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May 28th 2019, 12:30pm | Workouts
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Seeded by: JDL Fast Track
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Camp for 2019 summer

Jul 28th 2018, 7:42pm | Workouts
Cross Country Camp for 2019 summer is about to get set to announce new camp.
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Seeded by: Pete Mirones
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Final AT run results!

Nov 7th 2017, 3:45am | Workouts
Nice job everyone!! Most of you ran a season or lifetime best!!! Way to be ready for Friday!! Now, key the rest of the week is to recover on recovery days!!
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Seeded by: tdimarco
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7-10x400 @ 1600dp w/ 1min rest

Nov 1st 2017, 4:05am | Workouts
Nice job!!!
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Seeded by: tdimarco
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Training Schedule for the week of October 30

Oct 29th 2017, 11:21pm | Workouts
Monday, October 30 (practice @ 6:15am)

PM Varsity weight room (3x6)
... [Read More]
Seeded by: tdimarco
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AT Run results @ Legg Lake

Oct 22nd 2017, 6:14pm | Workouts
Remember, the location might change, but the athlete shouldn't... 
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Seeded by: tdimarco
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2x1600 Results

Oct 11th 2017, 4:25pm | Workouts
Nice job everyone! Keep it up!! We are almost there and what your predicted time is can be your actual time if you go into your race with the desire and determination to make it happen!! If you were slower than your PR for this workout... Don't worry a... [Read More]
Seeded by: tdimarco
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AT Run Results

Oct 1st 2017, 9:10pm | Workouts
Keep heading in the right direction! AT Runs are hard and some people have a tough time with them (especially younger athletes). The goal is to be within 25-30 seconds of your 3-mile time. If you ahead of you best time... that means you can run a faste... [Read More]
Seeded by: tdimarco
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Mile Repeats Results

Sep 20th 2017, 6:21am | Workouts
Nice job everyone!! We are heading in the right direction and you are ready to drop a big PR! Let's do it this weekend! 
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Seeded by: tdimarco
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AT Run results September 9

Sep 10th 2017, 12:43am | Workouts
Nice improvements from most of those who ran... We need more people at practice and running! 
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Seeded by: tdimarco
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Mile Repeats Results

Aug 30th 2017, 2:08am | Workouts
Nice start to the new season! Huge improvements from last year and potential huge PR's this weekend possible!!! 

Don't let up!! Keep working hard and big times are in everyone's future! 
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Seeded by: tdimarco
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AT Run results 8/19/17

Aug 20th 2017, 12:12am | Workouts
Nice improvements!! Keep working hard so you can enjoy that PR!! 
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Seeded by: tdimarco
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AT Run results 7/31/17

Aug 1st 2017, 6:06am | Workouts
First AT run of the year! Nice improvements for many!! Next time, we need more people to attend the workout!!
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Seeded by: tdimarco
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AT Results from 3/18/17

Mar 19th 2017, 9:03pm | Workouts
Nice improvements!!! Keep it up!!
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Seeded by: tdimarco
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VIDEO: Staring Into The Sun

Aug 31st 2016, 12:21am | Workouts
Richmond's Johnny Hogue, Alex Lucking, Matt McKenna and Miles Clikeman rolling along the Pole Green Park Cross Country Course on Friday (8/26/2016): 

Watch Video Here
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Seeded by: SteveTaylor
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VIDEO: The Dream Forest

Aug 31st 2016, 12:01am | Workouts
A brief look at the Dream Forest in Pocahontas State Park in Chesterfield, VA...Training grounds for the Richmond Spiders: 

Watch Video Here
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Seeded by: SteveTaylor
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VIDEO: Monday Fun Day (Workout)

Aug 30th 2016, 11:56pm | Workouts
A Monday Fun Day for the Richmond Spiders on Bandy Field Park in RVA (8/29/2016):  Watch Video Here
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Seeded by: SteveTaylor
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Men's Long Run in Pocahontas State Park

Aug 30th 2016, 11:50pm | Workouts
Alex Lucking (JR) and Seamus Otto (SR) for a long run in Dream Forest in Pocahontas State Park:  Watch Video Here
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Seeded by: SteveTaylor
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Long Run in Pocahontas State Park

Aug 30th 2016, 11:46pm | Workouts
Spider XC runners Amanda Corbosiero and Colleen Carney in Pocahontas State Park:  Watch Video Here
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Seeded by: SteveTaylor
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2016 Spring Break Detailed Running Schedule

Mar 23rd 2016, 6:59pm | Workouts
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Seeded by: Coach Julie
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Winter Break Open Track Times

Dec 2nd 2015, 8:16pm | Workouts
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Seeded by: JDL Fast Track
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Monday Medium Run Group Times

Sep 5th 2015, 12:16am | Workouts
Monday Medium Run Group Times- On your own

Be safe and don't run alone!

Group 1: 60min

Group 2: 55min

Group 3: 50min

Group 4: 45min

Group 5: 40min

Group 6: 35min

Group 7: 30min
[Read More]
Seeded by: Coach Julie
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