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 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:

Workout:

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

Headlamp

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

Peace!

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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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