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

A slightly changed format using different furniture in the middle of our working area allowed me to use some Cardio exercises and Ab work on top of our normal Wednesday night Exercises, thanks to the twenty people who turned out mentioned in dispatches below:

Posted under Circuit Classes

After watching Isla till midday, Maryann’s mum came up from Glasgow to take over so I could get away to do my 3 normal tasks for that day.  The major difference today, I couldn’t run the 13miles so cycle it would have to be, in normal traditional Tommy style, I left everything to the last minute, the mountain bike had a puncture…….tried blowing it up, straight back down, had to walk the bike to the Bike shop to buy 2 inner tubes from The Bike Shop  it was on my way to the school plus I still managed to get to Dunfermline High at 1pm to take the teacher from their Wed lunch time training.

A brilliant sunny day a bit fresh, left the teachers at 1.45 fixed my tyre in 2minutes which was a first then I had nice leisurly cycle across to Oakley saw Morna Fleming out on the roads, arrived 30mins earlier than normal so treated myself to a cuppa in the staff room, Inzievar were having a High Level school Inspection so I made sure we had an extra special presentation for the kids for their After schools activites.  All went well there.

Left there at 4.15 cycled over to Charlestown, I actually enjoyed it a lot more than running, it’s maybe because of the limited time and tiredness setting in on a Wed due to the turn arounds, anyway got in to Queenshall set up and was ready for 5.30pm a first for Tommy great to be orgainised Maryann brought over the Class Mats and music system all ready to go!

After the class I had to get organised as I had a 9pm appt, thanks to John Fulham for your recommendation!

Posted under Tommy's Tales

http://scottishrunningguide.com/news.php/360/fifth_time_jebb_leads_500_over_the_hills/full

Posted under Post Race Feedback

Posted under Circuit Classes

Just received my training watch back from Garmin, just need to get my Left Hip functioning again, I’ll miss the Nationals this weekend, I’ve not ran since Carnethy my quads haved been murdered. Unlike Ritchie’ Cunningham’s who overtook me just below the Carnethy summit (pictured below in the Orange and Green of Carnegie with the Carnethy Hill in the back ground) who’s bagged another 80miles since.

Posted under Daily Training

All classes dates are as normal. However I have brought the Saturday morning session forward by an hour to allow more time for people to get away to do their own thing.

Next Classes

• Wed 5.45 & 7pm Queenshall Charlestown
• Fri 6pm Camdean Comm Centre
• Sat 9am Silver Sands Aberdour
• Mon 5.45 & 7pm Camdean Comm Centre

Location’s can be found on the Pages Column.

Posted under Beach Training Sessions, Circuit Classes

Posted under Circuit Classes

http://www.flickr.com/photos/tommylawrence/sets/72157623318644245/

Posted under Beach Training Sessions

Posted under Beach Training Sessions

• Results http://www.carnethy.com/ri_results/c5/c5_2010.htm
• Team results Carnegie won the Bronze Medal.
• 280 Pictures on Flicker
• 171 Pics Chris Upson Scald Law
• 318 Pics Chris Upson Carnethy

Posted under Lawrence Pictures, Photos

Posted under Beach Training Sessions, Circuit Classes

I’m a plonker I never saved your numbers to my Sim so when sending a text message attach your name this time I’ll not save it to the phone!

See you tonight or tomorrow at the Beach 9am feel free to get in touch!

Posted under News

Felt well rested after not running yesterday, this week I have been getting into a bad habit of not getting up and running at 6….my mind was saying you should but I can always do it later. I needed to get strong and get up and out.

Once dressed set up my half watch which gets sent away today, set it up for speed,last 3 session I’ve averaged 9.3mph so I was planned on keeping the intensity the same.

Freezing outside got started and Glut was there but not as bad legs weren’t too bad but as time went on I felt I had been missing the early sessions and I wasn’t feeling as strong as last week, Left Glut tightness was starting to come more…turned back and I was starting to feel warmer but leg dragging me, average speed 8.6 which wasn’t too bad, by the way that I was feeling but couldn’t manage 4, 3.5 was long enough final pace was 7.02 for 3.5 at 8.5mph stats and map:http://connect.garmin.com/activity/24431269

Stats this week

Stats from the previous week same time

Posted under Daily Training

Wednesday night’s I can’t help but do some running with the use of the stage, I hope you don’t mind, I love to see you all working and getting into some sort of heavy breathing which makes me feel you have been working.

Last night I was a bit too ambitious with the tables on their sides but hey….nothing ventured, as long as no one was hurt. 

A slight change in tact, 75 seconds for 44minutes, I felt after the running section in previous weeks that you were waiting too long and wanting to get started. So in using 75 seconds I left it for you to decide when to start either as soon as you get to the station or rest for a period, I felt it worked better.

Thanks for coming and as ever you all worked hard, any comments, feedback, welcome as always!

Thanks to:

Posted under Circuit Classes

Just a wee note to let you know that the Brewin Dolphin Under 18 Scottish Cup Final is on at 7.30 tomorrow night at Murrayfield.

Edinburgh Accies v Stewarts Melville.  Crowd of around 7,000 expected.  Lawrie playing No8 for Accies – he’s the vice captain.  Will be covered well in the Scotsman and Glasgow Herald both tomorrow and Friday.

Page 61 of the Scotsman today – he’s described as one of Accies ‘danger men’

Posted under Circuit Class People

Posted under Circuit Classes

Called Garmin this morning about my broken watch……After diagnosing the problem over the phone the Garmin people said that it’s not repairable so we shall need to replace it. Right……£76, for what?……to replace it!…….but it’s under 12months old.

The warranty doesn’t count if I bought it from someone via Ebay, that’s brightened up my day, no endt.

I can’t register my stats for 10-14days now but at least I don’t need to hold my bloody watch while I’m running it’s hard enough trying to run let-a-lone carry half a watch with you.

When I break things I do it proper I have also broke my Mobile phone Screen which means it still accepts incoming calls but not much else so Maryann has ordered me a phone which should be here tomorrow, I’ll let you know on the site when I’m active.

Posted under News

Had 2 appointments yesterday at 4.30 & 8.30pm, Maryann decided not to run so I took the oppourtunity to get out instead of leaving it to 1130pm like last Tuesday,looking back on the stats to lat Tuesday 10 miler I averaged 6.24min miles which I thought was pretty good, finishing off at 64.08, last night after the class I had suffered a back/bum tightness which was making it difficult to put my weight on my left leg so this was going to be interesting to see how it would compare from the last Tuesday.

All the way round I was conscious of it but nearing 8 miles going up the Dunfermline Building Society it was really dragging me back, all in all although I had to reduce the distance by half a mile my overall average was only 5secs down per mile for the 9.5. Run Map & Stats When I got home and after my 8.30 appointment I got the foam roller out and blasted my back and bum which has made a slight difference.

Stats so far for the week

Posted under Daily Training

On my Mobile number 0791 871 3830 please either call or email.  The text message shall get through but my screen is blank so I can’t even call out.

Posted under News

Monday had an easy 2 and a half in the morning, Gluts and Hip-flexors not moving very well. Managed 7.30min miles for the 2.5.

http://connect.garmin.com/activity/24236981

Monday night, not very much time but due to a slow start this morning tried to push it as hard as I could plan was to get under 36 for 6 Just Managed it

http://connect.garmin.com/activity/24304479

Stats for the week so far:

Plans

• Today late night 10miler start 10pm
• Tomorrow am 4mile pm 10miles
• Thurs am 4mile, pm 10miler
• Fri 4miler
• Sat pm Race Carnethy Hill Race
• Sun pm easy 6miler
• Next week National Cross Country Championships aim(top 50)

Posted under Daily Training