Blonde Runner Race & Product Discount Codes

July 14, 2017 by  
Filed under Fitness, Product Reviews

(new code added 10.25.2017 – check back often)

Who doesn’t like to get a discount on a race or great products you love?! Check back often as discounts will be added through the year.  Please feel free to share with a friend or family member.

What is better than a discount?  FREE!  Often I have giveaways for free entries on my Blonde Runner Health Facebook page.  Check it out!

If you need help with training for a triathlon or running events don’t hesitate to contact me. I love to coach! I work with people all over the country on-line and/or in person in Northern Utah.  I also offer local classes (Run Form, Swimming, Nutrition etc…).  Come join the fun!

Happy Training,

Coach Lora Erickson

theblonderunner@gmail.com

BlondeRunner.com

November 23, 2017 – Thanksgiving Day Races at the South Davis Recreation Center  Use the code THANKSGIVINGLORA for $5 off. Join the fun! Get registered
Enter the FB giveaway to win a free spot

April 21, 2018 – SaltLakeMarathon.com – Use the code “blonderunnerslc18” for 2018 for 20%

Ogden Marathon & Utah Valley Marathon (check back in January for the 2018 code)

Past Races (look for 2018 updates)

Splashnsprint.comUse the code BLONDESPLASH for $5 off (a new 2018 code will be added)

 

RaceForGrief.comUse the code RFG5 to save $5 (10K or 5K events) – usually opens in November

OgdenMarathon.com – “blonderunner” for $10 off the Ogden Full, Half or Relay or  “blonderunner5” for the 5K  (a new 2018 code will be added)

June 24, 2017Daybreak Triathlon – use the code “blonde” for $10 off.  Get Registered

Women of Steel Triathlon – BLONDERUNNER10 for 10% off

June 10, 2017 – Utah Health Food Expo.  Come to my presentation at 1 p.m. on Nutrition for Athletes. Use the discount code “blonde” for 50% off  –  Get tickets

UtahValleyMarathon.com – BR15 for 15% off 

JulyCache Gran Fondo Cycling Event in Logan Utah – Use the code TeamBlonde2017 ($25 discount – jersey at cost of $35) Get Registered

July 14, 2017Wildflower Trailfest – Use the code BLONDERUNNER to save $

July 15, 2017Topaz Tri – Delta, Utah – Use the code blonde to save $10

July 22, 2017 – Use the code BLONDEHANDCARTHALF to save $5. Register today!

August 12, 2017Wildflower Pedalfest – Use the code BLONDERUNNER to save

Monday Sept. 4.  Labor Day Triathlon. Use the code LABOR2017 to save $5.
Learn more:  http://www.southdavisraces.com/labor-day-triathlon/

A route pre-view and clinic will be offered for this event on Aug. 30.  Message Coach Lora Erickson at theblonderunner@gmail.com to get more details.

Sept. 2017 – Use the code “blonde” to save $10 on this Women’s Only Event GoTriathamom.com

OnHillEvents.com – Use the code “BLDRUN15” to get 15% off events

RaceTri.com events – BlondeRaceTri2017 – 15% off

ONGOING DISCOUNTS

Beetroot Pro – This is the real deal! Use the code RUNNER5 to save $5 and get free shipping. Learn more

Xterrawetsuits.com – use the code CO-BLONDE to get 60% off wetsuits and Lava Pants

Training Peaks is a great and free tool to log your workouts:  Check out Training Peaks

Use these links to help accumulate product giveaways on Blonde Runner Health:

Swimoutlet.com/blonderunner  – great prices.  Check out their grab-bag suits.

Use this link for great deals: TriSports.com

Use this link for great deals (ask me for a free shipping code) RoadID.com

Champion Systems. I love the custom race gear Champions Systems has made me.  Want to have some made for you or your club/team.  Contact me at theblonderunner@gmail.com and I will get you in touch the right people.

Evofitforlife.com – “blonderunner17” gets 25% off and free shipping on the enso roller

Wasatch Running Center and Bountiful Bicycle.  Message me at theblonderunner@gmail.com to learn how you can get discounts.

Cocogo.com/ – Use the code BLONDERUNNER code for discounts (grape is my favorite)

Noxgear.com/tracer360  – Visibility Vest – Safety First! Use code BLONDERUN for 20% off

Elete Electrolyte – Set up a free account and use the code “blonderunner” to save 15% on your first order. https://www.mineralresourcesint.com/products/

Blonde Runner Race & Product Discount Code List 2017

April 13, 2017 by  
Filed under Health Classes, News, Product Reviews, Races

(new code added 5.17.2017 – check back often)

Who doesn’t like to get a discount on a race or great products you love?! Check back often as discounts will be added through the year.  Please feel free to share with a friend or family member.

What is better than a discount?  FREE!  Often I have giveaways for free entries on my Blonde Runner Health Facebook page.  Check it out!

If you need help with training for a triathlon or running events don’t hesitate to contact me. I love to coach! I work with people all over the country on-line and/or in person in Northern Utah.  I also offer local classes (Run Form, Swimming, Nutrition etc…).  Come join the fun!

Happy Training,

Coach Lora Erickson

theblonderunner@gmail.com

BlondeRunner.com

 

April 2018 – SaltLakeMarathon.com – Use the code “blonderunnerslc18” for 2018 for 20%

Splashnsprint.comUse the code BLONDESPLASH for $5 off

RaceForGrief.comUse the code RFG5 to save $5 (10K or 5K events)

OgdenMarathon.com – “blonderunner” for $10 off the Ogden Full, Half or Relay or  “blonderunner5” for the 5K 

June 24, 2017 – Daybreak Triathlon – use the code “blonde” for $10 off.  Get Registered

Women of Steel Triathlon – BLONDERUNNER10 for 10% off

June 10, 2017 – Utah Health Food Expo.  Come to my presentation at 1 p.m. on Nutrition for Athletes. Use the discount code “blonde” for 50% off  –  Get tickets

UtahValleyMarathon.com – BR15 for 15% off 

JulyCache Gran Fondo Cycling Event in Logan Utah – Use the code TeamBlonde2017 ($25 discount – jersey at cost of $35) Get Registered

July 14, 2017Wildflower Trailfest – Use the code BLONDERUNNER to save $

July 15, 2017 – Topaz Tri – Delta, Utah – Use the code blonder to save $10

August 12, 2017Wildflower Pedalfest – Use the code BLONDERUNNER to save $

GoTriathamom.com – Use the code “blonde” to save $10 on this Women’s Only Sept Event.

OnHillEvents.com – Use the code “BLDRUN15” to get 15% off events

RaceTri.com events – BlondeRaceTri2017 – 15% off

Xterrawetsuits.com – use the code CO-BLONDE to get 60% off wetsuits and Lava Pants

Use these links to help accumulate product giveaways on Blonde Runner Health:

Swimoutlet.com/blonderunner  – great prices.  Check out their grab-bag suits.

TriSports.com

RoadID.com

Champion Systems. I love the custom race gear Champions Systems has made me.  Want to have some made for you or your club/team.  Contact me at theblonderunner@gmail.com and I will get you in touch the right people.

Evofitforlife.com – “blonderunner17” gets 25% off and free shipping on the enso roller

Wasatch Running Center and Bountiful Bicycle.  Message me at theblonderunner@gmail.com to learn how you can get discounts.

Cocogo.com/ – Use the code BLONDERUNNER code for discounts (grape is my favorite)

Noxgear.com/tracer360  – Visibility Vest – Safety First! Use code BLONDERUN for 20% off

Elete Electrolyte – Set up a free account and use the code “blonderunner” to save 15% on your first order. https://www.mineralresourcesint.com/products/

 

Pre-Race Breakfasts For Running & Triathlon Events

December 21, 2015 by  
Filed under Fitness, News, Nutrition, Product Reviews

By Coach Lora Erickson, BlondeRunner.com

After coaching hundreds of athletes and doing triathlons and running events for over 30 years I have learned a thing or two about what foods work for people before different types of races and what foods don’t.  Although nutrient needs are very individual there seems to be some common practices that work for most people.  Here are some suggestions; however be sure to test these in your training before you use them in a race to be sure they work for you.  Take time to fine-tune your nutrition plan.

What to eat before a 5K, 10K run or Sprint Distance Triathlon event:

I find most runners tend to do better with less in their stomach during these shorter faster race efforts; especially if it’s an early morning race.  For me I will eat a very light breakfast of 125-250 calories of an easily digested carbohydrate product, such as part of a flour tortilla, bread, granola bar or banana a few hours before the race start.  I am 5’4”, 120-125lb athlete, so if you are larger than me you may need more, but I’d still go light. I would say a general rule of thumb would be .3-1 gram of carbohydrate per pound of body weight.  Be careful not to consume too much or your body will shunt blood away from your muscles to the stomach to digest and slow your pace.  I usually have some water or watered down electrolyte beverage with my breakfast.  I try to be careful not to drink too much before the event so I don’t have to use the bathroom excessively.  It’s also best to avoid anything really high in fat or fiber like fibrous fruits or things that contain a lot of dairy, artificial sweeteners or fructose; which is known to cause gastric upset.  This holds true for most races.  Usually very little food or water is needed during these shorter distance events but be sure to go into the race well hydrated but not over hydrated (see the “Cellular Hydration” article on BlondeRunner.com to learn more).

What to eat before a Half Marathon, Marathon or Olympic Distance Triathlon event:

Since these are longer events, more nutrition during the event is needed.  For me I usually go into the event with an easily digested carbohydrate product one to two hours before the event like I do with a 5K or 10K.  Sometime I will consume a few additional chews, a bite or two of a peanut butter & honey sandwich or part of a gel pack within 15 minutes of the start time of the race and then consume one gel packet every 30-45 minutes during the event with electrolyte water.  If you don’t tolerate gels well, you might consider consuming a electrolyte beverage with calories (Gatorade, Cocogo, Powerade or the like) during the event. Again you want to avoid a lot of high fiber foods before or during the event so you don’t lose time using the porta-potty.

What to eat before a Half Ironman or Ironman Triathlon Event:

Since these events are so much longer than even a standard marathon event it is important to get a little more in the belly before getting started and I like to include a little protein.  I usually suggest starting a pre-race nutrition routine the day before by eating small amounts of high-carbohydrate, low-fiber foods all through the day and sipping on electrolyte water to make sure my muscles are saturated.  Four to five hours before the event I consume 250-350 calories of an easily digested low-fiber carbohydrate rich foods with some protein (ratio: 1 gram protein to 4 grams of carb) every hour on the hour before the event.  Yes, this means you will have to set your alarm and get up early and sometimes when you are nervous it can be hard to eat, but it’s important to eat anyway.  Again only use low-fiber foods (you don’t want to need to use the toilet during the event).  Other food suggestions are; toast, bagel, rice, PB & Honey sandwich, banana, a small amount of salted nuts, pasta, granola bar, sweet potato, juice, protein drink (Ensure is popular and used by many Ironman athletes) etc. Wash foods down with a little electrolyte water.  Also, I find most do better to avoid too much dairy or artificial sweeteners before events.   Be sure and plan out your nutrition details to consume during your event too.  Proper timing and cellular hydration during the event is key to avoid bonking.

Happy Racing,

Coach Lora Erickson

To learn more, take a community class.  Contact Coach Lora Erickson directly at theblonderunner@gmail.com to learn what classes are coming up.  Private coaching can be started anytime.

 

Coach Lora Erickson aka Blonde Runner is a USATF certified running & USA Triathlon Certified coach. She has been coaching for over 19 years. She offers community classes as well as group and private coaching services.  She is also a US Masters Level 1 & 2 certified coach  She has a true love and passion for coaching and welcomes beginners.  To learn more visit BlondeRunner.com.

 

Ironman Maryland Race Report

October 17, 2015

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What an amazing journey! After training all year to participate in the Ironman event in Maryland, I was devastated to find out that it was being cancelled due to Hurricane Joaquin. But I was absolutely thrilled when they rescheduled for two weeks later (unheard of and never done before by WTC – we were making history here!). It was still possible for me to attend so I made all travel arrangements to go. I was super excited to have the opportunity to meet my goals.

On race morning, the weather was cold (46 degrees and windy! With the wind-chill factor it felt like 36°). Because of the high winds they decided to postpone the swim another 30 minutes and shorten it to 1.2 miles (half the normal distance) to allow the wind to die down. The new start time was scheduled for 7:30 A.M. The news was a bit of a downer as we had already been nervously anticipating the start with our goggles and caps in hand in the frigid temperatures seeking shelter behind the gear bag trucks etc…this would mean we would have to wait another half hour! There was a lot of nervous energy in the crowd but overall we supported the decision as safety is top priority. After a while the wind died down so they decided to increase the swim to make it 3000 meters and change to a double loop triangle instead of a rectangle route. Not too much later a young voice sang the national anthem and the horn sounded to start the first swimmers. We were all excited to start our journey. Even with the rolling start the swim was crowded and stayed crowded the entire swim which made me nervous as I’ve been hit hard on the swim before so I slowed and just tried to avoid people. It was still really choppy with big waves and I swallowed a lot of salt water. Overall the swim was really slow for me but I was happy to exit the water safe and be on solid ground again.

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The air temperature was noticeably colder than the water and I know the wind would make it even colder so I decided to take the extra time to put my knee warmers, arm warmers, beanie and gloves on in transition. I am glad I did! It was cold and very windy on the ride.

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I wrecked early on at one of the aid stations as I tried to open a water bottle with my teeth. It still had the seal on it when they handed it to me. Normally they have them open for us but this one wasn’t. As I was filling my Speedfill bottle with one hand and the other on the breaks, another rider slowed in front of me causing me to break one handed and I lost control and t-boned a tire on a bicycle that was attached to the back of a parked vehicle; clearly a fellow triathlete volunteer’s (sorry about that!) It saved my bacon. I had to put my chain on and adjust my gears, and it shock me up a bit. My gloves and arm warmers kept me from losing too much skin. My hand and arm was a bit swollen and hurt some, but other wise not too bad.  It could have been much worse! I hopped on my bike and went on my way hoping I didn’t screw anything up too bad.

Everything seemed okay so I tried to shake it off and get back in a good groove. I seem to pass a lot of people on the bike and tried to push myself even though it was very windy. It seems that I made up some ground from my poor swim; the problem was I was feeling the effects of swallowing too much salt water so I had a hard time stomaching all my planned nutrition and was coping with waves of nausea. About mile 40 the wind really started to pick up and it didn’t seem to let up no mater the direct we turned. It was relentless! It kept on blowing and blowing. The last 20 miles or so were brutal gusty winds and cold! I am fairly light weight so it was really blowing me around and made me nervous so I slowed. Periodically there was some traffic which still makes me really nervous as I am still getting over riding anxieties from being hit by the truck. I figure it was better for me to be safe and not have another wipe out. So much for making up a lot of time. I was happy to get off the bike with no flat tire issues as I saw many on the road fixing flats. I am so glad I wasn’t one of them. I am not sure my hands would have worked to do it in the cold! As I entered transition I knew it would take me a while to get through it. Normally they have volunteers you hand your bike to and they rack it for you but because of the reschedule they were low on volunteers so we had to rack our bikes ourselves which takes more time adding to an already long day. My bike was situated so I had to run the whole length of transition twice with my bike but I trucked through as I was excited to get to the run (my favorite!).

The run started off into a significant headwind but overall I felt pretty good and my legs were responding well. I was happy to be running. I tried to keep a steady effort despite the windy and cold conditions. I was happy to have my arm warmers on and wore my hat backwards to keep some heat in and offer some sun protection without losing it in the wind. I have light blonde hair so my head and skin burns easily (the don’t call me “blonde runner” for nothing – lol). I am happy to report I did not have any sunburn. Yea for sunscreen and protective clothes!

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The first 10 or 11 miles of the run I felt pretty good overall but could start feeling my left knee, the one I had surgery on from the accident. I was hoping to make it to the half marathon before it bothered me as I have been having problems with it and my left hip in training. I knew this was a possibility and mentally plan to just maintain good form and keep moving forward. My pace did slow but I was able to meet my goal running my first half marathon in close to two hours.

I slowed quite a bit on the second half of the marathon due to knee pain. The wind and cold contributed but I think my lack of nutrition on the bike was starting to catch up with me and that salt water intake on the swim ultimately cost me some run time.  Despite everything I kept moving forward and tried to soak in the experience. I was doing a Ironman in Maryland! I was so glad they didn’t cancel again even with the severe wind and cold! I knew I would complete my goal today. I was going to be an Ironman! My spirits were up.

backside run

The last half hour of the run it was starting to get dark so it was a bit hard to see and part of the route was in town which was really cool with lots of spectators cheering but the brick road was uneven so I tried to be careful with my footing and had to slow. I certainly didn’t want to trip and if you’ve ever seen me run you know I don’t run with a lot of spare clearance over the ground. I tried to pick up those tired legs more. I was happy to make that final turn and be running towards the finish. What an amazing feeling to run down that finish chute and accomplish a goal that I set out to do so many years ago! I was thrilled to hear Mike Reilly announce my name over the loud speaker! I was a freaking Ironman! I did it!  My time was 11:40:27, 13 place in my division and 65 OA female, 374 OV finisher.  Not too shabby for a first and not being 100% going into it.  I know a lot of people were pulled off course due to hypothermia etc, but I am glad I made it through.

Finish pictures arm up Lora Erickson IMMD

I really appreciate all my family, friends and sponsors support. You make this all possible for me, I can’t thank you enough! I also wanted to give a special shout out to the volunteers and my husband that came to support me and weathered those tough conditions with us! Thank you!

@intermountain @champsys @wasatchrunning @altrarunning  @xterrawetsuits @electrobites #elete @drinkcocogo @ironmantri #IMMD2015 #dreamscometrue #gratitude

If you are curious if I would like to do another one, the answer would be YES!  Immediately after finishing I wanted to do another one; just ask my hubby, he was there! (Thanks for all the pictures babe)! I guess you can say I am hooked!

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Race Report: Original Periscope Broadcast (Oct. 23, 2015)

High Quality Blonde Runner Gear from Champion Systems

June 10, 2015 by  
Filed under News, Prevention & Safety, Races, Weight Loss

BR gear announcement IG picture 6.10.2015Wahoo!  I am beyond excited right now. I got a special package in the mail today. My sponsors came through!  After all these years of promoting and loving triathlon/running I finally got my very own Blonde Runner gear for racing! I am so grateful for my sponsors. Without them I wouldn’t be able to do what I love. Thank you so much!  Look for me sporting these awesome duds at the races @champsys @intermountain @bountifulbicycle @wasatchrunning @drinkcocogo @_malibu_c  @xterrawetsuits #eleteelectrolytes #blonderunner #athlete #triathlon #swimbikerun #running #sponsors #highquality #gear #beyourownbrand #champsys

View on Instagram:  The Blonde Runner

Learn more about Champion Systems Apparel

Product Review: Drink Cocogo

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I am always on the look-out for useful products to utilize in my training and was introduced to this great product by a participant in a running program I was coaching a little while ago.  Cocogo is an on-the-go Real Fruit Hydration packet made from real fruit and coconut water.  In the last several years I have really noticed there has been a lot of hype around rehydrating with coconut water and there is a lot of good evidence to suggest that it works – so this product peaked my interest to give this product a try.  I have been using Cocogo product for a while now and find that I seem to hydrate better with it.  I also really like the flavor variety.  They offer Lemon-Lime, Raspberry Passion Fruit & Grape.  Grape is my favorite.  I love the taste and the true test of any product is the taste it leaves in your mouth after, and this passes the test; no strange aftertaste.  It’s refreshing too and gentle on the stomach.  Some flavor beverages seem heavy but I think because this is made with real fruit it’s not like that.  It’s also gluten free, low calorie and all natural and a great source of many vitamins including; D3, Vitamin C and many B vitamins including B12 (from natural methylcobalamin).  FYI Vitamin B12 helps keep the nerves and blood cells healthy, if you don’t get enough you will feel tired and weak.   This product is higher in other electrolytes like calcium, magnesium and potassium as well.  Bottom line; less cramping.  You should give it a try.  I always try to take care of my peeps so I have secured a discount for you.

Use the code

BLONDERUNNER (in all caps)

to save 10%

order-here
Update as of October 30, 2017
Sadly, the company has run out of operating capitol and will be shutting the doors. You can make one last order before November 15, 2017. Great product!
You may consider replacing it with Beetroot pro. Learn more