I 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 firstname.lastname@example.org 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
Want to get involved in some great local events? If so, this is a great series to get involved with. Five races total (2 triathlons, 3 running races).
Pricing: $140 through 12/31 – less than last year!
$150 from 1/1 – 2/13
Registration will close on 2/13! No exceptions!!
All registered series members will receive a hooded, long sleeve, tri blend training shirt, and those who FINISH all 5 races will receive a quarter zip tech jacket.
Note: You must be registered for the series, not just complete all the races so be sure and take advantage of this great pricing!
Running & Triathlon Classes:
Coach Lora Erickson aka Blonde Runner will be offering a series of classes through the year for registered racers. The first one will be offered in January for the Sweetheart participants. Learn more about the Winter Running Class
Periodic race giveaways can be found on the Blonde Runner Health Facebook page
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 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
I am not a big fan of having to carry things in my hands while I am running so recently I’ve been trying out this @hydrosleeve I love it! #nosloshing It is really easy to sip from and keeps the water cold. It’s super high quality too, I could see myself using this on hikes etc. It uses a 7.5 oz bladder, so great for a long run. There are two in the package. If you run a lot it’s worth checking out. They carry them @wasatchrunning
They also have a holiday special at 20% off right now on their website. Check it out Hydrosleeve.com
#run #health #fitness #triathlon #blonderunner #hydration #hydrosleeve
Coach Lora Erickson
USA 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
In honor of National Runners Safety month (November) I will be giving away one of my favorite running vests. I am a big advocate for runner safety especially at this time of year when there are limited daylight hours and I often see people outside exercising in the dark. It’s so important to be seen! This Tracer 360 vest is the best! It makes you visible from all angles (thus “360”). It also doesn’t rely on reflection only so cars can see you from a distance. I use this while cycling and running in low light conditions. I like to use the flashing light feature as we are competing with drivers attention now with cell phone/text use. This is so worth your safety and peace-of-mind. Please share this information with a friend you care about!
~ Coach “Blonde Runner” – Lora Erickson
Visit Blonde Runner Health on Facebook and learn how you can win one
If you don’t win you can still use the code BLONDERUN to save 15% (they are so popular they are on backorder right now). Order One
A new USAT Sanctioned Winter Triathlon – The Nordic Valley Triathlon (run, bike and xc ski) will be offered in Northern Utah. This race will be held at the New Nordic Valley Ski Resort (Formerly Wolf Mountain) 20 min from Ogden on Feb. 28, 2015. Run 3.1 Miles from the top of the lift down the hill on packed snow, Bike 6.2 Miles on paved road (alt if ice on roads), XC Ski 3.1 on groomed golf course. Duathlon and Run only options are available and most Wilderness Recs will rent XC Skis for cheap (Weber State, USU, UofU Etc). This sounds fun for all you snow lovers out there!
Learn more about the event
Visit Blonde Runner Health on Facebook and learn how you can win an entry.
Today (November 13th) is a significant day for me. It is the day I had my first baby and she lived 5 hours and died. It is the reason that I offered the annual Race For Grief event each year. To honor my Samantha’s birthday I would like to extend a $10 discount for the 10K and 5K for today only. Just use the code HBSAM (Happy Birthday Sam). I hope you with join us on Memorial Day to honor your loved ones. Visit RaceForGrief.com to learn more.
Coach Lora Erickson
So, what are athletes looking for when it comes to races? After doing hundreds of races over the 30 years I have competed in running, cycling, swimming and triathlons events and being a race director myself; as well as a coach I have heard the complaints of unhappy race experiences. I think it’s fair to say I know a thing or two about what athletes are looking for or expect on race day.
Athletes want a well-organized race
This might seem obvious but races need to be well thought out and planned with a website that is easy to navigate and that provides complete information; like race start time, route map, packet pick up information, registration link etc… The more details the better. I am surprised to see so many races miss including obvious information. A well-organized packet pick-up is also helpful.
Trained Volunteers & Clearly Marked Courses
We have all heard the horror stories of volunteers sending racers in the wrong direction. I have raced in events when this has happened; and yes while it’s the responsibility of the racer to know the route, many do not, and rely on volunteers directing them. The worst feeling and performance killer to have in a race is not to be sure where to go. Clearly marked signs that point the right way are helpful in addition to having trained volunteers and staff on the route. An updated race route map should be available on the race website and preferably downloadable so athletes can study and understand the course.
It’s sad to see race directors take the time to plan everything out only to have their efforts foiled by a poorly trained volunteer pointing people in the wrong direction. I understand that good volunteers are hard to come by but please be certain to put dependable volunteers or even paid staff at critical points like major turns and turn around points. Taking a little time to train the volunteers properly will undoubtedly earn you return racers year after year.
Note to Athletes: Call to Volunteers
If you are an athlete that enjoys races every year then I encourage you to volunteer to help out at least once a year. Races don’t happen without volunteers and even small races may need over thirty volunteers. I urge you to do your part to contribute to the racing community. Also, be dependable for the race director. I know the frustrations and last minute scrambles because of no-shows.
Well Stocked Aid Stations
Races that skimp on aid station refreshments will find unhappy racers. Not only are they unhappy because there is nothing left when they get there but it can also be dangerous for racers. I have see poorly planned half marathons in the heat run out of water only to yield heat stroke victims and more liability concerns. Stock the aide stations and get nutrition sponsor support if needed. It’s much better to have left overs than not enough food. Let the athletes get all they need and more and you will have return racers. Note to athletes: Be reasonable in your “helping” size. There are others after you.
Communication & Accessibility
Sending out a reminder email with details, even if outlined on website can help racers feel more confident understanding critical data like were to be on race morning, where to pick-up their number, timing chip etc… This can serve to get them excited about the event and can eliminate excessive emails with questions. A link to a FAQ section is helpful to avoid excessive calls or texts. Make it easier for athletes to attend the event and they will have a better experience and want to come again. If they have a question, they should also know how to get ahold of someone to ask it with an available email address or question form. Volunteers should also have a phone number to call in case of an emergency etc. on race day.
If you state that no-headphones are allowed then enforce it. I realize nobody wants to be the “bad-guy” and enforce rules but doing this usually gains respect and establishes rules to keep racers safe. I enjoy triathlons that enforce USAT rules much better than the free-for-all races. I also appreciate race management companies that don’t allow spectators into the transition area. This is dangerous and often spectators in the transition area get in the way of racers and I have even seen many tripping over them and running into them. Under the USAT rules outside assistance isn’t allowed (handing them water bottles, shoes etc…), so it makes sense that spectators should be just that and not aide the racers any more than cheering for them. Keeping people that shouldn’t be in transition area out also helps ensure the safety and security of racers equipment. I have heard about a very expensive bike that was stolen right out of transition and the event company had no way of tracking who took what out of transition. I think its great when races make you show your bib number and make sure it matches up with the number on your bike when you exit with it and your gear. This makes me feel more confident that my bike will be there when I get back.
Note to Athletes: Follow the rules. Don’t try to “get-away” with things. Rules keep everyone safe.
Start on Time
I realize there are some things out of the control of race directors that might warrant a change of the start time (trains keeping people from getting there, weather issues, timing equipment issues etc…) but for the most part racers are anxious to start. Often they time their nutrition and warm-up based on start times and when they are delayed this can be frustrating. So, do you best to start at the time that was indicated on the event web site. Also, make acknowledgements and instructions before the event brief. People are nervous and just want to get started.
Support a Cause
In Utah the market seems to be saturated with race events. There are so many to choose from each weekend and I find that racers are wanting more than just a race. They want an experience and want to do something more valuable that just race. Many athletes want to help someone or be part of something great. For instance, the annual Memorial Day Race For Grief event I organize each year helps raise awareness for those coping with grief and helps me honor a daughter I lost many years ago. The number of participants has grown each year, while many other events are losing participants. There are many athletes out there that want to do something for someone else and honor others with their efforts. Sometimes it’s nice to be part of an event because it’s more than just a race.
Make it a Social Party
Many athletes race to enjoy the camaraderie, music and great vibes that racing brings. It’s fun to share experiences with others and feel like you belong to a community of athletes. It’s a place to meet up with others that share the same passion. Offer things that allow people to share their experiences, like race finish metals, Instagram contests, tattoos, face paint, picture posing opportunities by a banner or fun sign etc. This is all great for marketing too.
About the Author: Coach Lora Erickson aka Blonde Runner is a USATF certified running coach and triathlete who loves to help people get fit and train for racing events. She also offers a variety of community classes and on-line training programs. She has a true passion for coaching and health promotion. To learn more visit www.BlondeRunner.com
Check out this great video of last years Race For Grief event. We hope you will join us in 2015 on Memorial Day (Monday May 25).
Registration is open on active.com