11897 total / 2395 in 2014

Nurture body & soul through total fitness, healthy nutrition, and mindful living. Run for the joy of running. Daily yoga practice. Marathon #6. Ultra #2.

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  • 14 miles
  • 01:58 time
  • 900 calories
  • 3 workouts
  • This Week time period


  1. VELO
    great Hike & Bike Trail 14.23 mi 00:58 14.6mph pace

    About 2 miles warmup and 2 miles cooldown, the remainder at moderate effort.
    Considering giving MAF training a try (aerobic base building, all at low HR). For a while, I've thought the concep... read more

    • Leah

      Great idea to give the MAF training a try . I have heard amazing things ...... Fantastic ride as well today Vern Sauce . Looking centered and balanced !

      about 5 hours ago Like1 person

    • Show 8 more comments...
    • Marina

      Having not even googled... what's the basic concept? Would love to hear more of course. I mean - what is the benefit? A nice l'il spinny spin today Vernsauce!

      about 1 hour ago Like1 person

    • Rose

      I don't know what that is, I must check it out. Sounds intriguing, and fun to try something new! Great ride today, Vern.

      22 minutes ago Like

  2. Shared Photo

    My turn to cook, tried this Chana Masala recipe for dinner-- it was delicious. :)
    (author's photo-- not mine)

  3. FIT
    good Weights & Core 00:45

    The usual Monday stuff. Have a great week!
    2 sets of 15 reps each:
    Hammer Curls
    Dumbbell Bench Press
    Seated Alternate Dumbbell Curls
    Flat Dumbbell Fly
    Dumbbell Curls
    Dumbbell Incline Bench ... read more

  4. FIT
    great Wakeup Yoga 00:15:00

    Started the morning and a new week with Ashleigh's "Morning Ritual." :)

  5. FIT
    great Yin Yoga 00:40

    5 minute holds: Butterfly, Caterpillar, Dragon, Swan, Dragonfly, Child's Pose.
    A big shoutout to my friend Rose for 100 days of consecutive yoga practice today!

  6. RUN
    good Sorta Longish 8 mi 01:28 10:57 pace

    Another pleasant morning for running, 65F/62 dewpoint, the kind of conditions we don't expect here before October-- couldn't help it, violated my self-imposed ban on running consecutive d... read more

  7. RUN
    good Easy-ish 5.05 mi 00:53 10:28 pace

    Out and back, super-easy on the way out, medium effort on the way back. A mild cool front came through last night, bringing a couple of days of relief for the weekend before warming again next wee... read more

  8. FIT
    great Wakeup Yoga ~ Twist & Stretch 00:33

    Love this sequence, hadn't done it in a while, "Twist and Stretch," with Melissa McLeod. Nice gentle practice, perfect to start the day. :)
    ... read more

  9. VELO
    great Grocery Ride 6.37 mi 00:27 14.1mph pace

    To the grocery, wife needed a loaf of French bread to serve with this evening's veggie lasagna. :)

  10. walk
    great Friday Walkabout 3.1 mi 00:46 14:44 pace

    Nice walk, 5K loop around the neighborhood. Happy Friday, friends-- hope you enjoy your weekend! :)

  11. FIT
    great Wakeup Yoga ~ Energizing Morn... 00:24

    First thing out of bed, Adriene's "Energizing Morning Sequence." Nice way to start the day. :)

    • Rgt
      Rgt Nice Job
      Nice Job:

      Great way to start your day!!

      3 days ago

    • Rose

      It must have worked, you were walking fast!

      3 days ago Like1 person

  12. FIT
    great Hatha Flow 00:30

    Improvised Hatha flow-- standing asanas, forward bends, twists, backbends. Added a few standing balance asanas, just because my balance could be a lot better. :)

    • Leah

      Vern Flow ..... oh how I want to come to that class . Great work tonight , Namaste

      5 days ago Like2 people

    • Rose

      Another perfect practice, Vern. We all could be better at balance!

      4 days ago Like1 person

  13. VELO
    great China Loop 23.86 mi 01:33 15.3mph pace

    Out into the countryside this morning, a favorite loop around the area of the small town of China, TX, felt good on a somewhat longer ride after a fairly decent run yesterday. Have made definite p... read more

    • Leah

      Great training ride today - and plan . See how the knee responds and maybe a Feb Marathon . You are smart and such an inspiration Vern !

      5 days ago Like1 person

    • Show 11 more comments...
    • Brent P.

      Nice spin Vern

      5 days ago Like1 person

    • Vern M.
      Vern M.

      You are correct, Rose-- the long haul it is! This route is popular among a lot of local riders. If you say "China loop" among almost any serious local cyclists, they know exactly the roads you mean.

      5 days ago Like

  14. FIT
    great Yin Yoga 00:35

    5 minute holds: Butterfly, Dragon, Swan, Caterpillar, Child's Pose. Exploring the edges, embracing the stillness. :)

  15. VELO
    good Banana Cooldown Ride 5.67 mi 00:26 12.9mph pace

    Out of bananas, combined a post-run cooldown ride with a trip to the grocery. :)

    • Carolyn B.
      Carolyn B.

      :) we have plenty of over ripe bananas at my house since katherine left for college. she and my hubby are the only two who really like them here. i don't mind too much though since the really ripened ones make the best bread and muffins:)

      6 days ago Like1 person

    • Show 10 more comments...
    • Vern M.
      Vern M.

      Haven't done that, Barbara-- but it sounds great! Must dust off the ice cream maker and give it a try! :)

      5 days ago Like

    • Leah

      Well done Banana Man :))

      5 days ago Like1 person

  16. RUN
    good Neighborhood 10K 6.23 mi 01:06 10:31 pace

    Easy 10K, same distance and route as my last run on Sunday, with less knee discomfort than Sunday. Progress! Twice around a 5K neighborhood loop, reversed direction the second time around to make... read more

    • Carolyn B.
      Carolyn B.

      excellent progress with your knee!

      6 days ago Like1 person

    • Show 18 more comments...
    • Leah

      Progress - is the BEST ! I love love love this Vern Sauce !

      5 days ago Like1 person

    • Vern M.
      Vern M.

      Barbara, I hurt the left knee (the one I'd never had any trouble with, not the right one I'd hurt 3 times before) 3 weeks ago. I took a week off of running, cautiously rebuilding. It feels about 90% now, which is as good as the right one ever feels.

      5 days ago Like

  17. FIT
    great Chandra Namaskara 00:30

    Celebrating the big, full moon with moon salutations. :)

  18. VELO
    great Hike & Bike Trail 16.84 mi 01:00 16.8mph pace

    A good hour on the bike, to the Hike & Bike Trail for a few laps on the loop. Tried to maintain a good effort level, nice steady HR build ending in low zone 4. This makes 2 days off off runni... read more

  19. FIT
    great Yoga Flow for Athletes 00:46

    Doing this class a second time, "Yoga Flow for Athletes," with Katie Brauer, another of a 3-part Yoga for Athletes series. Love all three, probably like this one best. :) ... read more

  20. FIT
    good Weights & Core 00:45

    Happy Monday!
    2 sets of 15 reps each:
    Hammer Curls
    Dumbbell Bench Press
    Seated Alternate Dumbbell Curls
    Flat Dumbbell Fly
    Dumbbell Curls
    Dumbbell Incline Bench Press
    Dumbbell Preacher Curls ... read more