12507 total / 3005 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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  • 48 miles
  • 11:48 time
  • 4202 calories
  • 13 workouts
  • This Week time period


  1. FIT
    great Yoga ~ Happy Feet 00:41

    Giving the feet some love with Rachel Scott's "Happy Feet" practice. :)

  2. RUN
    great LSD @Galloway 2:1 20.09 mi 04:00 11:57 pace

    Nice little 4 hour run/walk, first of four 20+ milers in this build cycle. 11-minute easy warmup, the rest of the way at 2:1 ratio, walked the last couple of minutes to cool down, 10:15-ish pace o... read more

  3. FIT
    great Yoga for Athletes 01:02

    "Yoga for Athletes," with Jennifer Galardi. Had been a while since I'd done this one-- felt great. Would be worth the time for the full body foam roller warmup sequence alone, and ... read more

  4. VELO
    great Banana Ride 2.59 mi 00:12:18 12.6mph pace

    Short ride to the grocery to pick up bananas. 59 degrees, light drizzle. :)

  5. FIT
    great Yin Yoga 00:35

    5 minute holds: Butterfly, Dragon on both sides, Swan on both sides, Seal, Child's Pose. :)

  6. RUN
    great 9 x 4:00 6.48 mi 01:09 10:42 pace

    More experimenting with different run/walk ratios. Warmed up for 1 mile, mixing short cycles of walk and easy jog, ran 9 x 4 minute intervals at 8:30-ish/mile pace with 30 second recoveries, walke... read more

  7. FIT
    great Yoga Nidra

    Guided meditation and deep relaxation practice....

  8. VELO
    great Recovery Ride 12.43 mi 01:01 12.2mph pace

    Recovery ride, moderate effort, 4 x 5K loops around the neighborhood. A little cooler than I usually like for riding, put on an extra layer and it wasn't too bad, 31 degrees when I went out, b... read more

    • Vera L.

      Nice job with the recovery ride today!

      4 days ago Like1 person

    • Show 8 more comments...
    • Luna

      Lovely ride Vern the sun makes everything shiny :-))

      3 days ago Like1 person

    • Vern M.
      Vern M.

      Madison, I can cycle year-around here, but actually do less in the colder weather. It all depends on the day-- if it had been windy at this day's temperature, it would have been outside my comfort zone.

      3 days ago Like

  9. FIT
    great Hatha Yoga 00:30

    Winding down with a short self guided Hatha practice.

  10. RUN
    great Banana Run 5.91 mi 01:01 10:18 pace

    Steady medium effort, ran to the grocery, picked up some bananas, dropped them off at the house, and looped the neighborhood. Chilly morning, starting at 31F, about 35 at the finish. Resisted the... read more

    • Vera L. You're Funny
      You're Funny:

      LOL. I know what you mean. We ran back and forth in a tiny parking lot over the weekend to get in the extra .06 we "missed" on the route. Ridiculous! Good for you for resisting the OCD urge!

      5 days ago

    • Show 13 more comments...
    • Keith P.
      Keith P.

      Today my Garmin's battery died 3.46 miles into a 3.5 mile run. Heartbreaking. :)

      Can't say that I've ever seen anyone running around here carrying a bunch of bananas.

      4 days ago Like1 person

    • Leah

      Way to get a great run in and Bananas and resiting that OCD urge - LOVE IT !!

      4 days ago Like1 person

  11. FIT
    great Bedtime Yoga 00:36

    A nice gentle practice to end the day, "Bedtime Yoga." with Melissa McLeod. :)

  12. FIT
    good Weights & Core 00:45

    Usual Monday stuff. Have a great week!
    2 sets of 15 reps each:
    Hammer Curls
    Dumbbell Bench Press
    Flat Dumbbell Fly
    Dumbbell Curls
    Dumbbell Incline Bench Press
    Dumbbell Preacher Curls
    Dumbbe... read more

  13. FIT
    great Yoga ~ Morning Ritual 00:15:00

    Starting the day and a new week with Ashleigh's Morning Ritual sequence. :)

  14. FIT
    great Yin Yoga 01:00

    5 minute holds: Butterfly, Swan on both sides, Dragon on both sides, Shoelace on both sides, Dragonfly, Half-Butterfly on both sides, Caterpillar, Child's Pose. :)

  15. walk
    great Rainy Recovery Walk 4.01 mi 01:04 15:51 pace

    Nice walk, twice around the neighborhood. Caught a little break between thunderstorms-- low 60s, light intermittent drizzle, very pleasant. :)

  16. FIT
    great Yoga Nidra

    Deep relaxation session... :)

  17. RUN
    great Easy w/MM Time Trial 7 mi 01:20 11:24 pace

    Warmed up for 1½ miles with a walk/run mix, ran a Galloway MM time trial mile at near full sustainable effort, walked a 5-minute recovery, ran the rest of the way easy zone 2. Time trial mile was ... read more

    • Marina

      Great running Vern, regardless of the time difference. It's all relative as you say, and it all depends on so many factors. Glad you're taking it in stride! 7 miles of goodness.

      8 days ago Like2 people

    • Show 8 more comments...
    • Barb G.
      Barb G.

      interesting change in the time...but as you, different day, different factors. it will be interesting to see what the next trial shows - maybe then you'll have a better average?

      7 days ago Like1 person

    • Petite

      Great job working on the running mechanics Vern!

      7 days ago Like1 person

  18. FIT
    great Kundalini Yoga to Detox and D... 01:00

    A soothing practice to finish the day, enjoyed Maya Fiennes' "Kundalini Yoga to Detox and Destress." :)

  19. FIT
    great Baptiste ~ Foundations of Pow... 01:25

    Enjoyed an old favorite I hadn't done in a while, Baron Baptiste's "Foundations of Power Vinyasa" DVD. Live workshop from San Francisco Yoga Conference, very much has the feel ... read more

    • Ann H.
      Ann H.

      yes yes yes, i'm pasting this quote inside of my brain, for applications even beyond yoga. thanks vern :)

      9 days ago Like2 people

    • Show 6 more comments...
    • Karyn

      Such a great practice and such a great quote! I remember hearing this with his practice and fell in love with it! I love all the lessons that yoga teaches us for both our physical and mental being :-)

      8 days ago Like1 person

    • Madison A.
      Madison A.

      Love this quote. Great session Vern.

      8 days ago Like1 person

  20. Shared Photo

    Wisdom of the great Zen master, Shunryu Suzuki. :)