12525 total / 3023 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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  • 5 miles
  • 01:53 time
  • 631 calories
  • 3 workouts
  • This Week time period


  1. RUN
    great 9 x 3:00 5.07 mi 00:53 10:30 pace

    Easy 12 minute walk/run warmup, 9 x 3 minute intervals near full effort with 30 second walking recoveries, 9 minute walking cooldown. Worked on progressive speed increase on the intervals, started... read more

  2. FIT
    great Weights & Core 00:45

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

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

    Ashleigh's Morning Ritual sequence. Just right to bring a little opening to all of the tight spots. :)

  4. FIT
    great Hatha 00:30

    Self guided Hatha practice: forward bends, back bends, twists, hip openers. :)

  5. Interesting article on moderate-intensity vs. high-intensity workouts:

  6. VELO
    great Recovery Ride 12.48 mi 01:01 12.3mph pace

    Easy ride, 4 x 5K loops around the neighborhood. Thunderstorms all night, passed through in time to leave the gift of a cool, sunny morning. Love how fresh and clean the air feels after a big rai... read more

  7. FIT
    great Yoga ~ Happy Feet 00:41

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

  8. 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

  9. 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

    • Karyn

      This is perfect! I love it the night or day after a long run. Have you done her other videos on the site?

      4 days ago Like1 person

    • Vern M.
      Vern M.

      Karyn, her "Yoga for a Radiant Core" is good too! :)

      4 days ago Like1 person

    • Jill F.
      Jill F.

      Looks like a good one. Need to check it out! Nice work!

      4 days ago Like1 person

    • Leah

      Yes been a long time for ma as well - this is a fantastic session my yogi brother !!

      3 days ago Like1 person

  10. 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. :)

    • Marina

      I can't NOT comment about this. Because, bananas. It's always a treat when Vern makes a banana run because it's fodder for a bad joke. But now I don't have one... Hang tight. I will come up with something.

      4 days ago Like1 person

    • Show 3 more comments...
    • Dalila J.

      Nice job combining exercise with running errands, Vern!

      4 days ago Like1 person

    • Leah

      YUMMO - cannot do without those bananas !! Green and awesome of you to ride there :))

      3 days ago Like1 person

  11. FIT
    great Yin Yoga 00:35

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

  12. 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

  13. FIT
    great Yoga Nidra

    Guided meditation and deep relaxation practice....

  14. 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!

      6 days ago Like1 person

    • Show 8 more comments...
    • Luna

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

      6 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.

      5 days ago Like

  15. FIT
    great Hatha Yoga 00:30

    Winding down with a short self guided Hatha practice.

  16. 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!

      7 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.

      6 days ago Like1 person

    • Leah

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

      6 days ago Like1 person

  17. FIT
    great Bedtime Yoga 00:36

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

  18. 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

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

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

  20. 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. :)