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.