On this mid-recovery week run, all Hal asks for is 6 miles, "a listen-to-your-body workout. Run as you feel." That's what I've been doing lately on most training runs anyway, unless a specific pace is recommended. Running by feel resulted i... read more
- Site:
- http://vern-running-green.blogspot.com/
- Miles:
- 1024 total logged
- Goal:
*Run 1,000 miles in 2009 -Done! (Actually ran 1,205). *Gusher Marathon - May 1, 2010 (this will be my first). *Run 1,500 miles in 2010.
Entries
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Vern ran 6 miles in 1 hour and 2 mins and 42 secs great6 Mile Run – 6 mi / 01:03 10:27 pace
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Vern did a fitness workout for 45 mins goodBasic Strength & Core Makeup – 00:45
I didn't do my Monday core work for The Pact, so I added a brief makeup core workout to my typical Tuesday strength session:
Strength Workout A1: Three sets of each, alternating:
Dumbbell bench press - 8 reps
Dumbbell bent-over row - 12 reps... read more
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Very nice, Vern :-)
about 22 hours ago - Show 5 more comments...
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Awesome Vern, its great having a group to keep you motivated and accountable :)
about 14 hours ago -
Nice job Vern.
about 13 hours ago
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Vern posted a note
Does this sound like a typical runner's answer?
At my workplace, my office is on the second floor. Running up the stairs, I meet a co-worker at the top, who asks: "Didn't you already run this morning?"
My answer: "Yes, but why waste a ... read more3 people liked what Vern said-
Great response to your co-worker. I guess people don't understand that running/exercising is an all day thing.....from walking up steps, parking the car at the far end of the parking lot and walking etc.
1 day ago - Show 9 more comments...
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That's great, Vern!
about 23 hours ago -
I loved your response!
about 20 hours ago
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Vern ran 5 miles in 54 mins goodRecovery Week: 5 Mile Run – 5 mi / 00:55 10:54 pace
A 5 miler at "normal pace" to begin Week 12, a mere 34-mile recovery week, after last week's 50! I didn't even look at the Nike+ during this run and ran it by feel, neither holding back nor pushing it. The result was a slower than typical 5... read more
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It won't take long before you'll be seeing those sunrises once again.. Great recovery run!
1 day ago - Show 13 more comments...
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Nice opener for the week!
1 day ago -
It's ok to pull back on the mileage after the record week you had.
about 24 hours ago
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Vern shared a photo
Two new personal records last week (both records from the previous week bit the dust):
Longest single run - 20 miles
Most running miles in a week - 50 miles
(The graphic shows 53 miles, but three of them on Thursday were cycling).7 people liked what Vern shared-
Holy cow Vern!!!! That's awesome, congrats! :)
3 days ago - Show 11 more comments...
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Congrats! Your first 50 mile week is a milestone.
2 days ago -
Awesome Vern! Congratulations!
1 day ago
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Vern ran 20 miles in 3 hours and 54 mins good20 Mile Run - New Distance Re... – 20 mi / 03:55 11:44 pace
Hal: "Run 20 miles... 45 to 90 seconds slower than race pace." Holding back on the pace today was no problem, with this distance coming after 10 yesterday! This was a tough run, unexpectedly so, since last week's 19 didn't seem that difficu... read more
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Nice Job:
Great job toughing out that 20-miler today, Vern, especially on the heels of 10 miles yesterday!!! Those screaming legs were getting stronger with every step, and I can tell your mental toughness was too! WTG!
3 days ago - Show 18 more comments...
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Vern, I am totally inspired and impressed with your huge personal accomplishment!! Way to go!!! This is just an amazing achievement and you should be so proud of yourself for accomplishing this. Keep up the fabulous training and you will finish your marathon in full glory!
2 days ago -
Way to go on the 20-miler! Excellent!
1 day ago
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Vern did a fitness workout for 30 mins goodBasic Strength Workout C – 00:30
With a pair of 25-lb weights:
Dumbbell stepup - 8 reps each leg
Chest-supported incline row - 12 reps
Dumbbell stepup - 8 reps each leg
Chest-supported incline row - 12 reps
Dumbbell stepup - 8 reps each leg
Chest-supported incline row - 12 reps
D... read more-
Nice. I'm supposed to do strength today too, but have to take today as my rest day :-( 'guilty feet ain't got no rhythm'
3 days ago - Show 2 more comments...
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Sandi, enjoy your off day! I take one tomorrow; will just do a little light ab stuff. Also, next week is a little recovery week on my schedule. I'm so ready for it!
3 days ago -
you've been working hard Vern! Enjoy :-)
3 days ago
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Vern ran 10 miles in 1 hour and 43 mins great10 Mile Run – 10 mi / 01:43 10:20 pace
Per Hal: "Ten miles, but slower than marathon pace." Sorry, Hal... I really tried to hold back at first, but it didn't feel right, and I ended up running at a pace that just felt good. I didn't push it at all, or hold back. A pefect mornin... read more
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I don't know, Vern, i think your race pace might be faster than what you've been training for. This sounds like an ideal run for you, and might be giving you a glimpse that you can go faster than you thought!
4 days ago - Show 13 more comments...
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The slower than race pace advice is often meant for really fast folks who need to get time on feet and not just miles. As you do speedwork, your pace will improve too. Stick with what feels right, Vern.
3 days ago -
Vern, your descriptions get me every time. So glad you had an amazing run!!
3 days ago
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Vern posted a note
Dailymile friends, If you are not on Tammy's friend list, you probably didn't see the blog link she posted this morning. You owe it to yourself to go to Tammy's dm page, http://www.dailymile.com/people/tammyclifka , follow the link she posted, and rea... read more
1 person liked what Vern said-
What an awesome read Vern. I was glued to the page, from the very first word to the very last one. Everything she said is sooooooooo true.
5 days ago - Show 4 more comments...
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Great read! Very appropo as I've been trying to focus really hard on being smarter with my training recently :-)
5 days ago -
That was a great article and confirmed many of things I have heard about acheiving success with dedication beyond just training, while not being obsessive to the point of beating yourself up.
5 days ago
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Vern did a core fitness workout for 10 mins alrightEasy Core Work – 00:10:00
I feel like I slightly strained a little something in my back yesterday. I think it was the Romanian deadlifts. I really didn't feel like core work today, but for the sake of The Pact, I did 100 bicycle crunches, in 2 sets of 50.
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I hope your back gets back to normal quickly. What are Romanian deadlifts as opposed to regular ones?
5 days ago - Show 3 more comments...
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Hope you are ok, Vern, don't injure yourself worse for the sake of the Pact! That Romanian deadlift even in name sounds like a killer :-)
4 days ago -
Tony, Romanian Deadlift: Hold a dumbbell in each hand in front of your thighs, palms facing your body. With your knees slightly bent and feet shoulder-width apart, bend at your hips and lower your torso until it's nearly parallel to the floor, without rounding your back. Pause and then rise to the starting position. Barb, I'm OK, just decided to go easy on it. Alex: The Pact was between several dailymile friends, doing core Mondays and Fridays.. Jeni, It was a minor strain; I didn't take any chances!
4 days ago
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Perfect!
about 11 hours agoVern - you are absolutely rocking it! So happy to hear that you continue to get stronger and stronger and are still feeling great. In the past my 2nd 20 in Hal's plans have been my "best" ones. The last one for me I just take it easy and enjoy the ride. Way to go Vern! You are crushing it!
about 6 hours agoThanks, Joe! That's really encouraging to hear about the second 20 being your best!
about 2 hours ago