Upcoming Blonde Runner Classes

Upcoming Blonde Runner Classes:

Small Group Swimming Class:  Jan. 15, 9:15 p.m.  Pre-reg required. Limited Spots. **Message Coach Lora at lora@blonderunner.com to learn how to reserve a spot**

This swimming class is now FULL. If you’d like to be involved in the next one please message lora@blonderunner.com and you will be contacted with the next date when it has been set.

Triathlon Training Class:  Feb. 11, 6:30-7:30 p.m.  Limited spots.  Learn more 

Endurance Nutrition Class:  March 18, 6:30-7:30 p.m.  Limited spots.  Learn more

Running Form Class:  Date and time TBD.

5K/10K Training Class:  Learn more

Kids Triathlon Training Class:  TBD

If you are interested in any class please message me to get on the interest list and/or reserve a spot.

pinterest image

How much time do I need to train? What do I do?

By Coach Lora Erickson, BlondeRunner.com

As a coach and triathlete/runner for over 28 years I am often asked these questions.   As you might have guessed, the answers vary depending on each person’s needs but I think it is helpful to offer some general guidelines that can help you make better racing and training plans.

How much time do I need to train?

The answer to this question is different for everyone depending on experience, fitness level and race length.  As a general rule I would suggest a person with average fitness following a good plan at least 6-8 weeks to train for a 5K (walk-run to finish), 7-12 weeks for a 10K, 4-6 months to train for a half marathon and 6 months or more for a marathon (longer for a first, or shorter for those with more experience).  As for a triathlon, that depends very much on your experience with each discipline, but it’s reasonable to complete a first-time sprint distance event within 8-12 weeks with good coaching.

How much time do I need to train each week?

Most people can get really fit in 7-12 hours per week if they are doing the right things. That is about one to two hours most days of the week.  More hours are needed to prepare for longer distances (ie. Marathon, 70.3, Ultra or Ironman events).

What Do I Do?

This question can be tricky to answer and as a coach, much of my time is spend designing specific training plans to meet individual needs which can vary drastically.  In general all good training plans should include these components;  Cardiovascular training (endurance), Strength Training, Mental Training, Recovery, Flexibility & Nutrition.

All of these components are vastly important and interconnected.  I find that athletes that get injuries repeatedly are usually missing one or more of them.  Don’t let that be you.  Although I will not be able to cover each area in depth in this article there are a few tips I can give you.

Cardiovascular training includes training at a lower intensity for a longer period of time (cardio).  This will improve your endurance and help the body learn to process oxygen more effectively and increase blood volume.  Pacing work is also essential to improve endurance running performance as well.  An example of pace work would include tempo or steady-state runs.  I believe cardiovascular training should consume the majority of the workout time for a runner or triathlete.

Be sure to include some resistance or strength training into your routine two or three times per week.  This can toughen up joints and increase muscle mass to rev up the metabolism and shape the muscles.  Your body can also withstand long workouts and this type of training can prevent injury.  Be careful not to overdue weight training or you will be carrying around more muscle then you need to which can be detrimental to your overall endurance race performance.

To train yourself mentally be sure to include difficult and high intensity efforts into your training.  This will help you develop more mental stamina and build your confidence as well as improve your overall fitness and ability to perform.  Be careful not to overdue these types of workouts, it can lead to burn out and/or injury.  One to three workouts of this type are ample per week.

Recovery Training includes things like proper rest, cryotherapy (read a recent review), ice, foam rolling, proper cool-down, etc…This should be done in some shape or form daily.  Flexibility can also be included here and is often neglected which contributes to injury.  As we age it becomes more important to stretch to maintain our muscles elasticity.  Consistency is key to get the maximum benefits.

And last but not least proper nutrition is essential.  This includes avoiding highly processed foods and eating more whole grains, lean proteins, fruits and vegetables.  Staying hydrated is also incredibly important and often neglected (Cellular Hydration Article).  Timing is critical when it comes to properly fueling our body so be sure and pay attention to when and what you are consuming.  You may even want to consider a food journal.  Be sure to eat to fuel your body and integrate all these components into your training plan for a successful race season.

Train Well,

Coach Lora

Coach Lora Erickson aka Blonde Runner is a USATF certified running coach and nationally ranked triathlete.  She loves the opportunity to work with athletes to help them reach their true potential.  To learn more about her classes or services visit www.BlondeRunner.com or contact her at lora@blonderunner.com

Coach Lora and Family Handicrafts

 fruit bowl top
One of my goals for the New Year is to utilize more of my skills and talents.  So I have started a new group for those that are interested.
I love to work with my hands and make crafts, especially with food. I make chocolate suckers, gift baskets, artistic fruit and vegetable garnishes, paint landscapes and work with wood and Fimo clay (wood/fimo pens, beads etc). I would like to produce some sketches, sculptures and other art to sell. I love to get my family involved in my projects too.  My husband is especially good with wood and makes walking sticks, small furniture, handcrafted antler keychains/pens, custom vinyl stickers etc to sell. My son also has some great paracord projects.  Special orders welcome.  Message Coach Lora Erickson at theblonderunner@gmail.com
Look at some of the things we make.  https://www.facebook.com/groups/CoachLorasHandicrafts/photos/
Depending on the interest level I would like to teach healthy entertaining classes.  Here are some pictures to give you an idea of what we can do.

Funny Whole Foods Sketch

This sketch makes me laugh.  Love it!  Enjoy!

Coach Lora Erickson


Newsletter Update

newsletter best

Check out the latest Blonde Runner Newsletter update  http://eepurl.com/JWpIP

Food Network: Spicy Parm Green Beans and Kale

November 22, 2013 by  
Filed under Health Classes, News, Nutrition, Recipes, Sides, Weight Loss

This looks so yummy. I will have to give it a try.
~ Coach Lora Erickson

Food Network: Spinach and Green Apple Salad

November 22, 2013 by  
Filed under Health Classes, News, Nutrition, Recipes, Salads, Weight Loss

This looks so good and super simple. Yum!
~ Coach Lora Erickson


Family Meal Times

I am a big believer in the importance of family meal time.  It is not always easy to do, but it’s fun and in our family often entertaining to sit down and eat as a family.  Here’s a great article on ideas to make it easier for your family to sit down together.  Read the story

~ Coach Lora Erickson


Want to learn more about healthy eating?  Take my Healthy Cooking Class.  To see when the next one is offered message me at lora@blonderunner.com

Newsletter update

Click to read the latest newsletter: Blonde Runner News – Spooky Stories, Recipe


Pumpkin for dinner


I like to cook up my carved pumpkins for dinner.

~ Coach Lora Erickson


#wastenotwantnot #squashfamily #saltandpepper

Do you want to learn more about healthy eating?  Take a class from Coach Lora Erickson.  To learn when the next class will be held message her directly at lora@blonderunner.com

« Previous PageNext Page »