“I’m really glad I came the other night. Just have to say I tried to implement what we talked about and I can definitely tell the difference. Thank you.” ~ London R., Running Form Class participant
“Shaved 3 minutes off my 5k time ever since I did the running form class. Great!!” ~ Jaclyn T., Class participant & TBR team 2013
Coach Lora’s next Running Form Class will be offered Wed. May 15, 5:30-6:30 p.m. Limited spots. If you’d like to learn how to reserve a spot cotact Coach Lora Erickson directly at email@example.com.
Click to see other Upcoming Classes
Coach Lora Erickson was recently interviewed by a local magazine and here is what she had to say about Interval and Steady State running workouts.
Q. Do you recommend that everyone do at least some interval training? How has interval training & Steady State workouts helped you, if at all?
A. Yes, I utilize intervals in my training and my athletes training regularly and suggest it to others. When done properly it can improve performance and help you get faster; however I find many people don’t really understand how to do intervals properly to get the maximum benefit. Intervals are more intense efforts done at a very defined pace for specific amounts of time with the proper amount of rest time (down to the second). The amount of time the interval lasts and the amount of rest that is taken depends on what the individual is training for and should be carefully integrated in a good training plan by an experienced coach. Intervals not done properly can result in injury.
I also like to utilize “Steady State” or “tempo” runs in my training regularly to help me feel pacing; this becomes really important for longer endurance events like half or full marathons or Olympic and half or full Ironman distance events. Teaching the body how to feel pacing can often determine the outcome of an event and prevents “bonking” or “hitting the wall”. Nutrition also becomes increasing important the farther the distance is. It’s important to integrate both interval, and steady state workouts into training. They both have a different purpose and can improve performance. I will be reviewing how to do both of these types of speed work in my next running class offered in May. Individuals interested in taking the class should email me at lora@BlondeRunner.com. I will also be offering an Endurance Nutrition Class April 24, 2013. To learn more visit www.BlondeRunner.com
If you’d like to learn more about running form a Running Form Class will be offered March 27 at 5:30 p.m. If you’d like to attend contact Coach Lora at firstname.lastname@example.org
About the Coach:
Lora Erickson is a USATF certified running coach and has been coaching for over 17 years. She is also and nationally ranked triathlete and an All-Conference collegiate runner. Coach Lora ran on athletic scholarship for both the University of Utah and Utah State University where she graduated with a degree in Health Education with duel minors in Chemistry and Nutrition. Coach Lora aka Blonde Runnerteaches various community classes on running, triathlon, nutrition and weight loss. Learn more about Coach Lora aka Blonde Runner
Out of hundreds of applications Lora Erickson “Blonde Runner” was one of the few athletes chosen to be part of the Endurance Films Racing Team debuting at USA Triathlon Age Group National Championships in Vermont next month. The team is comprised of a “select group of age group athletes that epitomize competitive drive, have a track record of triathlon excellence and embody the true spirit of multisportsmanship.”
She states, “It is truly an honor to be selected! Thank you for the opportunity Endurance Films.” ~ Coach Lora Erickson
I was super excited to get the notification that I have qualified to participate in the 2011 USA Triathlon Age Group Nationals on August 20, 2011 in Burlington Vermont, but soon realized that the expenses of this trip may make it difficult for me to go with race fees, the expense of shipping a biking, airfair, lodging, vehicle rental, gas, food etc. This trip could realistically cost several thousand $dollars$. I quickly realized that this would be an expensive venture I could hardly afford but I really want to go. This would be my first trip to Nationals and I don’t want to miss this opportunity to compete against some of the finest athletes in the nation.
Thank you to many Blonde Runner fans I was able to make the trip to the 2011 Championships. It was an amazing experience for me and I left with the desire to go again and improve my performance. I plan to compete in the 2012 National Championships and get another shot at a spot on Team USA for the International Triathlon Union World Championships. Click here to read the 2011 race report. If it is possible for you to make a donation to help with training, racing & travel expenses – I would really appreciate it. Any amount is very much appreciated. Donations can be made through paypal and sent to the email address below anytime. Thank you.
Click here to learn more about Lora Erickson aka “Blonde Runner”
The Race Across America
A Film by Stephen Auerbach
When I started triathlon a number of years ago, my weakest event was cycling, so I have made great efforts to learn more and understand a cyclists mind.Naturally I was interested in reviewing the film after reading the movie description and watching the trailer to the Bicycle Dreams movie.
As I watched the film the question of why would a cyclist take on a race like this entered my mind over and over.Riding across America over thousands of miles with very little rest is just plain crazy.But then I had to step back and think to myself, why I run or do triathlons?I am sure plenty of people think that is crazy.Running can be uncomfortable, tiring and quit frankly painful.Then why do I do it?While I watched the film I came to a conclusion that many people including myself need to know how far pure desire can take them.The only way to really get to this understanding is by stripped away all the comforts of everyday living and get down to the most basic human instinct which is survival.While I do not have a desire to “survive” the Race Across America, there are many ways to challenge this pure desire to strive to survive through running races and doing triathlons.It gives me a much needed opportunity to push myself and set goals that make me stretch and reach to achieve them.I believe many people would benefit from testing their own possibilities as many of the participants did in the film.Several stopped early and found out what their limits were.Others might loss their life trying, but to dare something that is difficult is admirable to me.
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows not victory nor defeat.– Theodore Roosevelt
“They are seekers, madmen, and angels hell-bent on riding across America on a bicycle in less than ten days.Eager to push their bodies to the limit, they set out on a daunting 3,000-mile odyssey.But what begins as the adventure of a lifetime is transformed in an instant when tragedy strikes the race.These voyagers discover what is truly at stake as they pedal on, praying for the deliverance only the finish line can bring.By journey’s end, some are saved, others are lost, but all learn that the fuel that takes a soul toward its own true destiny is desire.”
Get a copy of the movie for only $14.99 (regularly $24.95)
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click on this link: bicycledreamsmovie.com
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A blonde is watching the news with her husband when the newscaster says 6
Brazilian men die in a skydiving accident.
The blonde starts crying to her husband, sobbing “That’s horrible.”
Confused, he says, “Yes dear, it is sad, but they were skydiving and there
is that risk involved.”
After a few minutes, the blonde, still sobbing, says, “How many is a
The Pregnant Blonde
The other day my neighbor, who is blonde, came running up to me in the
driveway jumping for joy! I didn’t know why she was jumping so excitedly
but I thought, ‘what the heck’, and I starting jumping up and down along with her.
She said, ‘I have some really great news!’
I said, ‘Great. Tell me why you’re so happy.’
She stopped jumping and breathing heavily from all the jumping up and
down, told me that she was pregnant. I knew she’d been trying for a while
so I told her, ‘That’s great I couldn’t be happier for you!’
Then she said, ‘There’s more’
I asked, What do you mean there’s more.
She said, ‘Well, we are not having just one baby. We are going to have
Amazed at how she could know so soon after getting pregnant, I asked her
how she knew. She said….
(You’re going to love this!)
‘Well, that was the easy part. I went to Sam’s Club and they actually had
a home pregnancy kit in a TWIN-pack. Both tests came out positive!’
Doc, It Hurts All Over
A woman explains to the doctor, “When I touch my arm, ouch, it hurts. When I touch my leg, ouch, it hurts. When I touch my head, ouch, it hurts. When I touch my chest, ouch it hearts.”
The doctor just shakes his head and asks, “You’re a natural blonde, aren’t you?”
The women smiles and says,”Why, yes I am. How did you know?”
The doctor replies, “Because your finger is broken.”
A blonde goes out for a run. She comes to a river and cannot see a bridge anywhere nearby. She spots another blonde on the opposite bank.
“How can I get to the other side?”
The second blonde looks up the river then down the river than shouts back,
“You’re already on the other side!”
Blonde on the Sun
A Russian, an American, and a Blonde were talking one day.
The Russian said, ‘We were the first in space!”
The American said, “We were the first on the moon!”
The Blonde said, “So what? We’re going to be the first on the sun!”
The Russian and the American looked at each other and shook their heads.
“You can’t land on the sun, you idiot! You’ll burn up! said the Russian.
To which the Blonde replied, “We’re not stupid, ya know. We’re going at night!”
What did the blonde say when she opened the box of Cheerios?
“Oh, look donut seeds.”
An overweight blonde consulted her doctor for advice. The doctor advised that she run ten miles a day for thirty days. This, he promised, would help her lose as many as twenty pounds. The blonde followed the doctor’s advice, and, after thirty days, she was pleased to find that she had indeed lost the pesky twenty pounds. She phoned the doctor and thanked him for the wonderful advice which produced such effective results. At the end of the conversation, however, she asked one last question: “How do I get home, since I am now 300 miles away?”
On a Diet
A blonde woman is terribly overweight, so her doctor puts her on a diet. “I want you to eat regularly for two days, then skip a day, and repeat this procedure for two weeks. The next time I see you, you’ll have lost at least five pounds.”
When the blonde returned, she shocked the doctor by losing nearly 20 pounds.
“Why, that’s amazing!” the doctor said. “Did you follow my instructions?”
The blonde nodded. “I’ll tell you though, I thought I was going to drop dead that third day.”
“From hunger, you mean?” asked the doctor.
“No, from skipping.”
Do you have a blonde joke you want to share? Send it to me email@example.com – I am always up for a laugh.
Oh, so true, so true. Make time to make this a healthy year!