Thomas Lawrence Fitness Trainer & Massage Personal Trainer-Sport Injury Therapist- 0791 871 3830

Planning on racing twice this weekend, Cupar 5 on Saturday and Bishops on Sunday.

Posted under Daily Training

Not got the exact number of names probably not be able to supple this due to the lack of time I have today due to my Fitness Instruction commitment today at Step Up, however we are sitting at a staggering 26 so far, last week we had a few call offs, that being said I shall set up for that amount incase of any new arrivals!

 Hope to see you there.

Available appointments this weekend, details on this site.

Posted under Circuit Classes

Since having a rubbish run at the Devil’s Burden on the 26th January and holding back Hill Superstar and team mate Andy Symonds then picking up a calf injury the following week it hadn’t been the most productive time.

Pictures at http://www.roadrunpics.com/ScottishCCChampionships.html

This microtear has kept me out for 3 weeks running, with this time being out I had to supplement this by using the Indoor Rower, Spinning Bikes and taking part in my own circuit classes.

I felt a bit scepical about taking part today after only really being running over this part week but with potential points needing to be saved I thought it prudent to turn up and see what I could do.

Race morning flowed into my favour with damp wet conditions with plenty of rain the night before with the prospect of further rain to come.  Arrived early, left hamstring’s a bit tight use the massage stick on it and relax.  Meet Simon Plumber who is up from England to see how he does.  Maryann and Gail go out to run for the ladies I watch the kids. 

Managed to spend an hour in the hall with a small gathering of Harriers from a total of 23 proposed to come along, not a great showing from the club an even less impressive showing of three for the ladies.

Anyway gets out and survey the ground….the wind is throwing around a bit however there’s no rain so far so that’s a positive.  Gail comes in and we pass kids over to allow for some kind of warm up. Robert Milton approaches me and says that he has had to give Maryann a few puffs of his inhaler as she seems to be lacking oxygen getting into her Lungs, I feel for Maryann as she tries so hard at training and wants to improve yet continues to be going backwards with her performance.

ANyway gets off for a warm up with Stevie King and Ryan, the time is moving on with 15 mins to the start……the junoir mens race seems to be attracting a few vocals souls.  We gets back after cutting our warm up short to be prepared for the start of the race.

I was positioned at the same spot as last year however I need to remember not to get to stuck in the main group and get a bit of space, the hardest part of the race is the bit just before then the initial start.

Gets a good enough start not trapped in and still got a bit of room, I’m up with a few bodies that I’m not usually with so I need to watch what I’m doing, concentrate and run your own race not someone else’s.  Settled in and never really felt as if I’m was out of my Aerobic Theshold until coming up the second last hill.  Chris Russell had pulled alongside but felt I had enought to beat him in the last half lap, Eddie Tonner who I don’t think I’ver beaten I had overtook with Al Hart taking me, I tried to catch him up but didn’t have the strength, wee Lewis Miller had ran pretty well coming a few seconds in front of me with big shouts from his coaching team as I was feeling pretty good nearing the end.

 I never got overtook from the second lap onwards apart from HBT’s Hart and managed to overtake Neil Young who beat me at Kirkcaldy.  Neil Gunstone had a good run down near 30+ where I was hopeing to be but not this year, after the troubles of a strain I was looking for top 60, managed to get top 50 which was abonus hopefully can stay injury free for the summer and spring.

John Newsome was in the line for victory but got pipped at the post, his coach Chris Robison must be pleased!!!

Simon Plumber, never got a change to catch up but he was 6th, 30th was Andrew Wright who felt he could have done better, Alaistair Donaldson not finishing, myself holding off for 50th, Chris 4 places behind and Neil a few behind Chris, all in all a very positive result personally would like to try Cuper and Bishop’s next week see how the training goes.

A welcome back to training for John Hargreaves recovering from a Lung Infection. A well done to Kathryn Pennel who has been starting to come for some Pre Sports Massage, 7th in her age group, and get well wish to Jayne Clark who came to get some massage also for the race to decide she wasn’t quite up to it, wise choice.

Happy Training See you soon.

Posted under Daily Training

6, 4 person stations,  I lot of shoulder and arm work to assist the guys who were heading to run the National Cross Country Championships the following day in Falkirk!!!!!

A brilliant turnout of 23…phew came along and as I normally say brilliant to see you.  We saw again a lot of new faces from the gym and elsewhere and a welcome return to a few had missed a few sessions.

Station 1, Lateral Raises, Front Raises with Dumbells, Station 2, was tricep dips and decline presses, Station 3 was Ab work with the Planks, Station 4, the Cardio Station, from Star Jumps to Knees UPs, Station 5, Using the Stability Ball, Station 6 using the Barbells.

Great to see you catch up with next week!

Posted under personal trainer, massage therapist

17 and 12 people came along last night which was much appreciated!!!!!

Posted under Circuit Classes

Who’s coming tonight

1. John McIlduff
2. Irene Fentimen
3. Sharon McKenzie
4. Ryan McKenzie
5. Russell Kuz
6. Ian Murray
7. Darren O’Gorman
8. Melissa O’Gorman
9. Colin Reid
10. Lorna MacKenzie
11. Julie Humphries
12. Paul McPherson
13. Stewart Ollis
14. Rosa West
15. Nick West

6.45pm

1. Gail Murdoch
2. Lynne Kuz
3. Simon Kuz
4. Rebecca Laing
5. Mark Connelly
6. Jamie
7. Pete Mitchell
8. Ricky Connelly
9. Stevie King
10. Stevie Mackenzie
11. Stevie Greer
12. Catharine Idle
13. Peter Humphries
14. Claire Howie
15. Gerry Seydak
16. Elaine Birse
17. Hazel Williamson
18. Sue Walker
19. Robbie Walker

Posted under personal trainer, massage therapist

Tommy’s Tales

Never ran Friday or Saturday but pretty happy with my calf on Thursday no reaction so fingers crossed.

 Sunday went out for 60 mins 7.8 miles down to Rosyth Inverkeithing high street up Hillview felt terrible from 40 mins on surprisingly my right calf was perfect my left soleus/calf muscle with the ajoining hamstring was pretty tight and needed stretched off, managed to keep it going for just over the hour.

Nationals this Saturday

Thinking of just getting out to do the Nationals to help the team as all teams need 6 to count.  With Scott Barclay setting a PB of 33.28 he is in great shape, Andrew Wright planning to take a day off from running his business, Simon Plummer coming up to do some damage.  John Hargraves shall probably miss it due to having a Lung Infection and we hope that Lewis Lawson and Ian Stewart shall be around to assist!

John Newson running really well under the guidence of Ex National Champion Chris Robison and both East and West plus North athletes running really well should make for great Viewing(Scottish National Cross Country Championships) Callendar Park Falkirk from 1100, further detail on Scottish Athletics. 

Andy Symounds 3rd Carnethy Andy Symounds brilliant run at Carnethy on Saturday being a few seconds behind last years Ben Nevis Winner Robb Jebb shows what shape he is in right now beating Alaistair Anthony by around a minute, sadly he shall be off down south next week so he shall not count.

Tommy’s training this week

Planning my return to my Mon, Tuesday 4×2.5miles then a longer 60 minute over the Bridge on Wednesday, Thursday same as Mon & Tuesday, 10 mile cycle on Friday, Nationals on Saturday then a Recce of Bishop’s Hill Race for the following week on Sunday

PB’s Grangemouth

Well Done to Scott Bradley and Linda James both getting PB’s at Grangemount on Sunday.

Monday’s class

From Friday last thing we had 16 with Sue and Robbie Walker texting me today to confirm their attendance at the 6.45pm class tomorrow.  All welcome text or call me if your interested.

Usual Professional Appointments

Can be made during the week at www.stepupfitness.co.uk where I operate from.

Or if that is inconvenient at my home practice at the weekend.

Hope you all had a great weekend, best wishes see you soon!

Posted under personal trainer, massage therapist

Missing from Carnethy and the Nationals as recovering from an injury that I’ve seemed to overcome….so far so good….first training run on Thursday 2x 3miles no problems to report on the right calf, time is hard to find to rehab it even though that’s your job, you advise others to find out it’s harder than you think to find time to look after yourself……but you have to make time!

Step Up fitness is going from strength to strength with the commitment of looking after the members a hard yet rewarding challenge for me.

I feel I have neglected my old Sports Injury Clients due to my redistrubution of time and work however I hope you don’t take this personally and I hope that we can communicate and catch up soon!

The past few months have saw a few younger athletes come from Pitreavie Athletes Club to come and see me, namely Kathryn Pennel and Anthony Young who were running the indoor last week at Glassgow with Anthony running a PB in one of his races!

Saturday shall see me on Baby sitting duty while my better half does the Carnthy 5 with a record 144 of women runners entred this year including Angela Mudge who is expected to win the women’s race and no doubt be in the top 20 overall!

Saturday, I shall try and get out before it’s dark for a 30 min run and increase this to 60 mins tomorrow with a 30 Min Rowing session with some Weight Training.

Monday shall see me delivering the boys to school and a look forward to getting back into my normal 4x 2.5miler daily week day session.  As previously stated the National shall be out for me this year and depending how I get on the Bishop Hill race then a potential run in the Inverness Half may be on the cards.  If anyone knows of anyone who has registered and is not doing Inverness please let me know as I’m keen to go for it!

 I’m keen to do as many of the Navy Blue Grand Prix races to see how far up the board I can get.

Helping Richie Cunningham on the 64 mile Cateran Trail race mid March.  Planning to do a Marathon Maybe Edinburgh this year and as many hill races as I can to boot!

Felt a bit down after the Devil’s Burden maybe that’s because I’m an indivdual runner rather than a team player, anyway a calf strain and a few off will not have hurt if anything once I geta few miles under the belt we will be off.

Felt bad for missing the Masters looking at the list of finishers I think I could have been in 15th place which would have helped the club from 11th to 4th in the team event but it’ wouln’t have been enough to get a medal so I didn’t feel that bad.

Remember Grangmouth 10k this Sunday morning. 

Posted under personal trainer, massage therapist

Circuit Class at www.stepupfitness.co.uk A set up 28 stations on Friday night’s class, a few call off’s without notice which I have to comment on, we can do better all of us to communicate a few messages not being passed on Wednesday with the same detail on Friday, please please can we improve this process!!!  Lecture over, with the people who proposed to come a scattering of new faces from the gym assisted these empty spaces we saw three new faces, two members of step up and a Hugh McWhirter from passing the street!

 A few comments were made that the past two nights the classes have been getting harder……..or maybe your trying harder?????

A few regulars…..Barry Davie, Ryan McKenzie, Stevie King all missing due to racing tomorrow at Carnethy, Good Luck and book your post race massage soon!!!!

In Attendance:

1. Malcolm Weir, who couldn’t help with do the Blues Brothers dance with Reido.
2. Colin Reid, who took any change to shout, YEA! and dance with Malcolm!
3. Nick West, who showed us his wicked sence of humour.
4. Alison West, who is becoming a bit of a regular at the classes.
5. Gerry Seydak, who has made it all week this week!
6. Lorna Cowie, first time from the gym who seemed to enjoy
7. Simon Skinny looking Kuz, who is looking well and off to Aviemore straight after the class.
8. Lynne Kuz, who has been there 3 times this week.
9. Russell Kuz who again is becoming more regular at the class
10. Stewart, A member who came on Wednesday and has meade a return after a few months away
11. Sharon McKenzie, ever faithfull to the cause
12. Lorna MacKenzie, who can’t stop laughing and smilling! Great
13. Hubby Stephen Mackenzie, which is great to see couples coming along.

To mention a few, 22 at the class which was great to see!!!

Classes on as normal MONDAY 5.30, 6.45PM SAME ON WEDNESDAY, FRIDAY 6PM.

Posted under Circuit Classes

Prior to the class we have around 20 people booked in for our 6 o’clock class, normally I allow for a few not to turn up without letting me know however last night was an exception as I had 20 station laid out

1. Which concentrated on your Gluts or Bum muscles which included extending and abducting your Hip joints.
2. Was concentrating on the upper arm as you girls want to shed the fat from,
3. Was working on the Abdominals or Core muscles which are an intregral muscle group of the body
4. Was working purly with myself on the Cardio side of things which I knew you loved…….not
5. Was jumping lunges using some dumbells to work the Delts shoulds and neck muscles
6. We set up an extra station as we have 22, this was Reverse Cruchies which was easy to set up and usefull in the class!

So thanks to everyone that turned up:

1. Nik West,1st Time who done well on his first attempt!
2. Alison West,whio brought Nik
3. Lydia West,who has been missing for a week
4. Russell Kuz,who was first on the scene last night
5. Lynne Kuz,who snared at me for being teamed up with Stevie Greer.
6. Stevie,always and yawning in the cool down Greer.
7. Marg Armstrong despite no daughter for moral support still made it along.
8. Peter Humpries, who didn’t wantto be paired up with his wife.
9. Julie Humpries, who is trying very well and getting consistency at the class
10. Lorna,Missed the class on Wednesday Mackenzie
11. Mark Connelly, thanks for asking your friend to come along!
12. Vivian Hutchison,
13. Mike Hutchison, when are you going to start on time?
14. Paul McPherson,
15. Gerrry Seydak, Late again??????
16. Lawrie Seydak
17. Elizabeth Keeble, second time in a row as far as Friday night’s go!
18. Elizabeth’s Friend
19. Barry Davie, Is there running in the class, I’ll just do a 5 miler to warm up!
20. Stevie King, Doing the Master Cross Country should be interesting!
21. Malcolm Weir, works away hard
22. ?

See you on Monday Wednesday 5.30 or 6.45 next week

Posted under Circuit Classes

Thanks for the 31 people who turned up last night, we had Stuart who came back to take after a few months out of the class and Johnny who came as his first attempt, who quoted that he never thought he would enjoy running due to the effects inbetween!

Set up was that the room was divided into 2 halfs by Reebok steps then our first minute would be to run for that minute followed by a demo and a resistence exercise from yours truely!

As the time would go on, we would decrease the Cardio Vascular running time and increase the resistence time depedant on how the classes energy levels were.  It seemed to work pretty well with a good few pieces of feedback.

Friday class 6pm

Looking for Names

Appointments for Massage Sports Injury

Saturday afternoon and Friday working from home check available appointments.

Classes back on as normal next week.

Posted under personal trainer, massage therapist