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Coach Bob Williams

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Weight lifting for females

04/03/09 More

Weight lifting for females

You Mentioned the importance of weight training 2-3x a week in an answer I read regarding a female who is not progressing in x-c running. I have a daughter who runs x-c and the mile and 800 in tra...

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Junior high runners

04/03/09 More

Junior high runners

How much is too much for a 13 year old 7th grade female runner on the junior high track team? the coach has them running 3to5 miles 5x a week and most of the kids can barely survive two laps aroun...

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Only coaching track

03/29/09 More

Only coaching track

Coach Arb, I've read your clinic notes from the itccc convention and am very impressed. I am also familiar with all your tremendous success coaching at the highschool level. Here's my situation ...

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High jump

03/27/09 More

High jump

For high school girls jv and var, what is the starting and average heights used in competitions? im 5 foot 8 inches and i'm wondering if i have a good chance. im currently running with the sprinter...

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Recovery Time

03/15/09 More

Recovery Time

I decided some time ago that I wanted to run a half marathon before I graduated high school and I thought the Pittsburgh marathon would be the PERFECT opportunity. However, it falls right in the mi...

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Training

03/09/09 More

Training

Hi, My daughter is almost 10 years old and going to gymnastics classes for 6 years. Coaches told me that she has an ability for sprinting. Last year we started t&f and last June she ran 100m in 15...

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Workouts

02/09/09 More

Workouts

What kind of workouts should be done the week of a big track meet for a 400 meter runner.

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5000 meter workouts

01/05/09 More

5000 meter workouts

i am training for the united states junior nationals. i was wondering if someone would know any good workouts.i am training for the 5000 meter run.i have alot of distance in but im lacking in other...

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XC mileage for 18 year old ...

11/23/08 More

XC mileage for 18 year old male...

I am currently a decent standard (top 30 in the UK for my age group) 18 year old athlete. I have been running since I was 10 years old and am currently pushing towards 50 miles a week training. How...

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XC season mileage

11/23/08 More

XC season mileage

Basically, I am 18 years old and last season I was running approx. 30-35 miles a week regularly throughout the year. I ran tremendously well, finishing 32nd in the U20 UK XC Champs. However this ye...

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