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Excellent Runner

what are the excercises to become a runner(i'm fairly fast but wanna get way better) ?

i would appreciate if someone cud tell me the essentials required to become an excellent athlete? i'm 5'2 and slender i really want to be athletic so i want an athletic frame.......

There are a number of things you can do to improve your running skills. The three primary skills you may want to develop are (1) Posture - leaning forward while running doesn't necessarily make you go faster, in fact it makes you burn your stored energy faster. Run in a comfortable upright position, and keep your legs and arms moving in a regular rhythm. (2) Breathing - It is essential to maintain a regular breathing pattern, slow and steady. Heavy huffing or holding your breath keeps your blood from circulating to your lungs properly and will throw your whole body off. (3) Concentration - Keep your eye on the prize. Be mindful of the people and things around you, but don't let your mind wander. Focus on your objective, keep your mind clear, and your run will be much smoother.

These are all tips I learned from a 3 time Boston Marathon runner. I hope they serve you well.

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Rank and Percentile Calculations With Microsoft Excel

Excel includes six functions used for finding rank and percentile on values in a data set.

LARGE

Use the LARGE function to find the kth largest value in a data set. While you can use the maximum function to find the largest value in a data set, you can use the LARGE function to find the runner up or third-place value. The LARGE function uses the following syntax:

=LARGE (data set range, k)

SMALL

Use the SMALL function to find the kth smallest value in a data set. Although you can use the MIN function to find the smallest value in a data set, you can use the SMALL function to find multiple values at the bottom. The SMALL function uses the following syntax:

=SMALL (data set range, k)

RANK

To find the rank of a value in a data set relative to other values in the data set, you can use the RANK function. The RANK function uses the following syntax:

=RANK (number, data set, order)

where number is the number whose rank you want to find, data set is the list of values against which you want to rank it, and order tells Excel to rank in ascending or descending order. Enter a nonzero value to rank the numbers in ascending order. Enter zero or leave the order parameter blank to rank in descending order.

NOTE: If the data set includes duplicate values, Excel gives these values the same rank. This effects the ranks of subsequent numbers. For example, if the value 3 appears twice and has a rank of 6, then 4 would have a rank of 8, and no value would have a rank of 7.

PERCENTRANK

To find the rank of a value in a data set as a percentage, you can use the PERCENTRANK function. The PERCENTRANK function uses the following syntax:

=PERCENTRANK (data set, x, significance)

where x is the value whose rank you want to find, data set is the list of values against which you want to rank it, and significance tells Excel the number of significant digits it should use for the value. The value you get is between 0 and 1; you need to multiply by 100 to get the actual percent ranking.

PERCENTILE

Percentile is a measure that locates where a value stands in a data set. The kth percentile divides the data so that at least p percent are of this value or less and (100-p) percent are this value or more. If you have a set of data and need to find the value at a certain percentile, you use the PERCENTILE function in Excel. The PERCENTILE function uses the following syntax:

=PERCENTILE (data set range, k)

For example, if a score needs to be above the 80th percentile for admission, you can find which value defines that percentile by entering 0.8 for k.

QUARTILE

The QUARTILE function in Excel is closely related to the PERCENTILE function. People often use quartiles, which order the values in a data set into quarters, when dividing populations into groups based on sales and survey data. The first quartile is the 25th percentile. The second quartile is the median, or 50th percentile. The third quartile is the 75th percentile. The fourth quarter is the maximum value. The QUARTILE function uses the following syntax:

=QUARTILE (data set range, quartile)

For the quartile parameter, enter 0 for the minimum value, 1 for the first quartile, 2 for the second quartile, 3 for the third quartile, or 4 for the maximum value.

About the Author

Seattle accountant and bestselling computer book author Stephen L. Nelson wrote the MBA's Guide to Microsoft Excel, from which this short article is adapted. Nelson also writes and edits downloadable do-it-yourself kits that businesses and investors can use for setting up a New Hampshire limited liability company or a New Jersey limited liability company.

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