4738 total / 177 in 2015

Sub 2:05:00 1/2, Run 5K sub 26:00. Sub 7 min mile at LSM. 70+ miles every month. 1300 miles in 2013

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  • 3 miles
  • 00:28 time
  • 514 calories
  • 1 workouts
  • This Week time period


  1. RUN
    great ZTZ Progressive TM 3 mi 00:28 09:22 pace

    Jumped on the TM after work and ran a progressive. Felt great today!

    Heading downtown for Restaurant week! Make sure you get out and support the local Restaurants!

  2. RUN
    great Sunday Funday 3 mi 00:29 09:31 pace

    Yesterday after the WS race we headed to Sterling for a night out and got a hotel with James and Wendy M. Fun night and had a great time! This morning we got up after sleeping in a little and went... read more

  3. RUN
    great WS #7 Pre-Race 3.11 mi 00:29 09:14 pace

    Jamey W. and I met up this morning at our normal 6:30 start time and headed out for a run. We went down to the river which was really pretty and then up the long hill to the middle school and then... read more

    • Krista F.
      Krista F.

      Vern- will the awards still be top 5 or expanded since the # of runners has been larger? Any master's awards other than 5 year age group? (nudge, nudge)

      3 days ago Like

    • Show 4 more comments...
    • Sherrie M.
      Sherrie M.

      Great job on the race and all pre-race activities! I'm sad too :(

      1 day ago Like

    • Krista F.
      Krista F.

      Vern- Just thought I'd ask since the tenor of the Winter Series has changed a lot over the past decade (numbers have quadrupled, age range has increased, there is a lot less socializing/intimacy, and well, lots of other stuff). Anything to keep women and men over 40 motivated to keep racing and not just running would be great in my book. I've seen so many of my contemporaries (specifically women) drop out of the competition. I'd love to see a GRAND MASTER'S category (something to shoot for).

      1 day ago Like

  4. RUN
    great TGIF Deuce 2 mi 00:19 09:31 pace

    Short run on the TM after work! See everyone tomorrow at WS #7!

  5. RUN
    great SU Loop 3.1 mi 00:29 09:25 pace

    Jamey W. and I had an appointment at Crown Trophy to pick out awards and then we headed over to SU and ran a nice loop. Great buddy run! It felt chilly for being around 37 degrees when we started.

  6. RUN
    great Manassas Loop 3 mi 00:29 09:36 pace

    Just the normal Manassas Loop. Great weather out there today!

  7. RUN
    great Tuesday TM 3 mi 00:29 09:31 pace

    Jumped on the TM after work for a relaxing stroll. Felt great today!

  8. RUN
    great ZTZ Progressive 3 mi 00:29 09:31 pace

    Hopped on the TM after work and decided on a progressive for the day. Haven't been able to do this workout in about a month.


    Felt great!

    • Mike L.
      Mike L.

      Looks like the achilles must be almost back to 100%.

      7 days ago Like

  9. RUN
    great Fruit Loop 4.6 mi 00:50 10:45 pace

    Lisa H. and I headed over to Handley this morning and headed out for a fruit loop route. I had planned on getting in around 5 miles. Roads were in pretty good shape but sidewalks we didn't e... read more

  10. RUN
    great Saturday TM 2 mi 00:19 09:40 pace

    Evening run on the TM after a late afternoon nap! Jamey W. and Melinda W. stopped by earlier in the day around noon. I was about to head down to the TM then but we decided instead to have a few b... read more

    • Jamey W.
      Jamey W.

      no worries, I agree on the couch!!! Three excited kids don't really allow for that though!

      8 days ago Like

  11. RUN
    great TGIF TM 2 mi 00:19 09:40 pace

    Easy Friday run on the TM after work! Enjoyed this one and ready for the weekend.

  12. Daily Mile Bowling night!

    Who's in for a night of bowling? Tuesday March 10 at Northside Lanes. Cheap night and the last time we did this it was a blast! Let me know and I will post someth... read more

  13. RUN
    great Thursday Three 3 mi 00:29 09:40 pace

    Some easy miles on the TM after work. Achilles is getting better each day! Hopefully another week and I can get started on some CB10 training!

  14. RUN
    great Hump Day Loop 3 mi 00:29 09:40 pace

    Great weather today made for a great run! Just the standard Manassas Loop.

    Enjoyed this one and the achilles felt better today which is a plus. Getting better everyday!

  15. RUN
    great Easy TM 2.5 mi 00:25 09:49 pace

    Just an easy run on the TM. Achilles is feeling better but it will take some more time. Keep the stretching and foam rolling it seems to be helping.

    • Mike L.
      Mike L.

      What do you think caused the Achilles tightness? Glad it's getting better.

      13 days ago Like

    • Vern H.
      Vern H.

      The fast run a few weeks ago did it

      13 days ago Like

  16. RUN
    alright ZTZ TM 2 mi 00:20 09:50 pace

    ZTZ TM run after work. Achilles felt a little better but can still feel it. More stretching and foam rolling tonight. Looking like a nice snow day tomorrow so maybe a slow longer run might be in... read more

  17. RUN
    blah TM 2 mi 00:20 10:00 pace

    Still fighting my achilles. Hoping it will get worked out soon. Stretching and trying to go easy on it but not helping much :(.

  18. RUN
    great WS 6 Pre-Race 3.11 mi 00:31 09:50 pace

    Met up early with Marisa V., Jamey W. and Ed to run the course and mark it up as we ran. I got there a little early and drove the course and put out signs and marked the turns so all we needed to ... read more

  19. RUN
    great TGIF 2 mi 00:19 09:39 pace

    Jumped on the TM after work for a short stroll.

    See everyone tomorrow...dress warm it's going to be a cold one! Plan to come to Italian Touch after the race for some pizza!

  20. RUN
    alright Blah 3 mi 00:29 09:40 pace

    Another easy run on the TM. Got it done.