OCT 28, 2015 WAWA: Super Scary Sprints!

It’s Halloween week….and that got me thinking about all my favorite scary movies….can you recall the main villains from the Friday the 13th movies (“Jason”), the Halloween ones (“Michael Myers”), or even the Nightmare on Elm Street series (“Freddy Krueger”)?  So, for this week’s WAWA, I want you to imagine that one of those bad guys is chasing you….got that image?  Okay….for our run-focused workout, we’re going to be doing sprints, keeping in mind one of those villains is nipping at your heels…maybe literally!

Here’s the WAWA:

Meeting Location:  Myers Park Presbyterian Church (MPPC) parking lot off Oxford Court.

Stretch and warm-up followed by light job from parking lot to our sprints starting location just beyond the intersection of Queens Road East and Roswell Avenue (approximately 0.5 miles from the MPPC parking lot).

The Workout, Part 1:

This stretch of road is generally traffic-free in the mornings.  I’ll have 100 meter, 200 meter, 300 meter, and 400 meter distances marked out and designated by cones.  Our sprints are as follows:

100 meter sprints (4 repetitions)

200 meter sprints (3 repetitions)

300 meter sprints (2 repetitions)

400 meter sprint (1 repetition)

400 meter sprint (1 repetition)

300 meter sprints (2 repetitions)

200 meter sprints (3 repetitions)

100 meter sprints (4 repetitions)

TOTAL distance = 4,000 meter (approximately 2.5 miles)

The Workout, Part 2:

After the sprints workout, we’ll continue down Queens Road East, turn right onto Queens Road West (QRW), go all the way down QRW, make the hard right turn at the bottom of the hill, then right up Sherwood Avenue, left on Queens Road, and (finally) right onto Oxford Place.  “Part 2” of the workout is another 2.5 miles, but not at “sprint” pace.

TOTAL RUNNING WORKOUT:  Approximately 5.0 miles

Cool-down and Devotion back at MPPC.

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

 

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