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

To view my diary go to the Pages Column then Available appointments.

Posted under Massage/Injury Therapy, News

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Posted under Circuit Class People, Ultra Running

http://www.scottishathletics.org.uk/index.php?p=17&itemType=news&itemId=4512

Posted under Ultra Running

• Gail Murdoch get’s a PB, previously 9.02 today managed this beast of a course in 8.56, she also was Scotland’s 2nd counter in the team event after Lucy Colquoun.
• 100k course Profile & Map
• Lucy’s was 3rd getting an individual bronze and coming in around the 7.30mark
• Still awaiting on the other Scottish girls!
• Jez Bragg won the win’s title in Professional style, being 2nd for most of the race and timing his final burst to win in 7.04 approximately.
• rest of the imformation shall follow soon!

Posted under Circuit Class People

Thanks to:Darren & Melissa O’Gorman, Hazel & Don Williamson, Malcolm & Andrew Smith, Graham Birse, Tony Smith & Katrina Pugh.

Unfortunately we loss Andrew to University from next week on, we wish him well for his studies and thank him for his commitment over the past few months at coming to and in the classes!  43 Pictures have been uploaded on my Picture Gallery which you can see a Slide Show!

Posted under Beach Training Sessions

• beach session is on as normal tomorrow 7 people have proposed so far, Stirling 10k has affected the numbers slightly.
• all sessions are back to normal next including the 2nd class on Wed
• my appointment diary has been updated for the whole of next week

Next week

• Mon, running in the morning, working in the afternoon from home, Classes at night.
• Tues, Have a Physio’s appt at Carnegie Clinic then the family all have a Dentist trip, Pitravie Track for a track session
• Wed running morning, meeting with Active Kids and NHS staff, After schools club in Oakley then Classes in Charlestown
• Thurs no running in morning, working from home, 3mile time trial 7pm
• Fri, working from home probably day off running
• Sat, beach session then off to Glasgow for relay race in Houston and see Mum in law.
• Sun, up to East Neuk 10k 

Posted under Tommy's Tasks

After yesterday’s slightly easier session running at 7.23min miles for 11 miles in great summery conditions I can confess that I was pretty tired today, mentally not physically I put off the session until the afternoon which is not a good thing as I knew Saturday I would be running 2x7miles to the beach at Aberdour and back so leaving the session until post 4pm would be leaving less recovery for the 14, Anyway once I got started I felt not to bad, had a good 3 minute recovery I never quite got to my intended finish position which was my orginal start postion, see the session was next to Dulloch’s tesco store in Dunfermline half a mile from my front door.

The harriers done the session on Tuesday doing 3x8mins session which I missed out on getting back to the start by 250metres every time, so I thought I would add an extra minute on to see where I would land up!

The second and third sessions were better, maybe because I had woke up by this point.

Stats are as follows:

•  rep no    time        distance       aver speed(min miling)
• 1                9mins     1.63miles     5.31
• 2                9mins     1.66miles     5.24
• 3                9mins     1.66miles     5.26

A great session, interesting of I can increase the number of reps next week!

Stats can be found HERE

Posted under Daily Training

1. Lois bell
2. Sharon McKenzie
3. Claire howie
4. Paul McPherson
5. darren o’gorman
6. gerry seydak
7. isabel carmichael
8. graham birse
9. lorna mackenzie
10. maryann lawrence
11. iain cormack

Mellisa O’gorman send her apologises via her husband Darren who was at the class!

Posted under Circuit Classes

Posted under Ultra Running

Women’s 24-Hour Race

Posted under Ultra Running

Commonwealth Championships - Men’s 24hr Race

Posted under Ultra Running

 Keep me posted if you would like to come along!

So proposed for tonight! updated 4.23pm

1. Lois bell
2. Sharon McKenzie
3. Claire howie
4. Paul McPherson
5. darren o’gorman
6. mellisa o’gorman
7. gerry seydak
8. isabel carmichael
9. graham birse

Saturday morning down at Aberdour’s Silver Sands

So Far Proposed

1. katrina pugh
2. hazel williamson
3. don williamson
4. andrew smith
5. malcolm smith
6. tony smith

Good Luck to Martin Mcnellis & Isabel Carmichael for Sunday’s Stirling 10k! Anybody else doing anything else let me know so I can give you a mention!

Posted under Beach Training Sessions, Circuit Class People, Circuit Classes

The latest update from the course as at 9am is that Pauline Walker is currently 8th lady having completed just over 174km. Lynne Kuz is in 11th position having reached 166km and Fiona Rennie is 15th lady on 154km. The leading lady after 21 hours of running is England’s Sharon Gayter who has reached 200km.

In the men’s race, Richie Cunningham is currently 15th overall having ran 169km. Steven Mason and William Sichel who are both in the Scottish team have reached 210km and 188km respectively. The men’s leader is Australia’s Martin Fryer who has clocked up 222km

Posted under Ultra Running

A quick phone call from Gail after 5 and a half of running and Lynne is feeling heavy legged and going through a bad patch, she is currently lying 5th, clubmate Pauline Walker is currently lying 2nd and feeling ok.

Fellow Harrier Ritchie Cunningham has sore feet changed his shoes and generally not himself at the moment, a long way to go thought, 20 hours, shall update you when I can.

I have 2 Customers at 6 & 8pm tonight.

Went out a run with Ryan this afternoon, he done well up to 5 miles clocking an average 6.57min miles when we hit the hill which lasts for best part of 2 miles the wheels started to grind a bit, he ploughed on and we covered the 11 mile course in 1.22. averaging 7.28min miles

Posted under Circuit Classes

Here are a few: A slideshow is also available on the Flicker section of the site

Posted under Circuit Classes

As 5 members of the 2nd class are Running for Scotland and doing support! Please note as per the Circuit Class information page, if your name is proposed and you cancel after 3pm or don’t show, the charge for the class still stands, as I have to pay for the room hire, so if your not able to make it contact me before 3pm on the day of the class.

If your wish to come along to the class and your name is not below, text me after 2pm as I shall be out and away from my desktop!

Proposed so far!

1. mark connelly
2. jamie garvie
3. nick west
4. lydia west
5. jim
6. duncan brown
7. archie duncan
8. darren o’gorman
9. campbell reid
10. steve mackenzie
11. tony smith
12. liz henderson
13. martin mcnellis

Lois Bell?

Posted under Circuit Classes

• Sunday Race 10miler, 58.19, 5th, details  result
• Mon, 11miler managed to get under 7min miles, details 
• Tues Club Session 3x8min session with 3min recovery, details

Posted under Daily Training

Running into London’s Trafalgar Square on Tuesday, Eddie Izzard took the last of 1.6m steps, from the 43 marathons he has completed in 51 days.

He has run at least 27 miles a day, six days a week, over the past seven weeks, covering more than 1,110 miles of England, Wales, Northern Ireland and Scotland.

More Details and a video HERE

Posted under Health Articles

Exercising together appears to increase the level of the feel-good endorphin hormones naturally released during physical exertion, a study suggests.

More Details here

Posted under Health Articles

As Entires have reached their 1000 mark details of which can be found HERE

East Neuk 10k  Sunday 27th 11am has a race limit of 350 at the moment they have 203 places left! Details can be found here

Posted under Race Info