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Coach Bob Williams

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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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13 year old wants to improv...

06/22/08 More

13 year old wants to improve mile

Dear Coach, I am 13 years old and have run 2 miles in 11:45, a 5K in 19:02, and a mile in 5:42. I would like to improve my mile, but I am inexperienced and fade badly on the second and third...

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Sprint training

06/22/08 More

Sprint training

I am a sprinter and I need some training workouts. I run the 100, 200, and 400m dashes. My best 100 is a 12.6 but I would like to get down to the state record 11.45. I am a junior high student ...

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Working up to miles

06/22/08 More

Working up to miles

I have a daughter at age 8, and her friend at age 10.They have been working slowly on running a 5k. They are so motivated and are having a lot of fun. We don't time any of our runs and have slow...

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