IM Training Log w/c 27.01.20

February 4, 2020 // Liza Smith

Body Comp Stats 
My weigh in is on a Sunday morning at the end of each week and as we were out the door at 6am on Sunday for an Ultra race I didn’t weigh in!

Mon: 12:15pm 6 Hour Hell Session

Last Monday of each month between now and the IronMan is Hell Session Day πŸ™‚
Workout 1: 6 rounds of 30 cal Ski Erg and 15 Double 10kg DB Front Squats. Rest 1:1.
Workout 2: Accumulate 5 Minute Wall Sit (total time to achieve = 7:26)
Workout 3: Accumulate 10 Minute in Dead/Active Hang off rig (I broke this into 2 sessions doing the last 4 minutes after workout 5). Attacked this Tabata style hanging for 20 secs, dropping for 10 secs and repeating.
Workout 4: Build to a heavy set of 5 Deadlifts and then 5 x 5 @ 80% – this one was cut short as my back wasn’t playing. At 45kg I could feel my back pulling despite good technique so not worth pushing through.
Workout 5: 8 Rounds of approx 1km run loop and 15 squats… in my weight vest! This one was done in the pouring rain and one of my favourite workouts as I love running in the rain. That doesn’t mean it was easy, I just really liked it.

Workout 6:
3k Assault Bike + 50 Bar Facing Burpee
6k Assault Bike + 40 Bar Facing Burpee
9k Assault Bike + 30 Bar Facing Burpee
12k Assault Bike + 20 Bar Facing Burpee
15k Assault Bike + 10 Bar Facing Burpee
Total time = 1:50:35
This workout was the worst thing my coach, Kerry, has ever programmed for me. I told her as much and she looked very pleased with herself. Maybe if I had done it first it would not have been so bad and pretty much after finishing it I was considering when I would do it again to test that theory!

Tue: Rest Day

Wed: 6:45am Indoor Cycle Class + 2 mile run

Same as usual, coach a 45 min cycle class and head out the door for a run. Not much more to say really πŸ™‚

Wed: 1pm Pull Up and Push Up work

Again, with my friend Amy we worked through 5 as slow as possible Negative Pull Ups, a 10 minute Pull Up EMOM of 3 strict banded reps and a 10 minute Push Up EMOM.

Thu: 9:30 Indoor Cycle Class

Week 5 of my programme sees the return of the Power Pyramid, the first indoor cycle session I ever created and 5 years later it still forms an integral part of the periodised programme. It is a brilliant session for increasing both aerobic and anaerobic fitness and improving recovery. Who doesn’t want that.

Thu: 6:30 Coach by Colour Indoor Cycle Class

Power Pyramid take 2… oh my god I nearly died on the final round but the Coach By Colour system is a great motivator, especially when you are up on a platform with the entire class able to see if you turn down, slow down or give up.

Fri: Rest Day

Another extra rest day this week in preparation for the South Coast 50 on Sunday… a 50km+ ultra race.

Sat: Rest Day

Sun: 8am South Coast 50 Race

5 repping the Forza Fitness Squad today πŸ™‚
It was quite simple… start is on the pier in Littlehampton and, via a self directed route with check points/aid stations roughly every 7 miles, run 33 miles back to Portchester Castle. I had a really lovely day on this run. Unfortunately the boy (My husband, Carl) voluntarily withdrew at mile 23 in Emsworth, but still hit his longest run distance to date so went home happy.

As you can probably tell from these training logs I don’t actually do what most would call traditional training runs, partly because I find them quite boring but mainly because of the way I train I don’t feel the need. I don’t care enough about pace and times to give up my other training (or time at home with the boy and the dog) to hit the pavement. I run for enjoyment enjoy. I can comfortably run decent distances and thats enough for me. I get asked quite a lot about why (and how) I rock up to these endurance events without properly training for them and my answer is that I do train for them, just not how most people expect. If I was more competitive, or cared more, or wanted to focus just on running, I could probably become a much better runner but honestly, who cares. I definitely don’t. In a year, a month, or even a years time will it matter how fast I ran this race? No it won’t, What I will remember is having a brilliant day out with my husband and my friend Claire, who, until this race I hadn’t spent any one on one time with and now know much better.. I am very grateful for this and means more to me than a time.

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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