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Coach Bob Williams

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Summer training

06/29/08 More

Summer training

If I am in reasonably good shape now, doing approx. 30 miles a week, when should I start really upping my mileage and placing more emphasis on speed? I'm a guy in my senior year of high school, wi...

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Speed training for distance...

06/24/08 More

Speed training for distance runners

Hi, I am having some trouble being able to go fast on the last 1 to 2 hundred of my races and was wondering if there is a certain workout that I could do to improve my ability to sprint fast at the...

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5K for Kids?

06/23/08 More

5K for Kids?

I homeschool my children age 7 (in March), 8 (9 in June), 10 (11 in April) and 12. I am going to start a running program as their P.E. class the first of March when the snow melts a bit. I was p...

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Classroom run

06/23/08 More

Classroom run

There is a 5k run, Race against Racism, in Lancaster, PA every spring. I teach in an elementary school in Lancaster City. I have suggested to my 4th and 5th grade students that we try this run...

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11 years old mile run

06/22/08 More

11 years old mile run

My son has taken a sudden interest in running, probably because I have. He goes to the track with me as I getting ready for a 5K and he is getting ready for a 1 mile fun run. He is eleven and st...

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XC running

06/22/08 More

XC running

Hi I want to know how to improve my time in a race. My first 5k race I got 24:21 in a road race and I'm interested because I'm going to do XC my freshman year and I only did outdoor track in middle...

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Pain In Races

06/22/08 More

Pain In Races

In races my arches and calves from my feet always start hurting and I slow down my time preventing me improving, but on regular normal runs it doesn't hurt. What can I do?

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Improving 800m-1500m

06/22/08 More

Improving 800m-1500m

Hi! My name is Emily and I'm 15 years old, I have been involved in state competitions for 800m and 1500m and I was just wondering if you could give me any training tips as states are coming up in ...

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Overstriding

06/22/08 More

Overstriding

I have a question for you. One of the boys in our track team looks to me like he is over striding. What drills will help him achieve a more natural stride? (He is tall and lanky.) Thanks, Jana

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Keep moving after an event

06/22/08 More

Keep moving after an event

I have been running for 24 years and have coached middle school cross country for 5. My daughter is on the track team this year and I noticed when they get finished from long or short events the co...

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