Funny Video: 8 stages of Marathon Running

This is funny and true.  Enjoy!

Coach Lora Erickson

BlondeRunner.com

 

 

Easy Red Beans & Rice Recipe

This is super easy and yummy! This is one of our family favorites. Great source of protein too! Enjoy!
Coach Lora Erickson
BlondeRunner.com

View on Instagram @theblonderunner

 

 

 

 

Easy Red Beans & Rice Recipe2 cans low sodium kidney beans with juice 1 can water 2 cloves minced garlic 2 tsp….

Posted by Lora Heyl Erickson on Monday, February 8, 2016

Want to learn more about Nutrition? Take a class from Coach Lora Erickson. To learn more message her directly at theblonderunner@gmail.com
Next Class: February 24, 2016 in Davis County, Utah.

Recipes on Pinterest

I am a big fan of Pinterest and have found a lot of great and healthy recipes there.  Including smoothies, salad and main dishes.  I have also created some inspiration, fitness, running and triathlon boards.  Check out my boards

pinterest image
If you want to learn more about nutrition. Take the Nutrition for Endurance Athletes class. Message Coach Lora Erickson for details, theblonderunner@gmail.com

Intermountain Sports Medicine Specialty Group – Great Services!

Intermountain Sports Medicine Speciality Group logo

I am extremely excited to announce that I will again be working with the Intermountain Sports Medicine Specialty Group. I feel honored to be supported as an athlete by such a forward thinking organization. They are a huge support to me and valuable sponsor with great services for all level of athletes. They have top notch medical care with board certified physicians.  I love that they provide both surgical and non-surgical treatment for pain and injury to get athletes back out there training as quickly as possible. I am able to enjoy a healthy active lifestyle due to their services. They offer medical services in Northern Utah including; Salt Lake City, Bountiful, TOSH- Murray, Alta View, and Riverton

The LiVe Well Center at the Salt Lake Clinic (389 South 900 East, SLC, 385-282-2700) is an amazing resource offering many valuable assessments that I have utilized myself. Here’s a list of what they offer:

Body CompositionWatch a video clip about my experience

Bike Fit & TestingLearn about my experience

Diet & Nutrition Education

Resting Metabolic Rate (RMR) Testing

Musculoskeletal Functional Analysis

Exercise & Physical Therapy Services

Running Analysis, Lactate Assessment or Vo2Max TestingLearn about my experience and what you can expect

Learn more

As a coach, I love to have my athletes take advantage of assessments like this. The information provided from these assessments helps me coach my athletes better.  If you are looking to become a better athlete I highly recommend you check into all the services Intermountain Sports Medicine has to offer, I know I have. I am looking forward to another amazing year and partnership with Intermountain! Look for more educational video clips about their services.

Coach Lora Erickson

aka Blonde Runner

BlondeRunner.com

https://instagram.com/p/BAh17fKO1JI/

Easy Quinoa Enchilada Casserole

January 5, 2016 by  
Filed under Main Dishes, News, Nutrition, Recipes, Weight Loss

Easy Quinoa Enchilada CasseroleI love recipes that I can use some of my food storage. This is what we had tonight with cabbage salad #delicious #easy #familymeals #quinoa #meals

Easy Quinoa Enchilada Casserole

1 – 15 oz can black beans with liquid

1 – 15 oz can corn with liquid

1 – 4.5 oz can green chilies

2 cups bottled tomatoes

1/4 cup chopped fresh cilantro

1 tsp chili powder

1 tsp cumin

1/2 tsp salt

2 cups quinoa rinsed, not cooked

Mix everything together. Bake on 375° for 60 minutes. Top with cheese for the last five minutes (optional) Serve with fresh tomatoes, avocado & sprigs of fresh cilantro Enjoy! #Vegetarian #glutenfree #Healthy #foodie #recipe #blonderunnertips

Notes:  If I were to make it again I would add sauted onions and garlic for even more yummy flavor.  Enjoy.

https://instagram.com/p/BAI18d2O1GX/

Want to learn more about nutrition?  Take the Endurance Nutrition Class.  Message Coach Lora Erickson for details, theblonderunner@gmail.com

Nutrition For Endurance Athletes

January 4, 2016 by  
Filed under Health Classes, News, Nutrition, Weight Loss

Coach Lora EricksonWould you like to learn how to fuel yourself for training and races? If so, this is the class for you. We will be reviewing how to fuel for ½ Ironman Triathlon, 140.6 Ironman, Marathon and ½ Marathon running events to achieve your best performance. This one-time class will be offered Wednesday February 24, 7:30-8:30 p.m. Class Fee: $25. Pre-registration is required to hold a spot in the class. Message Coach Lora Erickson at theblonderunner@gmail.com to learn how to reserve a spot. Space is limited.

Learn more about Coach Lora Erickson aka Blonde Runner

Video Clip: S.M.A.R.T. Goal Setting

January 4, 2016 by  
Filed under Fitness, News, Nutrition, Weight Loss

Wow! I am a hot sweaty mess during my cool-down ride but hey it’s a good time of year to talk about goal setting. Original periscope broadcast January 2, 2016. ‪#‎periscope‬ ‪#‎goals‬ ‪#‎SMART‬ ‪#‎runchat‬ ‪#‎trichat‬ ‪#‎blonderunnertips‬ #periscope ‪#‎sweat‬ ‪#‎hotmess‬ http://youtu.be/eYajdbwOwD8

Naked Carbs & Goals

Original periscope broadcast 12.29.2015

Please share your 2016 goals in the comments or tweet me @blonderunner I would love to know what you are up to or if you have questions for me, just let me know.  Wishing you a great 2016 year!

Coach Lora Erickson

BlondeRunner.com

 

Want to learn more about nutrition? Take the Endurance Nutrition Class. Message Coach Lora Erickson for details, theblonderunner@gmail.com

Pre-Race Breakfasts For Running & Triathlon Events

December 21, 2015 by  
Filed under Fitness, News, Nutrition, Product Reviews

By Coach Lora Erickson, BlondeRunner.com

After coaching hundreds of athletes and doing triathlons and running events for over 30 years I have learned a thing or two about what foods work for people before different types of races and what foods don’t.  Although nutrient needs are very individual there seems to be some common practices that work for most people.  Here are some suggestions; however be sure to test these in your training before you use them in a race to be sure they work for you.  Take time to fine-tune your nutrition plan.

What to eat before a 5K, 10K run or Sprint Distance Triathlon event:

I find most runners tend to do better with less in their stomach during these shorter faster race efforts; especially if it’s an early morning race.  For me I will eat a very light breakfast of 125-250 calories of an easily digested carbohydrate product, such as part of a flour tortilla, bread, granola bar or banana a few hours before the race start.  I am 5’4”, 120-125lb athlete, so if you are larger than me you may need more, but I’d still go light. I would say a general rule of thumb would be .3-1 gram of carbohydrate per pound of body weight.  Be careful not to consume too much or your body will shunt blood away from your muscles to the stomach to digest and slow your pace.  I usually have some water or watered down electrolyte beverage with my breakfast.  I try to be careful not to drink too much before the event so I don’t have to use the bathroom excessively.  It’s also best to avoid anything really high in fat or fiber like fibrous fruits or things that contain a lot of dairy, artificial sweeteners or fructose; which is known to cause gastric upset.  This holds true for most races.  Usually very little food or water is needed during these shorter distance events but be sure to go into the race well hydrated but not over hydrated (see the “Cellular Hydration” article on BlondeRunner.com to learn more).

What to eat before a Half Marathon, Marathon or Olympic Distance Triathlon event:

Since these are longer events, more nutrition during the event is needed.  For me I usually go into the event with an easily digested carbohydrate product one to two hours before the event like I do with a 5K or 10K.  Sometime I will consume a few additional chews, a bite or two of a peanut butter & honey sandwich or part of a gel pack within 15 minutes of the start time of the race and then consume one gel packet every 30-45 minutes during the event with electrolyte water.  If you don’t tolerate gels well, you might consider consuming a electrolyte beverage with calories (Gatorade, Cocogo, Powerade or the like) during the event. Again you want to avoid a lot of high fiber foods before or during the event so you don’t lose time using the porta-potty.

What to eat before a Half Ironman or Ironman Triathlon Event:

Since these events are so much longer than even a standard marathon event it is important to get a little more in the belly before getting started and I like to include a little protein.  I usually suggest starting a pre-race nutrition routine the day before by eating small amounts of high-carbohydrate, low-fiber foods all through the day and sipping on electrolyte water to make sure my muscles are saturated.  Four to five hours before the event I consume 250-350 calories of an easily digested low-fiber carbohydrate rich foods with some protein (ratio: 1 gram protein to 4 grams of carb) every hour on the hour before the event.  Yes, this means you will have to set your alarm and get up early and sometimes when you are nervous it can be hard to eat, but it’s important to eat anyway.  Again only use low-fiber foods (you don’t want to need to use the toilet during the event).  Other food suggestions are; toast, bagel, rice, PB & Honey sandwich, banana, a small amount of salted nuts, pasta, granola bar, sweet potato, juice, protein drink (Ensure is popular and used by many Ironman athletes) etc. Wash foods down with a little electrolyte water.  Also, I find most do better to avoid too much dairy or artificial sweeteners before events.   Be sure and plan out your nutrition details to consume during your event too.  Proper timing and cellular hydration during the event is key to avoid bonking.

Happy Racing,

Coach Lora Erickson

To learn more, take a community class.  Contact Coach Lora Erickson directly at theblonderunner@gmail.com to learn what classes are coming up.  Private coaching can be started anytime.

 

Coach Lora Erickson aka Blonde Runner is a USATF certified running & USA Triathlon Certified coach. She has been coaching for over 19 years. She offers community classes as well as group and private coaching services.  She is also a US Masters Level 1 & 2 certified coach  She has a true love and passion for coaching and welcomes beginners.  To learn more visit BlondeRunner.com.

 

How to determine your calorie needs

Original Periscope Broadcast 12.1.2015

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