Follow Coach Lora Erickson on Instagram

February 22, 2018 by  
Filed under Health Classes, News, Product Reviews

Recently I decided to create more purpose to each of my Instagram accounts so I wanted to define that here just in case you wanted to follow along.

My athlete account, where I share my fitness journey including race news, exercise tips etc… is here: theblonderunner

My coaching/personal account where I share nutrition, recipes and health tips as well as family fun is here:  coachloraerickson

Race For Grief news and grief support can be found here:  RaceForGriefUtah

Thank you for your support!

Coach Lora Erickson

BlondeRunner.com

35% off the Tracer360 Light Vest

February 20, 2018 by  
Filed under Fitness, News, Product Reviews

With the recent snow storm in Utah and seeing some cars slide around on the snow this morning while taking my children to school I started thinking about safety.  The Tracer 360 is hands-down my favorite visibility vest.  It lights up and has many different setting to make you visible.  Simply when you are seen you are safe.  This can be used for running and I have even used it while cycling many times.  Use the discount code BLONDERUN to get 35% off.  Be sure and share it with all the people you care about to keep them safe too!  Makes a great gift too!

Coach Lora Erickson

BlondeRunner.com

They are having a winter sale …learn more

Q & A with Coach Lora:  Heart Rate Training Zones – What do they mean?

January 30, 2018 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews

Here’s a recent question I answered from one of my beginner athletes:

Question:  Hi, I have some questions regarding the training zones I see in Training Peaks.  I see the two columns for the heart rate and pace.  I don’t know how to read these and what the different zones mean.  Can you help me understand?

Answer:   Sure, heart rate zones are used to prescribe a certain intensity for segments of the workouts I provide for you.  The higher the number and zone the more intense the workout.  Often I will use LZ2 (Low Zone 2) meaning use the lower end of this zone range as seen under your Training Peaks zones under settings.   For example the range might be 121-130…keep your heart rate close to 121 for that segment.  HZ4 means High Zone 4…which would be a hard intensity.  Generally you will see zones 1-5 like this:

Zone 1 = Recovery

Zone 2 = Aerobic

Zone 3 = Tempo

Zone 4 = Subthreshold

Zone 5 a, b, c  = Super Threshold, aerobic and anaerobic capacity

Each zone will have a number range associated with it.  It’s important to keep in mind that heart rate zones are very particular to a person, for instance while one athletes Zone 2 is 121-130, another athlete might be 150-161…every athlete is different and the numbers are based on their particular threshold number.  For those that don’t have a heart rate monitor I suggest RPE. RPE or Rate of Perceived Exertion is based more on a 1-10 scale and a good way to “rate” a level of output.  Sometimes you will see this on your workouts too. Here’s some more information is you want to read up on it:   https://www.active.com/triathlon/articles/training-zones-explained-2979

Each article you read has a bit different twist on it but generally know it just a measure of intensity. Heart Rate zones for running and cycling will be different.  There are no heart rate zones for swimming unless you have a special chest strap that reads accurately (the newer Garmin 935 watch has it).  You will also notice there is a pace chart too.  As your training progresses we will utilize this more but for now let’s go for push efforts through using heart rate zones. Also, Zones are usually determined by testing, I like to use a recent race or workouts as people get started.  Once athletes are able to run 1 to 3 miles strong we do a test to determine zones.  Zones will change as the fitness changes.  Obviously a heart rate strap needs to be worn to get this data.  Let me know if you have any other questions. Good stuff!

Happy Training,

Coach Lora

Related articles:

Heart Rate Training Zone

How to Calculate Your Training Heart Rate Zones

Need help with training or have a question?  Contact Coach Lora Erickson at theblonderunner@gmail.com

Learn more about Coach Lora aka Blonde Runner http://blonderunner.com/about/who-is-blonde-runner/

St. Patty’s Day 10K/5K Races – Davis County, Utah Giveaway

January 5, 2018 by  
Filed under Product Reviews

I just love to support local races! This is often how people get started and continue living a healthy lifestyle, which I love as a Coach! There is a great family friendly race that has been around for about 7 years now and promises great fun with a free 1 mile kids race, obstacle course, and yummy pancake breakfast. Check out the St. Patty’s March Run Walk on March 17, 2018 in Layton, Utah! They offer a 10K & 5K. Since it’s on St. Patrick’s Day participants are encouraged to dress in green! Come join the fun! Use the code Blonderunner2018 to save 15% Prices go up in February.
Happy Running,
Coach Lora Erickson
BlondeRunner.com
Need coaching? Contact me at theblonderunner@gmail.com
Get registered and learn more: TNTrunning.com
Enter to win a free entry on the Blonde Runner Health Facebook page

Utah Race Discount Codes

December 30, 2017 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews, Races

I just love local races and do my best to secure discount codes for my website visitors (thanks for visiting!).  I am always adding new discounts and keep an updated list on this page:  Blonde Runner Race Product Discount Codes

Let me know if you need help with training, I’d love to coach you!  Mention this post and get $50 off your first month of custom coaching.

Coach Lora Erickson

BlondeRunner.com

Coach Lora Erickson on Fox13 The Place Promoting the Salt Lake Marathon Video Clip

December 30, 2017 by  
Filed under News, Product Reviews, Races

Recently I had the opportunity to promote the Salt Lake Marathon on Fox13 The Place. Check out the interview below. I hope you will join us for for the 15th Anniversary year! Use the code blonderunnerslc18 to save 20%
Prices are going up soon!  Get registered
Coach Lora Erickson
#saltlakecitymarathon #run #discountcode

Win a Spot in the Thanksgiving Day Races

October 25, 2017 by  
Filed under Fitness, News, Product Reviews, Races

I love local races. Come join the fun at the South Davis Recreation Center Thanksgiving Day races. Win a spot in the Facebook giveaway on the Blonde Runner Health page or use this code THANKSGIVINGLORA for $5 off. See you there!
Register now
Coach Lora Erickson
BlondeRunner.com

Chicken Chili Crockpot Soup Recipe

I just love soups this time of year!  They are so yummy and warm when there is a nip in the air.  Chicken Chili Soup is one of my very favorites. The recipe is below. Enjoy!

Coach Lora Erickson

BlondeRunner.com

 

Video Footage of Lora Erickson at the Ironman 70.3 World Championships

October 8, 2017 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews, Races

This was the coolest experience to participant in the Ironman 70.3 World Championships.  Check out this footage.  I am sure you will be able to tell, I really get excited at the finish!

Coach Lora Erickson

BlondeRunner.com

Beetroot Pro Discount Code

This stuff is great! Give Beetroot Pro a try, you’ll love it!

Coach Lora Erickson

BlondeRunner.com

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