Triathlon Rules: Riding and Passing

Great video. Enjoy!
Coach Lora Erickson

Teeth Whitening Kit- Children’s Dentistry Bountiful, Dr. Nelson


Anyone who knows me well knows that I carry floss sticks and those cute little mini toothbrushes around in my car and brush and floss while I travel.  I can’t stand gunk on my teeth.  I like them to be clean and what I like to call “slimy.”  Maybe you think I am extreme, but I’ve had very few cavities in my adulthood.  (I know all my dental hygiene friends are standing up and cheering out loud right now because they too value healthy teeth).  Yes it’s fair to say clean and white teeth are important to me and I would venture to say they are to anyone whose eyes have viewed a yellow smile.  It reminds of the toothpaste commercial – remember that one? Can’t you just hear the jaws theme song in the back of your mind as soon as those yellow teeth are exposed?  Yuck!  This is not a jingle I want associated with my smile.  I figure my parents spend a lot of money on braces so I could have straight teeth, the least I could do is keep them white right?

Naturally my teeth aren’t super yellow, they are actually pretty white, but I’ve always thought it would be nice to have an even brighter smile.  White teeth look so fresh, clean and pretty – like a celebrity.   For some time I have noticed a whitening kit that they offer at my children’s dentist office, Children’s Dentistry in Bountiful.  Years ago whitening seemed so expensive, but it’s really not that bad anymore. They only charge $350 for their home whitening kit and if you tell them Blonde Runner sent you in, you can get it for only $200!  (As always, I try to take care of my peeps!  Thanks for reading).  That is awesome for professional whitening and it’s really easy too.  I just called them up 801-295-8322 and told them I was interested in the whitening kit and scheduled a brief appointment where they molded my teeth.  The next day I picked up these cool molds and the rest of the kit.


At home when it was convenient for me I just squeeze the gel into the trays and put them on my teeth for the recommended time, which was 60 minutes and then I rinse them out (or you can do 2 x 30 minutes a day).  I did this for 5 days.  Viola – a white smile. It’s easy!  I have used the store bought brands before and these work so much faster better and don’t slide all over my teeth.   I also have more gel to use as I need to maintain the brightness I want, so I can have nice white teeth forever and could whiten them for special occasions like a reunion etc…  I could see people that are getting married using it (you have those pictures forever) or someone that just wants a little confidence boost.  I highly recommend it and they can be done in the privacy of your home.  You’ll have your teeth forever, so better take care of them right?! I now catch myself smiling while I am running – yes, I’m one of those crazy looking smiling runners!  Be sure and wave hello or honk if you see me.  You can’t miss me; I will be the one with the bright white celebrity smile.  Yeah for white teeth!

Thanks Children’s Dentistry!  ~ Coach Lora Erickson aka Blonde Runner

Here’s their address if you want to check it out.  1551 S. Renaissance Towne Dr, Suite 540

Bountiful, Utah


They are also great with kids. My kids LOVE to go to the dentist – they actually look forward to it and ask to go.  Maybe it’s all the fun prizes and stickers or the video games they play before in the waiting room (they never get to play very long as they call them right back).  Personally I like how they have all the chairs lined up and the parents can be with the children while they are getting their check-up.  All four of my children can get done at one time.  This.Is.So.Great!

Oh, by the way, the whitening kit can be used on children as young as 15/16 years old, so after they get their braces off; it might be a good idea.  Just an idea.  Don’t forget to tell them Blonde Runner sent you (save $150 and get it for only $200!!)  Such an awesome deal!

Check them out on Facebook

Coaches Expectations

1395153_10202507943289852_755846141_nBy Coach Lora Erickson,

Coaching fees aside, coaches can only work with a limited number of athletes at one time because there are only a certain number of hours in a day.  Over the years, I have been privileged enough to participate on various teams and work with many coaches, so I think it is fair to say that I have learned what to expect from a coach.  As a coach myself that often works with beginners, I find that many people don’t understand what a privilege it is to work with a good coach.  It is truly wonderful to find someone that is willing to take the time to teach others what it has often taken them years to learn.

Over many years of competition and coaching I have particularly found it enjoyable to work with athletes that treat me with respect and understand the value of being coached.  As with most coaches, I don’t always work with all the athletes that want to hire me.  To be a good coach it is very time-consuming, so I am selective when it comes to accepting athletes that I will work with for a long period of time or have on my team (Team Blonde Runner – TBR).  There are several main qualities I look for when I choose athletes:

Be Willing to Listen

As a coach it is important to me to work with athletes that are willing to listen to suggestions and accept advice. There is nothing more frustration than trying to teach a “know-it-all-athlete” that is just too stubborn and proud to learn.  This defeats the purpose of hiring a coach. Often coaches are accomplished athletes themselves, so be willing to listen and learn.  Not all accomplished athletes are willing to teach others what they know. Their advice will most likely help you reach your full potential much quicker than you might have on your own.  Even world class athletes listen to their coach.

Do the Work & Trust Your Coach

Coaches will often see potential in athletes that they don’t see themselves.  So, if a coach takes the time to train you, you should be willing to do the work.  As an athlete in high school I remember not always understanding exactly why my coaches had me do certain workouts.  I simply did the work without “second guessing” them, and you know what, it worked.  I got faster and faster and earned an athletic scholarship.  Running in college and over the years I have come to an in-depth understanding of training and exercise physiology.  This didn’t happen overnight, it developed over many years.  It’s often hard for a coach to impart in a short period of time what they have learned through years of experience.  The athletes that just trust their coach and stick to their training schedule often excel far more than the athletes that “second guess” every work-out and try to do their own thing believing they are somehow making it better.  This usually leads to overtraining and injury.  On occasion I will get an athlete that can’t decide whose advice to follow; their spouse, family member, friend’s etc.  Trust your coach and allow them to guide and help you.  Sometimes you may not understand every reason behind the workout.  A good coach can offer an “outside” perspective to help maximize your potential and be the supportive cheerleader needed to boost your confidence.

Have a Desire to Learn

It is absolutely delightful to work with athletes that are really engaged and are “hungry” to learn.  I love it when an athlete comes to practice with lots of questions and is ready to soak up any new tips and advice.  This shows that they respect the coaches’ opinion.  It also allows the coach to assess your understanding and pinpoint concepts you are struggling to learn.

Communicate Effectively

I highly value communication and love to work with athletes that keep in touch with me on a regular basis.  I want my athletes to share their daily successes; their workout highs and lows, goals and racing pitfalls, so we can work together to improve and achieve success.  Reporting how a workout goes allows a coach to adapt training schedules to better meet the needs of an athlete.  With me, the “squeaky wheel gets the oil.”  I can help the athlete that communicates with me better because they simply give me more information to give them feedback on.  To me, a high level of communication indicates that an athlete is ready to be coached.

Show Gratitude

I always appreciate working with athletes that understand that I am a person, an athlete and mother as well.  As I mentioned before, coaching is time consuming and is often something that lends itself to odd non-ending work hours.  Coaches often take time away from their own training and family to help others and are willing to share their expertise.  So when a coach takes the time to talk over the phone with you or message you training advice outside of practice hours, please show your appreciation.  As individual athletes we are consumed with our own training needs and often don’t take our coaches’ needs into consideration.  Coaches often work with many athletes at one-time and several 20 minute conversations with various athletes each day can add up quickly and fill their day. A sincere public or private “thank you” for the time and effort a coach gives you is always appreciated.

Value Customize Training

Online programs are a dime-a-dozen and can provide some needed structure, however there is nothing that can replace live in-person coaching.  Online coaching with a real person/coach is much better than a general one-size-fits-all program.  Simply put, we are not all the same and training should be adapted individually.  A rigid schedule does not allow for an unplanned “please-join-me-race” or account for illness or unexpected family difficulties that alter training.  A real-live coach can adapt training in real time and customize lactate threshold and/or speed work training sessions as well as develop nutrition plans.  They can also assess form and technique flaws and suggest improvements.  Customized training should be valued.

Beginners Should Hire a Coach

There is a common misconception that if an athlete is “slow” they don’t need a coach or that only “advanced” athletes need a coach.  That could not be farther from the truth.  Most “slow” athletes need coaching the most.  They often don’t have the knowledge needed to get faster or train safely.  I particularly love to work with beginners and have coached many “average” athletes to the top of the podium after having helped to develop the “advanced athlete” I saw in them.  A good coach will see you for your potential.  There is nothing more rewarding to a coach than seeing an athlete reach his or her true potential!

Happy Training,

Coach Lora Erickson

Coach Lora Erickson aka Blonde Runner is a competitive runner, nationally ranked triathlete and USATF certified running coach.  Coach Lora works with individuals as well as offers group team training programs and various community classes. To learn more visit or contact her directly at


Provo City Half Marathon, 5K Giveaway

March 24, 2014 by  
Filed under News, Prevention & Safety, Races, Weight Loss


Here’s another great local race.  Check out the Provo City Half Marathon & 5K taking place on May 3, 2014!  The Half Marathon is a USATF certified fast and scenic course which begins at South Fork Park and finishes in downtown Provo. This is definitely the event to get your spring off to the right start and test your endurance after a long winter’s break! This downhill course is perfect for the rookie or the seasoned veteran as they strive to make this one of the best races in the valley for runners and spectators alike. The finish line is always a party with music, breakfast, massages, entertainment and activities for kids, and random prize giveaways. It is the original downtown Provo race that will prove Provo knows how to have a good time! They even offer gender specific performance tech shirts. Half Marathon finishers can earn prize money.  They also offer a 5K.  To learn more about the event visit:  Run 13- Provo City Half

Use the code RUNBLONDE and get a 20% discount on the half marathon.

Want to get a free spot?  Visit the Blonde Runner Health Facebook page to learn more

Xterra Wetsuit Deal

lavaproduct_08For this week only, Xterra Wetsuits is running an amazing deal on the LAVA Pants Standard retail pricing is $150,on sale now for just $89.  They have also got the a deal on the Vortex Fullsuit with a free mesh bag for the Golden Price of $149. Standard retail pricing $509.  What a deal!  Use the code – CO-BLONDE -at checkout to take advantage of these wetsuit deals. Lucky For You they extended this sale to Sunday March 23rd!  Order before the rush!

Read my Lava Pants review

Speedo Teamster 35L Swim Bag

speedoswimbagI am super stoked to use my new Speedo Teamster 35L bag – thank you Aquaholics!

This bag has everything I need with all the great pockets and it seemed like there was a surprise in every pocket.  Check out this cool laptop board (pictured) and removable “dirt bag” (pictured).  Dirt bag – ha, ha, that’s funny!  The little bag is perfect to keep my small stuff in like goggles, cap, shampoo etc… or I could use it for my wet stuff to keep them away from my dry stuff.  It also has a nifty netted side pocket for my water bottle.

dirtbag with hand speedo bag dirt bag frontIn the front there is another stuff bag portion – there are so many pockets! And what’s more, it’s durable and the perfect red, white and blue colors that I love.  It’s perfect for me!  If you are looking for a swim bag, I highly suggestion this one.  These are brand new, so stop by Aquaholics, 583 East 7200 South Midvale, Utah.  Tell them I sent you and get a discount.  Or shop on-line at and use the code “TBR” you can get 20% off.  Same place you can find my favorite outdoor goggles, TYR special ops polarized goggles!  (the best)  Read my review.

They have lots of colors of the bag too.  Check them out:  aquaholics new backpacks 2.27.2014

My swim bag is all packed and ready to go!  See you at the pool!

Coach Lora Erickson


We Are Lucky

March 12, 2014 by  
Filed under Fitness, News, Prevention & Safety, Weight Loss

BRrunluckyrunningshamrockRun because you can.  We are lucky!

~ Coach Lora Erickson

Win a 3 Pack of Fitsoks

Visit Blonde Runner Health on Facebook and learn how you can win a 3 pack of fitsoks (a $20 value!).
~ Coach Lora Erickson

Endurance Nutrition Class

BRH Nutrition Run Girl final AdThe next Endurance Nutrition Class will be offered on Tues. March 18, 2014 from 6:30-7:30 p.m.  Learn how to reserve your spot, email Coach Lora Erickson aka Blonde Runner at Limited spots.  Pre-registration required.

Keep Calm And Run

March 10, 2014 by  
Filed under News, Prevention & Safety, Races, Weight Loss


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