Determination
Let nothing stop you from reaching your goals!
If we could have this attitude everyday it would be amazing what we can accomplish.
~ Coach Lora Erickson
Source: blonderunner.com via Lora on Pinterest
Outdoor Running Tips: Gear Matters!
January 17, 2012 by Lora
Filed under Fitness, News, Weight Loss
Over the last 26 years of my life that I have run I have only had one main complaint about running in the cold, and that would be – my hands get cold – not matter the gloves. But not any more! My aunt made these little “woolies” that I have been using and they have been wonderful! My hands are toasty warm (for once). No more painful “thaw-outs” in warm water.
Ya know, running outdoors is really very enjoyable and if the truth be told, I prefer to get outside in the cool crisp fresh outdoor air exploring the great outdoors then being stuck indoors on a “dreadmill”. But I find it does help to have the right gear. Another great thing that I could not do without in cold weather is my earwarmer/headband. These keep my ears warm and let the heat still dissipate from the top of my head. When it is snowing I like to wear my hat so I don’t “blink” myself to death. Another thing to consider while running in the snow is your shoes. I like to wear “trail running” shoes. These are usually a lot more weather proof than your regular “air-y” running shoes. These “trail shoes” also have better traction. If you have never given outdoor running a chance you might want to give it a try. Besides, if you are training for a race it is most likely run outside so the best training is to run outdoors too.
Run Happy,
Coach Lora
lora@blonderunner.com
If your interested in learning more about getting started in running attend one of Coach Lora’s classes. A Beginning Running Class will be offered on Thursday February 16, 2012. Contact Lora directly to reserve a spot lora@blonderunner.com
Blonde Runner on T.V. – ABC 4
I am very excited to share my enthusiasm for health and fitness on T.V.! I am scheduled for two live interviews on Wed. January 11th, 2012 on ABC 4. I don’t know exact times but I have to be there at 6:45 and should be done by 9 a.m. Wish me luck – I am a bit nervous but super excited! I will be talking about New Years Resolutions and demonstrating some effective at-home exercises. Whahoo!
If you were not able to catch the show live. Check out this video clip.
Book Review: Iron War by Matt Fitzgerald
January 6, 2012 by Lora
Filed under Fitness, News, Product Reviews
Considering that an Ironman distance event is three consecutive sports consisting of a 2.4-mile swim, a 112- mile bike race followed by running a 26.2 mile marathon (138 miles total), it is fair to say that relatively few people in this world will ever complete one or even attempt one. However having the chance to get into the minds of those who do and truly understanding “why” they do is remarkable. As an endurance athlete I am intrigued with what makes these athletes push themselves to extremes over long periods of time (even the fastest athletes are out competing for 8-plus hours). Not only is it amazing to complete one, but to compete at the world class level is even more amazing.
On my journey through the book I found myself wanting to cheer out-loud. The author, Matt Fitzgerald, writes in a way that made me feel as if I was right in the action, beside them in the race trying to keep pace. It was amazing to feel as if I was there at the World Championships watching Dave Scott & Mark Allen duel out what was to be later recognized as the most memorable rivalry race in the history of endurance events. I am amazed at the level of intensity these two athletes could endure. Let’s face it, doing an Ironman in and of itself is amazing, and to battle it out for the win, shoulder to shoulder for hours on end – even more amazing. The book really helped me appreciate and respect those athletes that are dedicated to the sport and are willing to put the effort required to train for the most grueling event out there, the Ironman.
If you are looking for some motivation and want to just be in awe I highly recommend this book. You might even find yourself cheering out-loud while you read it like I did. You can even get Iron War for your Kindle.
To learn more visit http://www.mattfitzgerald.org/
“The 1989 Ironman® World Championship was the greatest race ever run. In a spectacular duel that became known as Iron War, the world’s two strongest endurance athletes—and its fiercest rivals—raced side by side at world-record pace for a grueling 138 miles in relentless heat. Iron War is a deeply personal epic that explains how, over the course of an eight-hour race, Dave Scott and Mark Allen pushed themselves and each other beyond the known limits of human endurance.”
Velo Press puts out a lot of other great triathlon books. Click here to take a look.
Running Tips from Blonde Runner
There are so many great running tips that I have learned over the last 26 years that I have run and coached running and triathlon, but these are some of the most valuable
Tip #1 – Do be cautious with your training. Don’t do too much too soon. Allow your body to adapt and then add more. The general rule of thumb is to increase no more than 10% a week.
Tip #2 – Rest days are just that – rest days. When your schedule calls for an easy run then you need to do just that, it leaves you “fresh” for those tough workouts.
Tip # 3 – Take the time to properly warm up/cool-down and stretch in your training. Successful athletes take care of their body on and off the “field.”
Tip # 4 – Follow a good training plan. I am a big believer in customized training. Hire a coach that will develop a custom training schedule for you that adjusts for changes and training variables so there is no guessing involved.
Tip #5 – Do learn and practice proper nutrition and hydration techniques.
Tip #6 – Be a student of the sport and always be willing to listen, learn and ask lots of questions to your coach.
Tip #7 – Enjoy the journey. Leave your watch and heart rate monitor home once in a while and don’t be afraid to just enjoy your ability to run. Many people out there only wish they could and for medical reasons cannot or are in a wheelchair. Be thankful.
Tip #8 – Cross-train. Integrating other sports into your training will make you stronger and appreciate running more. Cross training can also prevent burnout and injuries. (triathlon training is perfect cross-training – love it!)
Tip #9 – Find a running buddy or two (or join a local running club). They will often help you stay committed to your health goals and be your cheer leader. If you live in the Davis County area join the South Davis Road Runners. Click here to learn more:
Tip #10 – Keep a training log. This will be a great tool to help you improve and learn from your experiences.
Happy Training,
Coach Lora
“Blonde Runner”
Lora Erickson aka Blonde Runner is a competitive runner and triathlete with over 26 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. As a USATF certified running coach Lora has worked with hundreds of athletes helping them reach their full potential. Coach Lora specializes in weight loss, corrective exercise, endurance training and sports nutrition and coaches a coed triathlon and running teams (Team Blonde Runner – TBR). Visit “Blonde Runner” on www.blonderunner.com to learn more or contact her directly at 801-608-5516 or by email lora@blonderunner.com.
For more tips follow Blonde Runner
Friends inspire me
December 16, 2011 by Lora
Filed under Fitness, Weight Loss
My true friends inspire me to be a better person and reach a little deeper. Thank you for your love and support! I heart you! We all need true friends.
Source: blonderunner.com via Lora on Pinterest
Lasik Eye Surgery
December 5, 2011 by Lora
Filed under Fitness, Product Reviews
It is no secret that I have loved not having to wear glasses or contacts since I had lasik eye surgery three years ago. As a triathlete I found before the surgery I was extra anxious and worried that I would lose my contacts in the water and not be able to see out in the middle of the lake, but with Lasik I don’t have to worry about that anymore. Lasik has taken all of the worry out of open water swimming for me. Now, I feel like I never had glasses. I get up and go, not need to stop and put in my contacts. I see 20/15 in both eyes and have not had any problems what so ever. I have also noticed that my seasonal allergies are much better. My eyes don’t get irritated and itch during allergy season like they used when I had contacts (I think all that junk sticks to the lens). Now I don’t have contacts to dry out when I ride my bike as well. It is truly great not to have to feel that kind of discomfort.
When they called and asked if I would be in a commercial for them, I immediately said “YES”. I have loved having Lasik and wanted to share it with the world. I would suggest it to anyone especially a triathlete or runner. Check it out.
If you are looking for a place to have lasik done, I highly recommend Mount Ogden & Bountiful Hills Eye Centers. They have two locations (Ogden & Bountiful). Call toll-free 877-831-2020 to schedule an appointment. It’s not too late to get the $500 Lasik discount and the off-season is the perfect time to have it done! In Bountiful, call 801-677-1122 and ask for Kelly Haslam. Tell them Lora “Blonde Runner” sent you and they will take care of you. Give the gift that keeps on giving. Get lasik.
Find Blonde Runner on Facebook
Yep, I am pretty much all over Facebook. It’s a great way to connect. I love to share training tips, nutrition post and let you in on the cool races that are out there. Look me up.
Blonde Runner Health LLC | Promote Your Page Too
“Blonde Runner” – Lora Erickson | Promote Your Page Too
Lora Heyl Erickson | Create Your Badge
Team Blonde Runner (TBR) – Triathlon team | Promote Your Page Too
Team Blonde Runner (TBR) – Running Team | Promote Your Page Too
Race for Grief 10k run & 2 mile awareness walk – Utah | Promote Your Page Too
Save Your Skin 10 K Race – Utah | Promote Your Page Too
Swimming Video for beginners
Every discipline in triathlon is important and often swimming is the sport that gets the least attention by beginning triathletes. When it comes to swimming faster and easier technique becomes important. This video will help you understand the five step process to swimming (reach, catch, pull, push and recovery). If you really want to excel at swimming I highly recommend hiring a coach to review your form and give you feedback. Often it feels like we are doing it right but often we are not. Sometimes even small changes pointed out by a coach can make a big difference. If you live in the Davis County area (around Bountiful, Utah) give me a call. I love to work with beginning swimmers to help prepare them for triathlons. Enjoy the video.
Happy Swimming,
Coach Lora
801-608-5516
lora@blonderunner.com
Learn about a local triathlon club: Northern Utah Triathletes
Join a Team Blonde Runner – TBR (a coached training group): Learn more
Blonde Runner earwarmer headbands available
October 12, 2011 by Lora
Filed under Fitness, Prevention & Safety, Product Reviews
Are you ready for cold weather outdoor exercise? These Blonde Runner earwarmer/headbands are the best. They are moisture-wicking, quick-drying and odor-fighting antimicrobial – perfect for walking, running, cycling, soccer etc… $15 each. They are black with different assorted colors of print available: Pink, lime green, dark blue, light blue, white, red and reflective gray. Available for immediate pick-up or mail-out. Message lora@blonderunner.com to purchase one.
Winter Training Running Class. Learn more…
