“Welcome to July!” NOTE: Gather at 5:55 am in the parking lot across the street from Myers Park Country Club on Roswell Avenue. We’re back to run focus! After stretching, we’ll run approximately three-quarters of a mile to Myers Park high school. Running will be done “indian file” to the high school track. The main workout will be running stairs “up and down” one of the bleachers, then running once around the track (400 meters). Rest and repeat. We’ll do this a total of 6 times. We’ll leave the track and run the three-quarters of a mile back to Roswell Avenue for core work, stretching, and Rev. D Mac’s devotion. Total running distance is 3 miles. Bring your water bottles, as we’ll carry them to the track.

Read more "JUL 1, 2015 WAWA: Stairs & Track Workout"

Here’s the WAWA plan for tomorrow! I promised less running this week and more circuit-based exercises. Tomorrow’s workout will be 45 minutes as shown, then 10 minutes of core-abs work. Rev. Derek J Macleod will lead our huddle devotional. NOTE: I’ve measured the distance between the Wells Fargo branch and Harris Teeter store as approximately 200 meters. We’ll incorporate that “route” for the short runs included in the circuit. Please meet in the parking lot behind the Outreach Center. Don’t forget your water bottles! 6 am start time!

Read more "JUN 24, 2015 WAWA: Outdoor Circuits"

Initial stretching then light jog down Providence Road, left on Hopedale Avenue, then left on Queens Road West to bottom of the hill. Main workout is hill repeats to top of hill where Queens Road West meets Queens Road. Distance is approximately half-mile to top of hill. Run uphill route at pace to hit anaerobic zone then recover back to aerobic zone on downhill portion. Repeat 2 or 3 more times. We’ll jog back as a group to the Outreach Center. Secondary workout upon return will be a couple core strengthening exercises, stretching and cool-down.

Read more "JUN 17, 2015 WAWA: Hill Repeats"