Site:
http://vern-running-green.blogspot.com/
Miles:
5289 total / 264 in 2012
Goal:

Nurture body & soul through total fitness, healthy nutrition, and mindful living. Run for the joy of running. Daily yoga practice. Marathon #3. Ultra #2.

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  • 29 miles
  • 09:49 time
  • 5083 calories
  • 13 workouts
  •  
  • This Week time period

Entries

  1. Vern M.'s Photo Vern
    FIT
    great Yoga 00:25

    Improvised a short sequence, mostly standing poses, forward bends, hip openers.
    Yoga streak day 15.

    about 6 hours ago
  2. Vern M.'s Photo Vern
    RUN
    great MP with Tempo Finish 12 mi 01:58 09:47 pace

    8 miles at MP (~10:05), 2 transitional miles (9:50, 9:40), and 2 miles at tempo (8:46, 8:35). Chilly morning (for here); the 37F temp wasn't too bad, but the 20 - 30 mph gusty north wind made it f... read more

    about 18 hours ago via Garmin   
  3. Vern M.'s Photo Vern
    FIT
    great Yoga from the Heart 00:54

    I bought 4 new yoga DVDs within the last few weeks, finally got a chance to get into Seane Corn's "Yoga from the Heart" DVD, one of Yoga Journal's Great Instructors series. It's a live c... read more

    1 day ago
    • Rose
      Rose
      Rose

      I love a Vern yoga streak and a great review of the DVD! Wonderful to hear you found a practice you will enjoy many times over! Namaste.

      1 day ago • Like • 1 person

    • Show 8 more comments...
    • Anne S.
      Anne S.
      Anne S.

      Sounds like the infusion of new DVDs into your yoga practice are a nice addition.

      about 20 hours ago • Like

    • Robert S.
      Robert S.
      Robert S.

      That does sound like an excellent DVD

      about 17 hours ago • Like

  4. Vern M.'s Photo Vern
    FIT
    great Back/Triceps/Core 00:25

    3 sets of 8 reps each:
    Dumbbell Deadlifts
    Dumbbell Bent-over Rows
    Dumbbell Lying Triceps Extension
    Seated Overhead Dumbbell Extension
    Dumbbell Kickbacks
    3 sets of 20 with resistance bands:
    L... read more

    2 days ago
  5. Vern M.'s Photo Vern
    FIT
    great Yoga - Restorative Poses 00:20

    Restorative Poses, from Rodney Yee's Ultimate Power Yoga, a healing and nurturing practice that has become one of my favorites.

    2 days ago
  6. Vern M.'s Photo Vern
    RUN
    great Easy 5.01 mi 00:52 10:27 pace

    Routine five miles, nice and easy. Great morning for running, 43F at 5:45 AM, clear sky and bright moon. Noticing the days getting a little longer, sky starting to get a little lighter around the... read more

    3 days ago via Garmin   
  7. Vern M.'s Photo Vern
    FIT
    great Yoga - Mental Clarity and Sta... 01:00

    This week's free class from Yoga Today, "Mental Clarity and Stamina."
    Nice Anusara class with Neesha, focus on resiliency, mental clarity and acceptance. Lots of standing poses. Also ba... read more

    3 days ago
  8. Vern M.'s Photo Vern
    FIT
    great Shoulders/Legs/Core 00:30

    3 sets of 8 reps each:
    Seated Dumbbell Press
    Dumbbell Side Lateral Raise
    Alternate Front Dumbbell Raise
    Dumbbell Standing Calf Raise
    Dumbbell Squats
    Seated leg lifts w/10 lb dumbbell strapped... read more

    3 days ago
  9. Vern M.'s Photo Vern
    RUN
    great Naked Five 5.05 mi 00:49 09:45 pace

    Ran by feel without pace feedback, started Garmin, put it in my pocket, stopped it as I finished. Comfortable pace, neither pushing hard nor holding back. After uploading, found the result was a ... read more

    4 days ago via Garmin   
  10. Vern M.'s Photo Vern
    RUN
    great Mile Repeats 6.5 mi 01:01 09:22 pace

    Same plan and route as last Wednesday's "fail" intervals. A half-mile warmup, mile repeats x 4 with half-mile recoveries, and a half-mile cooldown. Goal pace for the miles: 8:00 - 8:16. ... read more

    5 days ago via Garmin
  11. Vern M.'s Photo Vern
    FIT
    great Yoga - Backbends, Etc. 00:40

    Revisited an old favorite video sequence that I hadn't done in a while:
    "A Quick Juicy Heart Opener," from Yoga Today.
    Focus on backbends, balanced with forward bends and other goodies. ... read more

    5 days ago
  12. Vern M.'s Photo Vern
    FIT
    great Yoga - Primary Series 00:30

    The Primary Series Express, a video sequence from Yoga Today that I've enjoyed in my rotation for a couple of years. A nice short practice, a balanced vinyasa with a little bit of everything for th... read more

    5 days ago
  13. Vern M.'s Photo Vern
    FIT
    great Chest/Biceps/Core 00:25

    3 sets of 8 reps each:
    Dumbbell Bench Press
    Flat Dumbbell Fly
    Dumbbell Incline Bench Press
    Dumbbell Curls
    Seated Alternate Dumbbell Curls
    Dumbbell Preacher Curls
    100 crunches on the stabilit... read more

    6 days ago
  14. Vern M.'s Photo Vern
    FIT
    great Yoga Cooldown 00:15:00

    Nice quick stretch and cooldown after this morning's run with Neesha's short hip opener video. Paused the video at pigeon to hold a little longer.
    http://www.youtube.com/watch?v=d3xNlarOno4

    7 days ago
  15. Vern M.'s Photo Vern
    RUN
    great Hike & BIke/Track 11.31 mi 01:56 10:13 pace

    MP run today, from home to the Gulf Terrace Hike & Bike Trail, three laps on the trail and back home. Also ran a small detour on the way home; I've been meaning to check out the track at Westb... read more

    7 days ago via Garmin   
    • Barb G.
      Barb G.
      Barb G.

      ooh. finding a nice spongy track is a sweet find!! you should definitely take advantage of it for some speed work. :) i hope the recovery week works to your advantage (i can't see how it won't though!)

      7 days ago • Like • 1 person

    • Show 17 more comments...
    • Stephanie
      Stephanie
      Stephanie

      Great run! Having a track nearby can be a run-safer on days when the legs don't want to go!

      6 days ago • Like

    • Cristy D.
      Cristy D.
      Cristy D.

      Nice run, Vern! Nice to discover a track to be able to do speed work, etc. :-)

      6 days ago • Like

  16. Vern M.'s Photo Vern
    FIT
    great Yoga - Hip Openers 00:20

    Just a few hip openers to ease the tightness from this morning's run.
    http://www.youtube.com/watch?v=ZazMJtJLiVg&lr=1

    7 days ago
  17. Vern M.'s Photo Vern
    RUN
    great Awash on a Sea of Endorphins 10.05 mi 01:44 10:21 pace

    Warm, rainy morning, storm front moving through the area, 70F at 6:30 AM. Set out to run 9 or 10 miles at a comfortable pace. Felt good all the way, found a really nice rhythm in the 7th mile that... read more

    8 days ago via Garmin
  18. Vern M.'s Photo Vern
    FIT
    great Vinyasa Flow 00:45

    Tried the second practice from a new DVD, Kathryn Budig Aim True Yoga, a challenging but *delightful* intermediate vinyasa. She approaches the practice with spirit of fun, yet presents a solid phys... read more

    8 days ago
    • LeahP
      Leah
      Leah

      Just wrote it down my amazing yogi friend so I can get the DVD - sounds wonderful , intense and fun - Love it !! Namaste

      8 days ago • Like • 2 people

    • Show 16 more comments...
    • Robert S.
      Robert S.
      Robert S.

      You are definitely an inspiration to me for my yoga Vern. I credit it for my speedy recovery. Thank you!

      8 days ago • Like

    • Msasa
      Msasa
      Msasa

      I want to be like Vern when I grow up.

      7 days ago • Like

  19. Vern M.'s Photo Vern
    FIT
    great Back/Triceps/Core 00:25

    Addied 5 lbs this week; decreased reps by 2.
    3 sets of 8 reps each:
    Dumbbell Deadlifts
    Dumbbell Bent-over Rows
    Dumbbell Lying Triceps Extension
    Seated Overhead Dumbbell Extension
    Dumbbell Kic... read more

    9 days ago
  20. Vern M.'s Photo Vern
    FIT
    great Vinyasa Flow 00:26

    Tried a sequence from another new DVD, Kathryn Budig Aim True Yoga. This was the shorter, more basic practice, a brisk full body vinyasa that really felt nice. Haven't tried the rest yet, a 45 mi... read more

    9 days ago