Basic Running Class for Beginners with Blonde Runner

Basic 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

I don’t want to brag joke

LOL

First annual Race For Grief video clip

This is a video of pictures from the first annual Race For Grief (10k run & 2 mile walk) event that took place in West Bountiful in June 2011.  Join us for the next one on June 30, 2012.  Benefiting charities:  Caring Connections and Utah Share.  In loving memory of Samantha.  www.RaceForGrief10k.com

Friends inspire me

My true friends inspire me to be a better person and reach a little deeper. Thank you for your love and support! I heart you! We all need true friends.

Fall Group Triathlon Training Program

Autumn is the perfect time of year to train. The wonderful cool Fall weather and Autumn leaves are welcome after the heat of summer and it’s a great time to discover the joys of triathlon training. Triathlon training is a great overall body workout honing skills in swimming, cycling and running. Come join us!   The group is for all levels (beginners welcome) and will cover all aspects of the triathlon will be covered; including nutrition, transitions, racing strategies, swim technique, structured workouts, cycling, and running.  Contact Coach Lora to learn more.  

Note: You must be a Northern Utah Triathlete member to be eligible to participate. To learn more visit www.NorthernUtahTriathletes.com

GROUP TRAINING DAYS:

Coached Group Trainings will be held Tuesday evenings, Thursday mornings (5:30 – 6:30 a.m.), and Saturday mornings in the Bountiful area.

To reserve your spot contact:

Coach Lora Erickson

“Blonde Runner”

801-608-5516

lora@blonderunner.com

Make friends and have fun! Triathlon training is a blast.

Building Mental Toughness

Mental toughness, a characteristic of successful athletes; but how do you obtain it? Is it something that we are born with or develop? In my opinion the answer is a little bit of both. I think some people are naturally born with the ability to want to push themselves through pain and do well under pressure, while others seem to crumb when the pressure is on.

For me I was born with the desire to push myself but often have a difficult time performing under pressure especially when I was young. Over the last 26 years of competitive running I have found a few things that have really helped me develop the mental toughness required to perform under pressure. Don’t get me wrong, I certainly don’t always perform well, but I am certainly better than I used to be. Several things have contributed to this.

First, I find that my attitude can really determine the outcome of not only my race but my workout. The old adage “attitude determines altitude” rings true to me. I usually perform better in a workout and/or race when I go into it believing I can do well. It’s a self full-filling prophesy. I also try to be realistic with my expectation of myself which can still be a challenge for me at times. Having expectations that are too high can lead to constant disappointment and frustration. It is much better to expect the best you can do at that time, not what you have done in years past or 20 pounds lighter. As you meet your expectations you will build your confidence to achieve more later.

The second thing I do to help build mental toughness is to be adaptable. Life rarely goes as planned just like races. Over the years I have competed in hundreds of races and I always go into it with a plan. A plan of what pace I want to run, what time I want to hit my first mile in, when I will take my gels, how much water I will consume. Rarely (if ever) has the race happened exactly as I have planned. Sometimes it’s due to a route changes, weather, the race starts late or just not feeling good that day. Although I still have a plan “A” I try to be ready to adapt and take on anything that might come my way. As my Mom would say, “Roll with the punches.” This allows me not to be too side tracked when the triathlon transition set up in not exactly like it was on the map on the event site. I think it’s important to be adaptable.

Another thing I do that helps build mental toughness is training in all kinds of adverse weather conditions. I practice in the heat, on hills, in the rain (many races occur in a down pour anyway), cold, on trails, in snow, at high elevation and in wind. It’s these training sessions that build my confidence to know I can handle whatever is thrown at me, basically I try to mimic and practice any race situation I might face. It helps me to role play as if I were in a race and repeat encouraging comments to myself in my head like “You can do it!” or “You’ve got this girl.” With endurance sports you tend to need to be your own cheer leader out there on the roads alone. When I finish a tough workout especially one in which I might have doubted that I could really finish, and I do – I feel great and know there is NOTHING I can’t do. This helps me to build mental toughness.

Before I race I will often visualize the event in my mind. I can hear the crowd cheering just over my breathing and the hum of my tires on the road…in my mind…I review the route and recall hard workouts that have lead me up to the race and rally my own support to believe in myself and that I can do well. I remind myself to stay focused and be ready and adaptable to changes and roll with the punches as they may come. This helps me have a healthy attitude so I can reach the altitude I am hoping for.

Happy Racing,

Coach Lora

“Blonde Runner”

Coach Lora Erickson aka “Blonde Runner” is a competitive runner and triathlete with over 25 years of experience. She is a USATF certified running coach and specializes in weight loss, corrective exercise and nutrition instruction with Blonde Runner Health, LLC. in Bountiful, Utah where she currently resides with her husband and four children. To learn more about her teams and programs visit www.blonderunner.com

Self sabotage…why do we do it?

Everyone has moments of “weakness” but some of us out right sabotage ourselves and rebel against our goals. We eat cake even when we really don’t want it and are trying to lose weight. Maybe we eat it because it is there, or maybe we are not sure how to face change. Or maybe we eat it to control our failure.  I see this self destructive behavior often, especially when people get close to reaching their goals. I believe it boils down to several main things:  being uncomfortable with change, need for control and fear of failure.

When we are out of our comfort zone, we are not sure what to expect or if we can handle the problems that might bring. Think about it, if you have been overweight and a self proclaimed unattractive person for a long time and then you become thin and feel more attractive. What is going to happen to other peoples’ behavior? If you aren’t in a relationship, you might start dating (which can be scary). Or you may be expected to eat perfectly and exercise now by others which opens you up to the possibility of failing.  Fear of failure can often be paralyzing. Or you may have to admit that you were once fat, if you are now thin and people are noticing. Whatever the reason, change is hard.

We all like to stay in our comfort zone because we know what to expect from ourselves and from others. To those that self-sabotage and wonder why…think about what you could be afraid of and face it head on. What if people start giving you some attention or make comments about your appearance you are not used to (is it so bad)? You will never know if you can handle the new challenges that being thin poses (and yes, there are always challenges). Embrace change and the unknown that might be behind it. You might just find that you love it…maybe the grass is greener? You will never know until you make the lifestyle changes and stop the self sabotage.

Today is a new day to recommit to your goals. Think about how you have worked hard to reach your goals and how you deserve to reach them. Don’t be the obstacle in your own way, don’t allow yourself to be. Be the best you can be. Live healthy every day.

To learn more about how you can handle self sabotage attend the Coping with Emotional Eating Class offered in the Davis County Area on Tuesday November 16, 2010 from 7:30 - 8:30 p.m. Class Fee: $15. To register call Lora at 801-608-5516 or email lora@blonderunner.com.

Click here for a list of current community classes

Save Your Skin 10K & 2 mile awareness walk

Join us for the annual Save Your Skin 10K (6.2 miles) and 2 mile awareness walk will be held in the Davis County, Utah on Saturday September 25, 2010 starting at the West Bountiful Park off Pages Lane (1600 North) just west of I-15.

To learn more visit

www.saveyourskin10K.com

Next Page »