Spring Running Form Class

April 13, 2017 by  
Filed under Fitness, Health Classes, News, Nutrition

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 theblonderunner@gmail.com if you’d like to reserve a spot.

A Spring Triathlon Training Class will be offered that same evening.  Learn more

Win a Spot in the Splash N Sprint Triathlon in Bountiful Utah

February 28, 2017 by  
Filed under Health Classes, News, Races

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

BlondeRunner.com

 

 

Win a Spot in the Utah Valley Marathon, Half or 10K race

February 27, 2017 by  
Filed under News, Prevention & Safety, Races

This is a great event.  Enter for your chance to win.  Don’t want to wait?  Use the code br15 to get 15% – Get Registered.

Happy Training,

Coach Lora Erickson

BlondeRunner.com

Need help with training?  Contact Coach Lora directly at theblonderunner@gmail.com

Eating Better to Train Better – Nutrition Class

February 6, 2017 by  
Filed under Health Classes, News, Nutrition, Prevention & Safety

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 theblonderunner@gmail.com to learn how to reserve a spot.  Bonus:  Get to try some yummy Power Bites (pictured)!

Learn more about Coach Lora Erickson aka Blonde Runner

Can’t make it, but want to join another class?  Check out the Triathlon Training Class or next Running Form Class

Get the recipe

Yay! Women of Steel has moved back to American Fork!

February 2, 2017 by  
Filed under Races

logo-woman-of-steel-triThere 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!

Get registered for the Women of Steel event

register-now2

Need training tips? Attend a Blonde Runner class: 

Swimming Classes

Running Form Class

Eat Better to Train Better – Nutrition Class

 To learn more message theblonderunner@gmail.com

Product Review: YogDev Yoga Wheel

December 1, 2016 by  
Filed under Fitness, News, Product Reviews, Weight Loss

yogdev-wheel-multi-pic

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.

yogdev-wheel-card-real-11-30-2016The 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

Happy Training,

Coach Lora Erickson

BlondeRunner.com

Want some more fitness structure and accountability?  Hire Coach Lora, contact her directly at theblonderunner@gmail.com

Who is Blonde Runner?

 

Coping with Emotional Eating Class

November 17, 2016 by  
Filed under Fitness, Health Classes, News, Prevention & Safety

Triathlon Coaching Available

triathlon-training-2017Learn 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 

theblonderunner@gmail.com 

BlondeRunner.com 

Recent Testimonial: 

“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

Blonde Runner Cauliflower Pizza Crust Recipe

October 11, 2016 by  
Filed under Health Classes, Main Dishes, Nutrition, Recipes

 cauliflower-pizza-crust

My good friends and family that know me well know that I love pizza. It is absolutely one of my favorite foods of all time! I’m always trying to find ways to make it a little healthier and have experimented with many homemade pizzas. I have always wanted to make cauliflower pizza crust and I finally got around to it. It turned out really good. My family couldn’t even tell it was cauliflower! 

Here’s the recipe: 

First start with 2 cups of cauliflower finely chopped (I used my Blendtec but a food processor would work great too). I microwaved it for 4 minutes until it was soft. Then I put it in a kitchen towel and rang it out to get all the moisture out of it. Next I added one egg, approximately a 1/4 cup of Parmesan cheese and some seasoning (garlic, oregano, basil, chives, about a tablespoon each). Mix well with your hands and spread out on a pizza stone. Bake on 450° until golden (about 11-15 minutes). Then top with sauce and your favorite toppings and bake for another 7-9 minutes, or until done. Cut into slices and enjoy. The good news is it is also gluten-free so my celiac friend could enjoy it with our family too. 

Coach Lora Erickson

BlondeRunner.com

Want to learn more about adapting recipes and healthy eating?  Take a class or schedule a consultation session with Coach Lora, theblonderunner@gmail.com Running & Triathlon classes are also available.

cauliflower-pizza-crust-with-pepperoni-10-10-2016

Fun & Creative Running Workouts

August 25, 2016 by  
Filed under Fitness, News

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:

Explorer Run

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.

Reverse Route

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.

Leap Frog

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.

Terrain Change

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

theblonderunner@gmail.com

BlondeRunner.com

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