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Coach Bob Williams

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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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Running distance at age 11

06/22/08 More

Running distance at age 11

Recently my son asked to go for a run with me. He knew I was going to run a 5k on July the 4th and wanted to see if he could run a longer distance. We ran about 3 miles without any problem and h...

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Kids under 10-distances

06/22/08 More

Kids under 10-distances

Kids Under 10 Racing Long Distances "" Hi Mick, I'm the race director for our club's road race. It's 11.2 miles over a hilly course. We are part of a local race series in which there is a pri...

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8th grader wondering about ...

06/22/08 More

8th grader wondering about distance

My dad asked you about running long races. I do like to run longer races (5k or longer) more that the mile. I'm in 8th grade. Will the longer races help me in XC? Last year I ran 5:07, 1500m. M...

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9 year old

06/22/08 More

9 year old

Hi, I saw your column on the web and am hoping you can provide me some guidelines/advice. For the past several months, my son (age 9) and I have been running together on weekends. We run between 3 ...

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My kids want to run with me

06/22/08 More

My kids want to run with me

Good luck Mick Hi Coach, Recently I started running again (I ran cross-country and track in high school) and my kids are also very interested. I know that you can run too much as a youngster so my ...

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How slow should my easy run...

06/21/08 More

How slow should my easy runs be?

Hi Ryan,my recent 5k time was 19:25 a 6:15 pace, I can do 3x1,600 in 6:00 with 3:30 rest, I do my easy runs at 9:00 pace are they too slow or too fast they seems just perfect to me not too fast and...

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