MAY 1, 2019 WAWA: “Self-Directed Running on Tap!”

We’re “leaderless” this week (or should I say…”you’re leaderless this week”) since Coach Mike has a prior commitment.  Recommended running workout posted below.

Then, for the next 6 weeks, Mike will be recovering from shoulder surgery, including wearing an arm sling.  Workouts will be posted and good chance Mike will be there for sending off runners, and greeting them upon return for devotional.

This week’s recommendation is interval training along Roswell Street behind the Cornwell Center.

First Set:  Run out 1 minute, then return 1 minute.

Second Set:  Run out 2 minutes, then return 2 minutes.

Third Set:  4 minutes, 4 minutes

Fourth Set:  3 minutes, 3 minutes.

Fifth Set:  2 minutes, 2 minutes

Final Set:  1 minute, 1 minute.

Goal is to hit your same split time out and back!

Take no more than 30 seconds rest in between sets.

Good luck!

WORKOUT Leader:  Self-paced

DEVOTIONAL Leader:  Mike Lenhart (posted later)

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APR 24, 2019 WAWA: “Splits on Freedom”

Back at it this week after last week’s Spring Break…..break!

Planning just around 4.0 miles in this week’s workout.  We’ll start at the Cornwell Center, easy jog down to the Princeton entrance to Freedom Park.  The main set consists of 5 laps around the lake with the goal of negative-splitting from the previous lap.  Each lap is about 1 kilometer….so the main set is just over 3 miles.

I’ve got a shorter route back to the Cornwell Center, getting us back “home” maybe slightly over 4.0 miles.

Meet outside the CC at 5:45 am.  Temps will be exceptional at 60 degrees F at 6 am!  Dress accordingly.  Remember it’s still dark out that time of the day.

See you then!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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Spring Break = WAWA Break!

No WAWA planned this week.  Many of our runners are out of town as the Charlotte-area has Spring Break for a couple of the school systems.

We’ll be back at it next Wednesday, for sure!

Enjoy the time off to rest!  Happy Holy Week…..Celebrate God’s gift of the Resurrection!

Peace!

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APR 10, 2019 WAWA: “We Need This!”

Weather has been very unpredictable in Charlotte the last several weeks, BUT tomorrow looks great!  Temps in upper 50’s with no rain planned.

We’ll knock out a run through Eastover….route is TBD.  Plan on a good 4.0 – 4.5 miles and a comfortable pace.

See you in the morning!  We need a good run this week!  Reminder…bring reflective gear and/or head lamps!

Gather outside the Cornwell Center at 5:45 am, ready to go!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader: Mike Lenhart

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APR 3, 2019 WAWA: “Snow Today, Gone Tomorrow!”

Charlotte got a light dusting of SNOW on Tuesday….crazy!.  No accumulation but I’m dialing up a “fire and ice” workout this week.  “Fire” is the exercise effort in the heated stairwell at Queens University; “ice” is the exercise OUTSIDE the stairwell in the adjacent alley.

Here’s the workout details:

-Meet outside the Cornwell Center ready to go at 5:45 am.

-Easy jog over to Queens, across the street from the Cornwell Center.

-First Set:  Up/Down stairwell, then down and back once in the alley.

-Second Set:  Up/Down stairwell twice, then down and back twice in the alley.

-Third Set:  Three times up/down and three times down and back.

-Fourth Set:  Back to two’s.

-Fifth Set:  Back to one’s.

Dress warm.  Temps in the morning will be hovering near 40 degrees F.  We’ll shed some outer-wear inside the stairwell and “grin & bear it” for the sprints in the alley!

See you outside the Cornwell Center at 5:45 am, ready to roll!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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