I realize that this question may perhaps be hackneyed, but I cannot find what I'm after exactly. Does anyone have any information on how the Adams State system is laid out?
Regards,
CNB
I realize that this question may perhaps be hackneyed, but I cannot find what I'm after exactly. Does anyone have any information on how the Adams State system is laid out?
Regards,
CNB
The Adams State system? What exactly do you mean? Like their training plan?
Yes, training.
8,000' & tradition
Bump
that would be 7544....and yes, tradition.
Hipwood
Robirds
Cuadrado
Porter
Dickson
Montoya
and lots of others that remain unmentioned but still a vital part of the tradition....and of course the architect, Vigil.
I know that one of the top runners for Adams this year was a transfer from the University of Houston, where he was good, but not a 29:xx cross guy. I think he was 7th at NATs....something is going right there. I am curious as to what their training approach is?
Find Vigil's book and read it, it's all in there.
Martin is pretty much using Vigil's approach?
any information on Adams State training would be great to see. especially since they are running pretty damn good right now. i think vigil used to do intervals on tuesday and thursday, with a race on saturday and a long run on sunday. i also heard they rotate now with one week long and one week short intervals with the tempo or race on friday/ saturday and a pretty solid long run on sunday. 7544 probably helps a bit.
From
in 2005.
Monday: AM- 35 minutes SLOW PM- 75 minutes
Tuesday: AM- 35 minutes SLOW PM- 20 minutes warm-up, 15 x lapper, 20 minutes down
Wednesday: PM - 12-14 miles up mountains
Thursday: AM- 35 minutes SLOW, PM - 75 minutes
Friday: AM- 35 minutes SLOW, PM - 20 minutes warm-up, 8 mile tempo, 20 minute cool-down
Saturday: AM - 75 minutes SLOW
Sunday: AM - 18 or 20 miles, 7:30's down to low 6:00's for the last 10 miles
-----
What you get is about 20-25 guys to run with every day. Everyone meets to run together - no factions or competing interests. Everyone does the same workouts, at the same times, no exceptions. Leave your ego at home. Just hard work and consistent results. Smart training, smart living.
what are lappers (long intervals like 8-10 1000's, 5-6 miles, 4-5 2000's) (any shorter intervals used)?
from a cross country perspective... it makes sense (assuming lappers are long intervals with an occassional short session for turnover). however, I am wondering more from a track perspective. racing on weekends and such...
Adams State graduate here. You get no such information from me.
"And too there were the questions:
What did he eat? Did he believe in isometrics? Isotonics? Ice and heat? How about aerobics, est, ESP, STP? What did he have to say about yoga, yogurt, Yogi Berra? What was his pulse rate, blood pressure, his time for the hundred-yard dash? What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared, to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heartrendering process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials. How could they be expected to understand that?"
And yes, lappers are 1000 meter repeats on the track. Run in 2:18 with 1 minute rest. At 7,544 feet. Attempt this workout and report back.
3:18?
Dang ol Dang ol sample training week:
Step 1 - cut a hole in the box
Step 2 - put your junk in that box
Step 3 - open the box
Here is what you do.... Get on a plane drive 3-4 hours to the san luis valley lace up you shoes and see what it is about. Martin, most certainly is different from vigil. so most of you are incredibly wrong! Every one just need to get a clue and go there and see what the lifestyle is about...
"lapper" used to be about 700m around park with Charlie, Benny, Mark, Norm, Milt.
The school is a joke! Everyone get a free pass!
Apologies for all the cryptic responses, not all Adams runners or alumni are like this. I'll try and give you an overview..
A typical week for XC and a 5k/10k guy in track
Mon
am - 35
pm - 75
Tue
am - 35
pm - Intervals (often 10-14 lappers which is a 680m grass loop in Cole park, other standard stuff e.g 8 x 3 mins on dirt roads). Weights afterwards which involve exercises for most muscle groups.
Wed
10-14 mile mountain run. Starting easy and picking up by halfway. No mountain runs in track season.
Thurs
am - 35
pm - 75
Fri
am - 35
pm - 7 mile threshold run then weights
Sat
75
Sun
17-20 miles at a good pace. The top guys will average around 6 min pace.
This is a maximal non race week for an upperclassman. If racing Saturday then Wednesday onwards will just be reduced in volume, no fancy taper. Runs on millage days like Monday and Thursday are often run quite slow for the standard of athlete, training at 7500ft is hard and the altitude will do a lot of the work for you on easy runs. If you have any more specific questions then I will be happy to do my best to answer them.