SEP 26, 2018 WAWA: “Booty Loop with a Sterling Twist!”

Many around Charlotte know about the famous “booty loop” around Myers Park.  Our workout this week will generally follow that route, except we’ll expand out slightly along Sterling Road.  Don’t worry….that extension only adds about a half-mile to the normal Booty Loop run.

The extension adds Sterling Road and Queens Road East to our run.

No problems!  Planned distance is 3.8 miles.

Meet outside the Cornwell Center at 5:45 am.  We’ll step off shortly thereafter.  Easy pace.

Weather will be cooler; temps in upper 60’s…with no chance of rain.  Sunrise is at 7:15 am so plan accordingly.

See you in the morning!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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SEP 19, 2018 WAWA: “Hill Repeats on a NEW Hill”

The rain from the past few days has finally ended so we have an easy paced, 5-mile run planned for this week.  We’ll travel along Princeton Ave, to Willow Oak Road, then turn left down Devon Drive.  This is our NEW hill!

0.15 miles long with about 65 feet of elevation change.  We’ll tackle the Devon hill 4 times.

Heading back to the Cornwell Center, taking an easy pace up Brandywine Road (another hill), then left along Selwyn Avenue, back to Cornwell.

Map of the planned 5.0 mile route is at this LINK.

Meet out front at 5:45 am.  Cooler temps at 67 degrees in the morning.  Sunrise is trending later now, scheduled for 7:10 am.

See you then!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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SEP 12, 2018 WAWA: “Planting Seeds with Intervals”

For this week’s WAWA, we’re continuing to build up our “base” running.  Last week was stairs and stretching.  This week, we’re focused on intervals.  The goal this week is to plant some early seeds as we continue with the build phase.  Here’s the plan:

The Workout:

After the warm-up, participants will go behind the Cornwell Center for a “run at your own pace” workout.  Here’s the catch:  You will need to pay attention to your pace, time and distance.

Everyone will take off running at a moderate pace along Roswell Road, behind the Cornwell Center, heading west towards Queens Road West.  Run for 1 minute, then turn around and backtrack towards the Cornwell Center for a minute again.  The goal is to finish exactly back at the Cornwell Center at the same pace.

Next, turn around and head back down Roswell Road.  This time your “interval” is 2 minutes out and 2 minutes back.

Third interval is 3 minutes out and 3 minutes back.

Fourth interval is 4 minutes out and 4 minutes back.

After the 4 minute interval, we’ll go back down the pyramid with a 3 minute, a 2 minute, and a final 1 minute interval.

Remember, the goal is to “hit” your turnaround points behind the Cornwell Center on the designated minute interval.

Total running in this week’s workout is 32 minutes.

Hurricane Florence continues to churn off the NC coast…so out weather will remain overcast and probably a bit windier for the run.  No rain is expected….yet.  And temps will be in the lower 70’s.  Sunrise isn’t until after 7:00 am, so please wear something reflective and/or headlamps if possible.

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

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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SEPT 5, 2018 WAWA: “Short and Tall Stacks….and we’re NOT talking Pancakes!”

Finally….after a month of rest and recovery, we’re easing back into WAWA this week!  I’ve designed a workout this Wednesday that should ease us back into WAWA form!

Some stairs….and some stretching…..that’s the format!

Meet outside the Cornwell Center just before 5:45 am.  Please grab or bring a yoga mat with you.

Workout:

Initial Stretching (5 min):

-Easy jog over to “short stack” parking deck, climbing to the rooftop and stretching for about 5 minutes.

Stairs Set (20 min):

-Down 1 short stack stairwell, up/down 1 tall stack stairwell, then back up 1 short stack stairwell.

-Down 1 short stack stairwell, up/down 2 tall stack stairwells, then back up 1 short stack stairwell.

-Down 1 short stack stairwell, up/down 3 tall stack stairwells, then back up 1 short stack stairwell.

-Down 1 short stack stairwell, up/down 2 tall stack stairwells, then back up 1 short stack stairwell.

-Down 1 short stack stairwell, up/down 1 tall stack stairwell, then back up 1 short stack stairwell.

Stretching Set (15-20 min):  Back on the roof of the short stack parking deck!

Leg Swing
Standing Hip Circle
Balancing Hip Hinge Opener
Lateral Lunge
Windmill
Frog Pop
Thoracic Reach
Rockstar
Down Dog Hip Opener
Lying Hip Rotation
Piriformis Stretch
V-Sit Hamstring Stretch
Spinal Twist
Happy Baby
Stomach Spinal Twist
Child’s Pose
Lunge Hold
Cat Cow
Down Dog Hip Opener

Then, we’ll roll up our mats and take an easy jog back to the Cornwell Center!

See you in the morning!  Weather will be overcast, with temps in the lower 70’s.  No rain in the morning forecast.

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

 

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JULY 18, 2018 WAWA: “Continuing the Summer Stretch Slow-down”

Last week’s focus on stretching and recovery was welcomed with great reviews, so we are going to continue with one more week of the same.  Meet at the Cornwell Center shortly before 5:45 am for the “Strength & Stretch” class.  Non Cornwell members can ask for a Guest pass at the front desk (so long as you haven’t used one already this year).

We’re planning to be back on the roads next week, easing back into our running schedule.

See you in the morning!

WORKOUT Leader:  Mike Lenhart (Hannah leading the Stretching class)

DEVOTIONAL Leader:  Mike Lenhart

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July 11, 2018 WAWA: “Stretching our Legs…..and arms, and neck, and back, and….”

It’s been a couple weeks since we’ve ran as a group, and I noticed during today’s boot camp class that several folks are feeling a little bit “tight”.  Injuries can create havoc to our weekly runs…so I’m taking us down a different path, figuratively speaking, this week and encouraging WAWA participants to join me for the 5:45 am “Stretch & Strength” class in the Cornwell Center’s yoga studio.

If you are not a Cornwell member and want to participate, please check in at the front desk and sign up for a Guest Pass.

After this week, we’re back on the streets….but this week, I want to get many familiar with the basics of proper stretching before, during and after workouts.  Think of it as an investment towards many more WAWA’s ahead!

See you then!

Peace!

WORKOUT Leader:  Mike Lenhart / Sean McGeehan

DEVOTIONAL Leader:  Mike Lenhart

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JUN 13, 2018 WAWA: “Half-Dozen AND then One More!”

Time for some hill repeats into our weekly run rotation!  Blowing off the dust from a workout we did on Dec 31st last year….and it was a very COLD morning that day!  Tomorrow morning won’t quite be a complete opposite end of the temperature spectrum, but it will be much warmer than it was back in December.

Morning temps expected to be around 67 degrees, mostly cloudy but no chance of rain.  Sunrise is planned for 6:10 am.

Half-dozen hill repeats on tap for the morning, about a mile into our route.  And those six babies will equal two miles by the time we’re done!  Quarter mile uphill; quarter mile downhill.  Six times!

Then the final mile and a half will take us back to the Cornwell Center, with a steady climb the last three-quarters of a mile!

Don’t worry.  You can do this!  Run route is at this —–> LINK

Total planned route is about 4.6 miles.

Gather outside the Cornwell Center at 5:45 am.  See you then!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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