Motor City Bootcamp training schedule for the week of 8/10

“If you don’t want it, don’t take it. But if you don’t take it, don’t get mad at those that want to take it from you”
MCB Notes
- Dear Runners World Magazine, with regard to your “How to Train for a Tough Mudder or any other Adventure Race” article…  Tough Mudder is not a fucking Adventure Race! See the following from wikipedia… Adventure racing (also called expedition racing) is a combination of two or more endurance disciplines, including orienteering (if an orienteering map is used) and/or navigation (when non-orienteering maps are used), cross-country running, mountain biking, paddling and climbing and related rope skills. An expedition event can span ten days or more while sprints can be completed in a matter of hours. There is typically no suspension of the clock during races, irrespective of length; elapsed competition time runs concurrently with real time, and competitors must choose if or when to rest.
Want an adventure race? Check out or anything from The End.
- This weeks training schedule’s been posted at All group sessions must be confirmed for! Want to know where to meet for the 5:30 am spot tomorrow? Confirm with me that you’re coming and I’ll tell you where to go.
- If you’ve not been to the blog lately, you’re missing out on some sport specific training sessions. I’ve been posting some pre race prep training routines to be done a few days out from your event. This week you’ll see some post event training. Event referring to anything lasting over 90 minutes. I say that because the recovery from a 5 or 10 K doesn’t necessitate much variation from what you’d normally do.

Bandit 7/23

2 Mile “Fun” Run

1 mile run

each 1/4 mile do the following

  1. 20 squat jumps / 20 pushups / 20 situps
  2. 10 squat jumps / 10 pushups / 10 situps
  3. 5 squat jumps / 5 pushups / 5 situps

1 mile run

each 1/4 mile do the following

  1. 100 jumping jack squats / 100 mountain climbers
  2. 80 of each
  3. 60 of each
  4. 40 of each
  5. 20 of each



Muddy Watters Trail Series 13 miler / 13 mile relay…




So, it appears that has the 13 mile run / relay listed as an out of state event. It’s not. Just like the other Muddy Watters races, it will take place at Bloomer. Race date is August 9th. Big One can be done solo or as a 2 person relay and I promise you that it will totally SUCK, as in the toughest 13 miles you’ll probably ever run.
You can get more information or register for either event by visiting the link below. Want to do it at a discount? Follow me on twitter and get the discount code.


Muddy Watters schedule / Muddy Watters #2 review



“There are no shortcuts to anywhere worth going”
MCB notes
- this weeks schedule is posted on the site – gym week!
- did I say gym week?
Muddy Watters notes
- Muddy Watters #2 kicked ass. Everyone that came out was awesome. What better way to decide a three way tie than a sudden death match of rock, scissors, paper. Matt Vestrand, good shit my man. For the ladies, Saleta McMurray took it. I’m not sure on any of the accurate times since I don’t think anyone ran the complete route without getting lost at some point.
- I’ll have a final race recap later in the week.
- We introduced a couple of new local sponsors. Check out Detroit Surf Co and Ink Addict. I know both owners personally and these guys are kick ass. Ink Addict in Ferndale is hands down the coolest building I’ve ever been in. Check them out…