IM Training Log w/c 07/10/19

October 14, 2019 // Liza Smith

* I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.

The plans I had this week didn’t quite work out. I didn’t get in the three runs I’d wanted but I still trained 6 days out of 7 so I’m not going to stress about it. Running was programmed in a couple of the workouts so it’s not like I didn’t do any.

Life will sometimes get in the way and thats ok, it has to be otherwise I’d be a gibbering wreck rocking back and forth in a corner thanks to the amount of set backs I’ve had over the last two years! Things are what they are, you control the controllable (thanks Toby for drilling this in to me) and do what you can with what you have.

Mon: 12:15pm Total Body Conditioning Class

More simple but effective cardio conditioning. 3 minutes on, 1 minute off rotating between the Assault Bike, Rower and Ski Erg for about 35 minutes.

Mon: 1pm Crossfit Class

4 Rounds for time; 800 meter run (so theres 2 miles straight off the bat), 20 Push Ups and 20 Box Jumps. Trying to run efficiently straight after quite a high volume of box jumps was not easy and this is something I’m definitely going to incorporate more into my training.

Tue: 1pm CrossFit Class

Two 6 minute AMRAP’s with a 3 minute rest in between. First one involved a 750m row and then 50 15kg Thrusters. If you finished within the 6 minute time cap you got a longer rest. I got an extra 12 seconds 🙂 Second AMRAP was 200 Double Unders, 20 15kg Thrusters and then as many Over Bar Burpees as you could do. Safe to say this whole thing was a sucky sweat fest but the major positive for me was that I was able to do Thrusters without pain for the first time since cracking the rib. I left the gym on a real high as I finally felt like maybe, just maybe, it was healed and I could put the injury behind me.

Tue: 2:15pm Zone 2 5km Run

I’d finally managed to adjust my heart rate zones on my Garmin to work off the % of my Lactate Threshold Heart Rate, rather than Max HR and this run felt more effective than those of last week. It also means that my 30 minute Max Effort Assault Bike workout was not for nothing so you know, winning.

Wed: 12:15pm Total Body Conditioning Class

Three 10 minute workouts with 2 mins rest in between. More running in the first one, this time 200m sprints teamed with 10kg DB Deadlifts. Second one was Ski Erg Max Effort intervals and finally an EMOM alternating between the Assault Bike and a 12kg Slamball.

Wed: 1pm CrossFit Class

This class was all about being calm and controlled and working though the technique of a Ring Muscle Up (RMU). It involved breaking the movement down, practising the different components and adding some accessory work in the form of DB Strict Press and Hollow Holds. Although I am miles away from being able to do a RMU I was again able to do things without feeling pain and discomfort that even a couple of weeks ago were causing me issues so more elation ensued.

Wed: 2pm Meeting with my Coach

No PT session today as we had a planning session. The upshot of this was that for the rest of 2019 (all 12/13 weeks of it!) I am going to focus on the fundamentals… staying injury and illness free, getting my weight down, making sure my rib is 100% healed, building my upper body and core strength and increasing my base fitness in relation to endurance and power.

Thu: 1pm CrossFit Class

Snatch tekkers and then more running today. I have lost a lot of the confidence I had built when it comes to throwing a barbell above my head. Hopefully, with the rib issue becoming a thing of the past, I can get over this pretty quickly. For the second week in a row I put 25kg on the bar and then failed to get it off the ground. My snatch 1RM is only 35kg anyway as it’s a complex lift and not one that I have spent a huge amount of time on. As the workout was a 15 min AMRAP of a 200m run and 3 Snatch I decided to keep it light and focus on drilling my technique every lift. With only a 15kg bar, Coach Harry made it very clear I was not to miss one lift. Roger that!

Fri: 12:15pm Total Body Conditioning Class

Another three 10 minute workouts separated by first 2 and then 1 minute rest. First up, one of my favourite combinations; Assault Bike sprints and DB Snatch. Second; max effort Row intervals and lastly Wall Balls and Burpees. I gave this everything I had, to the extent that I had nothing left in the tank so signed myself out of the 1pm class. The biggest takeaway today was that I felt stronger on the rower than I have done in months so once again, proof that my injuries were fading fast.

Sat: Rest Day

Sun: 9am Gym Session

Brunch plans were the most important thing today (priorities and balance right) so after coaching a Bootcamp Class at Nuffield Chichester I made use of their facilities and the half hour I had available and decided to just do all the things I enjoy. I repeated the Assault Bike and DB Snatch workout from Friday. I did Annie, my favourite CrossFit Girl workout (50,40,30,20,10 Double Unders and Sit Ups) and some Ski Erg Intervals. I did look at the treadmill but I have no interest in running inside. There was a guy in the gym, who I know is an IronMan and in training for another one next year. He did a serious amount of time of the Watt Bike (I know this because he was on it when my class started at 8:15 and still on it while I was skipping) and then hit the treadmill. I guess that’s the traditional, and in most peoples eyes, more sensible use of time (especially in the winter) when training for an IM but no thanks. It just isn’t me!

**The other thing I’ve added in to my routine this week is more mobility and stretching work. I am finally making use of my ROMWOD account ( I should after it auto-renewed and over £100 left my bank account!) Hopefully this will help with the ‘staying injury free’ goal 🙂

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.

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