Site:
http://vern-running-green.blogspot.com/
Miles:
8069 total / 1055 in 2013
Goal:

Nurture body & soul through total fitness, healthy nutrition, and mindful living. Run for the joy of running. Daily yoga practice. Marathon #5. Ultra #2.

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  • 15 miles
  • 04:36 time
  • 2570 calories
  • 7 workouts
  •  
  • This Week time period

Entries

  1. Vern M.'s Photo Vern
    RUN
    alright Mixing it Up 6 mi 00:59 09:54 pace

    Mixed pace running, 2 miles warmup, mile 3 @HMP, mile 4 easy, mile 5 @HMP, 1 mile cooldown. I've had an achy tightness in left hip and glute area for about a week, and it's not getting a... read more

    about 3 hours ago via Garmin   
    • Cathy
      Cathy
      Cathy

      Great run Vern! Hope the hip loosens up for you!

      about 3 hours ago • Like • 1 person

    • Show 3 more comments...
    • Laura
      Laura
      Laura

      There are some good yoga moves on YouTube for sore hips Vern. They definitely sorted my hip out! Nice mixed up running today. Most of my runs are mixed up... I can never hit my target pace!!

      about 1 hour ago • Like

    • Pavlos
      Pavlos
      Pavlos

      well done brother Vern!

      24 minutes ago • Like

  2. Vern M.'s Photo Vern
    FIT
    great Yoga ~ Gumby Legs 00:31

    Gotta like the title of this class-- a nice vinyasa with Clara Roberts-Oss, focus on lengthening hamstrings and quads, lots of hip openers, lunge variations, standing poses and forward bends. Targ... read more

    about 13 hours ago
  3. Vern M.'s Photo Vern
    RUN
    great Hill Walk 2.66 mi 00:40 15:02 pace

    Had planned about a 4 mile run this morning, thunderstorms kept me indoors. I like to run in rain, but not with lightning. Changed it up a little with 40 minutes on the treadmill at 10% incline.

    1 day ago
  4. Vern M.'s Photo Vern
    FIT
    great Yoga ~ Hip Openers 00:26

    Rodney Yee's Hip Openers sequence. Always nice. :)

    1 day ago
  5. Vern M.'s Photo Vern
    RUN
    good Easy Slog 6.14 mi 01:05 10:31 pace

    Very warm and humid this morning, not concerned with pace, just getting some miles. Started Garmin and put it in my pocket until after running. Didn't bother with HR monitor or shirt, just r... read more

    2 days ago via Garmin   
  6. Vern M.'s Photo Vern
    FIT
    great Restorative Yoga 00:20

    A good old standby, Restorative Poses with Rodney Yee.

    3 days ago
  7. Vern M.'s Photo Vern
    FIT
    great Weights & Core 00:35

    2 sets of 15 reps each:
    Situps on declined bench
    Reverse Crunches on inclined bench
    2 sets of 10 reps each - 2 x 25 lb dumbbells:
    Hammer Curls
    Dumbbell Bench Press
    Seated Alternate Dumbbell C... read more

    3 days ago
  8. Vern M.'s Photo Vern
    FIT
    great Yoga ~ Realign 00:31

    "Realign," from Yoga Today. Realigning to neutral spine with this great restorative flow with Adi.
    http://www.yogatoday.com/videos/953126075

    4 days ago
  9. Vern M.'s Photo Vern
    VELO
    China/Nome/Sour Lake/Beaumont... 40.71 mi 02:40 15.3mph pace

    New longest ride distance! Longest previous was 33.5 on April 21. An awesome ride, expanded my countryside routes a bit, added some heavier-traveled roads to the quiet country roads I'd been r... read more

    4 days ago via Garmin
  10. Vern M.'s Photo Vern
    FIT
    great Yin Yoga 00:40

    Yin Yoga while watching the live stream from the Ironman Texas finish. 5 minute holds in each: Butterfly, Dragon on each side, Swan on each side, Shoelace on each side, Caterpillar.

    5 days ago
  11. Vern M.'s Photo Vern
    RUN
    alright Acclimation Run 6.46 mi 01:07 10:19 pace

    Warmest morning yet this year. Wanted to resist the urge to pace too fast for the conditions-- started Garmin, took it off and put it in my pocket. Turned out to be an OK run. Big shoutouts to my... read more

    5 days ago via Garmin
  12. Vern M.'s Photo Vern
    FIT
    great Grounding with Hip Openers an... 01:00

    One of my favorite downloads from YogaToday, "Grounding with Hip Openers and Twists," a nice Anusara style flow with Neesha. :)
    http://www.yogatoday.com/videos/953125826

    6 days ago
  13. Vern M.'s Photo Vern
    FIT
    great Anusara Yoga for Hips and Low... 00:49

    Always enjoy this gentle flow, "Anusara Therapeutics for Hips and Low Back," with Ashleigh Sergeant. Nice focus on alignment.
    ... read more

    7 days ago
  14. Vern M.'s Photo Vern
    RUN
    tired Struggled 6.39 mi 01:04 09:59 pace

    Went out planning to go 8 miles. Legs were dead, may have pushed a little hard trying to compensate, was bogging down midway. Didn't have time to get the full distance at easier pace, bailed... read more

    7 days ago via Garmin
  15. Vern M.'s Photo Vern
    FIT
    great Yin Yoga 00:51

    Two delicious sequences from Paul Grilley's "Yin Yoga: The Foundations of a Quiet Practice" DVD-- the Butterfly Opening Sequence (28:40 - Full Butterfly Pose, Half-Butterfly Pose on ... read more

    8 days ago
  16. Vern M.'s Photo Vern
    RUN
    great Progressive with Strides 7.03 mi 01:09 09:44 pace

    Feeling a little more energy this morning. Progressive run, started easy, increased the effort level gradually. Finished with a few sets of strides in the last mile, alternating easy and quicker ... read more

    8 days ago via Garmin   
  17. Vern M.'s Photo Vern
    FIT
    great Improvised Vinyasa 00:35

    Self-guided flow-- Sun Salutations A & B, standing poses, hip openers, twists, forward bends. :)

    9 days ago
  18. Vern M.'s Photo Vern
    RUN
    good By Feel 6.37 mi 01:04 09:58 pace

    Started out again with legs feeling heavy and sluggish. This time, instead of fighting through it, paced by feel and found a decent rhythm at about 2.5 miles, ended up being a pleasant run. Last ... read more

    9 days ago via Garmin   
    • Marina S.
      Marina S.
      Marina S.

      Going with the flow, that's such a great way to do it! A very nice start to your day, Vern. Yes, savor these cool mornings while you can - of course, you can always move up this way again; doesn't look like there is an end in sight to our cool weather. ;)

      9 days ago • Like • 1 person

    • Show 19 more comments...
    • Renee B.
      Renee B.
      Renee B.

      nice run Vern! Hope you can escape the heat for awhile.

      9 days ago • Like • 1 person

    • Rose
      Rose
      Rose

      Great job hanging in there - and so nice that you felt better after a while!

      9 days ago • Like • 1 person

  19. Vern M.'s Photo Vern
    FIT
    great Yin Yoga 00:30

    Self-guided Yin practice, 5-minute holds in each: Butterfly, Dragon on each side, Shoelace on each side, Caterpillar.

    10 days ago
  20. Vern M.'s Photo Vern
    VELO
    great 21-Day Mantra Meditation Journey

    Day 21: Enlightenment

    Om bhur bhuvaha svaha
    Tat savitur varenyam
    Bhargo devasya dhimahi
    Dhiyo yonah prachodayat

    O Self-Effulgent light who has given birth to all the lokas! You, who is worthy of... read more

    10 days ago