Coached Training Programs Available for all distances

Coach Lora EricksonI have been running for over 30 years and have been a certified running coach for over 18 years including coaching triathlon for 10 years.  My passion is coaching and helping others get fit and meet their training and racing goals.  I offer both on-line coached programs as well as in-person and  group training programs for all distances including:  Marathon, Half Marathon, 10K, 5K, short sprints, PT tests, Sprint Triathlon, Olympic distance triathlons, Half Ironman and Ironman distances.  I’d love to help you get fit.  I coach all disciplines including swimming technique, cycling skills and handling, and running mechanics as well as putting all of those things together.  Some of the programs I have coming up include;

Ogden Marathon & Half Marathon Training Program – Beginning the third week of January 2015

Lagoon Half Marathon & 10K Training Program – Beginning the third week of January 2015

Triathlon Team Training Program (Team Blonde Runner – TBR) – Beginning the third week in February 2015 (join anytime, beginners welcome)

Race For Grief 10K & 5K training program – Beginning in April – Race on Memorial Day

Underwater Swim Analysis offered once a month Learn more

Running Form Analysis offered once a month in warm weather months Learn more

Optimum Weight Loss Program – Individual Custom one-on-one Program – can start anytime

Corrective Exercise Assessment – scheduled individually

If you are interested in any of these services please message me at theblonderunner@gmail.com I’d love to help you. I work with all levels of athletes so if you are a beginner don’t hesitate to contact me.

Coach Lora Erickson

Learn more about my background

Blonde Runner programs and classes

December 17, 2014 by  
Filed under Featured, Health Classes

blonderunner-feature

Coach Lora Erickson aka “Blonde Runner” offers a wide variety of classes and programs in the community. She loves to share her passion for health and fitness through coaching and teaching. As a nationally ranked athlete (running and triathlons) she welcomes sponsor support.  To inquire about sponsorship or advertising or register for a class/program contact her directly at theblonderunner@Gmail.com

Learn more about the coach

Available services include:

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(men, women and youth triathlon training programs)

Click here to learn more about Team Blonde Runner – triathlon

Full Marathon & Half Marathon Training

10K & 5K Running

Team Blonde Runner – running

Beginner Running Class

Eat to be Lean Class

Intermediate & Advanced Running

Science of Endurance Nutrition Class

In-home Personal Training (private or small groups)

Healthy Cooking Classes

Optimum Weight Loss (class and program)

Triathlon Training Class (youth and adult)

Swimming (triathlon specific – small groups)

Underwater Swim Video Analysis

Fitness & Diet Planning Class

Gardening & Home Storage

Race Planning & Consultation

Coping with Emotional Eating

To see the most recent classes offered look under “classes” on the main page.

Sponsorship:  If you are interested in sponsoring Coach Lora as an athlete or her team, please message her at theblonderunner@gmail.com

Winter Running Class with Blonde Runner

December 12, 2014 by  
Filed under Health Classes, News, Prevention & Safety, Weight Loss

back shoes snow runningSaturday January 17, 2015

8:00 – 9:00 a.m.

Fee:  No cost to Sweetheart Racers, $10 for others

Location:  South Davis Recreation Center Meeting Rooms (upstairs)

Pre-Registration Required:  See link below or register in person at the SDRC

Come learn about training for running in the winter.  We will review good outdoor and indoor workouts as well as cold weather gear (clothes, shoes, best gear for traction) and how to stay warm and healthy.  You will also learn how to run safety on snow and ice and what to do when the air is bad.  Coach Lora will also share treadmill workouts, racing and training tips to get faster.  Training in the winter can be fun and productive!

Registered Sweethearts 5K participants get in this class at no charge, $10 all others.  Pre-registration is required at the front desk.  If you are not a registered participant you can take this class for $10. Pre-registration is required.

To register on-line:

Click this link 

reg now orange

Click on the “Register for Activities” on the left

Find the “2015 Winter Running & Training” class under the “Fitness Class” tab.

Please note:  If you are a registered Sweethearts participants – the class is no charge – but you will need to register in person at the front desk for this class. 

 

About the Coach.  Lora Erickson is a USATF certified running coach with over 30 years of experience.  She competed for the University of Utah and Utah State University on athletic scholarship for long distance running.  To learn more visit www.BlondeRunner.com

 

USA Triathlon Certified Coach Lora Erickson

December 10, 2014 by  
Filed under Fitness, Health Classes, News, Prevention & Safety

USA Triathlon certified coach 12.10.2014USA Triathlon Certification Announcement:
I have been coaching running for over 18 years and coaching triathletes for over 10. I absolutely love to coach and am committed to being the best coach I can be! Many years ago I became certified as a USATF running coach. This past Fall I headed to Oregon to obtain my USA triathlon certification. I am also a U.S.Masters Level 1& 2 Certified swim coach and NASM – Corrective Exercise Specialist. I hold a Bachelor of Science degree in Health Education with minors in Nutrition & Chemistry. I have a lot of experience with weight loss and love to learn and teach others. Public speaking is also one of my strengths. So if you are looking for a committed, enthusiastic, creative and educated coach – you have found one. I offer custom one-on-one custom training programs as well as group team training (join Team Blonde Runner www.TBRtriathlon.com) and online programs. Let me share my passion with you and help you reach your health goals. Motivating others is one of my greatest strengths.

Coach Lora Erickson aka Blonde Runner

To learn more visit www.BlondeRunner.com ‪#‎coach‬ ‪#‎usatriathlon‬ ‪#‎certified‬ ‪#‎running‬ ‪#‎triathlon‬ ‪#‎swimbikerun‬ ‪#‎blonderunner‬ @tbrtriathlon

Coach Lora Erickson a U.S. Masters Level 2 Certified Swim Coach

November 24, 2014 by  
Filed under Fitness, Health Classes, News, Weight Loss

Level 2 coach US Masters
Coach Lora Erickson is now a U.S. Masters Level 2 Certified Swim Coach. Coach Lora aka Blonde Runner offers adult swim instruction (day-time and evening classes available) as well as Underwater Swim Video Analysis. If you are looking for specific feedback to help you improve your crawl/freestyle stroke for triathlons then you will want to have an analysis done. This is a two-part assessment starting at the pool with filming and immediate feedback. An additional individual session (included) will be set up to review the results and review proper technique etc. Swim analysis is offered once a month in the Davis County, Utah area. There are limited spots. Group Swim Technique Classes are also offered. Limited spots.  Please note: Individual footage will not be released due to patron privacy.

Coach Lora’s next Swim Session will be offered

Wed. Nov. 26 from 9-10 p.m. in Bountiful. 

Contact her at theblonderunner@Gmail.com to reserve your spot.

Here’s what people are saying about the Swim Instruction & Underwater Swim Video Analysis:
“Thank you so much! You are a fantastic coach. I know I have a ton to work on but to be completely honest, I’m so excited right now. My perspective has completely changed from I just have to get through the swim to I think I can do it well. I’m looking forward to this new sport and excited to train. Thanks for making it fun! And understandable! You are great!” ~ J. H.

“Swimming has always been the weakest part of my triathlons, so I jumped at the chance to join Coach Lora’s swim clinic. She gave me some specific pointers right away, and I immediately felt a difference. She took video footage of me from multiple angles, and when we got together the next week to review, I was able to really understand what she was talking about. There are so many technical aspects involved in swimming, but Coach has been incredibly patient with me (helping me be patient with myself!), and helped me to focus on one at a time until I can start combining them. I especially appreciate how well she explains ideas and techniques–trying many different directions until I finally figured out which one clicked for me. That “Aha!” moment was worth every penny spent and every minute in the water.” ~ M.M.

Learn More

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Join Team Blonde Runner (TBR) – Triathlon Training

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Join the Team Blonde Runner (TBR)!

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Looking to be coached?  If so, join the team.  This team training is for beginner to intermediate athletes and will focus on the sprint & Olympic distance triathlons.  A Half Ironman Training program is also available.  Men & women of all hair colors can join in the fun – so you don’t have to be blonde to be part of the team (grin).  Enjoy the camaraderie of group training while making lasting friendships and getting in great shape. If you are new to triathlons, or want to improve your performance, this group is for you. All aspects of the triathlon will be covered; including nutrition, transitions, racing strategies, distance & open water swimming, structured cycling workouts, running training, group rides, open water swims etc…  Limited spots.  No Sunday workouts will be given or supported.  To learn more about how you can become a team member, contact Coach Lora Erickson aka Blonde Runnerat 801-608-5516, theblonderunner@gmail.com.

Are you a “coachable” athlete?  Coach Lora’s coaching philosophy

Learn more about Coach Lora Erickson.  Who is Blonde Runner?

Learn more about Team Blonde Runner

Lagoon Half Marathon, 10K & 5K Training Programs with Blonde Runner

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Coach Lora Erickson aka Blonde Runner will be offering training programs for the inaugural Lagoon Half Marathon on April 4, 2015. She will also have training programs for the 10K and 5K distances.  If you’d like to join the group training programs contact her to learn more at theblonderunner@gmail.com.  Limited spots.  Visit BlondeRunner.com  for more details.  Coach Lora Erickson is a USATF certified running coach with over 29 years of athletic experience.  She is also a nationally ranked triathlete and has a true passion for coaching. Coach Lora would love to help you achieve your true potential.  Beginners welcome and encouraged to participate.  Learn more about Coach Lora.

All programs will begin in in Mid-January. To be part of the half marathon program you will need to be up to running 5-6 miles without stopping and your weekly mileage will needs to be up to a minimum of 20 miles a week.  If you need help getting started before January or want to learn more about pricing and details please contact Coach Lora at theblonderunner@gmail.com.

This is a runner only program. If you wish to also participate in triathlons please get involved with the team triathlon training program.  To learn more visit TBRTriathlon.com

Learn more about the event

lagoon half with words main mel

 

Lasik Love

October 20, 2014 by  
Filed under Health Classes, News, Prevention & Safety

lasik 2014It is always fun to stop in and say hello to the doctor that did my LASIK surgery. I love it when they offer great deals like this $1100 off deal. I had LASIK nearly 6 years ago and am still seeing 20/15. That was such a great decision. I love not having to worry about glasses or contacts! I had mine done by Dr. Wilcox in Bountiful. They offer a free consult if you want to see if it’s right for you. Call Kelly Haslem at 801-377-1122. Tell her hello from me #blonderunner #eyes #noglasses #lasik #utah #bountiful

Some of you might remember the TV commercial I was in for them. So fun!

Happy Squeeze Giveaway

September 30, 2014 by  
Filed under Health Classes, News, Nutrition, Prevention & Safety, Weight Loss

orangemangococonut happy family

Oh.My.Goodness.  This is the most tasty delicious portable fruit product I have ever had!  It is like a dessert but healthy!  This orange-mango-coconut flavor reminds me of vacation with my family.  When I find something like this I have to share it!  It’s just too good to keep to myself.  This is a perfect for after exercise or in my kids lunches.  There are many different flavors and they can be found at local stores.  It’s organic too!  Check out my giveaway – it’s worth $25!

~ Coach Lora Erickson

www.BlondeRunner.com
a Rafflecopter giveaway

Superpowers & Super-foods

superpowershadowmenwomenWhen I was young I could be seen with a towel draped over my shoulders running across the yard with my arms stretched out in front of me under a blue sky in hopes of taking flight. I believed that if I tried hard enough I could fly. After many weeks of failed attempts I came to the realization that if I wanted to take flight I would have to do it on a jet plane. But even though I have tucked away those childish fantasies and I may not have the super powers I had hoped for, I will have to settle for a secret weapon. If Captain America had a shield, I figure, I could certainly give a weapon a try. So, what is my secret weapon you ask? Super-foods!

If you are like me, you value your time and adding anything extra to the hustle and bustle of a busy family life with children, demanding training and work obligations seems daunting; then I am here to tell you it can be much easier to eat right if you incorporate “super-foods” into your daily diet. Like with any other habit, small changes repeated overtime can become powerful secret weapons later.

So what are super-foods you ask? Super foods are foods that are well known for their nutrient properties. Some I would house in my arsenal of “super-foods” would be; kale, spinach, broccoli, fish, eggs, nuts, natural fruits, legumes just to name a few. Because there are so many of these foods, I couldn’t possibly cover them all here, but I do want to share one of my family’s favorite super-foods and some recipes with you.

Quinoa

Quinoa (Keen-wah) is often considered a “grain” or “seed” from South America and is quickly becoming more popular in America. My husband and kids like this “bird seed” because it does resemble birdseed as it is a small grain. Quinoa is very versatile and can be used in sweet or savory dishes and is packed with high quality protein/amino acids as well as other important nutrients like iron. Despite its higher carbohydrate content it is considered a low glycemic index and gluten-free food. It is also high in natural fiber.  Please enjoy the Vegetarian Quinoa Salad and Berry & Wild Honey Breakfast Quinoa.  Note:  These recipes are great for those that have wheat allergies.

Live Well,

Coach Lora Erickson

Coach Lora Erickson aka Blonde Runner is a certified running coach located in Bountiful where she resides with her husband and four children. She has been coaching runners and triathlons for over 18 years and enjoys the opportunity to work with beginners. To learn more or find these and other recipes visit BlondeRunner.com

 

Coach Lora’s Vegetarian Quinoa Salad

This is a salad I often have for lunch.  It’s quite tasty and healthy. Enjoy.

1 cup quinoa

3 cups water

Dash of lemon juice

Dash of vinegar (sometime I use white, other times balsamic)

2 cloves garlic, minced

1 large tomato dices (fresh from the garden – yum)

½ cup diced cucumber

¼ cup finely chopped white or purple onion

¼ cup fresh chives from the garden

Fresh herbs to taste, minced (cilantro or basil is good)

1 Tablespoon canola or olive oil

Salt and pepper to taste

Rinse quinoa well (*important) and add the water. Bring to a boil and reduce heat, cook uncovered for about 10-15 minutes until all the liquid is absorbed. Rest and cool for a few minutes then stir in the garlic, onions etc and veggies. Enjoy. So yummy (and healthy)!

Lora’s Berry & Wild Honey Breakfast Quinoa

This recipe got two thumbs up from my taste testers (my kids). So, it will stay on our menu. They really like “bird seed” as they like to call it. LOL Enjoy.  ~ Coach Lora Erickson

½ cup quinoa ½ cup low-fat milk (soy milk works well too) 1 cup water ½ teaspoon of cinnamon Dash of vanilla extract Drizzle of wild honey ½-3/4 cup berries (fresh or frozen works – I like to use several different kinds of berries at once)

Rinse quinoa well (*important) and add the milk and water. Bring to a boil and reduce heat, cook uncovered for about 10-15 minutes until all the liquid is absorbed. Rest and cool for a few minutes then stir in the spices and vanilla. Top with berries and drizzle with honey and enjoy for a healthy and warm breakfast.

 

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