Hurt my left Bum area the week before the Carnethy Hill race, Carnethy killed me off and I hadn’t really run since details of my run below.

http://connect.garmin.com/activity/27739383

Posted under Daily Training

Posted under Circuit Classes

Posted under Circuit Classes

Here’s a link to do just that:

http://www.tickets.london2012.com/?camefrom=CFC_UK_LONDON2012_L2012_SIGNUPSPLASH

Posted under Olympics

After a recent personal best at Edinburghs Parkrun a few weeks back breaking into the 19min mark, Gail achieved another mile-stone in her ever increasing running CV, this time sub 90mins for the Half Marathon in Alloa yesterday where just under 1000 runners took park! 

Gail’s training & condtioning has been assisted by doing three nights weekly over the past 3years at Tommy’s class of cross training(Circuit Classes) where we work a lot of muscle groups not touched on by runners and which not only increases strength in these Core Muscles it reduces the risk of injury.  Needless to say team Lawrence are very Proud of Gail and her achievements, long may this continue!

Posted under Circuit Class People

Perth UltraFest returns to The Inches

19th March 2010 

Scotland’s proud tradition in ultra distance running continues as Perth & Kinross Council host the returning 24-hour Perth UltraFest at Bell’s Sports Centre’s “the Inches” the weekend of the 4th and 5th of September 2010. 
The event, organised by scottishathletics and supported by Perth & Kinross Council and Run and Become, Scotland’s specialist running shop, will last a full 24 hours and take on a rugby six nations theme this year with teams from France, Italy, Ireland, Wales and England being invited to compete in a four per team, two to score format. Other races on offer include a National 100km Championships and club relays for junior and senior athletes. 
All four races will use the 2.38km track around the perimeter of the Inches, starting and finishing at the rear of Bell’s Sports Centre. Lap times will be recorded using microchips. 
scottishathletics Events & Competitions Manager, Ross Cunningham said: “People who took part in 2008 have fond memories of the experience. It’s a real accomplishment to compete in this type of race and there was a real sense of community support.  The new format should be interesting and offer a fun endurance challenge for all age groups.  We are delighted that Perth & Kinross Council have continued to support the event as it showcases Scotland as a host for major Championships and demonstrates our ability to deliver top level events.” 
Adrian Stott, Edinburgh Run and Become owner and former Great Britain 24-hour international and British 24-hour champion, said: “As a sponsorship partner of scottishathletics, Run and Become are delighted to support the Perth UltraFest again.  I’ve been involved in ultra running for many years though Sri Chinmoy Athletic Club, both as an ultra competitor and organiser for many ultra events, and Perth’s North Inch Park is a superb venue for a 24-hour event. 
In working with Perth & Kinross Council and the events team at scottishathletics, I’m confidant we’ll grow the event in 2010.  A 24-hour race creates a unique atmosphere, and in this case the planned National 100km Championships and relay events will add to the buzz and make for a memorable weekend.” 
Races
Six Nations 24-hour Ultra Race
Start: 10:00am Saturday
Finish: 10:00am Sunday 
National 100km Championships
Start: 12:00 noon Saturday
Finish: 8:00am Sunday cut off 
12 hours mixed ‘night-time’ relay (teams of six – any combination)
Start: 8:00pm Saturday
Finish: 8:00am Sunday 
Under 13 mixed relays (teams of six – any combination)
(Born between 01/09/97 and 31/08/99)
Start: 2.00pm Saturday
Under-15 mixed relays (teams of six – any combination)
(Born between 01/09/95 and 31/08/97)
Start: 2.15pm Saturday
Under 17 mixed relays (teams of six – any combination)
(Born between 01/09/93 and 31/08/95)
Start: 2.30pm Saturday 
Enter to compete in the Perth UltraFest.
 
Notes
100km (62.2 miles) and 24-hours are the two standard ultra distances recognised for competitions and record purposes. A 100km is comparable to a marathon; it’s a fixed distance completed within a certain time. A 24-hour event is a fixed time during which runners circle an accurately measured loop, each lap being meticulously recorded to give a total distance. 
On Saturday afternoon teams of under-13, under-15 and under-17 athletes will contest an 8 lap for u13 athletes and 12-lap for u15 and u17 mixed relay on the 2.38k lap. 
As the daylight fades, a Le Mans-style nighttime relay will be staged for mixed clubs and jogscotland group teams. It runs from 8pm to 8am and will be the first time anything like this has been held in Scotland. 
All four events will use a 2.38km lap around the perimeter of the Inches, starting and finishing at the rear of Bell’s Leisure Centre. Lap times will be recorded using microchip.

Posted under Ultra Running

Sub 1.33 at Alloa, John’s target is under 90 minutes! John tackles the Edinburgh Marathon in May!

Posted under Circuit Class People

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Posted under Circuit Class People

Posted under Circuit Class People

This has been due to Illness and rearranged slots today.

My slots for tomorrow and next week are on my Available Appointments section at the top of this page, click in and follow the prompts!

Posted under Massage/Injury Therapy

Todays Pictures can be Found HERE

Thanks for everyone who came along this morning, I know Saturday regular Tony Smith text me in the morning saying that sadly he was ill and couldn’t make it which was a shame, I heard from Hannah Norman that John Abbott was still skiiing abroad, spoke to Saturday regular Hazel Williamson yesterday, she couldn’t make it as she was playing Tennis.

True to Dunfermline & West Fife Athletes Coach’s word(Angela Sharp, pictured above), she brought 3 adults and half a dozen young starlets from her running club with her today which was brilliant to watch, maybe one week we shall have an oldies v the youngsters session.

Niall Russell brought his brother Allan, Katrina Pugh came back after a lay off due to work, study and illness, Helen Kane was there and Derek Simpson came along for the first time with his girlfriend Hazel. The girls from Milnathort Judy Dobson, Chris Mysercoft and Sue Whisler all came alongside. Saturday regulars Hannan Norman, Claire Howie, Graham Birse, Lorna McLintock and Susan Mathison were again battling it out,  we were missing a few today due to the Alloa half marathon which takes place tomorrow!

Posted under Beach Training Sessions

Posted under Beach Training Sessions, Circuit Classes

For Circuiteer Lawrie Seydak who has been picked for Scotlan’s under 18’s against France at Philipshaugh, Selkirk kick off is Saturday 14th March, 3pm

We wish him and the Scottish team well alongside their National Team against England tomorrow at Murrayfield at 5pm. Lawrie can be spotted straight about the Cup here.

Posted under Circuit Class People

An amazing story so far: last week Angela Sharp came along for her first time, Angela trains and coaches for Dunfermline and West Fife’s Athletics club based at Dunfermline’s Academy of Sport, Angela needs to get back sharp for her own training at 10 but has provisionally agreed to bring with her a half dozen of her own athletes to have a go tomorrow.

Niall Russell has stated he may be bringing his brother and a friend from his football as well, he is confirming today, Niall has confirmed he’s coming for sure!

Tony Smith is Coming so to is Hannah with Hazel and Lorna McLintock,Sue whisler, Chris Mysercroft and Judith Dobson all coming together, New Comer Derek Simpson is coming from Kincardine with his Girlfriend Hazel.

Katrina Pugh makes her return after studying, working and several colds Graham Birse Claire Howie Helen kane Don Williamson dave mathieson plan to be there. The story so far, can’t believe it!

John Abbott said he was coming but he is away skiing and may not be back!

Posted under Beach Training Sessions, Circuit Classes

Posted under Beach Training Sessions

With the help of Penny Hicks and Kath Pearson motivated Karen Hendrie and Elspeth Ryan to try the session out for the first time last night.

Session last night was 14 stations, 1 resistence based exercise followed by some Ab(Core)work then a Stepper for some Cardio Vascular work.  The session was 44 mins long with 70 secs on 20 recovery time. I was conscious that I never spent much time with the people on the Stepper or Resistence as the focus was on the Core last night.

Thanks to:

Next Classes Friday 6pm Mats Camdean Community Centre then the Beach Session on the Saturday 9am!

Posted under Circuit Classes

Posted under Circuit Classes

Posted under Beach Training Sessions

Posted under Beach Training Sessions, Circuit Class People

Posted under Beach Training Sessions