11463 total / 1961 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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  • 33 miles
  • 07:59 time
  • 3047 calories
  • 14 workouts
  • This Week time period


  1. FIT
    great Kundalini Yoga 01:00

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

  2. 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! :)

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

    Short easy neighborhood loop to cool down after running.

  4. 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 :)

      about 16 hours ago Like1 person

    • Show 9 more comments...
    • Rose

      Fantastic run in the heat, Vern! So much value to mixing up the pace. You are fast fast fast!

      about 10 hours ago Like1 person

    • Karyn

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

      about 7 hours ago Like1 person

  5. FIT
    great Evening Yoga 00:16

    I really like Rachel Scott, found she has a couple of new videos posted that I haven't tried. "After Work Revitalizer" proved to be a nice short evening sequence. :)
    ... read more

    • Leah

      I love the sounds of this one Vern ....... Revitalized and ready to wind down and sleep deep ..... Ahhhhh YOGA is so GOOD ! Namaste

      1 day ago Like1 person

    • Show 4 more comments...
    • Jim

      I have noticed as I have followed your consistent yoga practice over the years that Rachel Scott is a person you have referred to often ... neat that you came on some new video material that you like.

      about 21 hours ago Like1 person

    • Jill F.
      Jill F.

      I've been meaning to give this one a try sometime. Nice work!

      about 21 hours ago Like1 person

  6. VELO
    great Moore Rd Loop - CCW 15.92 mi 01:02 15.5mph pace

    Rode a favorite short loop through the countryside west of the city. Rode the opposite direction from usual, always interesting how that totally changes the perspective. Have a great Wednesday, f... read more

    • Ann H.
      Ann H.

      it's like a whole new ride, without actually being new. sounds good!

      1 day ago Like1 person

    • Show 17 more comments...
    • Jim

      That reversing direction on a "usual" route really does change one's perspective often ... solid miles Vern!

      about 21 hours ago Like1 person

    • Jill F.
      Jill F.

      Running partner and I were talking about this weekend as we ran the last 10 of the marathon in reverse. Looks like a totally different route:) Nice ride!

      about 21 hours ago Like1 person

  7. FIT
    great Sunrise Flow For Energy 00:25

    "Sunrise Flow For Energy," with Mara Branscombe. Loved the flow, a couple parts of it flowed just a little more quickly than my body wants to go first thing in the morning. :)
    ... read more

  8. FIT
    great Yoga Nidra 00:57

    "Yoga Nidra Meditation: Extreme Relaxation of Conscious Deep Sleep," Swami Bharati
    ... read more

    • Frederick You're an Inspiration
      You're an Inspiration:

      Sounds wonderful, Vern...I could so use some of this!

      2 days ago

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

      Rose, try looking through the info in the links above for an overview. You can also look at for more detailed background.

      1 day ago Like

    • Vern M.
      Vern M.

      It's a fully conscious sleep-like state-- intensely relaxing! Realized I hadn't done it in a while, felt the time was right! I get in bed and listen to the podcast with my iPod and earbuds. If I post it, I do so right before I start, so I can just drift off to sleep for the night afterward. :)

      1 day ago Like

  9. FIT
    great Post-Run Yoga 00:16

    Followed run and ride with the "Runners Cool Down" sequence, with Jane Ellison. :)

  10. VELO
    great Cooldown/Recovery Ride 2 mi 00:09:39 12.4mph pace

    Short and easy loop around the neigborhood after running.

  11. RUN
    great On/Off Fartlek 10K 6.2 mi 01:05 10:25 pace

    Two goals this morning: log some minutes at a challenging effort level, and survive the oppressive humidity. Alternated effort every mile, odd numbered warm up or easy recovery miles, even numbere... read more

    • Staci M.
      Staci M.

      Success! Way to go in the sure is tough, right?! I also did a program with a variety of mile intervals. Sweaty day. Nicely done, Vern.

      3 days ago Like1 person

    • Show 14 more comments...
    • Karyn

      Nice 10K. Glad you survived the heat!

      2 days ago Like1 person

    • Leah

      Wow Vern sauce - you really kicked ass on this one . In the humidity - I like the layout of this run as well - Huge props for a HUGE day !!

      2 days ago Like1 person

  12. FIT
    great Sunset Flow For Relaxation 00:22

    "Sunset Flow For Relaxation," with Mara Branscombe, a nice evening wind-down. Good night, friends. :)

  13. FIT
    great Weights & Core 00:45

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

  14. FIT
    great Wakeup Yoga 00:15:00

    Starting a new day and week with "Morning Ritual," with Ashleigh Sergeant. After trying a few really good morning sequences, I keep coming back to this one as a favorite. :)
    ... read more

    • Marina

      I've heard this is a good one! I have visions of doing Yoga on the deck of this cottage overlooking a lake, but I also have 2 giggling girls who kind of ... well, ruin the effect, if I can be honest. Hoping to get some peaceful time for yoga this week!

      4 days ago Like3 people

    • Show 4 more comments...
    • Saliha

      Short & sweet :)

      4 days ago Like1 person

    • Vern M.
      Vern M.

      Rose, this was before the weights-- when I do yoga in the morning, it's usually the first thing I do-- unless it's done specifically as a post run practice. :)

      3 days ago Like1 person

  15. FIT
    great Hatha Flow 00:35

    Thought through video titles, nothing jumped out at me-- a sure sign I need to improvise. Short self-guided flow-- standing asanas, forward bends, hip openers, twists. :)

  16. VELO
    great Recovery Ride 10.82 mi 00:46 14.1mph pace

    Legs still felt dead this morning from yesterday's run, ditched all thoughts of riding long today and opted for a short recovery ride on the Hike & Bike Trail. Have a great Sunday! :)
    htt... read more

  17. FIT
    great Yin Yoga 00:51

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

  18. VELO
    great Cooldown Ride 3.12 mi 00:16 11.7mph pace

    Short neighborhood loop to spin the legs out a bit after running.

  19. RUN
    great LSD 14 mi 02:27 10:28 pace

    Went out just before sunrise, not quite as early as I wanted to, hoped to make 12 miles, ended up going 14, longest since Gusher Marathon in March. A couple degrees cooler this morning with slight... read more

  20. FIT
    great Yoga ~ AM Practice 00:25

    Nice wakeup yoga session, "AM Practice," with Clara Roberts-Oss. :)