SEP 25, 2019 WAWA: Highway to Hill (Repeats)…..!

We’re continuing to build our running at this week’s WAWA, adding a nice hill-repeats workout.  Gentle run to Hillside Avenue in Myers Park.  Runners will be challenged to tackle five to eight “repeats” up and down Hillside Avenue between Chelsea Drive and Selwyn Avenue.

The “TO” route will be an easy-pace from the Cornwell Center, down Wellesley Ave, across Queens Road West, then left onto Sterling Road…..wind around Sterling all the way to Croydon Road.  Turn right and then right again onto Hillside Avenue.  Stop at the intersection of Hillside and Chelsea.

Main Workout:  Five to Eight sets depending on ability

On the final set, runners will NOT go back down hill.  Gather at the top for the easy jog back to the Cornwell Center.

The “BACK” route is simply left down Selwyn Avenue until we reach the Cornwell Center.

Gather outside the front entrance to the Cornwell Center, ready to go at 5:45 am.

Weather will be a “cool” 65 degrees and dry.  Please don’t forget to wear reflective gear and/or headlamps.

See you then!

WORKOUT Leader: Mike Lenhart

DEVOTIONAL Leader: Mike Lenhart

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SEP 18, 2019 WAWA: Three Churches Run

We’re bringing back one of my favorite run routes this week…one that we haven’t done in nearly 2 years!  It’s a great route for both current runners looking for distance as well as new runners looking to establish some sort of baseline.  Route(s) will call in mind three landmark churches in our neighborhood:  Myers Park Baptist, Myers Park Presbyterian, and Myers Park Methodist.  The course will be somewhat “plug and play”, meaning you’ll get to pick your own distance for this WAWA.  We’ll start at 5:45 am….and everyone should be done by 6:25 am for cool down and devotional.

Here’s the workout:

First Loop (everyone does):  Starting at The Cornwell Center (CC), participants will run down Selwyn Avenue towards Myers Park Baptist Church (MPBC), turning around at the intersection of Queens & Selwyn.

Once participants return to The Cornwell Center, they’ll immediately head back towards MPBC, go past the Baptist church and continue towards Myers Park Presbyterian Church (MPPC).  At the intersection of Queens & Oxford, runners will turn around and head back to The Cornwell Center.

Finally, runners will again turn around in front of The Cornwell Center and head back up Selwyn/Queens, this time running towards/past Myers Park Methodist Church (MPMC).  At the intersection of Queens & Providence, runners will complete the last loop heading back to The Cornwell Center.

Total distance on the three church run for the first loop is 2.5 miles.

Second Loop (runner’s choice):  Using the distances below, runners will choose their route for the second loop.  For example, here’s a few options:

-Run past Baptist & turn around at Methodist then back:  0.80 miles total

-Run past Presbyterian & turn around at Methodist then back:  1.2 miles total

-Run past Baptist & turn around at Presbyterian then back:  0.6 miles total

-Out and back to Methodist twice:  1.3 miles total

Or you can simply repeat the three churches for 2.5 miles total on the second loop!

Distance diagram:

Cornwell Center < —— > Myers Park Baptist (0.15 miles)

Cornwell Center < —– >  Myers Park Presbyterian (0.45 miles)

Cornwell Center < —– >  Myers Park Methodist (0.65 miles)

Take a minute ahead of time to plan out your second loop!

Cool Down / Devotional at 6:25 am in front of the Cornwell Center.

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

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

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SEP 11, 2019 Devotional: Thinking about “last nights”….

WAWA kicked back into high gear this morning in a very hot and humid way!  I might still be sweating!  Good workout and hoping to see more folks as the seasons change….and interest grows!

I told the group this morning that I had all summer to think about my first devotional when we reconvened.  I had been going down the path for a few weeks about sharing a “whoa is me” story of my recovery back from shoulder surgery, my self consciousness about gaining 10 pounds while experiencing limited activities, and, of course, not being able to hit the golf course for four months.  But last night it hit me that maybe that wasn’t really the message I wanted to share.

I came across a meme earlier on September 10th, that said the following:

“18 years ago today, 3,000 people would be spending their last night with their family.  Think about that for a second.”

I took longer than a few seconds to ponder that reality.

For the past several years, many have asked “where were you on 9/11?”

For me, I was working for IBM in Atlanta, and was in a software planning room with a couple other colleagues as we were going through some tasks on a project for The Home Depot.  I recall when the first plane hit the World Trade Center, I like many thought it was a small twin-engine plane that had lost its way or come under distress.  Soon, however, the world knew the grim reality of the day.

Our world was never again the same.

Fast forward to my summer, I shared with this morning’s runners about a funeral I attended about a month ago in Atlanta.  A dear friend, wonderful husband and wife with twin boys less than a year old….the mother laid down to take an afternoon nap … and never woke up.


And just this week, a friend from my Friday morning men’s group, sent me a text and shared his sad news about his father in law’s passing.

Few things in life are certain; death is certainly one of them.  I hate it.  I’m scared about it.  I don’t want to lose those close to me who I love dearly.

But what am I doing about it?  What are….you….doing about it?

When I lay my head down to rest at night, I rarely think about my salvation.  Am I going to heaven?  Am I certained to get there?  Will God give me a pass because I’m “mostly a good guy?”

What am I doing to ensure that will happen?

36 “But concerning that day and hour no one knows, not even the angels of heaven, nor the Son, but the Father only. 37 For as were the days of Noah, so will be the coming of the Son of Man. 38 For as in those days before the flood they were eating and drinking, marrying and giving in marriage, until the day when Noah entered the ark, 39 and they were unaware until the flood came and swept them all away, so will be the coming of the Son of Man.

Matthew 24: 36-30

I know very little about the 3,000.  And I know little about my friend’s father in law.  As for my friend from Atlanta, she lived her life both outwardly and inwardly as God would want her to live.  She continues to be one of my heros today.  While her passing was untimely by our earthly standards, her preparations for salvation were always reverent.

I want to do a better job in my own preparations.

My prayer this week, as we lean forward into a new season of WAWA is that we live our days to the fullest, yet as God would want us to live.  May we be an example to others that we are prepared for salvation. And in doing these things, may we not be worried, for the invitation to our Father’s kingdom awaits us.


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SEP 10, 2019 WAWA: At long last….WAWA returns!

After a summer break that included shoulder surgery recovery for yours truly, and vacations for many of you…..we’re kicking off another WAWA “season” this Wednesday at 5:45 am outside the Cornwell Center.

This week’s interval run is perfect for starting out a new season of running:


Planned route is along Roswell Street, behind the Cornwell Center.  Runners will run at their own pace along a prescribed interval time….1 min, 2 min, 3 min….

First Set:  1 min out, 1 min back

Second Set: 2 min out,  2 min back

Third Set: 3 min out, 3 min back

Fourth Set: 3 min out, 3 min back

Fifth Set: 2 min out, 2 min back

Final Set: 1 min out, 1 min back

Goal is to maintain or negative split your “back” route.  Slightly challenging as the out route is slightly downhill and the return is slightly uphill!

Cool down after the final set is an easy pace “loop”: Roswell, Wellesley, Selwyn/Queens, and Roswell again.

Main sets are a total of 24 minutes of running.

As a reminder, this time of year, our runs are mostly during darkness.  Runners are recommended to wear reflective gear and/or vest.  Headlamps are also a great addition!  Here’s a couple examples I’ve purchased from Amazon:

Reflective Vest


Weather temps will be 71 degrees F and clear.  Humidity will be 92%!

See you on Wednesday morning!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader: Mike Lenhart


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