Race Report: Salt Lake City Half Marathon

April 23, 2018 by  
Filed under News, Races

There are many local races that I really enjoy and the Salt Lake Half Marathon is one of them. Not only was the weather perfect this year but the race was organized incredibly well. It’s amazing to me that such a large race can run so smoothly with literally thousands of participants and many different events. They offered a full marathon, half, bike tour, 10K, 5K & Kids K. I opted to sign up for the half marathon since I will be doing Ironman Texas only one week later.
After parking downtown by the finish we used Trax to take us to the start (Olympic Legacy Bridge) using our bib as a ticket to ride. It took about 20 minutes to get there. The starting area was fun, with music, water tables, porta-potties, and lots of runners. It always gets me excited to be around so many other runners that enjoy this sport as much as I do! After dropping off the morning clothes bag we headed to the starting line and lined up in our assigned corral. We were organized into groups based on our expected finish time. I was in Corral B which started 30 sec after the first wave (A). When we started it was nice and not over crowded. Traffic control was great and many roads were closed to traffic which I love, this means no stops to break my rhythm. Aide stations were well stocked with water, gatorade & gels and the volunteers were well trained & educated and cheerful. I also loved the many time clocks on course and each mile was marked accurately. The spectators were plentiful along the course and it was fun to share the first 9 miles with the marathoners and then the final miles with the 10K & 5K participants. Everything was well marked and it was fun to experience the city of Salt Lake on foot surrounded by running friends. Races are fun for me as I was able to say hello to many of my running friends, it’s like a reunion! The finish is always so enjoyable and it always feels good to run down that finish chute and be awarded a medal 🏅around your neck. You know you’ve earned it! The medals were so cool as they double as a bottle opener and sun-catcher with the blue background behind the iconic wasatch mountain range. The fun spin charm was added to celebrate the 15 year anniversary of this race.


As we continued through the athlete finish area they handed us water and had lots of food available for us; chips with guacamole, oranges, banana, Shasta Sparking water, Creamies, drinkable yogurt, granola bars etc…
The bib number also had a unique QR code to scan for immediate results (very cool!). My preliminary results indicated I was first in my division which was exciting!  Check out the athlete IG post @TheBlondeRunner
Final results: 
I was awarded a cool drink coaster age-group award. Check out the coach IG @CoachLoraErickson


A fun bonus to this race was an option to have your name complimentary engraving on your finish medal! They even had massages at the end that I took advantage of.  Overall this was an amazing experience and I highly recommend this race! Watch for my 20% off discount code on my discount code list
If you need help with your training don’t hesitate to contact me. I offer many services to fit any budget. Beginners welcome.
Happy Running,
Coach Lora

theblonderunner@gmail.com

#runthecapital #SLCmarathon @SaltLakeCityMarathon

St. Patty’s Day 10K/5K Races – Davis County, Utah Giveaway

January 5, 2018 by  
Filed under Product Reviews

I just love to support local races! This is often how people get started and continue living a healthy lifestyle, which I love as a Coach! There is a great family friendly race that has been around for about 7 years now and promises great fun with a free 1 mile kids race, obstacle course, and yummy pancake breakfast. Check out the St. Patty’s March Run Walk on March 17, 2018 in Layton, Utah! They offer a 10K & 5K. Since it’s on St. Patrick’s Day participants are encouraged to dress in green! Come join the fun! Use the code Blonderunner2018 to save 15% Prices go up in February.
Happy Running,
Coach Lora Erickson
BlondeRunner.com
Need coaching? Contact me at theblonderunner@gmail.com
Get registered and learn more: TNTrunning.com
Enter to win a free entry on the Blonde Runner Health Facebook page

Winter Running Class with Coach Lora

December 23, 2017 by  
Filed under Prevention & Safety

Come join us and learn about winter running from clothes, nutrition, shoes and best workouts to treadmills do’s and don’t. RSVP by messaging Coach Lora Erickson, theblonderunner@gmail.com Prizes and fun!
No cost to those registered for the South Davis Sweethearts 5K. $10 for others.

Learn more

Salt Lake Marathon Races Discount Code

November 27, 2017 by  
Filed under Fitness, News, Races

I love local races!  The Salt Lake Marathon, Half etc.. events are one of my favorites.  Come join the fun in 2018 and use the discount code blonderunnerslc18 for 20% off.  Share it with your friends and make it a party!

Coach Lora Erickson

BlondeRunner.com

Need help with training?  Contact the Coach.  Who is Blonde Runner?

 

Learn how I dropped a size in 5 weeks, Weight Loss Class offered

November 3, 2017 by  
Filed under Health Classes, News

Coach Lora Erickson
Ironman All-World Athlete
Certified Triathlon & Running Coach
BlondeRunner.com

Weight Loss Class offered

Recently I lost 4 pounds, dropped 2% body fat, gained 3 pounds of muscle and dropped a size in 5 weeks. Want to learn how I did it? Sign-up for my Weight Loss Class or set-up a private small group classes for your friends. Message theblonderunner@gmail.com to learn more.
Coach Lora Erickson
BlondeRunner.com

 

Push, But Not Too Hard on the Bike

November 3, 2017 by  
Filed under Fitness, News, Prevention & Safety

Coach Lora Erickson
Ironman All-World Athlete
Certified Triathlon & Running Coach
BlondeRunner.com

Push, But Not Too Hard

By Lora Erickson, BlondeRunner.com

Cycling and traveling for me usually also involves swimming and running since I am a triathlete. Earlier this year I traveled to Boulder Colorado to attend a coaching summit as well as compete in the Ironman Boulder 70.3 event.  What’s interesting about triathlon racing is trying to go hard but not too hard on the bike.  It’s often a trade-off, if you go too hard on the bike you will most likely suffer on the run but if you push the bike and still can run okay in the end your overall time and placement is better even with a little slower pace on the run.  That is what I choose to do in Boulder.  I came into the race tired from racing an Olympic Distance event one- week before, traveled and had 4 days of mind numbing classes.  I rode efficient with a higher cadence and clean pedal strokes patiently keeping an eye on my heart rate and power numbers and taking my nutrition as planned.  I decided to push it to my higher numbers and see if I could hold it.  I was the last wave of swimmers in the water and knew if I could finish the ride sooner I would have less time in the heat on the run so that is what I did.  My legs struggled a bit on the run but overall not bad all things considered.  This was a training race for me as I have the Ironman 70.3 World Championships in September.   It worked.  My run time was a bit slower but my ride time made up for it and more.  I knew the effort on the bike yielded more benefit than that same increased effort on the run.  I find this same principle of knowing when to push and when not to can be a struggle for many athletes.  Some athletes simple push every workout every day and get frustrated when they get injured or don’t see progress.  Just like in my race, some portions of workouts or races are things we can push, other times we need to lay off the throttle and allow some easy coasting.  Evaluate what is best for your effort for the most wanted outcome.  As we are coming into winter it’s important to keep this in mind. Simply, flowers do not bloom all year.  It’s good to scale back training and allow rest so when the race season comes you are fresh for it.

About the Author: Coach Lora Erickson is an Ironman All-World athlete and USAT certified triathlon coach.  She is also a certified Slow Twitch Triathlon Cycling Coach with many years of experience coaching beginner to intermediate athletes. She offers on-line as well as in-person custom coaching.  To learn more visit BlondeRunner.com or contact her directly at theblonderunner@gmail.com  

Aging: Changes That Impact Performance

October 20, 2017 by  
Filed under Fitness, Health Classes, News, Nutrition, Prevention & Safety

Aging Athlete Coach Lora Erickson Blonde RunnerAging: Changes that Impact Performance

There is no question that age has an impact on performance. If you compare the Boston Marathon Qualification times for an athlete in their 20’s and an athlete in their late 40’s you will see a 20 minute difference meaning that an athlete over 45 can qualify with a time 20 minutes slower than an athlete in their 20’s. That is a significant difference. As an athlete over 45 years of age that has competed for over 30’s years I can tell you that I have seen the effects of aging on my training.  Just this year my body has showed signs of early menopause.  The symptoms have had a big impact on my training and it has shown in my under-par performances.  For instance, hot flashes and night sweats have disrupted my sleep, weight gain has made the impact of running more difficult to recover from and the change in hormones have resulted in moods swings and hampered my ability to focus.  I often have to stop in the middle of a workout, because my heart is racing or a headache becomes too much to push through.  I know I am not alone and many women who are also athletes have been coping with these symptoms.  It is difficult to know that these changes often take many years before periods go away (the only good thing about menopause) but there are some things we can do to help.

Men also are impacted by changes with age. With a decrease in growth hormone and testosterone they often experience loss of muscle & strength and weight gain. The body can undergo vision, hearing and digestion changes.  The bodies’ ability to adapt to temperature changes and stay hydrated is also affected. A lack of focus is also reported in men.  As I have coached athletes of all ages over the years there are many things I do differently with older athletes.  The fact is, we are all aging and we need to be mindful as our bodies’ needs change.  Here are some suggestions to help cope with aging changes:

  • Allow more time for warming-up before exercise. Many of my more youthful athletes can skip a warm-up all together and not be affected too much, however older athletes need the warm-up. As we age our muscles lose elasticity and can be torn more easily, the joints are stiffer and the body needs time to prepare of exercise. I recommend older athletes warm-up 10-20 minutes on the elliptical before a run, weight training or ride. Or use the rowing machine before swimming.
  • Incorporate yoga into your exercise routine. Because the muscles do lose some elasticity as we age, it’s important to maintain flexibility and balance. I recommend adding yoga to your exercise routine 1-2 times a week.
  • Do weight training weekly. With the decrease in muscle tissue that accompanies aging I suggest doing more weight training. This will also promote bone density and prevent osteoporosis. Gaining muscle can also help keep the metabolism up and control weight gain. I recommend weight training 2-3 times a week.
  • Be mindful of your eating. Most people gain weight as they age due to hormone changes so it becomes more important to be mindful of what goes into your mouth. I recommend using the MyFitnessPal app to track your food and assist with making better food choices.
  • Take time for meditation. As we are older we have more experiences to reflect on. Take the time to allow for meaningful meditation and reflection. This can help keep us centered and cope with the mood swings. Meditation before bed can also help with sleep.
  • Exercise regularly. With the increased challenges aging poses it often becomes more difficult to keep up a good routine but exercise can help us cope with symptoms. Even 10-20 minutes of exercise counts on difficult days.
  • Allow more time for recovery from races and hard workouts. This has probably been the most difficult thing for me this race season. But my body simply doesn’t recover as quickly from hard workouts and races as it used to. How much time you need to recover really depends on your background and experience but I suggest listening to your body. Don’t be afraid to change a hard workout into an easy one if the body says so. It’s best to stay injury-free.
  • Be gentle with yourself. As a competitive athlete I know how difficult it can be to let go of slow performances. I try to remind myself that I don’t have to prove anything to anyone and I have years of race results to illustrate my hard work over the years. A friend reminded me recently that not all flowers bloom all of the time; it’s okay to just finish a race having done your best for that day because that is what the body will allow. I have recognized things get harder as we age and I have even more respect for older athletes. It reminds me to do the best I can for me. Wishing you healthy and happy training. Coach Lora Erickson

_____

Coach Lora Erickson is an Ironman All-World athlete (top 5% in the world in her division) that recently competed in the Ironman 70.3 World Championships. She is a long-time running and triathlon coach offering in-person as well as online coaching programs and community classes. She loves to work with beginners. To learn more contact her at theblonderunner@gmail.com or visit BlondeRunner.com

Read More:

The Aging Body

Menopause Symptoms

The Real Reason Old Olympians are Still Fit

Product Review: I love Beetroot Pro, it’s a portable powder!

I LOVE the health benefits of beets. Use the code RUNNER5 for $5 off and free shipping. Check out this awesome portable powder. Learn more 
Coach Lora Erickson
BlondeRunner.com

Getting Started: Stretching For Runners

Hello.  Stretching is important to stay limber and prevent injury.  Here’s a short video to help you learn some essential stretches.

Coach Lora Erickson

BlondeRunner.com

Learn more about Running Form Analysis

Individual Running Form Analysis Available

I just love to see people get faster and improve.  Better yet, I love to see them overcome and prevent injuries.  Through Individual Running Form Analysis I am able to give them individual form-feedback for immediate improvement.  It’s so great to see the light-bulb go on for people and have them get exciting about running faster in such a short time.  Contact me today to schedule yours done.

Coach Lora

theblonderunner@gmail.com

BlondeRunner.com

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