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Coach Bob Williams

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How slow should my easy run...

04/27/08 More

How slow should my easy runs be?

2 months ago i ran a 5k in 19:05 , I can do 4x1600 in 6:00 with 4:30 rest in training now every other week and tempo of 4 miles at 6:50 pace, I do my easy runs at 9:00 pace are they too slow or too...

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Excerises for form

04/26/08 More

Excerises for form

Hey coaches, i need some help with my running form/stride. i know its hard to help me without actually seeing me in action, but i was wondering if you knew any drills or exercises that would help s...

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Better my 400m dash time

04/25/08 More

Better my 400m dash time

What can i do to improve my 400m dash time and my 800m time? I'm a sophomore in high school. My best 800m time of the year was 2:16 and my best 400m dash time was 58 seconds. I'm also getting r...

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Improving

04/25/08 More

Improving

Hi, I recently ran at my second track meet yesterday. I won the 1200m race in 4:18 took second in the 800m in 2:38 and took third in the 400m in 1:09. I want to get my time in the 1200m down by aro...

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Running shoes

04/24/08 More

Running shoes

What running shoe do you recommend for a 7-8 year old that loves to run? We do not want a spiked shoe for him yet but need something light with good traction and comfort. Thank you for any suggest...

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Back in your day

04/22/08 More

Back in your day

Hey, back when you ran Jr. high track what was your best times in the mile and in high school.

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400meter improvement

04/22/08 More

400meter improvement

I am 13 years old, and I run the 400 meter run for my girls school track team. Last season, my record was 1:13, but I am striving for the school record. I run at least a mile almost everyday....

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11 year old wants to increa...

04/22/08 More

11 year old wants to increase speed

I am 11 years old and in 5th class I can run 1 mile on the road in 7 minutes 59 seconds.I like long distances.I have run for my county in Ireland at a distance of 1200m cross-country in Ireland. I...

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800 & 1600 for 11y old

04/20/08 More

800 & 1600 for 11y old

Hi, I am the mother of a 11 year old son. He is a natural athlete and loves basketball, soccer, and running. He joined a track team a few weeks ago. He is running the 800 and 1600 and jumping...

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Cause of injury; training a...

04/14/08 More

Cause of injury; training advice

Hi. I am 15 year old girl, and I've started running cross country for my school this past fall. Perhaps half way into the season, I had a minor pain in my knees. I had to ice everyday after practic...

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