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 firstname.lastname@example.org. 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 email@example.com.
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
I am so excited to be involved in this local Beat The Heat event. This event will take place in Woods Cross in Davis County and offers a 5K as well as a kids run. Come join the fun on August 6th! #daviscounty #utah #running #races #sponsor #kids #legacyraces https://instagram.com/p/
A Running Form Class will be held on Wednesday July 20, 2016, 6-7 p. in Davis County/Bountiful area. This is a one-time lecture style class designed to review common running form mistakes and give you direct feedback on your form. We will go over injury prevention and review drills and exercises to make you a faster, stronger and more efficient runner. Please dress to run – we will only be running a little bit to learn the drills and give you form feedback so it’s not rigorous. Beginners welcome. Message firstname.lastname@example.org if you’d like to learn how to reserve a spot. $25.
Coach Lora Erickson
About the Coach:
Coach Lora Erickson has been running for over 30+ years. She is a USATF certified running coach and USA Triathlon coach. She has been coaching for over 19+ years and loves to help people get faster. She ran on athletic scholarship in college for distance running. Learn more
Learn how to best fuel for training and racing. We will be reviewing how to fuel for ½ Ironman Triathlon, 140.6 Ironman, Marathon and ½ Marathon running events to achieve your best performance. This one-time class will be offered Wednesday July 20, 7:30-8:30 p.m. Class Fee: $25. Pre-registration is required to hold a spot in the class. Message Coach Lora Erickson at email@example.com to learn how to reserve a spot. Space is limited.
I have attended the Cache Valley Gran Fondo event since it’s first year and have really enjoyed my experience and just can’t help but want to do it every year since it’s so well organized. They have a 50 mile and 100 mile option. (just a note, last year it was really 104 miles. To learn more visit http://www.cachegranfondo.com/
Message me at firstname.lastname@example.org if you would like a discount code for 20% off. Have a great day.
Coach Lora Erickson
The Race For Grief event 2016 was successful with perfect weather. Thank you for all those that came and participated. Results have been posted to the event website at RaceForGrief.com
Some pictures have also been posted to the Race For Grief Facebook page (more to come, so be sure to come back and visit).
We hope you will join us for the 2017 event next Memorial Day.