Spring Break

Tomorrow athletes will be off from practice and should do the following workout below. 

Nike Training App

1) 5-min body weight burn: core wake-up call

2) 10-min HIT: abs

3) 10-min yoga: core flow 

During spring break we will have practice Monday through Thursday, off Friday then Saturday morning. Practice will begin at 3pm during the week and on Saturday we will meet at 9am, athletes should come to the track dressed for practice. Anyone that will not be around for spring break should send an email to runningmounties@gmail.com stating the exact days and reason they will miss practice. If you do not this will count as an unexcused absence and as stated in the team policy if you have three you will be asked to leave the team.

Scrimmage

Tomorrows scrimmage has been cancelled, today we will have practice after school. 

Update

Tomorrow the locker rooms will be opened at 2:40pm and athletes should be on the track dressed and ready to go at 3pm. If you get to woodman early you will need to sit in the bleachers until Coach Washington arrives. 

Parents and athletes make sure you all read the team policy and also fill out the emergency contact information linked to the right. We are still keeping an eye on the weather for Saturday and will have an update by Friday morning in regards to the scrimmage on Saturday. If you are interested in helping out please see the sign up genius link below. 

MEET VOLUNTEERS

Wednesday

Reminder; tomorrow will be spike night at fleet feet sports from 6:30-8pm. Athletes in need of trainers and spikes should attend.

Due to parent teacher conferences one Wednesday and Thursday school is over at 1:07pm, that being said athletes should be at woodman by 1:35pm, locker rooms will be locked at 1:50 and practice will begin at 2pm on the dot.

Week 2

This week we enter phase 2/ the last week of tryouts. If you are just coming out this week we will discuss further at practice. We also have a number of activities going on this week, on Tuesday we will have a parent meeting via zoom at 7:00pm to discuss the season ahead and answer any questions that may be out there. See link below to register

On Wednesday from 6:30pm-8pm we will be having a spike night at fleet feet. we have an amazing relationship with fleet feet and this is a good time for athletes to get discounted competition shoes, trainers and training gear at a discounted rate. Both the meeting and spike night are for new and returning athletes.

ZOOM REGISTRATION

Home Workout

Reminder; there is no organized practice today however, athletes should do the workouts below on their own this weekend in preparation for phase 2 of tryouts next week. Parents and athletes (old and new) make sure you all go over the team policy and schedule as a family. 

For the home athletes should download the nike training club app, once download hit the workouts tab at the bottom and then click the browse tab at the top, from there type the name of the workout listed below in the search bar and proceed to do workouts in order.

Home Workouts

Throwers

1) Quick Mobility Warm-up

2) Fluid Strength & Stability

3) Athletic Core

Sprinters & Jumpers

1) Quick Mobility Warm-up

2) Strengthening Your Stride

3) Athletic Core

4) Opening Time

Distance

1) Quick Mobility Warm-up

2) Strengthening Your Stride

3) Full Body Hustle

4) Opening Time

Tryouts

Reminder; tomorrow will be the first day of tryouts, all athletes should change at the school and come to woodman dressed to participate. We will have the locker rooms open so you can put your belongings away however, come to woodman in practice clothes. Everyone needs to have on layers (t-shirt, long sleeve shirt, sweatshirt, shorts or spandex with sweatpants or leggings on top). DO NOT show up in t-shirt and shorts or you will be sent home. 

This week practice will be Monday through Friday with Saturday being a virtual day (athletes will have a workout to do on their own). Tryouts will go until next Wednesday and athletes will know if they've made the team by Thursday evening. Athletes and parents please make sure you go over the team policy so you are aware of rules and expectations.

Spring Track

The first official day of practice/tryouts will be Monday March 20th. Parents and athletes the most up to date roster and schedule have been posted; if your name is not on the roster please email Coach Washington at runningmounties@gmail.com so he can let you know what needs to be done for you to be cleared for day one of practice. 

Parents and athletes please read/go over the team policy together. It is imperative that you understand it as this is the foundation of the team and this will help you to grow with the program. 

All items mentioned above are linked to the right, we suggest you look at this page on a computer. However, if you are looking at the blog on a phone scroll to the bottom and click on view web version to access the tabs.

Meet of Champions

The bus will leave from woodman field at 8am tomorrow, athletes should be on hand at 7:50 the latest. The meet schedule is posted below and for spectators you will need to purchase a ticket (see link above schedule). For today athletes should do the following Nike app workouts.

1) Quick Fix Mobility

2) 10-Min Yoga: Runner's Flow

MOC TICKETS

Running Events

Girls followed by Boys all track events.

• 55 Meter High Hurdles - Trials
• 55 Meter Dash - Trials
• 4 x 800 Meter Relay Showcase - Final
• 55 Meter High Hurdles - Finals
• 55 Meter Dash - Finals
• 400 Meter Dash - Final
• 1600 Meter Run - Final
• 800 Meter Run - Final
• 200 Meter Dash Showcase - Final
• 3200 Meter Run - Final
• 4 x 400 Meter Relay - Final
  

Field Events

• High Jump - Girls (Area 1) / Boys (Area 2)
• Pole Vault - Girls (Area 1) / Boys (Area 2)
• Shot Put - Girls (Left Circle) / Boys (Right Circle)
• Triple Jump  Showcase - Girls followed by Boys
• Long Jump Showcase - Boys followed by Girls