APR 18, 2018 WAWA: “Suicide Hill Repeats on BBQ Hill”

Great run planned this week!  Longer total distance but about a third of it is for hill repeats.

Segment 1:  Run from Cornwell Center to bottom of “BBQ Hill” (behind Midwood Smokehouse/Park Road Shopping Center “Back Lot”):  2 1/4 miles

Segment 2:  Hill repeats.  Run half way up hill, then back down.  Run 3/4 way up hill, then back down; run all the way to top, then back down.  Three times.  Last time up to top do not go back down the hill.  2 miles of repeats

Segment 3:  Return back to Cornwell Center along a 1.5 mile route.

Total distance is:  5.75 miles

Run route at this LINK:  http://www.mapmyrun.com/routes/fullscreen/2016149788/

Runners may shorten the number of hill repeats if necessary to reduce the total mileage.

Weather will be mid 50’s with about a 7 mph wind.  Great running weather!

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

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

 

 

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APR 11, 2018 WAWA: “Running Like a Stallion”

This week’s running workout is our first in two weeks due to Spring Break / Easter Break here in Charlotte.  By popular demand, we are charting a course through the Eastover neighborhood.  Our route is approximately 4.0 miles, but that might change pending Burt Phillips’ participation!  : -)

Here’s the planned route:  ROUTE LINK

Meet outside the Cornwell Center ready to go at 5:45 am.  Weather will be great!  Slightly overcast by 50 degree temps.

Join us.  You’ll be glad you were “there”….I promise!  Unleash your inner stallion.  All “types” of horses welcome!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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MAR 28, 2018 WAWA: “Cruising Through Holy Week Run”

Easy-paced run planned for this week.  Distance is approximately 4.5 miles, but we’ll start and finish together as a group.  If there was ever a run for you to join….then this is it……I promise!

Meet outside the Cornwell Center at 5:45 am ready to go.  Temps will be near 50 degrees F in the morning with no chance of rain.  Sunrise is at 7:16 am ET so wear something reflective and/or a headlamp.

Here’s the ROUTE if you’re interested.  And tomorrow’s devotional at the end of our run will be titled the “Legacy of Easter“.

See you in the morning!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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MAR 21, 2018 WAWA: “Running to the Mint”

This week, I’m passing the run lead responsibilities “baton” over to Burt Phillips, who commented earlier that he wanted to run through the Eastover neighborhood again….then he quickly followed up saying, “I have another hill I want to show you…”.  I suspect, the Mint Museum will again be along our route.

So with some trepidation, I’m playing the role of “WAWA follower” tomorrow!

Our distance should be somewhere between 4.5 – 5.0 miles.  We might break into two pace groups as a handful are on the “recovery train” from earlier injuries.

Come join us this week!

Weather will be lower 40’s and a little damp from expected overnight rain.  But skies will be dry by the time we hit the streets.

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

WORKOUT Leader:  Burt Phillips

DEVOTIONAL Leader:  Mike Lenhart

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MAR 14, 2018 WAWA: “Back to the Track”

I looked on the website and saw that we haven’t done an outdoor track workout since last summer!  Can you believe that??

So….outdoor track workout it IS for tomorrow morning!

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

Temps will be a crisp 30 degrees in the morning!  Clear and dry, however.  Good, o’ Canadian spring weather!

Here’s the workout:

-Easy jog from Cornwell Center to AG Middle School track.

Route:

Wellesley Avenue to Roswell Road
Roswell Road all the way to Colony Road
Colony Road past Myers Park High School
Turn right into gate for AG Middle School track just past Selwyn Elementary School
Distance = 1.75 miles

-Main Workout at the track:

Warm Up Set: 1 lap around track at moderate pace

Main Set:  6 laps around track at 5k race pace
-Sprint the straight-aways; jog the curves
-Negative split each straight-away from the previous one
-Participants will sprint a total of 12 straight-aways

Cool Down Set:  1 lap around track at moderate pace
Distance = 2.0 miles

-Easy jog back to the Cornwell Center

Same route as before, only in reverse
Distance = 1.75 miles

TOTAL workout distance = 5.5 miles

WORKOUT leader: Mike Lenhart

DEVOTIONAL leader: Mike Lenhart

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MAR 7, 2018 WAWA: “The Long and Short of Things”

Two run routes planned for this week’s WAWA.  The long route is just under 6 miles and the short one is 4.5 miles.  You choose in the morning!  We’ll start together for the first couple miles before the shorter route folks peel off.

Here are the routes:

LONG ROUTE

SHORT ROUTE

Cool temps in the morning, hovering just above 40 degrees.  Sun comes up at 6:46 am.  Don’t forget daylight savings is this weekend, meaning we’ll definitely be running in the dark for the next few months.

Tomorrow’s devotion is going to focus on “being neighborly”….so in that regard, invite a “neighbor” to join us in the morning!

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

WORKOUT Leader:  Mike Lenhart

DEVOTION Leader:  Mike Lenhart

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FEB 28, 2018 WAWA: “Building Stairs”

This week, we’re taking a break from the “streets” and getting in some stair work!  So, if you’ve been reluctant to join us because you’re “not a runner”, then this is the week for you!

Meet outside the Cornwell Center per usual at 5:45 am.

We’ll jog across the street to Queens University to the taller of the two parking deck stairwells.

Here’s the workout:

There are six landings in the larger stairwell, I think.  We’ll run up to the first landing, then back down,  Then run up to the second landing, then back down; then up to the third, and back down.  All the way until we hit the final landing, and all the way back down.

But…wait…there’s more!

After finishing the final “up and down”, we’ll exit the stairwell and do one lap around the Myers Park Traditional track.

Finish at the base of the stairwell.  And that’s the first set!

We’ll repeat two more times, as time permits!

Cooler temps in the morning EXCEPT for the stairwell, which is always heated.  Plan accordingly.

Temperatures expected to be around 41 degrees F outside when we start.  Sunrise is at 6:45 am.

See you in the morning!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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