Win a Spot in the Thanksgiving Day Races

October 25, 2017 by  
Filed under Fitness, News, Product Reviews, Races

I love local races. Come join the fun at the South Davis Recreation Center Thanksgiving Day races. Win a spot in the Facebook giveaway on the Blonde Runner Health page or use this code THANKSGIVINGLORA for $5 off. See you there!
Register now
Coach Lora Erickson
BlondeRunner.com

Aging: Changes That Impact Performance

October 20, 2017 by  
Filed under Fitness, Health Classes, News, Nutrition, Prevention & Safety

Aging Athlete Coach Lora Erickson Blonde RunnerAging: Changes that Impact Performance

There is no question that age has an impact on performance. If you compare the Boston Marathon Qualification times for an athlete in their 20’s and an athlete in their late 40’s you will see a 20 minute difference meaning that an athlete over 45 can qualify with a time 20 minutes slower than an athlete in their 20’s. That is a significant difference. As an athlete over 45 years of age that has competed for over 30’s years I can tell you that I have seen the effects of aging on my training.  Just this year my body has showed signs of early menopause.  The symptoms have had a big impact on my training and it has shown in my under-par performances.  For instance, hot flashes and night sweats have disrupted my sleep, weight gain has made the impact of running more difficult to recover from and the change in hormones have resulted in moods swings and hampered my ability to focus.  I often have to stop in the middle of a workout, because my heart is racing or a headache becomes too much to push through.  I know I am not alone and many women who are also athletes have been coping with these symptoms.  It is difficult to know that these changes often take many years before periods go away (the only good thing about menopause) but there are some things we can do to help.

Men also are impacted by changes with age. With a decrease in growth hormone and testosterone they often experience loss of muscle & strength and weight gain. The body can undergo vision, hearing and digestion changes.  The bodies’ ability to adapt to temperature changes and stay hydrated is also affected. A lack of focus is also reported in men.  As I have coached athletes of all ages over the years there are many things I do differently with older athletes.  The fact is, we are all aging and we need to be mindful as our bodies’ needs change.  Here are some suggestions to help cope with aging changes:

  • Allow more time for warming-up before exercise. Many of my more youthful athletes can skip a warm-up all together and not be affected too much, however older athletes need the warm-up. As we age our muscles lose elasticity and can be torn more easily, the joints are stiffer and the body needs time to prepare of exercise. I recommend older athletes warm-up 10-20 minutes on the elliptical before a run, weight training or ride. Or use the rowing machine before swimming.
  • Incorporate yoga into your exercise routine. Because the muscles do lose some elasticity as we age, it’s important to maintain flexibility and balance. I recommend adding yoga to your exercise routine 1-2 times a week.
  • Do weight training weekly. With the decrease in muscle tissue that accompanies aging I suggest doing more weight training. This will also promote bone density and prevent osteoporosis. Gaining muscle can also help keep the metabolism up and control weight gain. I recommend weight training 2-3 times a week.
  • Be mindful of your eating. Most people gain weight as they age due to hormone changes so it becomes more important to be mindful of what goes into your mouth. I recommend using the MyFitnessPal app to track your food and assist with making better food choices.
  • Take time for meditation. As we are older we have more experiences to reflect on. Take the time to allow for meaningful meditation and reflection. This can help keep us centered and cope with the mood swings. Meditation before bed can also help with sleep.
  • Exercise regularly. With the increased challenges aging poses it often becomes more difficult to keep up a good routine but exercise can help us cope with symptoms. Even 10-20 minutes of exercise counts on difficult days.
  • Allow more time for recovery from races and hard workouts. This has probably been the most difficult thing for me this race season. But my body simply doesn’t recover as quickly from hard workouts and races as it used to. How much time you need to recover really depends on your background and experience but I suggest listening to your body. Don’t be afraid to change a hard workout into an easy one if the body says so. It’s best to stay injury-free.
  • Be gentle with yourself. As a competitive athlete I know how difficult it can be to let go of slow performances. I try to remind myself that I don’t have to prove anything to anyone and I have years of race results to illustrate my hard work over the years. A friend reminded me recently that not all flowers bloom all of the time; it’s okay to just finish a race having done your best for that day because that is what the body will allow. I have recognized things get harder as we age and I have even more respect for older athletes. It reminds me to do the best I can for me. Wishing you healthy and happy training. Coach Lora Erickson

_____

Coach Lora Erickson is an Ironman All-World athlete (top 5% in the world in her division) that recently competed in the Ironman 70.3 World Championships. She is a long-time running and triathlon coach offering in-person as well as online coaching programs and community classes. She loves to work with beginners. To learn more contact her at theblonderunner@gmail.com or visit BlondeRunner.com

Read More:

The Aging Body

Menopause Symptoms

The Real Reason Old Olympians are Still Fit

Video Footage of Lora Erickson at the Ironman 70.3 World Championships

October 8, 2017 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews, Races

This was the coolest experience to participant in the Ironman 70.3 World Championships.  Check out this footage.  I am sure you will be able to tell, I really get excited at the finish!

Coach Lora Erickson

BlondeRunner.com

Beetroot Pro Discount Code

This stuff is great! Give Beetroot Pro a try, you’ll love it!

Coach Lora Erickson

BlondeRunner.com

How to Pick Good Running Shoes

September 22, 2017 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews

A little while ago I put together this video clip about running shoes.  Give it a listen and be sure and get good shoes.  In my area I recommend Wasatch Running Center (they have a store in Centerville & Sandy).  Discounts are offered for my athletes, just tell them I sent you in.

Happy Running,

Coach Lora Erickson

theblonderunner@gmail.com

Need help with training? Contact me, I would love to help!  Individual consultation and/or in-person or on-line coaching available.

How to Remove Your Rear Wheel Video Clip

August 30, 2017 by  
Filed under Fitness

Sometimes it can be a struggle to remove your rear wheel to change a tire, but here’s a great video that explains how to do it, step by step. Have fun!
Happy Cycling,
Coach Lora Erickson

Need help with training? Contact me at theblonderunner@gmail.com

New Triathlon Clothes/Gear For Sale

August 18, 2017 by  
Filed under Fitness, News

It’s time to clean out clothes and gear that I am not using and sell it in hopes to cushion the cost of going the the Ironman 70.3 World Championships in three weeks. I recently posted some new items on my Yardsale feature album on my Facebook page. Here’s the link: Click here
Thanks for your support!
Coach Lora Erickson
theblonderunner@gmail.com
BlondeRunner.com

Xterra Wetsuits August Discount Code Deals

August 9, 2017 by  
Filed under Fitness, Prevention & Safety, Product Reviews

Xterra Wetsuits has so great products I really love.  Check out these deals for August.

Coach Lora Erickson

BlondeRunner.com

 

Blonde Runner Race & Product Discount Codes

July 14, 2017 by  
Filed under Fitness, News, Product Reviews, Races

(updated 1.6.2018 – check back often)

Get discounts on a race or great products you love from Blonde Runner! Check back often as discounts will be added through the year.  Please feel free to share with a friend or family member.

What is better than a discount?  FREE!  Check the Facebook page for giveaways Blonde Runner Health

Get help with training?  Contact Coach Lora Erickson at theblonderunner@gmail.com.  BlondeRunner.com

 RACE DISCOUNTS

February 3, 2018 – Use the code SWEETBLONDE2018 to save $5 off the 5K or 1K. Great family event!  Come join the fun! Get registered

Registered participants are welcome to attend the Winter Running Class on Sat. Jan. 20, 2018 for free, all others $10. RSVP to theblonderunner@gmail.com  Learn more

March 17, 2018 – St. Patty’s Day Walk/Run 5K & Free Kids races.  Use the discount code Blonderunner18 to save 15%. Learn more:

St. Patty’s Day 10K/5K Races – Davis County, Utah Giveaway

April 21, 2018 – SaltLakeMarathon.com – Use the code “blonderunnerslc18” for 2018 for 20%

May 5, 2018Provo City Half Marathon & 5K – Use the code BLONDERUNNER20 to save 20%.

May 19, 2018 – Ogden Marathon & Half or Relay – Use the code blonderunner18 (effective Jan.1, 2018)

May 28, 2018RaceForGriefUtah.com 10K, 5K, 2 mile walk & Kids K. Use the code NEWS5 for $5 off

June 9, 2018 – Utah Valley Marathon, Half & 10K – Use the code “br15″ to save 15%

Past Races (look for 2018 updates – bottom of this page)

ONGOING DISCOUNTS

Beetroot Pro – This is the real deal! Use the code RUNNER5 to save $5 and get free shipping. Learn more

Xterrawetsuits.com – use the code CO-BLONDE to get 60% off wetsuits and Lava Pants

Training Peaks is a great and free tool to log your workouts:  Check out Training Peaks

Use these links to help accumulate product giveaways on Blonde Runner Health:

Swimoutlet.com/blonderunner  – great prices.  Check out their grab-bag suits.

Use this link for great deals: TriSports.com

Use this link for great deals (ask me for a free shipping code) RoadID.com

Champion Systems. I love the custom race gear Champions Systems has made me.  Want to have some made for you or your club/team.  Contact me at theblonderunner@gmail.com and I will get you in touch the right people.

Evofitforlife.com – “blonderunner17” gets 25% off and free shipping on the enso roller

Wasatch Running Center and Bountiful Bicycle.  Message me at theblonderunner@gmail.com to learn how you can get discounts.

Elete Electrolyte – Set up a free account and use the code “blonderunner” to save 15% on your first order. https://www.mineralresourcesint.com/products/

Noxgear.com/tracer360  – Visibility Vest – Safety First! Use code BLONDERUN for 20% off

2017 discounts

(look for 2018 updates)

Splashnsprint.comUse the 2017 code BLONDESPLASH for $5 off (a new 2018 code will be added)

June 24, 2017Daybreak Triathlon – use the code “blonde” for $10 off.  Get Registered

Women of Steel Triathlon – BLONDERUNNER10 for 10% off

June 10, 2017 – Utah Health Food Expo.  Come to my presentation at 1 p.m. on Nutrition for Athletes. Use the discount code “blonde” for 50% off  –  Get tickets

JulyCache Gran Fondo Cycling Event in Logan Utah – Use the code TeamBlonde2017 ($25 discount – jersey at cost of $35) Get Registered

July 22, 2017 – Use the code BLONDEHANDCARTHALF to save $5. Register today!

Monday Sept. 4.  Labor Day Triathlon. Use the code LABOR2017 to save $5.
Learn more:  http://www.southdavisraces.com/labor-day-triathlon/

A route pre-view and clinic will be offered for this event on Aug. 30.  Message Coach Lora Erickson at theblonderunner@gmail.com to get more details.

Sept. 2017 – Use the code “blonde” to save $10 on this Women’s Only Event GoTriathamom.com

Thanksgiving Day races at the SDRC

OnHillEvents.com – Use the code “BLDRUN15” to get 15% off events

RaceTri.com events – BlondeRaceTri2017 – 15% off

Product Review:  Solo Sleeve HydraKlick Bottle for Running

Hot! Hot! Hot! The weather has been HOT here in Northern Utah this summer. With all this heat and ramping up my training I am always looking for ways to stay cool while I run outside. I also do not like to carry things in my hands if I can help it so I was excited to try this HYDRAKLICK Solo Sleeve bottle. This bottle is different than other bottles because it’s NOT hand held; it clips onto your waistband. I like this because when I am trying to open my gel or ProBar chomps while running my hands are free to do so.  I really liked that! There is also NO belt, it clips securely on your shorts waist band.  I particularly liked my on the front hip (easy access) on my drawstring shorts. It would also work well with compression shorts I believe, so perfect for a bike-run brick workout.

What I really liked about this bottle particularly is that it was insulated; I filled the 8 oz. BPA-free bottle with ice-water and it stayed cold for my entire run! The bottle also has neoprene pockets for chapstick, gels, key etc… and is equip with a speed value so I can squeeze and squirt water in my mouth or on my head or clothes to stay cool, no need to suck on it.  I really liked this product and am excited to try their whole line of products including the Belt Intro, and Solo 8.Up next, the Solo Mobile phone holder so I can use my new running playlist!  Woot!  Woot!

Happy Running & Stay Hydrated,

Coach Lora

Do you have a question or you are looking for a coach? Message me at theblonderunner@gmail.com

Have a healthy day!

Related Blog Posts:

Benefits of Hands Free Running 

Cellular Hydration

Who is Blonde Runner?  

Take a Class

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