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

After a long winded day on Wed I was still in tatters early Thursday morning and gave in to my early morning run, depending on someone calling looking for the 4.30 appointment would depend if I did 4 or 11, no call so I was free until 6pm run details my Auld Haunt.

 11miles sub 6.50pace 75mins, until Lewis got a hold of my watch as you can see from the pace.http://connect.garmin.com/activity/22874904

Simon & Lynne Kuz turned up at 6.30pm and took Maryann a 5 miler on her birthday.

up to 41.18miles 4hrs 52mins of running.

tonights session last one before Sunday 4miles average above 8.4MPH, reason, over the past 4days for the 41miles this has been my average speed.

Posted under Daily Training

There was a pair of ladies black jogging bottoms left at Queenshall on Wednesday night, if there yoursget in contact and I shall return them.

I shall bring them to tonight’s and next weeks classes anyway!

Posted under News

Posted under Circuit Classes

Set off from the house for a walk down to Dunfermline High school, turned out I was 15mins behind and had to run a mile or so.

http://connect.garmin.com/activity/22841031

Had a good training session with 20 teachers (Dunfermline High), during their dinner break giving them an simple assault course to go over in pairs plenty of cardio with some crunchies to slow them up.

Then off to Inzivar Primary for 3pm for the After Schools Club, planned to stay away from the Cycle track with it being iced up last week.  Ran to the bottom of the Coal road then tried my luck along the track, luckily for me it was fine and turnout at the correct place heading into Crossford(found out at this junction GPS was not on but the stopwatch was) then Cairneyhill up towards Oakley this is much more interesting route than the cycle track anyway. The distance on the Garmin was 4.52 plus the 2 miles that I lost.

http://connect.garmin.com/activity/22841034 

Done the After Schools Club at Inzivar then back down the 5miles to Charlestown to set up the Classes, big difference in the light at night not really needing to use the Headtorch at the front just at the back when I left Oakley.

http://connect.garmin.com/activity/22841037

In total 1.34+7.5+5=14miles, 30miles 3.37mins so far.

Posted under Daily Training

The session was a combination of cardio(running) with 8 stations set up outside the running area which took in the two rooms of Queenshall at one point stepping onto the stage.

A good showing from Eileen who looks like has improved her running ability. An unexpected but very welcome visit from Hazel Williamson, Pam Griffiths came along for a look for the first time with thanks to Lois Bell for recommending her to do so.

In the second class Campbell Reid joined us normally being in the first, a welcome return to Liz Henderson who came last night with work colleague Ruth Grahame who again was her first night so hopfully we shall see the three girls back in action.

Well Done to Scottish and British Endurance Lynne Kuz who has been invited to Holyrood House to mingle with Royality and Stars due to her running achievements last year.

Posted under Circuit Class People, Circuit Classes

If you would like to come let me know, from noon today I shall be off email so it shall be better to text or call me on 0791 871 3830

Posted under Circuit Classes

• Mon am 4 mls, 28 mins, 7min miles, climb 100mts stats
• Mon pm 6 mls, 36.06, 6 min miles, climb 138mts, stats
• Tues am 4.25, 27.44, 6.31 avr min miles, climb 94 mts, stats

tonights session 4pm at the circular tarmac route next to Tesco Dulloch Park: 9min on, 2mins off, 4min on, 1 min off, repeat. 45min session

tomorrow 14.5miler broken into 3 separate runs, running to Dunfermline High Staff Class then over to the Cycle Path to Oakley, after schools activity club then running over to Charlestown to set up the Circuit class details of the run can be found http://connect.garmin.com/activity/22318661

Posted under Daily Training

Well done to everybody mentioned below, as a wee change I planned to do an easy 10min warm up set then brought the small tables through so you couldn’t see the opposite team, this allowed your own team to focus on finishing, which you just about all managed, this although a slow session is build to increase your muscle endurance. 

Posted under Circuit Classes

Posted under personal trainer, massage therapist

Hips and back a bit stiff

Details Stats and Map HERE

4miles, 28 mins. 6.15am start, shocking.

Posted under Daily Training

However all other classes are on as normal starting tonight with our Matted sessions at Camdean Community Centre, a map can be found HERE

A list of who has proposed shall be found here shortly.

Anybody wishing to Pay their classes via Standing order via their Internet banking can do so if you let me know and I can send you the required information.

An expected big first class and hopefully double figures in the 2nd, so hear from you soon!

Taking names for the Wed and Friday sessions!

Posted under Circuit Classes

Are available all week starting tonight at 9pm, most of Saturday shall be out due to the Devils Burdens and Our team are away to Strathclyde Park on Sunday morningto try and defend our National Over 35 Relay Championship a 4×3.8mile flat relay.

Posted under Massage/Injury Therapy

And Recommending a friend for 2 Class Vouchers are available, if someone you know wishes to come to the class and you are an exisiting Circuiteer you can get 2 free classes for a friend, no obligation.

Posted under News

Many thanks to Circuiteer Martin McNellis for the whole day:Travel, Tickets and the post match banquet.

Posted under Lawrence Pictures, News

the 77 pictures taken from the beach session can be found on the link below

http://www.flickr.com/photos/tommylawrence/sets/72157623108748389/

Posted under Beach Training Sessions

Proposed so far for the 10am start are:

A map of our location can be found in a previous posting, if you want to come along.

Posted under Beach Training Sessions

Thanks to:

Posted under Circuit Classes

Class on tonight at Camdean Community centre 6pm. A lot of Ab work

Beach Session on at 10am tomorrow morning at Aberdour’s Silver Sands.

Map of our class locations can be found HERE

Personal Appointments can be Made for Sunday and Next Week if you go to the Available Appointments section.

Posted under Beach Training Sessions, Circuit Classes, Massage/Injury Therapy

Posted under Circuit Classes

Last night was the biggest attendance for more than a year. So Many thanks to everyone for Proposing and turning up!

I knew during the day we had 16 but heading out for my run heading towards the class doing my intended 7miler I had to stop half way as I had too many layers on, checked my phone, 4 text messages, asking (could we come to the 1st class).

On doing my calculations on arrival at the hall, we had 19 and 1 not proposed.  Maryann who was planning to do the session & brought the wee ones down but a good sign no more space, so she was a wee bit disappointed but made up for it when I brought the red tin back, 9 times out of 10 we don’t always have everyone  proposed & turning up, we did last night so that was a goo thing.

It was just a bit too crowed for that type of activity however I think we just got away with it the second class had 13 and that was better for space.

The 2nd class was also well attended, with an unexpected visit from John Fulham. Peter Humphries who’s now coming regularly again, 1st return in 3 weeks for Child Minders Becky and Paula, also good to see Campbell Logan.

A special mention to Stevie King Simon & Lynne Kuz who have done 5 sessions out of 5, well done. Pictures of them below.

Posted under Circuit Classes