Race Report: Lake to Lake 2010 – 50 mile team relay
Recently I ran the Lake to Lake 50 mile team relay. The team relay consisting of 5 people each running any two legs of the route from one lake to another lake in Southern Utah (Gunlock to Sand Hollow Reservoir). Two teams were put together from member’s of the South Davis Road Runners. One men’s team (South Davis Road Runners Men’s Racing Team) and one women’s team (Ladies of the Lake).
It was a little chilly at the start at Gunlock Reservoir and after a few team pictures the race was off with 95 teams competing (this was nearly triple the number of the inaugural race last year). Natalie started for us with a steady 6 mile run along a paved road through Gunlock State Park. Jim started for the men.
The route is as beautiful as I remember it from last year with red dirt, cactus, and twisted trees. I ran the next leg through the Shiviwits Indian Reservation and was pleased to have pasted 5 people in the first mile. This kept me motivated. By now it was starting to get a bit hot (at the start of my leg it was 40 degrees and warmed up 10 degrees by the end) and just when I wanted to slow down a group of road cyclists approached me from the front and as they passed me a lady yelled, “Hey there’s Lora.” I was delighted to recognize a a former college teammate that run with me at Utah State now training for triathlons. I happily waved and must admit I kinda wanted to hop on my road bike and join them (My friend lives in St. George and I must say I am a little jealous to know she gets to ride that beautiful route all of the time!) This was just the distraction I needed to refocus and motivate me. I used my Garmin to keep my pace as steady as I could enjoying the nice steady downhills and working the uphills and I was able to clock a few sub 6:30 miles over the 5 plus mile distance. All in all I was able to pass 13 people (“road kill”). I passed off to Suzanne with a high-five and the team traveled along the road cheering each of our runners on and giving support.
The route travels through trails, over wooden bridges, farmland, past cows and Llama’s, through neighborhoods and over red dirt roads with huge clumps of deep maroon lava rocks practically buried in the red soil. It is a truly amazing route, this is what I call living! The men just torn up the route at a great pace. Go team!
pictured in order: Trevor, Jake, Jeremy, and Andy.
The women’s team hit a bit of car trouble at one to the exchanges, but got a jump from some nice guys in a silver Jeep and was back on our way…we learned not to leave the car doors open and lights on without the car running as it drains the battery. By the eighth leg, it was getting pretty windy and warm. That particular leg ended with a huge uphill dirt climb, so we stopped and supported runners with water until our runner, Lisa came. After giving her support we rushed to the next exchange and she nearly beat us to it finishing strong up the hill. I ran the ninth leg called the “Dirty Climber” several hours after Jim for the men’s team cranked through it.
It is just what it sounds like “dirty climber” and is considered the hardest number “10” level leg. By this time the wind had picked up significantly and I choose to wear my sunglasses in hopes to keep some of the dirt out of my eyes. It worked for the most part. I tried to muscle through the fierce head wind up the climbs and pushed the pace to make up ground on the short downhills and somewhat flat areas. I manage to clock my fastest pace under 5 min miles on one of the downhills over the 4 and a 1/3 mile stretch which ended on a 16% incline ¾ mile hill/mountain. Ouch – but it was all good as I still managed to pass 5 people (road kill) – even with great distances between runners. I passed off to the last runner Juliann and we cheered her through the windy and cold finish running in together.
All-in-all we had a great time supporting and cheering for each other and others (go Red Rock!) .
We didn’t see much of the men after the third exchange as they were very speedy and did awesome with a 3rd overall place finish. They were so sweet to wait for us at the finish line (serious hours). I feel so lucky to be among such amazing people. The awards dinner was especially fun after to talk to all our local friends. So, if you are looking for a fun adventure with friends that love to run, you might want to check out the Lake to Lake relay. It’s a blast! Just think you may even want to join in Natalie’s victory dance. (sorry it’s sideways)
Click to learn more about the South Davis Road Runner’s Men’s Racing Team
The SDRR Men’s Team was 3rd over all! Go Team!
Race Report: Daybreak Triathlon
Lora Erickson “Blonde Runner”
Place: 1st place division, 2nd overall female, Sprint Distance
Click here to see official results
(75 yard swim, 1 mile run, 11.19 bike, 5 K run)
Triathlons are a blast - check it out!
Watch the Blonde Runner Commercial on Youtube
Rocky Mountain Running & Triathlon
January 18, 2010 by Lora
Filed under Product Reviews, Races
Recently I have been asked to write for a new magazine called Rocky Mountain Running & Triathon. You are welcome to pick up a copy of the Premier Issue (January 2010) from me if you would like to look at the great quality and content of the magazine. I will be writing the training articles for them and my “Half Marathon Training Tips” article can be found on page 19 of the premier issue. The magazine is similar to the great quality of Runners World and also includes articles on triathlon training.
I know many of the authors and can tell you that this magazine will be a great resource for you. I highly encourage you to subscribe. To order your copy delivered directly to your home click here to subscribe
Use promo code “Lora25” to save 25%. Don’t be selfish - pass the word.
Tri and reach your potential!
Triathlon is a fast growing sport in Utah and it’s easy to see why triathlons are so popular. The variety of training and challenge that triathlon provides with swimming, cycling and running makes it exciting and fun! As a certified USATF running coach since 1996, Blonde Runner has seen many long time runners embrace the new challenge of triathlons. It is important for people to learn to train properly for triathlons to avoid injury and with this fast growth of the sport, education is needed. This is why Lora Erickson aka Blonde Runner has decided to organize the new group: Northern Utah Triathletes. The group will welcome beginners, intermediate and elite/professional athletes. Each Northern Utah county area will have weekly group rides, swim, nutrition and health clinics and running lectures scheduled regularly. Many pro athletes and sponsors are already on board and are excited to be part of this new group. If you would like to get involved, please email Lora Erickson at lora@blonderunner.com. Membership applications are now available. Beginners highly encouraged to get involved. Triathlons are a blast!
New membership applications are available.
click here to print out a membership application
Memberships are effective Dec. 1, 2009 - Dec. 31, 2010.
Submit your application now to take advantage of race and sponsor discounts. Once your application is received you will be sent an email with detailed group information and trainings in your area along with a link to subscribe to the exclusive “insider e-news” including special group discounts and offers from our sponsors.
Mail applications to: Northern Utah Triathletes, c/o Lora Erickson, 135 West 1900 South, Bountiful, Utah 84010. Make checks payable to Blonde Runner Health.
Swim Bike Run
Free Beginner Triathlon Clinic to be held on Feb. 13 at 11 a.m. at Paradise Bakery in W. Bountiful. All community members welcome to attend.
To learn more click on the Northern Utah icon on the right of your screen - under advertisements.
Need complete day-to-day coaching or training?
Join Team Blonde Runner - Triathlon Women
Northern Utah Triathletes on Facebook
Group contact and organizer:
Lora Erickson
Blonde Runner
Blonde Runner Health LLC
Bountiful, Utah
801-299-1601
Please thank our sponsors by visiting them often!
To see a list of sponsors please click on the Northern Utah Triathletes image on the right of this page. Please note: Discounts are for registered group members. To become a member, submit an application. A free subscription to the “insider e-news” is included and has details on sponsor discounts.
Run safe, get your RoadID! Save $1, use coupon code RID546483
Click on the link below.
click here to learn how to become a sponsor or partner
Need some motivation? Watch the 2009 Ford Ironman World Championships
I think it is every serious triathletes dream to compete in the Ironman World Championships in Kona. I know I would love to be there one day. If you need some serious motivation, then be sure in tune in and watch the coverage. Get inspired.
Click on the logo below to learn how you can join a local triathlon training group:
How does a mother of six win a marathon?
Julie Thomas
winner of the 2009 St. George Marathon in 2:48.
Julie was also recently featured in the December issue of Runners World magazine.
The South Davis Road Runners will be hosting and educational lecture and mingle on December 19 after a group run.
I am excited to have my good friend Julie come and talk to the group about her experience as a top level runner and Utah standout and proud mother of six children. How does she do it? Come let Julie share her love of running with you. Please RSVP on the Facebook page or by emailing lora@blonderunner.com.
Mingles are held each month on the second Saturday after the group run at Paradise Bakery in Bountiful. South Davis Road Runner members are encouraged to bring friends and clinics are free of charge. Members are eligible for attendance prizes. Applications for 2010 membership will be available. To learn more visit http://www.sdroadrunners.com
RSVP to the “how does a mother of six win a marathon?” education clinic and mingle on Facebook
Thanksgiving Day: Turkey 10K, Family 5K, Kid’s K
The in Bountiful, Utah will be hosting a great family event! It’s the annual Turkey 10K, Family 5K and Kid’s K on Thanksgiving day (Thursday November 26, 2009)! The famous Tom Turkey will be making a special appearance to lead the kids race on his scooter. Each pre-registered racer will get a goodie bag with a tech shirt and other great stuff. Racers can enjoy hot chocolate and snacks at the finish. Timing will be provided by Milliseconds (chip). There will be great random give aways too (pies and other great prizes). Make it a family tradition. Don’t forget about the food drive (get up to $3 off - pay in person). Additional discounts available for members of the local runner group.
They are teaming up with the Huntsman Cancer Foundation to “Kick the Stuffing Out of Cancer!” and make a difference in for cancer research. Commit to raising $200 and the Foundation will pay your race fee, provide a fund raising web page, and present you with a “Kick the Stuffing Out of Cancer” T-shirt. The fund-raising deadline is Nov. 20. If you would like to participate, register for the race through the Huntsman Cancer Foundation at www.huntsmancancerfoundation.org or contact Jen Murano at 801-584-6926 or jmurano@huntsmanfoundation.org.
Race Details
Race Date: Thanksgiving Day, Thursday November 26, 2009
Location: South Davis Recreation Center
550 North 200 West
Packet pick-up: 6:30- 8:30 a.m.
Kids packet pick-up ends at 9:30 a.m.
Turkey 10 K start time: 9 a.m. Cost - $25
Family 5K: 9 a.m. Cost - $20
Kids K: 10 a.m. Cost - $15
Deadline: Register by Saturday November 21 to be guaranteed a long sleeve tech shirt.
Click here to download a registration form
Discount: If you register in person you can get a dollar off for every can of food you donate (up to $3 off)
Click on the link below to register on line.
Additional discounts available for members of the local runner group.
Proud Sponsor:
Check out the Turkey 10K route
Training strategies for a half marathon
October 30, 2009 by Lora
Filed under Prevention & Safety, Races
By Lora Erickson, B.S, CES, CPT, www.blonderunner.com
Many runners will tell you that the half marathon distance is the perfect race distance. It’s long enough for a challenge, but short enough to recover from quicker than a marathon. However half marathons take more preparation time than a 5K or 10K, so it is important to keep some things in mind when you are training for one.
Take time to get in shape. It is not wise to enter a race out of shape, and let’s face it, you can really hurt yourself. Running a race unprepared is rarely enjoyable and 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 half marathon usually takes a number of months; so you can properly build your mileage gradually over time to prevent injury. You’ll find that the average program takes 3 to 5 months to complete even when starting it in pretty good shape. That is running about 15 miles a week consistently. Follow the standard rule increasing 10% of your mileage each week and taking an easy week every three weeks. Allow enough weeks to run one or two long runs consisting of 14 or 15 miles each. This way you will go into the race confident that you can complete the distance. Make sure to incorporate speed work, cross training and strengthening exercises into your routine to keep you strong and injury free.
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. You may need to consider altitude differences and add in some high altitude training sessions.
Create a race plan or strategy. 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. 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 for “running out of gas” or “hitting the wall.”
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. By varying your terrain and taking the time to train properly you will find that your half marathon experience will prove to be much more enjoyable.
Lora Erickson is a competitive runner and triathlete with over 24 years of experience. As one of Colorado’s top distance runners, she was heavily recruited by various colleges throughout the US. 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 has been coaching since 1996. She has a true passion for health promotion and welcomes questions and comments. Contact her directly at lora@blonderunner.com or visit www.blonderunner.com for more information on coaching and other services available.
Race for Autism
1st Annual Turkey Trot
5k Run/Walk
Tuesday, November 24, 2009
Time: 3:45 p.m.
Join the Spectrum Sprinter’s Running Club as we race to celebrate our forthcoming high school. The race starts at Spectrum Academy and ends at the site of the new Spectrum High School scheduled to open in Fall 2010!
Location:
575 N. Cutler Dr.
North Salt Lake, UT
801-936-0318
Cost: $20.00 if paid by Monday, November 16th; cost is $25.00 after November 16th. Registration fee includes an exclusive Spectrum Sprinters Turkey Trot Race shirt.
support autism awareness and
Spectrum Academy
SDRoad Runners Men’s Racing Team
South Davis Road Runners
Men’s Racing Team 2010
This men’s racing team is comprised of competitive athletes and dedicated members of the South Davis Road Runners group in Davis County Utah. They are self trained but share a passion for running and meet for periodic activities and trainings. No Sunday events or activities will be supported.
The South Davis Road Runner Racing Team provides an environment for competitive athletes to achieve new personal best times and enhanced learning while providing team camaraderie and friendship. They seek to align themselves with quality sponsors and when it comes to picking athletes they must posses high standards and a strong personal character and integrity.
Guidelines for Eligibility & Requirements:
South Davis Road Runner member in good standing www.sdroadrunners.com
*All hopeful members will need to first submit a membership to the South Davis Road Runners (to be done immediately) as well as an additional team application form (downloadable form available at the link below). A group application must be on file for a team application is accepted.
SDRR Men’s Racing Team Application - 2010
Race team members actively recruit new members to the South Davis Road Runners group
Submitted team application & $35 annual membership fee
Posses a strong personal character or integrity and high standards
Recent demonstration of high athletic performance
Time Standard Guide:
Marathon: 3:15 or under
Half Marathon: 1:30 or under
10K: 42 min. or under
5K: 20 min. or under
If you are interested in coaching, please send your resume to lora@blonderunner.com.
Sponsorship & donations:
Current negotiations for sponsorship are being made. If you wish to be involved as a sponsor or have questions, please contact Lora at 801-299-1601 or email her at lora@blonderunner.com. Please note: no Sunday races are supported.
The SDRR Men’s Racing team is grateful for all individual donations that support the team. Donations do not just consist of money, but also include providing free lodging for races, donating free race entries, donating products other services that can help with training or support the team. BlondeRunner.com can also offer advertising for your business or product. If you are interested in donating to the SDRR Men’s Racing team, contact Lora Erickson at 801-299-1601 or lora@blonderunner.com.
To learn more contact:
Lora Erickson
Blonde Runner Health LLC
Presenting Team Sponsor, organizer
801-299-1601
lora@blonderunner
Presenting sponsor:
If you are interested in sponsor the team, please contact Lora at 801-299-1601.
