Race Day Nutrition for Marathons & Ironman Events

November 10, 2015 by  
Filed under Fitness, News, Nutrition, Weight Loss

Thanksgiving Races: Win a free spot!

November 10, 2015 by  
Filed under News, Prevention & Safety, Races, Weight Loss

 Come join in this fun family tradition!
no year thanks Logo

Win a spot in the South Davis Recreation Center’s Thanksgiving Day races! Click to learn more

Posted by Blonde Runner Health LLC on Tuesday, November 10, 2015

How much protein do you need? Calculating protein needs for endurance athletes and bodybuilders

November 4, 2015 by  
Filed under Fitness, Recipes, Weight Loss

Original Periscope Broadcast Nov. 3, 2015

Running in the Snow

athleta 12.29.2014

Running in the Snow

By Coach Lora Erickson, BlondeRunner.com

Winter is upon us and coming from Colorado I have been used to running in the cold and snow all my life. When I was in college running for Utah State University I remember welcoming a new girl to the team from Arizona. I was the team captain and often lead group runs deciding what route to take.  I remember one particular run we did; it was the first day that it snowed.  We were all excited to run in it, but this particular girl was a bit nervous.  Coming from Arizona she had never run in snow before so I decided to have our run go in and out of the campus buildings so we only had to run on slick surfaces half the time.  After a few slip-and-falls around corners; she was getting the hang of this snow running.  She realized she couldn’t take corners way fast (she was a fast middle distance runner specializing in the 800 meters so SLOW was a new concept). Similarly I often do snow runs for my triathlon team athletes and found many of them were new to snow running too.  This was a surprised to me at first, as I have always been an outdoor runner all year.  Cold temperatures and snowy conditions to some means indoor running on a treadmill.  Being an exploring/adventurous nature-type person I find it difficult to run indoors so I opt for running outdoors in any weather.  Because I primarily train for racing I justify outdoor running because I like to train like I race and what races are run indoor? Right?!  Running form is also different on a treadmill.

I have found that running in the snow is a great workout, especially if it’s deep snow. You really have to drive your knees up to get over the snow! This also drives up your heart rate and is an amazing workout.  You become sore in places you don’t normally get sore.  It is also great to develop ankle strength and makes you a more durable athlete.  I rarely use shoe spikes or other things for traction but find trail shoes with short gaiters provide the traction I need and are more water proof and keep my feet drier.  Other things you might consider while running outdoors in colder temperatures is a headband that covers your ears and gloves or mittens.  Generally I wear running tights and a double layer on the top and on occasion I will wear a light jacket.  It’s usually best to dress in layers so if you get too hot or cold, you can adjust.  Remember to dress 10 degrees cooler since you put off heat as you exercise.  Running is a great sport to enjoy all year.  Remember to take the corners slow and you should remain upright. If you want to learn more about trail and snow running come join me for a class. Learn More Happy Running!

Coach Lora Erickson

“Blonde Runner”

About the Author:

Coach Lora Erickson aka Blonde Runner has been a competitive runner for over 30 years, she is also a top level triathlete. She is a USATF running coach, USA Triathlon Coach & US Masters Certified Swim Coach. She has been coaching for over 19 years and loves to work with all level of athletes, especially beginners.  To learn more about her classes or programs visit BlondeRunner.com

Stumbling Blocks or Stepping Stones

By Coach Lora Erickson, BlondeRunner.com

We all have them, stumbling blocks or things in our lives that slow our forward progression. There’s not doubt about it, challenges are difficult but often bring us the most joy when we overcome them. Hard times help us grow if we allow them to.

Trials in this life can make some people bitter; they can choose to stumble over the block and whine about their troubles and fail to learn from them. They wallow in self-pity and bring others down. Others use that stumbling block as a platform or stepping stone to reach higher and become better. I can think of many examples of this. Some years ago I remember viewing a popular talk show in which a woman was severely burnt and nearly died when her car caught fire after an auto accident. She had a beautiful face but now she was unrecognizable and covered in scars and learned she would be plagued with pain for the rest of her life. Her lungs, hearing and eyesight were all damaged. She had no hair left. At first she was devastated; Who wouldn’t be? After all she was just a teenager at the time. However overtime she used this trail to encourage others to love themselves because of who they were inside and not on the outside. Undoubtedly she has touched many people’s lives with her positive outlook and gratitude for life. Sure, she still has tough days and grieves what her life might have been like without suffering this tragedy but overall she has used it as a stepping stone to get more out of life and later became a mother and contributing member of society with a positive attitude that lifts those around her. When challenges come my way I always think, “It could be worse” and try to understand what the challenge is teaching me. It helps to pray for peace and remember that the rainbow comes after the rain. I look forward to the rainbows and understand we all will have to endure the storms in this life to grow and experience joy. Choose to use stumbling blocks as stepping stones and you will most likely experience joy.  I believe if you look for the joy in this life and you will find it. Make those challenges your stepping stone for better living.

Coach Lora Erickson



Outdoor Trail/Snow Running Class

back shoes snow runningThursday, November 19

5:00 – 6:00 p.m.

Class Fee: $25

Trail & snow running is great for building strength and stamina.  It can be challenging and improve your running making you a faster and more durable runner. We will be reviewing everything you need to know to be successful in this one-time lecture-style class. 

Here are a few things we will be covering:

  • Shoe/Gear Choices
  • Types of terrain and how to run it
  • Altitude Variables and training properly
  • Incline/Declines
  • Supplemental Strength & Agility

If you’d like to attend, please message Coach Lora Erickson at theblonderunner@gmail.com for details on how to get registered. Limited spots.

Ironman Maryland Race Report

October 17, 2015


What an amazing journey! After training all year to participate in the Ironman event in Maryland, I was devastated to find out that it was being cancelled due to Hurricane Joaquin. But I was absolutely thrilled when they rescheduled for two weeks later (unheard of and never done before by WTC – we were making history here!). It was still possible for me to attend so I made all travel arrangements to go. I was super excited to have the opportunity to meet my goals.

On race morning, the weather was cold (46 degrees and windy! With the wind-chill factor it felt like 36°). Because of the high winds they decided to postpone the swim another 30 minutes and shorten it to 1.2 miles (half the normal distance) to allow the wind to die down. The new start time was scheduled for 7:30 A.M. The news was a bit of a downer as we had already been nervously anticipating the start with our goggles and caps in hand in the frigid temperatures seeking shelter behind the gear bag trucks etc…this would mean we would have to wait another half hour! There was a lot of nervous energy in the crowd but overall we supported the decision as safety is top priority. After a while the wind died down so they decided to increase the swim to make it 3000 meters and change to a double loop triangle instead of a rectangle route. Not too much later a young voice sang the national anthem and the horn sounded to start the first swimmers. We were all excited to start our journey. Even with the rolling start the swim was crowded and stayed crowded the entire swim which made me nervous as I’ve been hit hard on the swim before so I slowed and just tried to avoid people. It was still really choppy with big waves and I swallowed a lot of salt water. Overall the swim was really slow for me but I was happy to exit the water safe and be on solid ground again.


The air temperature was noticeably colder than the water and I know the wind would make it even colder so I decided to take the extra time to put my knee warmers, arm warmers, beanie and gloves on in transition. I am glad I did! It was cold and very windy on the ride.


I wrecked early on at one of the aid stations as I tried to open a water bottle with my teeth. It still had the seal on it when they handed it to me. Normally they have them open for us but this one wasn’t. As I was filling my Speedfill bottle with one hand and the other on the breaks, another rider slowed in front of me causing me to break one handed and I lost control and t-boned a tire on a bicycle that was attached to the back of a parked vehicle; clearly a fellow triathlete volunteer’s (sorry about that!) It saved my bacon. I had to put my chain on and adjust my gears, and it shock me up a bit. My gloves and arm warmers kept me from losing too much skin. My hand and arm was a bit swollen and hurt some, but other wise not too bad.  It could have been much worse! I hopped on my bike and went on my way hoping I didn’t screw anything up too bad.

Everything seemed okay so I tried to shake it off and get back in a good groove. I seem to pass a lot of people on the bike and tried to push myself even though it was very windy. It seems that I made up some ground from my poor swim; the problem was I was feeling the effects of swallowing too much salt water so I had a hard time stomaching all my planned nutrition and was coping with waves of nausea. About mile 40 the wind really started to pick up and it didn’t seem to let up no mater the direct we turned. It was relentless! It kept on blowing and blowing. The last 20 miles or so were brutal gusty winds and cold! I am fairly light weight so it was really blowing me around and made me nervous so I slowed. Periodically there was some traffic which still makes me really nervous as I am still getting over riding anxieties from being hit by the truck. I figure it was better for me to be safe and not have another wipe out. So much for making up a lot of time. I was happy to get off the bike with no flat tire issues as I saw many on the road fixing flats. I am so glad I wasn’t one of them. I am not sure my hands would have worked to do it in the cold! As I entered transition I knew it would take me a while to get through it. Normally they have volunteers you hand your bike to and they rack it for you but because of the reschedule they were low on volunteers so we had to rack our bikes ourselves which takes more time adding to an already long day. My bike was situated so I had to run the whole length of transition twice with my bike but I trucked through as I was excited to get to the run (my favorite!).

The run started off into a significant headwind but overall I felt pretty good and my legs were responding well. I was happy to be running. I tried to keep a steady effort despite the windy and cold conditions. I was happy to have my arm warmers on and wore my hat backwards to keep some heat in and offer some sun protection without losing it in the wind. I have light blonde hair so my head and skin burns easily (the don’t call me “blonde runner” for nothing – lol). I am happy to report I did not have any sunburn. Yea for sunscreen and protective clothes!


The first 10 or 11 miles of the run I felt pretty good overall but could start feeling my left knee, the one I had surgery on from the accident. I was hoping to make it to the half marathon before it bothered me as I have been having problems with it and my left hip in training. I knew this was a possibility and mentally plan to just maintain good form and keep moving forward. My pace did slow but I was able to meet my goal running my first half marathon in close to two hours.

I slowed quite a bit on the second half of the marathon due to knee pain. The wind and cold contributed but I think my lack of nutrition on the bike was starting to catch up with me and that salt water intake on the swim ultimately cost me some run time.  Despite everything I kept moving forward and tried to soak in the experience. I was doing a Ironman in Maryland! I was so glad they didn’t cancel again even with the severe wind and cold! I knew I would complete my goal today. I was going to be an Ironman! My spirits were up.

backside run

The last half hour of the run it was starting to get dark so it was a bit hard to see and part of the route was in town which was really cool with lots of spectators cheering but the brick road was uneven so I tried to be careful with my footing and had to slow. I certainly didn’t want to trip and if you’ve ever seen me run you know I don’t run with a lot of spare clearance over the ground. I tried to pick up those tired legs more. I was happy to make that final turn and be running towards the finish. What an amazing feeling to run down that finish chute and accomplish a goal that I set out to do so many years ago! I was thrilled to hear Mike Reilly announce my name over the loud speaker! I was a freaking Ironman! I did it!  My time was 11:40:27, 13 place in my division and 65 OA female, 374 OV finisher.  Not too shabby for a first and not being 100% going into it.  I know a lot of people were pulled off course due to hypothermia etc, but I am glad I made it through.

Finish pictures arm up Lora Erickson IMMD

I really appreciate all my family, friends and sponsors support. You make this all possible for me, I can’t thank you enough! I also wanted to give a special shout out to the volunteers and my husband that came to support me and weathered those tough conditions with us! Thank you!

@intermountain @champsys @wasatchrunning @altrarunning  @xterrawetsuits @electrobites #elete @drinkcocogo @_malibu_c @ironmantri #IMMD2015 #dreamscometrue #gratitude

If you are curious if I would like to do another one, the answer would be YES!  Immediately after finishing I wanted to do another one; just ask my hubby, he was there! (Thanks for all the pictures babe)! I guess you can say I am hooked!

Race Report: Original Periscope Broadcast (Oct. 23, 2015)

Lora’s Speedplay Tunes Workout

Loras Speedplay Tunes WorkoutCheck out my recent workout.  It can be viewed my athlete page on Facebook at “Blonde Runner” – Lora Erickson.  It’s a fun one! Enjoy!

Running Form Class – Oct. 21

October 6, 2015 by  
Filed under Health Classes, News, Weight Loss

Coach Lora front red shirt lift overThe next Running Form Class will be held on Wednesday Oct. 21, 5:30-6:30 p. in the Bountiful area. This is a one-time lecture style class designed to review common running form mistakes and give you direct feedback on your form. We will go over injury prevention and review drills to make you faster and more efficient. Please dress to run – we will only be running a little bit to learn the drills and give you form feedback so it’s not rigorous. Beginners welcome. Message theblonderunner@gmail.com if you’d like to learn how to reserve a spot. $25.

Coach Lora Erickson


About the Coach:

Coach Lora Erickson has been running for over 30 years. She is a USATF certified running coach and USA Triathlon coach. She has been coaching for over 19 years and love to help people get faster. She ran on athletic scholarship in college for distance running. Learn more

How to Break in New Running Shoes

How to break in new running shoes #blonderunnertips #theblonderunner #youtube @altrarunning @wasatchrunningcenter @roadID Original periscope broadcast September 11, 2015 Twitter @blonderunner.com, IG @theblonderunner, FB Blonde Runner Health

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