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440 to loosen arm action athlete's back kick basic Ben Eastman board-track champions coaches and athletes competitive season cross-country running curve develop distance relays distance runners distance running Don Lash Exercise factor Fartlek fast faster pace faster than meet fatigue finish foot forward lean half miler hand Harrison Dillard Herb McKenley high hurdle hurdle clearance hurdle races hurdler inches incoming runner indoor Jack Lovelock lead leg low-hurdle races meet pace Mel Patton mental meters Micoleau middle-distance race middle-distance running mile minutes and shower Olympic opponent outdoor outgoing runner outstanding overdistance performance position possible PRACTICE SCHEDULE quarter miler race pace rear receives the baton relaxed relay pass relay races relay team shoes short sprint shoulders shuttle relays spike sprint races sprint relays sprinter starting block starting line strategy strength stride take calisthenics tape Ted Meredith tired toes underdistance usually warm warm-up winner workout yards zone