IM Training Blog w/c 28.02.22

March 8, 2022 // Liza Smith

This week was a tense one. Sunday saw the arrival of my first big race of the season, The Grizzly, and the first big test for my foot. Since my initial sit down with my CrossFit coach, Kerry, back in January, when we agreed I’d take a small step back to focus on my IM training, we’d put this race as a marker. If my foot didn’t make it my IM/Tri season was probably dead in the water. If it survived it was 100% game on!

It was also week 2 of The Open and I was feeling pretty good about my performance in week 1… would that com crashing down come Friday. It doesn’t matter, right – I’m not focussing on the Open. This was what I had to keep telling myself many, many times.

Things were a little quieter this week leading up to The Grizzly, although not a lot… here’s how it went:

6am – CrossFit Class
For Time: 50 Air Squat, 40 Box Step Over, 30 Jumping Pull Up, 20 Hanging Basket, 10 Jumping Bar Muscle Up
* This was fast, and fun. Still not jumping on boxes due to my foot but if it survives the weekend I will try and few box jumps next week.

1:15pm – 45min Zone 2 Run
*Threw all the layers on to try and make myself more uncomfortable and still control the HR to zone 2.

Tues – Rest Day
3pm – Yin Yoga via Down Dog App
*45 min mobilty session with a lower body boost in prep for the weekend.

6:45am – Coach by Colour Indoor Cycle Class (as Coach)
*Week 11 of 12; Faster, Better, Stronger. A repeated pyramid session of tabata sprints, heavy climbs and rest.

7:40am – 2 mile Brick Run
*Easy 2 miles of the bike with George, one of my Forza Performance clients who also attends my Indoor Cycle classes.

12:30pm – CrossFit Class
18 Min AMRAP; 21 Wall Ball, 12 Cal Row, 9 Over Rower Burpee
*I was supposed to swim today but I really, really liked the look of the workout so decided to switch my days around and Crossfit today and swim tomorrow. I love, love, LOVED this workout.

12:30pm – CrossFit Conditioning Class
42 Min EMOM- 30 sec on, 30 sec rest (you can do 40/20 but this is meant to be active recovery
1; Weighted Box Step Up,  2; Row, 3; Goblet Squat, 4; Ski, 5; Down Up, 6; Ski 
*No, I didn’t swim today either. The sessions available didn’t fit my day so easy indoor conditioning it is.

6:30pm – Coach by Colour Indoor Cycle Class (as Coach)
*Same as Weds am.

12:30pm – CrossFit Open 22.2
For Time: 1 to 10 to 1 – Deadlift @ 43kg + Bar Facing Burpee (Time Cap – 10 minutes)
*Not a bad workout overall. I’m not the biggest fan of fast deadlifts for time but I don’t mind a Bar Facing Burpee. It got gassy real quick but it was only 10 minutes so you could push.

2:00pm – Just Move EMOM with Head Coach Toby (and James & the hubby)
30 Min EMOM
1: 1 Snatch, 3 Bar Muscle Up Progressions + 15 Air Squat, 2: 30s Handstand Hold, 3: 50 Double Under, 4: 20 Sit Up, 5: Rest

8am – CrossFit Class, Partner WOD with Si
9 Min AMRAP; 3,6,9,12,15,18.. Hang Power Clean, Push Press, Hanging Leg Raise (split reps between you)
6 Min – to establish a heavy 3 Thruster
9 Min AMRAP; 8 Front Squat, 20 Double Under (1 rd each, U Go, I Go)
* After the day before and all the deadlifts my hamstrings were feeling a little tight so no heavy weights todaybut still moving fast.

Race Day – The Grizzly
20 Miles, All Terrain with a total of 1065m of elevation.
*This race is nuts. Carl and I always run this one together as it’s so challenging. It’s down in Seaton in Devon and it is the hardest 20 miles I’ve ever run in one go. This was our third time doing it so we knew what to expect as the route rarely changes from year to year.
I was bricking it that my foot would blow up and that would be it but I did what I tell my clients to do – control the controllable and find the positives. My foot has been “ok” since January. No, it isn’t 100% right but it hasn’t stopped me doing anything (except box jumps) all year. After some reassurance from my close friends, who also form Team NBR (No Bling required) – my accountability group, and lots of good luck messages from my coaches and friends I felt ready.
The headline of the day is: “Liza’s Foot is OK and happily survived the full 20 miles with no repercussions”
I was ELATED on the drive home (and pretty much all the way round to be honest) and it now really feels like this season is here and happening. It really is time to get to work!

About Liza Smith

Liza: The Endurance Expert – Unlock Your Peak Athletic Potential!

Dedicated to endurance, particularly in extreme events like Ironman, OCR and Ultras, Liza stands out not just as a coach but as an emblem of determination and tenacity.

With a reputation for moulding winners and transforming raw potential into prowess, Liza is the top pick for those aspiring to reign supreme in their sport.

Liza’s coaching philosophy centres on the power of the mind. Her five pillars – Control the Controllable, Find the Positive, Focus on You, 100% Effort, and Extreme Ownership – guide athletes to both mental and physical excellence.

Whether you're just starting out or vying for the gold, Liza ensures your hard work delivers results. Train with Liza and unleash the ultimate athlete within you.

Leave a Reply

No Comments »