March 14, 2022 // Liza Smith

IM Training Blog w/c 07.03.22

After The Grizzly on the previous Sunday this week was always going to be a bit of a slow builder while I gave my body some time to recover. I was honestly expecting to feel a little worse after all those miles and hills but I’m generally ok. A little tired but thats about it. […]

March 8, 2022 // Liza Smith

IM Training Blog w/c 28.02.22

This week was a tense one. Sunday saw the arrival of my first big race of the season, The Grizzly, and the first big test for my foot. Since my initial sit down with my CrossFit coach, Kerry, back in January, when we agreed I’d take a small step back to focus on my IM […]

// Liza Smith

IM Training Blog w/c 21.02.22

This week saw the start of the CrossFit Open. I wasn’t going to join in the fun this year, apart from as a Judge, as it detracts from my primary goal but when my box said they were going to run an In House Comp and all proceeds would be reinvested back in the gym, […]

February 21, 2022 // Liza Smith

IM Training Blog w/c 14.02.22

This week I had my first dark day. My foot has been playing up more than usual and I was still a week away from treatment. I knew I had to cut back the running and thats not great for someone less than 5 months away from a 140.6, with no more than 8 continuous […]

February 14, 2022 // Liza Smith

IM Training Blog w/c 07.02.22

This biggest thing this week I re-engaged with my Nutrition Coach, Demi @ Deep Health Nutrition, as I’m still dropping weight quite quick due to the 75Hard and the increased training levels that come from IM training. I’m hitting protein goals (30% of daily intake every day) and I am still losing fat and building […]

February 7, 2022 // Liza Smith

IM Training Blog w/c 31.01.22

Start of the week brings me to 31 Days complete of the 75Hard challenge. This means I still need to hit the 2 x 45 minute workouts, one must be outdoors and they must not be consecutive rule so most days, due to bricking a lot of my sessions, my activity level continues to rise […]

January 30, 2022 // Liza Smith

IM Training Blog w/c 24.01.22

Week 2 – Completed Last week in my first IM training blog of 2022 I outlined my approach for this 6 month block of training, which will take me from 0 to 140.6. There isn’t really much to say about this week so on to the specifics: Mon9:30am Outdoor Upper Body Strength & Core EMOM1: […]

January 23, 2022 // Liza Smith

IM Training Blog w/c 17.01.22

First week of proper, focussed training. As we know, I am not going to quit CrossFit, as I love it and its been proven again and again that it works to build a brilliant training base encompassing strength, speed, power and overall conditioning. My aim for this 6 month training block is to continue pretty […]

January 17, 2022 // Liza Smith

And we go again… From 0 to 140.6

Ironman 140.6 Vitoria Gasteiz – attempt 1 2020, attempt 2 2021, attempt 3 – Lets go 2022. Now this years attempt depends on more than just Covid restrictions. In one of the weirdest injuries ever sustained (and Chris James was with me when it happened and those are his words!) I managed to screw my […]

March 10, 2020 // Liza Smith

IM Training Log w/c 02.03.20

No body comp stats this week as Sunday morning is my check in and we were in Devon. Mon: 12:15pm Total Body Conditioning Simple yet effective work… the shit that gets yo fit (if you hit it hard enough); 35 minutes of Row, Bike, Ski – 40 secs on, 20 secs off. Mon: 1pm Upper […]

March 1, 2020 // Liza Smith

IM Training Log w/c 24.02.20

Body Comp Stats Weight: 75.1kg (-1.0kg)Body Fat %: 28 (-0.3)Muscle %: 33.8 (+/- 0) Mon: 12:30pm 6 Hour Hell Session Kerry (my coach for you new readers) kindly agreed to do this once a month for me and this one came around real quick. I felt a bit like I had gone to war with CrossFit […]

February 23, 2020 // Liza Smith

IM Training Log w/c 17.02.20

Body Comp Stats Weight: 76.1kg (+0.5kg)Body Fat %: 28.3 (-0.6)Muscle %: 33.8 (+0.4) Mon: 12:15pm Total Body Conditioning Come on, you know it by now… Monday = Row, Bike Ski ­čÖéToday it was 1 min Row, Bike, Ski, 2 min, 3 min, 4min and back down. No rest and, as those that mentioned this found out, […]

February 16, 2020 // Liza Smith

IM Training Log w/c 10.02.20

*No body stats this week. Storm Dennis kicked in and I couldn’t be fudged to go down to the studio in that just to stand on the scales. I can wait until next week! Mon: 12:15pm Total Body Conditioning Back to our regular scheduled programming, meaning Monday = Row, Bike, Ski. 40 secs on, 20 […]

February 10, 2020 // Liza Smith

IM Training Log w/c 03.02.20

Body Comp Stats Weight: 75.5kg (-0.1kg)Body Fat %: 28.9 (-0.1)Muscle %: 33.4 (+/- 0) This week is my first de-load week of the year and after a hell session on Monday and 33 mile Ultra on Sunday man, did I need it! Mon: Rest Day Normally the day after a marathon/ultra I would go to the […]

February 4, 2020 // Liza Smith

IM Training Log w/c 27.01.20

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 […]

January 26, 2020 // Liza Smith

IM Training Log w/c 20.01.20

Body Comp Stats Weight: 75.6kg (-0.4kg)Body Fat %: 29 (+/- 0)Muscle %: 33.4 (+/- 0) Mon: 12.15pm Total Body Conditioning 10 Rounds of 40 seconds on 20 seconds off; Row, Bike Ski, Rest. That rest minute meant that each 40 seconds of work should be a hard effort. I tried but it got tough!! Mon: 1pm […]

January 19, 2020 // Liza Smith

IM Training Log w/c 13.01.20

Body Comp Stats Weight: 76kg (-2.2kg)Body Fat %: 29 (-+2.6)Muscle %: 33.4 (+0.3) Mon: 12.15pm Total Body Conditioning You know the drill as well as I do now… Monday = Row, Bike, Ski. This week we had a little twist, meaning we also did a little bit of running. We worked in 5 minute intervals on […]

January 12, 2020 // Liza Smith

IM Training Log w/c 06.01.20

Body Comp Stats Weight: 78.2 kg (+0.9kg)Body Fat %: 26.4 (- 4.1)Muscle %: 33.1 (+2.5)* Take a moment to digest these figures. I am constantly talking to my clients about the fact that the scales won’t always accurately represent your journey, especially if you are training hard and fuelling efficiently. If I just went by the […]

January 6, 2020 // Liza Smith

IM Training Log w/c 30.12.19

Body Comp Stats Yes, Christmas did have a negative effect on the fat and muscle. Weight didn’t change though, once again proving you shouldn’t pay too much attention to the scales. Weight: 77.3kgFat%: 30.5%Muscle: 30.6% This week brings the start of my fully planned training plan. I have mapped out every single day from now […]

December 13, 2019 // Liza Smith

IM Training Log w/c 02/12/19

* 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, 1 Core Strength and 1 Tabata class a week between Tuesday and Friday. This week saw the return of the 6 hour Hell Session. […]

December 2, 2019 // Liza Smith

IM Training Log w/c 25/11/19

* 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, 1 Core Strength and 1 Tabata class a week between Tuesday and Friday. This week was a planned light week post marathon on Sunday […]

November 25, 2019 // Liza Smith

IM Training Log w/c 18/11/19

* 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, 1 Core Strength and 1 Tabata class a week between Tuesday and Friday. After the back spasm last Wednesday this week was all about […]

November 19, 2019 // Liza Smith

IM Training Log w/c 11/11/19

* 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 […]

November 13, 2019 // Liza Smith

IM Training Log w/c 04/11/19

* I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday. This week things got back on track. The smallest hints of my cold were still […]

November 4, 2019 // Liza Smith

IM Training Log w/c 28/10/19

* 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 […]

October 27, 2019 // Liza Smith

IM Training Log w/c 21/10/19

* 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. A pretty smooth week this week. I achieved my goal of 6 days on, 1 day off so […]

October 22, 2019 // Liza Smith

IM Training Log w/c 14/10/19

* 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. Once again plans went awry but at this stage in the game I am not worried about it. […]

October 14, 2019 // Liza Smith

IM Training Log w/c 07/10/19

* 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 […]

October 7, 2019 // Liza Smith

IM Training Log w/c 30/09/19

* 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 the focus on low heart rate training, in relation to running and cycling and also back […]

September 29, 2019 // Liza Smith

IM Training Log w/c 23.09.19

*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 […]