IM Training Log w/c 11/11/19

November 19, 2019 // Liza Smith

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

Fuck! Fuck! Fuck! I had to do two things in 2019 since signing up for this bloody IronMan. 1; Shift the body fat…on track and going well. 2; do not get injured… Fuck! My lower back has felt tight and ‘niggly’ for a few weeks now but as soon as I start moving it feels fine, at least it did, up until Wednesday when I had a massive back spasm during a Total Body Conditioning Class. It was all a bit emotional… trying to stretch my hip flexors and glutes with tears in my eyes trying not to cry while Kerry, my coach for those new to my blog, tries to keep everything sane and talk me down from an inner monologue of crisis. She did a very good job btw! The good news is it is not serious, as Kerry said would likely be the case, but it has had a minor effect on my training.

Mon: 12:15pm Total Body Conditioning

As today was Remembrance Day all classes today were themed. Monday, as usual, was Row, Bike, Ski and the programme was simply 11 minutes on each, with 1 minute rest/transition.

Mon: 1pm CrossFit Class

Remembrance Day = Remembrance Day WOD. An 18 minute AMRAP of 11 Hang Power Snatch, 11 Burpee, 11 Thruster and 11 Pull Up. At minute 11 everything stops for a 2 minute silence. It was hard, it sucked and it was a good way to remember. Respects paid, the CrossFit way.

Tue: 12.15pm Blind 5k Run

No Zone 2 training today. I decided to just start the watch, cover it up, run my usual route and see what happens. My aim was to try and maintain an easy pace and keep my Heart Rate low. It took just under 30 minutes and I spent 19 minutes in zone 2 without trying so I claimed it a success.

Tue: 1pm CrossFit Class

Class started with some Back Squat work. I didn’t go stupidly heavy, spent a lot of time discussing form with Coach Harry and we ended up agreeing I am just not made for Squatting. I’m 5ft 11, with long legs so no… not really! The main workout with a 12 min dumbbell AMRAP consisting of Goblet Squats, Hang Clean and Jerk and Hang Squat Clean. Very Sweaty Work!

Tue: 2:15pm 10 Min Pull Up / Push Up EMOM

This week I was joined by two of my favourite training partners, Claire and Amy. Same as usual. One 10 minute Push Up EMOM and one 10 minute Pull Up EMOM.

Wed: 6:45am Indoor Cycle Class

Week 5 in the 10 week periodised programme = Power Pyramid. 3 intervals comprising an increasingly heavy climb, seated tabata sprint and recovery. This is the first session I ever designed and am still using it as it is brutal and effective with many benefits.

Wed: 12:15pm Total Body Conditioning

My PT was scheduled for 2pm so I figured I would get an extra conditioning session in. It started off so well. 10 min AMRAP of 200m Row and 10 Over Row Burpee followed by another 10 min AMRAP of 10 calorie Assault Bike and 10 Burpee Box Jumps. Next up was a 10 min EMOM of Ski Erg and Burpee to a Plate. My first Burpee was the movement that did my back. I put my hands to the floor, screamed, jumped back up and it was game over. Back Spasm 1, Liza 0. The small victory in all this is that this is the first time I have hurt my back doing something actually sporty. Last two times have been sneezing and putting on my run trainers! It wasn’t completely awful, I could still move but it felt very weak. PT session cancelled and an afternoon/evening of nothing more than lying on a hot water bottle and hourly stretching.

Thu: 9:30am Indoor Cycle Class (with MyZone)

Managed to sleep ok and woke up with ok mobility, although it took a while to force myself into an upright position and I could still feel a real weakness in my lower back. I figured that sitting on a bike would be ok and I usually find cycling eases back pain. So, second go this week at The Power Pyramid. A brilliant VO2 max improver, it also builds power, strength and speed and improves both fast and slow twitch muscle fibre recruitment. Boom!

Thu: 6:30pm Coach By Colour Indoor Cycle Class

As my Coach by Colour schedule also involves an FTP test, adding an extra week to the programme, it falls out of line with my other classes. Phew! That means I don’t have to take on the Power Pyramid for a third time… but instead it’s The Scorpion; a pure threshold interval session that also aims to improve recovery and, obviously, has a nasty sting in it’s tail.

Fri: 12:15pm Total Body Conditioning

As I was still moving ok I decided to return to the scene of the crime and attempt another class. The coaches at CFID are brilliant and will always adapt a workout to work around injuries etc. I knew I’d be in safe hands and if it was too much, I could just stop. The good news is I lasted the whole class :0) It was a combination of Rowing, Ski Erg, Squats and Assault Bike efforts.

Fri: 7pm Solo Conditioning Session

The hubby, Carl, wanted to do the CrossFit class as well as the conditioning class so it was back to the box for a second visit. The class however was heavily focussed on Toes to Bar and that just didn’t seem like a good idea with my back. I knew I was bound for more cardio but wasn’t sure what to do. I voiced this to Carl at which point Head Coach Toby piped up “I have a workout for you”. He set the class on their warm up and then gave me my orders; a 45 minute Row, Bike, Ski with no rest. 5 minutes on each, then 4, then 3 etc etc all the way down to one. Perfect. Cheers Toby.

Sat: Rest Day

Sun: 5pm Partner Session with Lucy

No Sunday Funday with the squad today as I had work but Lucy was still up for doing something so we did an hour in the evening instead. This worked well as I’d had to cancel her PT session on Weds due to my back so it helped make up for that a little. We worked through a Pull Up EMOM, 5 x 5 Bench Press and lots of Boxing. Carl delivered a cup of tea half way through which was a nice, yet weird change. I have never done a Boxing session while drinking tea before!

Next week is a Deload week as I have a long run on Sunday. Its a 6 hour lapped event and the goal was to run a marathon, maybe an ultra but we will see how the back is. The goal may have to be adjusted. I have a physio appointment Monday night so fingers crossed that helps.

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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