12683 total / 3181 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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  • 15 miles
  • 07:37 time
  • 2221 calories
  • 10 workouts
  • This Week time period


  1. FIT
    great Yin Yoga 01:10

    Taking a full leg rest and recovery day, gave the body the gift of about an hour of Yin Yoga with the Butterfly Opening Sequence and the Snail and Roots Closing Sequence from Paul Grilley's &q... read more

  2. FIT
    great Hatha Yoga 00:30

    Standing poses, forward bends, back bends, twists. :)

  3. RUN
    great 3:1 Grocery Run 6.35 mi 01:09 10:56 pace

    3:1, alternating 3 minutes around half marathon effort with 1 minute walking recoveries. To the grocery and back with peas and quorn for a chickenless pot pie. 57F with drizzle turning to light r... read more

    • Leah

      YUMMY - dinner at Verns House tonight !! Excellent run and ratio my friend !!

      1 day ago Like1 person

    • Show 5 more comments...
    • Staci M.
      Staci M.

      Lovely run...way to get that MP in!

      about 17 hours ago Like

    • Luna

      always a source of interesting things you are, Vern. At first I thought you misspelled "corn", but it's not like you so I googled quorn --really, never heard of that before!!!great miles btw!!

      about 15 hours ago Like

  4. FIT
    great Yin Yoga 01:00

    5 minute holds in each: Butterfly, Caterpillar, Dragonfly, Half-butterfly on both sides, Dragon on both sides, Swan on both sides, Stirrup, Seal, Child's Pose. :)

  5. walk
    great Active Recovery 4.15 mi 01:08 16:23 pace

    Pleasant walk around the neighborhood, plus 100 squats afterward. And another hour for Sue R. 's Santa Shakedown! Have a great Wednesday, friends!

  6. FIT
    great Anusara Yoga for Hips and Low... 00:50

    A favorite alignment-focused practice with Ashleigh Sergeant, "Anusara Therapeutics for Hips and Low Back." Feels great. :)
    ... read more

  7. RUN
    great Progressive 5 mi 00:50 09:55 pace

    Set Garmin display on time of day and ran by feel, started at moderate effort, finished at tempo effort. Perfect cool morning, 48F. Also did 100 squats after the run. Have a great Tuesday!
    http:... read more

  8. FIT
    great Yoga Nidra

    Yoga Nidra deep relaxation practice. :)

  9. Shared Photo

    I made this Walnut Apple Lentil Loaf with Balsamic Apple Glaze for dinner tonight. Mmmm. :)

  10. FIT
    good Weights & Core 00:40

    Yoga, weights and core this morning, another hour for Sue R. 's Santa Shakedown. Happy Monday!
    2 sets of 15 reps each:
    Hammer Curls
    Dumbbell Bench Press
    Flat Dumbbell Fly
    Dumbbell Curls
    ... read more

  11. FIT
    great Wakeup Yoga 00:20

    Started another week with Ashleigh's Morning Ritual sequence, always feels great. Followed with a few minutes of foam rolling on hips, glutes, IT bands. Ouch. :)
    ... read more

  12. FIT
    great Hatha Yoga 00:30

    Gentle Hatha flow, trying to hit the spots that needed it most. :)

  13. VELO
    great Active Recovery 7.75 mi 00:41 11.4mph pace

    Combined an easy recovery ride with a trip to the grocery for bananas and cat food. Legs felt a little heavy, but otherwise surprisingly good. Have a great Sunday! :)

  14. FIT
    great Yin Yoga 01:00

    5 minute holds: Butterly, Dragonfly, Swan, Dragon, Shoelace, Half-Butterfly, Seal, Child's Pose. :)

  15. RUN
    great LSD @2:1 23 mi 04:32 11:50 pace

    Nice run/walk, 2:1 ratio. Got out way before sunrise, 4:40 AM, loved running under the beautiful night sky-- about ¼ cloud cover, lit from behind by the stars and moon, creating a mottled effect.... read more

    • Karen F.
      Karen F.

      Awesome run! 100 squats?! Crazy!

      6 days ago Like1 person

    • Show 20 more comments...
    • Lori
      Lori You're an Inspiration
      You're an Inspiration:

      Nice running, my friend!

      6 days ago

    • Mel P.
      Mel P. You're an Inspiration
      You're an Inspiration:

      Jaw-dropping run Vern! You never cease to amaze me! The run was impressive enough but then you throw 100 squats in at the end just to prove you are Boss!

      6 days ago

  16. FIT
    great Hatha Flow 00:30

    Short Hatha practice-- mostly standing asanas, plus a few forward bends, back bends, hip openers and twists. :)

  17. VELO
    great Active Recovery 12.43 mi 01:00 12.4mph pace

    Easy recovery ride, 4 x 5K loops around the neighborhood. Low gear, higher turnover, all zone 1. Also 100 squats after running, Takes care of W2D3 of Sue R. 's Santa challenge.
    Happy Fri... read more

  18. FIT
    great Yin Yoga 00:40

    Butterfly, Swan, Dragon, Caterpillar, Dragonfly, Child's Pose. :)

  19. #dailymission Explain your current profile picture. When was it taken?
    About halfway through the Rocky Raccoon 50K Trail Run, Huntsville (TX) State Park, November 5, 2011.

  20. RUN
    great 15 x 4:00 for MP 8.12 mi 01:24 10:20 pace

    One mile easy warmup, 15 reps alternating 4 minutes in the 9:30/mile range with 30 second walking recoveries, and a 4 minute walking cooldown. Goal was to stay around 4½ hour marathon pace (10:18/... read more

    • Marcie M.

      4 minutes:30 seconds ratio is strong Vern. Not sure you could go less on the walking or you would just be running the whole time. :-) Guess it is all about the pacing of the running segments to learn how long each of those should be. Have fun experimenting. Nice one today!

      8 days ago Like1 person

    • Show 21 more comments...
    • Suresh S.
      Suresh S. You're an Inspiration
      You're an Inspiration:

      lovely one Vern...keep inspiring us my friend!

      8 days ago

    • Helene W.
      Helene W. Great Performance
      Great Performance:

      Well done, Vern.The Galloway method does work, I BQ'd when I trained with it.

      8 days ago