I am a big fan of yoga! I think it’s really great for runners and I know it helps my muscles recover from workouts. It’s something that I started integrating into my training some time ago and I believe one of the reasons I am able to function so well today. I was thrilled to try out this new wheel I got from YogDev for my own home practice at home (my kids love it too). It’s great because the wheel comes with this little card showing you how to use it doing the poses, it’s simple.
The bridge and bow were very doable for me. Many of the poses are beyond my ability but it gives me something to strive for. It’s a high quality product. This could also make a great gift for any fitness enthusiast. Learn more Learn more about yogdev wheels
Coach Lora Erickson
Want some more fitness structure and accountability? Hire Coach Lora, contact her directly at firstname.lastname@example.org
To enter visit the Blonde Runner Health page on Facebook.
There are a lot of great local races and the Alaska Airlines Salt Lake City races are one of them. The race will be held on April 22, 2017 and they have something for everyone from a full Marathon, Half Marathon to cycling and skate events. Check out the Salt Lake City Marathon events! #SLCMarathon
If you need some help training, let me know. I’d love to coach you to a new PR! Learn more
Use the code blonderunnerslc17 to save 20%. Share with a friend. Have fun! Get Registered
Learn proper swim technique, developed cycling skills and run faster and more efficient. All aspects of triathlon training are covered including nutrition instruction. Beginners welcome. On-line and in-person triathlon coaching is available.
Coach Lora Erickson
aka Blonde Runner
“I have enjoyed working with you on my triathlon goals and races. I am highly satisfied with your coaching, I appreciate your efforts in my training and I want to continue to succeed with your help. Last year, you helped me break ALL of my PRs in running and this year (so far) you have helped me SET 3 new PRs (Full Marathon, Half Century and Duathlon)” – Angela M.
About the Coach:
Coach Lora Erickson aka Blonde Runner is a nationally ranked triathlete competing in all distancing of triathlon including Ironman. She is a USA Triathlon All-American. She is well-educated and holds many certifications including: NASM – Corrective Exercise Specialist, B.Sc. Degree from Utah State University in Health Education with duel minors in Nutrition and Chemistry, USATF certified coach, USA Triathlon Certified coach, US Masters Swim Level 1 & 2 Coach, & Slowtwitch Cycling Triathlon Coach. She welcomes beginners and loves to help people meet their health & fitness goals. Learn more
I was so thrilled to have Champion Systems make this new one-piece kit for me this year. I have a tri top and bottom, jacket, arm warmer etc…You name it, they’ve made it for me. I just love the quality of Champion Systems products and I especially love that it’s custom designed with my logo and sponsors. I have also had them make my TBR triathlon team kits! I am excited to continue working with then as a sponsored athlete in 2017. If you are looking for good quality custom designed race or team clothes you should check them out. They make more than just triathlon & running gear. Let me know if you need a contact name/info. Good stuff! Learn more about Champion Systems
Happy Training & Racing,
Coach Lora Erickson
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
Half Marathon & Marathon Training Program starting in January 2017
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