, August 27, 2003 | 45" Fast Running [15"] | |||||||||
| Site: Towpath @ 303 | 2' Easy Running | |||||||||
| Sets | Reps | Load | Training Demand: 4 | 1' Abduct/Adduct (no Aqua Jogger) | ||||||
| Warmup | 1' Straight-leg Bound (no Aqua Jogger) | |||||||||
| 8-10M | Medium Run (last mile fast) | 1' Tread Water (no Aqua Jogger) | ||||||||
| Overhead Series | 2' Hard Run (no Aqua Jogger) | |||||||||
| Cooldown w/ Ankle Series | 2' Easy Running | |||||||||
| 2' Wall Running -40" ER, 40" MR, 40" HR | ||||||||||
| Thursday, August 28, 2003 | 2' Easy Running | |||||||||
| Site: Cascade Locks | 45" Fast Running [15"] | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | 3' Easy Running | ||||||
| AM: Easy Run (details TBA) | 1' Abduct/Adduct (no Aqua Jogger) | |||||||||
| Warmup | 1' Straight-leg Bound (no Aqua Jogger) | |||||||||
| 50' | Easy Run | 1' Tread Water (no Aqua Jogger) | ||||||||
| Rhythm 200 [200j] | 2' Hard Run (no Aqua Jogger) | |||||||||
| Pedestal Exercises: | 2' Easy Running | |||||||||
| Prone Single-leg Raise, Elbow Stand | 2' Wall Running -40" ER, 40" MR, 40" HR | |||||||||
| Supine Single-leg Raise, Elbow Stand | Warmup | |||||||||
| Lateral Single-leg Raise, Elbow Stand | Akron Circuit | |||||||||
| Low-reach Crunch | Cooldown | |||||||||
| Low-reach Crunch w/ twist | ||||||||||
| Cooldown | Wednesday, August 27, 2003 | |||||||||
| Site: Towpath @ 303 | ||||||||||
| Friday, August 29, 2003 | Sets | Reps | Load | Training Demand: 4 | ||||||
| Site: Goodyear Park | Warmup | |||||||||
| Sets | Reps | Load | Training Demand: 2 | 6-8M | Medium Run (last mile fast) | |||||
| Warmup | Overhead Series | |||||||||
| 45' | Easy Run | Cooldown w/ Ankle Series | ||||||||
| 8 | 100m Strides | |||||||||
| 2 | Pillar Circuit: | Thursday, August 28, 2003 | ||||||||
| 15 V-ups | Site: Cascade Locks | |||||||||
| 20 Leg Toss | Sets | Reps | Load | Training Demand: 2.5 | ||||||
| 20 Crunches | AM: Akron Circuit | |||||||||
| 15 Back Hypers | Warmup | |||||||||
| 12 L-overs | 45' | Easy Run | ||||||||
| 20 Side Ups | 5 | Rhythm 200 [200j] | ||||||||
| 12 Double-leg Eagles | 2 | Pedestal Exercises: | ||||||||
| 45" Low-level Bicycle | Prone Single-leg Raise, Elbow Stand | |||||||||
| 10 Pelvic Tilt Isometrics (5 count) | Supine Single-leg Raise, Elbow Stand | |||||||||
| 30 Pelvic Tilt Leg Crunches | Lateral Single-leg Raise, Elbow Stand | |||||||||
| Prone Single-leg Raise, Elbow Stand | Low-reach Crunch | |||||||||
| Supine Single-leg Raise, Elbow Stand | Low-reach Crunch w/ twist | |||||||||
| Lateral Single-leg Raise, Elbow Stand | Cooldown | |||||||||
| Low-reach Crunch | ||||||||||
| Low-reach Crunch w/ twist | Friday, August 29, 2003 | |||||||||
| Cooldown | Site: Goodyear Park | |||||||||
| Sets | Reps | Load | Training Demand: 2 | |||||||
| Saturday, August 30, 2003 | Warmup | |||||||||
| Site: TBA | 30' | Easy Run | ||||||||
| Sets | Reps | Load | Training Demand: 5 | 8 | 100m Strides | |||||
| Compete at Lake Marie Relays | 2 | Pillar Circuit: | ||||||||
| 9:00 am -- Men's 4x 1.5M Race | 15 V-ups | |||||||||
| 9:01 am -- Women's 3x 1.5M Race | 20 Leg Toss | |||||||||
| 20 Crunches | ||||||||||
| Sunday, August 31, 2003 | 15 Back Hypers | |||||||||
| Site: TBA | 12 L-overs | |||||||||
| Sets | Reps | Load | Training Demand: 2 | 20 Side Ups | ||||||
| 15M | Long Run | 12 Double-leg Eagles | ||||||||
| 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, August 30, 2003 | ||||||||||
| Site: Howe Meadow | ||||||||||
| Sets | Reps | Load | 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, August 31, 2003 | ||||||||||
| Site: Your choice | ||||||||||
| Sets | Reps | Load | Training Demand: 2 | |||||||
| Long Run | ||||||||||