Sweethearts Races Giveaway

December 30, 2017 by  
Filed under Fitness, Health Classes, News

Come join the fun and what better way to join the fun then to do the race for free! Check out the giveaway on the Blonde Runner Health Facebook page.  Can’t wait to sign-up?  Use the code SWEETBLONDE2018 to save $5.  Share with a friend.
Bonus: All those registered for the race are welcome to attend the Winter Running Class on January 20. RSVP: theblonderunner@gmail.com All others $10. Learn more
Coach Lora Erickson
BlondeRunner.com

Fitness: Running and Triathlon Races Goal Setting Tips

December 30, 2017 by  
Filed under Fitness, Nutrition, Prevention & Safety

Goal setting is so important because it gives you focus to your training.  Check out these video clips for tips to set Fitness: Running and Triathlon Races Goal Setting Tips.

Coach Lora Erickson

BlondeRunner.com

Goal Setting for Races Watch on YouTube

S.M.A.R.T. Goal Setting: Watch on YouTube (periscope rebroadcast)

Utah Race Discount Codes

December 30, 2017 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews, Races

I just love local races and do my best to secure discount codes for my website visitors (thanks for visiting!).  I am always adding new discounts and keep an updated list on this page:  Blonde Runner Race Product Discount Codes

Let me know if you need help with training, I’d love to coach you!  Mention this post and get $50 off your first month of custom coaching.

Coach Lora Erickson

BlondeRunner.com

Marathon Nutrition Do’s and Doen’t

December 28, 2017 by  
Filed under Fitness, Races

Last February I had the opportunity to share some advice on Marathon Nutrition Do’s and Doen’t and promote the Salt Lake City Marathon which I am an ambassador for.  This is a great reminder as we start training in the New Year!  Check out the TV interview here

I am excited to promote the event tomorrow at Fox Studio’s between 1 – 2 p.m. Hope you tune in.

Use the code “blonderunnerslc18” to save 20% on the 2018 events (this will be the 15 year anniversary…you don’t want to miss it!)

Coach Lora Erickson

BlondeRunner.com

Winter Running Class with Coach Lora

December 23, 2017 by  
Filed under Fitness, Health Classes, Prevention & Safety

Come join us and learn about winter running from clothes, nutrition, shoes and best workouts to treadmills do’s and don’t. RSVP by messaging Coach Lora Erickson, theblonderunner@gmail.com Prizes and fun!
No cost to those registered for the South Davis Sweethearts 5K. $10 for others.

Learn more

Win a Month of Online Coaching

December 1, 2017 by  
Filed under Fitness, Health Classes, News, Prevention & Safety

It’s December and what better way to celebrate the season by giving. I am giving away a month of custom online coaching in December.  Check out my Blonde Runner Health Facebook page for details. This is online coaching so you don’t have to live in Utah. I’d love to work with you!

Coach Lora Erickson

BlondeRunner.com

 

Salt Lake Marathon Races Discount Code

November 27, 2017 by  
Filed under Fitness, News, Races

I love local races!  The Salt Lake Marathon, Half etc.. events are one of my favorites.  Come join the fun in 2018 and use the discount code blonderunnerslc18 for 20% off.  Share it with your friends and make it a party!

Coach Lora Erickson

BlondeRunner.com

Need help with training?  Contact the Coach.  Who is Blonde Runner?

 

Registration Open for the Race For Grief Utah 2018

November 9, 2017 by  
Filed under Fitness, News, Races

Registration is open for the 2018 event.  Special pricing will be offered through Monday (Nov. 13, Samanth’s birthday).  10K – $20, 5K – $15, 2 mile Walk – $15, Kids K – $10 ($7 no shirt).

Push, But Not Too Hard on the Bike

November 3, 2017 by  
Filed under Fitness, News, Prevention & Safety

Coach Lora Erickson
Ironman All-World Athlete
Certified Triathlon & Running Coach
BlondeRunner.com

Push, But Not Too Hard

By Lora Erickson, BlondeRunner.com

Cycling and traveling for me usually also involves swimming and running since I am a triathlete. Earlier this year I traveled to Boulder Colorado to attend a coaching summit as well as compete in the Ironman Boulder 70.3 event.  What’s interesting about triathlon racing is trying to go hard but not too hard on the bike.  It’s often a trade-off, if you go too hard on the bike you will most likely suffer on the run but if you push the bike and still can run okay in the end your overall time and placement is better even with a little slower pace on the run.  That is what I choose to do in Boulder.  I came into the race tired from racing an Olympic Distance event one- week before, traveled and had 4 days of mind numbing classes.  I rode efficient with a higher cadence and clean pedal strokes patiently keeping an eye on my heart rate and power numbers and taking my nutrition as planned.  I decided to push it to my higher numbers and see if I could hold it.  I was the last wave of swimmers in the water and knew if I could finish the ride sooner I would have less time in the heat on the run so that is what I did.  My legs struggled a bit on the run but overall not bad all things considered.  This was a training race for me as I have the Ironman 70.3 World Championships in September.   It worked.  My run time was a bit slower but my ride time made up for it and more.  I knew the effort on the bike yielded more benefit than that same increased effort on the run.  I find this same principle of knowing when to push and when not to can be a struggle for many athletes.  Some athletes simple push every workout every day and get frustrated when they get injured or don’t see progress.  Just like in my race, some portions of workouts or races are things we can push, other times we need to lay off the throttle and allow some easy coasting.  Evaluate what is best for your effort for the most wanted outcome.  As we are coming into winter it’s important to keep this in mind. Simply, flowers do not bloom all year.  It’s good to scale back training and allow rest so when the race season comes you are fresh for it.

About the Author: Coach Lora Erickson is an Ironman All-World athlete and USAT certified triathlon coach.  She is also a certified Slow Twitch Triathlon Cycling Coach with many years of experience coaching beginner to intermediate athletes. She offers on-line as well as in-person custom coaching.  To learn more visit BlondeRunner.com or contact her directly at theblonderunner@gmail.com  

Race Report: Southern Utah Triathlon

October 30, 2017 by  
Filed under Fitness, News

Race Report: Southern Utah Triathlon by On Hill Events
When I heard the announcement for the Southern Utah Triathlon by On Hill Events I was excited about it. It is not unheard of to see snowfall before Halloween in Bountiful Utah, where I live, so I loved the idea of going somewhere warm in late October for a race and it’s always fun to visit my Mom.

The weather was perfect for this event. I have done many triathlons of all race distances over the years but I had never done a triathlon relay with someone before so I thought it would be fun. I signed up for the Olympic Relay with a friend. She would swim, I would ride the 40K and we would split the run. She did well on the swim and soon I was off on the bike. There was quite a bit of climbing on the first 6 miles, then a quick decent then out and back again. I dropped my chain on the first steep climb and my front derailleur wasn’t working so I stayed in the big chain after that and had to grid the rest of the climbs more than I wanted to but I had no other option. Unfortunately this would leave my legs a little more tired that I wanted for the run.  I had to keep reminding myself to push harder because it was only a short 25 mike ride but my legs seemed to keep slowing to half Ironman pacing. Overall it was a decent ride. I passed off to my friend and she took off on the run. By that time it was sunny and nice outside and was really turning out to be a nice day. Soon it was my turn to finish up with the last half of the run. The first quarter mile was a little rough getting my legs going again but I got into a good groove by mile one and was able to push the pace for a bit. Again being used to doing half marathons coming off the bike I had to keep telling myself to go stronger. My heart rate seemed to be high for the pacing and I counted down the last mile trying to push the pace and stay focused on the moment. My legs seemed to be a little more dead than I anticipated from the ride, but I pushed through.  I have only focused on recovery workouts since the Ironman 70.3 World Championships so this was great workout. All in all this was a great training race and fun to share the load with a friend. It was even exciting to place first in the Olympic Triathlon Relay division at this inaugural event.  As always I appreciate the support I get from friends, family and my sponsors (Champion Systems, Xterra Wetsuits, Intermountain Sports Medicine, Cocogo, Elete, Wasatch Running Center, Bountiful Bicycle, EvoFit/Enso Roller)I hope you will join the fun next year (ask me about the discount codes)
Learn more about the Southern Utah Triathlon

Happy Training,

Coach Lora Erickson

Who is Blonde Runner?

Need help with training? Contact Coach Lora Erickson, theblonderunner@gmail.com

Coaching services available:  Race Planning Consultation, Running Training, Triathlon Coaching, Swim Coaching, Cycling Skills, Strength Training, Race Nutrition Feedback & Planning.

 

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