NOV 29, 2017 WAWA: “Drop it like it’s hot…drop it like it’s hot!”

Recognize the song from this week’s WAWA title?  You probably thought you’d never see Snoop Dogg quoted in a WAWA update, right?

Colder temps have arrived to Charlotte…just in time for the holiday season!  But the during the holiday season, we’re also more likely to put on those extra pounds….so don’t let your exercise regimen slip away!

This week, we’re going to do a negative splits workout at Freedom Park.  We’ll meet outside the Cornwell Center, per normal at 5:45 am.  Then it’s an easy jog of about 1 mile down to the Princeton Ave entrance to Freedom Park.

Next we’ll do one easy lap around the lake.  Distance around the lake is 1 km.  The initial lake run will give everyone a sense to the distance.  One catch is that I’ll ask you to track your time going around the lake.

Our main workout set will consist of 5 more laps around the lake, with emphasis on dropping your interval time each subsequent lap.   That initial lap will serve as your starting amount….your “baseline“.

The “dropping” amount each lap is completely up to you but here’s my challenge:

  • First lap:  Drop 15 seconds from baseline
  • Second lap:  Drop 10 seconds from 1st lap
  • Third lap:  Drop 5 seconds from 2nd lap
  • Fourth lap:  Drop 5 seconds from 3rd lap
  • Final lap:  Drop 5 seconds or “match” time from 4th lap

Those 6 kilometers around the lake will be about 3.7 miles.  1 mile easy pace back to the Cornwell Center when we’re done.

Total distance is about 5.5 miles.

Morning temps will be low 40’s so dress accordingly.

See you outside the CC at 5:45 am!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart