This week let's look back at a race that no one can ever forget. The day that Alan Webb took down the Jim Ryan's American high school record. Alan Webb stands as the greatest American miler of all time from his very young years of breaking the HS Sophomore record by running 4:06.94 to his eventual American Mile record of 3:46.91 which still stands today. Along the way he broke one record after the other in amazing fashion. To watch Webb run was truly something special and that day in 2001 at Hayward field was no exception. If you can picture the day at the iconic Hayward field in Oregon with a sold out crown in the stands at the Prefontaine Classic. Now keep in mind Webb was a senior in high school but this was not a high school race. This race had some of the best distance runners in the world including the ageless legend Bernard Lagat and of course the King Hicham El Guerrouj of Morocco. These two are to this day among my top distance runners heroes but in this day the race was stolen by high school kid from South Lakes High School in Reston Virginia. If you can picture this kid toeing the line with these elite runners. Some I'm sure were thinking who is this kid and why is he here? And can you even imagine what Webb must have thought and felt stood shoulder to shoulder with some of the best in the world? As impressive as this must have been Alan Webb knew it was not time to be star struck. He had a mission to accomplish. He was out to not only break 4:00 minutes in the mile, which we had already done a few months before at the New Balance Games making Webb the first high school runner to ever break 4 indoors, but he was chasing Jim Ryan's All-time high school mile record. At the time, Ryan's record of 3:55.3 had stood for over 36 years and many at the time including yours truly thought it was unbreakable. Well was I ever wrong! As the gun went off Webb got a good start and settled in the middle of the pack. He was not there to win the race but to run his race at the correct pace. Many of the other runners fairly quickly ran around the high school "kid" and in a silent manner saying "hey kid don't get in our way!" Webb moved back to last place but was running his race. He came through the 400 meter mark in 58 seconds, an almost perfect pace to break the record. The pace overall was fast.Two pacers were leading El Guerrouj out at 53 seconds to run the fastest mile ever on American soil. This was living up to being a historic race one way or the other. Mid way through the 2nd lap Webb begin to make a move and passes one runner so no longer in last place. At the mid way point Webb crosses the 800 meter mark in 1:58, putting him exactly where him and his coach had planned and as he came through he passed another runner and now was beginning to connect back up with the main pack. Unbelievable this high school "kid" was literally running with the best of the world with 2 laps to go. Heading into the bell lap with 400 meters to go Webb crosses in 2:58.3 and knew he will need a sub 60 last lap to break the record. He immediately make a move and yes you guessed it begins to pass more runners on the outside. Not just one but several runners now. In all this excitement lets not forget the excitement happening a few meters up front of the race with El Guerrouj pulling away from Lagat and charging for home daring anyone to stay with him. This move strung out the field to a single line. Webb had now moved into the middle of the pack as the race came to 200 meters left. Many would had been happy to finish here in 10th or so place but not Webb! He unleashed a kick for the ages passing runners on the outside and as unbelievable as it sounds moving into the top 5 with 60 meters to go and almost even catching Bernard Lagat! as he crosses the finish line in 4th and almost 3rd place. Fitting as it was El Guerrouj runs over to Webb to be the first to congratulate him for not only finishes 4th in a stacked race but yes breaking the 36 year old high school mile record! Alan Web now held the record at 3:53.43. A record that still stands today almost 17 years later! The said it was impossible to break Jim Ryan's before Webb now many say Webb record is impossible but records are made to be broken and I for one hope to see it done soon by the amazing high school runners we can seen lately. Forever in our hearts and memories Webb stands a legend in his own right. Let's see who the next young legend will be to emerge on the running scene! Check out the video below:
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Aerobic Threshold (AT) workouts or Tempo as they are commonly referred to are in my opinion one of the biggest weapon a coach has to train any level of distance runners from Marathoners to even 800 meter runs this workout is critical. Now don't let the debate on whether Tempo and Aerobic Threshold runs are the same or slightly different we can get into that later in future articles for now lets focus on how to run a true Aerobic Threshold (AT) workout why its so helpful to fully develop a distance runner. Aerobic Threshold workouts can be done in many variations from ones broken into pieces to the more traditional ones but for the sake of today's article we will focus on the traditional AT runs. Keep in mind these are not to be used with runners that have just started to run regardless of age. You need at least a solid 2-3 months of consistent training before these should be introduced an even then should be done gradually. As an introduction to this workout or any other form of speed workouts its a good idea to through in workouts such as fartleks a few weeks before. These will get the runners comfortable with more aggressive pacing but in short burst that are achievable and encouraging. We will cover fartleks in the future as well for those that are not familiar with them. So why should we do AT runs as part of our training cycle? We are already doing Vo2Max and hill repeats and interval speed training so why do we need this workout as part of our arsenal? These workouts focus on a particular system that is critical to any distance runner. There is a point in your pace where once you speed up to that pace you start to significantly buildup lactate which will cause a runner to slow down. The key of this workout is to push that threshold or imaginary line more and more so that as a runner you can run farther at a faster pace before that buildup causes the slowing. Lactate is a simple a by-product of metabolism that is natural and part of a healthy individual body's reaction but too much of it will slow a runner so we do these AT workouts to increase that point where lactate starts to overwhelm the muscles. Now to put this knowledge to use in training. As any speed workouts this should be done with a 1-2 mile warm-up at Easy pace to start. The AT run should be done in an area where you can safely run without crossing streets or other area where you would need to stop and disrupt the workout. A trail or a large street loop where you don't have to cross a street by turning right each time at each corner to make a square loop. You may need to do the loop multiple times to reach the planned distance or time. You can even do this on a track but I will warn you its mentally tougher to do that but that in itself is anther topic for a future discussion. The AT run typical should be 20 to 30 min so depending you your ability it will be anywhere from 3 to 6 miles. For those training for 8K and below there is no need to go much longer but those training 10K or especially Half and Full Marathon should build up to doing 8-12 miles of AT workouts. Here is the critical part. Make sure you are doing this at the right pace. Too fast and you will not improve you threshold as you will be going anaerobic and too slow you will not get the benefit to push that threshold up. Use our WAR Training pace calculator to find your correct pace based on your most recent 5K or other similar race distance. Once you calculate based on that time look at the "tempo pace: and use this. If you don't have a good race to use to calculate this pace use this rule of thumb. The run should feel "control hard" meaning you can hold that pace for a while but its difficult. Or do the talk test. If you are asked a question you could answer yes or no but not hold any long conversation at that pace Now to put this all together and place it correctly in your training cycle. Do an AT workout about every 2 to 3 weeks. Now this varies depending on many factors but its a good rule of thumb. I've used them weekly training for a marathon and every 3 weeks training runners for a 3200 meter race. If at all possible don't but this workout back to back with other hard days and definitely not too close to an upcoming race. It takes a good 3-5 days to recovery from this workout and longer than most other speed workouts. As always do these with a warm-up and with a proper cool-down 1-2 miles for each. Make sure pace is even on these runs and no kicking at the end to make up time it takes you anaerobic and our of the systems zone we are trying to improve. Here is what this workout might look like: 2 mile warm-up at Easy pace 4 miles at AT Pace 2 mile cool-down at Easy pace As always best of luck and enjoy! For today's edition of Tuesday Trails, Routes, and Races I wanted to write about a run I used to do with my eldest son back when he was in high school. He ran for Troy High school and I helped coach that team for a few years in the summer months. Locally Fullerton has some of the very best trails all over the city. This is just one of them but you can explore many variations for this or other trails in the area. Even if you do not live very close its worth a short drive to run in this area. the trail itself starts right off of Harbor Blvd in Fullerton next to the Fullerton Courthouse. You can park right inside the courthouse parking lot. This route is a 5.43 out and back route with a small loop at the turnaround goign around Laguna Lake. You beginning heading north on the mostly dirt trail with area that have wood chip mulch on the trail. For those of you used to running on cement everyday this will be a welcomed change with a very soft surface to run. Note you can run along the main wider trail or along a parallel path just a few feet to the right which is much more narrow and rough but even more scenic. Both will take you along the same trail just a matter of preference during the first mile. As you approach Bastanchury Rd. there is a sharp downhill of just a few meters but please be careful as I've seen a couple runners take a spill on it. And of course on the way back you will find that little hill a good little push. After crossing Bastanchury Rd you will run along a sidewalk for just about 1/4 mile then jump back on to the trail . There is a point where you can veer to the right and follow an old train track. That is also a great run but for now keep going straight on this trail. A mile further down the trail you will reach the Laguna Lake area and will have to come off this trail and cross a small residential when you see it on the left side. Now enter the Lake area and you can run on either the left side or the right side as you prefer. This is a beautiful area so take in the view and enjoy a small loop around the lake before you head back the way you came. Keep in mind you can run through the lake area and past it to make the run longer if you prefer then double back or even loop around on Euclid to a small trail that take you back to the main trail but I'll leave that for you to explore on your own. For now head back around the lake on either side and back heading south on the trail. One thing I forgot to mention is about 1 mile from the start finish of this run there is a drinking fountain and another fork where you can go left and explore another part of the trail. I hope you enjoy this trail and many others in this area. As always best of luck with your running and let us know what you think of this one or others you want us to cover here. Link to this route Map For those of you looking for a little motivation to stop making excuses and crawl out of bed to get your run in try this on for size. We all know running can be difficult. We all know being a parent can be difficult. We know running a marathon much less winning one is very difficult. Now trying doing all those together. Try running a marathon while pushing you 6 year old daughter in a stroller and not only finishing the marathon (26.2 miles) but winning it!!! Now many of you are amazed already so lets add something on top of that. In 2013 Iram Leon did this all while having terminal brain cancer. Iram was diagnosed with brain cancer in 2010 just after turning 30 years old. The tumor that is logged in his brain is inoperable and had been told by doctors he will more likely not see his 40th birthday. He made a choice back in those days that he wanted 2 things while he still could. One was spend more time with his daughter. The other to keep running. Iram found a creative way to do the 2 most important things in the world to him. He began running with his daughter Kiana while pushing her in a stroller. Keep in mind when they started she was 4. So 40 or so lbs not so bad. As she got older it became more difficult and in 2013 they ran the Gusher Marathon in Beaumont, Texas and won it in a time of 3:07:35. Kiana was now 6 years old which makes the feat even that more incredible. Kiana now runs on her own as well. Has even won a few medals of her own to go with the ones she has collected with her Dad. Iram is still running strong and even achieved some PRs along the way. He has suffer a number of seizures, must take constant medication and has substantial memory loss but none of it has stopped him from spending time with Kiana and doing what they now love together... Running! Kiana knows her dad is sick and has learned to cope with the situation. Iram says that he wants her to have many memories of their time together. While some are unpleasant like his seizures the great times they spend running more than makes up for those. Kiana even would joke with her dad as he pushed here in training runs saying come on Dad keep up I'm still ahead of you! At every medal ceremony Iram always brings Kiana up with him and she gets the medal on her neck. He remind the audience that technically Kiana crossed the line first so she deserves the medal. Kiana has even drawn some pictures of running the marathon with her Dad! As a result of some of the coverage the duo have received the Sports Society of American Health has started a college fund in Kiana's name with a goal of $30,000. They have been featured in the local papers, Outside Magazine website and even in the sports section of the Wall Street Journal. When I first heard of this story I could not stop and think how fortunate I am to have my health and to have so many more years with my kids. Sometimes we take these things for granted. So next time you have to get up and run remember this story. Next time when you have the chance to do anything with your kids remember this story. And if you are lucky enough to do both together go out and enjoy the sport of running with your kids! These are memories that you nor you kids will ever forget! Check out the video below from local news coverage. Iram and Kiana we hope you keep running together forever! As a coach we love the highlights, those special moment when everything comes together and all the hard work pays off. When you see you runner run the race of their life! When you get to experience that spectacular moment of seeing records go down, championships won, and gold medals awarded. Now this article is not about those moments. Well at least not how you may think. It's about all of those moments that never happen. All of those great moment that slip past us just missing us by inches. Anyone that has ever coached can tell you what I'm referring to. Those slips happen and we never forget them. Every once in a while a runner comes around that has such natural ability and talent that you all but giggle with excitement of what potential they may have and how far they can go. In some some cases you are able to see them rise to the call and reach that potential but there are those cases where through bad life choices, lack of dedication, or other reasons that no matter what you try or what you say that potential is wasted. Lost in a world where video games, skateboarding, and drugs have more appeal that putting in the work that it takes to reach that very potential. Youth these days think they know what's best for themselves and rather enjoy sleeping in than the rewards life has to offer in their success. As much as I have tried to tell myself that you can't save everyone and that there is only so much that anyone can do it never ever makes it any easier to see it happening. It's my experience that you have 6 month to 1 year to reach them. To find a way to light a fire under them that will burn throughout their lives. Problem is as coaches we often sit there throwing matches at the fire over an over again but just like a pile of wet wood those tiny matches will never keep the fire burning. The runner needs to find purpose in what they do for themselves not for us. Only then can that fire light and stay lit without coach's tiny matches. I'm not comparing myself to a doctor but the feelings are similar. Those you have lost remain in your thoughts as much or more than those that you helped succeed. Sure I love the memories of the school record holders and when I ran to give them a hug after their performances. Of course I love the memories of making state and jumping up and down with our team as we celebrated. Those memories will live forever but those kids that had the potential to be among the very best in the state and threw it away because as coaches we were not able to reach them, those will forever be carved with in knife on my chest. So someday like these lonely long runs in when they run through my head one at a time. I think "What could I have said or done?" I think "What if things would have gone differently?" These are the thoughts that keep you up at night as a coach. Now let me be clear I'm not ending this in a sad and somber note. Let me explain. I have no solution for the past and can't go back. No one can but I do use that pain from each one of those cases to fuel my passion for coaching. Here is why it works. For every failure for every one that I lost I find the energy to work hard to find new ways to reach the new kids that come to us. Those bad memories fuel a new drive to not ever let that happen again. Will it ? probably but not without an even larger fight from this coach. So in the end I chose to keep those memories with me so that I always remember the primary reason why I and other coaches coach. Yes we win championships and break records but we coach to change lives everything else is icing on that chocolate cake! Today I want to share my favorite post run meal. Easy to make and absolutely delicious! After a run of any type but especial those long runs or track workouts days you need to make sure you refuel. While there are quicker ways to do this sometimes that protein shake or bar just doesn't hit the spot. You not only want to refuel your body but also reward yourself for a job well done and what better what than with a great tasting meal. Now that doesn't mean go to your favorite hamburger joint or greasy pizza place. You can eat healthy and still love what you eat! Today we will give you the recipe for our Southwestern Chili Bean Wraps. Take 15 min to make and even less if you already have chili beans made from another meal. I love chili beans so I will make if for dinner the night before and have leftover to use for this quick meal Here is what you need:
Here is how you prepare them:
Nutrition: Carbs: 52 grams Fat: 9 grams Protien: 11 grams fiber: 6 grams This week we are taking you back to the Sydney Summer Olympics in 2000 to witness one of the greatest Olympic 10,000 meter races in history! In my younger years I idolized the Ethiopian and Kenyan runners and to have an opportunity to watch them bring their best from both countries in a head to head grudge match was a moment in running history I will never forget. The stage was set for an epic race between the 2 countries that had dominate this event in recent memory and not to mention their respective champions. Paul Tergat from Kenya and Haile Gebrselassie toed the line each posed to make history. Haile Gebrselassie had not lost any 10,000 race in over 7 years at this point and with one more would solidify his place among the greatest of all time! Paul Tergat having won the world XC crown 5 years in a row, but had stood on the podium countless times in the 10,000 but always to watch Haile receive the gold and listen to the Ethiopian national anthem instead of his Kenya anthem. Would this be the day when Tergat would finally slay the King of the 10,000 meters? Early on in the race we saw the field settle into a comfortable pace with only tactical testing moves occurring. With the quality of runners in this race everyone knew no one even Tergat or Gebrselassie could get away on their own. Knowing full well that 25 laps around this track was not going to be won in the early laps we saw very little testing from the field. As the race reached the last 1/4 of the race the lead pack was well defined. It was all 3 Kenyans, 2 Ethiopians, and 1 Moroccan runner. This pack had pulled away from the rest of the field and now the pace had begun to quicken. Paul Tergat was brave and bold leading much of the race but now with about 1 mile to go his teammate takes the lead and really starts to push the pace with the hope of breaking Haile. The Kenyans knew that they had to break him early if not in a final sprint it was almost impossible to beat him! As much as the Kenyans were trying to break Haile the laps went through and right there in second was Haile with Tergat was in 3rd with each man waiting on the other not wanting to make the first move. We all knew them move was coming but by who? With 400 meters to go Haile's teammates move right next to him putting Tergat in a difficult position to pass. Those that don't think running is a team sport don't know our sport. with 300 meters to go knew he had to go and started to go wide around the Ethiopians and just at the 200 meters to go point he darts into the lead and manages to get a meter or 2 jump on Haile. Tergat was going to make that count and runs well around the last curve into the final straightway still leading and even with Haile chasing at full speed he seems to be holding him! Could this be his day finally? Tergat holding off the king of 10,000 but then in fashion we were all used to seeing from the Great Haile Gebrselassie he surged again finding the almost impossible other gear and just before the finish just out leans Tergat to win once again! After 10,000 meters, 6.2 miles, 25 laps it came down to the last few meters and the margin of victory was 0.09 seconds. Believe it or not that margin of victory was closer than the 100 meters race was won at that very same Olympics. These are the moments that define our sport and looking back at them is one way to find motivation for the moments each of us will create in our running lives! Below is a video of that epic final minutes of this race! This week on our Wednesday workouts we will tackle the question of speed. To be more clear and specific we are not talking about overall speed which of course is the goal of any speed workout. Here we will be talking about the specific "pure speed" While other forms of workouts like Threshold workouts focus on building your tolerance to run faster longer before building up lactate or VO2Max workouts that build your bodies ability to utilize a higher percentage of oxygen, these target you bodies ability to turn the legs over faster for a short period of time. This translates to your ability to run a 100 meter for example faster than before. Some of you may be asking why we care how fast we can run a 100 meter race if we are training for a 5K or half marathon? The answer lies in not having limiting factors. For example, if you can only run a 100 meters in what equates to a 5:00 min mile no mater how much you train all the other systems you will never run faster than a 5:00 min mile. You are in fact limiting your potential by having one running system remain weak. Pure Speed workouts focus on your fast-twitch fibers in your leg muscles and the central nervous system. First, as you do these workouts you are directly targeting and exercising the fast-twitch muscle fibers which don't see of lot of work on long and easy runs. Normally after 90 min or so the body may recruit them to help and they do get worked but outside of that they are not being developed. As these get stronger they will be available to even a distance runner during surges and especially in final sprints that could decide a race. The biggest benefit of these pure speed workouts is the impact they have to the central nervous system. Specifically how the nervous system responds to you foot hitting the ground with each step and being able to quickly lift the foot back up for the next step. The longer you take to respond in this manner the longer the foot stays on the ground and the more braking or slowing action occurs with ever single step a runner takes. If you can picture a foot striking the ground as it does so we are technical slowing down until we push off again and lift the foot so the more we roll our foot and spend on the ground the slower we will run. Its easier said than done to say we will run with quick steps. It takes practice not just for the muscles but for the nervous system. This will increase your cadence (steps per minute) and increase your overall speed for any race. So knowing this how do we go about incorporating these into our training regiment. I will tell you that on the surface these may seem like relatively easy workouts. For example when I say 6x150 many of you are thinking "I've done 6x1 mile or 8x800 before this should be easy!" We'll before you consider this an easy day and go away smiling consider the intensity levels. In order for your fast-twitch fibers to be engaged you need to run these pretty much all out 98-100% effort level. This will put your body firming above the anaerobic stage and tax your entire system in a manner that as distance runners we are not used to. Another factor that is very foreign to distance runners is the recovery time between reps. These are not strides where you do one and turn around and do the next one. These are full efforts then a 3-5 min recovery before you do the next one and so on. So 6x150 may take over 30 min to complete.The reason for the longer recoveries is to allow your fast-twitch fiber to recover receive oxygen and be ready to be used again.If they are not your distance minded body will natural rely on your slow-twitch fibers and you will not be working the right set of fibers and or systems. The last instruction is that the 150 only 100 of it is run at top speed. The first 30 is used to accelerate while the last 20 is used to decelerate. We are not sprinters and there is no need explode out of blocks in a race so we gradually build up speed and get into full stride with out risking pulling anything like a hamstring in that first 30. The last 20 we don't just stop as that can lead to shin splints or other issue we slowly decelerate to a stop in 20 meters. Here is what a typical workout will look like: 1 mile warm-up 6x150 (30 accelerate/ 100 full speed/ 20 decelerate) 3-5 minute recoveries (no running but no standing around) 1-2 mile cool down Optional if you are short of overall mileage for that day you can throw in a full run after but must be at easy pace so 3-6 miles Easy if you need to is an option. As promised, this week we will take you on a much flatter route and avoid some of the big hills we looked at in previous posts. This route will start in one park but take you through one of my favorite parks in the area to run through. We only recently started using this route with the high school team but I'm sure many of you already run this beauty! To start park at Parnell Park in Whittier. There are public restrooms there as well as water fountains which makes it a great start and end point. Start your run heading south on Scott and cross Leffingwell Rd. Keep running south on Scott until you reach Lemon Dr. and turn left. At this point you are in a residential area but stay on the sidewalk to be safe. You will pass you first mile mark at this point and right after turn right on Kibbee. This will take you down to Creek park just 400 meters away. Once at the park turn right on to the pathway and just follow the path. Keep in mind there is a path on the other side of the little creek and even a horse trail. All good to try out but for the sake of this route we will stay to the right of the creek. Keep running until you reach the end of the pathway and at this point jump into the horse trail or run on the sidewalk right next to it. As the horse trail ends and dumps into what looks to be the end you will hit the mile 2 marker. Our run isn't over as it now takes you into a tunnel and you will run directly under Imperial Hwy. It's dark in here so please run carefully and if you have a light turn it on. As always run with a partner if at all possible. As you emerge on the other side you will see a whole other section of the park! More creek, more trees and pathways! Keep running until the end of this area another half mile and once again you will go through a tunnel this time under La Mirada Blvd. and will end up at Biola University. Continue running on what is now a horse trail until you pop out on La Mirada Blvd and the horse trail turns into sidewalk. We have the run stopped shortly after that at the light Alicante but from here you can cross the street and run in La Mirada Park or just keep running south on La Mirada up to you if you want to make it a longer run! For the sake of this route turn around and head back the way you came, One of the things I like most of this route is the lack of street lights you have to stop at (just 1) and the fact that even in the concrete jungle we all live in you can still find an area with a creek and trees and grass! Hope you enjoy this route and let us know what else you want us to add here! I may do a local race review next week! This Monday I'm going to share with you my top Running Movies of all time! As far as motivation goes movie really do it for me! And a running movie well lets just say mid way through I'm ready to throw on my shoes and run out the door! But of all the running movies which are the best to get you pumped and eager to hit the road these cold winter mornings? I'll judge them in 3 categories. 1 to 10 scale: Quality of overall movie (acting, filming basically can this movie win as Oscar!) Story and Motivation(how good the story how much does it pump you up regardless of quality of film) Running Accuracy (are the races and workouts close to real life) With that in mind we will get started with #5 and work our way to #1: #5 The Long Green Line: A documentary about the most successful cross-country coach of all time, Joe Newton, who recently passed away. The film follows, York High School near Chicago, in the 2005 season as the prep to win their twenty-fifth state championship in 50 years. they struggle to overcome one obstacle after the other including losing top runners for getting in trouble with the law. Quality: 6 Story: 7 Running Accuracy: 9 #4 Jericho Mile: The movie tells the story of Rain, who is sent to jail for murdering his abusive father. While in prison, a warden discovers his running talent and encourages him to train for the Olympic trials. This movie truly shows how much determination a runner can put together under the most difficult of conditions. Quality: 7 Story: 8 Running Accuracy: 7 #3 McFarland USA: Disney made this movie so big budget and big actors to go with a big story. Tells the true story of an ex football coach that starts the schools first cross country team with a group of 7 talented runners but little future prospects and guidance. They overcome many challenges and come together to make history in this inspiring story. Running scenes are a bit cheesy but its Disney! Quality: 9 Story: 9 Running Accuracy: 6 #2 Without Limits: The film tells the life story of famous 1970s runner Steve Prefontaine from his youth days in Oregon to the University of Oregon where he ran for the legendary coach Bill Bowerman, later to Olympics in Munich and his early death at 24 in a car crash. An excellent view of the relationship between a coach and his runner. Quality: 8 Story: 9 Running Accuracy: 7 #1 Running Brave: The true story of Billy Mills a native american youth raised on the reservation and against all odds and expectations goes on to become one of the best American runners of all times. The story is without question one of the best and proves what a person can accomplish with the right amount of Grit! The final race will leave you in tears if you have a heart at all! Quality: 8 Story: 10 Running Accuracy: 8 |
AuthorCoach Rojas has 11 combined years of coaching experience at various levels including coaching a high school D1 State finalist team and 3 years in a row of a top 10 state ranking. He is passionate of the sport of running and loves to see new runners take up the sport! He wants to share a lifetime of running experience to all Archives
March 2018
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