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

Triathlon Training with Blonde Runner

February 22, 2016 by  
Filed under Health Classes, News, Prevention & Safety, Weight Loss

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Triathlon Training Class

Wed. April 27, 2016

6:30- 8 p.m., $25

Come learn how to get started in triathlons and/or polish your skills.  Swim technique, cycling skills, running form, training tips and nutrition will be covered.  Come get all the answers to your questions in this lecture-style class to be held in the Bountiful area.  All triathlon distances will be covered. Lots of great racing tips will be shared. There are limited spots in this class. Pre-registration is required. Message Coach Lora Erickson at theblonderunner@gmail.com to learn how to register.

Lora Erickson Blonde Runner sit

Coach Lora Erickson aka Blonde Runner

USATF & USAT certified run & triathlon coach

US Masters Level 1 & 2 swim coach

BlondeRunner.com

Learn more about Coach Lora Erickson

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Salt Lake City Races – Discount Code

IG postOne of my absolute favorite races that I did this year was the Salt Lake Half Marathon in April.  It was well organized, marked well and just fun!  I love big races because you always have someone to run with.  Come join in the fun next year – they also have other race distance options.  Use the code blonderunnerslc16 to save $5, be sure and choose me from the ambassador list (Blonde Runner – Lora Erickson).  Prices go up tomorrow at midnight.  Come join in the fun!  http://www.saltlakecitymarathon.com/

Spring Triathlon Training Class

spring triathlon training class

Wed. May 6

6:00-7:30 p.m.

Are you interested in getting started in triathlons or polishing up your skills?  If so, this is a great class for you.  All aspects of triathlon training will be covered in this one-time class including swimming, cycling, running training &  form as well as equipment, transitions and nutrition.  This is a great overview class with lots of great training and racing tips.  Limited spots.  Beginners welcome. To reserve a spot contact Coach Lora Erickson at theblonderunner@gmail.com

 

Beginner Triathlon Clinic & Group Ride

January 22, 2015 by  
Filed under News, Prevention & Safety, Weight Loss

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Beginner Triathlon Clinic & Group Ride
Saturday, May 2:  8 – 10:30 a.m.
Location:  Meet at the south side of the SDRC – Bountiful Park Bowery

Come join Coach Lora Erickson aka Blonde Runner as she reviews race details and shows participants how to set up transition.  She will answer all your questions about the event ans give you racing tips.  There is an optional group ride after the clinic.  We will be riding the sprint distance route.  Fee:  No cost for registered Splash  N’ Sprint triathletes.  $10 for non-registered racers.  Register on-line or at the front desk.  Message theblonderunner@gmail.com to learn more or if you’d like to volunteer for the event.

Flash Giveaway: Hooper Tomato Days 5K

August 21, 2014 by  
Filed under News, Prevention & Safety, Races, Weight Loss

Enter to win! Two spots will be given away. Hurry and get your name in. The winners will be announced August 27th. Good luck!
Coach Lora Erickson
www.BlondeRunner.com

Excellence

November 20, 2013 by  
Filed under Fitness, News, Product Reviews

level-of-excellence-11.2013Take a class or join a team training program.

Swimming Instruction

Triathlon Training

Running Form Analysis

Nutrition Education

Triathlon Team Training (TBR) – beginners welcome

Contact:

Coach Lora Erickson

aka Blonde Runner

www.BlondeRunner.com

pin it:  http://www.pinterest.com/pin/252905335298329507/

Triathlon Training Class

October 24, 2013 by  
Filed under Health Classes, News, Prevention & Safety, Weight Loss

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Triathlon Training Class

Tues. Dec. 10, 2013 

5:45 – 6:45 p.m.

Are you new to triathlons or do you want to get faster?

The class will cover all the essential components of effective triathlon training including:

Swimming Technique

Cycling Skills

Running Essentials

Transition (how to’s) – prep check list

Nutrition Essentials

Pre-registration is required to reserve a spot, email Coach Lora Erickson at lora@blonderunner.com to make arrangements to pay the $25 class fee in person to hold a spot.

About the Coach Lora Erickson aka Blonde Runner:  Coach Lora is a USATF certified running & triathlon coach with over 27 years of athletic experience.  She is a nationally ranked triathlete and founder of Team Blonde Runner (TBR), a fully coached adult triathlon coed training team.  Coach Lora is also the race director for the RaceForGrief.com event.  To learn more visit www.BlondeRunner.com Coach Lora has a true passion for health promotion and her enthusiasm is contagious.  Come and get excited about the great sport of triathlon with us.

What are people saying about Blonde Runner classes?

“Swimming has always been the weakest part of my triathlons, so I jumped at the chance to join Coach Lora’s swim clinic.  She gave me some specific pointers right away, and I immediately felt a difference.  She took video footage of me from multiple angles, and when we got together the next week to review, I was able to really understand what she was talking about.  There are so many technical aspects involved in swimming, but Coach has been incredibly patient with me (helping me be patient with myself!), and helped me to focus on one at a time until I can start combining them. I especially appreciate how well she explains ideas and techniques–trying many different directions until I finally figured out which one clicked for me. That “Aha!” moment was worth every penny spent and every minute in the water.”  ~ Melanie M.

“I want to thank you for your help. I learned much from your nutrition and running form class over the last month. Without the proper training I came within six minutes of my goal time and was back running within a couple of days. Thank you for the tips and willing to share your knowledge with those of us just starting this running adventure.”  ~ Doug S., class participant

“I never thought I needed a coach before, but it makes all the difference.  If you are looking to learn, to improve or just for some accountability with regard to your fitness, Coach Lora is for you.  Since working with her, I’m back down to the weight I was 16 years ago, and I have less injuries and better performance.”  ~ Scott T., MD, TBR team member

 

“Thank you so much for the running form class. I took away alot of new ideas and I definitely think it is helping to improve the way that I run.”  ~ Kristy M., class participant

“Coach Lora, I wanted to let you know how much I enjoy your posts and your emails. You are a fantastic motivator!” ~ Becca C., Facebook fan and class participant

Visit the Blonde Runner Health Facebook page

“Just want you to know that I am super excited about my running these past couple of weeks. I think the running form analysis has really helped me. I can’t wait to learn more. Thank you for your help!”  ~ Marie E.  – Individual Running Form Analysis participant

Learn More

 

The RFG 2013 video is live

The 2013 Race For Grief event video is live.

It turned out great! Join us in 2014!

www.RaceForGrief.com

Tri Clinic / Race Course Preview – Labor Day Triathlon

 

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Tri Clinic / Race Course Preview – Labor Day Triathlon

Friday August 30, 2013

5:30 – 7 p.m.

For all these registered to participant in the Labor Day Triathlon at the South Davis Recreation Center in Bountiful are welcome to attend this free clinic.  I will be explaining how the transition is set up etc…  We will also ride the route together so bring your bike and helmets.  Meet at the pavilion on the southeast side of the South Davis Recreation Center at 5:30 p.m.  I am excited to teach you and answer your questions.  Please RSVP to reserve your spot by sending a message to lora@blonderunner.com.  Limited spots.  I hope to see you there.  Learn more about the triathlon

~ Coach Lora Erickson

www.BlondeRunner.com