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mkӎvpʀLx"6[ed&Q_pjemQ`n 10_>֤mm7VC)$\H_Z|!08Ҫ[@ h1fIk%?)c=Ǩ.;t<3L`ul$H1G~*ՆY"w&=G({ rGn]Lwʀ_ֳt1{d5-EVy.HIS=*w+&lHDxpvxIy%wa'ۀ}yafЭ5g{W'ti\,Y.[*_Eq@4x\le|F5"7A4<UqV-Ք0,X=54rge>U4ܶ~6F3T)Z( ( ($k"uHg5y[ kvQV^7:A-&Z8DܚG4v2c &Yo/ɐ͎rG]my?Tf 5o0NNGtֶB"p&- ( ( ( ( ( ( c*#fEQ}"B 9 jdžt䘛6lQ@f ңg$͚O 3 Ю,SZA ?Ll/J(w1m<1ko yY#nkq.PzQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEY*P F!8@FIF9m{|MsTD ,j\/*jٰyMW=:U!2\g Q)Inݯ-P.~7_Z鄶gx ~ Bd`QĒ ǥ7&0f NGq@īrsEIGӒi1Bq}H4xoFZc$eggQs! s7ZOH ?ZNI޽'_[۬g'dg<$Yys^M#A-v @~4Ժt9oZ 2+[[~QkaEWc36p9c$#ÕT|}D^i֊*yPBiF֊*PHO2EHb-cSBwqS.cE $u*'ϿUPH%,K=@FB1)RF cQCwW89_Q9@ c {hT______1990<br>Mile:_______1981__________1987<br>3,000:______1979__________1988<br>5,000:______1978__________1985<br>10,000:_____1982__________1992<br><br>___High School Men______High School Women<br>__________Year Set__________Year Set<br>1,500:______1964__________1982<br>Mile:_______1965__________1982<br>3,000:______1986__________1975<br>5,000:______1964__________1979<br>10,000:_____1976__________1979<br>Marathon:___1973__________1984<br>ER BENEFITS:</STRONG> Strengthens the Glutes and Calf muscles.&nbsp; Also strengthens the lower back.&nbsp; Helps you&nbsp; run faster&nbsp; and jump higher. </P> <P><U><STRONG>LUNGES:</STRONG></U>&nbsp;Do not do a "bodybuilding" lunge which uses a short step but rather use a long, reaching step as pictured by Luther Elliss.&nbsp; This type of lunge is better for an athlete as it will also develop what I call "Power Balance".&nbsp; Do at least two sets of ten repetitions at least twice per week.&nbsp; Do not lean forward but "sit tall" with the lower back locked-in tight and with the eyes focused straight ahead.&nbsp; The back knee should be about one-inch from the floor for the best results.</P> <P>The athlete may use a straight bar placed behind the neck or use dumbbells as shown by Luther Elliss.&nbsp; Using dumbbells is probably a little safer.&nbsp; I suggest that one day per week you do Standard Lunges where you do a lunge and then return to the original position.&nbsp; The Standard Lunge is probably a little more effective if you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your k