Are you signed up to run the Race For Grief event on Memorial Day, May 26, 2014? If so, I’d love to have you involved with the 10K or 5K training program I will be offering. We will be getting started with our training in Mid-April complete with a training scheduled and regular weekly group workouts. Enjoy the camaraderie of group training and train properly to get faster. The sign up deadline is March 29, 2014. Beginners welcome. To learn more contact Coach Lora@blonderunner.com
~ Coach Lora Erickson
Learn more about the charity event: Race For Grief Event
As a race director, coach and athlete I see races from many different perspectives. As I was once a beginner myself, I know it is natural to feel a little out-of-place at your first race. Knowing what to expect will likely make your running and triathlon race experience more enjoyable. Here are some simple basic race etiquette rules to keep in mind:
Arrive at the Race Site Early.
Give yourself plenty of time; to park your car, pin your bib number on, place your timing chip, review the race route, warm-up/stretch and visit the bathroom (which almost always has a line) etc. I would suggest arriving at least 45 minutes before the start. If you need to register or pick up your packet then plan extra time. Nothing is worse than anxiously rushing to the starting line or missing the start of a race.
Register & Pick-up Your Packet Early.
Most race event companies have an option to register on-line or in-person early as well as offer packet pick-up a day or two before the event. This helps to alleviate race day lines. Many running races offer a race-day registration but this is rare for triathlon events. The majority of triathlon events require pre-registration since the set-up is more complicated and there are limits on race participant numbers. If possible it’s best to register early as this ensures you get a spot in the race; some races sell out.
Although pre-registration is highly recommended, you can often register on race day for running events. Be sure to give yourself extra time to fill out a registration form, pay and stand in line to get your packet and timing chip. The packet should include a race number (bib) with safety pins. It will also usually contain a race shirt, coupons, product sponsor samples and various flyers etc.
Can’t Make it? Submit a Name Change
If you are unable to compete in an event you signed up for and would like to give or sell your registration to someone else, many event companies allow this for a small fee. It may seem inconvenient but to ensure accurate results it’s best to communicate with the event company and get the new name, age, and gender assigned. I have participated in a race in which a man ran with a girls bib number and won that division which made all the race results inaccurate. The timing company and many racers were upset and it was difficult to fix; so please submit changes before participating in the event.
Warm Up, Stretch & Wear Proper Shoes.
As an athlete I like to warm up about 20-30 minutes before the start of the race. I usually take 5-10 minutes and go on a light jog to warm up the muscles and include some dynamic stretching. It is also important to wear good socks and athletic shoes. I’m always surprised at how many people forget their running shoes. Don’t make this mistake or you could get unwelcomed blisters.
Pin On Your Number & Don’t Forget Your Timing Chip
Be sure to retrieve your bib number & safety pins from your packet to pin on to the FRONT of your shirt or shorts before the race and don’t forget your timing chip. Many race timing companies have the timing device attached to the bib number (disposable); other events require you to strap something on your shoe, wrist or ankle that must be returned at the end of the event. Make sure you have the device on before you start or you may not be timed and will consequentially forfeit race results and prizes.
Dress In Layers & Shed Extra Clothes.
Most experienced runners know it is wise to dress in layers. Plan to dress for 10 degrees cooler as you will produce heat while racing. You don’t want to get too warm and end up carrying or discarding your clothes. Some races will issue penalties for this so it’s best to wear only what you need. I suggest shedding unwanted layers a few minutes before you go to the starting line and have a friend or family member hold them for you. You can always replace the layers at the finish.
No Outside Aide.
To make the event competition fair, no outside aid is allowed during the race. This can include running along-side a loved one or handing them extra nourishment; a water bottle, watch, towel or other aides. This is simply not allowed unless it is done by another participant, race official or volunteer at an aide station. In the spirit of fair competition all athletes need to complete the event on their own merit with no assistance. However cheering, holding signs and taking pictures is always fair play and appreciated by participants.
Line Up Properly & Be Aware of Your Surroundings.
In the last few minutes before the race, you will want to line up at the starting line and take your place based on how fast you run. The fastest runners should line up closest to the starting line and slower runners, children and walkers behind. It can be frustrating and dangerous for runners to weave around children, and slower runners. This also increases the chance of someone tripping. One fallen runner can create a domino effect resulting in a heap of skinned-up, frustrated athletes. Be aware of your surroundings and be careful not to cut others off around corners. Before slowing to drink or eat at an aide station glance over your shoulder to be sure you are not slowing down or stopping right in front of another athlete. Note: In a running race it is okay to discard your water cup on the ground. Be sure not to hit your neighbor or throw your cup on the running path.
Smile and Cheer for Others.
Remember – the most important thing about racing is doing YOUR best and having fun. Smile and enjoy yourself. When you have finished, stay and cheer for others. Stick around for the festivities, meet people and make some new friends. The racing community is great!
Thank the Volunteers.
Volunteers make races possible and without them there would be no race so be sure and show your appreciation with a smile, friendly wave or polite thank you. You might even consider giving back to the racing community and volunteering for a race or two each year yourself. You can count on seeing me and my family volunteering at races throughout the year.
Coach Lora Erickson
Coach Lora Erickson is a USATF certified running coach and nationally ranked triathlete with over 28 years of athletic experience. To learn more contact her directly at Lora@blonderunner.com or visit BlondeRunner.com to learn more about services, classes and health programs.
Running Form Class
April 16, 5:30-6:30 p.m. Limited spots.
This class will cover all the important drills and elements of good running form. Many have improved racing times changing nothing in their training but the things that have learned from this class. This is part lecture and part hands on class (nothing rigorous) I will be having you utilize the drills I go over and watch you run a little bit to give you feedback on your form particularly and suggest ways to become faster. This class fills very quickly, reserve a spot early. To learn how to reserve a spot email me directly at Lora@BlondeRunner.com
Coach Lora Erickson
Want to thank you for your help. I learned much from your nutrition and running form class over the last month. Without the proper training I came within six minutes of my goal time and was back running within a couple of days. Thank you for the tips and willing to share your knowledge with those of us just starting this running adventure.” ~ Doug S., class participant
Shaved 3 minutes off my 5k time ever since I did the running form class. Great!!” ~ Jacyln T.,
“Thank you so much for the running form class. I took away a lot of new ideas and I definitely think it is helping to improve the way that I run.” ~ Kristy M.
Hi Coach Lora. I just wanted to say thank you for the running form class. I’ve had a chance to implement a few of your tips and I’m amazed. Even though I’m only running a 5K twice a week, I’m already as fast as I was at my fittest prior to getting pregnant and I am only 6 weeks postpartum today. I’m attributing that all to your tips. The strength training has made a world of difference as well. I’m looking forward to working with you more in the future! ~ Ashley G.
Just want you to know that I am super excited about my running these past couple of weeks. I think the running form analysis has really helped me. I can’t wait to learn more. Thank you for your help!” ~ Marie E. – Running Form Analysis participant
I never thought I needed a coach before, but it makes all the difference. If you are looking to learn, to improve or just for some accountability with regard to your fitness, Coach Lora is for you. Since working with her, I’m back down to the weight I was 16 years ago, and I have less injuries and better performance.” ~ Scott T., MD, TBR team member www.TBRTriathlon.com
This is one of my favorites! The Legacy Duathlon is coming up on April 12, 2014. This is a great season opener for all levels. For all those triathletes that aren’t quite sure about the water, this is a RUN*BIKE*RUN event. Both long and short courses are available (Long = 5k -36K- 5K & short= 2.5K- 18K- 2.5K). Use the code BLDRUN and save $. Check it out. www.legacyduathlon.com
I love local events and one of my favorites are the South Davis Recreation Centers events. The Splash-N-Sprint will be here before you know it. Team Blonde Runner (TBR) will be there. Come join us on May 10,2014. I want to make sure all of my fans know about the early bird pricing. It’s only $35 for the sprint! $30 for novice! This is a great deal and registration is open. Click the link below to get registered.
Race Course Preview:
Friday, May 2nd – 5:30pm -Free to registered participants! Come join me as I take you on a pre-view and share tips with you. Email me at Lora@blonderunner.com to reserve your spot. We will ride the sprint distance bike route together!
Choose Your Distance
•SPRINT: Swim 350 yds; Bike 12 mi; Run 3.35 mi
•RELAY: Split the Sprint between 2-3 racers
•NOVICE: Swim 150 yds; Bike 2.4 mi; Run 1.5 mi
•Race Date: May 10th, 2014
•Race Day Packet Pick Up: 6:00 AM – 7:30 AM
•Race Start Time: 8:00 AM. Serpentine start seeded by swim times. (Novice will begin immediately following the Sprint.)
Award prizes for 1st – 3rd division winners. Finisher medals, race bags, and custom tech tees for all racers.
Awards Ceremony: Approximately 10:30am
Triathlons are a blast and they are that much more fun when you win a spot in one and invite a friend to join you! The Icebreaker Triathlon event on March 29, 2014 in American Fork is a great season opener. To get a feel for the fun energy at the event, check out this great video clip:
Want to win a spot? Visit the Blonde Runner Health page on Facebook and get your name in to win!
LOL. Let’s hope they don’t serve this at the next marathon.
~ Coach Lora Erickson
Feeling lucky? Win a spot in the new Lucky 13 race on March. There are several options: Half Marathon, 5K or Triathlon & soak in the hot springs after! They have it all! This is a great event for the whole family. Check it out
Enter to win a free entry on the Blonde Runner Health Facebook page
I love local races and this is one of my favorites. It’s close to home and a great early season race for triathletes and runners alike. This is also a great event for beginners and well as advanced athletes. This 5th annual event is scheduled to take place on April 12, 2014. They offer both a short (1.55 run, 12.2 m. bike, 1.55 run) and long (3.1 m. run, 22.4 mile bike, 3.1 m. run) coarse events. Learn more & get registered
Enter to win a free entry on the Blonde Runner Health Facebook page