6612 total / 155 in 2016

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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  • 29 miles
  • 04:33 time
  • 4974 calories
  • 5 workouts
  • This Week time period


  1. RUN
    alright TGIF Longest Run 14 mi 02:15 09:39 pace

    Long run this weekend called for 14 mile, which makes my longest run ever! Had to judge some high schoolers in Mt. Jackson today and got done early. So headed out from the school and set out for ... read more

    • Jamey W.
      Jamey W.

      nice work Vern! Glad to hear you got it in early and it's done. Jason and I are going in the morning. You're welcome to double that 14 up!

      about 14 hours ago Like

    • Leslie K.
      Leslie K.

      Way to get it done and glad you made it out safely!

      about 14 hours ago Like

    • Nancy K.
      Nancy K.

      congrats on a new distance earned!

      about 11 hours ago Like

    • Jason W.
      Jason W.

      Great run and nice mileage!

      about 10 hours ago Like

  2. RUN
    great Thursday Easy 3.12 mi 00:30 09:31 pace

    Lisa H. was home early so we got a run in together today! Enjoyed it a lot! Surprisingly cooler than I thought, but I loved that also!

  3. RUN
    great Manassas Loop 4 mi 00:37 09:20 pace

    Easy run around Manassas including my normal loop and a little in the Battlefield. It was wet!

  4. RUN
    good Manassas Loop 3 mi 00:27 09:05 pace

    Easy Manassas Loop today. Nice out there!

  5. RUN
    great TM Repeats 5 mi 00:44 08:45 pace

    Headed to the TM for repeats today.

    1/2 Up (9:14)
    3 x 1 mile (8:34, 8:27, 8:20)
    1/2 Down

    Felt great!

  6. RUN
    great Easy Two 2 mi 00:19 09:31 pace

    Easy 2 miles out Shady Elm this afternoon. Tops off my highest mileage month to date...126.5 miles!

  7. RUN
    great WS #5 Pre-Race 8 mi 01:14 09:18 pace

    Jamey W. and I met early to get in a longer run. Needed 8 today so we ran the course twice and then ran into Strasburg for a loop and back. Ed ran part of this with us. Chilly morning but warmed... read more

  8. RUN
    good TGIF Reston 2.11 mi 00:19 09:11 pace

    Have a side job to look at so hits the streets of Reston for a out n back. Easy run felt great! See you tomorrow at Winter Series #5!

  9. RUN
    great Shady Elm Out n Back 3 mi 00:27 08:57 pace

    Headed out Shady Elm after work and a dentist appointment. Another near perfect day, so made this one a progressive


    Loved it!

  10. RUN
    Springdale Out n Back 4 mi 00:36 08:58 pace

    No class again today so came home and headed out Springdale for my midweek longer run. Felt great and the weather was near perfect. Hands are a little chilly though.

  11. RUN
    great Easy TM 3 mi 00:28 09:13 pace

    No school this evening so home to the TM. Easy run today and glad for that, legs are heavy. But made it through.

  12. RUN
    great ZTZ TM Repeats 4 mi 00:35 08:47 pace

    Hit the TM this afternoon for a little speed workout.

    1/2 Up @ 9:14
    4 x 1/2 @ 8:20, 1/4 recoveries @ 9:14
    3/4 Down @ 9:14

    First one felt rough but after that they felt good.

  13. RUN
    great Snow Day #2 4 mi 00:37 09:15 pace

    Headed out Shady Elm for today's run. Beautiful out there today! Loved every minute of it and only took 1 fall :). Today puts me over 33 miles for the week, highest week ever! Down week com... read more

  14. RUN
    great Snow Day Long Run 12 mi 01:57 09:43 pace

    With all the snow the training doesn't get a snow day. So headed down to the TM for a long run. Made it a little progressive.

    6 @ 9:50
    3 @ 9:41
    3 @ 9:31

    Felt good but sure is boring runnin... read more

    • Jason W.
      Jason W.

      Right on. Great work. Couldn't get away from snow to run but maybe tomorrow long on TM. Rack up those miles

      13 days ago Like

    • Nancy K.
      Nancy K.

      Nice run for being on the dreadmill!

      13 days ago Like

  15. RUN
    great TGIF TM 2 mi 00:18 09:13 pace

    Easy TM run after getting home from work. Enjoy the snow! I know I will!

  16. RUN
    great Easy TM 3 mi 00:28 09:13 pace

    Easy TM run after work and getting home a little later from a haircut. Felt relaxed.

  17. RUN
    great Manassas National Battlefield 5.2 mi 00:48 09:19 pace

    Nice stroll through the Battlefield today before class. Had to get a mid-distance in today and I love the 5 mile loop through the battlefield. Can't wait for a snow run this weekend!

  18. RUN
    good Windy Manassas Loop 3 mi 00:28 09:13 pace

    Super windy second mile! Nice when it was at my back though. Other than the wind loved it.

  19. RUN
    great ZTZ Repeats 4 mi 00:35 08:46 pace

    Hit the TM this afternoon for some repeats.

    8:00 Up (9:14)
    12 x 1:00 on (8:00)/ 1:00 off (9:14)
    4:04 down (9:14) to get to 4 miles

    Did these in new kicks also! Felt great!

  20. RUN
    good Snow Day! 4 mi 00:36 09:03 pace

    Awesome run in the snow this afternoon! Loved it!

    Today puts me over 30 miles for the first time ever in a week! 50k training is tuff! Only up from here!