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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MAR 20, 2019 WAWA: “Ending on a High Note!”

We’ve got a great run planned this week.  About 4.75 miles.  Running around the back 9 of Myers Park CC golf course.  And near the 3.5 mile marker, we’ll do 4 sets of hill repeats near the tee box for #10.  And, yes, that’s “ending on a high note….”; on the higher-ground!

Cart paths are much better now given the drier weather lately so very low probability of any black ice.  Still a good idea to bring a flashlight or, even better, wear a head lamp.  We’ll go at a moderate pace on the cart path portion of the planned route.

ROUTE is HERE.

Meet outside the Cornwell Center at 5:45 am ready to go!  Temps will be in mid 30’s at run start; crisp and dry.  Plan accordingly.

See you in the morning!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart

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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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