12277 total / 2776 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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  • 52 miles
  • 09:55 time
  • 4791 calories
  • 12 workouts
  • This Week time period


  1. RUN
    great Progressive 3.1 mi 00:28 08:55 pace

    Another perfect morning for running! Didn't have anything pre-planned for this morning, wasn't sure if I'd ride, walk, or run until just before I went out, decided to run my 5K nei... read more

  2. FIT
    great Vinyasa 00:30

    Improvised flow including some nice forward bends. hip openers, backbends. :)

  3. VELO
    great Neighborhood Loops 15.58 mi 01:07 14.0mph pace

    Nice hour on the bike, 5 x 5K loops around the neighborhood. Another beautiful morning, sunny & 49F-- perfect for running, but a little chilly on the bike. Broke out the warmer socks for the ... read more

  4. FIT
    great Post-Run Asana 00:20

    A quick improvised practice to loosen up after running. Standing forward bend variations-- wide and regular, high lunge, crescent lunge, twist from lunge, twisting quad stretch from low lunge, warr... read more

    • Frederick Cheers

      Nice run and yoga session this morning, Vern!

      2 days ago

    • Show 3 more comments...
    • Leah

      Wonderful - 1000 days . wow . Namaste Vern

      1 day ago Like1 person

    • Vern M.
      Vern M.

      Thanks, friends. I like to keep my focus on the practice, not the number. Seems like the bigger the number gets, the less it feels like a big deal. I think that's actually a product of long-term daily practice-- developing a sense of non-attachment to the destination or result-- seeing the journey or the process as the important thing. :)

      1 day ago Like

  5. RUN
    great Run/Walk 9.63 mi 01:53 11:45 pace

    Ran 8 miles easy aerobic zone and walked 1.63-- ½ mile warmup, ½ mile halfway through to break up the run, and about 1 km cooldown to finish. Another perfect morning, cool and clear-- got out befo... read more

  6. FIT
    great Yoga ~ Realign 00:31

    Realigning the spine with Adi Amar's sweet "Realign" sequence from Yoga Today. :)

  7. VELO
    great Neighborhood Loops 15.59 mi 01:06 14.3mph pace

    Nice ride in the aerobic zone, 5 x 5K loops around the neighborhood. Perfect riding weather! Happy Hump Day. :)

  8. FIT
    great Hatha Yoga 00:45

    Self guided Hatha flow, standing asanas, twists, hip openers, forward bends, back bends-- finding the spots of resistance and working through them.

  9. RUN
    great Run/Walk 8 mi 01:36 12:01 pace

    A beautiful, perfect morning for running-- 54F, sunny, just the slightest hint of a breeze. Have I mentioned lately how much I love October? Walked the first mile and the last mile for warmup and... read more

    • Madison A.
      Madison A.

      Great job Vern!!! Do you know what marathon you'd do??

      4 days ago Like1 person

    • Show 15 more comments...
    • Christine

      Sweet Vern. October is just the best, isn't it? Exciting to hear you're considering a February marathon. Always good to keep the options open!

      4 days ago Like1 person

    • Luna

      What a great October run :-) If you decide to run a marathon, it will be great...if you decide not to run a marathon, it will be equally great :) enjoy the journey!

      4 days ago Like1 person

  10. FIT
    great Qigong for Cleansing 00:40

    "Qigong for Cleansing," with Francesco Garripoli. Nice-- such a soothing, gently flowing practice. :)

  11. FIT
    good Weights & Core 00:45

    Regular 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
    Dumb... read more

  12. FIT
    great Wakeup Yoga ~ Morning Ritual 00:15:00

    Starting the day with Ashleigh's Morning Ritual sequence. :)

  13. FIT
    great Yin Yoga 00:50

    5 minute holds: Butterfly, Dragon on each side, Swan on each side, Caterpillar, Dragonfly, Seal, Child's Pose, Seiza. :)

    • Leah

      So yummy - yoga yum . I think I will take your lead and do some YIN as well . Namaste my Yogi Brother

      6 days ago Like2 people

    • Saliha

      The beauty of Yin, nicely done Vern :)

      6 days ago Like1 person

  14. RUN
    great Run/Walk 7 mi 01:24 12:04 pace

    Run/Walk-- walked miles 1, 4, and 6; ran miles 2,3,5, and 7. Experimented with different gaits, did a few easy jog pickups in the last two walk mikes, cheated on my low HR guideline and ran the la... read more

  15. FIT
    great Yoga Nidra

    Deep relaxation practice.

  16. VELO
    great Moore Rd Loop 15.94 mi 01:04 14.9mph pace

    Have been doing most of my recent riding at the Hike & Bike Trail or in the neighborhood-- nice to get out into the countryside, almost a month since I last rode this rural loop. Beautiful mor... read more

  17. FIT
    great Hatha Flow/Pranayama 00:40

    Self-guided flow, about 15 minutes of standing asanas, forward bends and hip openers; about 15 minutes of standing balance asanas-- Tree, Warrior 3, Half Moon, Dancer; finished with about 10 minute... read more

  18. Shared Photo

    I love October! Awesome morning lows all week-- so sweet for running, riding, walking. :)

  19. RUN
    great Walk/Run 5.16 mi 01:09 13:20 pace

    Around the neighborhood, one 2 mile loop, followed by one 5K loop. Walked the odd-numbered miles and ran the even numbered miles. Actually planned to just walk today, but the weather was too perf... read more

  20. FIT
    great Yoga for Relaxation 00:34

    Noticed earlier today that Adriene posted a new video, "Yoga for Relaxation." Nice. :)

    • Leah

      Beautiful - I may have to try that tonight Vern . I really like her ..... Namaste Vern Sauce

      9 days ago Like1 person

    • Saliha

      I wish we could get everyone in the office to do that, they're all being such a pain in the ass right now! Great session Vern :)

      9 days ago Like1 person

    • Luna

      Great relax sessione Vern :)

      8 days ago Like1 person

    • Anne S.
      Anne S.

      I like any video that includes "Relaxation" in the title. Have a great weekend, Vern.

      8 days ago Like1 person