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

Dunfermline & West Fife’s young athletes Caitlin and Louise both won Gold at yesterday’s Perth’s Sport Tayside & Fife Track event yesterday.

Both parents Christine & Robert have commented that they believe the conditioning they daughters receive on a Saturday morning down at Aberdour has helped tremendously.

http://www.scottishathletics.org.uk/index.php?p=80&itemType=fixtures&itemId=12319

Posted under Beach Training Sessions, Circuit Class People

http://picasaweb.google.co.uk/chrisupson63/Stirling10k#

http://www.roadrunpics.com/2010Stirling10k.html

Posted under Photos

Although feeling as sick as a parrot, finding out that my sub 33 at Stirling has projected me up to 30th in the UK Rankings for 40+ age group.

Ranking List

www.thepowerof10.info

Posted under Daily Training Stats

As build up training for Aviemore husband and wife team Patrick and Jill have been regulars at our Saturday morning haunt at Aberdour.

Patrick having been suffering from a cold for a week and not really running before the Comrie Relays last week probably went into Stirling not in the most confident of moods, however something must have worked as he took 15 secs off his PB for the distance.

Jill Leask had a tremendous run by managing to not only get under the hour mark which was her target but smash it to bits by clocking 58.11 well done to you both!

Posted under Beach Training Sessions, Circuit Class People, Post Race Feedback

Again like John Fulham, Gail Murdoch has had a great running year so far.  Her latest accolade was winning Carnegie Harriers Females Grand Prix Event, which is your best 9 event placings which gets changed into points which goes onto a league table.  Gail scored a perfect 450 points.

 Gail has previously won the Road Grand Prix in 2003, 2004 and 2006.

Posted under Circuit Class People, News

What an impressive year Circuiteer John Fulham has had. After PBing Glasgow Half, Carnegie’s 3mile Time trial, Cumbrae’s 10miler, he had never got under 40mins for a 10k but yesterday he smashed his duck by clocking 39.03 details here.

John pictured below, also John had completed all of his clubs 14 Grand Prix counter events from Feb this year until the conclusion yesterday at Stirling.

Posted under Circuit Class People, Post Race Feedback

Details of her finishing time can be found Here

Sue’s next race is Anstruster’s East Neuk 10k this Sunday 11am, Sue is planning on coming this Saturday to Tommy’s Beach Session.

Posted under Circuit Class People, Post Race Feedback

After having such a great performance at Stirling 10k coming under 33 mins for only the 3rd time ever, the last time was back in 2005 coming in 2nd to Keith Hood at the Bridge 10k, 5 years ago clocking 32.56 details of my performances are HERE

Results from yesterday’s Stirling 10k HERE

Came back had a few jobs to be done and 3 appointments do to.  About 5pm I felt tired so I went for a sleep for 30 mins, woke up pretty ropey managed to complete my 1st appointment from 6.15-7.40 but my stomach was like a washing machine.

Managed a wee drink before my 7.45 slot but I was getting worse, half way through I had to have a break and ask Maryann to cancel my 3rd appointment, I only managed another 5 minutes when I was starting to sweat and the belly was all over the place I knew I was going to be sick, I had to give up. NO sooner had my appointment left the house I was sick 4 times.

 Went straight to bed to hear the boys and Maryann firing backwards and forwards to the Bathroom being sick as well, that continued all night, just now I feel as if I’ve been hit by a bus, every movement is at half pace.

So for safety reasons and so you don’t pick up the bug I shall cancel the class now.

Posted under Circuit Classes

Should be able to view on this Link.

http://www.youtube.com/my_videos?feature=mhum

Posted under Video's

http://www.youtube.com/watch?v=-tV3zrE3Zk0

Posted under News

Since running last Sunday and performing better than expected clocking 55.38 at Cumbrae’s 10miler, predicted time 57-58mins last years time was 58.19 my training has been pretty good this week in preparation for Stirling 10k this Sunday and East Neuk next Sunday.

Monday 4.20pm legs were sore and heavy the weather was shocking with heavy winds and rain the plan was to run around Rosyth for 7miles at 7min mile pace to loosen off the legs.  I started and finished at Pitreavie’s indoor Arena where Cameron was doing his Run, Jump Throw session. Managed 7.17 in 49.47

1. 7.00
2. 6.44
3. 7.06
4. 7.07
5. 6.50
6. 7.00
7. 6.50 min miles

Tuesday after taking some video shots of the Harriers I went off and done my own 7 miler around Lauder College, Queen Maragaret Hospital down the Cycle track to Police HQ East End Park, Lauder College back home taking 40 secs off in average easy mile for the 7 doing the 7 in 44.22.

Wed with the kind help of Stevie King who took my Class Equipment home for me so I could run back home I had a hard 5 mile effort managing 6min miles until the huge hill from the bottom of Inverkeithing which lowered my average pace from 6min miles to 6.04 finishing my 5miles home in 30.20.

1. 6.26
2. 5.54
3. 5.51
4. 5.38
5. 6.24 min miles

Thursday ran twice once from Bumble Beez back home at 9am

• 3miles in 16.55 10.6mph

1. 5.54
2. 5.29
3. 5.31 min miles

Thursday 4.13pm plan was 8mile, legs were murdered plan at 4 miles to bring my average pace from 6.46min miles down to 6.30.  Couldn’t manage 8 but 7 would take me back to my start point. Managaed my 6.30 at 7 which I was very pleased at, here is my stats.

1. 6.55
2. 6.18
3. 6.59
4. 6.54
5. 6.40
6. 6.02
7. 5.40 min miles

Total 7miles 45.34 9.2 mph

Posted under Daily Training

6pm Tonight at Camdean Community Centre, Primrose Lane, Rosyth

9am Aberdour’s Silver Sands, 45mins or running done in intervals more details and pictures can be viewed on the above blue header.

Posted under Beach Training Sessions, Circuit Classes

 http://www.youtube.com/watch?v=T0n-wFxy3B0

Posted under News

Posted under personal trainer, massage therapist

• Wed 5.45 & 7pm Queenshall, Charlestown
• Fri 6pm Camdean Community Cen, Rosyth
• Sat 9am Aberdour Beach

Normal Classes next Week!

Posted under Beach Training Sessions, Circuit Classes

On Thursday in and around Edinburgh due to the Papal Visit.  There is info on the Edinburgh Council’s Website

Posted under News

 Posted Yesterday at 07:54 AM   IP             

Sat 9th October East Relays, Prestonpans
Sat 16th October East League, Stirling
Sat 23rd October National Relays, Cumbernauld
Sun 7rh November Lasswade Open, Gorebridge
Sat 20th November East League, Broxburn
Sat 4th December East Champs, Aberdeen
Sat 15th January East League, Livingston
Sat 5th February Masters Champs, Kirkcaldy
Sat 19th February National Champs, Venue TBC

Posted under Race Info

2 Classes at Camdean 5.45 & 7pm! more info on location above on Circuit Class Location!

Posted under Circuit Classes

After PB’ing at Glasgow Half in 1.31.04 then 18.33 at the Harriers 3 Mile Time Trial then going round the 10mile Isle of Cumbrae in 1.05.28 placing 24th you can see his stats here. http://connect.garmin.com/activity/48739542

John is a regular at Tommy’s Beach Session and comes round for regular Massage treatment which is also helping John get faster!

Well done John!

Posted under Circuit Class People, Post Race Feedback

Last Call for Entries
Runners planning on participating in this year’s Baxters Loch Ness Marathon, River Ness 10K, 10K Corporate Challenge and 5K Fun Run are reminded that entries for all races close at midnight on Monday 13 September so if you haven’t already done so enter now!

Posted under Race Info