June 3, 2016
should you set up your home gym in your garage? here's what you need to know
should you buy a peloton? here's how to decide
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I'm Mickie. I run One Strong Southern Girl from Small Town, TN. I love what I do. I want you to remember me because I helped changed your life.
It’s WEEK EIGHT of your 12-Week Tough Mudder Training Plan
Week One Tough Mudder Training Template
Week Two Tough Mudder Training Template
Week Three Tough Mudder Training Template
Week Four Tough Mudder Training Template
Week Five Tough Mudder Training Template
Week Six Tough Mudder Training Template
Week Seven Tough Mudder Training Template
Check out the Step One, Two, and Three on About my Tough Mudder Template before you start training. You need that information to use my training plan.
Do the daily workouts in whatever order works for you. You don’t have to do the Week 1 Workout 1, on your first day. Just get in all 7 every week. (And you aren’t allowed to do more than one workout a day to skip 2 days).
If you still need to register for your Tough Mudder race.
Any questions about your Tough Mudder? Of course, you do! Read this: Tough Mudder FAQ’s.
And please remember my notes, calories burned, and time spent on each workout refer to the Option One video program PLUS that day’s run (where applicable). I list Option Two as a (completely acceptable) alternative, but I used Option One when I was training with this plan.
Reminder: Option 1 workouts are all Cathe Friedrich (plus the run that day, where applicable), and the Option 2 workouts are from various Beachbody programs.
You can find every single Cathe Friedrich routine I do by signing up for a Cathe on Demand membership. I won’t make any money if you sign up. I’m just giving you a suggestion. Read this if you have questions about the program.
Put this rest day in a strategic place this week. I recommend that your rest days fall the day after your longest run.
If that doesn’t fit in your schedule then don’t get upset about it. Life is never perfect. My rest days don’t always work out that way, either.
You are SO close to the day of your event. Start researching the obstacles that will be at your location.
I’ll talk about a few of the obstacles we had at our Tough Mudders over the next few weeks. Get excited!
It’s safe to tell everyone you know that you’re going to do this. You can’t back out now or I will find you and slap you.
Option 1 Workout-Cathe Friedrich, Body Max
Option 2 Workout-Insanity Max Interval Plyo AND Insanity Max:30 Ab Attack
Reminder-In your Cathe On Demand subscription, the main Cathe Friedrich workouts can be found alphabetically under the ‘My Videos’ tab. The Cathe Friedrich premix workouts can be found under the ‘Workout Blender’ tab.
Reminder-Every single Beachbody workout I use in my Tough Mudder training template can be found in a basic Beachbody on Demand membership
Full disclosure: My dad called me at 5 a.m. He needed to go to the ER. (He has metastatic prostate cancer.) I was back home about 5 hours later where I went back to being mom, wife, and athlete (in that order). I was physically and mentally exhausted but I did my planned workout. If you complain about how tired you are today I will scratch your eyes out. Just saying.
*You know how this works by now (but I’m going to remind you anyway), pick Option 1 or 2 to do after you run. No, you can’t skip the run. (Can you run after the video? Sure, you can swap the order of things. Just make sure you stretch when you’re done)
Option 1 Workout-Cathe Friedrich, Metabolic Conditioning Live (Streaming Online Video)
Reminder-All of the Cathe Friedrich Live workouts are under the ‘My Videos’ tab in your Cathe On Demand subscription. (You can always sign up while you’re training and then cancel after your Tough Mudder.)
Option 2 Workout-P90X2 Plyocide
Today was hard, like I woke up in the body of an arthritic 80-year-old-obese-woman, hard. I have many theories about why but it doesn’t really matter.
Some days are more difficult than others no matter what.
Your body isn’t a robot. It’s a machine (of sorts) but it’s the most complex organism in the world so don’t try to figure it out today.
Just remember that it’s normal to have good days and bad days.
You can pick apart all the reasons why your limbs felt like weighted noodles (I’m on my period, my 3-year-old was puking all night, I have a cold, my co-worker made me mad, I ran out of coffee, etc.) but life will continue while you train. You must commit to your training.
Do NOT message me about a death in your family or how your broke your leg, obviously there are legit excuses to miss a work out. Don’t be dumb.
Option 1 Workout-Cathe Friedrich, 4-Day-Split Cardio & Weights, High Intensity Step Weights First (Premix #7)
Option 2 Workout-All 5 Tough Mudder circuits (after your 3 mile run)
Have you considered matching outfits for your TM team? I like this idea because you can easily look up and find your teammates if you know what they’re wearing.
I’d recommend wearing very bright (neon), or even a bold-printed fitted top of your favorite style (tank, racer back, cap-sleeve, etc.) or just going black.
Any other color probably won’t be visible once it’s saturated in mud. (Hint: Read about what-to-wear in Tough Mudder FAQ’s Part Two)
Some people will have words or graphics printed on their shirts which is also a cool idea. I wouldn’t invest a ton of money in it, though, because it may or may not be a useful piece of clothing after you wear it once through your mud race.
There will be people wearing costumes or other funny matching accessories to make the event more fun but I wouldn’t recommend that either.
Those extra pieces of clothing will be your greatest enemy when they trip you up as you’re trying to scale a wall. You’ll probably wish you’d left your tutu at home. Just saying.
I walked a lot on this one. Still counts.
Sometimes I’ll walk at about a 3 mph pace for several minutes and then run like a crazy person for an equal amount of time.
Also, to mix things up, you can walk at a brisk pace for a minute, then run for 2 minutes, walk for a minute, run for 3 minutes, etc. Build up until your running for ten minutes then work your way back down. You could do the same pattern with the incline (if you’re on a treadmill).
I like working in intervals. It breaks up the time and it works your body in a different way. Make up your own intervals.
You’re a big girl. You know what works for you. Make it fun so you don’t get bored.
Option 1 Workout*-Elliptical for 2 miles and free weights (I worked shoulders, biceps, and back)
Unless you own an elliptical, I recommend you do Cathe’s Low Impact: Afterburn video or one of the X10 (also Cathe Friedrich) premixes for your workout or choose Option 2.
Option 2 Workout-P90X3 Triometrics
*I was out-of-town to attend my niece’s graduation. Some hotel exercise rooms are terrible. I was lucky there were two pieces of equipment that functioned.
Try to run at a steady, moderate pace today without stopping. I walked a few minutes to warm up and then kept a 10-minute mile pace (that’s 6 mph on a treadmill).
You won’t win any races with this pace but we’re not trying to win, just finish.
Besides, there’s no one keeping time at the TM (bless you, TM people!) so you won’t know what pace you ran that day, anyway.
But we’re training to be strong athletes so push yourself.
If you can run faster than me then do it. If you feel imminent death any faster than a 5mph pace then SLOW THE HELL DOWN! We’re all different. Individualize your workout but don’t be a puss.
Smile! Don’t ever forget you’re amazing!
I used the hotel treadmill again. There’s nothing like running on a conveyor belt with no padding.
Added hotel bonus: creepy dude running in jeans on the treadmill next to me.
Don’t forget to come back for Week 9! You’re SO close!!
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