IM Training Log w/c 28/10/19

November 4, 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.

This week has not been a great week. I woke up with a cold on Thursday and this negatively affected the second half of my week. My diary was a bit all over the place anyway due to it being half term and I’d planned to do all my running from Thursday onwards when time would allow. This means that no running took place but I decided it was better to submit to the cold rather than push through and possibly make thing worse. I will admit I am probably a little more worried about illness since becoming so ill with a cross contamination of viruses in January that I was put on bed rest, suffered post viral fatigue and warned about Chronic Fatigue. That shit knocked me out for weeks and I do not want that to happen again. So, anyway not a massively effective week but some stuff got done.

Mon: 4pm Total Body Conditioning

Due to my weird timetable this week I couldn’t hit my usual lunchtime training so I met my husband at the box during Open Gym and we worked our way through the TBC class programme. As usual it was Row, Bike, Ski and this time in increasing intervals of 1 min, 2 min, 3 min, 4 min, all with 1 min rest in between.

I followed this with a 10 minute Push Up EMOM.

Tue: 1pm Crossfit Class

We were encouraged to go heavier with our kettlebell today which created a long internal (and external, with one of my favourite training partners, Claire) debate, as we were also told that ideally we should be doing the sets unbroken. The workout was a 50, 40, 30, 20, 10 of Russian Kettlebell Swings, Double Unders, Sit Ups with each round being followed by a 200m run. Thats a lot of swings, and a big set to do unbroken as the start. Claire decided to go for it with the weight so I followed suit. I did not manage to go unbroken on the first 2 sets! Maybe it wasn’t the most sensible choice as I haven’t done KBS since “the rib incident” but I had a “fuck it” moment and decided that if I didn’t try, I wouldn’t know so lets see what happens. Overall, the workout went well but then double unders and sit ups are two of the things I can do well. There are not many other things on this list!

Tue: 2:15pm Another Harry Reynold’s Workout

It got the end of the class and someone asked me if I was running. I said no, but felt like I wanted to do something else. I just didn’t know what. Coach Harry piped up that there was something ready on the board if I wanted to join in. I really enjoyed the last time I trained with him, it’s kinda fun trying to keep up him, not that I stand a chance in hell really as he’s mid twenties and one of the best CrossFitters at our gym but it’s good motivation. For anyone wondering I am a less than average crossfitter. I looked at what was on the board and headed back to my bag to get my skipping rope back out as it was rowing, skipping and wall balls. Three movements I love so, good times ahead.

The workout was 5 rounds, each round was 6 minutes and in that 6 minutes we had to complete 50 double unders, 30 calories on the row (40 for Harry) and 30 Wall Balls. The first round went pretty smoothly. The skipping was fast and unbroken, the row was smooth and the wall balls felt ok. That was where the good times ended. On the next round I lost my ability to skip. I whipped myself so badly it bought tears to my eyes and every time I tried to double under I tripped on the rope. This had never happened to me before. My leg was stinging and nothing was working. I could have launched my rope across the gym and given up but I tried some single unders and they went ok so I had a word with myself, doubled up the amount to make it fair and got on with it. I finished this round considerably behind Harry and told him he was to blame for my shit skipping. Not because he tripped me (which he has had a habit of doing in the past because he thinks it’s funny, the little Goblin!) but because his workout stole my skipping magic. Once I accepted my fate of single unders, after trying double unders and failing, things got back on track. Each round hurt a little more than the last but eventually it was done and it felt good.

Wed: 1pm PT with my Coach

Oh boy, did Kerry have something in store for me today. The session started with some fairly normal Overhead Walking Lunges. This was done with a barbell and increasing weights. So far so good. Then she introduced her next idea… she explained that she’d been thinking about how to improve core stabilisation for the swim and the bike, how we’d been talking about yoke carries a little while back and then started threading kettlebells on to the ends of the barbell using resistance bands. Hey presto, an improvised yoke!

It was really weird and not as easy at it looked. I have never walked so weirdly in all my life (I hope). My feet turned in, I had a very defined heel strike and nothing was normal. I walked that barbell across the gym on my back and in the front rack position, we added heavier kettlebells and then a weight plate each end. My walk got less weird but I didn’t get it a point where I could just walk. Neither of us listened to Head Coach Toby’s suggestion of trying it overhead (thank goodness) although maybe in time this will be achievable.

The session ended with a quick beasting sponsored by the number 5 involving the Assualt Bike and the 30kg D Ball.

Thu: The start of the cold

As I coach two indoor cycle classes, one at either end of the day I decided to stay away from the gym and rest up in between. I was also very aware that we are in Open season at the box and I didn’t want to be responsible for passing anything on to anyone, least of all one of the guys aiming for the Online Qualifiers or a Sanctional.

Fri: 12:15pm Total Body Conditioning

As I was less achey, less snotty and void of a cough I decided to try TBC to see how it goes. You don’t work massively close to anyone during TBC so I figured I could stay in my bubble and just do my thing. It was a really good class consisting of a 35 min EMOM of Assault Bike, Burpee, Devil Press, Plate Cluster and Ski Erg. Toby varied the intervals each round which I found made it more fun than usual.

After class however, the Cocodomol which I had taken to get me through my 3 morning classes wore off and I found the aches and sinus pain come back with a vengeance. Luckily Saturday is always my rest day and I decided to just see how things go and not put pressure on myself on Sunday. Sunday came and in the morning I thought I might do a run in the evening but the evening came and instead of a run there was a Papa Johns Pizza. Oh well! Tomorrow is a new week and hopefully by giving myself this time I was be fighting fit and ready to go.

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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