American Lung Association: Fight for Air 5K Run/Walk, Sugar House Park, Utah

 

American Lung Association:

Fight for Air 5K Run/Walk, Sugar House Park, Utah

June 2, 2012

Sugar House Park

 

Blonde Runner and the American Heart Association are teaming up to help fight lung disease.  Did you know that more people die from air pollution than car accidents?  Each year, too many lives are lost to lung disease and this is your chance to walk, raise money and make an impact in their honor. By joining the Fight for Walk/Run you are making the commitment to fight lung disease so everyone can breathe easier- including you!

Join us to help raise awareness and funding for the American Lung Association at the Fight for Air Run/Walk event on June 2, 2012 at Sugar House Park.

Event Overview

Families, individuals and teams join together in a walk to raise awareness for the 35 million Americans who suffer from asthma. Participants work together to fund raise.

Please join the thousands of individuals across the nation who believe in the cause and will walk in their communities as well.

You can get involved by:

• Registering as a Team Captain
• Joining an existing Team as a new registrant
• Signing up as an individual registrant
• Sponsoring the event
• Joining the event planning committee
• Making a contribution supporting a registrant

To learn more visit:  http://www.lung.org/pledge-events/ut/salt-lake-city-walk-fy12/ or www.fightforairwalk.org

 

Blonde Runner Newsletter Updated Posted May 1, 2012

Blonde Runner Newsletter Update: Marathon Training Tips & Free Triathlon Clinic – http://eepurl.com/lpEpT
Click to read and subscribe for free.

Free comp team: River Run Relay (a $280 value)!

On Hill Events is doing a comp give away for a 4 person team for the River Rail Relay (a $280 value!). All you need to do to be entered is to like their page http://www.facebook.com/pages/On-Hill-Events/89591825487 and like the promo comment and you will be entered. If you have friends or someone interested in this giveaway have them like the On Hill Events page and like this post on their page to increase your chances to win. Remember if you have a team of 4 runners they can all like this post to increase your chances to win a spot by 4.

On Hill Events is giving those that have liked Blonde Runner Page a second entry into the Lottery!  So like the Blonde Runner page here http://www.facebook.com/BlondeRunnerHealth.  The way a person gets a second entry into this lottery for the River Rail Relay comp is once they like the promo post on the On Hill page they need to put a comment under it stating “Blonde Runner sent me” so they can track of the extra entry. River Rail Relay is going to be awesome. This lottery ends and is announced May 2, 2012 at 12:00Noon.  Good luck!

Marathon Training Tips with Blonde Runner

By Lora Erickson, B.S, CES, USATF certified running coach www.BlondeRunner.com For many runners the marathon is the ultimate test of endurance and achievement. You know if you complete a marathon you will be recognized in the running community as a real runner, right? So you go for it – you signed up for your first marathon and now what? It’s time to start training, but where do you begin? A marathon is no small undertaking and over the 26 years that I have run and coached I have found that there are some important principles to keep in mind when you are training for a marathon.  Here they are:

1.  Take time to train. It is not wise to enter a race out of shape, and let’s face it, you can really hurt yourself. Unfortunately running injuries can also last a long time and running a race unprepared is rarely enjoyable. Matter-o-fact it might prove to be a downright horrible experience souring your feelings towards ever doing one again. To avoid this take the time to get in shape so it can be a great experience that you will want to repeat again. Training correctly for a marathon usually takes many months; so you can properly build your mileage gradually over time to prevent injury. You’ll find that the average program takes 6 to 9 months to complete even when starting it in pretty good shape. Follow the standard rule increasing 10% of your mileage each week and taking an easy week every three weeks. Weekly long runs are essential and allow enough weeks to run one or two long runs consisting of 20 or 22 miles each. This way you will go into the race confident that you have covered most you of the race distance. Make sure to incorporate speed work, cross training and strengthening exercises into your routine to keep you strong and injury free.

2.  Get good running shoes. When I talk about running shoes I am not simply talking about a shoe that is labeled “running shoe” in a local all-in-one department store. I am talking about shoes you buy at a specialty shop. The shoes found at these shops are built to withstand more pounding than the shoes found at other generic “sporting good” stores. Specialty stores carry different model numbers and they are designed to get 300-500 miles. I know that the price can scare people away, however in the long run it’s less expensive to buy a quality product that last longer. Also, I suggest tracking the miles on your shoes and replacing them when needed. Running on “dead” shoes can lead to injury. If you’d like to learn more about shoes, read the post My First Pair of Running Shoes.

3.  Find a local running group. Those long miles can get pretty lonely if you are doing them all by yourself, so join a local running group and find people to run with. This will help give you some accountability as well as motivation in your training. If you live in the Davis County, Utah area join the South Davis Road Runners. To learn more click on the link at the top of this page.

4.  Train for the race route terrain. Nearly all races have the race route available in advance for you to review and adapt your training. Are there some considerable hills? If so, you will want to add hill repeats into your training plan. Will you be running on loose gravel, a trail, sand, grass or mostly pavement? Most likely there will be a variety of terrain; so practice on various surfaces. This may also effect what shoes you race and train with (ie. trail vs road shoes). You may need to consider altitude differences and add in some high altitude training sessions as well.

5.  Create a race plan or strategy (practice your nutrition plan). Too often runners go into races with no plan in place; no race strategy. Even if you are not out to win it, you should still have a plan. The plan should include, pace variables, and a re-hydration/glucose strategy. Plan out how much water and electrolyte fluid you need to consume at each water stop. Study the map and learn where the water stops will be and what type of carbohydrate sources may be offered (gels, blocks, fluid). Then practice with the same brand at the same intervals to see how your body tolerates it. Nothing is worse than having to stop and go to the restroom in the middle of a race. Having a plan can also help prevent you from having “runners trots,”or  “running out of gas” or “hitting the wall.”

6.  Run your own race. In college, my coaches would often tell me to run my own race, which means to go the pace that I have trained for and not get caught up in the “race,” starting out too fast. It’s important to know your pace and stick to it, follow a plan. “Know your pace and run YOUR race” is what I often say to my athletes. Get your long runs in. There are many important training runs that will make your marathon a better experience, but your weekly long run will be the most important workout for you to get in. Be sure and get it in every week. Consistency makes the difference between a good runner and a great runner.

Happy Training,

Coach Lora

 

Coach Lora Erickson is a competitive runner and nationally ranked triathlete with over 26 years of athletic experience. As one of Colorado’s top distance runners, she was heavily recruited by various colleges throughout the U.S. She graduated from Utah State University where she was honored as an all-conference runner. She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children and is a USATF certified running coach. She also trains triathletes. For more information on coaching and community classes available, contact Coach Lora aka “Blonde Runner” directly at lora@blonderunner.com or visit www.BlondeRunner.com

Free Transition Demo & Bike Route Review for Splash n Sprint Triathlon

Date: Friday May 4, 2012 from 6:00 – 8 p.m.

Location: South Davis Recreation Center, 550 North 200 West

Look for us behind the building (southeast) by the Bowery

If you are new to triathlons or would like to preview the bike route for the Splash n Sprint Triathlon then you are invited to participate in this clinic to be held at the South Davis Recreation Center. Come ride the approx 12 mile bike route and see a transition demonstration presented by Coach Lora Erickson aka “Blonde Runner”. She will help you know how to set up your transition area and review a race day check list along with answer your questions about triathlons and race day preparations and race day nutrition. Bring your bikes and set-up your practice transition just southeast of the South Davis Recreation Center (just behind the rec center) by 6:00 p.m. This clinic is free for those signed up for the Splash n’ Sprint triathlon to take place Sat. May 12, 2012. Please RSVP by emailing lora@blonderunner.com. For more information visit www.BlondeRunner.com or visit the Facebook event page http://www.facebook.com/events/276751245748711/

Volunteers Needed!

If you are unable to race but would like to be part of it, we’d love to have your help as a volunteer. If you’d like to help please message lora@blonderunner.com with your name, contact information and shirt size.

Interested in being coached?  Join Team Blonde Runner (TBR).  Click here to learn more

Join us for the 2nd Annual Race for Grief 10K run & 2 mile walk

Registration is now open.  Join us.

 To learn more visit RaceForGrief10k.com

Healthy Recipe: Lora’s Simple Kale

So, the kale I made last night for dinner was a big hit – even with the kids. All but one of my four children asked for seconds of the “kelp” LOL

Here’s what I did.

I took a few pounds of kale and removed the ribs and then coarsely chopped them and sautéed them lightly in canola oil and steamed them covered in about a cup of water for a few minutes (just until they turn a bright green). I think it took about 2 or 3 minutes. Then I thinly slices about 5-6 peeled cloves of fresh garlic and added a dash of salt and pepper. I continued to steam them covered over low heat for 13 or so minutes and added a splash of red wine vinegar just before I served them. The only trouble is I should have made twice as much. My kids LOVED it – and the best part is – it’s healthy!

Keep Cookin’ Healthy,

Coach Lora Erickson

aka “Mom”

Health Benefits of Kale

Kale is knows as one of the superfoods because of its great antioxidant and anti-inflammatory properties as well as its cholesterol-lowering benefits. Kale is considered a cruciferous vegetable (as is cabbage and broccoli) and should be part of your weekly diet. Most people steam it which enhances its cholesterol-lowering ability. Kale is packed with vitamin K, vitamin A and vitamin C along with many other nutrients such as manganese, calcium, and potassium. It is also a really good source of many B vitamins along with providing natural fiber. Kale is also well known for its anti-cancer nutrients in the form of glucosinolates. Be sure and include it in your diet weekly.

Cache Gran Fondo Cycling Ride

Cache Gran Fondo

July 14, 2012

Wow an Gran Fondo in northern Utah!  I am loving it!  And it’s in Cache Valley – were I graduated from college from (go Aggies!).  If you are not familiar with a Gran Fondo it’s an Italian word that basically means “Big Ride” and is a mix between an long recreational ride and a competitive event. It’s really a great opportunity to enjoy the beautiful Cache Valley area at your own pace. Come join us! To learn more visit www.cachegranfondo.com.

You can also visit them on their Facebook page: www.facebook.com/cachegranfondo

Water with Lemon

When I go to a restaurant with my family, I usually order water with lemon. There are several reasons why I do this. The #1 reason I order water is because it’s the healthiest choice. The lemon gives me a little ascorbic acid (Vitamin C) which is a great antioxidant (needed even more for runners). The best fluid to drink to rehydrate your body is water (sometimes I add some drops of pure elete electrolytes- no sugar – www.eletewater.com). On occasion I may order a milk or strawberry lemonade, but for the most part I don’t like to drink my calories and most drinks are empty calories with little nutritional value. Sure you can get 100% juices, and milk provides good nutrients but it’s still a lot of calories and not worth the money to me. It seems crazy to me to pay $1-4 for a drink I could buy at the store for less and get more. (Don’t we all work hard enough for our cash?) And even if they offer free refills (like most restaurants do with soda pop ‘cause it’s cheap) this would just cause me to drink more empty calories than I really need anyway because it tastes good. Working in the weight-loss field for so long I have noticed huge health gains and weight loss for those people that are willing to cut out all soda pop and excessive empty-calorie liquid consumption. It’s sad to see small children that consume excessive amounts of soda pop and caffeinated beverages. We as parents need to be better health advocates for ourselves and our children. So the next time you go out to eat, choose a healthy low-calorie meal and order water with lemon.

Live Well & Stay Healthy,

Coach Lora

“Blonde Runner”

www.BlondeRunner.com

Coach Lora Erickson is a competitive runner and nationally ranked triathlete with over 26 years of athletic experience. As one of Colorado’s top distance runners, she was recruited to Utah State University where she ran on scholarship and was honored as an all-conference runner graduating with a degree in Health Education with dual minors in Nutrition & Chemistry. She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children. Lora has a true passion for health promotion, her enthusiasm is contagious. Coach Lora works with individuals as well as offering group/team training programs and various community classes. To learn more visit www.BlondeRunner.com or contact her directly at lora@blondedrunner.com.

Jokes: My butt hurts! What?

LOL

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