NOV 13, 2019 WAWA: Back to Latta

Heading back to one of my favorite run routes this week; Latta Park, nestled in the Dilworth neighborhood.

Here’s the general run route:

-From the Cornwell Center, we’ll exit right, then run down Radcliffe Ave towards Queens Road West (QRW).

-From QRW, we’ll head out East Blvd to Dilworth Road EAST.

-Turn right on Dilworth Road EAST towards Latta Park.

-Run counter-clockwise around the Park, then exit along Dilworth Road WEST.

-Get back on East Blvd, heading towards QRW.

-Follow QRW uphill to Wellesley Ave. then back to the Cornwell Center.  (NOTE: We’ll probably take Maryland Avenue, parallel to QRW, up to Wellesley due to the sidewalk conditions on QRW.)

Distance is approximately 4.7 miles.  CLICK FOR ROUTE MAP

Moderate to easy pace planned.  Weather will be a chilly 24 degrees with no rain in forecast.  Sunrise is at 6:58 am.  Still need to wear reflective gear!

Chilly run….yes.  But still better than Running with the Bulls!

See you Wednesday morning!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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OCT 30, 2019 WAWA: “Spooky Track Workout!”

Last run prior to daylight savings time-change this coming weekend….which means last time running in darkness for awhile!  Plan accordingly….reflective gear, headlamps, etc.  Don’t be scared…..there’s strength in numbers!

Running from Cornwell Center to the AG Middle School track.  4 total laps on the track:

-Easy jog on first straight-away

-Sprints on the next 6 straight-aways

-Easy jog on 8th straight-away

Return route to the Cornwell Center upon leaving the track.

Piece of cake, right?

Total distance planned is about 4.6 miles, including the track work.  Route map is HERE.

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

Temps will be in lower 60’s.  30% chance of some “wet stuff”.  Sunrise will not be until nearly 8 am ET.

Shoutout to our fellow WAWA runner, Lesley, who completed the Marine Corps Marathon last weekend in our nation’s capital!  Great job, Lesley!

See you in the morning!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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OCT 23, 2019 WAWA: Hill Repeats on Arcadia

Am thinking about the number “four” this week.  Four hill repeats and a total distance of 4.0 miles!

“Fab Four” come to mind??

Route is posted at THIS LINK: WAWA 10232019 run route.

We’ll meet outside the Cornwell Center at 5:45 am.  Temps will be in lower 50’s with no rain…..a beautiful morning to run!

Look “FOUR-ward” to seeing everyone in the morning!

WORKOUT Leader: Mike Lenhart

DEVOTIONAL Leader: Mike Lenhart

 

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Smelling the Starbucks!

Great 4-mile route planned this week.  Generally downhill for the first 2.75 miles.  And then generally uphill for the last 1.25 miles.

We’ll exit the Cornwell Center at head towards the Starbuck’s on Providence Road.  Head down Laurel Avenue towards Randolph Road, but turning right onto Colville Road as we approach Randolph.  Then we’ll head all the way down Colville, through Eastover, until we hit Providence Road.  Follow Providence up to the Harris Teeter, then left onto Queens and back to the Cornwell Center.

More details on the ROUTE here.

Depending on attendance, we may divide into two running groups, based on desired pace.

Gather outside Cornwell ready to go at 5:45 am.

Temps will be in the upper 50’s with overcast skies; no rain in the forecast however.  Sunrise is at 7:25 am.

See you then!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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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 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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