Get your business logo on a triathlon jersey

NUTs sublimated triathlon jerseys

The Northern Utah Triathletes triathlon jersey’s that I am working on are going to be pretty sweet looking and a high quality sublimated jersey (top and bottom) to be used for our group to race in all year. Unfortunately most high quality tri gear is pretty pricey, so I am trying to make some efforts to drive the cost down and make them more affordable for members. We are looking for sponsors that are interested in getting their company name on the Northern Utah Triathletes jersey’s in exchange for donates (product, services and monetary funds). Running stores, bike shops, swimming gear places, financial institutions, and other companies. To maximize exposure we only have a certain number of spots available, so if you or someone you know is interested, please contact me at lora@blonderunner.com.

NUTs Members: If you think you would be interested in ordering a NUT’s tri jersey kit (top and bottom set), send me an email at lora@blonderunner.com with your approximate size. Jersey’s will be available in the early spring. You will be able to vote on favorite designs too.

Northern Utah Triathletes group forming

Triathlon is a fast growing sport in Utah and it’s easy to see why triathlons are so popular. The variety of training and challenge that triathlon provides with swimming, biking and running makes it exciting and fun! As a certified running coach since 1996, I have seen many long time runners embrace the new challenge of triathlons while still getting to enjoy running. The cross-training is good for runners. I believe that it is important for people to learn to train properly for triathlons to avoid injury and with this fast growth of the sport, education is needed. This is why I have decided to organizing and new Northern Utah Triathlon Club. The group will welcome beginners, intermediate and elite/professional athletes. Details are still being worked out, but weekly group rides, swim clinics and running lectures will be scheduled regularly. Many pro athletes are already on board and are excited to be part of this new group. I am very excited about it. If you would like to get involved, please send me an email and join our Facebook page. I will need all of the help I can get. Thanks.

Northern Utah Triathletes on Facebook

Join a local running group

Contact:

Lora Erickson

Blonde Runner

Blonde Runner Health LLC

Bountiful, Utah

801-299-1601

lora@blonderunner.com

www.blonderunner.com

two hundred sit-ups challenge

Sit-ups or crunches are a classic exercise for a reason. They are one of the basic and most common exercises for the human body and are great for your stomach and back. Sit-ups build core strength and develop better stabilizing muscles.

Think there’s no way you could do two-hundred consecutive sit ups? You can! All you need is a good plan, a little discipline and about 30 minutes a week to achieve this goal!

The main aim of the program is to improve your strength, fitness and general health. Try the program and you will be amazed at how quickly your body can build strength. Have fun!

here’s how

1.  Start by doing an initial test to determine starting fitness level.  To perform the test, simple execute as many good-form sit ups as you can.

learn more about proper form

initial test: the road to two hundred sit ups
Age	under 30 years	30 - 39 years	40 and over
Rank *	number of sit-ups performed
excellent	over 76	over 71	over 62
very good	59 - 76	52 - 71	47 - 61
good	50 - 58	46 - 51	37 - 46
average	40 - 49	38 - 45	25 - 36
poor	0 - 39	0 - 37	0 - 24

Most people tend to fall into Rank 2 or 3 which is a great starting point for the plan.

2.  Then you will want to print out the downloadable pocket program (click the link below). You’ll be required to work out three times per week – usually a Monday, Wednesday, Friday or a Tuesday, Thursday, Saturday pattern will work fine.

3.  Get started.  Start with week one in the appropriate rack row. Have fun and get strong!

Downloadable pocket program

click here to learn more

Completed the two hundred sit up challenge?

Now try the Hundred Pushups Challenge

Join the South Davis Road Runners as we do these and other challenges through the year.

To learn more click on the icon at the top of this page.

cheer for the underdog

I cheer for the underdog, the person that nobody seems to pay any attention to. Maybe it is because once I was the underdog (and still am at times); you know, the person nobody paid any attention to. They passed me off as the shy girl that was dumb and didn’t talk much…but the thing they didn’t know, is that even though they didn’t believe in me, I believed in myself. Down deep I know I was somebody important. Very few people ever told me that, it wasn’t until I started running that people too notice of me. I have learned to embrace this running identity, but there have been times that I would like to be identified for other things, because there is more to me than running. My close friends know this. Few people bother to get to really know me, but I don’t make it easy. I am naturally an introverted and private person; yet have become very outgoing. This was a conscious choice for me. I remember distinctly making the decision on my 13^th birthday that I didn’t want to be shy anymore. I wanted to be more outgoing and fun. Until that time, I had only let me close friends see that side of me. I have a very dry sense of humor and love to make people laugh (I was sort of a comedian – but only for my close friends). It is somewhat easy to be outgoing now, but still awkward at times because I am a people pleaser. It can be frustrating as I have learned it is impossible to please everyone, but I still like to try. I like to be happy and make people happy. I don’t like to be judged or criticized, which seems to happen when you stick your neck out there and tell-it-like-it-is. It is unbelievable to see the harsh criticism I get even now. Perhaps even you are ready to type in a critical remark to leave as a comment as you read this post. I have come to the conclusion that criticism by others usually has nothing to do with me; it has more to do with how the other person is viewing their world. Perhaps if we could see others for their potential and cheer for the underdogs, we would live in a happier world.

Bumps & Bruises - my life changing injury

(recent updates at the end of the post)

As an athlete, I have had my share of bumps and bruises over the years. But, for some of us, we get an injury that can be life changing; something that can really derail our dreams. The day I sustained a life changing injury started out like any other day. I distinctly remember making a decision between running a long run or riding that day. Naturally being a runner I leaned towards the run. But, being the end of August I knew the weather won’t allow many more rides which gave me a push to try to overcome my fear of riding (long story short – my middle school gym teacher get hit on her bike and she returned to school paralyzed in a wheel chair). Ultimately I knew I needed to spend more time on the bike to perform better in triathlons. I choose to ride. This was a solo ride for me and started out smooth. At the turn around point I stopped for a quick drink and a few bites of food I had brought with me, then started back for home. Just about as I got up to full speed (about 22/24 mph), my front wheel hit something and suddenly turned…I lost my grip and….my bike went to the right and I went straight for the asphalt…in an effort not to roll into traffic I took the blunt of the blow with my left outstretched arm, which jarred my elbow and shoulder shooting pain up my neck and down my back. My left knee also hit the asphalt noticeably hard and my hip hurt. It all happened so fast…since I was still overcoming a fear of riding I knew it would be important for me to get back on the bike and ride home (kind of like when a person gets bucked from a horse – if they don’t get back on right away they might never ride again).

It was painful, but I knew if I stopped I would probably pass out (I go into shock quite easy). In the ensuing months after the wreck I knew that I had done something serious and rehab or surgery would not be an option due to pregnancy (this was the only good news from the doctor visit). The intense pain subsided, but was replaced with chronic nagging pain, frequent head aches and muscle spasms; all on top of a high-risk pregnancy. It wasn’t until after my baby was born that I realized the full impact of the injury. Since I am very restricted when I am pregnant and can only walk a little, I didn’t really know when to expect when I was finally able to train again. Most noticeably it affected my swim workouts. I found myself aching all day after swimming. I often adapt my effort going easy on swim workouts to minimize the pain. This was frustrating, as I like to work hard and want to do well in competition.

For those that have not tasted the difficulty of chronic pain or injury, let me tell you, it is wearing. Nagging pain seems to have no foreseeable end and rarely is recognized by others. Nobody could see the dull pain I feel every time I lift my arm or the disturbed sleep when I roll on it in the night (I don’t go back to sleep well). They can’t see the dull head aches or muscle spasms. Despite my careful attention, I fell victim to tendonitis on several occasions throughout the last three years and found myself out of the pool for the majority of this season. Although I have seen much success in my triathlon experience I have never been able to compete at 100%. Although surgery will take considerable recovery time, it may offer some needed relief and the possibility of training and competing at my full potential. I would like to come back stronger and better. Surgery is scheduled for this Thursday Oct. 22^nd. I plan to keep my readers updated on my progress. Thank you for your continued support and cheerful words. You are appreciated, thank you so much!

Since I won’t be able to use my arm, I am hoping on living vicariously through you and wanted to challenge you to use your arms and do the Hundred Pushup Challenge. Yes, you can actually get to the point of doing one-hundred push-ups. I plan to also complete the challenge when I am able. Here’s a link to the program. www.hundredpushups.com Please keep me updated on your progress.

Far better it is 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

Related posts: The Climb

Updates:

10.21.09 Shoulder surgery at Intermountain Medical Center in Murray tomorrow morning at 10:30 a.m. (gulp!) I can’t eat after midnight – that is always hard, I love food! I am hoping for a speedy recovery – keep you fingers crossed for me.

10.22.09 Well, it’s a little slower to type with one hand, but I survived the shoulder surgery. All went well (I think), but it looks like I will be retiring my running shoes for several months. Now I hope I can survive the recovery.

10.23.09 Yesterday was a blur, especially after I went into shock the first IV attempt when they hit a seriously painful nerve. However, the third time was the charm and soon I remember getting situated on the operating table. The next thing I remember was waking up in the recovery room – I didn’t have much luck holding anything down and the nurse kept telling me to take deep breaths and she could smell the anesthesia meds. I don’t think I have ever been that nauseous in all of my life. Unfortunately I was a little out of it when the doctor came in and talked to me after the surgery; so I didn’t really understand what they found until today. The decompression went well, however they discovered that I have Degenerative Joint Disorder – which is not good news (this is a chronic condition – arthritis). I will know more when I go in for my post-op appointment on Wed. I have also scheduled a physical therapy appointment on Monday. Time will tell how this will impact my life as an athlete. For now I will not be able to run for several months, but soon I hope to be given the green light to do a stationary bike.

10.26.09 I went to physical therapy this morning. Good news - my range of motion is really good. They are encouraging me to use my arm (within limits) and gave me some exercises to do several times a day. Truly it is nothing like the intensity I am used to, but I am happy to be making progress and will patiently allow my body to heal. It was an encouraging visit and I have been giving the green light to exercise (non-jarring, and with some limits). Needless to say, I am thrilled.

10.29.09 I visited with my doctor yesterday and had the stitches removed. We also reviewed the pictures of my shoulder arthroscopy and they showed me the osteoarthritis (click on the link at the bottom of this update and you can see it in the picture on the first page at the bottom right). My joint is healing well from the surgery, but allowing it to rest and not doing too much too soon is important. I will be for sure out of the pool for 8 more weeks, but can do things using pain as my guide and keeping the swelling out of the joint by working within the restrictions of the physical therapist. Still no jarring or running. The best thing for the joint concerning osteoarthritis is to stay active and keep the muscles around the joint strong, which is simply my life anyway. The disease will progress but how quickly is unknown and it is unknown how it will effect me as an athletes. My spirits are up and there are many people that have it much worse then me. Honestly the pain from the nerve damage from the first IV attempt that put me into shock is worse.

It’s not everyday you get to look at the inside of your living body - cool

click to view pictures from my left-shoulder arthroscopy

11.13.09 It has been far too long and I need to update everyone on my progress. I am being diligent with the exercises given to me by my physical therapist and have done them as prescribed. I am progressing well and am trying to patiently heal. I must admit is it difficult to see others out running when I want to and can not. I have been putting in some miles on the my road bike indoors without the use of my arms. I feel a little disproportionately lower-body-strong at this point. Swimming is not even close to being an option for me, but with some hope I will be able to run on Dec. 3rd (yes, I am counting down the days). Tomorrow I will walk as all of the other Road Runners run. I am excited to meet some new area triathletes at the mingle. Things are looking up.

Learn more about the group run, mingle and food drive

What does it take to do your first tri?

By Lora Erickson, www.blonderunner.com

Triathlons can seem intimidating, after all you have to be able to do three sports (swimming, biking and running). But the fact is triathlons are very doable for even the “non-athlete.” When I started doing triathlons 6 years ago I didn’t know anyone that did triathlons, so I didn’t really have anyone to ask questions to. Having a running background helped a lot, but mostly I used common sense to train. I also went and watch a few before I did one of my own.

First I started swimming, and bought myself a road bike (most triathlons are road bike not mountain bike unless it’s an Xterra), and continued running. Then when I felt like I could do those decently, I choose a race. I picked a race that offered a pool swim so I didn’t have to rent a wetsuit and brave the open water. I found out the distances of each event and adjusted my training accordingly. How to train is the tricky thing about triathlons. You have to learn how to balance each sport without overtraining.

As a coach, I often start beginners doing 1-2 practices in each event during the week. For example swim 1500 - 2000 yards, bike 10-15 miles, run 3-6 miles (rotate working outs 6 days a week with one full rest day). This is a fairly simple format, but hopefully you get the general idea. If this seems too difficult then ease into it and give yourself a longer time to train. Also, you will want to vary your training adding intervals, endurance work, brick workouts and pace sessions. If you follow a good training program you can get ready for a triathlon in 3 - 6 months and do well. If you are in pretty good shape you could do it in less time. Winter is a great time to get in the water if you have an indoor pool in your area. Take advantage of a stationary bike or a spinning class, and lace up those shoes for an outdoor run. Just go for it – that’s what I did and I’m loving every minute of it. Triathlons are the best!

Lora is a certified running coach and experienced triathlete with over 24 years of experience. She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children. She also enjoys coaching an all women triathlon team. For questions or comments contact lora@blonderunner.com or for more information visit www.blonderunner.com

http://blonderunner.com/2008/01/taste-an-orange/

Support local races

Blazing Bobcats 5K Run/Walk

Saturday October 10, 2009

Race start time: 9 a.m.

Pre-registration deadline: Sept. 30, 2009 by 4:30 p.m. Registration forms must be received by the school office at this time. The registration fee increases to $20 after this date and there is no guarantee of a shirt. Registration forms are available in the school office.

Blazing Bobcats 5K 2009 Registration Form

Blazing Bobcats 5K on Facebook

Race Location:

BOUNTIFUL ELEMENTARY

1620 South 50 West

801-402-1350

Route: The 5K (3.1 miles) race route starts and finishes at Bountiful Elementry. It is a flat route that runs through the local neighborhood and is all paved. There will be one water stop along the way, approximately half way. Runners and walkers welcome. Jogging strollers are allowed, but please start behind the pack. Children under 4 years old do not need to pay to participate. No dogs or pets.

Race-day registration and packet pick-up will begin at 8:00 a.m. and go until 8:45 a.m. Please allow extra time to park and use the rest rooms.

Bouncy houses and a rock climbing wall will be available from 9:30—12:30. There will be a silent auction and food available for purchase. Thank you for your support. If you are interested in sponsoring the race or have race questions contact Lora Erickson at 801-299-1601 or lora@blonderunner.com

Learn how to train

Legacy Trail: Bicycle Safety

It is a privilege to live by a paved road bike trail (Legacy Trail) and I can often be found frequently riding it. However, the trail also welcomes new and inexperienced cyclists. While I love to see people being fit, starting something requires understanding some rules or it can be hazardous. While there are many rules to understand I wanted to focus on a handful of infractions I saw just yesterday afternoon while out riding.

I saw a women riding in the road against traffic. While this is a great practice for running, it is not for riding. Bikers are supposed to ride with traffic in the road and follow traffic rules.

I also saw an older gentleman riding in his khaki work pants without a strap holding his pants to his legs on bottom preventing them from getting caught in chain. This can happen easily causing a major spill. Pants straps are inexpensive and often reflective offering an additional measure of safety. Better yet, purchase some cycling shorts or tights (the padding is very helpful – unless you like to have a sore butt!).

I saw a handful of people without helmets. For me and my children, this is a must. Nobody intends to get in an accident and you never know when it will happen so wear a helmet just in case. All cycling races and triathlons require them for a reason. Helmets save lives, so wear one. Plus they look cool - I think.

If you are trying to be cool by talking on your cell phone while riding – don’t. It simply is not cool. It’s stupid. You need to be paying attention to the road and traffic. Wait to call or text your friend or stop to do so. It is great to have a cell phone for emergency’s. I even recommend having identification on you, just in case you are knocked unconscious by an unexpected accident. Get Road ID.  Receive a dollar off by using the code:  RID546483.

While in the road or on a trail, bikers need to stay to the right, except to pass. It is common to say “On your left” when you are passing. Slower riders always yield to faster ones. Please have all family members stay to the right of the yellow line when you are on the Legacy trail.

While music is great to workout to, I would recommend NEVER riding with music or your iPod. It is simply too difficult to stay alert to your surrounding. Not even one ear bud is acceptable. You need to hear your surrounding without distortion.

Also, it never hurts to bring lights with you. At this time of year it often gets dark all of the sudden it seems. This includes using a white front lamp and red flashing tail lamp. Most sporting goods stores carry them. You need to be seen, plus it helps you see. It is always best to ride during daylight hours. I also recommend wearing bright colored cycling tops/jerseys with pockets. Cyclists that can be seen are much safer (and alive).

Regular bike maintenance also keeps you safe. Make sure your breaks are working, your tires are inflated to their proper levels, and your chain should be lubed (never use WD40 – it will rust your chain) once a week if you are riding regularly.

Wear polarized sunglasses. Not only do they protect your eyes from the sun, but they can prevent a bug-in-the-eye that can cause a major accident and there are swarms of gnats on the trail. (You may want to close your mouth when you go through one too - unless you want extra protein in your diet or a bug in the lungs).

There are many more safety rules and some time ago I posted a great video on bike safety. I encourage all riders (new and old alike) to review it. Look under fitness for the article posted March 18, 2009 entitled: Bicyling Safety First

Workout music

Music often keeps me company on long runs. It has a way to uplift and motivate me. I have absolutely loved my iPod and it sure beats the old tape player I used to run with years ago. There are so many great songs out there. I particularly enjoy pop, dance, hip-hop and country music. These are a few of my favorites right now. Enjoy.

Triathlon Essentials Clinic & Intermediate Running Class

TRIATHLON ESSENTIALS CLINIC

Class Date: August 11, 2009 time: 7-9:30 p.m. Cost $25

Location: Davis County Area, Utah

This is a hands-on clinic that will cover all the essential elements of triathlon including: training, supplies, wetsuits education, nutrition, racing tips. Learn important training elements that need to be included in every training plan. Understand how transitions work and how they are set up most effectively. Get racing tips and advice from an experienced triathlete and certified running coach with over 24 years of experience. Sports nutrition will also be covered. This unique class includes hands-on demonstrations, wetsuit/openwater swimming education, and winter training tips. This is a one-time 2.5 hour clinic packed with valuable information – you won’t want to miss it. Clinic fee: $25 per person. Sign-up with a friend and save $5. To register contact Lora Erickson at 801-299-1601 email lora@blonderunner.com. Pre-registration and payment is required to reserve your spot. Limited spots. To learn more visit www.blonderunner.com

Facebook Triathlon Clinic event interest sign-up

INTERMEDIATE RUNNING CLASS

Class Date: August 25, 2009 time: 7:30 p.m. 4 week Cost $45

Location: Davis County Area, Utah

Are you ready to take your running to the next level? Come learn how to improve your running from 5K to marathon distances and triathlons. Get training tips and advice from an experienced and certified running coach with over 24 years of experience. Sports nutrition will also be covered. This unique class is a short lecture followed by a training run. Learn speed-work specifics, cold weather training, and adaptive training program helps. The class will be held weekly for four weeks. This class packed with useful information that can enhance your running experience and improve your race times. Class fee: $45 per person. Sign-up with a friend and get $5 off. Includes a form analysis and core training program. Register early as participant numbers are limited. To learn more visit www.blonderunner.com or contact Lora Erickson at 801-299-1601 email lora@blonderunner.com. Pre-registration and payment is required to reserve your spot.

Facebook Running Class interest sign-up

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