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

Posted under Circuit Classes

Adventure Races

Fri 28 May 10 – iROC – Race
iROC is an innovative and exciting adventure racing weekend in the Durham Dales featuring six different races that will include mountain biking, running and orienteering.

Challenge Events

Sat 13 Mar 10 – Grindleford Gallop
A 21 mile circular route through some of Derbyshire’s finest countryside. Open to both walkers and runners. Please enter early to avoid disappointment. This is a very popular event that sold out two weeks before the closing date in 2009!

Sat 5 Jun 10 – Wharfedale Marathon Events
The Off-Road Marathon & the Rugger Ramble Challenge Walk are a must for those who enjoy a serious outdoor challenge. The 25 & 13 mile options give participants & families the opportunity to enjoy a great day out in some of Wharfedale’s finest scenery.

Sat 5 Jun 10 – Wharfedale Rugger Ramble
The Off-Road Marathon & the Rugger Ramble Challenge Walk are a must for those who enjoy a serious outdoor challenge. The 25 & 13 mile options give participants & families the opportunity to enjoy a great day out in some of Wharfedale’s finest scenery.

Sat 12 Jun 10 – Mourne Way Marathon
5 ways to enjoy the Mourne Area of Outstanding Natural Beauty which is a unique, largely granite, landscape shaped by ice & man, with stunning vistas of coast, sea and countryside & all competitors will get a chance to take in these sights along the route

Sat 26 Jun 10 – Scottish Widows Parish Walk
The Parish Walk is one of the oldest sporting events on the Isle of Man. To complete the course you have to walk 85 miles, calling in at each of the Island’s 17 parish churches. But for most, the challenge is to see just how many churches they can reach.

Cyclosportives

Sun 14 Mar 10 – Jodrell Bank Cyclosportive
Early Season Cyclosportive around the Cheshire lanes. Three distances 30, 50 & 80 miles to suit all levels. Relatively flat route with a few small bumps. Good quality roads through a picturesque route passing the famous Jodrell Bank Telescope.

Sun 14 Mar 10 – Spring Onion Cyclosportive
THE SPRING ONION – It sure will make your eyes water – A Fabulous route over the North Downs, Leith Hill, Forrest Green, Wallis Wood, Bedham Hill, Wisborough Green, Kirdford, Hascombe, Albury, Coombe Bottom Climb and back to Leatherhead Leisure Centre.

Sun 21 Mar 10 – The Burgess Hill Springtime Classic
The Burgess Hill Springtime Classic is SRS Events opening event of 2010 series. All three routes take in the wonderfully scenic roads of Ashdown Forest with the longest ride of 71 miles taking in hills such as Kidds Hill and the infamous Cobb lane hill.

Sun 11 Apr 10 – Essex Roads Spring Lambs
Taking in some sharp climbs & remote lanes, the Spring Lambs loops around Essex. Incorporating the rolling hills to the west before heading north to the undulations below Thaxted. Then dropping SE to the mighty North Hill & a westward return to Billericay

Sun 11 Apr 10 – The Chiltern Big and Little Dippers
Taking in the Thames valley, Chilterns and Oxfordshire countryside – breathtaking. A small climb after the first 4kms to get the legs going and warmed up and regular climbs from then on. Passes many locations where Chitty Chitty Bang Bang was filmed!

Mon 12 Apr 10 – MercuryCycleCoaching Training Camp
Join Terry Bell and Dave Lloyd for our second annual training camp held in the beautiful and stunning south Lake District, for 7 days of superb preparatory training and learn under expert tutors how to tackle its most famous mountain passes.

Sun 18 Apr 10 – The Howgill Hammer
The Howgill Hammer is a fabulous new sportive that has something for all riders. Demanding climbs & fast descents through beautiful countryside. Local riders have enjoyed these stunning rides for years, a classic sportive & one for the calendar this year.

Sat 24 Apr 10 – Discover Rutland CiCLE Tour
The second edition of ‘The Discover Rutland CiCLE Tour’ now benefits from CHIP TIMING. It has 2 routes (100 or 50 miles) which will challenge even the toughest riders with short steep climbs & hard riding throughout.

Sat 24 Apr 10 – Tour Of The Peak District
100 & 50 mile routes through the breath taking scenery of the Peak District. It starts & finishes at Darley Moor Motor Racing Circuit. A professionally run event with well stocked Feed Stations, Electronic Timing, well marked Routes & post event Hot Food

Sun 25 Apr 10 – The Brian Robinson Challenge
The scene is set for a 75 mile roller coaster ride starting near Huddersfield & through the scenery made famous by BBCs Last of the Summer Wine taking in some of the country’s most iconic climbs, including Holme Moss, before finishing with a fast descent.

Sun 25 Apr 10 – Wrynose or Bust
Two great routes starting near Lancaster. The first is a very tough but achievable route of 112 miles through the Lakes including Wrynose Pass, alternatively there is a moderately easy 50 miler around Morecambe Bay to Grange returning via Cartmel

Sun 2 May 10 – The Cumbrian Killer
The Cumbrian Killer takes in some of the legendary climbs of the English Lake District, with approximately 5000 M of climbing & over 100 miles through superb mountain scenery. Destined to be a classic appealing to Riders who relish a magnificent challenge

Sun 2 May 10 – Tour de Weald
The second Cyclosportive in the SRS Events series. The Tour de Weald Cyclosportive takes riders on a discovery of the mostly unknown roads of the lower Weald. This event is raising funds for the Brighton Heart Charity.

Sat 8 May 10 – Bealach Beag
The Bealach Beag starts & finishes in Shieldaig. The 70Km route with 1800m of ascent goes over Bealach-na-Ba, the UK’s biggest road climb at 626m from sea level in 10km. The Applecross Peninsula is renowned as a gem in Scotland’s crown of natural wonders.

Sun 9 May 10 – Hampshire Hilly Hundred
100 miles/76 miles of near traffic-free cycling through unspoiled countryside, taking in a variety of challenging climbs – from drags to short sharp shocks to big hills, notably Watership Down, in all almost 2400m of ascending.

Sat 22 May 10 – Keswick Sportive
A brand new sportive taking in some challenging & spectacular Lakeland climbs. Held in conjunction with the Keswick Mountain Festival. The main route includes the Whinlatter, Newlands & Honister passes – each climbed twice & from a different direction.

Sun 23 May 10 – Pearson 150
To celebrate the 150th anniversary of Pearson Cycle Specialists this will be a sportive to challenge all levels of rider. Two routes – one 150km and one 75km through the leafy lanes of Surrey and Sussex taking in some modest lumps on the way.

Sat 29 May 10 – Skye Cyclosportive
Riders really will feel that they are on the edge of the world as the routes go around the wild and beautiful Trotternish Peninsula right at the Northern tip of Skye. The road follows the peninsula between the cliffs of the Quaraing and the Atlantic Ocean

Sun 6 Jun 10 – Chiltern 100
3 routes through fantastic red kite country in the Chilterns. Stunning views. All the classic climbs in the Chilterns including Bison, Ivinghoe Beacon, Whiteleaf, Watlington and many more. Fully signed quiet route starts/finishes at Great Missenden.

Sun 6 Jun 10 – Lancaster CC – Le Terrier
45 or 80 miles on quiet roads in the Forest of Bowland. The 45 mile route takes in Jubilee Towers with over 1,500m of ascent – a wee terrier! The 80 mile route, with over 2,600m of ascent, finishes through Wray, Roeburndale, Scout Camp and Stocka Bank!

Sat 12 Jun 10 – Cairngorm Mountain Cyclosportive
The UKs highest event on public roads (632m). The route undulates through beautiful forest and moorland, passing some of the world’s most famous whisky distilleries, before a final lung-bursting 350m climb back up to the finish. 50 or 100 mile route.

Sun 13 Jun 10 – The Rivington 100
A 100 mile (or 52 Mile) ride through the stunning countryside of Lancashire & Bowland Forest. The route includes many famous climbs such as the Nick of Pendle as used in the tour of Britain and also some sections of the Commonwealth Games Road Race 2002.

Sun 13 Jun 10 – Tour Of Pembrokeshire
Another opportunity to RIDE AND ENJOY the scenic challenge of the county of Pembrokeshire. For 2010 there is a new 85 mile route to complement the classic 117 and 63 mile routes – along with other exciting changes. See you there!!

Duathlons

Sun 14 Mar 10 – Grizedale Off Road Duathlon
Run / Bike / Run – A challenging new off road event in Grizedale Forest near Hawkshead. The event consists of a 6.5km trail run, followed by a 25km MTB incorporating the North Face Trail, finishing with a final 6.5km trail run.

Sun 18 Apr 10 – Borrowdale Duathlon
Run / Bike / Run – A challenging new off road event in Borrowdale. The event consists of a 8km trail run, followed by a 44km Road Bike route taking in the climbs of Whinlatter & Honister passes finishing with a final 4km trail run.

Fell Races

Sat 24 Apr 10 – Three Peaks Fell Race
The Three Peaks Race, which traverses Pen-y-ghent, Ingleborough & Whernside, is one of the oldest, most famous and best organised fell races in Britain. The Race covers 24 miles of the most rugged and spectacular countryside in the Yorkshire Dales.

Long Distance Walking Events

Sat 6 Mar 10 – 18th Trollers Trot
25 mile walk/run/jog from Upper Wharfedale School, Threshfield in the picturesque setting of the Yorkshire Dales National Park. An Alternative routes of 12 miles is available for walkers only. Certificates for all who finish in under 11 hours.

Sat 13 Mar 10 – Lunesdale Walks
Come and enjoy the lovely Lune Valley with fine views. The route is by river, farmland, footpaths, tracks and lanes.

Sat 10 Apr 10 – Spring into Old Hutton
There will be three loops 10.5, 7.6 and 5.5 miles. On your return to the village hall each time there will be refreshments provided by the Ladies of the village. The route is over low fell, farm, common land, access land and country lanes.

Sun 11 Apr 10 – By Lake, Ridge and Wainwright
We’re pleased to announce the revival of an old favourite in the Lakeland Mountains, 23.5 miles with 7,300ft of ascent. A challenging route including High Spy, Newlands Valley, Hindscarth, Robinson, Buttermere Valley, Haystacks, Honister Hause & Dale Head

Sat 17 Apr 10 – Grasmere Fells and Tarns
A new walk taking in some of the fells and tarns around Grasmere including Alcock Tarn, Fairfield, Helm Crag, Easdale Tarn, Blea Rigg & Loughrigg. Proceeds to Motor Neurone Disease Association & Grasmere First Responders.

Sat 29 May 10 – Heart of Scotland 100
The event will start and finish at the Drill Hall, Dunkeld, starting at 10am on Saturday 29th May and finishing at 10am on Monday 31st May. Runners and fast walkers may start at noon or 2.00pm

Sat 19 Jun 10 – The Malvern Midsummer Marathon
A scenic walk from the Wyche School near Malvern. This circular walk is a challenging 26 mile cross country route covering most of the Malvern Hills & surrounding area. A challenging event through some of the most beautiful scenery in southern England.

Sat 19 Jun 10 – Three Rings Of Shap
‘An Outstanding Event’, ‘A Proper Challenge Walk’, ‘Rhubarb Crumble to die for’ – The main Challenge of the Three Rings of Shap is to complete all three Rings (a distance of 100 Km) within 26 hours. but you are welcome to try just 1 or 2 rings.

Mountain Bike Events

Sun 21 Mar 10 – Altura Whinlatter MTB Challenge
A cross country MTB endurance event starting and finishing in Whinlatter Forest Park. The course will take in everything the area has to offer from forest trails to mountain tracks. A full and half enduro options are offered for 2010.

Sun 13 Jun 10 – The Marin Roughride
The most laidback moorland romp of a mountain bike ride in the UK, stunning views and a tiny town chock full of real ale pubs. Loads of tracks opened just for this one event. We don’t mind what speed you go, you’re here to enjoy yourselves.

Mountain Marathons

Sat 10 Apr 10 – Highlander Mountain Marathon
The Highlander MM is an event for people with a sense of adventure. It follows a traditional two day format, with teams of two navigating through a wonderful Highland wilderness. Enjoy a convivial overnight camp with a hot meal,warm marquee and ceilidh

Sat 12 Jun 10 – Lowe Alpine Mountain Marathon
The LAMM is a 2 day mountain orienteering event for pairs. We have another great new location lined up in one of the classic mountain areas of the Scottish Highlands with a scattering of Munros & Corbetts. Don’t miss out on it or you may regret it later!

Orienteering Events

Fri 2 Apr 10 – JK2010 – Individual (3 days)
The Jan Kjellström Orienteering Festival 2010 is coming back to the South West again, featuring a Sprint O, two individual days and the JK relays. Make JK 2010 your destination at Easter and look forward to four splendid days of orienteering.

Mon 5 Apr 10 – JK2010 – Relay
The Jan Kjellström Orienteering Festival 2010 is coming back to the South West again, featuring a Sprint O, two individual days and the JK relays. Make JK 2010 your destination at Easter and look forward to four splendid days of orienteering.

Sat 1 May 10 – BOC2010 – Individual
The 2010 British Orienteering Championships are being hosted by West Midlands OA on Cannock Chase. Both the individual and relay events will be held in the same area, using the same assembly and car parking field.

Sun 2 May 10 – BOC2010 – Relay
The 2010 British Orienteering Championships are being hosted by West Midlands OA on Cannock Chase. Both the individual and relay events will be held in the same area, using the same assembly and car parking field.

Trail Races

Sun 9 May 10 – Mud Runner – Oblivion
So you think your fit, or perhaps you want to get fit, well, Mud Runner Oblivion is the challenge for you. Set on the Eastnor Castle Estate this is a 6ish mile cross country interspersed with physical challenges of strength, endurance and co-ordination

Posted under Race Info

http://scottishrunningguide.com/news.php/338/no_spring_chicks_at_strathclyde_relays/full

Posted under Post Race Feedback

Posted under Circuit Classes

Our Club www.carnegie-harriers.co.uk are holding their first Time Trial tonight starting at Castle House, Scottish Water next to Dunfermline’s Sky building the troops are leaving the Academy of Sport at 6.30pm and doing a wee warm up towards the start, anyone can take part if your interested either  contact myself or Iain Talyor on 01383 722132 or check out the website.

Posted under Race Info

Going to bed earlier at night has helped me get up early as of late, never made last Thursday morning because of tiredness from my Wed 3 run exploits but this morning managed it which is an improvement.

Started off again pretty slow 7.30min miles I thought to myself I should get that down no problem but I felt it a real struggle this morning, nothing to do with breathing just stiffness in the quads IT band areas, need to get on the roller sometime today, after 15mins thought I wasn’t even going to touch sub 7, it was becoming a real battle which is good first thing in the morning motivating yourself at that time to maintain the pace you done last week this.

Anyway battled the last mile and a half to get it down to 7 on the dot for the 4miles

So far stats are about the same as last week bearing in mind I still have to run this evening.

• Runs 10
• time 4hr 12mins
• miles 36.20
• max run 6miles
• aver run 3.62miles
• ave pace 8.6mph
• avr climbing 118metres
• tonight 6-10miler
• friday 4morning hard 3-4 evening
• sat run to Loch Fitty 3miles, do the race 5miles run back
• sun medium intensity session 60mins minimum up Benarty hill early

Posted under Daily Training

A few cancellations via health issues stopped a half dozen coming last night hope you all get well soon.

Last night I had set up 12 stations, we were not planning any running however the cardio segment came in the form of 6 steps in the centre of the room.  The session 44 mins, the first session was slightly easier 40secs on 20 secs off, the second class 70secs on same recovery.

Thanks to everybody below for coming:

Posted under Circuit Classes

Boys had a Scottish Drama afternoon at their Primary school which Maryann took a half day to come and see. So she looked after Isla in the afternoon, so I could run down to Dunfermline High to train the teachers on their Lunch break.

8 Teachers turn up for the session which was a big drop from last weeks 16.

Left Dunfermline High at 2pm to run the 6.50miles to Inzievar Primary to conduct their Afterschool’s club. There was a westerly wind which I was straight into most of the way, that being said the conditions were perfect for running and as you leave Cairneyhill the rolling 2.5 road up to Oakley the roads are undulating pretty quite and great for running. Average pace was 6.59min miles.

Heading back towards the Circuit class venue in Charlestown at 4.15pm  doing the 5 miles I thought no way would I hold sub 7min miles,  the first mile it was hard to get the legs and pelvis moving but once going I started to get faster and faster at one stage I think I was down to an average of 6.41 pace. Felt good to be finished running for the day and not too tired and before 5pm which helped with the Class set up and my stress levels.

Posted under Daily Training

Posted under Circuit Classes

http://connect.garmin.com/activity/23186809

• 6.20am
• 4miles
• 6.5o average min miles
• 27.20 mins
• 146 metres of climbing

http://connect.garmin.com/activity/23204714

• 3.55pm
• 6miles
• 5.58 average min miles
• 35.49 mins
• 159 metres of climbing

The race at the weekend, Monday’s running and the classes last night were too much for me, too tired to get up so need to make up for it tonight.

Below a Picture fron Sunday’s relay 

Posted under Daily Training, Lawrence Pictures, Photos, Post Race Feedback

Thanks to everybody mentioned below for coming along last night, including Douglas Barr who tried exercise for the first time in 25 years recommended to come by Stevie Mackenzie.

Posted under Circuit Classes

Pictures from Chris Upson can be found on THIS link.

the other 8 pictures from Tommy can be found HERE

My stats from the Race.

• Distance 3.64miles 
• Time 19.29
• Ave Min Miles 5.22
• 3rd fastest of the day
• 1st 18.02 2nd 18.43 

Posted under Photos, Race Info

Maryann ran leg 2 being chased by Circuiteers Gail Murdoch and Andrew Smith, top 2 pictures are in Falkland the start of the race, the 2 underneath and the bottom right picture is 1 minute into the race, the teams of 2 have to climb East Lomond hill towards Ballo Reserviour as you can see in pictures 5&6 of Alison West and Isabel Burnett, the bottom left picture is at Scotlandwell which was the finish of leg 2 start of leg 3 going up Whitecraigs, Bishop and West Lomond.

Carnegie were planning on having a really good team there but the Masters relay was re-scheduled to the day after the Burdens so it was agreed that the Scottish Masters would come first.

Posted under Photos, Post Race Feedback

Posted under Circuit Classes

At Camdean Community Centre, details of who’s proposed shall be uploaded shortly.

Same exercises as last Friday but on for 70 off for 25secs, 45mins workout.

16 & 8 people proposed to come along so far!

All available appointments now up until Sunday 31st January.

Currently trying to upload weekend pictures and results, etc!

Posted under Circuit Classes

16 & 12 Mon, 15 & 10 Wed and 11 Friday.

Remember no Beach session tomorrow as the Family are going up to watch Maryann running LEG 2 of the Relay and cheering on all the runners!

The Beach session shall be on as normal next Saturday at 10am.

 la

Posted under personal trainer, massage therapist

Due to the exersions tomorrow over the Lomonds with the Devils Burdens Relays with a few Circuiteers who were at the class who are running tomorrow I thought I would try no Hip Flexion movement and go for a lot of Tricep and Back back with some ABs and Oblique work thrown in tonight it was only 45 secs with 15 secs rest which was ok for a starter but this shall go up to 70 secs with a 25sec recovery over 45minutes next Friday.

Thanks to:

Posted under Circuit Classes

Posted under Lawrence Pictures

So far

Posted under Circuit Classes

Just a wee note that Circuiteers: Ailson West, Gail Murdoch, Peter Humphries, John Fulham, Campbell Reid, Stevie King, Paul Arnott, Simon Kuz, Sue Walker, Judith Dobson and Christine Mysercroft shall all be in action at tomorrow’ 4 Stage,  6man Relay race which starts at Falkland at 10am and travels over East & West Lomond back to Falkland.

Teams of 6 people with the Hill Legs 1 & 3 ran in pairs for safety the race is over 30K’s in distance.

Details of the Devils Burden Relays can be found HERE

Posted under Race Info