Please see the workouts for this weekend below
Saturday: Nike Training app workouts
1) 5-Min Bodyweight Burn: Core Wake-Up Call
2) 10-Min HIT: Abs
3) 10-Min Yoga: Core Flow
Sunday:
Varsity distance; Easy 50 minute run
Everyone else (all levels) Easy 20 minute run
After run everyone should do quick fix mobility on the nike training app
Monday 1/2: Varsity runners woodman field 9am. Everyone else OFF
Please see update for tomorrow's practice below
Wednesday 12/28: Throwers 9am at freshman building; Varsity sprinters & Varsity distance 10am woodman. Freshman & JV Nike app workouts below
1) 30-Min HIT: Pyramid Blowout
2) Runner's Release
Thursday 12/29: Throwers at woodman 9:30am; everyone else at Woodman 10am
Friday 12/30: Everyone at woodman 10am
Saturday 12/31: OFF
Monday 1/2: Varsity runners & throwers woodman field 9am
Monday 12/26: Varsity sprinters and distance woodman field 10am. Everyone Nike app workouts below
1) 10-min HIT: Interval Training Blast
2) Runner's Release
Tuesday 12/27: Throwers 9:30am Woodman. Everyone else 10:30am main building
Wednesday 12/28: Throwers 9am at freshman building; Varsity sprinters & Varsity distance 10am woodman. Freshman & JV Nike app workouts below
1) 30-Min HIT: Pyramid Blowout
2) Runner's Release
Thursday 12/29: Everyone at Woodman 10am.
Friday 12/30: Everyone at woodman 10:30am
Saturday 12/31: TBD
The list for tomorrows meet has been posted; only athletes on this list are allowed to travel/excused from school tomorrow. The bus will leave from Woodman field at 7am, come prepared in layers, with snacks/food and water but most importantly ready to compete. The practice schedule for winter break will be posted here Saturday evening however, as expressed in today's meeting practice will be in the morning.
Tomorrow all levels and groups will meet on the 2nd floor of the main building with practice beginning at 3pm. Everyone needs to wear layers; no excuses.
Parents, please see tab to the right for the emergency contact google form, this needs to be filled out completely for athletes to travel/compete.
Today, throwers will meet for practice at 3pm in the freshman building. All other groups should do the home workouts below on the Nike app; check back here tomorrow for tomorrows home workout as well as important team information.
Nike App
1) runner warm up
2) quick fix mobility
3) runners release
Tomorrow, freshman, JV and throwers will have the day off. The group that coach Washington spoke to will meet Coach Jenkins at woodman at 3pm; the Ocean breeze group will leave from woodman at 1:20pm. On Friday all levels will have a home workout which will be posted here and information regarding throwers practice will be posted here as well.
Today there will be study hall in the library from 2:45pm-3:45pm followed by practice; practice will be done at regular time so please plan accordingly. Parents and athletes, please make sure you go over the policies and procedures together, as stated there, in our parent meeting and athlete meeting on Monday... unless discussed earlier with coaches, lapses in practice will hinder athletes place on team and being able to compete.
Everyone will meet at woodman after school today. Freshman and JV will be done by 4:30 the latest; parents please plan accordingly.
Today was the last day of tryouts, there will be a meeting followed by practice on Monday after school (location will be posted later this weekend). Tomorrow Freshman and JV will have the day off and should do the home workout listed below on their own.
Home Workout; easy 15-20min run followed by the circuit below
Circuit do 2 sets of the circuit below. Take 2 minutes between sets after you've completed 2 sets get a good stretch, holding each stretch for 1 minute or 2 sets of 30 seconds.
20 Mountain Climbers
20 Jumping Jacks
10 Push-Ups
20 Jumping Jacks
30sec Plank
20 Jumping Jacks
20 Crunches
20 Jumping Jacks
20 Squats
20 Jumping Jacks
20 Lunges
20 Jumping Jacks
20 Leg raises
20 Jumping Jacks
30sec Plank
Practice will begin at 4pm tomorrow and we will meet on the 2nd floor of the main building. We are working on coordinating a study hall so please keep an eye on the instagram story tomorrow for location. Athletes can not be in the building unsupervised so we will not be hanging out on the 2nd floor or in the building until practice begins.
Wednesday, Thursday and Friday are half days, information in regards to practice start times for each group/level will be posted here tomorrow evening.
Athletes use the weekend to recover, get homework done and be ready for Monday. All athletes should download the nike training app and do the following workout below for Saturday
1) 5-Min Runner's Yoga
2) 5-Min Bodyweight Burn
3) 10-Min Yoga: Restorative Sequence
To find the workouts click the workouts tab and bottom then hit the browse tab at the top. From there type in and do workouts.
On Sunday Athletes should do
1) Runner Warm-up
2) Quick Fix Mobility
Tomorrow all groups and levels will meet at woodman after school. Athletes, remember to wear your layers and extra water also, make sure you all refill your water bottles before coming to woodman.
All athletes (cleared or not) should report to practice at woodman field on Monday; only athletes that are cleared will be able to practice. We have not received an updated roster as of yet however, once we do the roster here will be updated. If you turned in paperwork between the 14th and the 23rd it is still being processed and will take a while; there is a chance we receive a new roster during the day on Monday so everyone should come to school prepared to practice.
For the 28th and throughout the season athletes need to wear layers as we will be practicing outside unless it is under 40 degrees. The schedule for the season has also been posted, parents and athletes make sure you see the link to the right and look it over; also make sure you and your children read the team policies and procedures as well.
Parents and athletes please utilize this page throughout the season as all information and practice changes are posted here. Parents on Wednesday, November 30th at 6pm there will be a parent meeting hosted by the athletic department. We ask that all parents (new and old) attend as we will be going over details for the season and can answer any questions you might have. Again, we ask that all parents/ guardians of winter track athletes attend.
The most up to date roster has been posted; if your name is not on the list you will not be able to practice on the 28th. If your name is not on the list please email Coach Washington at runningmounties@gmail.com so he can let you know what you are missing or what's delaying your clearance. If you just turned in your items last week this is one reason however, email just in case.
The first official day for tryouts/practice will be Monday November 28th after school; as of now we will meet at woodman field however if there is a change it will be posted here. Parents and athletes please utilize this page throughout the season as all information and practice changes are posted here. For the 28th and throughout the season athletes need to wear layers as we will be practicing outside unless it is under 40 degrees. The schedule for the season has also been posted, parents and athletes make sure you see the link to the right and look it over, make sure you all also look over the team policies and procedures as well.
Parents on Wednesday, November 30th at 6pm the athletic department will have a winter sports meeting to go over details for the season and there will be a session for us to meet as well. We ask that all parents/ guardians of winter track athletes attend.
Families and friends, please see the link below for the slideshow from the banquet. We thank you all for an amazing season as we couldn't have done it without you and we look forward to the years ahead.
For those of you interested in/doing cross country please see montclaircrosscountry.blogspot.com for the most up to date information in regards to preseason and clearance.
The team has a Double Good popcorn popup fundraiser starting today at 6pm (its only open for 4 days).
Please set up your individual popup shop before 12pm; see below. It is 100% contactless and the products are shipped directly to the buyer.
Each of us will create a Pop-Up Store and sell Double Good gourmet popcorn! Prices range from $18-$59. The popcorn is award-winning and really delicious!As the season comes to a close we have a few items we would like your assistance with.
We would like each athlete to create a Pop-Up Store and sell Double Good ultra-premium popcorn! Prices for Signature Bags (5 cups each) start at $9, and Curated Collections at $26. The popcorn is delicious and award-winning!
This is a virtual fundraiser; 100% contactless and the product ships directly to your supporters.
Our fundraiser officially kicks off on June 17 and goes until June 21.
Before the it begins we need you all to:
1. Download the Double Good app (available for free on iOS and Android)
2. Enter our Event Code SDOBIC in the app
3. Create your Pop-Up Store
Tomorrow practice will begin at 2pm.
As we draw closer to the end of the season we just wanted to highlight a few updates. First, the meet on June 15th has been cancelled by the host school. That being said the season is over for Freshman, JV and athletes not moving on to Groups. However, there will be a mandatory team meeting on Monday at 3:30pm at woodman field for the entire spring track & field team.
Families, in preparation for the end of year banquet we have a few items we would like your assistance with, most importantly we need all that plan to attend to RSVP as soon as possible see information below
Today will be the culmination of the Essex County Championships; the athletes listed below are excused from 8th period. Everyone else should report to woodman immediately after school, change and be on the track by 3pm.
Tomorrow the bus will leave at 7:45am, athletes be on time and come prepared to compete. Make sure we are in proper attire, and have our masks, water and snacks.
The order of events and list of athletes competing has been posted. ONLY athletes competing tomorrow will be excused after 9th period to prepare for the meet as the bus will be leaving from woodman field at 1:45pm. Athletes like county relays we expect dark bottoms (black or navy blue) and blue or grey tops. Bring extra layers, snacks, water and money for the concession stand. Athletes not competing will have the remainder of the weekend off however, the entire team is expected at woodman after school for the culmination of the Essex County Championship.
Parents, if you are planning to attend this weekend purchase your tickets utilizing the link below and the meet we will be at is;
Tomorrow practice will go as follows;
Jumps & Throws 9am
Freshman & JV 9am
Varsity Distance & Sprints 10am
If you are unable to attend due to being away make sure you send an email to runningmounties@gmail.com. Also, families please keep June 22nd open/available as this will be the date for our team banquet. Keep an eye on the blog and emails given for further information in the weeks to come.
The list of athletes competing and the order of events for tomorrow has been posted. Athletes competing will be excused from 7th period and should come straight to woodman as the bus will leave at 2:15. Make sure you wear/pack extra layers as the temperature will drop and we will be at Livingston until late. Bring water, snacks, money for the concession stand, masks or you will not be able to get on the bus and of course come ready to compete.
Athletes not competing will have the day off however, will have practice at 10am on Friday Morning.
Athletes competing today will be excused from 7th period; everyone else should come to woodman immediately after school. Today is the final day of the Essex County Championship the entire team needs to show up with a championship mindset.
Parents please come out and support the team and our concession stand as this is one of our biggest fundraisers for the year and we will also be sell team merchandise.
The list of athletes and order of events for both days has been posted. Tomorrow is an abbreviated day however, everyone (competing and not) is to report to the track tomorrow at 2:45. Athletes competing we would like you all in black (or dark grey) sweats and the mountie t-shirt followed by an upper layer and of course you will compete in your jerseys. Athletes helping with the meet should also wear black sweats along with a Montclair t-shirt and if you don't have a Montclair t-shirt just wear a white one. Everyone should have layers as the meet starts at four and the temperature will drop as the meet goes on. Please bring snacks, water, money for the concession stand and a competitive spirit.
As per the district, all afternoon activities are cancelled; this includes track practice. Athletes please do the workout below and be prepared for practice tomorrow after school.
Runners & Jumpers
Families, the Essex County Championships will be held at Woodman Field next Thursday and Friday on May 19-20. It is a great opportunity for our team to fundraise at the Concession Stand during the 2-day event.
Families, the Essex County Championships will be held at Woodman Field next Thursday and Friday on May 19-20. It is a great opportunity for our team to fundraise at the Concession Stand during the 2-day event.
Due to the rising numbers in COVID-19 cases at the High School, and in consultation with the Montclair Department of Health, the district will implement universal masking for a 10-day period beginning today, May 4 through Friday, May 13. This means all students and staff members at the high school will need to wear masks during the school day for this 10-day period. As a team we are requesting that all athletes wear masks for the remainder of the season just to air on the side of caution (in the field house, locker room, weight room and school) again this is so you can finish the season.
Concession Stand: As part of our Booster Club fundraising effort we are asking parents to donate some concession stand goods. Note that most items need to be dropped of before May 15 at, 290 North Mountain Ave. Please email elizabethlablanc@gmail.com before you drop any items off. For the Krispy Kreme donuts (a HUGE seller) we are asking that people bring them the day of the meet and there are slots for 5/19 and 5/20. Please see the link to the right labeled Concession Items to the right to sign up/donate. Another link will be posted as we get closer to the meet for slots in the concession stand.
The order of events and athletes competing has been posted. Athletes competing should be at woodman field at 7am; please make sure you all wear layers as it will be cold in the morning. Pack snacks/extra waters and there will also be a concession stand so bring money. To get on the bus all athletes must be wearing a mask.
Tomorrow runners and jumpers will have practice at 1:30pm; throwers will practice at 3pm. Athletes as mentioned in practice today, if you are going to use the locker rooms at woodman you will need to wear a mask. If you do not want to wear a mask, change at the HS at come to practice; leaving belongings on the track.
Tomorrow we will have our first home recreation track meet, we ask that athletes please come and support the future of the track program and volunteer hours will be given as well. The meet begins at 6pm and all are welcome to help.
Parents please see the link to the right labeled committee signup, so that you can utilize your skills in helping our booster club make this and all seasons a great one for your athletes. Also, the team store has been extended to Sunday evening, we would like all athletes to at least purchase the team t-shirt; please support our team fundraiser.
All athletes should report to Woodman at 2:45pm tomorrow. If you weren't at practice today you will not compete however you are expected to help with the meet and will receive community service hours.
Our team store is now open (see link to the right), we would like all athletes to at least get one item. Once ordered and team store closes you will receive an email stating when items are available to be picked up at All Lacrosse on Valley rd.
Athletes who are missing practice during spring break please see workouts below. For those of you who are only missing certain days do the workout for that specified day on your own.
MONDAY
Hill Repeats:
• Find a hill 75 - 150 meters long & sprint up it 6x: sprint at 95% effort
• Walk down the hill after each sprint & rest 4 min before repeating
• Jumps:
• 2 feet standing long
jumps: 20x – from a
standing position, 2 feet
together, jump out as
far as you can go & land
on 2 feet
TUESDAY
• Strength Training: Complete the following 7 exercises:
• No weight: complete 3 sets x 12 reps
• With weight: complete 3 sets x 6 reps
1) Squats
2) Split squats
3) Alternating lunges
4) Single leg RDL’s
5) Step-ups
6) Push-ups: 3x12
*if you don’t know how to
do any of the above
exercises look up how to do
them online/YouTube*
WEDNESDAY
30 Second Sprint Intervals:
• Sprint at a 90% effort for 30 seconds straight
• Rest for 1 min
• Repeat 5x = total of six 30 second sprints
• Skips for height: 2 sets x 10
reps each leg
THURSDAY:
• Strength Training: Complete the following 7 exercises:
• No weight: complete 3 sets x 12 reps
• With weight: complete 3 sets x 6 reps
1) Squats
2) Split squats
3) Alternating lunges
4) Single leg RDL’s
5) Step-ups
6) Push-ups: 3x12
*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*
FRIDAY
Hill Repeats:
• Find a hill 75 - 150 meters long & sprint up it 6x: sprint at 95% effort
• Walk down the hill after each sprint & rest 4 min before repeating
• Jumps: • 2 feet standing long jumps: 20x – from a standing position, 2 feet together, jump out as far as you can go & land on 2 feet
SATURDAY
• Strength Training: Complete the following 7 exercises:
• No weight: complete 3 sets x 12 reps
• With weight: complete 3 sets x 6 reps
1) Squats
2) Split squats
3) Alternating lunges
4) Single leg RDL’s
5) Step-ups
6) Push-ups: 3x12
*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*
Please see workouts below for today, please keep an eye on the blog and instagram in regards to practice tomorrow
Runners & Jumpers
Athletes competing tomorrow will leave from woodman at 7:15am tomorrow. If you are unsure whether you are competing or not please see the list labeled Comet Relays to the right. All athletes not competing will have practice tomorrow and should report to woodman (in front of the field house) at 10:20am as we will be going off site for practice. Everyone please remember to bring masks for the bus ride, layers, rain gear and water/snacks.
Today athletes will train virtually, see nike app workouts below; practice will resume tomorrow after school. This weekend only throwers and jumpers will be going to comet relays; the list of athletes will be posted tonight. Everyone else will have practice Saturday morning. Upperclassmen, please see the tab to the right for the PE Opt out form, print/fill this out and have it to Coach Washington tomorrow, if they are not turned in tomorrow you will not be able to opt out of PE.
The schedule for the season has been posted under the 2022 tab, please make sure you all (parents and athletes look over it). Meets that are bold are varsity only, meets not in bold will have all three levels (freshman, jv and varsity). Athletes will compete based off of coaches assessments (if they are ready), attendance and behavior in school/practice. Parents please make sure you all go over the team policies and procedures with your children and please fill out the emergency contact google form posted to the right; if this is not done for your athlete they will not be able to compete (home or away) as we have no way to contact you if something were to happen.
Nike App Workout
Runners & Jumpers
Runner warm up
Runner Stability
Quick-hit abs
Quick Fix Mobility
Throwers
Quick Fix Mobility
The perfect 10
Cut to the Core
Quick Fix Mobility
Saturday will be our first home invitational in over 4 years. We are very excited to host this meet and bring track and field back to Montclair in this capacity. Athletes will find out what they event they are competing in today at practice. The entire team is expected at Woodman for this event on Saturday; those not competing will be working/spectating.
Parents we are in need of volunteers for the concession stand; please use the link below to sign up for a time slot. Even if you don't sign up please come out and support the team, stop by the concession stand and meet with other parents of athletes and get a feel for the track & field environment.
Athletes, please see home workout below for today. Practice will resume tomorrow after school.
Parents, a email from the booster club has gone out in regards to a booster interest meeting taking
place Wednesday evening. If you did not receive this email that means you are not on the email
list and you haven't filled out the emergency contact google form to the right. Please get this done
as soon as possible as not having this information will leave you in the dark on things planned and
also effect your athletes ability to compete.
At Home Strength Circuit
Warm Up:
Rest: Take one minute to catch your breath.
Warm Up Continued:
Workout
First Tri-Set; do these exercises together for four rounds
Windmill Stretch 8 reps each side
Rest: Take two minutes to catch your breath.
Second Tri-Set: Four rounds!
Today athletes will train virtually, see nike app workouts below; practice will resume tomorrow after school. This weekend we will have a scrimmage at West Orange HS, athletes going will be informed at practice tomorrow. The schedule for the season has been posted under the 2022 tab, please make sure you all (parents and athletes look over it). Meets that are bold are varsity only all other meets are mixed, for the parents unable to attend the parent meeting, meets not in bold will have all three levels (freshman, jv and varsity). Athletes will compete based off of coaches assessments (if they are ready), attendance and behavior in school/practice.
Parents please make sure you all go over the team policies and procedures with your children and please fill out the emergency contact google form posted to the right; if this is not done for your athlete they will not be able to compete (home or away) as we have no way to contact you if something were to happen. Also, next Wednesday there will be a booster club interest meeting at 7:30pm (location will be posted by weeks end). We are looking for parents who would like to help in supporting the team with our fundraisers and at our home meets so if you are interested please come out.
Nike App Workout
Runners & Jumpers
Runner warm up
Runner Stability
Cut to the Core
Quick Fix Mobility
Throwers
Quick Fix Mobility
The perfect 10
Quick-hit abs
There will be no practice today, athletes should download the Nike training app and do the workouts posted below. Once the app is downloaded hit the workout tab at the bottom and then tap the browse button at the top, from there type the listed worked in the search menu. Athletes Coach Washington spoke with yesterday will still meet at woodman at 1:30pm dressed and ready to go.
There will be a parent meeting on Saturday March 19th; 9am at woodman field. This will be your opportunity to meet the coaching staff, discuss the season ahead, get acclimated with the booster club and address any questions or concerns you might have before the season gets underway. Athletes if you are reading this please inform your parents.
Runners and Jumpers
As stated in practice yesterday; today there will be no practice. Athletes should do the bodyweight circuit below on their own; practice will resume tomorrow after school. For those athletes who aren't cleared we will update the roster as we receive new clearances and for those who need to turn in paperwork please make sure you get them in as soon as possible. For the workout sets refers to how many times you will complete the group of exercises.
Warmup: 20 jumping jacks followed by 10 squats (3 sets)
Workout: Do 3 sets of the the circuit below. Go from one exercise to the next with minimal rest In between. Once you finish all exercises take two minutes rest and start again, after the third set make sure you stretch.
20 Mountain Climbers
20 Jumping Jacks
10 Push-Ups
20 Jumping Jacks
30sec Plank
20 Jumping Jacks
20 Crunches
20 Jumping Jacks
20 Squats
20 Jumping Jacks
20 Lunges
20 Jumping Jacks
20 Leg raises
20 Jumping Jacks
30sec Plank
Tomorrow we will meet on Fortunato at 8:50am and practice will begin at 9am. The roster has been posted, if your name is not on the roster and you didn't speak to Coach Washington today about what you need to be cleared please send an email to runningmounties@gmail.com so we can let you know what you need to do.
Today will be the first day of spring track practice. All athletes should meet at woodman field after school. As stated in the previous post if you want to use the locker rooms you must be wearing a mask, if you don't want to wear a mask change at the HS and come to woodman field. We will begin at 3:05 and we will be done no later than 4:30 today, please coordinate rides accordingly.
Monday will be the first official day of practice; we will meet at woodman field directly after school. We know that as of Monday the district is making masks optional however, to utilize the locker room you must be masked. We are doing this just to air on the side of caution as even though masks are optional the covid protocol for close contact and testing positive are still the same. If you feel as though you do not want to wear a mask then you can change in the high school and go straight to the track (belongings and all).
We have yet to receive an official clearance list but we should have it by Mondays practice. As of now we have 290 athletes registered. That being said the first few weeks will be a tryout period. Before the weekend is over the schedule will be posted.
Athletes competing today; the bus will leave from Midland ave at 1pm. Come dressed ready to compete and make sure you bring water, food and snacks. Parents, spectators are allowed and tickets must be purchased in advance (see link below). We are the group 4 meet that takes place at 3:30pm.