Set Backs: It’s Never Too Late

March 3, 2016 by  
Filed under Fitness, Weight Loss

never too lateFor various reasons I did not meet my potential in high school or college running. My senior year in college was a particularly hard setback, while I was running for Utah State University on scholarship. I started to have a hard time breathing when I was running and would get winded easily going up the stairs despite being in great shape. It started to affect my race performances. It was strange since I did not have asthma.

warm up utah state with glovesMy brother-in-law, who is an ENT doctor, found a cyst in my neck which protruded into my windpipe and I ended up having to undergo neck surgery in the middle of racing season. Up to this point, I had improved, getting faster every year but this was the only year I was unable to because of the setback.

utah state cc lead utah state lead utah state with u runner

It was difficult to walk around the track as I recovered while my teammates ran circles around me. As the team captain I was used to taking the lead. It was hard to regain fitness to the level needed to compete well for my final track season. I don’t believe I ever met my potential in college but it’s never too late. Since having children and coaching myself I have now ran faster times than I did in college. I believe I still have faster times in me despite my age. I am really enjoying competing in triathlons now. I have a lot of goals to still accomplish. I strive to continue to improve and believe it’s never too late to become the athlete I could have been. If you have a dream keep working towards it. You never know what you might accomplish with persistent effort. I’m working to be the BEST ME I can be. How about you? setback setup for come back

Product Review: EO Gear top tube bag

eo gear bag top 3.1.2016 side of eo bag zipper pocket of side bagAs many of you know I like to train like I race so I have been practicing my nutrition during rides as usual. I am really liking this EO Gear bag I got from the Endurance Sports Show. I love that it has many separate compartments to hold the different products I like to use like Cocogo (use the code “blonderunner” to get 20% off during March), Endurolytes tablets (use the code “blonderunner” for 15% off the first order), gels and regular food too.

I really like the mesh pocket on the side to hold my used gel packets while I ride. Bonus- it has a reflective stripe on each side (you know how I feel about safety). To purchased online visit EoGear.com

This particular one is the Century Bag Deluxe and bonus – it’s made in the USA, particularly Utah! Wahoo for local!

It’s made of durable water proof material so I know if I experience the harsh conditions that I experienced at Ironman Maryland it can hack it and my food won’t get wet or soggy. It’s worth checking out.

Happy Training,

Coach Lora Erickson

BlondeRunner.com

Funny Video: Yoga Pants, Tim Hawkins

February 24, 2016 by  
Filed under Blonde Jokes, Fitness, Product Reviews, Weight Loss

Yoga Pants Rock!

I just love yoga pants – they are so comfortable.  I also love to laugh, it’s what gets me through life.  This is a great clip, enjoy!

Coach Lora Erickson

theblonderunner@gmail.com

BlondeRunner.com

Want to learn more about run/tri training or nutrition?  Check out my upcoming classes Learn more

Triathlon Training with Blonde Runner

February 22, 2016 by  
Filed under Health Classes, News, Prevention & Safety, Weight Loss

multicolor tri

Triathlon Training Class

Wed. April 27, 2016

6:30- 8 p.m., $25

Come learn how to get started in triathlons and/or polish your skills.  Swim technique, cycling skills, running form, training tips and nutrition will be covered.  Come get all the answers to your questions in this lecture-style class to be held in the Bountiful area.  All triathlon distances will be covered. Lots of great racing tips will be shared. There are limited spots in this class. Pre-registration is required. Message Coach Lora Erickson at theblonderunner@gmail.com to learn how to register.

Lora Erickson Blonde Runner sit

Coach Lora Erickson aka Blonde Runner

USATF & USAT certified run & triathlon coach

US Masters Level 1 & 2 swim coach

BlondeRunner.com

Learn more about Coach Lora Erickson

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Spring Running Form Class with Blonde Runner

February 22, 2016 by  
Filed under Health Classes, News, Prevention & Safety, Weight Loss

Coach Lora Erickson running tank top weather

The next Running Form Class will be held on Wednesday March 23, 2016, 6:30-7:30 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 and exercises to make you a faster, stronger and more efficient runner. 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

BlondeRunner.com

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 loves to help people get faster. She ran on athletic scholarship in college for distance running. Learn more

See a recent KSL 5 TV interview

 

Blonde Runner on Air Quality KSL 5 TV Interview Segment

Air quality is something to consider when running outside.  Here’s a video clip of the interview on KSL 5 TV if you missed it.  Go Team Blonde Runner!

Happy & Healthy Running,

Coach Lora Erickson

BlondeRunner.com

Pro’s & Con’s of Treadmill Running
Tracer 360 Visibility Vest:  Use the code BLONDERUN – save 20%
Check Air Quality

Just in case you missed the news segment on air quality this morning, you can view it here. We were interviewed four times through out the morning. Go Team Blonde Runner! #KSL5TV BlondeRunner.com

Posted by Lora Heyl Erickson on Monday, February 15, 2016

Easy Red Beans & Rice Recipe

This is super easy and yummy! This is one of our family favorites. Great source of protein too! Enjoy!
Coach Lora Erickson
BlondeRunner.com

View on Instagram @theblonderunner

 

 

 

 

Easy Red Beans & Rice Recipe2 cans low sodium kidney beans with juice 1 can water 2 cloves minced garlic 2 tsp….

Posted by Lora Heyl Erickson on Monday, February 8, 2016

Want to learn more about Nutrition? Take a class from Coach Lora Erickson. To learn more message her directly at theblonderunner@gmail.com
Next Class: February 24, 2016 in Davis County, Utah.

Running with Bad Knees & Recovering From an Injury

February 1, 2016 by  
Filed under Fitness, News, Prevention & Safety, Weight Loss

First published through Facebook Live on Friday January 29, 2016.

For knee concerns be sure and visit a doctor to get a diagnosis so you can get proper treatment. If you are local I would recommend Dr. Bell at the Bountiful Intermountain Sports Medicine. Call to make an appointment at 801-298-2495. He’s helped me work through my injuries. Hopefully this video provides some helpful ideas.
Happy Training,
Coach Lora Erickson
BlondeRunner.com

Running with bad knees or recovering from an injury

We are talking about running with bad knees and recovering from injury. I highly recommend that you go to the doctor and get a diagnosis on the injuries but this might provide some additional helpful ideas.- Coach "Blonde Runner" – Lora EricksonBlondeRunner.com

Posted by Lora Heyl Erickson on Friday, January 29, 2016

Posted by Lora Heyl Erickson on Friday, January 29, 2016

Click to watch directly on Facebook

Guide to Snow Running

By Lora Erickson, BlondeRunner.com

(First appeared in the Outdoor Sports Guide Magazine)

Winter is upon us! Coming from Colorado, I’ve been running in the cold and snow all my life. But when I was in college running for Utah State University, I remember welcoming a new girl to the team from Arizona. As team captain I often led group runs and decided what route to take. On the first snowy day that year, most of us were excited to go out, but the girl from Arizona was apprehensive. She’d never run in snow before so I made our path go in and out of campus buildings so we only had to run on slick surfaces half the time.  After a few slip-and-falls around corners she learned to slow down and started getting the hang of snow running!

Similarly, I do snow runs with my triathlon team athletes and have found many of them are new to snow running too. This surprised me at first, as I’ve always been a year-round outdoor runner, but cold temperatures and snowy conditions means indoor running on a treadmill to many. However, if you’re training to race outdoors, solely running on a treadmill can be problematic as your form differs from outdoor running. So this winter, take your run outside!

Why You Should Run In Snow

Running in the snow is a great workout, especially deep snow. You really have to drive your knees up to get over the snow! This also increases your heart rate and makes you sore in places you don’t normally get sore. Snow running develops ankle strength and makes you a more durable athlete.  Read the entire article

 

 

Pros & Cons of Treadmill Running

January 26, 2016 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews, Weight Loss

treadmill running

Pros & Cons of Treadmill Use

Running is my “thinking time” and as I was running today I was thinking about the pros and cons of running on a treadmill. The majority of the miles I run are out-door, even in the winter, but I chose the treadmill for running today for many specific reasons.  As I was listing those reasons in my mind I thought this might be an interesting topic to discuss and ultimately write an article about. So, here’s my thinking.

Pros of Treadmill Running: Treadmills offer more cushioning or have more “give” than hard concrete or asphalt surfaces. This can be helpful for those recovering from an injury or those prone to plantar fasciitis or other ailments.  In the winter, ice and snow can slow pacing and increases the risk of slipping and falling, so naturally if these are concerns, the treadmill is a good option.  Treadmills offer safety from traffic, as well as can be done late at night or early in the morning when it’s dark outside.  Often poor air quality or allergies drive people indoors.  As a mother I have many friends with young children that choose to run on the treadmill because they can do it even with small children at home.  It’s convenient. I know this is helpful for many.  I owned a treadmill for a week and decided it wasn’t for me; I am an outdoor girl and would often choose to get up in the early morning hours for some “solo time” before my husband went to work. I also didn’t do jogging strollers when my children were young because I didn’t like to see their heads bobbling around and I needed “me time.” But that’s just me.  No harm in others doing what works for them.  I figured if I wanted to get on the treadmill I would just head to the gym, that way I didn’t have to store one and could use the space at home for something else.

One thing I like about treadmill running is that you can set a pace and zone out. Your only job is to maintain that pace and hold it.  It can also help develop more consistent pacing in running.  If you struggle with this, than give a treadmill tempo workout a try.  Treadmill or “hamster wheel” running, as some people affectionately call it, can also improve cadence.

Another good thing about treadmill running is there’s a bathroom close by. I have had many athletes with this concern and have suggested treadmill running for them.  However it is also easier for them to “give-up” or cut a workout short because they have not run miles away from home and have to get back, but at least there are no worries about air quality or allergens in the air like outdoors. Click here to check air quality in Utah

Another plus to treadmill running that I’ve seen with my mother-in-law, is the ability to listen to books on tape/podcasts, read or watch movies to make the time go faster. I suggest watching the Biggest Loser, one of my favorite shows.  It is so inspiring and seems fitting to do while you exercise.  It keeps you busy so you don’t snack on junk food too.

Cons of Treadmill Running:

For me, the number one con for treadmill use is not being outdoors. I am a total nature girl and enjoy being outdoors.  We all need a little sunshine.  Although I am not a fan of the cold, I will get out and run in it, because you get warm when you run (well, mostly).  When I run indoors I tend to “sweat buckets” and often run with a visor to help keep sweat out of my eyes.  I have often posted how I get so hot running indoors and it’s true because I have no air moving past me to cool me down.  There is also no scenery. At home when I am cycling I have a fan blowing on me.  They don’t have them at the gym I go to and they tend to dehydrate you faster anyway.  It definitely keeps you cooler though.  If you do use a fan be sure and stay hydrated! Learn more about hydration

Another Con is “people watching” you at the gym. On occasion I have seen the person on the treadmill next to me glance over and one-up my effort, like we are racing or something.  This always makes me chuckle, but there is no laughter when they realize that was only my warm-up.  Either way, I am not there to compete with others, I just want to do my workout.  A lot of times I just turn up the tunes in my ears and zone-out.  I love listening to music when I work-out. I dance and snap my fingers, at first I was worried this would bother others but I don’t really care anymore and it doesn’t seem to bother anyone.  I just have fun and enjoy my run.  I love to run! Some people join in the fun and start snapping too and we exchange smiles.  I love it! Once when I was doing intervals a friend saw me and formed a little cheering crowd.  It was crazy fun and I rocked that workout!  I am not always up for this kind of attention though, so I usually find the less-visible treadmill so I can just do my thing.

Another disadvantage to treadmill running is that the movement is not the same. It’s not “natural” some would say.  I agree.  I find that I shortening my stride so I don’t step on the front of the treadmill.  The treadmill also pulls your leg back for you, not allowing you to use the glutes, hamstrings and stabilizing muscles the same.  I don’t believe the muscles are developed the same way on the treadmill as they are outdoor.  After coaching 19 years I can say it is not the same (see my treadmill running video clip – link at the bottom). I know I mentioned safety as a “pro” for treadmill use, but it can also be a con if you are a clumsy athlete that struggles to stay upright. I am sure you’ve all seen the funny YouTube videos on treadmill running mishaps.  So a fall and injury is a real possibility on the treadmill for some.  Maybe the snow is better.

Another concern for me with treadmill running is the accuracy. I often notice that the pacing is different on the indoor treadmills for the effort so I am not sure how accurate it is.  Different treadmills will spit out different numbers, albeit a pretty good “ball-park” number I would assume.  Being kind of anal about training details this is a little bothersome to me.

Because the numbers, accurate or not, are staring at me in the face. I often look at them and find myself “watching time.” You know what they say about watching a pot of water boil? Yep, time goes slowly when you watch it.  Maybe this is what contributes to the boredom for some and the reason some call it the “dreadmill.”  However, sometimes I use this “number-watching” to further breakdown my workouts and stay focused, so it can actually be helpful.  I think many people prefer to look at trees and things go by them though.  It’s a valuable distraction.  Most gym treadmills often limit your time too. Our gym gives you 45 minutes (after 40 minutes it automatically starts you on a 5 minute cool-down) then it is someone else’s turn or you have to start it over.  I don’t like this stop and go when I get in my groove.

So, as usual, I was curious as to what all my running & triathlon friends thought about running on the treadmill so I posted this question to Facebook:

  1. Do you think treadmill running is easier or harder than outdoor running and why?

I got a variety of responses and I believe the consensus indicated that treadmill running can be boring and that it is mentally hard. I would agree with this.  This is one of the reasons I do it, to build mental toughness.  One of my favorite responses was outdoor running is “…good for the soul.”  I would agree 100%.  Everyone needs a little sunshine and fresh air (assuming the air quality is good when you go – wink). On the other hand, if you feel like Ben and “…would rather poke your eyes out with flaming sticks than run” but a treadmill works for you, go for it.

I value the benefits of both indoor treadmill running and running on the roads. So let’s talk about the pros of outdoor running for a bit. In nearly all of my running classes I talk about ‘training like you race’ and how many races are done on a treadmill?  Few, if any. Thus, there is value in outdoor running. It’s a more natural movement and what we will be doing when it comes race time.

In my opinion, health-wise, I think it’s wise to do a bit of both, but mostly outdoor running, because it’s more natural. Go indoor if you need some mental work, want to work on pace/cadence a little bit or if the air quality is poor or horrible weather. Certainly a fall is not going to be good for your running! Either way the treadmill can be a useful training tool taking all things into consideration. Just create balance.

Happy Running,

Coach Lora Erickson

BlondeRunner.com

Related Video Clips:

Treadmill dancing (this guys got moves!)

Treadmill vs Outdoor Running

Running Hat Tip

How to Breath when you run

Want to learn more?  Take a class.  Contact Coach Lora Erickson, theblonderunner@gmail.com to learn more.

Learn more about Coach Lora Erickson

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