Bakersfield Track Club

Donut Shop Racers

▸ February 25, 2015

This group runs almost 7 days a week in the northeast area of Bakersfield. Check here for updates or email Bruce Deeter to be added to the Donut Shop Racers’ email list and they will send you the meeting places and start times for each week.

Donut Shop Group Details – current/future Programs – 2017 Carlsbad 5000, Boston Marathon

DonutLogoRedux

Some of our routes (these are done on USATF’s America’s running route site, you may need to create an account and login)

  1. Starbuck’s Loop – 5 miles HHH loop
  2. Bakersfield College Canal Loop – 7.1 miles
  3. Wuss and Wheeze – 7.8 miles
  4. Wuss and Wheeze Plus – 9.25 miles
  5. Dump Run – 9.4 miles
  6. Wuss and Wheeze Plus version 2 – 10.1 miles
  7. Country Club Loop – 11 miles
  8. Thorner Mesa Loop – 7.5 miles
  9. 15K from Donut Shop (Carl’s 2010 birthday run)
  10. Caliente Loop Run – 11 miles

 

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 from 2003-2007, most recently Smokey Bear run in Bass Lake, part of the Valley Runner of the Year Series), in 2011 the Long Beach Half Marathon and last year the 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. In the Fall/Winter we’ve sometimes blended that with half marathon training. The heart of all the programs is the Donut Shop classic Country Club 11 miler. Used to be you’d have to finish that course to earn the “Donut Shop” shirt people would be seen wearing in races.

Presently we have several group members in the early stages of training for the Carlsbad 5000 and the Boston Marathon. Monday, 1/9/2017 started our structured 12 week program focusing on endurance, speed and racing, culminating in the Carlsbad5000 (Click here for more info on it). Anyone who wishes to join us for this program, feel free.

donutprogram

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. Bruce will keep anyone on the mailing list informed of the meeting times. 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 .

 

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.

2011 marked a major departure from these origins to the program for Carlsbad. In April 2010 Running Times Magazine published an article written by Pete Magill entitled “Solve the 5K Puzzle: An Effort Based Route to Success”. A new program was designed using this article as its basis. Pete Magill holds three American age-group records and is the oldest American to break 15:00 for 5K, when he ran 14:49 at age 47. Just this year Pete broke the single age world record for M49 running 14:45.88 just 3 months shy of his 50th birthday. As the article indicates, this programs focus is effort based with much of the running dealing with time on task at perceived effort, the majority at 5K effort.

For this past Bakersfield Marathon we adapted a marathon program from s “Hansons Marathon”. For our Carlsbad program we will incorporate many of the principles & elements from Pete Magill’s 5K program adapted toward the longer goal races. We will continue with technique drills, hill repetitions, intervals and aerobic endurance. The long endurance run on Sundays is tailored to Carlsbad but can be lengthened to suit.

Post-Run Recovery & Injury Prevention is accomplished by the things we should always be doing after the run but is often overlooked. Stretching, hydration, glycogen replacement, etc. Click here to watch a video of a good 15 minute post-run routine.

Another component of all our running, which is often overlooked, is warming up before the workout. Old convention used to advise static stretching. A good article in the same April issue of RT discusses 7 dynamic stretching exercises that take about 10 minutes and should be done before our workouts. Click here to read about these exercises; hopefully we can also fold these into our routine.

Links to other articles and videos
Article: 5 Traits of Successful Runners by Greg McMillan (Running times 4/2010): Click here

New Competitive Runner Handbook by Bob Glover: Click here

Video on hill running: Click here

Video on form and technique drills (Drill baby, drill): Click here or … Click here on YouTube for just the video

Videos from Anna, some core and other supplemental exercises
Jiggle free arms: Click here
Abs Workout: Click here
Booty blast: Click here
Office Workout: Click here

Enjoy and happy running!

BD

Rev 1/15/2017