4656 total / 95 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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  • 15 miles
  • 02:24 time
  • 2558 calories
  • 6 workouts
  • This Week time period


  1. RUN
    great WS #5 Stickman's Prerace 3 mi 00:28 09:28 pace

    Jamey W. and I headed out this morning at 6:30 to run the course. It was a cold one but after the first half mile it felt better and turned out to be a great morning.

    After the run we headed ov... read more

    • G Matt S
      G Matt S

      I dunno how you managed to melt the ice and snow but you did a great job! Great tunes before and after too. Thx for another great WS event.

      about 15 hours ago Like

    • Alex Lane I.
      Alex Lane I.

      Well done again today Vern !!!

      about 12 hours ago Like

    • Sherrie M.
      Sherrie M.

      Excellent race set up, directions, and course! All the preparation you all do makes it effortless and I thank you!

      about 11 hours ago Like

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

    Just a short stroll on the TM after work.

    See everyone tomorrow! Bring some warm clothes it looks like a cold morning! Love it!

  3. RUN
    great Thursday Deuce 2 mi 00:19 09:31 pace

    Just a short run on the TM after work. Felt sluggish today for whatever reason.

  4. RUN
    great Manassas Loop 3 mi 00:29 09:33 pace

    Normal Manassas loop. Felt great today and the run felt easy which is always a good thing. Near perfect weather also. Blues skies and 36 with just a little wind. However the wind did pick up a ... read more

  5. Fun trail run scheduled for Sunday if anyone is interested. I know a few from Winchester are going and I am planning on going. On my Wednesday turf! read more

  6. RUN
    great Tuesday TM 2 mi 00:19 09:31 pace

    Nice easy TM run.

  7. RUN
    great Snow Day 3 mi 00:30 09:54 pace

    Took the day off to avoid the headaches of driving to work and from work. So decided to head out for a midday run in the snow.

    Left the house and headed up Shady Elm and back. Roads were pretty ... read more

  8. RUN
    great DC National Zoo Loop 5.28 mi 00:52 09:45 pace

    Today I had a Ragnar Ambassador's event in DC. So left the house around 7:30 and had to be at the Pacers Running store by 9:30. I knew finding a parking spot might be a problem so gave mysel... read more

  9. FIT
    great Body Renew TNT 02:00

    Lisa H. and I headed over to the gym for TNT class that started at 8 am. It is an hour long class that works all your muscles. Biceps, Triceps, Squats, Lunges, Sit Ups, Push Ups, etc.

    After th... read more

  10. RUN
    great Body Renew TM 2 mi 00:20 09:45 pace

    Lisa H. and I headed over to the gym this morning for a long workout!

  11. RUN
    great TGIF TM 2 mi 00:19 09:31 pace

    Jumped on the TM after work for a short run. Hoping we get some good snow for a nice snow run tomorrow morning!

  12. RUN
    great Middletown WS Preview 3 mi 00:28 09:18 pace

    Marisa V. and I had a meeting in Middletown with the Mayor. So I got there early and ran the course. Marisa wasn't able to get there in time to join so ran solo. Beautiful day and really l... read more

    • Sherrie M.
      Sherrie M.

      Ya'll always check out the course before we run and this time even earlier than normal! Nice pace too :)

      9 days ago Like

    • Amy F.
      Amy F.

      Sounds awesome Vern - great job!

      9 days ago Like

  13. RUN
    great Millbrook Loop 3 mi 00:29 09:35 pace

    My normal Manassas routine was cancelled for this evening so stopped by Millbrook again today for a easy run. Felt great!

  14. RUN
    great Post run Recovery 0.5 mi 00:05:03 10:05 pace

    After I finished the fast run I needed to get a little cool down in so I headed back out for a run around the school followed up with a little walk.

  15. RUN
    great Performance Test Tuesday 5 km 00:26 08:27 pace

    Stopped by Millbrook on the way home and decided to run over to Redbud and then back. When I got to about 3/4 mile Matthew L. came zooming past...but I must have robbed a little of that speed from... read more

  16. FIT
    great Gym Row 00:10:00

    After the TM I jumped on the row machine and did 10 mins.

    After the row did some upper body workouts on the weight machines and then we did 5:00 on the Jacob Ladder machine. That was a workout.

  17. RUN
    great ZTZ Progressive 3 mi 00:28 09:24 pace

    Lisa H. and I decided since we were off today to go catch a movie and then head to the gym for a workout. We had planned on heading to Skyline drive but ended up sleeping in.

    So after the movie w... read more

  18. VELO
    great Post TM Brick 00:20

    After my run jumped on the spin bike and did 20 mins. During commercials I stood and during music videos I sat. Haven't been on a bike in a while and I missed it! Great workout!

  19. RUN
    great Sunday TM 2 mi 00:19 09:22 pace

    Kicked up the pace a little from my normal easy pace TM runs. Need to change things up a little so decided a little increase would do the trick.

    Felt great after yesterday's 5 miler.

  20. RUN
    great WS # 4 Pre-Race 4.9 mi 00:45 09:14 pace

    Met up with Jamey and Ed this morning and we headed out to run the course. Got started just after 6 am and the temp was 23. By the time we finished the temp had dropped to 20.

    Surprised how qu... read more