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

• Shall be taking place at 6pm at Aberdour’s Silver Sands beach details on how to get there are on the link below
• The Format of the class shall be made with the People who turn up, whatever happens it shall be 40mins
• Please keep me posted of your likely attendance
• No Saturday session as the whole family are going up to see me run the Lairig Ghru in the Cairngorms
• http://maps.google.co.uk/maps/ms?ie=UTF8&hl=en&msa=0&msid=105852098563539908529.00045732ff1b8f2b67ab0&z=11

Posted under Beach Training Sessions

There has been a lot of call off this week through one thing and other I hope over the next weeks the numbers shall come back up to their normal participation. I shall be leaflet dropping and emailing over the next few weeks!

Thanks to:   

session was 75 secs running 15 secs rest 75 secs working on the step with barbells and dumbells!

Posted under Circuit Classes

Map, splits etc are on http://connect.garmin.com/activity/7241174

Last run in preparation for the Lairig Ghru!

Posted under Daily Training

Format tonight: there shall be apparatus set up in the spare room and stage with cones on the main floor.

6-7 shall be running for 75secs then we have 17 secs to change postion then we shall have 6-7 people on a different piece of apparatus doing 75 secs working a different muscle part.

Details of who has proposed so far:

Posted under Circuit Classes

Yesterday Tuesday saw the conclusion of the week long trial at Dunfermline Sherriff Court, the Jury were send away at 11am to come to a verdict which  we finally reached after 4hours on all charges which I might say was pretty damn hard.

This mucked up my plans of a  long run before my appointments that night,  this morning due to the weather I shall not be attending the nursery and working with the youngsters as it’s raining, so this gives me the oppourtunity to run just now with the class on tonight at Queenshall. With a few appointments maybe thrown in on the way in the time that I’m out.

This long run is a bit close to the race 72-73hours away but I shall be taking my time for the first 15miles averaging about 7.30 pace probably.

Starting at 9.15 back in for dinner time!

Posted under Tommy's Tales

Details of all who turned up on Monday night

Posted under Circuit Classes

On the run to get to Court for Jury service then back home to do a long 3 hour run.

A wee note of the 10 & 4 people who turned up last night shall be made when I get in.

Classes on tomorrow night as normal hope you can make a note of who has already proposed shall be up some time today!

Any feedback or comments email or text me!

Posted under Circuit Classes

I can still take names if you would like to come but please let me know so I don’t affect or delay the class.

So far:

Posted under Circuit Classes

• Mon 15th, Camdean Community Center, 5.45 & 7pm. 50% Cardio 50% Matted Session.
• Wed 17th, Queenshall, Charlestown, 5.45 & 7pm 50% Cardio 50% Resistence Workout
• Fri 19th, Silver Sands, Aberdour 6pm, Again 50% Cardio 50% Resistence work

Need a big push of effort as the http://www.westhighlandwayrace.org/ starts at 1am Saturday morning and we are losing Lynne Kuz and Gail Murdoch two top attenders who are Tapering down for the event. A few guys have phoned in today due to getting some bad news today and a few are on holiday so please make an extra effort to come along! Details of who has proposed so far:

Posted under Beach Training Sessions, Circuit Classes

Many thanks to all the guys that turned up yesterday for a Sunny 40min Cardio session.  The session was broken into 4, 10 min intervals with a 2 min recovery in between.

On session 2 and 4 I tagged how many laps each person done here are the results:

129 Pictures from this beach are Available on a Slideshow by going to the PAGES column then Picture Gallery.

Posted under Beach Training Sessions

Pictures and details to follow tomorrow morning Sunday!

Thanks to the guys listed below! More details to follow!

Posted under Beach Training Sessions

• Distance 23.39miles
• Time 2.49.33
• Average min miles for duration 7min 14 secs
• Best Mile 6.20 min mile

Details or effort/maps/splits:

http://connect.garmin.com/activity/7101100

After a brilliant session at the Beach played with the boys at football for 30mins as the weather was great and Aberdour beach in the sun is super.  Then plenty of water bar of tablet then ready to go. Set off about 1220pm.

The plan was to go over the coastal path towards Charlestown then see where we went from there, considerations: distance on the watch and how I would be feeling at that particular time.  The plan was to run 26.2 miles or 3 hours or whatever came first.

Things were going very well for the first 10miles no problems, I got down to Rosyth Dockyard and over to HMS Caledonia around half way in about 1.32 still brilliant, got to 15miles just outside Torryburn where I recognised Ken Walker(Sue husband, Robbie and Lizzie Dad) on his bike I could see him pull his brakes to talk to me, I knew I should have carried on but that would have been ignorant, he had been out for 26miles and had about 3-4 to go, to home he must have saw I was a bit low on liquid so he gave me his remaining Flat Ginger Beer which never touched the sides, we chatted for a minute then I tried to go again.  My problem was the rubbing between my legs which I could feel after stopping, I stopped the watch stretched for 5 mins then started limping again to get myself going.

This was mentally tough here, if it wasn’t for the fact my overall condition was so good that I might have thrown in the towel. Anyway I still had 11miles to go, after about 2mins of limping(need to check the pace here), probably a lot slower, I started back through Torryburn up towards Cairneyhill, I never had a top on and I could a few wee ones saying Daddy that man’s half naked, which followed by a disapproving look from the adult, at this point I was mentally tired my body was low on fluid and I could have done with some calories with me on hindsight.

Got up to Crossford, still not bad physically but it’s hard climbing especially after 20miles then climbing into the town center towards the Firestation, got to the Police station in Dunfermline and I decided to take the cycle path towards Queen Margaret Hospital which would be quieter, I was feeling low in sugar but mechanically body was still functioning fine, got up past the hosiptal half a mile to go, I knew at this stage probably earlier I couldn’t do the 26miles or the 3 hours as I never had the calories and I was not trying to be a hero by killing myself, I had done pretty well without food or water so nearing home I got to nearly 23 and a half so I thought enought’s enought, I was pleased at my efforts now it was time to limp home and last 500 meters.

The burning between my legs is really sore, mechanically I can still move without limitation but I need to keep an eye on my right calf as the achillis is tender to touch so the roller shall be out tomorrow. 

My weakness is running over 3 hours so I wish to give it another go the plan next week is no 14 milers that’s easy I shall be cycling rather than running to keep my legs mobile then Tuesday morning I plan to run 3 hours plus 7.15-7.30pace, then cycle easy until Friday night

Posted under Daily Training

Session, (1)check out the course, (2)warm up (3) 3 min stretches, then 10mins running 2mins rest, 4 times. Total training time 40mins.

Location of the session can be found if you go to the Home Page, then Pages column, then Where to find us.

Posted under Beach Training Sessions

Many thanks to the circuiteers noted below who cam along to the Matted Class this evening, after a few people had stated that their necks, back and shoulders have been killing them this week due to the Mon and Wed classes I thought I would overload the ABS tonight rather than the shoulders! Hope it worked….anyway thanks to:

Posted under Circuit Classes

To date these are the Proposed Circuiteers for today and tomorrow’s classes, I’ve had no other communication to state otherwise so if this is wrong please let me know:

I’ve just received a text that Tiler’s have been in and the Hall main or side or both are a mess so I’m off down shortly to investigate.  The class shall be going ahead as normal!!!!!

Posted under Circuit Classes

After taking the day off yesterday due to being tired I was feeling refreshed that night being Thursday doing my appointments from home finishing at 10pm.

Went to bed relatively early compared to my normal time so I could be slightly more refreshed for an early morning run before Jury service started at 1030 on the Friday morning.

Went out and I knew although I never ran yesterday I had a good feeling I was going to be tight to start, which I was so I said to myself just run to how you feel and enjoy it.

I did just that and I wish I had taken my camera because the weather was great the air felt pure there was a brilliant breeze blowing, it was just great to be alive, done my 10miles which came in at 72mins 34 secs climbing over 1200ft(400meters) average page was 7.15mins per mile with a best per mile of 5.47. Details here http://connect.garmin.com/activity/7047069 .

Tomorrow’s plan is between 14-20 with Sunday(one option is 4 Legs of Devils Burden) basically 3-4hours running.

Posted under Daily Training

Names proposed so far:

This shall be updated this evening.

Off to jury service soon, never got to bed late so my proposed run for today I cancelled too tired and legs feeling it doing 56miles in the last 4days

Posted under Circuit Classes, Daily Training, Tommy's Tales

• Sent their apologises Val McAulay, Campbell Reid
• Many thanks to:

Good to see Paul Franklin back after becoming a Dad again, same goes out to Mike Valente on his return back to the classes from a family break away last week.

Posted under Circuit Classes

• Try to get 17miles in which shall take me the best part of 2 hours
• To be at Jury service for 11 for a 1115 start, finish around 4pm
• 4 appts to see tomorrow night finishing about 10pm

Friday

• 10am-4pm Jury Duty
• 4.45pm 10x Half mile reps to the class 1min walk recovery
• 6-7pm Class Queenshall, Charlestown

Posted under Tommy's Tales

Had a small window of oppourtunity to run down and back up from the class. I never knew it was a climb of over 400 meters that’s the same as climbing West Lomond! 6 miles there

• http://connect.garmin.com/activity/6868774 Felt relaxed, and easy 6.16min miles average pace, 37mins 37secs.
• I was pretty tired so I decided to do a planned 7 minute  miles pace and I had to hobble for the first 100 meters as I have a hugh blister on the sole of my left foot. Details below, pace was great the watch looks after that.
•  http://connect.garmin.com/activity/6868794

Posted under Daily Training