MAR 13, 2019 WAWA: “Run, Track, Run Workout”

First run with the recent daylight savings time-change….which means it will be even more dark in the mornings!  Plan accordingly….reflective gear, headlamps, etc.

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 40’s.  Sunrise will not be until nearly 8 am ET.

See you then!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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MAR 6, 2019 WAWA: “Lenten Hill Repeats Workout”

Ash Wednesday marks our WAWA this week!  And in honor of making a strong statement of entering the Season of Lent….we’ve got a “great” hill repeats workout planned tomorrow.

Half-dozen repeats on a new hill I found recently.

Temps will be brisk, to put it lightly, in the morning.  Plan accordingly!  Dry and cold.  No problem!  We’ll be moving….and staying warm!

Here’s the planned route.

Meeting in the Cornwell Center lobby at 5:45 am.  We’ll head out shortly after that!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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FEB 27, 2019 WAWA: “Starts hard, finishes strong!”

This week’s run profile presents a steep climb around Mile 1 of the planned 3.8 miles.  The rest of the course is less scary!  Get through that first mile and you’re all set!

Running through the Eastover neighborhood once again this week.  Weather temps will be upper 40’s with a good chance of some drizzle at some point.

Run route is at this link.

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

See you then!

 

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FEB 20, 2019 WAWA: “Roswell Intervals”

Throwing in some interval work this weekend for the Wednesday workout.  And staying close to “home” at the Cornwell Center in case the weather gets a little soggy.

Plan is to run down and back along Roswell Road, just behind the Center on the following intervals:

Set 1:  Down 1 minute, back 1 minute

Set 2:  Down 2 minutes, back 2 minutes

Set 3:  Down 3 minutes, back 3 minutes

Set 4:  Down 4 minutes, back 4 minutes

Set 5:  Down 3 minutes, back 3 minutes

Set 6:  Down 2 minutes, back 2 minutes

Set 7:  Down 1 minute, back 1 minute

TOTAL workout time is 32 minutes.  Rest no more than 30 seconds between sets.  Goal is to maintain or “beat” your interval time on the way back to the start line.

Weather forecast calls for upper 30’s with light rain likely.  Dress appropriately!

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

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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FEB 13, 2019 WAWA: “Sweetheart of a Run!”

This week’s run comes on the eve of Valentine’s Day….So, in that regard, I’ve named this week’s WAWA a “sweetheart of a run”!

Good 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.

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

Temps will be in the lower 40’s with no rain in the forecast.  Sunrise is at 7:13 am.

See you then!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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FEB 6, 2019 WAWA: “Longing for Latta”

Excellent weather on tap for this week’s WAWA!  What a difference 7 days makes!  Temps will be low-mid 50’s at run start in the morning.  Great stuff!

We’re back to Latta Park in Dilworth this week.  Long steady run.  4.5 miles planned with an option to cut it a little shorter for some who have to wrap up early.  (Ask me in the morning on that!)

Here’s the planned RUN ROUTE.

General route is as follows:

-Right out of Cornwell Center parking lot, then left onto Radcliff.

-Radcliff down to Queens Road West, and head towards East Blvd.

-Follow East all the way into Dilworth and make a right on Winthrop.

-Turn right off Winthrop onto Park Avenue, skirting along the southern side of Latta Park.

-Exit back towards East Blvd onto Dilworth Road West.

-Left onto East Blvd and back towards Queens Road West.

-Right on Queens Road West, then left onto Wellesley Avenue.

-Wellesley to the Cornwell Center

DONE!

Wear your reflective gear and/or headlamps.  See you outside the Cornwell Center at 5:45 am, ready to go!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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JAN 30, 2019 WAWA: “Gettin’ Our Stretch On!”

Erring on the sensible side this week, given that temps are forecasted to dip into the high teens/low twenties.  WAWA workout this week will be the Wednesday morning yoga at The Cornwell Center.

Class starts at 5:45 am.  Come in from the cold, and work on your flexibility and stretching.

Plan is to be back outside on the streets next week when the weather is more favorable.

WORKOUT Leader:  Katie Kucich

DEVOTIONAL Leader:  Mike Lenhart

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