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