The donut shop group is a rather loose assortment of runners
that has grown over several decades. Several of the founders
are still there... some now walk, some run at somewhat slower
paces (Dorsh Sanders, Leslie King and Ray Miranda among
those). We now have a core group that in the past 5-10
years has formulated a training regimen breaking the
year into four meso-cycles of roughly 12-14 weeks each. We
have 2 cycles with the full 12 weeks scheduled, culminating
in a spring race (Carlsbad 5000) and late summer race (Paso
Robles 10K). In between are less structured periods, with
emphasis on still maintaining an element of speed, some
racing with focus on base mileage. Lately we've blended that
with half marathon training. The heart of all the programs
is the Donut Shop classic Country Club 11.2 miler. Used to
be you'd have to finish that course to earn the "Donut Shop"
shirt people would be seen wearing in races.
Monday, 1/14/08 started our structured
12 week program focusing on speed and racing, culminating in
the Carlsbad 5000 (5K) April 6.
Click
here for more info on the race. Anyone who wishes to
join us for this program, feel free (
Click
here to see the program). The standard meeting times of
5AM for Tues/Thurs at the donut shop are followed most of
the time, the other days vary depending upon the workout.
If you are interested in receiving emails about where and
when we'll be meeting, you can contact Bruce Deeter at
bejayde@bak.rr.com . He
may start sending out regular emails if enough people are
interested.
A bit about the program. It has evolved from a program
Bruce obtained from Rick Mayberry, Highland High School's
Cross Country coach used to train his runners for 5K cross
country season. Originally it was followed as is but has
been toned down since most of the runners, competitive as
they may be, are many years past high school age and have
tailored the program to suit their needs. In recent years
Bruce and Pam Boyles have been tweaking the program and
added favorite workouts from many sources getting to what
you find now. It is intended for those interested in
racing.
3 charts are included with goal paces for speeds based on 3
different levels of current race times. If you are faster
or slower than these charts provide, custom charts can be
structured for your current race level. PI (Pace Interval)
are intervals based on 5K pace and generally the rest period
after those is half the duration of the run interval. SI
(Speed Interval), are about 8 sec per track lap faster than
PI and rest time equals run duration. For intervals 1200 and
above the 10K pace is used. The program online now is
focused on a 10K; Bruce also has past programs for both the
10K and the Carlsbad 5K. The 12 weeks generally builds in 4
week segments with each fourth week's mileage dialed
back slightly. In recent years Bruce has incorporated one
day a week off doing a yoga class instead, and you'll see a
yoga option mentioned on Wednesdays.
A last note, one workout that might not be familiar to you
is called "Segments". Segments are a time structured high
tempo ladder/speed workout; each one of the numbers is
minutes at a tempo pace (Bruce on flat ground was doing
about 6:15 mile pace). We do the segments on hilly road
terrain. Between each timed segment the dash (-) is 1
minute of an easy jog along the route. So it goes 1 hard, 1
jog; 1 hard, 1 jog; 2 hard, 1 jog; 2 hard, 1 jog; 3 hard, 1
jog; 3 hard 1 jog; on up and down the ladder.