IM Training Log w/c 23.09.19

September 29, 2019 // Liza Smith

*I am not going to include the classes that I coach in my training log but for reference per week between Tuesday and Friday I coach 3 indoor cycle , 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class .

Mon: Rest Day

As a rule Saturday is my one rest day but given that I did 8 days on the bounce due to the weekend being the last Tough Mudder Classic weekend of the year Monday was my well earned rest day. I had PT clients and other than that I took Cracker Dog for a long 2 hour-ish walk and that, as they say, was that.

Tues: 1pm CrossFit class

Now, I want to make one thing clear. As soon as I booked my IM, after my husband and my parents, the next person I contacted was my coach. I asked if we could have a chat the next day and we sat down and discussed how I could adapt my time and the workouts at CrossFit Iron Duke to make it viable to continue to train there. So yes, get used to it, my training is going to still involve a lot of CrossFit.

This class involved a deceiving brutal partner workout containing Wall Balls, Push Ups, Double Unders and Pull Ups. My triceps were shot after two days at Tough Mudder pulling people up Everest and the like so my poor partner, Ben, had to deal with me being shockingly slow on the push ups – sorry again Ben!

Weds: 1pm PT Session

I have been working with my coach, Kerry for almost two years now and I get a lot of surprise from people who wonder why a coach needs a coach. I find this really shocking but am saving this subject for a future blog.

This week was another strength week, focussed on building lower body strength and power. We are both still very mindful that my cracked/broken rib(s) are healing so there are a few things we are staying away from but there was definite progress this week when throwing the 50kg D Ball on and off the jerk blocks so obviously things aren’t as bad as they were. Other activities included a lot of DB Romanian Deadlifts and DB Walking Lunges.

Thurs: 11:15am Barbell Club

Work has conspired against me for a lot of this year and that, teamed with “the rib” has meant that I haven’t been able to make Barbell Club so now that I am free for a while I am going to go. Again, this may seem like an odd choice for someone training for an IM but I have already explained that I refuse to just run, bike, swim and there is more than one way to skin a cat! Barbell Club focusses only on the two Olympic lifts, Snatch and Clean & Jerk and this week was all about maxing out your Snatch. Having been away for a while and losing a lot of confidence, I maxed out at a not so impressive 25kg.. But, I got to throw a barbell around and I got a thumbs up from Harry on two occasions (if you know him, you’ll know!) so I’ll take it.

Thurs: 12:15pm Threshold Heart Rate Test

To help build my endurance I am currently focussing on working out while keeping my heart rate low. I mainly use my indoor cycle classes for this work. The one thing I haven’t done for a long time is do a test to figure out actually what my threshold heart rate is. As I sold my turbo trainer a couple of years ago I decided that it would be a good idea to do this test on the most disgusting piece of equipment I love to hate, the assault bike! It is now Sunday and the memory of this 30 minute max effort test is still haunting me but I did it and now I just have to figure out how to change the heart rate zones on my Garmin to most effectively use the data.

Fri: 12:15pm Total Body Conditioning Class

I was actually feeling more than a little beaten up while coaching so in between my three classes in the morning I messaged Kerry to ask if the TBC class was featuring all the burpees again (last Friday had been burpee frikkin central with a different type of burpee in every section of the class). I really didn’t think I would be able to cope with more of the same and luckily, no burpees were programmed and no Liza’s were harmed for asking such a question ( still not sure how I got away with it!) However there were 10kg Plate Clusters, 200m Sprints, Assault Bike and Ski Erg efforts, Single Arm DB Clean and Jerk (now they take some concentration!) and Box Steps. We (being me and the two other girls in my section) managed to put a smile on everyone’s faces with our synchro box step skills so yay for making people happy while training our asses off!

Sat: Rest Day

Rest Day activities included a long dog walk and watching Matthew Bourne’s Romeo and Juliet Ballet because, you know, balance! I did find it amusing how surprised people were, that don’t know me well, that I was going to the ballet. Tough Mudder one week, Ballet the next and just for balance we’re back to Tough Mudder next Saturday for the final UK event, the Urban 5k in Clapham.

Sun: 9:30 Forza Fitness Squad Strong Girl Sunday Funday

This started with a couple of the girls in my squad after I was moaning about never being able to box. I coach 2 Boxercise Classes a week, boxing features heavily in the sessions with some of my clients. I love it but I never got to put the gloves on myself. These girls offered to come over and put the pads on for me and from that grew our Sunday Funday session. It’s one hour of boxing and whatever else anyone fancies which could be running, battleropes, rope climbs, you name it. It is very democratic; we all write the work outs and everyone that joins us has to add at least two songs to the playlist.

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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