A lot of requests have been made for a Running Form Class so an additional class has been set up for next Tuesday night, April 18 from 5:30-6:30 p.m. in the Davis County area. $25. Contact Coach Lora Erickson at firstname.lastname@example.org if you’d like to reserve a spot.
A Spring Triathlon Training Class will be offered that same evening. Learn more
I am super excited to Ambassador for the Ogden Marathon & Half Marathon. I did the half marathon last year and it was so pretty to run down the canyon and I was honored to place 1st Overall Female Master’s. What a great race! Use the code “blonderunner” and get $10 off the Marathon, Half or Relay. Let me know if you need help with training. Invite a friend! Such a great race! Have fun!
Coach Lora Erickson
I love local triathlons because they are were I got my start in triathlons. They have such great energy! Check out this great local event to take place on May 13, 2017 at the South Davis Recreation Center in Bountiful. You could win a spot! Don’t want to wait to get registered? Use the code BLONDESPLASH to save $5. Invite a friend to join you. See you there! Get registered
Coach Lora Erickson
Tues. March 21, 2017
6-7 p.m., $25
Davis County Area
Learn daily nutrition tips that will help you in your training. Whether you are training for a triathlon, running event or your daily exercise; we will review what you need to know to stay healthy. This one-time lecture-style class will review protein powders, supplements, cellular hydration, anti-inflammatory eating, gluten-free diets and more. Learn how to prevent weight gain while training for long events like marathons and Ironman events. Class Fee: $25. Limited spots. Pre-registration is required. Message Coach Lora Erickson at email@example.com to learn how to reserve a spot. Bonus: Get to try some yummy Power Bites (pictured)!
Can’t make it, but want to join another class? Check out the Triathlon Training Class or next Running Form Class
There is just something about women-only events that is great! Maybe is the “girl-power” or the great boyfriends, brother’s, grandpa’s and Dad’s that get out and cheer for the women in their life. The Women of Steel Triathlon was one of the first triathlons I did so it hold a special place in my heart. I remember racking my bike on the metal racks and waiting in line for my turn to jump in the water. I was nervous and excited all at the same time! It was good competition and those ladies inspired me to do better and push harder. Last year they moved it to a new venue but I am so glad it has been moved back to AF where I remember it being. Join in the fun and save 10% using the code BLONDERUNNER10
Bonus! Julie Moss is coming!
Need training tips? Attend a Blonde Runner class:
Running Form Class
Eat Better to Train Better – Nutrition Class
To learn more message firstname.lastname@example.org
I am a big fan of yoga! I think it’s really great for runners and I know it helps my muscles recover from workouts. It’s something that I started integrating into my training some time ago and I believe one of the reasons I am able to function so well today. I was thrilled to try out this new wheel I got from YogDev for my own home practice at home (my kids love it too). It’s great because the wheel comes with this little card showing you how to use it doing the poses, it’s simple.
The bridge and bow were very doable for me. Many of the poses are beyond my ability but it gives me something to strive for. It’s a high quality product. This could also make a great gift for any fitness enthusiast. Learn more Learn more about yogdev wheels
Coach Lora Erickson
Want some more fitness structure and accountability? Hire Coach Lora, contact her directly at email@example.com
This has been a busy year with races and travel starting with the 1st place division win at the March Madness Half Marathon followed by a memorable Oceanside 70.3 Ironman event in April (Read the Oceanside Race Report). That was a tough race beginning with a difficult choppy ocean swim leading to salt-water consumption that affected my race causing GI issues during the ride and ultimately lead to a slow run with more bathroom breaks than I care to admit. Needless to say it was a huge disappointment as I had trained hard for this event and was prepared to have a strong performance. It is hard to start out the triathlon season with a bad race but I was determined to prove to myself how strong my running was so in May I took on the Ogden Half Marathon completing it in a time of 1:34 taking the 1st Overall Masters spot in a major downpour and chilly conditions. While that eased the blow of the Oceanside bomb it was still a difficult race to “get over.” I resolved to learn from it and tackle my swim aversion, cycling fears and cope better with past injury; unexpectedly winning a trip to Hawaii to train with Dave Scott and compete in the Honu 70.3 Ironman event really helped. It made me face an open water salty ocean swim head-on again. I ended up having a strong swim in Hawaii (the clear warm ocean water was awesome!) and subsequently I placed 9th in my division with a strong bike and run. I was pleased with the performance and will always cherish the memories I made there with Dave Scott and the BioAstin community. What an amazing once-in-a-lifetime experience! I moved forward with my plans on doing the Boulder 70.3 Ironman the following weekend since I had already signed-up. I knew it was going to be tough with extra travel and jetlag. My body would be tired from racing a 70.3 only 7 days before. The back-to-back 70.3 was tougher than I expected leading to severe leg and feet cramping starting on the ride and worsening on the run so it was a victory just to finish. I was still glad I did it and have a lot more sympathy for those that deal with cramping regularly. That has never happened to me before. After this event I started building my miles for the Vineman Ironman in July. This was my main focus for the year. As always Ironman training is time consuming and you put a lot into one race so it was upsetting to be struck by another cyclist during a training century ride just three-weeks before the event in a freak accident. Up to that point my injured knee was able to handle 18 miles without much pain which was great progress. Last year while training for the Maryland Ironman I was experiencing pain at mile 11, so I was running stronger this year. I was also riding and swimming strong in training so the hit to the knee left me not knowing how my knee would hold up in the race. Unfortunately the hilly cycling course proved too much for my knee and my ride and run was severely compromised foiling my attempts of qualifying for Kona but I didn’t let that bring me down. It was on my 44th birthday and I was please to finish my 2nd Ironman despite a slow performance. After some time off I was determined to get my knee stronger to tolerate more miles so I built my volume slowly and finished out the season with a 2nd place division win at the Soldier Marathon in November in Georgia to honor my Samantha and other loved ones (RaceForGrief.com). I am happy to report my knee held up really well and only started to bother me at mile 22, so that was more progress! I was also pleased to be able to mark-off three states towards my 50-states goal this year: Alabama, Georgia & Hawaii. Learn more: A Journey To Race in All 50-states
I am pleased to report that I will be recognized as an Ironman All-World Silver athlete (top 5% in my division in the world) during the 2016 season.
Over all it was a busy season with lots of training, travel and learning opportunities, in total I completed; two 100-mile century rides, two ½ marathons, three 70.3 Half Ironman events, one Ironman & one marathon this year. It was a full race schedule! As always I appreciate the opportunity to compete and do what I love. Thank you to my family, friends and sponsor support. I couldn’t do it without you! I am looking forward to a successful 2017 season.
Coach Lora Erickson
Need help with training? Contact Coach Lora directly at firstname.lastname@example.org
See more race results & learn more about Coach Lora Who is Blonde Runner?
Learn proper swim technique, developed cycling skills and run faster and more efficient. All aspects of triathlon training are covered including nutrition instruction. Beginners welcome. On-line and in-person triathlon coaching is available.
Coach Lora Erickson
aka Blonde Runner
“I have enjoyed working with you on my triathlon goals and races. I am highly satisfied with your coaching, I appreciate your efforts in my training and I want to continue to succeed with your help. Last year, you helped me break ALL of my PRs in running and this year (so far) you have helped me SET 3 new PRs (Full Marathon, Half Century and Duathlon)” – Angela M.
About the Coach:
Coach Lora Erickson aka Blonde Runner is a nationally ranked triathlete competing in all distancing of triathlon including Ironman. She is a USA Triathlon All-American. She is well-educated and holds many certifications including: NASM – Corrective Exercise Specialist, B.Sc. Degree from Utah State University in Health Education with duel minors in Nutrition and Chemistry, USATF certified coach, USA Triathlon Certified coach, US Masters Swim Level 1 & 2 Coach, & Slowtwitch Cycling Triathlon Coach. She welcomes beginners and loves to help people meet their health & fitness goals. Learn more
I was so thrilled to have Champion Systems make this new one-piece kit for me this year. I have a tri top and bottom, jacket, arm warmer etc…You name it, they’ve made it for me. I just love the quality of Champion Systems products and I especially love that it’s custom designed with my logo and sponsors. I have also had them make my TBR triathlon team kits! I am excited to continue working with then as a sponsored athlete in 2017. If you are looking for good quality custom designed race or team clothes you should check them out. They make more than just triathlon & running gear. Let me know if you need a contact name/info. Good stuff! Learn more about Champion Systems
Happy Training & Racing,
Coach Lora Erickson
Fun & Creative Run Workouts
Recently I was interviewed by a popular website and wanted to share some of the ideas I shared with them. Out-of-season I often enjoy less structured and fun workouts, here are some of my ideas:
Instead of running your regular routes go and explore new neighborhoods for a certain amount of time. Try new roads you haven’t run on before and then turn around at a certain amount of time and go back the same way you came.
If you’re bored with your regular running routes but don’t have the time to map out new ones just do them in reverse. You’ll be amazed at how different it might look going the opposite direction.
My Jam Music Run
Using an iPod with your music after a warm-up, run hard for one song and then easy for next. Don’t be afraid to experiment with a build doing two hard songs and three easy songs then three hard songs and two easy songs etc. Make the workout as long or short as you want it. This can be challenging and fun.
Family Friendly Park Run
This is a destination run choosing a nearby park and run to it. This run can be done easily pushing a stroller with the child in it. At the park have your child play while you do push-ups, lunges and your own strength routine. If they have monkey bars, do some pull-ups. No equipment needed. Unless you want to bring some easily portable elastic bands that can be tied onto a tree or fence etc. Search the Internet to get ideas. Check out my fitness Pinterest board. Have other Moms meet you at the park to make it more social and create some accountability.
Local Track Run
There are so many great things that you can do at a track and when my children were young I often take them there to play while I did my speed workout. A typical track is approximately 400 meters around making four laps to a mile. Often they are broken up into four 100 meter sections. This makes it great to break up your workout into fast and slow portions or do lunges, grapevine, jump rope or other activities for each segment. Running form drills can also be done at the track. Visit my website at BlondeRunner.com to learn more.
Telephone Poles or Interval Run
This workout is similar to a Fartlek run with variable pacing. Use telephone poles or other landmarks to run to on your regular run incorporate harder efforts. I suggest an RPE effort of 6 for the regular running and 8 for the push effort. The push effort can be as long or short as you would like. I suggest around 1 to 2 minute pushes 4 to 6 times within a short 30 plus minute run.
This is a run I often do with the group of friends (usually my triathlon team) at the track. I suggest 5 to 8 people. Having everyone running in a single-file line and every hundred meters or so the last person sprints up to the front and then leads for a pre-designated distance (i.e. 100 meters, .1 mile etc..). This is usually done after warm-up and all together added up to 3-4 miles. It’s a fun but challenging workout.
Often we get bored running the same route so try to change up the terrain. Maybe find a new hill and do some hill repeats (i.e. 2 min hill X 6 with downhill jogs for recovery) or seek out a new trail for a trail run vs road. Instead of running on the sidewalk try to run on the grass etc…
Need a coach? I’d love to help you reach your health and fitness goals. Send me a message and we will connect.
Coach Lora Erickson