Set your sails and stay your course

I am the captain of my fate, I am the master of my destiny.

I will set my sails and stay my course.

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Marathon Training Tips with Blonde Runner

By Lora Erickson, B.S, CES, USATF certified running coach www.BlondeRunner.com For many runners the marathon is the ultimate test of endurance and achievement. You know if you complete a marathon you will be recognized in the running community as a real runner, right? So you go for it – you signed up for your first marathon and now what? It’s time to start training, but where do you begin? A marathon is no small undertaking and over the 26 years that I have run and coached I have found that there are some important principles to keep in mind when you are training for a marathon.  Here they are:

1.  Take time to train. It is not wise to enter a race out of shape, and let’s face it, you can really hurt yourself. Unfortunately running injuries can also last a long time and running a race unprepared is rarely enjoyable. Matter-o-fact it might prove to be a downright horrible experience souring your feelings towards ever doing one again. To avoid this take the time to get in shape so it can be a great experience that you will want to repeat again. Training correctly for a marathon usually takes many months; so you can properly build your mileage gradually over time to prevent injury. You’ll find that the average program takes 6 to 9 months to complete even when starting it in pretty good shape. Follow the standard rule increasing 10% of your mileage each week and taking an easy week every three weeks. Weekly long runs are essential and allow enough weeks to run one or two long runs consisting of 20 or 22 miles each. This way you will go into the race confident that you have covered most you of the race distance. Make sure to incorporate speed work, cross training and strengthening exercises into your routine to keep you strong and injury free.

2.  Get good running shoes. When I talk about running shoes I am not simply talking about a shoe that is labeled “running shoe” in a local all-in-one department store. I am talking about shoes you buy at a specialty shop. The shoes found at these shops are built to withstand more pounding than the shoes found at other generic “sporting good” stores. Specialty stores carry different model numbers and they are designed to get 300-500 miles. I know that the price can scare people away, however in the long run it’s less expensive to buy a quality product that last longer. Also, I suggest tracking the miles on your shoes and replacing them when needed. Running on “dead” shoes can lead to injury. If you’d like to learn more about shoes, read the post My First Pair of Running Shoes.

3.  Find a local running group. Those long miles can get pretty lonely if you are doing them all by yourself, so join a local running group and find people to run with. This will help give you some accountability as well as motivation in your training. If you live in the Davis County, Utah area join the South Davis Road Runners. To learn more click on the link at the top of this page.

4.  Train for the race route terrain. Nearly all races have the race route available in advance for you to review and adapt your training. Are there some considerable hills? If so, you will want to add hill repeats into your training plan. Will you be running on loose gravel, a trail, sand, grass or mostly pavement? Most likely there will be a variety of terrain; so practice on various surfaces. This may also effect what shoes you race and train with (ie. trail vs road shoes). You may need to consider altitude differences and add in some high altitude training sessions as well.

5.  Create a race plan or strategy (practice your nutrition plan). Too often runners go into races with no plan in place; no race strategy. Even if you are not out to win it, you should still have a plan. The plan should include, pace variables, and a re-hydration/glucose strategy. Plan out how much water and electrolyte fluid you need to consume at each water stop. Study the map and learn where the water stops will be and what type of carbohydrate sources may be offered (gels, blocks, fluid). Then practice with the same brand at the same intervals to see how your body tolerates it. Nothing is worse than having to stop and go to the restroom in the middle of a race. Having a plan can also help prevent you from having “runners trots,”or  “running out of gas” or “hitting the wall.”

6.  Run your own race. In college, my coaches would often tell me to run my own race, which means to go the pace that I have trained for and not get caught up in the “race,” starting out too fast. It’s important to know your pace and stick to it, follow a plan. “Know your pace and run YOUR race” is what I often say to my athletes. Get your long runs in. There are many important training runs that will make your marathon a better experience, but your weekly long run will be the most important workout for you to get in. Be sure and get it in every week. Consistency makes the difference between a good runner and a great runner.

Happy Training,

Coach Lora

 

Coach Lora Erickson is a competitive runner and nationally ranked triathlete with over 26 years of athletic experience. As one of Colorado’s top distance runners, she was heavily recruited by various colleges throughout the U.S. She graduated from Utah State University where she was honored as an all-conference runner. She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children and is a USATF certified running coach. She also trains triathletes. For more information on coaching and community classes available, contact Coach Lora aka “Blonde Runner” directly at lora@blonderunner.com or visit www.BlondeRunner.com

Free Transition Demo & Bike Route Review for Splash n Sprint Triathlon

Date: Friday May 4, 2012 from 6:00 – 8 p.m.

Location: South Davis Recreation Center, 550 North 200 West

Look for us behind the building (southeast) by the Bowery

If you are new to triathlons or would like to preview the bike route for the Splash n Sprint Triathlon then you are invited to participate in this clinic to be held at the South Davis Recreation Center. Come ride the approx 12 mile bike route and see a transition demonstration presented by Coach Lora Erickson aka “Blonde Runner”. She will help you know how to set up your transition area and review a race day check list along with answer your questions about triathlons and race day preparations and race day nutrition. Bring your bikes and set-up your practice transition just southeast of the South Davis Recreation Center (just behind the rec center) by 6:00 p.m. This clinic is free for those signed up for the Splash n’ Sprint triathlon to take place Sat. May 12, 2012. Please RSVP by emailing lora@blonderunner.com. For more information visit www.BlondeRunner.com or visit the Facebook event page http://www.facebook.com/events/276751245748711/

Volunteers Needed!

If you are unable to race but would like to be part of it, we’d love to have your help as a volunteer. If you’d like to help please message lora@blonderunner.com with your name, contact information and shirt size.

Interested in being coached?  Join Team Blonde Runner (TBR).  Click here to learn more

Healthy Recipe: Lora’s Simple Kale

So, the kale I made last night for dinner was a big hit – even with the kids. All but one of my four children asked for seconds of the “kelp” LOL

Here’s what I did.

I took a few pounds of kale and removed the ribs and then coarsely chopped them and sautéed them lightly in canola oil and steamed them covered in about a cup of water for a few minutes (just until they turn a bright green). I think it took about 2 or 3 minutes. Then I thinly slices about 5-6 peeled cloves of fresh garlic and added a dash of salt and pepper. I continued to steam them covered over low heat for 13 or so minutes and added a splash of red wine vinegar just before I served them. The only trouble is I should have made twice as much. My kids LOVED it – and the best part is – it’s healthy!

Keep Cookin’ Healthy,

Coach Lora Erickson

aka “Mom”

Health Benefits of Kale

Kale is knows as one of the superfoods because of its great antioxidant and anti-inflammatory properties as well as its cholesterol-lowering benefits. Kale is considered a cruciferous vegetable (as is cabbage and broccoli) and should be part of your weekly diet. Most people steam it which enhances its cholesterol-lowering ability. Kale is packed with vitamin K, vitamin A and vitamin C along with many other nutrients such as manganese, calcium, and potassium. It is also a really good source of many B vitamins along with providing natural fiber. Kale is also well known for its anti-cancer nutrients in the form of glucosinolates. Be sure and include it in your diet weekly.

Water with Lemon

When I go to a restaurant with my family, I usually order water with lemon. There are several reasons why I do this. The #1 reason I order water is because it’s the healthiest choice. The lemon gives me a little ascorbic acid (Vitamin C) which is a great antioxidant (needed even more for runners). The best fluid to drink to rehydrate your body is water (sometimes I add some drops of pure elete electrolytes- no sugar – www.eletewater.com). On occasion I may order a milk or strawberry lemonade, but for the most part I don’t like to drink my calories and most drinks are empty calories with little nutritional value. Sure you can get 100% juices, and milk provides good nutrients but it’s still a lot of calories and not worth the money to me. It seems crazy to me to pay $1-4 for a drink I could buy at the store for less and get more. (Don’t we all work hard enough for our cash?) And even if they offer free refills (like most restaurants do with soda pop ‘cause it’s cheap) this would just cause me to drink more empty calories than I really need anyway because it tastes good. Working in the weight-loss field for so long I have noticed huge health gains and weight loss for those people that are willing to cut out all soda pop and excessive empty-calorie liquid consumption. It’s sad to see small children that consume excessive amounts of soda pop and caffeinated beverages. We as parents need to be better health advocates for ourselves and our children. So the next time you go out to eat, choose a healthy low-calorie meal and order water with lemon.

Live Well & Stay Healthy,

Coach Lora

“Blonde Runner”

www.BlondeRunner.com

Coach Lora Erickson is a competitive runner and nationally ranked triathlete with over 26 years of athletic experience. As one of Colorado’s top distance runners, she was recruited to Utah State University where she ran on scholarship and was honored as an all-conference runner graduating with a degree in Health Education with dual minors in Nutrition & Chemistry. She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children. Lora has a true passion for health promotion, her enthusiasm is contagious. Coach Lora works with individuals as well as offering group/team training programs and various community classes. To learn more visit www.BlondeRunner.com or contact her directly at lora@blondedrunner.com.

Book Review: The Accidental Athlete by John “The Penguin” Bingham

Book Review: The Accidental Athlete by John “The Penguin” Bingham

What a delightful book full of humor. I can appreciate people that can laugh at themselves and find the positive in every experience. The author John “The Penguin” Bingham does a great job sharing his experiences in the book An Accidental Athlete. It was great to journey with him from an athlete wanna-be child perspective to developing the athlete in himself as an “adult-onset athlete.” I think everyone can identify with John’s experiences in some way or another as we all feel inadequate at times, fail at something or want to believe we are more capable that we really are. He states, “If you accept the labels that others put on you, if you accept that because your pace is slow or your body is ponderous or you are not athletically gifted, you can’t enjoy the grandeur of being an athlete, then you are wrong. You can. I know. I have.”

John takes himself from overweight, uninspired, middle-aged smoker to a marathon as he discovers the joy of being active and teaches us that you don’t have to be good at it to do it and be successful. He also shares this kernel of wisdom; “I also discovered that, for many of us, the seeds of our later success can be found in our early failures.” If we fail, we can try again, even if it’s years later. We have the power to get ourselves off the couch and discover the athlete in ourselves.

He answers the question we often ask ourselves, “Can you enjoy something you are not good at?” The answer is undoubtedly YES. You can also find success in little things and just because you don’t have a chance to win – you can still be competitive. Be competitive with yourself. Allow others to help push you to reach new goals. I often teach participants of my running classes that it’s important to remember that you should just compare yourself to you. Do the best YOU can do, and this way your experiences will be more positive. Isn’t this why we run anyway? To see what we are made of? To push ourselves to reach a goal? For self-discovery coming face-to-face with our own beliefs about what we are capable of? To place mind over matter?

I think at times we all question why we run. I love John’s explanation of what he likes about running and why he runs. He states, “What I knew for sure was that even though I was awful at it, I liked running. It was pure. It was honest. It was simple.” He further explains, “I am literally running for my life. I am running because, for me, the physical, emotional, mental and spiritual benefits of running far outweigh the struggles, setbacks, and challenges. I am running because, for me, not running is unthinkable. I am running because I am a runner. It’s that simple.”

I would have to agree with him. I run because I am a runner! Thanks for a great read John and for reminding us to enjoy the journey that running brings us.

This is another great book to add to your athlete library.

Get your own copy of the book.

Velo Press puts out a lot of other great books for athletes.  Click here to take a look.

Splash ‘n Sprint Triathlon at the South Davis Recreation Center

Splash ‘n Sprint Triathlon at the South Davis Recreation Center

Saturday May 12, 2012

This is a great local race! If you have never done a triathlon and want to, then I would highly suggest this one. It’s a great race with a pool swim so you don’t have to worry about a wetsuit. The bicycle route is also fairly flat along with the run route. You can choose between novice (super sprint) or sprint distance. So, even kids can get involved. Click here to learn more about the Blonde Runner kids triathlon training program.

Race Options:

Sprint = 375 yard swim – 12 mile bike – 3.35 mile run

Super Sprint = 150 yard swim – 2.4 mile bike – 1.5 mile run

Relay = Split the sprint between 2 or 3 people

For a more seasoned athlete this is a great season opener. Custom finisher medals, short sleeve tech shirts, door prizes, division awards, and more! They really do a great job on the event and I will be offering a course preview a week before the event on Friday May 4^th at 6 p.m. If you are registered for the race and interested in attending please message me at lora@blonderunner.com.

For more race information visit http://www.southdavisrecreation.com/

Online registration is available on Active.com.  Get Registered!

Looking for an adult training program?  Join Team Blonde Runner (TBR).  Beginners welcome!  Learn more

Running Class for Beginners with Blonde Runner

Running Class for Beginners with Blonde Runner
Thursday February 16, 2012

6:30 – 7:30 p.m.

Location:  Davis County, Utah

Class fee: $15

(this class usually fills quickly, reserve your spot early)

Just getting started in running and not sure if you are doing it right? Do you have unanswered training questions or are not sure what you should be doing to improve and get faster? Or do you find yourself injured over and over again? If so, this is the class for you. This unique class will cover essential aspects of training including proper shoes & gear, training essentials, running form & technique, FAQ’s, injury prevention, helpful stretches and nutrition. Learn how to train properly for running to avoid and prevent injuries. Come get training tips and advice from an experienced national ranked triathlete and USATF certified running coach with over 26 years of athletic experience. Get the information you need to help you improve your running whether you are a beginner or intermediate runner.
HOW TO REGISTER:
To get registered for the class message Coach Lora “Blonde Runner” at lora@blonderunner.com indicating you are interested in reserving a spot for the Beginning Running Class to be held on February 16 and provide your contact information (include your phone number). You will be contacted with details. Pre-payment is required to reserve your spot, spots are limited. The class fee is $15 per person. This is a popular class and fills quickly.
–The teacher, Lora Erickson aka Blonde Runner is a sponsored triathlete and runner with over 26 years of experience. She graduated from Utah State University with a Bachelor of Science degree in Health Education with dual minors in Chemistry and Nutrition. Lora has a true passion for health promotion and loves to share her enthusiasm for health. www.BlondeRunner.com

Note: This class is not for advanced athletes. If you are interested in a more advanced class take the Advanced Running Class that will be taught in spring 2012. This class will cover speed work and performance training. If you or a friend would like to reserve your spot early (highly recommended) message Coach Lora directly at lora@blonderunner.com.

Outdoor Running Tips: Gear Matters!

Over the last 26 years of my life that I have run I have only had one main complaint about running in the cold, and that would be – my hands get cold – not matter the gloves. But not any more! My aunt made these little “woolies” that I have been using and they have been wonderful! My hands are toasty warm (for once). No more painful “thaw-outs” in warm water.

Ya know, running outdoors is really very enjoyable and if the truth be told, I prefer to get outside in the cool crisp fresh outdoor air exploring the great outdoors then being stuck indoors on a “dreadmill”. But I find it does help to have the right gear. Another great thing that I could not do without in cold weather is my earwarmer/headband. These keep my ears warm and let the heat still dissipate from the top of my head. When it is snowing I like to wear my hat so I don’t “blink” myself to death. Another thing to consider while running in the snow is your shoes. I like to wear “trail running” shoes. These are usually a lot more weather proof than your regular “air-y” running shoes. These “trail shoes” also have better traction. If you have never given outdoor running a chance you might want to give it a try. Besides, if you are training for a race it is most likely run outside so the best training is to run outdoors too.

Run Happy,

Coach Lora

lora@blonderunner.com

If your interested in learning more about getting started in running attend one of Coach Lora’s classes.  A Beginning Running Class will be offered on Thursday February 16, 2012.  Contact Lora directly to reserve a spot lora@blonderunner.com

People throw rocks at things that shine – Taylor Swift

I love the line “people throw rocks at things that shine”.  This is so true.  Be strong.  ~ Blonde Runner

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