Workout Wednesday: Yasso 800s

Yasso 800’s are a classic workout that I suggest for those trying to determine a potential marathon pace.  Build up to 10 x 800 repeats at your goal pace (ie.  if you want to run a 3:30 marathon then 3 min. 30 would be your interval time for each 800) with a 400 meter jog recovery between.

Looking for a Coach?  I would love to work with you.  I train people from all over the world and USA.  I have been coaching for over 25 years and have coached people for sprints, wrestling nutrition, sprint distance triathlons, 5K, 10K, 1/2 and full marathons, BQ athletes, 70.3 and full Ironman events.  I also work with non-runner that just want to get fit or eat better to loose weight.  I offer full custom coaching services in person (local) or on-line (for those farther away).  Message me at theblonderunner@gmail.com if you’d like to learn more.  I especially love to work with beginners.  Happy Training!

Coach Lora Erickson

BlondeRunner.com

Learn more about Coach Lora:  Who is Blonde Runner?

What are people saying about Coach Lora Erickson?

Flash Giveaway: Win a Spot in the Race For Grief 2017 event

May 15, 2017 by  
Filed under Product Reviews, Races

Join us to honor your loved ones on Memorial Day in West Bountiful. Learn more: RaceForGrief.com
Coach Lora Erickson
BlondeRunner.com

Coach Lora Erickson: Lettuce Explain Podcast Guest

May 9, 2017 by  
Filed under Fitness, News, Nutrition, Product Reviews

As you might remember, last month I participated in the Oceanside 70.3 Ironman event.  It is always so enjoyable to get away from the cold of Northern Utah and enjoy warmer temperatures.  While I was there I was able to visit one of my long time friend and she invited me to be interviewed on her new podcast.  I was so excited to participate and talk about my triathlon experience.  My friend and her friend, both dietitians, started the Lettuce Explain podcast and cover great nutrition and fitness topics.  It can be found on iTunes, Stitcher Radio or Google Play.  I was interviewed for Episode 008 which was released today.  Here’s a link if you’d like to listen.  It was so much fun!

http://lettuceexplain.libsyn.com/podcast

Let me know what you think? If you’d like to have help with your triathlon or run training I would love to help.  Please get in touch with me at theblonderunner@gmail.com.  I work with people locally or online across the country.  Fitness rocks!

Train Happy,

Coach Lora Erickson

BlondeRunner.com

 

Funny Studio C Car Lip Sync Battle

Oh.My.Gosh!  My daughter just showed this to me and it’s so funny!  Enjoy!

Coach Lora Erickson

BlondeRunner.com

Blonde Runner Race & Product Discount Code List 2017

April 13, 2017 by  
Filed under Health Classes, News, Product Reviews, Races

(new code added 5.17.2017 – check back often)

Who doesn’t like to get a discount on a race or great products you love?! Check back often as discounts will be added through the year.  Please feel free to share with a friend or family member.

What is better than a discount?  FREE!  Often I have giveaways for free entries on my Blonde Runner Health Facebook page.  Check it out!

If you need help with training for a triathlon or running events don’t hesitate to contact me. I love to coach! I work with people all over the country on-line and/or in person in Northern Utah.  I also offer local classes (Run Form, Swimming, Nutrition etc…).  Come join the fun!

Happy Training,

Coach Lora Erickson

theblonderunner@gmail.com

BlondeRunner.com

 

April 2018 – SaltLakeMarathon.com – Use the code “blonderunnerslc18” for 2018 for 20%

Splashnsprint.comUse the code BLONDESPLASH for $5 off

RaceForGrief.comUse the code RFG5 to save $5 (10K or 5K events)

OgdenMarathon.com – “blonderunner” for $10 off the Ogden Full, Half or Relay or  “blonderunner5” for the 5K 

June 24, 2017 – Daybreak Triathlon – use the code “blonde” for $10 off.  Get Registered

Women of Steel Triathlon – BLONDERUNNER10 for 10% off

June 10, 2017 – Utah Health Food Expo.  Come to my presentation at 1 p.m. on Nutrition for Athletes. Use the discount code “blonde” for 50% off  –  Get tickets

UtahValleyMarathon.com – BR15 for 15% off 

JulyCache Gran Fondo Cycling Event in Logan Utah – Use the code TeamBlonde2017 ($25 discount – jersey at cost of $35) Get Registered

July 14, 2017Wildflower Trailfest – Use the code BLONDERUNNER to save $

July 15, 2017 – Topaz Tri – Delta, Utah – Use the code blonder to save $10

August 12, 2017Wildflower Pedalfest – Use the code BLONDERUNNER to save $

GoTriathamom.com – Use the code “blonde” to save $10 on this Women’s Only Sept Event.

OnHillEvents.com – Use the code “BLDRUN15” to get 15% off events

RaceTri.com events – BlondeRaceTri2017 – 15% off

Xterrawetsuits.com – use the code CO-BLONDE to get 60% off wetsuits and Lava Pants

Use these links to help accumulate product giveaways on Blonde Runner Health:

Swimoutlet.com/blonderunner  – great prices.  Check out their grab-bag suits.

TriSports.com

RoadID.com

Champion Systems. I love the custom race gear Champions Systems has made me.  Want to have some made for you or your club/team.  Contact me at theblonderunner@gmail.com and I will get you in touch the right people.

Evofitforlife.com – “blonderunner17” gets 25% off and free shipping on the enso roller

Wasatch Running Center and Bountiful Bicycle.  Message me at theblonderunner@gmail.com to learn how you can get discounts.

Cocogo.com/ – Use the code BLONDERUNNER code for discounts (grape is my favorite)

Noxgear.com/tracer360  – Visibility Vest – Safety First! Use code BLONDERUN for 20% off

Elete Electrolyte – Set up a free account and use the code “blonderunner” to save 15% on your first order. https://www.mineralresourcesint.com/products/

 

Coach Lora’s Triathlon Yardsale

March 22, 2017 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews

I am trying to earn money to pay for my trip to the Ironman 70.3 World Championships in Tennessee in September 2017.  I am so excited for this unbelievable opportunity.  Over the many years I have done triathlon I have accumulated stuff; it’s time to find new homes for the items, many are brand new.  Please contact me with a private message if you are interested in anything so I don’t miss any comments.  Pick-up only – in Bountiful. Thank you for your support!  Happy shopping!  Triathlons rock!

Check it out  – I will be adding more things, so check back often

Feeling Lucky? Race For Grief discount

March 16, 2017 by  
Filed under News, Product Reviews

Today is your lucky day. Use the code LUCKY7 to save $7 on the 10K or 5K events at the Race For Grief event on Memorial Day in May.  Offer expires the last day of March.  Join us to honor your loved ones.

The Big 5 – Must Do Trail Races

March 9, 2017 by  
Filed under Product Reviews

By Coach Lora Erickson, BlondeRunner.com

Trail running is a great way to explore the beautiful mountains of Utah. There are some well-organized races out there, so let’s explore some top 5 must-run trail races.

Park City Trail Series 2017

June 10 – 5K, July 8 – 10K, Aug. 12 – 15 K, Sept. 16 – 13.1

Round Valley Trails – Park City, Utah

PCtrailseries.com

If you are a new trail runner, the Park City Trail Series is a great 4-race series for you. The series consists of a 5k, 10k, 15k, and 13.1 mile events taking place on the Round Valley Trails in Park City, Utah. This trail is gentler than other races and is perfect for the beginner. Or if you are a more advanced runner that wants a faster, well-marked course and regularly placed aid stations this is a race series you will want to check out. Starting in June and ending in September, you run a series of increasing longer races once a month; Perfectly spaced for training adaption and offering a great break from city blocks through the beauties of nature. Each race features a Park City Trail Series signature pint glass with a native animal logo as a reminder that nature isn’t far away!  The series is limited to 500 runners.

Xterra Utah 2017

Sept. 16-17 – Snowbasin Resort near Ogden, Utah

xterraplanet.com/trailrun/nationals/

Speaking from experience, I can tell you the Xterra events are well-organized with challenging terrain. Not only do they run through some of the most beautiful scenery in Northern Utah but they are the home of the Pan American Off-Road Triathlon Championships and Paul Mitchell XTERRA Trail Run National Championships 21K.  Runners of all ages and abilities are welcome to participate as there is no qualification process.  Other distances are also available to enjoy including a 5K &10K.  Last year over 500 trail runners from 30 different states participated.

Every age-group winner from the 21K course will be awarded a free entry to the 2017 Paul Mitchell XTERRA Trail Run World Championship at Kualoa Ranch, Oahu, Hawaii. The top five overall male and female athletes will also receive prize money. Medals and prizes will be given out to top age-groups from all distances.

North Face Endurance Challenge 2017

Sept. 23 – 14 – Park City Mountain Resort, Utah

thenorthface.com/get-outdoors/endurance-challenge/utah.html

If you are looking for a trail challenge with significate elevation gain, you’ve found it. The North Face Endurance Challenge Series starts at 7,000 feet and climbs to a height of 10,000 feet. Tour the beautiful and rugged terrain of the Wasatch Mountain Range and navigate your way around the world-renowned ski resort through a mix of single and double track running and mountain biking trials and dirt access roads. As stated on the website “Bring your lungs and legs and be prepared to be awestruck.”

Peak Series by Discrete 2017

June 24 – Deer Valley, Utah, July 15 – Alta Ski Area, Utah, July 29 – A-Basin, CO, Aug 12 – Alyeska, AK, Aug 26 – Snowbird, Utah

rock.discreteclothing.com/peak-series/

I love the description of the race on the website: “In true Discrete style, the Peak Series is redefining what mountain running is all about. Starting from the base of a world-famous ski resort, you’ll rally up windswept ridges and glacial cirques to towering peaks, power down a quad-burning descent, and break the tape into a festival of live music, food, drink, and vendor tents. The elevation is serious but the mileage is manageable, and the race is as hardcore as you want it to be–beat the pros down to earn legend status and cash prizes, or enjoy the views and let the challenge be its own reward.”

This looks like a great series of events in many different places and also offers prize money. The Peak Series kicks off at Deer Valley Resort where runners will be treated to views of Park City, Heber, Jordanelle State Park, before descending back to the vendor village, complete with music, food, beverage, and announcer to root your fellow competitors though the finish area.  The series returns later in the summer to Alta in July and again in the full at the beautiful Snowbird Ski Resort.

Moab Trail Marathon

November 4 & 5, 2017 – Moab Utah

moabtrailmarathon.com/

The first Moab Trail Marathon started in 2008 and has been the USA Championships Trail Marathon for the last 5 years. If you are a trail-lover, you won’t want to miss the amazing scenery of this race!  It offers a marathon, half marathon as well as an adventure 5K and even a kids K, so there is something for the whole family.  I have heard great things about the race with its friendly and fun vibe bringing together 1800 trail runners each Fall.  The course is well marked and even has a band that plays at the start.  It’s really a celebration catering the recreational joggers and elite runners alike.  Join in the camaraderie of the race and catch the spirit of trail running with canyon-country scenery.

Happy Trails,

Coach Lora

Coach Lora Erickson is an Ironman All-World athlete placing top 5% in the world in her triathlon division.  Lora comes from a running background and was recruited from Colorado to run for University and Utah & Utah State University where she finished up her degree in Community Health Education with duel minors in Chemistry and Nutrition.  Coach Lora is a certified running, cycling and swimming coach and has been coaching for over 25 year. She has a true passion for health promotion especially loves to work with beginners.  To learn more visit BlondeRunner.com

New Profile Design Aerobar Pads

March 6, 2017 by  
Filed under Product Reviews

If you are like me you have been using your TT bike for a while now (like 4-5 years now) and I’ve ridden lots of miles in my aerobars.  By this time my pads have worn now and my elbows can feel it.  I guess it’s time for some new pads.  Here’s some I found on-line that I hope will work well for me.

 

Best Deal on Nose Plugs for Swimming

March 3, 2017 by  
Filed under News, Product Reviews

So after the difficult time I had in the water last year at Oceanside 70.3 with all the salt water that got in my sinuses I realized that I needed to swim with a nose plug.  Since then I have been trying different nose plugs to see which one is the most comfortable.  I have found a great deal on my favorite ones so I wanted to share it with you (click the picture below).  Contact me if you need help with training.

Happy Swimming,

Coach Lora Erickson

theblonderunner@gmail.com

BlondeRunner.com

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