Spring Updates

The first day of spring track practice will be Monday April 5th, workouts for this Thursday, Friday and Saturday will be posted here by Wednesday evening. The most up to date spring roster has been posted, see tab to the right, if your name is not on the roster please email runningmounties@gmail.com so we can let you know what needs to be done for clearance. If your name is not on the most up to date roster Sunday evening you will not be able to practice on Monday the 5th. During spring break practice will be from 9am to 11am Monday through Saturday unless otherwise expressed here.

Spring Thaw

Athletes competing tomorrow, the bus will leave from woodman field at 9am please arrive at 8:50. All athletes should wear their black long sleeve shirt as well as other layers.  If you come to the bus in just your t-shirt you will be sent home. Make sure you eat breakfast, pack two bottles of water as well as snacks. Come prepared to compete.

Spectators: Each athlete is allowed 2 people from their household. Spectators will utilize the stands and outer area of the track. Athletes will be set up on the field, only athletes are allowed on the field and competition area. On the information sheet there is a QR code which will take you to the online results as no results will be posted at the meet. The host would like parents to leave once their athlete is done competing. 

The meet will be held at Metuchen HS 400 grove ave, Metuchen, NJ.

3/26

Today will be the last day of practice for winter track; there will be a brief meeting before practice begins so all athletes need to be on time. For those of you doing spring track a preliminary schedule has been posted there will be changes and possible additions so do not print just yet, we just wanted to get it out so you know the few dates that we do have competitions as of now.

For the athletes competing this weekend, the order of events and competitor list has been posted. There will be no results posted at the meet however, QR codes that will get you to online results will posted on site. Spectators are allowed, two from the household of each child, and must wear masks. The host school would like parents to stay in the bleachers/ area outside of the track and to leave once their athlete is done competing.

March 25

Due to a positive COVID case all JV Distance boys must self quarantine. We are sad that this is the case and your season ends this way; however, it is for your safety as well as the safety of your teammates. If you are in this group and doing a spring sport you cannot start practice until April 6. If you aren’t doing spring track I suggest you reach out to/ inform that coach.

March 24

Throwers should report to woodman by 4:30, all other groups should do the workout below at home. We will resume tomorrow at regular time.

Runner warm up
Quick-hit abs
Glute and hip strength 
Athletic Core
Runner stability
Runner flexibility

Week of March 22nd

This will be the last week of the winter season, athletes will report at regular time unless informed other wise by the coaching staff. For those participating in spring track, the season begins on Thursday April 1st; the schedule will be posted here before the week is over as well as practice information. Any parents who are interested in helping the booster club there will be an information session tonight at 7pm. The link to register is listed to the right (if you are looking at this on your phone, scroll to the bottom and click full web version to see tabs). 

March 20

Athletes will have the weekend off. Take the time to catch up on school work and also get out and enjoy the weather. Spring track athletes not currently on the team make sure you are attempting the preseason workouts listed to the right, the goal is to start the season in shape. We should have a complete schedule by the middle of this upcoming week.

Parents, if you are interested in supporting the team there will be a booster club interest meeting on Monday 3/22 at 7pm. The registration link is to the right, labeled booster meeting.

March 19

Freshman and JV will have the day off and should do the home workouts below. Throwers and Varsity should report to woodman at 3pm.

Distance: 40 minute run

Sprinters: 12 minute run

Nike app (both groups after run)

1. Full-body ignition
2. Pace Breaker
3. Quick-hit abs
4. Runner stability
5. Runner Flexibility 

Spring Track/ March 18th

Thank you for those who were able to attend the spring track information session. For those of you unable to attend there is a spring track information sheet on the menu to the right. Also, any parents interested in joining/helping the team booster club, there will be an interest meeting on Monday, March 22 at 7pm via zoom (registration link in menu on the right).

Winter athletes, there will be no practice tomorrow. Please do the items below on the Nike app.

1. Runner warm-up
2. Fresh on the Circuit
3. Floor to Core
4. Runner Flexibility

Updates/ Spring Track

This will be a regular week of practice, freshman and JV will be off on Thursday with a home workout to do on their own. The freshman boys team can come back to practice on Tuesday. This week will be a lot cooler than last so athletes please remember your layers, your own bottle of water and be on time. 

For those families signed up for/interested in spring track there will be an interest meeting on Wednesday March 17th at 7pm. Please use the link to the right (labeled interest meeting) to register or check the morning announcements in the athletics section. If you do the link in the announcements make sure you copy and paste as their format is off. Athletes coming out for spring track, this week you should begin the workouts to the right listed under preseason, this way you are in some type of shape when the season begins on April 1.

Saturday March 13th

There will be no practice for any group tomorrow, athletes are asked to do the Nike app workouts posted below. Also, for those families signed up for/interested in spring track there will be an interest meeting on Wednesday March 17th at 7pm. Please use the link to the right (interest meeting) to register or check the morning announcements in the athletics section. Also, please make sure you all fill out the emergency contact google form (if you've already done so no need to do it again.

Saturday Workout:

1. Runner warm up
2. Quick-hit abs
3. Glute and hip strength 
4. Athletic Core
5. Runner stability
6. Runner flexibility

March 11

Athletes going to West Orange should report to Woodman at 2:10, everyone else report at regular time. For those doing spring sports, today is the last day to turn in paperwork and complete genesis. Email all documentation to Dr. Scarpello (pscarpello@mpsdnj.us) if you have already emailed him no need to continue emailing and checking up as himself and the nursing staff are working on getting this done for all spring sports at the moment so we ask for your patience. For  the freshman boys please see workouts below for the remainder of the week, please continue to monitor any symptoms that arise during this time away as well.

Thursday: Nike App

1. Runner warm up

2. Quick-hit abs

3. Glute and hip strength 

4. Glutes and glory

5. Glutes to the max

6. Runner stability

7. Runner flexibility

Friday: Conditioning Circuit

Perform each exercise for 30 seconds with no rest. Repeat three times (every 2 weeks raise time 10 seconds)

• Mountain Climbers

• Jumping Jacks

• Push-Ups

• Jumping Jacks

• Plank

• Jumping Jacks

• Deadbugs 

• Jumping Jacks

• Squats

• Jumping Jacks

• Lunges

• Jumping Jacks

• Leg raises

• Jumping Jacks

• Plank

Saturday:

• 2 minutes of continuous jumping jacks (repeat 3 times

• Myrtl routine 

• Runner cooldown and runner flexibility on nike app

Monday:

1. Runner warm up
2. Quick-hit abs
3. Glute and hip strength 
4. Athletic Core
5. Runner stability
6. Runner flexibility

Important Info.

All freshman boys that have been practicing since Monday March 1 must take the rest of the week off and self quarantine until Tuesday March 16th; this is for your safety as well as the safety of the team. Make sure you all are filling out the daily screening form every day by 1pm and if you check yes, have symptoms or feeling under the weather stay home.

As stated in the preseason meeting and in previous posts if anything comes up regarding your family and COVID the coaching staff must be informed (runningmounties@gmail.com) as soon as possible. Also, please take the time to fill out the emergency contact form linked to the right, this must be completed for all athletes currently participating in winter track.

Updates

This week will be a full week of practice and we will be at woodman field; tomorrow all athletes should report to woodman at 3pm. As we move into phase 2 of practice athletes will be expected to know the names of each dynamic/ drill and we will also be jumping into the harder portion of training. Make sure you all are eating breakfast, lunch and snacking as well as drinking water during the day (not just at practice) and getting adequate rest at night. Just a few updates going into practice this week and for the remainder of the season.

1) We will only post here about practice if there are changes to the time or location. 

2) If you have to miss practice an email must be sent to runningmounties@gmail.com with reason

3) If you have three unexcused absences you will be asked to leave the team.

4) If you are a part of a school club, club sport or other activities please see Coach Washington so we can discuss and work on a schedule that benefits all parties.

5) If you are planning on doing spring track or any other spring sport genesis and paperwork must be      completed by March 12th. For the time being please email all documentation to Dr. Scarpello and not Ms. Covello. As stated in a earlier post, do not wait

March 5

We will not meet in person practice today; athletes should do the following workouts below on their own this weekend and be prepared for the following week of practice. Also, keep an eye on the blog as information in regards to spring will be posted as we are updated.

Warm Up

• Runner warm up (on nike app)

Conditioning Circuit

Perform each exercise for 30 seconds with no rest. Repeat three times (every 2 weeks raise time 10 seconds)

• Mountain Climbers

• Jumping Jacks

• Push-Ups

• Jumping Jacks

• Plank

• Jumping Jacks

• Superman 

• Jumping Jacks

• Squats

• Jumping Jacks

• Lunges

• Jumping Jacks

• Leg raises

• Jumping Jacks

• Plank

When completed do runner flexibility on the Nike app.

Saturday
1) Myrtl Routine: https://www.njsportsmed.com/files/myrtl_routine.pdf
2)  https://youtu.be/wqkeH2jMLt0 

March 4

We will be meeting at woodman at 3pm today, remember your layers and water.

March 3rd

Tomorrow we will be meeting at woodman field and practice will begin at 3pm. Parents please drop athletes off in the circle; athletes should come to the track through the parking lot. Remember your layers and water

Tuesday March 2nd

Due to the lower temps tomorrow we will not meet; athletes are asked to do the items below on their on and be prepared for practice on Wednesday. Also, just a reminder... anyone planning on doing spring sports get your forms in before this week is over. Yes, they are due on the 12th however its best that you don't wait until the last minute.

Warm Up: Jumping Jacks and Squats

• 2 continuous sets. 30 secs each

• Distance; 40 minute run

• Sprinters: 15 minute run

• Throwers: 10 minute run

Nike App:

• Lean FIt Benchmark

• Quick hit abs

• 5 minute plank finisher

• Runner Flexibility