Paul Beck

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.

4/28

 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.

4/25

All athletes should report to the track immediately after school and be changed and on the track by 3pm; the meet will begin at 4. Athletes will be informed before the meet what they are running, if you were not around during the break you will not be competing but are expected at the meet to help and support the team. Parents, we are in need of volunteers for the concession stand so if you are available to help they will be meeting between 3:30 and 4pm. Also, our team store will close on Wednesday at midnight so please order your gear sooner than later.

4/19

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.

Spring Break Workouts

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*

Spring Break

Please see the spring break practice schedule below, if you are not around for spring break or even a portion please make sure you send an email to runningmounties@gmail.com with dates you will be gone. For those missing during spring break there will be workouts posted so that you don't lose your fitness, as when you return there are meets on the 25th and the 30th and championship season begins May 6th.

Friday: OFF

Saturday: Practice @10am

Sunday: OFF

Monday: Practice @10am

Tuesday: Home Meet @ 4pm

Wednesday: Practice @10am

Thursday: Practice @10am

Friday: Practice @10am

Saturday: Practice @10am

Virtual Workout

Please see workouts below for today, please keep an eye on the blog and instagram in regards to practice tomorrow

Runners & Jumpers

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

Throwers

1. Runner warm up
2. Cut to the core
3. The perfect 10
4. Peaks and valleys
5. Runner flexibility

Comet Relays

 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.

April 7th

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

Mountie Invite Info.

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.

Concession Signup