quarantine  Workouts

 Isolated for 14 days, now what do you do? Get in better shape that's what.  If you are not sick, feel fine, and can get out of the house doing these workout will keep you fit and possibly even get you into better shape while you are away.  Be faithful and do these workouts to the best of your ability and you will hit the ground running when you rejoin the team.  Be positive and look ahead.
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Hills Again

9/21/2020

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Yes, you are back on the hills again.  This is because we are at Anaconda on Friday and there is not much flat terrain there so you have to figure out how to navigate both the ups and the down as quickly as possible.  For today you need to find a hill or a series of hills that would be similar to Flag Hill because that is where we are headed today with the team.  You could run at the same place just don't be there between 3:30 and 5.  You want to do multiple reps up at various speeds building from easy to pretty much an all out sprint by the finish.  We are going to get plenty of rest in between.  So especially on the fastest ones make sure you get to rest well in between.  You also need to practice some on the downhills; run them fast, but don't pound yourself going down, be fast and smooth . Don't hold back , just lean forward a little and let it roll.   Total mileage should be between 5 and 7 miles.

Have a great day and get out and enjoy the sunshine on your run.

​Take Care, Sting
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    Bob Stingley
    GFHS XC  Head Coach

    This section of the web site will be dedicated to keeping you safe, healthy , and in shape while  you are out on quarantine.  Your physical and mental health are what is most important during this 14 day period.   If you have questions or just need to talk  call me, it's not a big deal.

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  • Home
    • Contact Us
    • Weekly Sports Schedule
    • What's New ?
  • Handbook
    • Introduction to Bison XC
    • Meet The Coaches
    • Required Paperwork
    • 2021 Meet and Bus Schedule
    • Team Guidelines
    • Lettering Requirements
    • Bison XC Traditions
  • Meet Results
    • 2021 Meet Times, Points, & Rank
    • 2018 Bison Team Results
    • 2018 Weekly Rankings
    • Time Trial Results
    • Cut Bank
    • Bozeman
    • Great Falls Invitational
    • Mountain West
    • Butte Invitational
    • 7 of 7 Helena
    • CMR
    • 2016 State
  • All Time Lists
    • Anaconda Hills
    • Helena
    • Mountain West
    • Butte Invitational
    • Billings
  • Course Maps
    • Anaconda Hills
    • Billings
    • Bozeman >
      • Bozeman Meet information
      • Bozeman Parking Information
    • Butte
    • 2018 Butte / Fairmont Course
    • Cut Bank
    • Eagle Falls
    • Kallispell / Rebecca Farm
    • Helena 7 of 7
    • Mountain West
  • Summer Training
    • Newsletter
    • Workouts
    • RaceMT Fun Runs
  • Fun Stuff
  • Motivation
  • Bison XC Traditions
  • Helpful Information
  • Untitled
  • 2018 Meet and Bus Schedule
  • 2018 Meet and Bus Schedule
  • 2017 Meet Times
  • 2016 Times
  • 2018 Butte Invitational
  • U of M 2018 State
  • COVID - 19 Workouts
  • Quarantine Workouts
  • Billings Amend Park Map
  • Picture Information
  • Blog