Free comp team: River Run Relay (a $280 value)!

On Hill Events is doing a comp give away for a 4 person team for the River Rail Relay (a $280 value!). All you need to do to be entered is to like their page http://www.facebook.com/pages/On-Hill-Events/89591825487 and like the promo comment and you will be entered. If you have friends or someone interested in this giveaway have them like the On Hill Events page and like this post on their page to increase your chances to win. Remember if you have a team of 4 runners they can all like this post to increase your chances to win a spot by 4.

On Hill Events is giving those that have liked Blonde Runner Page a second entry into the Lottery!  So like the Blonde Runner page here http://www.facebook.com/BlondeRunnerHealth.  The way a person gets a second entry into this lottery for the River Rail Relay comp is once they like the promo post on the On Hill page they need to put a comment under it stating “Blonde Runner sent me” so they can track of the extra entry. River Rail Relay is going to be awesome. This lottery ends and is announced May 2, 2012 at 12:00Noon.  Good luck!

Marathon Training Tips with Blonde Runner

By Lora Erickson, B.S, CES, USATF certified running coach www.BlondeRunner.com For many runners the marathon is the ultimate test of endurance and achievement. You know if you complete a marathon you will be recognized in the running community as a real runner, right? So you go for it – you signed up for your first marathon and now what? It’s time to start training, but where do you begin? A marathon is no small undertaking and over the 26 years that I have run and coached I have found that there are some important principles to keep in mind when you are training for a marathon.  Here they are:

1.  Take time to train. It is not wise to enter a race out of shape, and let’s face it, you can really hurt yourself. Unfortunately running injuries can also last a long time and running a race unprepared is rarely enjoyable. Matter-o-fact it might prove to be a downright horrible experience souring your feelings towards ever doing one again. To avoid this take the time to get in shape so it can be a great experience that you will want to repeat again. Training correctly for a marathon usually takes many months; so you can properly build your mileage gradually over time to prevent injury. You’ll find that the average program takes 6 to 9 months to complete even when starting it in pretty good shape. Follow the standard rule increasing 10% of your mileage each week and taking an easy week every three weeks. Weekly long runs are essential and allow enough weeks to run one or two long runs consisting of 20 or 22 miles each. This way you will go into the race confident that you have covered most you of the race distance. Make sure to incorporate speed work, cross training and strengthening exercises into your routine to keep you strong and injury free.

2.  Get good running shoes. When I talk about running shoes I am not simply talking about a shoe that is labeled “running shoe” in a local all-in-one department store. I am talking about shoes you buy at a specialty shop. The shoes found at these shops are built to withstand more pounding than the shoes found at other generic “sporting good” stores. Specialty stores carry different model numbers and they are designed to get 300-500 miles. I know that the price can scare people away, however in the long run it’s less expensive to buy a quality product that last longer. Also, I suggest tracking the miles on your shoes and replacing them when needed. Running on “dead” shoes can lead to injury. If you’d like to learn more about shoes, read the post My First Pair of Running Shoes.

3.  Find a local running group. Those long miles can get pretty lonely if you are doing them all by yourself, so join a local running group and find people to run with. This will help give you some accountability as well as motivation in your training. If you live in the Davis County, Utah area join the South Davis Road Runners. To learn more click on the link at the top of this page.

4.  Train for the race route terrain. Nearly all races have the race route available in advance for you to review and adapt your training. Are there some considerable hills? If so, you will want to add hill repeats into your training plan. Will you be running on loose gravel, a trail, sand, grass or mostly pavement? Most likely there will be a variety of terrain; so practice on various surfaces. This may also effect what shoes you race and train with (ie. trail vs road shoes). You may need to consider altitude differences and add in some high altitude training sessions as well.

5.  Create a race plan or strategy (practice your nutrition plan). Too often runners go into races with no plan in place; no race strategy. Even if you are not out to win it, you should still have a plan. The plan should include, pace variables, and a re-hydration/glucose strategy. Plan out how much water and electrolyte fluid you need to consume at each water stop. Study the map and learn where the water stops will be and what type of carbohydrate sources may be offered (gels, blocks, fluid). Then practice with the same brand at the same intervals to see how your body tolerates it. Nothing is worse than having to stop and go to the restroom in the middle of a race. Having a plan can also help prevent you from having “runners trots,”or  “running out of gas” or “hitting the wall.”

6.  Run your own race. In college, my coaches would often tell me to run my own race, which means to go the pace that I have trained for and not get caught up in the “race,” starting out too fast. It’s important to know your pace and stick to it, follow a plan. “Know your pace and run YOUR race” is what I often say to my athletes. Get your long runs in. There are many important training runs that will make your marathon a better experience, but your weekly long run will be the most important workout for you to get in. Be sure and get it in every week. Consistency makes the difference between a good runner and a great runner.

Happy Training,

Coach Lora

 

Coach Lora Erickson is a competitive runner and nationally ranked triathlete with over 26 years of athletic experience. As one of Colorado’s top distance runners, she was heavily recruited by various colleges throughout the U.S. She graduated from Utah State University where she was honored as an all-conference runner. She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children and is a USATF certified running coach. She also trains triathletes. For more information on coaching and community classes available, contact Coach Lora aka “Blonde Runner” directly at lora@blonderunner.com or visit www.BlondeRunner.com

Cache Gran Fondo Cycling Ride

Cache Gran Fondo

July 14, 2012

Wow an Gran Fondo in northern Utah!  I am loving it!  And it’s in Cache Valley – were I graduated from college from (go Aggies!).  If you are not familiar with a Gran Fondo it’s an Italian word that basically means “Big Ride” and is a mix between an long recreational ride and a competitive event. It’s really a great opportunity to enjoy the beautiful Cache Valley area at your own pace. Come join us! To learn more visit www.cachegranfondo.com.

You can also visit them on their Facebook page: www.facebook.com/cachegranfondo

Jokes: My butt hurts! What?

LOL

Free Presentation: Take Your Grief and Run With It

Seeds of Remembrance:

Take Your Grief and Run With It

Tuesday, May 15, 2012

7 p.m.

Refreshments will be served

Location:  University of Utah College of Nursing

Annette Poulson Cumming Building, Second Floor

10 South 2000 East

Talking about the critical link between healthy grief and physical self-care.  I will be one of the featured speakers for this event.  Come join me for this free lecture that is open to the public.  Share it with a friend.  Download a pass along flier

Please get involved with the Race For Infant & Pregnancy Loss Event on June 30, 2012.  There is a 2 mile walk or 10K run option.  To learn more visit www.RaceForGrief10k.com

Ogden Valley Amazing Raise Half Marathon for Charity

Ogden Valley Amazing Raise Half Marathon for Charity

September 8, 2012

Here’s another great race occurring in northern Utah. Check out the Ogden Valley Amazing Raise Half Marathon for Charity. The race route takes you through the beautiful rural area with green fields, streams and horse pastures and begins at the Wolf Mountain Resort in Eden, Utah. Not only does it promise to be a beautiful route but it’s for a great cause. Join the efforts to help non-profits in the Ogden Valley. They will also be offering a 10K, 5K and possible biathlon. To learn more and register for the race visit http://www.amazingraise.com/
Thank you for your support!

Book Review: The Accidental Athlete by John “The Penguin” Bingham

Book Review: The Accidental Athlete by John “The Penguin” Bingham

What a delightful book full of humor. I can appreciate people that can laugh at themselves and find the positive in every experience. The author John “The Penguin” Bingham does a great job sharing his experiences in the book An Accidental Athlete. It was great to journey with him from an athlete wanna-be child perspective to developing the athlete in himself as an “adult-onset athlete.” I think everyone can identify with John’s experiences in some way or another as we all feel inadequate at times, fail at something or want to believe we are more capable that we really are. He states, “If you accept the labels that others put on you, if you accept that because your pace is slow or your body is ponderous or you are not athletically gifted, you can’t enjoy the grandeur of being an athlete, then you are wrong. You can. I know. I have.”

John takes himself from overweight, uninspired, middle-aged smoker to a marathon as he discovers the joy of being active and teaches us that you don’t have to be good at it to do it and be successful. He also shares this kernel of wisdom; “I also discovered that, for many of us, the seeds of our later success can be found in our early failures.” If we fail, we can try again, even if it’s years later. We have the power to get ourselves off the couch and discover the athlete in ourselves.

He answers the question we often ask ourselves, “Can you enjoy something you are not good at?” The answer is undoubtedly YES. You can also find success in little things and just because you don’t have a chance to win – you can still be competitive. Be competitive with yourself. Allow others to help push you to reach new goals. I often teach participants of my running classes that it’s important to remember that you should just compare yourself to you. Do the best YOU can do, and this way your experiences will be more positive. Isn’t this why we run anyway? To see what we are made of? To push ourselves to reach a goal? For self-discovery coming face-to-face with our own beliefs about what we are capable of? To place mind over matter?

I think at times we all question why we run. I love John’s explanation of what he likes about running and why he runs. He states, “What I knew for sure was that even though I was awful at it, I liked running. It was pure. It was honest. It was simple.” He further explains, “I am literally running for my life. I am running because, for me, the physical, emotional, mental and spiritual benefits of running far outweigh the struggles, setbacks, and challenges. I am running because, for me, not running is unthinkable. I am running because I am a runner. It’s that simple.”

I would have to agree with him. I run because I am a runner! Thanks for a great read John and for reminding us to enjoy the journey that running brings us.

This is another great book to add to your athlete library.

Get your own copy of the book.

Velo Press puts out a lot of other great books for athletes.  Click here to take a look.

New Emergen-C FIVE – free shipping

As you know, I am a big fan of Emergen-C.  Great stuff.  They have a new (very new – it’s not even out on shelves) low calorie FIVE out.  You can order it at www.emergenc.com and use the code  EMCFIVE and get free shipping on any three Emergen-C Five flavors.

Joke: The real meaning of miles per hour

And you wonder where the phrase “dumb blonde” came from, here ya have it.  LOL

Triathlon Class with Blonde Runner

Triathlon Class with Blonde Runner
Thursday April 12, 2012

6:30 – 8 p.m.

Location: Davis County, Utah

Class fee: $25

( limited spots, reserve your spot early)

Would you like to get started in triathlons? or take your training to a new level? Come learn what you should be doing for training and how to improve and get faster? This unique lecture-style class will cover all aspects of triathlon including swimming, cycling, transitions, running and racing. A portion of this class will be hands-on demonstration.  Learn about the best gear, training essentials, running form & technique, FAQ’s, injury prevention, and sports nutrition. Come get training tips and advice from an experienced national ranked triathlete and USATF certified running coach with over 26 years of athletic experience. Get the information you need to help you improve whether you are a beginner or intermediate athlete or triathlete-wanna-be.  Triathlons are a blast!
HOW TO REGISTER:
To get registered for the class message Coach Lora “Blonde Runner” at lora@blonderunner.com indicating you are interested in reserving a spot for the Triathlon Class and provide your contact information (include your phone number). You will be contacted with details. Pre-payment is required to reserve your spot, spots are limited. The class fee is $25 per person. This is a popular class and fills quickly.
–The teacher, Lora Erickson aka Blonde Runner is a sponsored triathlete and runner with over 26 years of experience. She graduated from Utah State University with a Bachelor of Science degree in Health Education with dual minors in Chemistry and Nutrition. Lora has a true passion for health promotion and loves to share her enthusiasm for health. www.BlondeRunner.com

Note: This class is not for advanced athletes, it is for beginner to intermediate athletes.  If you are interested in a more advanced classes or coaching, contact the coach direct at lora@blonderunner.com.  Group team training is available.  To learn how you can become a team member visit www.TBRtriathlon.com

Join the team!

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