JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================pK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?5Xsҩɬ+,Y,S:ʛ 9< jEŠȈX[gn*F6`mUw0\`tdu$daӸ? bGs;v18Q{=mciuS4[8 R{絽]al}ʹmȼGbZj NxaU$@6 8+;NȨ!9O^is6H'3ny s3c9fR{X60"6*uՈbe`wtZ~9 >ϕ`T+y "D@|ٚ?9F;qQ5 .;٧ UI{zVO84y"H`c^ NL%̜mqo|xʖc:zΰo;a,2}*ѹԷZMey&P1=c'H,m %q'o#&H|Yl,_y9bu_[e0PW=+u )&m5c?9yI㍧O,/-4ݻ)bdY2vun`yM9sXk_/gK/W9TuEVf&4uJpxS摌#-Qie*y!a)SZ˫ΛZ㳶)wq3t\ T1>7TLf\Zis5g'7ʋ:wZ\ #LJ$ /=`mn#%0Nke4 x֪6xCd [MT8*nhbZs/Zާ*_K-ԟ+d:u6$t9nſryr#qѴr×zOY*gLz`"5VO\Q[e;Kw y+1N[iYn=^lYf bݴ#ak8`_#r鞴Jtt殛=73L] vץIxM=JA#Gs8PW=k&nEm2,l78k8gpV5o6;`63mI$$0 Yc]'oYKhy{W1~RZ\+Kt" GiZ2`GjR0NGjHrx]+|;y2a\;W_zk1Ob1셇=KXR=SLղn40Fȫ#4^iN 1v85{诬I̡[8?:섲^İ i#)m(,0O4{`Ӯ9=jg2/:gIy5v'8!d8D<)uoӗN VdU(5ŕ$3:GbN=3ڲM1ʪ |RU oys weight training. Her favorite lift is the squat but she also acknowledges the benefits of the power clean in developing speed. She thinks the Olympic lifts are the most productive part of her lifting program and believes the mental challenge to be the important contribution to her competitive efforts in running.<br>In talking with Ashley about her hip flexor injury last fall, she believes it was an over-use problem. She switched to a swimming routine for most of her conditioning work. Gentle stretching, easy running, and continued weight training at low intensity was also a part of the rehab program. Ashley trains 40 weeks a year with 6 weeks off following each competitive season. Her current program involves running approximately 20 miles a week done in the morning before school. In the afternoon she does her lifting and some bike work. When the competition begins, the intensity of the weight training will drop as the intensity of the running increases. In December, Ashley was one of 80 runners in a group of athletes participation in the World Sports Exchange Program. These kids paid their own way so there was an obvious commitment involved. They ran each morning in Hyde Park, London, England; participated in two competitions, and attended several training seminars. The most impressive thing about the seminars for Ashley was the emphasis which the British coaches placed upon the Olympic lifts. In her conversations with oth