Coach Lora Erickson Cycling Utah Article: Push, But Not Too Hard

March 21, 2018 by  
Filed under Fitness, News, Prevention & Safety

Check out Coach Lora’s latest article in Cycling Utah.  Click to read:  http://www.cyclingutah.com/fitness/coaching/triathlons-push-but-not-too-hard/

Enjoy. Are there other articles/blog posts you’d like to see?  If so, leave a comment below or send an email to theblonderunner@gmail.com and I’d love to address a topic you are interested in.  Need help with training?  If so, don’t hesitate to contact me.

Coach Lora Erickson

theblonderunner@gmail.com

BlondeRunner.com

Who is “Blonde Runner” Click to read more

Product Review: Goodr Running Sunglasses

Being a high school and college distance runner and now Ironman athlete I have run a lot of miles in the hot bright sun and even winter sun reflecting off the snow (so bright)!  Sadly when I was young I rarely wore sunglasses when I was running. While visiting the eye doctor after college I learned I had developed Pinguecula in my eyes from sun damage.  Pingueculae are non-cancerous bumps on the eyeball usually caused from ultraviolet radiation from the sun, wind, dust and dry air.  Growing up in a dessert area in Colorado probably didn’t help. Luckily the pingueculae did not grow over my cornea’s so I was still able to have Lasik some time ago.  Since I have learned about them, I make it a point to always wear sunglasses when I workout outside and drive.  I always suggest sunglasses to other runners and triathletes in my classes and clinics.  I was excited to see these fun and affordable Goodr running sunglasses at a local shop and had to check them out.  I am a big fan of polarized lenses because you can see better with them. The lens have UV400 protection and the frames have grip coating.  They are super light-weight at 22 grams, so won’t bounce around when you run.  These classic black ones are perfect and I kinda think I look cool (gotta be a cool Mom when I drop off or pick up my kids from school right?).  The name of this color/style is Whiskey Shots from Satan with Amber lens.  Doesn’t that just fit the Mom vibe LOL 😉 The affordability sure does!   I just love that they are all under $30.  They have lot of fun other prints too.  Check them out and get yourself a pair:  https://www.playgoodr.com/

Happy Running,

Coach Lora Erickson

BlondeRunner.com

Pinguecula – Click the links to learn more:

http://www.allaboutvision.com/conditions/pinguecula.htm

https://www.aao.org/eye-health/diseases/pinguecula-pterygium

Learn more:  Who is Blonde Runner – Coach Lora Erickson? 

 

Win Tickets to the My Gluten Free World Expo

March 5, 2018 by  
Filed under News, Product Reviews

Check out this great Instagram Giveaway!  Enter to win!

Coach Lora Erickson

BlondeRunner.com

Training Training Quick Tips: Brick Workouts

March 4, 2018 by  
Filed under Fitness

Click to view Coach Lora’s latest article in Cycling Utah Triathlon Training Quick Tip:  Brick Workouts

Need help with training or what to learn more? Who is Blonde Runner? Learn more – Coach Lora Erickson

 

 

Funny Video Clip: Bird Jamming to Guy Playing Guitar and Singing

This is such a cute clip, I had to share.  Laughter is the best medicine!
Live Happy,

Coach Lora Erickson

BlondeRunner.com

 

Follow Coach Lora Erickson on Instagram

February 22, 2018 by  
Filed under Health Classes, News, Product Reviews

Recently I decided to create more purpose to each of my Instagram accounts so I wanted to define that here just in case you wanted to follow along.

My athlete account, where I share my fitness journey including race news, exercise tips etc… is here: theblonderunner

My coaching/personal account where I share nutrition, recipes and health tips as well as family fun is here:  coachloraerickson

Race For Grief news and grief support can be found here:  RaceForGriefUtah

Thank you for your support!

Coach Lora Erickson

BlondeRunner.com

6 Destination Races

February 21, 2018 by  
Filed under Fitness, News

6 Destination Races

By Coach Lora Erickson, BlondeRunner.com

Racing and traveling is a great combination and many runners are taking time out for “staycations” and “race-cations.”  Racing is the best reason to travel in my opinion and I have a personal goal of racing in all fifty-states in my lifetime.  If you are looking for some beautiful and scenic races here in Utah, check out these destination-worthy races:

Canyonlands Half Marathon aka Moab Half – March 17, 2018

This is one of my personal favorites.  Runners are shuttled up to the start and the route winds down the canyon running on the road along the Colorado River ending at the Swanny City Park.  It is a well-organized early season event in Southern Utah.  This long standing event started in 1976 and offers a 10-year club. The event really draws a crowd with hundreds of participants in the half marathon and five mile event (a unique distance you don’t see too often).  Moab is a half-day drive from Denver and 3-4 hours from Salt Lake. Lodging options range from camping to family-friendly five-star hotels.  There is plenty of hiking in the area with parks nearby; Arches National Park, Canyonlands National Park, Dead Horse Point State Park and a large amount of BLM and Wilderness Study Area Land.  People like to explore with jeeps, ATV’s, mountain bikes, hikes, rock climbing or explore the Colorado River with white river rafting!  Learn more: https://www.madmooseevents.com/canyonlands-half-marathon

Zions Half Marathon – April 28, 2018

People travel from all over the world to experience the spender of Zions with all the many trails and beautiful scenic red rocks.  The Zions Half takes place in Virgin, Utah.  While you are there take up some horseback riding, or check out the Buffalo Trails Trading Company Restaurant/Museum to learn about the area. Traveling with kids?  Make a stop at Fort Zion’s petting farm or explore the wilderness on some mountain bikes or camp-out at the Ranch after you tour the half marathon course. The event is held on the west side of the park on Smith Mesa featuring a new route this year.  Although this race is not technically a “trail race” it is mostly dirt. Be sure and register early as this race sells out quick. Learn more: https://vacationraces.com/half-marathons/zion/

Ogden Marathon – May 19, 2018

The Ogden Marathon is the biggest single outdoor marathon in Utah and is known for its outdoor beauty and scenery with world class views and competition; it’s no wonder the phrase “Get out a live” is a commonly associated with the area. It is also the home to the Hill Aerospace Museum and Union Station.  Take your little ones to Cold Springs Trout Farm and catch fish, or tour the Botanical Gardens.  The George S. Eccles Dinosaur Park is also a big hit for the family; be sure to take quarters to feed the fish there. As for the race, it draws people from all over the country to compete as well as local athletes.  A well-known Winter Run Circuit series of races; 10K, 10 miler, Half and 30K, builds up to the full or half marathon events in May.  I can attest to the beauty of this course as it literally took my breath away running down the canyon. It is so beautiful!  I also love the charitable causes that surround this event with the Goal Foundations involvement and its’ benefiting programs.  Use the discount code blonderunner18 to save $10  Learn more: https://www.ogdenmarathon.com/

Bryce Canyon Half – July 14, 2018 

Although I have not personally done this race, it is getting rave reviews from all my running friends as one of their favorites, so it’s one I am adding to my must-do list.  This event offers a half marathon, 5K and Color Me Fun Run, so it has something for everyone.  It’s well organized with great local support and each aid station has a fun theme with locals compete to win “the best aid station”.  They also offer nice tech shirts, medals and great swag.  Many stay at the Ruby Inn or if you are a camper like me, make your reservations at the nice campground.  Runners who return year after year tell me the route has beautiful scenery and the first 7 mile stretch is downhill making times fast.  While you are there, explore the sandstone cliffs on foot, by horse or ATV.  Brain Head Ski Resort is also a reason to return in colder months. Learn more: https://www.brycecanyonhalfmarathon.com/

Top of Utah Marathon – Sept. 15, 2018

The Top of Utah Marathon starts at Hardware Ranch Elk Refuge and tours the beautiful area following the river down the Blacksmith Fork Canyon and eventually winds through down town Logan; home of Utah State University, my alma mater, where I competed on scholarship as a long distance runner and running many miles there, so I can attest to Cache Valley’s great beauty.  If you get a chance, explore the hikes up Logan Canyon or stop at the small Zootah at Willow Park with your children.  I always like to stop at Gossner’s cheese for a treat after the event. There is a series of races to build you up for the big 26.2 event. This event is great for first-timer marathoners to seasoned athletes alike.  Be sure and add this race to your to-do list.  Learn more:  http://www.topofutahmarathon.com/full-marathon-home/

Snow Canyon Half Marathon– Sat. Nov. 3, 2018  

This is another beautiful and scenic race through Snow Canyon State Park.  The downhill makes for a fast race on this USATF certified route.  There is a 5K option as well running on the surrounding trails. Take in an easy hike after the event at Pioneer Park or mosey along the well marked paths of the Red Hills Desert Gardens viewing cactus and local vegetation. Other note- worthy area adventures with children include the St. George’s Children’s Museum or hit the outlets or Kayenta for some shopping. ATVs, golf, duck ponds…you name it, they have it in this great desert mecca. Learn more: https://www.sgcity.org/sportsandrecreation/races/snowcanyonhalf5kkidsrun

Happy Running,

Coach Lora

Coach Lora Erickson is originally from Colorado and was recruited to run for the University and Utah & Utah State University where she finished up her degree in Community Health Education with duel minors in Chemistry and Nutrition.  Coach Lora is a certified running, triathlon, cycling and swimming coach and has been coaching for over 25 year. She has a true passion for health promotion  and especially loves to work with beginners.  She offers online and in-person coaching as well as small group and community classes. To learn more visit BlondeRunner.com

Ogden Marathon Discount Code

February 21, 2018 by  
Filed under News, Races

Ogden Marathon – May 19, 2018

The Ogden Marathon is the biggest single outdoor marathon in Utah and is known for its outdoor beauty and scenery with world class views and competition. This event draws people from all over the country to compete as well as local athletes.  A well-known Winter Run Circuit series of races 10K, 10 miler, Half and 30K builds up to the full or half marathon event in May.  I can attest to the beauty of the canyon as it literally took my breath away running down the canyon, so beautiful!  I also love the charity that surround this event with the Goal Foundation and it’s benefiting programs.  Use the discount code blonderunner18 to save $10

 

Learn more: OgdenMarathon

Go out and live!

Check out this whole list of discount codes

35% off the Tracer360 Light Vest

February 20, 2018 by  
Filed under Fitness, News, Product Reviews

With the recent snow storm in Utah and seeing some cars slide around on the snow this morning while taking my children to school I started thinking about safety.  The Tracer 360 is hands-down my favorite visibility vest.  It lights up and has many different setting to make you visible.  Simply when you are seen you are safe.  This can be used for running and I have even used it while cycling many times.  Use the discount code BLONDERUN to get 35% off.  Be sure and share it with all the people you care about to keep them safe too!  Makes a great gift too!

Coach Lora Erickson

BlondeRunner.com

They are having a winter sale …learn more

Q & A with Coach Lora:  Heart Rate Training Zones – What do they mean?

January 30, 2018 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews

Here’s a recent question I answered from one of my beginner athletes:

Question:  Hi, I have some questions regarding the training zones I see in Training Peaks.  I see the two columns for the heart rate and pace.  I don’t know how to read these and what the different zones mean.  Can you help me understand?

Answer:   Sure, heart rate zones are used to prescribe a certain intensity for segments of the workouts I provide for you.  The higher the number and zone the more intense the workout.  Often I will use LZ2 (Low Zone 2) meaning use the lower end of this zone range as seen under your Training Peaks zones under settings.   For example the range might be 121-130…keep your heart rate close to 121 for that segment.  HZ4 means High Zone 4…which would be a hard intensity.  Generally you will see zones 1-5 like this:

Zone 1 = Recovery

Zone 2 = Aerobic

Zone 3 = Tempo

Zone 4 = Subthreshold

Zone 5 a, b, c  = Super Threshold, aerobic and anaerobic capacity

Each zone will have a number range associated with it.  It’s important to keep in mind that heart rate zones are very particular to a person, for instance while one athletes Zone 2 is 121-130, another athlete might be 150-161…every athlete is different and the numbers are based on their particular threshold number.  For those that don’t have a heart rate monitor I suggest RPE. RPE or Rate of Perceived Exertion is based more on a 1-10 scale and a good way to “rate” a level of output.  Sometimes you will see this on your workouts too. Here’s some more information is you want to read up on it:   https://www.active.com/triathlon/articles/training-zones-explained-2979

Each article you read has a bit different twist on it but generally know it just a measure of intensity. Heart Rate zones for running and cycling will be different.  There are no heart rate zones for swimming unless you have a special chest strap that reads accurately (the newer Garmin 935 watch has it).  You will also notice there is a pace chart too.  As your training progresses we will utilize this more but for now let’s go for push efforts through using heart rate zones. Also, Zones are usually determined by testing, I like to use a recent race or workouts as people get started.  Once athletes are able to run 1 to 3 miles strong we do a test to determine zones.  Zones will change as the fitness changes.  Obviously a heart rate strap needs to be worn to get this data.  Let me know if you have any other questions. Good stuff!

Happy Training,

Coach Lora

Related articles:

Heart Rate Training Zone

How to Calculate Your Training Heart Rate Zones

Need help with training or have a question?  Contact Coach Lora Erickson at theblonderunner@gmail.com

Learn more about Coach Lora aka Blonde Runner http://blonderunner.com/about/who-is-blonde-runner/

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