12/31

Tomorrow will be the teams last practice of 2018. Athletes who lift (runners and throwers) will meet at woodman at 8am all other athletes should report to woodman at 9:45am. Athletes lifting make sure you bring a snack to nibble on after the lift. Please be on time as we have a great deal to get down and we will be going over who is running what events on Wednesday at County Relays. A preliminary list has been posted and all of these athletes should expect to stay at practice until 1pm tomorrow unless expressed otherwise tomorrow. Also, the list posted is not set in stone and some changes could be made tomorrow.

12/28

Tomorrow ALL throwers (all levels) will meet at woodman field at 10am for practice at woodman field. There will be no practice for freshman and JV runners however, you are advised to do the workout below. All varsity athletes and those who lift should report to woodman field at 12pm for practice. The list of athletes competing this weekend and their events has been posted as well; for those competing the bus will leave from woodman field on Saturday at 6:30am.

Distance: 60 minute run
Sprinters: 30 minute run

When you get home do the following on the Nike app
1) Runner Warm Up
2) Glutes to the max
3) Floor to Core
4) Glute and Hip strength
5) Runner Flexibility

Keep an eye on the blog as there will be a workout posted on Saturday for those athletes not competing.

12/27/18

Tomorrow throwers should report to woodman at 1:30pm; athletes who lift should report at woodman at 8am. All other athletes should report to woodman field at 9:50am, again make sure you wear a good amount of layers as we will be outside for practice.

12/26/18

All athletes (every level) will meet at woodman field at 10am tomorrow; for the athletes who lift there will be no weight room before hand. Please make sure you wear layers as we will be outside for the majority of practice.

Christmas Eve & Christmas Workout

Christmas Eve

Warm up 

10 sets of 20 California jumping jacks

Dynamics or Light stretching if there's no room for dynamics

Workout 

6 sets of 1 min high knees, 1 min squats, 1 min push ups, 1 min A skip 1 min rest.

30 crunches, 25 toe touches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands), 50 jumping jacks. Rest and repeat 4 times.

Cool down: 

10 sets of 20 California jumping jacks

Christmas

Sprinters and throwers; 20 minute run

Mid-Distance; 40 minute run

Distance; 60 minute run

On the Nike app do 

1) Runner Warm up

2) Glutes to the max (twice)

3) upper body core blend

4) Runner flexibility

12/24

There will be no practice tomorrow, enjoy your time with your family and friends. Varsity athletes will meet at woodman at 9am for a lift and circuit at 9am. Everyone else check the blog in the morning for your home workout.

SEC Championship

All athletes competing tomorrow should report to woodman field by 6:45am. The order of events and the list of athletes competing is posted to the right under the event list tab. Athletes not competing should go for a long run. Distance; 50 minutes, Sprinters 30 minutes, Throwers 20 minutes followed by the workout below.

Jumping Jacks for 1 minute then hold a 1 minute plank. Rest for 30 seconds and repeat five times

2 mins rest

1 min high knees, 1 min jumping jacks, 1 min squats, 1 min push ups, 1 min lunges, 1 min crunches, 1 min rest. Repeat 5 times.

Please keep an eye on the blog this weekend in regards to practice for next week.

Friday 12/21

There will be no practice today for runners of all levels. Throwers will have an optional practice at 2pm in the freshman gym. Find something to do until 2pm as you cannot be in the building until Coach Henry is present. Everyone else has the day off and should download the following app; 

Nike Training Club by Nike, Inc
https://itunes.apple.com/us/app/nike-training-club/id301521403?mt=8

We will be utilizing it throughout the break and season for home workouts as well as mobility work at practice. Please make sure you are doing these when requested as we can check and will be checking randomly during the season as well. Do the workouts in the order below;

1) Runner warm up
2) Glute and Hip Strength
3) Runner Stability
4) Runner Cool Down

To find the workouts click the workout tab at the bottom, then click the browse tab at the top on this screen there will be a search bar. Type the name of the workout in download (takes up no space) and do the workout, repeat this process for the other workouts as well. The best way to download is to open this blog post on your phone. Also, the list for the SEC Championship has been posted; all athletes competing should report to Woodman field on Saturday morning at 6:45, please be on time.

Thursday 12/20

Athletes will meet on the second floor of the freshman building tomorrow. Athletes going to practice offsite will leave from midland at 2:45.

Wednesday 12/19

All athletes will meet at woodman tomorrow for practice. Also, If you’re doing last minute Holiday Shopping and would like to support the track team please email the Booster club at;

Mhstrackandxcboosterclub@gmail.com

We have a number of items including 

Travel mugs, Socks, Hats, Headbands, Hoodies, T-shirts, Magnets, Phone wallets, Coolers, Stadium Seats

12/18

Tomorrow all freshman, JV and throwers will meet on the second floor of the freshman building. Athletes traveling offsite for practice will leave from Midland avenue at 2:45, get dressed as soon as 8th period is over so we can get on the road as soon as possible.

12/17

All athletes will meet at woodman field for practice tomorrow, athletes please make sure you have layers. Also, if you haven't already make sure you check the schedule for the season; the link is under 2018-2019.

Season Opener

The first meet of the season will be tomorrow at Ocean Breeze in Staten Island, NY. Athletes will be excused from their 7th and 8th period classes as we will be leaving at 1:30pm from Midland Avenue. After 6th period please get changed as soon as possible, also remember to bring water, snacks, food and money so you can purchase items from the concession stands if need be. The order of events and list of athletes who will be going and are excused after 6th period is posted to the right under event list and order of events. Also, the schedule for the season has been posted as well and can also be found on the right under 2018-2019. In this document you will find practice and meet information and on the last page there are directions to all the competition locations.

12/13

All athletes will meet on the second floor of the freshman building for practice tomorrow, please bring layers.

12/11

We will meet on the second floor of the freshman building for practice today (previous post was a typo). Make sure you bring layers. Athletes who practice offsite, the bus will be leaving from Midland avenue at 2:45 get dressed immediately after school or during 8th period so that we can get there and return at a decent time.

12/10

Tomorrow all athletes should report to the second floor of the freshman building for practice. If you know that you going away during the holiday break please email Coach Washington at runningmounties@gmail.com. This way you will not be penalized with unexcused absences during the break; put on a relay or in an event and you are nowhere to be found.

12/8

Good luck to all athletes taking the ACT's tomorrow. Freshman and JV will have the day off and are expected to do the home workout below as well as go for a 30 minute run on Sunday. Throwers and athletes who are in the lifting group should report to woodman field at 8am.

Warm up 

10 sets of 20 California jumping jacks

Dynamics or Light stretching if there's no room for dynamics

Workout 

6 sets of 1 min high knees, 1 min squats, 1 min push ups, 1 min A skip 1 min rest.

30 crunches, 25 toe touches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands), 50 jumping jacks. Rest and repeat 4 times.

Cool down: 

10 sets of 20 California jumping jacks

Stretch and ice. The goal is to stay focused because we're in it to win it.

Distance After the warm up and workout above go for a 40 minute run.

12/7

tomorrow freshman and JV will have the day off. Varsity and those who lift will meet at woodman field immediately after school. Throwers should meet coach Henry at 1:30 dressed and ready to go, do not go to the freshman building before 1:30.

12/6

Tomorrow Freshman and JV athletes will meet at 2:15 in the freshman building lobby. All athletes who were informed about offsite practice should meet at 1:20 on Midland ave and the bus will be leaving at 1:30pm so please be on time. All athletes need to stay on top of their stretching and core work (see peseason workout) as well as school work, you all are student athletes and should be working on your time management.

12/5

Tomorrow is an abbreviated day; throwers, freshman and JV athletes are asked to meet on the second floor of the freshman building dressed and ready to go at 1:45pm. Sprinters and distance runners who lift (and those who were told by Coach Washington today) should report to woodman field immediately after school. Please keep an eye on the blog throughout the week as we find out about practice space daily.

12/4

Tomorrow practice will be held on the second floor of the freshman building. As soon as school is over get changed and head there. Please make sure you have layers and come ready to train. Also, Fleet Feet Montclair will be hosting an Indoor Track Spike Night Event tomorrow for your athletes!

Tuesday, December 4th
5pm to 8pm

All athletes will receive 20% off spikes and trainers!

12/3

Today we will meet and change at woodman field and jog to watchung field for practice. Once practice is over we will return to woodman where all athletes can be picked up. Today, will be the final day of tryouts and all athletes must be present unless you have already spoken to Coach Washington. For those that are just getting cleared this week you will be given 3 days to try out.

Home workout

Warm up: Jumping Jacks for 1 minute then hold a 1 minute plank. Rest for 30 seconds and repeat eight times

2 mins rest

Workout: 1 min high knees, 1 min jumping jacks, 1 min squats, 1 min pushups, 1 min lunges, 1 min crunches, 1 min rest. Repeat 8 times

Abs: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 6 times.

Friday Practice

Today and tomorrow JV and Freshmen have the day off, for today do the preseason workout for Friday and for tomorrow there will be a home workout posted here. Lifting groups and throwers will meet at woodman field immediately after school today.

Clearance

A new clearance list has been posted. Please check to see if you have been added. If you aren't on the list stop into the athletic office to see exactly what you are missing and how you can get cleared.

Day 1

If you signed up for winter track and field and plan on participating this season you are expected to be at practice today. This is true for everyone, not just those on the clearance list; I am working with the athletic office and nurses to get more athletes cleared before the day is done so more will be cleared in time for practice and will be informed there. If you miss that counts as an unexcused absence and three of these will result in athletes being asked to leave the team.

Cross Country Banquet

IF YOU HAVEN'T PURCHASED YOUR TICKETS YET, PLEASE DO ASAP.  ATHLETES NEED TO EMAIL ME IF THEY ARE ATTENDING ALONE.

IF YOU HAVE SENT A CHECK IN THE MAIL, PLEASE LET ME KNOW!

Please find attached the MHS 2018 Cross Country Banquet Invite. With the funds from the Booster Club, All Athletes & Coaches will attend FREE.  Adults/Parents $20 per ticket, Siblings $10 per ticket, this will include dinner, dessert, soft drinks and ticket to win a basket of Cross Country/Track & Field Goodies. Please purchase your tickets no later than December 1. Tickets will NOT be sold at the door the day of the Banquet. NO ticket, NO entry.

Tickets can be purchased online at https://squareup.com/store/montclair-high-school-track-booster-club

OR

send a check payable to MHS Track and Field Booster Club to 27 Glenridge Parkway, Montclair 07042.

NO PHYSICAL TICKETS WILL BE ISSUED.  WE WILL CONFIRM YOUR NUMBER ONCE WE RECEIVE YOUR PAYMENT.  PLEASE CHECK IN UPON ARRIVAL. CHECK IN STARTS 6PM.

If athletes are planning on attending alone, Please have them email me directly as they still need to be on the list to attend and for catering purposes.

Any questions, feel free to email or call/text Darryl on 862-216-8198.

Update

The tryout schedule has been changed. No tryouts will be held this week, there will be 6 days of tryouts next week beginning Monday November 26th through December 1st. Athletes who attended today's meeting were informed of how the process will go and all athletes expecting to be a part of the team need to be present all 6 days. Athletes are expected to do the workouts listed on the workouts tab throughout this week (Monday to Sunday). As of now the clearance list is up to date and will be updated again on Thursday.

Tryout dates/times:

Monday November 26th
3pm - 5pm

Tuesday November 27th
3pm - 5pm

Wednesday November 28th
3pm - 5pm

Thursday November 29th
3pm - 5pm

Friday November 30th
3pm - 5pm

Saturday December 1st
TBD

Family ID

Family ID has been reopened, it will close on Friday Nov. 16th. That being said there has been an update to the try out schedule. An updated roster will be posted later this evening so please keep an eye out, the majority of you that aren't cleared do have everything in we are just waiting on administration to sign off on all documents and update your status in the system.

Winter Track

Just a reminder family ID will close on November 12 if you are not registered for a winter sport by then (even if you have paperwork in from the fall) you will not be on the roster. Even if you need a physical or impact test please do not wait to have those before doing family ID. It's best to do family ID first then get the paperwork in. Please get everything done as soon as possible as you can not try out if you are not cleared. An updated roster has been posted; as of now we have 126 athletes on the roster and only 52 are cleared. If your name is not on the roster send an email to runningmounties@gmail.com and you will be informed as to why you are not cleared.

Clearance

The most up to date clearance list has been posted, please keep an eye on the blog as we will try to updated daily. If you have any questions of why you are not cleared please send an email to runningmounties@gmail.com so it can be clarified. The last day to register on Family ID is November 12th. If you take a physical the paperwork must be turned into the athletic office so it can be signed off and approved by the school doctor. Please get everything done as soon as possible as you can not try out if you are not cleared.


Tryout times:

Monday November 19th
3pm-5pm

Tuesday November 20th
3pm-5pm

Wednesday November 21st
1:30-3pm

Preseason

For those of you not doing a fall sport and either missed or did not get a packet at the meeting. Please see the tab on the right titled preseason, in this link you will find you workouts for the next 7 weeks leading up to the season. The goal is to come in shape, not using the first few weeks to get in shape as we have our first few meets in the early part of December. There is also a general info link as well which shows all the important information for the season and events contested. Please make sure you start checking the blog for updates at least once a week.

Winter Sports Info.

ATTENTION STUDENTS INTERESTED IN WINTER SPORTS

Physical Examination Dates

Tuesday, October 9^th and October 16^th

From: 5:30 to 8:00pm

Location: Nurse Office, Main Building

All Pre-Participation Physical Evaluation forms are required in order to get an exam.

ImPACT Testing Dates

Monday, October 29th
3PM - Boys and Girls Basketball
4PM - Ice Hockey, Cheerleading and Bowling
5PM – Swimming
Location: Mac Lab, Main Building

Thursday, November 1st
3PM - Wrestling
4PM - Fencing
5PM - Winter Track
Location: Mac Lab, Main Building

ImPACT Testing will take place in the MAC Lab, main building.  Tests will begin on time on the hour.  A signed ImPACT Test permission slip is required for testing!

If you can't make it to your assigned session, you can go to any one however assigned teams will have preference.

Please visit:  http://www.montclair.k12.nj.us/schools/montclair-high-school/athletics/mhs-athletics/
to register for winter sports, team updates and to download athletic forms.

Winter Track Meeting

Due to the change in the Cross Country SEC meet, the winter track meeting (for athletes) has been moved to Friday at 2:45 in the main building cafeteria. If you are currently doing a fall sport ask your coaches if it is okay for you to attend this meeting so that you can get the information you will need to participate. There will be a lot of vital information given out for the upcoming season as well as things you all should start to do on your own so that you a prepared on the first day.

Parents registration for Winter Track & Field  is now open, here is the link below:

http://www.montclair.k12.nj.us/schools/montclair-high-school/athletics/mandatory-athletic-forms/

Make sure to complete this early so there is no delay in your childs clearance/participation.

Winter and Spring Banquet - Set Up request

Hope to see everyone at the banquet this evening at 6pm in the Main Cafeteria.

If anyone wants to earn community service hours, set up will be from 4pm-6pm today! If you need to stagger an can't help both hours... 4-5pm and 5-6pm are welcomed as well.

Thank you in advance for your assistance in this matter!

State Groups-Day 2

please meet at Woodman by 8:30 am on Saturday morning for those competing.

State Groups Information

Those competing in the State Groups, you will be excused after 4th period. Be sure to have snacks, the booster is providing sandwiches for you today (so you don't have to worry about lunch). Be sure to have something to sip on, layers, and plastic bag i the event it begins to rain. (It's better to have and not need than to need and not have). :)

Those who are on senior option, we will leave at 12. Please be to Woodman by 11:50am.

The meet will take place at Franklin High School in Somerset, NJ.

Go Blue!

State Group Championships Order of Events

Running Events - Friday and Saturday

Field Events Friday

Field Events Saturday

Volunteer Opportunity/Banquet/Uniform/Practice

Click on the link below for a volunteer opportunity taking place on Sunday June 3, 2018.
Montclair Run Volunteer Form

If you are interested in participating in the run 2mi or 10K, the link below takes you to the registration page.
Montclair Run Registration

A reminder, the WINTER and SPRING banquet will be held on Friday, June 8, 2018 at 6pm in the main cafeteria. For those who have nor given $5 towards gifts (FRESHMAN- SENIOR) please drop it off to Team 2, Coach Kenny will be there.

If you have nor returned your uniform, pleas do so today or tomorrow after school at Woodman Field.

All athletes who competed this past weekend. Please come to practice today, there are some things we have to finalize.

Day 2 State Sectionals

Due to the bad weather tomorrow the meet has been moved up an hour. The first event will go off at 9am. Please report to Woodman at 7am. Have layers just in case. See all competitors tomorrow

State Sectionals Info

Athletes competing on Friday, you will be excused from 7th and 8th period class today. Report to Woodman immediately after 6th period. For those who are with CIP, the bus will leave at 2pm.

Athletes competing on Saturday, the bus will leave from Woodman at 8am.

Please have your entire uniform (blue top/black bottoms) and warmup on.

Have sunscreen, snacks, and something to sip on throughout the day.

Here is the address to the track. 350 Piaget Ave, Clifton, NJ 07011

Thursday Practice Information

For those athletes who are moving on to states, you are required to be in practice on Thursday in order to compete this weekend. Please make sure you are present.

Those going to prom, be safe and have fun.

Winter and Spring End of Season Banquet

Attention all winter and spring track and field athletes please click on the link below and RSVP for the end of season banquet.

Winter and Spring Track and Field Banquet RSVP Link

We hope to see everyone there to celebrate and honor our wonderful athletes!!

Monday Practice Information

There is a mandatory practice for all members of the track and field team on Monday immediately after school. Frosh and JV, please have your uniforms clean and ready to be returned tomorrow. 

Also all athletes please bring $5 and give it to David Aley, Cameron Smith, Anisia Yang, or Isis Arevalo for end of the season gifts. 

End of season banquet will be held on Friday, June 8, 2018. Make your calendars! 

Day 2 Essex County Championships

All track and field Athletes, report to Woodman at 9:15am on Saturday morning for part 2 of Essex County Championships! 

Important Counties Message

Good morning!!! Please read this message carefully! ALL athletes competing this weekend will be excused from their last two periods today. The county is going to try to contest as many running events and ALL field events today due to the bad weather forecast tomorrow. Please forward this to your teammates.

Athletes not competing please still report immediately after school.

Thank you for your time and attention in this matter.

Essex County Championships Information

Great job to all those who competed in the Future Stars Invitational this afternoon. Lots of great performances!

Athletes competing on Friday, you will be excused from your 6th and 2nd period classes (the final two classes of the day). Please report to Woodman Field. Uniform for the girls team (blue singlet, black bottoms), boys team (blue singlet, blue bottoms).

Attention to all members of the track and field team who are not competing..... please be prepared to attend the meet Friday (immediately after school) and Saturday (at 9:30am) as we are the hosts and need all hands on deck not only to support the athletes competing but work as part of the hurdle crew and in other capacities. Please wear your track and field t-shirt on Saturday

If there are any parents/guardians/family/friends who would like to volunteer and help out this weekend, please click on the link below.

https://www.signupgenius.com/go/20f0b48aaa729a5f58-essex2

We thank you for your continued support of the running program.

GO BLUE!!

**reminder to all team members, please give your $5 to David Aley, Isis Arevalo, Cameron, and Anisia Yang for gifts distributed at the banquet**

Senior Option Information

Good Morning,
All SENIORS competing in any of the events on Friday ONLY, you will have the ability to hand in your senior option packet at 12noon TODAY (since you will miss the meeting on Friday at 2:35pm). If you are NOT competing on Friday you are expected to attend the meeting FIRST then come to Woodman Field on Friday.

Future Stars Meet/ Essex County Chamionships

Athletes competing tomorrow, please be on time and make sure you have layers for the meet tomorrow at West Orange. 

If you are not competing Thursday, you will compete in the Essex County Championships his weekend. 

JV Aand Freahman athletes, we ask hat you attend the met Friday and Saturday to cheer on your teammates and help as part of the hurdle crew. 

Lastly, all athletes, please give David Aley, Cameron Smith, Anisia Yang or Isis Arevalo $5 towards gifts for the end of season banquet which will be held on Friday, June 8, 2018 at 6:30pm

SEC Long Jump Info

Attention, there is practice for the entire team tomorrow immediately after school.

For those who were supposed to compete in the long jump on Friday, you will be excused from your 7th and 8th period class on Monday. Please meet at Woodman Field as we will travel to Millburn High School to compete in the long jump.

Super Essex County League Championships

Reminder, athletes competing today will be excused from their 7th and 8th period classes. Please report to Woodman Field. Have Montclair Track and Field attire on, be sure to have your layers.

Attention Photographers

Here is the team link we use to upload and post pictures from all running seasons. If you have any, please upload to the link below. Thank you!

https://tracknfield.smugmug.com/share/MHS 2017-2018 Winter & Spring Track Seasons

Password : goblue

Essex County Relay Championships

As a team, we are wearing our spring track and field t-shirts to school. A number of you asked for a t-shirt and then disappeared before Coach Kenny could give you one. If you still do not have a shirt please send an email. 

If you are competing at the Essex County Championships on Friday, May 4, 2018 you will be excused from your 7th and 8th period class. Please report to Woodman Field after 6th period. Athletes, you are expected to have LAYERS (black pants) and long sleeve shirt, along with your blue competition shirt, white t-shirt and black spandex short bottoms (girls), blue Montclair shorts (boys). Everyone on the team must match.

Athletes not competing on Friday will compete on Saturday at the Frosh/Novice Relays. You will have OFF on Friday. Please report to Woodman Field at 7:30am. Athletes who are competing Friday are expected to attend the meet to help out. 

Essex County Relays/Frosh Novice Relays Information

Friday we will travel to Livingston High School for Essex County Relay Championships. We will go over the list today in practice. For those that will not compete on Friday, you will compete on Saturday at the Frosh/Novice Meet. If you have not informed your coaches, please let them know if you will not be able to attend the Saturday meet.

Athletes who compete on Friday, you are expected to volunteer your time at the meet on Saturday. This is a fundraiser for the team and we would appreciate your participation.

Tuesday Meet/Rec/National Decision Day Announcement

The boys team will go against SHP and Livingston the girls will compete against Livingston only at 4pm tomorrow. Please make sure you have your layers and something to snack on and stay hydrated.

There is also a rec meet immediately following our meet, if you would like to stay and earn some community service hours facilitating a track and field event for young children that would be awesome as well.

May 1st is national decision day! All seniors who participated in XC, Winter, and Spring Track and Field come by the track at 3pm so we can take a picture with you in your college gear!! We are so proud of you and happy for you!! Spread the word!

Bus Correction/Paul Beck Relays/Saturday Workout

The bus will leave from Woodman Field tomorrow at 7:15am. Please have layers, snacks, and something to stay hydrated.

For those not competing...here is the workout for tomorrow

7-10 minutes of jogging
dynamics and drills

Workout (sprinters, jumpers, and throwers):
Jumping Jacks for 1 minute then hold a 1 minute plank. Rest for 30 seconds and repeat five times

2 mins rest

1 min high knees, 1 min jumping jacks, 1 min squats, 1 min pushups, 1 min lunges, 1 min crunches, 1 min rest. Repeat 5 times

Workout(Distance)
30 minutes of running on the grass (every 4 minutes sprint for 60 seconds)
THEN
1 min high knees, 1 min jumping jacks, 1 min squats, 1 min pushups, 1 min lunges, 1 min crunches, 1 min rest. Repeat 4 times

ALL GROUPS:
Abs: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 5 times!!

THEN

Cool Down

THERE IS A HOME DUAL MEET TUESDAY MAY 1, 2018. IT WILL BE EXTREMELY WARM, BE MINDFUL OF YOUR HYDRATION ALL WEEKEND :)

Team Photo`

We will take the team photo at Woodman Field today at 3pm. Please be on time and have your track and field tshirt.

Meet Vs. West Orange

Pleas be on time for the bus. We will leave promptly at 2:55pm to travel to West Orange for our dual meet.

Vs. SHP (Dual meet information)

All freshman, JV sprinters, jumpers, throwers, and distance will compete at the meet tomorrow. Be sure to have layers and make sure you report to Woodman Field immediately after school.

Varsity distance, sprinters, and throwers (boys) and the ENTIRE girls team, report to Woodman for practice. Practice will begin at 2:50pm.

Dual Meet Thursday

Good Morning All...on Thursday April 19, 2018 only the boys track and field team will compete against SHP at Seton Hall's facility. The girls team will remain at Woodman Field for practice. We will go over who will be competing at the dual meet during practice today.

See you all soon.

Dual Meet Information vs. Columbia

ADDRESS FOR THE MEET:  58 Burr Rd, Maplewood, NJ  07040

Throwers, your even coach has informed you of who will travel to the dual meet tomorrow and who will stay at Woodman and train.

Jumpers, you will compete tomorrow at the dual meet.

Distance runners and sprinters, varsity groups will stay at Woodman and train, JV and Freshman athletes will compete at the meet.

Hurdlers, you will also compete tomorrow at the dual meet.

The bus will leave from Woodman at 2:50pm. Be on time. If you do not have your uniform, a coach will have one for you when you get to Woodman.

Saturday Update

Since Summit Relays has been cancelled we will NOT compete this weekend. Practice has been cancelled as well. Enjoy a day off. See you all on Monday ready to work. Take care.

Summit Relays

Saturday's Meet has been cancelled.

Friday we will have practice at 10am. See you All soon!

Spring Break Update

Just so everyone is aware, the dual meet has been rescheduled for Thursday, April 5, 2018. All athletes please report to Woodman Field at 2:30pm. The rest of the spring break schedule will remain as is.

Practice location

Meet on the 2nd floor of the main building.

Tuesday Practice

Attention all athletes!
Weight room will be at 10AM. Practice will follow afterwards at 12noon. Check the blog for practice location.

Monday Workout Team Workout

TEAM WORKOUT FOR MONDAY:

Warm up: Jumping Jacks for 1 minute then hold a 1 minute plank. Rest for 30 seconds and repeat five times

2 mins rest

Workout: 1 min high knees, 1 min jumping jacks, 1 min squats, 1 min pushups, 1 min lunges, 1 min crunches, 1 min rest. Repeat 8 times

Abs: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 5 times!!

Cool Down

Good Friday Optional Practice / Mountie Relays Information

Practice on Good Friday has been CANCELLED. Enjoy the time and rest before our first meet.

For those who will be in town on Saturday report to Woodman Field at 7am for Mountie Relays. We will distribute uniforms and inform you of your events for the day. If you are not on time, if you will NOT compete.

The order of events for the Mountie Relays will be posted on Friday. Distance runners will compete in distance events, sprinters in sprint events, jumpers on jumping events, and throwers in throwing events.

Practice Change

ATTENTION!!! Practice time has been changed to 3pm. Please be ready to warmup AT 3pm

Nutrition Talk

Recovery Mode 

Your coaches guide/ solutions for post-workout recovery. 

It’s easy to assume the reps you perform in the weight room or the sweat you shed on the track/ field directly correlate to bigger muscles and more strength. But in reality, this conditioning breaks your muscles down one tiny rip at a time. It isn’t until after the workout, when your heart rate has returned to normal and your muscles finally rest, that the real growth can begin. In this post we will guide you along the crucial post-workout road to recovery.

The three R’s:

Rehydrate

As a rule of thumb, athletes should drink 16-24 ounces, or 2-3 cups, of fluid for every pound they lose in their workout. If the athlete tends to sweat heavily, it could be a good idea to sip a sports drink before, during and after workouts in addition to water to aid with electrolyte loss.

Coaches pick: Chocolate milk

While it’s not the kind of drink you’ll want to chug midpractice, chocolate milk is a nutritious option to kick-start your recovery. Why chocolate? The sugars are carbohydrates that your body can use. Additionally, chocolate milk contains protein, providing the carb-protein pairing that is ideal for recovery.

Repair and …

Protein is an essential part of the recovery process because it helps repair and build the muscles that were broken down during the workout. Athletes should strive to get at least 20 grams for a post-workout snack or meal. But they also should keep in mind that protein alone won’t build muscles – you need enough calories, too.

Refuel

During a long, intense workout, athletes deplete their stores of carbohydrates, the body’s main source of energy. It’s important to replenish these stores as soon after the workout as possible – ideally within 30 to 45 minutes of exercising. During this window, the body is best able to replenish the glycogen stores and rebuild muscle.

Dietitians recommend at least a 2-to-1 carb-protein ratio for recovery. Depending on the individual and his or her goals, the ratio may be increased to 3-to-1 or 4-to-1.

Coaches picks: Carbs and protein

Bagel and peanut butter; cereal and milk; sandwich with lunch meat; fruit and yogurt