Upcoming Blonde Runner Classes held in Davis County:
Running Form Class – Wed. Oct. 26, 5:30-6:30 p.m. $25
Triathlon Training Class – Wed. Oct. 26, 6:30-7:30 p.m. $25
Swimming Instruction – by appointment, message directly to learn more
All classes have limited spots. To reserve a spot please send a $25 payment through paypal.com to email@example.com. Please include contact information and which class you are signing up for (Run or Tri) and you will get more details.
Fun & Creative Run Workouts
Recently I was interviewed by a popular website and wanted to share some of the ideas I shared with them. Out-of-season I often enjoy less structured and fun workouts, here are some of my ideas:
Instead of running your regular routes go and explore new neighborhoods for a certain amount of time. Try new roads you haven’t run on before and then turn around at a certain amount of time and go back the same way you came.
If you’re bored with your regular running routes but don’t have the time to map out new ones just do them in reverse. You’ll be amazed at how different it might look going the opposite direction.
My Jam Music Run
Using an iPod with your music after a warm-up, run hard for one song and then easy for next. Don’t be afraid to experiment with a build doing two hard songs and three easy songs then three hard songs and two easy songs etc. Make the workout as long or short as you want it. This can be challenging and fun.
Family Friendly Park Run
This is a destination run choosing a nearby park and run to it. This run can be done easily pushing a stroller with the child in it. At the park have your child play while you do push-ups, lunges and your own strength routine. If they have monkey bars, do some pull-ups. No equipment needed. Unless you want to bring some easily portable elastic bands that can be tied onto a tree or fence etc. Search the Internet to get ideas. Check out my fitness Pinterest board. Have other Moms meet you at the park to make it more social and create some accountability.
Local Track Run
There are so many great things that you can do at a track and when my children were young I often take them there to play while I did my speed workout. A typical track is approximately 400 meters around making four laps to a mile. Often they are broken up into four 100 meter sections. This makes it great to break up your workout into fast and slow portions or do lunges, grapevine, jump rope or other activities for each segment. Running form drills can also be done at the track. Visit my website at BlondeRunner.com to learn more.
Telephone Poles or Interval Run
This workout is similar to a Fartlek run with variable pacing. Use telephone poles or other landmarks to run to on your regular run incorporate harder efforts. I suggest an RPE effort of 6 for the regular running and 8 for the push effort. The push effort can be as long or short as you would like. I suggest around 1 to 2 minute pushes 4 to 6 times within a short 30 plus minute run.
This is a run I often do with the group of friends (usually my triathlon team) at the track. I suggest 5 to 8 people. Having everyone running in a single-file line and every hundred meters or so the last person sprints up to the front and then leads for a pre-designated distance (i.e. 100 meters, .1 mile etc..). This is usually done after warm-up and all together added up to 3-4 miles. It’s a fun but challenging workout.
Often we get bored running the same route so try to change up the terrain. Maybe find a new hill and do some hill repeats (i.e. 2 min hill X 6 with downhill jogs for recovery) or seek out a new trail for a trail run vs road. Instead of running on the sidewalk try to run on the grass etc…
Need a coach? I’d love to help you reach your health and fitness goals. Send me a message and we will connect.
Coach Lora Erickson
The kids team triathlon training program will begin the first week of August this year. This is a 5-week training program for the Labor Day Triathlon in September. Children 8 and up are welcome to participate. The Registration is open. To learn more message Coach Lora Erickson directly at firstname.lastname@example.org.
Please note: You child will need to be able to swim all the way across the pool by themselves to participate.
To learn more visit: Team Blonde Runner Youth Triathlon
Like us on Facebook: KidsTBRtriathlonteam
Recently my Mom shared this article she found with me. I have read it and re-read it and just love all the kernels of truth in it, so I wanted to share it. Here’s a summary with my comments of 9 Things Mentally Strong People Do Every Day:
- They monitor their emotions. “Sometimes reaching your greatest potential requires you to behave contrary to how you feel.”
- They practice realistic optimism. I love this one because it’s not about being overly optimistic but realistic and positive. (It’s about your inner monologue). I believe being positive and grateful is the key to a happy life.
- They solve problems. So true! I love to be productive with my time and move forward and put my energy into solutions. I “refuse to engage in unproductive activities.” I just don’t have time for it.
- They practice self-compassion. True, so true. Sometimes you have to lighten up and roll with the punches. Treat yourself as you would want your best friend to treat you.
- They set healthy boundaries. I especially love this one as it has been a hard lesson learned in my life. Take full responsibility for how you think, feel and behave. You determine if you will have a good day, not others.
- They manage their time wisely. Time is too valuable to waste and I want to do meaningful things with it. I am picky about what I spend my time on.
- They strive to fulfill their purpose. I recently put a post up about this. It’s wonderful to feel like your life has meaning and purpose. Check it out.
- They seek to grow stronger. We are never too old to learn. Don’t be too proud to learn either, swallow your pride. Everyone has room for improvement.
- They monitor their progress. They seek explanations not excuses. This is such a valuable tool to continue to stay motivated and on track with goals.
Read the article: 9 Things Mentally Strong People Do Every Day
Coach Lora Erickson
This is funny and true. Enjoy!
Coach Lora Erickson
Ok peeps. The Salt Lake races are just a few days away. I did the half last year and it was seriously one of the most organized races I’ve done with timing clocks on route, pacers and a great expo. It’s not too late to sign-up and they have other events besides the Full/half marathon available like the bike tour, 5K, skate etc. Check it out and use the code blonderunnerslc16 to save $5
Such a great event!
I just love getting involved in local races and this one is a favorite. Get your name in and see if you can win a spot for yourself, or a friend/family member. Come join in the fun!
Can’t wait and want to get registered? If so, use the code BlondeSNSPromo to save $5. Get Registered
For various reasons I did not meet my potential in high school or college running. My senior year in college was a particularly hard setback, while I was running for Utah State University on scholarship. I started to have a hard time breathing when I was running and would get winded easily going up the stairs despite being in great shape. It started to affect my race performances. It was strange since I did not have asthma.
My brother-in-law, who is an ENT doctor, found a cyst in my neck which protruded into my windpipe and I ended up having to undergo neck surgery in the middle of racing season. Up to this point, I had improved, getting faster every year but this was the only year I was unable to because of the setback.
It was difficult to walk around the track as I recovered while my teammates ran circles around me. As the team captain I was used to taking the lead. It was hard to regain fitness to the level needed to compete well for my final track season. I don’t believe I ever met my potential in college but it’s never too late. Since having children and coaching myself I have now ran faster times than I did in college. I believe I still have faster times in me despite my age. I am really enjoying competing in triathlons now. I have a lot of goals to still accomplish. I strive to continue to improve and believe it’s never too late to become the athlete I could have been. If you have a dream keep working towards it. You never know what you might accomplish with persistent effort. I’m working to be the BEST ME I can be. How about you?
As many of you know I like to train like I race so I have been practicing my nutrition during rides as usual. I am really liking this EO Gear bag I got from the Endurance Sports Show. I love that it has many separate compartments to hold the different products I like to use like Cocogo (use the code “blonderunner” to get 20% off during March), Endurolytes tablets (use the code “blonderunner” for 15% off the first order), gels and regular food too.
I really like the mesh pocket on the side to hold my used gel packets while I ride. Bonus- it has a reflective stripe on each side (you know how I feel about safety). To purchased online visit EoGear.com
This particular one is the Century Bag Deluxe and bonus – it’s made in the USA, particularly Utah! Wahoo for local!
It’s made of durable water proof material so I know if I experience the harsh conditions that I experienced at Ironman Maryland it can hack it and my food won’t get wet or soggy. It’s worth checking out.
Coach Lora Erickson