Recently I ran the Lake to Lake 50 mile team relay. The team relay consisting of 5 people each running any two legs of the route from one lake to another lake in Southern Utah (Gunlock to Sand Hollow Reservoir). Two teams were put together from member’s of the South Davis Road Runners. One men’s team (South Davis Road Runners Men’s Racing Team) and one women’s team (Ladies of the Lake).

It was a little chilly at the start at Gunlock Reservoir and after a few team pictures the race was off with 95 teams competing (this was nearly triple the number of the inaugural race last year). Natalie started for us with a steady 6 mile run along a paved road through Gunlock State Park. Jim started for the men.

The route is as beautiful as I remember it from last year with red dirt, cactus, and twisted trees. I ran the next leg through the Shiviwits Indian Reservation and was pleased to have pasted 5 people in the first mile. This kept me motivated. By now it was starting to get a bit hot (at the start of my leg it was 40 degrees and warmed up 10 degrees by the end) and just when I wanted to slow down a group of road cyclists approached me from the front and as they passed me a lady yelled, “Hey there’s Lora.”  I was delighted to recognize a a former college teammate that run with me at Utah State now training for triathlons. I happily waved and must admit I kinda wanted to hop on my road bike and join them (My friend lives in St. George and I must say I am a little jealous to know she gets to ride that beautiful route all of the time!) This was just the distraction I needed to refocus and motivate me. I used my Garmin to keep my pace as steady as I could enjoying the nice steady downhills and working the uphills and I was able to clock a few sub 6:30 miles over the 5 plus mile distance. All in all I was able to pass 13 people (“road kill”). I passed off to Suzanne with a high-five and the team traveled along the road cheering each of our runners on and giving support.

The route travels through trails, over wooden bridges, farmland, past cows and Llama’s, through neighborhoods and over red dirt roads with huge clumps of deep maroon lava rocks practically buried in the red soil. It is a truly amazing route, this is what I call living!  The men just torn up the route at a great pace.  Go team!

pictured in order:  Trevor, Jake, Jeremy, and Andy.

The women’s team hit a bit of car trouble at one to the exchanges, but got a jump from some nice guys in a silver Jeep and was back on our way…we learned not to leave the car doors open and lights on without the car running as it drains the battery. By the eighth leg, it was getting pretty windy and warm.  That particular leg ended with a huge uphill dirt climb, so we stopped and supported runners with water until our runner, Lisa came. After giving her support we rushed to the next exchange and she nearly beat us to it finishing strong up the hill. I ran the ninth leg called the “Dirty Climber” several hours after Jim for the men’s team cranked through it.

It is just what it sounds like “dirty climber” and is considered the hardest number “10” level leg. By this time the wind had picked up significantly and I choose to wear my sunglasses in hopes to keep some of the dirt out of my eyes. It worked for the most part. I tried to muscle through the fierce head wind up the climbs and pushed the pace to make up ground on the short downhills and somewhat flat areas. I manage to clock my fastest pace under 5 min miles on one of the downhills over the 4 and a 1/3 mile stretch which ended on a 16% incline ¾ mile hill/mountain. Ouch – but it was all good as I still managed to pass 5 people (road kill) – even with great distances between runners. I passed off to the last runner Juliann and we cheered her through the windy and cold finish running in together.

All-in-all we had a great time supporting and cheering for each other and others (go Red Rock!) .

We didn’t see much of the men after the third exchange as they were very speedy and did awesome with a 3^rd overall place finish. They were so sweet to wait for us at the finish line (serious hours). I feel so lucky to be among such amazing people. The awards dinner was especially fun after to talk to all our local friends. So, if you are looking for a fun adventure with friends that love to run, you might want to check out the Lake to Lake relay. It’s a blast!  Just think you may even want to join in Natalie’s victory dance.  (sorry it’s sideways)

Click to learn more about the South Davis Road Runner’s Men’s Racing Team

The SDRR Men’s Team was 3rd over all!  Go Team!

I work with many different photographers but recently I have met a wonderful and polished family photographer.  Her name is Robin Johnson and she is the best of the best and has won many awards.  My family had a blast taking pictures with her last fall and the kids even asked if we could to it again the next night.  It was so much fun!  Robin was able to catch all the fun expressions and personalities of my children with her positive attitude and cheerfulness.   Recently she is putting on a Fairy photo opportunity for children.   This is a day your child will never forget and memories that they can keep forever.  Don’t miss this once in a lifetime opportunity.  Robin is in located in Farmington, Utah and can be reached at 801.628.9123 or by email at robin@robinjohnsonphotography.com.

Recently I tried a new product called FOGGLE. It is a wipe type towelette used to clean swimming goggles. I have used the defogging spray in the past, but found that FOGGLE has a more lasting effect and I don’t have to use it as often. My goggles didn’t really look that dirty, but immediately after using the FOGGLE wipe I could see clearly out of my goggles – like they were new. I guess there was a build up of gunk on them from swimming in lakes, rivers and pools that I never really noticed until they were cleaned. Generally I have avoided cleaning them before because I didn’t want to scratch them, but with FOGGLE it is easy to clean them and know they will not be scratched since the product is made for goggles. The product also prevents them from fogging up and I must say I am impressed with how easy the product is to use and how long the effects of the FOGGLE last. Thumbs up to a great product! If you need to know where to get it, jet me an email at lora@blonderunner.com

As an athlete my body is always being challenged and is in a constant state of repair. Recovering from a run or workout in a short time is important to me. One of the ways I speed recovery is by eating healthy everyday. Many sports nutrition articles focus on supplements and how to eat right before a race or on race day; while this is important we stand to benefit more on a whole from how we eat on a daily basis. Personally I feel like the best foods come from nature in the form of fruits and vegetables, whole grains, and quality proteins such as fish, nuts, beans, legumes, and seeds. As a runner and triathlete the need for antioxidants, quality protein, iron and water is greater than a regular person. There are many antioxidants, but one I feel has particular importance for a runner is ascorbic acid or Vitamin C. Vitamin C helps to synthesize the protein collagen and is important for tissue healing and immune function. Vitamin C is an antioxidant which can help clean up free radicals produced from exercise. Free radicals are believed to initiate the cancer process and Vitamin C can help limit our exposure to them by donating the electron they are seeking (this topic deserves its own blog post – so check back). Cardiovascular exercise challenges the immune system so it is important to give the body the nutrients it needs to function optimally. Major sources of Vitamin C include green peppers, cauliflower, broccoli, cabbage, strawberries, papayas, romaine lettuce and citrus fruits. While the adult RDA is 60 milligrams per day, an endurance athlete may require up to 200 milligrams per day. Consuming Vitamin C also helps with non-heme iron absorption making it alkaline in the small intestine.

Another important nutrient is iron which forms the hemoglobin of the red blood cells and myoglobin in muscle cells. This is important for respiration, immune function and compounds of energy production. Low levels of iron in the body can result in anemia which decreases the oxygen-carrying capacity of the blood. Anemia can also cause fatigue, loss of appetite, poor temperature regulation and a weakened immune system. Obviously this would be a vary hazardous condition for any athlete. Getting enough iron is important and being careful not to over consume foods that decrease its absorption are key. For instance polyphenols (tannins) found in tea can reduce iron absorption.

In an effort to get enough iron we may be tempted to use iron supplements, however we must remember that high levels of iron at once can affect the absorption of other important minerals such as calcium and zinc. The best way to ensure nutrient balance is getting enough quality protein, fruits and vegetables in your daily diet, which is not as difficult as some might think. Iron can be found in red meat, legumes or beans, leafy green vegetables, broccoli, peas, bran and enriched foods (bread).

A great way to ensure a balanced diet is to keep a food journal. By logging what we eat daily it is easy to see where adjustments need to be made. Focus on increasing water and fruits and vegetables gradually. The goal is to consume and combination of 7 (women) to 9 (men) servings of fruits & vegetables per day. This may sounds like a lot, but it is really quite reasonable to get this amount. Generally a serving size is ½ cup or small piece of fruit. I suggest getting 2 fruits and 5-7 servings of vegetables per day. However, if you are not even close to that, just add 1 or 2 servings a day and work up to that level. Honestly sudden changes in diet can cause a lot of gastric distress and intestinal issues. Small improvements over time allow your body time to adapt to the increased fiber.

So in short, incorporating more quality protein, fruits and vegetables into the daily diet and maintaining the proper hydration levels will help speed recovery and help you perform better as an athlete.

Happy Training,

Lora

“Blonde Runner”

Lora Erickson aka Blonde Runner is a competitive runner and triathlete with over 25 years of experience. She is the owner of Blonde Runner Health, LLC in Bountiful, Utah where she currently resides with her husband and four children. As a USATF certified running coach since 1996. She is also a certified personal trainer, health educator and nutrition consultant. Lora welcomes comments and questions. Contact her directly at lora@blonderunner.com.

Place: 1st place division, 2^nd overall female, Sprint Distance

Click here to see official results

(75 yard swim, 1 mile run, 11.19 bike, 5 K run)

Triathlons are a blast - check it out!

Watch the Blonde Runner Commercial on Youtube

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Recently I have been asked to write for a new magazine called Rocky Mountain Running & Triathon. You are welcome to pick up a copy of the Premier Issue (January 2010) from me if you would like to look at the great quality and content of the magazine.  I will be writing the training articles for them and my “Half Marathon Training Tips” article can be found on page 19 of the premier issue. The magazine is similar to the great quality of Runners World and also includes articles on triathlon training.

I know many of the authors and can tell you that this magazine will be a great resource for you.  I highly encourage you to subscribe.  To order your copy delivered directly to your home click here to subscribe

Use promo code “Lora25” to save 25%.  Don’t be selfish - pass the word.

NUTs sublimated triathlon jerseys

The Northern Utah Triathletes triathlon jersey’s that I am working on are going to be pretty sweet looking and a high quality sublimated jersey (top and bottom) to be used for our group to race in all year. Unfortunately most high quality tri gear is pretty pricey, so I am trying to make some efforts to drive the cost down and make them more affordable for members. We are looking for sponsors that are interested in getting their company name on the Northern Utah Triathletes jersey’s in exchange for donates (product, services and monetary funds). Running stores, bike shops, swimming gear places, financial institutions, and other companies. To maximize exposure we only have a certain number of spots available, so if you or someone you know is interested, please contact me at lora@blonderunner.com.

NUTs Members: If you think you would be interested in ordering a NUT’s tri jersey kit (top and bottom set), send me an email at lora@blonderunner.com with your approximate size. Jersey’s will be available in the early spring. You will be able to vote on favorite designs too.

]]> http://blonderunner.com/2010/01/get-your-business-on-a-tri-jersey/feed/ http://blonderunner.com/2009/12/reach-your-potential/ http://blonderunner.com/2009/12/reach-your-potential/#comments Fri, 11 Dec 2009 20:23:28 +0000 Lora http://blonderunner.com/?p=2269

Triathlon is a fast growing sport in Utah and it’s easy to see why triathlons are so popular. The variety of training and challenge that triathlon provides with swimming, cycling and running makes it exciting and fun! As a certified USATF running coach since 1996, Blonde Runner has seen many long time runners embrace the new challenge of triathlons.  It is important for people to learn to train properly for triathlons to avoid injury and with this fast growth of the sport, education is needed. This is why Lora Erickson aka Blonde Runner has decided to organize the new group: Northern Utah Triathletes. The group will welcome beginners, intermediate and elite/professional athletes. Each Northern Utah county area will have weekly group rides, swim, nutrition and health clinics and running lectures scheduled regularly. Many pro athletes and sponsors are already on board and are excited to be part of this new group.  If you would like to get involved, please email Lora Erickson at lora@blonderunner.com. Membership applications are now available.  Beginners highly encouraged to get involved.  Triathlons are a blast!

New membership applications are available.

join today!

click here to print out a membership application

Memberships are effective Dec. 1, 2009 - Dec. 31, 2010.

Submit your application now to take advantage of race and sponsor discounts. Once your application is received you will be sent an email with detailed group information and trainings in your area along with a link to subscribe to the exclusive “insider e-news” including special group discounts and offers from our sponsors.

Mail applications to: Northern Utah Triathletes, c/o Lora Erickson, 135 West 1900 South, Bountiful, Utah 84010.  Make checks payable to Blonde Runner Health.

Swim Bike Run

Free Beginner Triathlon Clinic to be held on Feb. 13 at 11 a.m. at Paradise Bakery in W. Bountiful.  All community members welcome to attend.

To learn more click on the Northern Utah icon on the right of your screen - under advertisements.

Need complete day-to-day coaching or training?

Join Team Blonde Runner - Triathlon Women

Northern Utah Triathletes on Facebook

Group contact and organizer:

Lora Erickson

Blonde Runner

Blonde Runner Health LLC

Bountiful, Utah

801-299-1601

lora@blonderunner.com

www.blonderunner.com

Please thank our sponsors by visiting them often!

To see a list of sponsors please click on the Northern Utah Triathletes image on the right of this page.  Please note:  Discounts are for registered group members.  To become a member, submit an application.   A free subscription to the “insider e-news” is included and has details on sponsor discounts.

Run safe, get your RoadID! Save $1, use coupon code RID546483

Click on the link below.

click here to learn how to become a sponsor or partner

So, do you have a group of friends or family members that would love to get fit and healthy together? If so, you will want to consider setting up a class for you and your friends. Blonde Runner will come and teach you fun exercises, fitness tips and proper nutrition to help each individual be a healthier person. All classes are customized for the group and many different topics can be addressed including: healthy cooking, recipe modification, weight training, body sculpting, weight loss, sports nutrition, family health, stress management, meditation, running, triathlons, personal training, provident living, athletic fitness etc… A minimum of 10 people is required to hold a class, but 15-20 people are preferred.

Other Services Available:

Lora is also available for one-time lectures or guest speaking.

Do you have a home gym you want to learn how to use better? She can help you with that too.

Corporate wellness program for your company.

One-on-one programs are also available.

If you are interested in setting up a class or what to learn more contact Lora directly.

Lora Erickson

Blonde Runner

801-299-1601

lora@blonderunner.com.

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