Dr Shane Lawrence

Blog archive 2015

Training and three races in October and November 2015

The training after the late August break has been designed to provide adequate strength and good efficiency for the races of the precompetitive phases 1 and 2 and the competitive phase 1.This was accomplished by means of good resistance work on varied terrain and increased and maintained concentr... Read more...


Photos from WMA Lyon age 55-59 5000m on 6/8/2015 finished 15th of 25 in 22:22





The Harling 10km on Sunday 12th July 2015

The Harling 10km at East harling in Norfolk on the 12th July was on a cloudy day with odd showers.The first 4km went well with very good cadence stride and f & l phases as worked on and then the stride length was altedred for the second road phase.This proved to be unneccessary and meant that... Read more...


The Eastern Counties Championships at Cambridge UK on 30th June 2015

The day was very hot at about 29d and the air was very dry.I started with a good face pace at 86s for the first lap then sttled to 101s per lap at 4:13pkm to give me 12:38.66 for 4th place in my race.This was slower than last year but given the heat and very dry air on the throat was not too bad.... Read more...


Photos of Swiss National 10,000m Langenthal Switzerland Saturday 13th June 2015.





The Swiss National 10,000m at Langenthal Switzerland was very hot.

The Swiss National 10,000m at Langenthal Switzerland was on a very hot day at 29deg at 5:20pm with a field of 25 starters.In view of the possibilty of a shin muscle injury with a faster pace and stride length I settled for a slower pace and smaller stride length to conserve energy for the 25 laps... Read more...


Subject : The training weekend at Magglingen was very rewarding.

The training weekend at Magglingen was very rewarding despite very heavy and unseasonal rain.I managed two sessions on the saturday with a morning session of 12om of pace with two uphill parts at altitude.The afternoon session was practicing the hurdle or barrier stride pattern of 30 strides for ... Read more...


The training period before the weekend at BASPO Magglingen Switzerland.

The six week period from the EMA Championship 3000m seems to have gone well with a gradual increase of loading to 6.5lu.per week and some good stride and cadence and gradual hill work.The weekend should provide a good opportunity for some advanced fartlek and some steeplechase technique training.... Read more...


Training at altitude at Maggbingen Switzerland for improved techniques.

The next activity will be a weeken at the Swiss Olympic Facility at BASPO Magglingen Switzerland at the beginning of May for altitude training through varied advanced fartlek in the forest and then applicable and measured intervals and repetions on the track.The intention will be to Read more...


The EMA Champs indoor at Torun was fast but not as good as hoped.

The EMA 300mi at Torun was very fast with good stide and cadence to 600m but then lack of cadence to fall back to 10th and a time of 12:47.01 for 10th in the first race and 19th overall.Therefore much more work has to be done on maintaining a high cadence and also at real acceleration methods .A ... Read more...


EMA Championships Torun Poland should be a test for fast indoor 3000m time.

The EMA Championships at Torun Poland next weekend should be a good opportunity to have a fast indoor 3000m at this point in the season. Read more...


Luxembourg National Xc was tough but good at 53:20 for 10.3km of 8 laps.

The Luxembourg National Xc at Schifflange was good with a tough course of 8 laps of 1.3km for a 10.3km total with one hill section of two parts of 150m.An asc phase through this hill section was ok but was lacking on the later downhill section after the ridge.Otherwise all biomechanics were good ... Read more...


After the difficulty at Diekirche hopefully the Luxembourg National XC at Schifflange will be ok.

After the dificulty with the previous sickness and transport of Diekirche some two weeks ago hopefully the Luxembourg National XC at Schifflange on 1st March will go well.The course is an 8 lap race of approx 1.4km for a total of 10.3km mainly through a wood and trail area and not around a palyin... Read more...


Some photos of Hannut Belgium Cross Dimanche 25.1.2015

Some photos of the Hannut Cross Belgium Dimanche 25.1.2015...when I can upload them. Read more...


Period from January through February 2015

After the Cambs XC at St Neots in a very wet and cold day -3d whereI managed a 53:26 for 128th place which was 9/10 down the fieldthere was a period of varied sickness of bad colds and viruses of a totalof some 20days which effectively hampered my training for Hannut Belgium.However I was able to... Read more...