Im on the highschool track team, and we use a program to keep track of our out-of-practice runs logged for the coach. Its called Runningahead.com it will help people to see how much they run a week and you can make your own course on a real satellite view map and plot it on the map and it shows you how far the course is. sorry if its been posted already but i figured i would post it to help people
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Frank: Alright first things first, the squat. You want to put all the weight on your neck, jam your legs down, hyper extend your ankles, and shoot back up locking your knees in place.
