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

Just back from bonnie Aviemore all the family had a great time, see you tonight!

Classes this week are all as usual including Saturday!

Posted under Circuit Classes

Can be made by calling me direct, as the Family are away for a few days and shall return on Monday afternoon.

Away up to Aviemore to take part in the Half Marathon.

In the background Simon Pride who has represented his country in the last commonwealth marathon for Scotland(Sub 2.17)marathon man

Posted under News

Many thanks to:

1. martin mcnellis
2. eillen mcnellis
3. archie duncan
4. tony smith
5. graham birse
6. jamie garvie

7pm class

1. val mcaulay
2. lois bell
3. andrew bell
4. becky stenton
5. paula lambert
6. katharine isherwood
7. lynne kuz
8. simon kuz
9. john fulham

The session was more of a Matted session last night with an option for running in the second group the first group never got the option they were keen beans!

Off on holiday after tonight Classes back to normal next week!

Posted under Circuit Classes

Wednesday I wanted to ease off the gas a bit today and have a final speed session Thursday with Friday and Saturday doing virtually nothing, I had intended just to go for 6 on the road but I was feeling really good and strong so I decided to go a bit further and do the Loch Fitty route, slightly earlier Maryann and I went out with the kids on their bikes and done just under 3.5miles.

My intention today was to go off road for a bit and keep my Heart Rate under 150BPM http://connect.garmin.com/activity/16192035

Posted under Daily Training

11miles, 1000feet of climbing, average pace 6.29min miles, 71min 20secs

http://connect.garmin.com/activity/16088082

Posted under Daily Training

5.45pm

1. duncan brown
2. martin mcnellis
3. eileen mcnellis
4. archie duncan
5. tony smith
6. graham birse
7. jamie garvie
8. alessandro
9. suzanne

7pm

1. val mcaulay
2. lois bell
3. andrew bell
4. becky stenton
5. paula lambert
6. katherine isherwood
7. lynne kuz
8. simon kuz
9. john fulham

Posted under personal trainer, massage therapist

1. gordon pryde,
2. colin reid, 
3. jamie garvie
4. ricky connelly
5. pete mitchell
6. judith dobson
7. archie duncan
8. sue walker
9. alessandro
10. suzzanne russell
11. duncan brown
12. graham birse
13. lorna mackenzie
14. steve mackenzie

7pm

1. becky stenton
2. paula lambert
3. helen kane
4. hazel williamson
5. simon kuz
6. lynne kuz
7. mairi crombie
8. derek johnstone
9. campbell logan 
10. don williamson
11. iain cormack
12. gerry seydak
13. john fulham
14. maryann lawrence

Posted under Circuit Classes

That you are not going to use? As I have potentially have one person interested in paying for your number.

Posted under Race Info

http://www.portobellorunners.co.uk/skyline09.htm 111009

Posted under Photos, Post Race Feedback, Race Info

A big jump in the second class this past few hours!

5.45pm Class

1. gordon pryde
2. colin reid
3. jamie garvie
4. ricky connelly
5. pete mitchell
6. judith dobson
7. archie duncan
8. sue walker
9. alessandro
10. suzzanne russell
11. duncan brown
12. graham birse
13. gerry seydak

7pm

1. becky stenton
2. paula lambert
3. helen kane
4. katrina pugh
5. hazel williamson
6. simon kuz
7. lynne kuz
8. mairi crombie
9. sharon mckenzie
10. campbell logan plus friends
11. don williamson
12. iain cormack
13. john fulham

Posted under Circuit Classes

A snippit of what Lynne Kuz and Gail Murdoch do during the longest day of the year can be found HERE The 95mile West Highland Way race that runners do in one go from 1am in the morning before the cut off in 35 hours, record is held in under 16. Carnegie Harrier and Local Inverkeithing runner and good friend Scott Bradley won the event this year in 16hrs 12 mins with another good friend Richie Cunningham also Carnegie coming in 3rd position. It’s pretty interesting stuff, the training, the food, the support you need for the race and feedback from the runners.

Posted under Health Articles

Scotland’s most comprehensive range of inov-8 products is now available in-store at Run4It Glasgow Tiso and online. Run4it, based in Glasgow Tiso’s Outdoor Experience store have expanded their inov-8 range and will be having an open day on Saturday 31st October, from 10am – 4pm. Come along and chat with guys from team inov-8 about inov-8 products and off-road running. Also anyone who purchases a pair of shoes on the day will receive a FREE pair of socks!

Posted under News

Appointments

This week there is only 16 available appointments from Mon through until Thursday last thing.  The family shall be taking a wee break up north from early Friday being back for the Monday night class the following Monday 19th Oct.

These appts have been uploaded onto the site for viewing and potential booking.

I plan to discount all weekday appointments by 25% if the appointment starts before 5pm this discount starts immediately

Classes

Only classes that are affected are this Friday 16th & Saturday 17th

Posted under News

Planned half marathon training run with the Club, 13 or so Harriers turned up, sunny morning a wee brezze which I knew it was going to get hot later on, had taken on plenty of fluids and to my surprize young John Hargreaves had turned up(Great young tall runner from Kelty who is a great talent who has never forfilled his potential)

After 15mins of waiting about we were off down the Glen towards Limekilns a few 7.30 miles nice talking pace then I led a 7min towards HMS Calendonia, got down towards Deep Sea World and young John opened up the pace going up the hill, I thought great a chance to open up and see how much damage I’ve done to the legs from yesterday, felt pretty good and strong for the remaining 5-6miles, it was a hard course if you check the elevation, lap splits and course.

Posted under Post Race Feedback

This afternoon Sat 10th October was the Prestonpans Crosscountry Relays for both woman and men the difference for both are that 4 men run as a team as a opposed 3 for the women.

A 45 min journey over from Dunfermline was made worse by not taking a note of the place I was going which ended up getting Maryann more stressed thus leaving me more stressed before arriving just after the start at 2.40pm, a great day for running a wee brezze sun was shinning and the course was very dry, the course is not very thought provoking, round the perimeter of fields with no real technical undulations to think about so it was pretty boring, road runners hated the middle section which was running round a farmers field which had a chance of a twist in the old ankle if you weren’t carefull.  As soon as I turned up the plan was to recce the course, although I had done it last year with experience you always expect a surprise.  I had started to run up to the said middle section(farmers field) where a Lothian runner kept running on the track he was going instead of turning left, I shouted him back, maybe his fault as there were markers but no marshalls, the course was pretty diluted for marshall in the farmers field area but hey that’s life and what recce’s are for, got my bearings and made my way to the start, I had been wearing my fell shoes which were 3 times heavier than the spikes and I forgot I had brought my spikes so asking a team mate for his was taking a risk but it paid off!

Our first runner Lewis Lawson came in 20th position handing onto Ian Stewart who pulled us to 15th, Allan Fothingham took another place and I managed to pull 2 for a final 12th position.

My stats were 5.04 1st mile, 5.32 2nd and 2.36 last half mile details here 

Details of all the days, Results HERE

Posted under Post Race Feedback

Half the field which we are used to for a normal Saturday session which was partly due to last weeks Loch Ness Marathon were on the beach this morning. After last night’s heavy rain I thought we might we rained out however the sun did made an appearance for me setting up at 9.15, the weather held out just, it was very changable during the hour, a bit warm to start off with but a wee breeze did help the runners , I chose not to run this morning due to a running commitment in the afternoon for my club Carnegie Harriers in the First of this years Cross Country Relays in Prestonpans.

Thanks to

1.david mathieson
2.susan mathieson
3.don williamson
4.helen kane
5.hazel williamson
6.hannah norman, 1st time at the session
7.claire howie

Posted under Beach Training Sessions

1.lynne kuz
2.simon kuz
3.gail murdoch
4.lois bell
5.nick west
6.isabel carmichael
7.stevie king
8.helen kane
9.stevie mackenzie
10.lorna mackenzie
11.peter humphries
12.martin mcnellis
13.eilleen mcnellis
14.mairi crombie
15.gerry seydak

Posted under Circuit Classes

Matted session 90secs on 30off for 45.30mins at Camdean Community Centre 6pm, Primrose Lane, Rosyth.

1. lynne kuz
2. simon kuz
3. gail murdoch
4. lois bell
5. nick west
6. isabel carmichael
7. stevie king
8. helen kane
9. stevie mackenzie
10. lorna mackenzie
11. peter humphries
12. martin mcnellis

Saturday 10am Beach session Silver Sands Aberdour

1. david mathieson
2. susan mathieson
3. darren o’gorman
4. helen kane
5. malcolm smith
6. hannah norman
7. claire howie

Posted under Beach Training Sessions, Circuit Classes

Just to advise that there shall be no classes next Friday 16th or Saturday 17th October as we shall be up in Aviemore for a few days break we shall be coming back to do the classes on the 19th.

While were up there we shall taking in the Aviemore Half Marathon

Picture of Tommy at last years Event

Posted under News

Circuit A was a wee bit of running with some partner assited AB work, Circuit B was a conventional normal set up using the Barbells, Dumbells etcs, doing 8 Circuits on one Circuit then moving over to the next.  Great to see 3 new faces with 2 for the first time at Queenshall!, next class Friday 6pm Mats only.

Thanks to:

1. nick west
2. alison west
3. duncan brown
4. martin mcnellis
5. eillen mcnellis
6. lorna mackenzie
7. steve mackenzie
8. archie duncan
9. darren o’gorman
10. sue walker
11. lynne kuz
12. simon kuz
13. gail murdoch
14. stevie king
15. val mcaulay
16. lois bell
17. andrew bell
18. graham birse
19. and new faces becky stenton
20. suzzanne
21. katharine isherwood
22. alessandro
23. paula lambert

Posted under Circuit Classes