11504 total / 2002 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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  • 11 miles
  • 03:53 time
  • 1582 calories
  • 6 workouts
  • This Week time period


  1. FIT
    great Yoga for Runners: Post-Run 00:20

    Followed run and ride with Fiji McAlpine's "Yoga for Runners: Post-Run" sequence. Had been awhile since I'd done this one, always nice. Have found that all of the post run seq... read more

  2. VELO
    great Cooldown/Recovery Ride 3.12 mi 00:16 12.0mph pace

    Easy loop around the neighborhood to spin the legs out after running. Passed 2000 miles for 2014 on this ride. :)

  3. RUN
    great Marathon Pace 8.01 mi 01:23 10:18 pace

    Not currently training for an event, but trying to mix it up a bit. Had been awhile since I'd done any significant distance at MP, just tried to dial it in and keep it pretty steady, felt goo... read more

  4. FIT
    great Hanumasana Prep 1 & 2 00:55

    Enjoyed Ashleigh's first 2 sessions from a 5-part series for Hanumasana preparation:
    "Hanumanasana Part 1: A Warm Up" ... read more

  5. FIT
    good Weights & Core 00:45

    Happy Monday! The usual weekly session--
    2 sets of 15 reps each:
    Hammer Curls
    Dumbbell Bench Press
    Seated Alternate Dumbbell Curls
    Flat Dumbbell Fly
    Dumbbell Curls
    Dumbbell Incline Bench Pr... read more

  6. FIT
    great Wakeup Yoga 00:15:00

    Starting a new day and week with Ashleigh's "Morning Ritual." Gentle for the morning, yet so nicely balanced for only 15 minutes-- gently engages just about every part of the body. ... read more

    • Rob B.
      Rob B.

      What a perfect way to welcome a new week!

      1 day ago Like1 person

    • Rose

      I enjoyed this lovely practice today too - works equally well first thing out of bed or after running.

      about 23 hours ago Like1 person

  7. FIT
    great Yin Yoga 00:40

    5 minute holds: Butterfly, Dragon on both sides, Swan on both sides, Shoelace on both sides, Child's pose. Feels great. :)

  8. FIT
    great Restorative Yoga 00:20

    Loosened up post-run/ride with the Restorative Pose sequence from Rodney Yee's Ultimate Power Yoga.

  9. VELO
    great Cooldown/Recovery Ride 2 mi 00:09:50 12.2mph pace

    Spinning the legs out after running with a short easy loop around the neighborhood.

  10. RUN
    good LSD 12 mi 02:09 10:44 pace

    Longish run, warm humid morning, got started before sunrise to beat the worst of the heat. Ran by HR, zone 2 through about 8 miles, crept up into zone 3 as it got hotter in the last 4 miles or so.... read more

  11. FIT
    great Yoga Nidra 00:38

    Yoga Nidra - Deep Relaxation and Guided Meditation.

    • Josee G.
      Josee G.

      Gonna try this tomorrow.

      3 days ago Like

    • Show 4 more comments...
    • Vern M.
      Vern M.

      Thanks, friends! When I do Yoga Nidra, I usually do it at bedtime, and lie in bed with the podcast on iPod and earbuds. I posted this just before beginning the practice-- I like to be all set to just drift off to sleep for the night after the practice.

      2 days ago Like2 people

    • Rose

      Thanks for explaining how you do this practice - you are so experienced, it is great to read your hints!

      about 23 hours ago Like1 person

  12. VELO
    great Downtown/Riverfront Park 12.56 mi 00:56 13.3mph pace

    Went into the weekend planning to run longish one day and ride the other day. Thought I'd probably run today, got up this morning, wasn't feeling the run, decided to ride today and run t... read more

    • Luna

      Hope you're having a good weekend too, Vern! You surely had a beautiful ride to start it in a good way :)

      3 days ago Like1 person

    • Show 4 more comments...
    • Saliha

      Now that sounds amazing, no stress, I love it :) Great miles Vern

      2 days ago Like1 person

    • Rose

      So, so nice to be able to change it up and adjust for your body! Also allows you to try new things. I love watching you train this way.

      about 23 hours ago Like1 person

  13. FIT
    Wakeup Yoga 00:16

    Started the morning with a short sequence, Cameron Gilley's Quick Dip Hatha Yoga, nice way to loosen up for a new day. :)

  14. FIT
    great Twist and Flow 00:38

    Hadn't done Seane Corn's Twist and Flow sequence from Detox Flow Yoga in several weeks-- one of my top favorites. Felt great! :)

  15. walk
    great Friday Morning Walkabout 3.13 mi 00:46 14:51 pace

    Nice walk, 5K neighborhood loop. Missed my weekly walk day last week because of heavy thunderstorms, glad to get it in today. :)

  16. FIT
    great Wakeup Yoga 00:15:00

    Started the day with Ashleigh's "Morning Ritual." Love it. :)

  17. FIT
    great Kundalini Yoga 01:00

    Enjoyed "Kundalini Yoga to Detox and Destress." with Maya Fiennes. :)

  18. FIT
    great Post-Run/Ride Yoga Quickie 00:12:30

    Tried Mara Branscombe's sequence, "The Quickie," for a short post-run/ride stretch. Very nice! :)

  19. VELO
    great Cooldown Ride 3.13 mi 00:14:58 12.6mph pace

    Short easy neighborhood loop to cool down after running.

  20. RUN
    great 4-3-2-1 Run 5.79 mi 01:00 10:16 pace

    4-3-2-1 run, love this mixed pace workout, hadn't done it in a month or so. Two miles warmup, then 4 minutes @MP, 3 minutes @HMP, 2 minutes at 10K pace, and 1 minute at 5K pace, 2 minute easy... read more

    • Saliha

      I'd love to try this system but first I have to find a quieter & a less crowded location for my run! Great job today :)

      5 days ago Like1 person

    • Show 10 more comments...
    • Karyn

      I love the looks of this! Maybe your 5k time is faster now, and you have to race another?

      5 days ago Like2 people

    • Luna

      Fantastic run and fantastic splits Vern, and as Karyn says, maybe you should race a 5k!!

      4 days ago Like