1/17

All groups and levels will meet at woodman after school today; make sure you have appropriate layers. All groups and levels will also have practice Saturday morning at 10:30am

Reminder for parents, there is a mandatory parent meeting Saturday 1/18 at 9am in the LGI which is in the main building of the HS.

1/16

Athletes that competed last night should do the workouts below on the nike app and will return to practice on Friday.

1) Runner warm up
2) Glute and Hip Strength
3) Runner Stability
4) Runner Cool Down

The ocean breeze group will leave from Woodman at 2:45pm; everyone else will report to the second floor of the main building for practice after school.

Frosh/Novice Meet

Tomorrow athletes competing will leave from Midland ave at 2:45; we will be competing in the black team shirts and black spandex or running shorts. If you missed practice today and didn't email or speak to the coaching staff you will not be competing.

Athletes not competing should do the workouts below on the Nike app

1) Runner warm up
2) Glute and Hip Strength
3) Runner Stability
4) Runner Cool Down

Varsity sprints & varsity distance should report to woodman by 3:45 for weight room and be ready to begin the lift at 4pm. 

Throwers will report to woodman at 3:30pm for conditioning and weight room.

Parents, make sure you've filled out the emergency contact google form linked to the right. We need this in case (God forbid) something were to happen to your child. It's our way to know their allergies, meds, keep them safe and again contact you when need be. 

Secondly, there will be a mandatory parent meeting this Saturday, January 18th, at 9am in the LGI room (located in the MHS main building). The online team store is open but closes TONIGHT, so Get your orders in now! 

The booster club has launched a resource page for XC and T&F parents here. On this page you'll find helpful links, information on upcoming team events, fundraisers, and FAQs we're compiling from the WhatsApp groups.

Updates

Tomorrow the ocean breeze group will leave from Midland at 2:45pm; everyone else will meet in the auditorium after school. The list for Wednesdays meet has been posted, as stated in the previous post group B and all athletes on this list will have practice tomorrow.

Parents, there will be a mandatory parent meeting this Saturday, January 18th, at 9am in the LGI room (located in the MHS main building). The online team store is open through TOMORROW, January 14th! Get your orders in now! The booster club has launched a resource page for XC and T&F parents here. On this page you'll find helpful links, information on upcoming team events, fundraisers, and FAQs we're compiling from the WhatsApp groups.

Jan. 13 Workouts

Due to the district being closed we are not allowed to have practice; that being said athletes should do the workouts assigned in preparation for the week ahead.

Distance:

Make sure you warm up everyday before doing the workout

Runner warmup on the nike app followed by 6 easy miles. Once completed do the items

below on the nike app.

1) Runner Strength & Balance

2) Runner Flexibility

3) Low Back Relief

Sprinters

Make sure you warm up everyday before doing the workout

Runner warmup on the nike app followed drills (quick feet, a-skip, b-skip, high knees, butt kicks. 

Once completed jog for 2 minutes, then do six sets of controlled sprint for 30 seconds (working on form and control, try to make up more ground each rep) walk for 2 minutes. Once finished do the items below on the nike app.

1) Runner Strength & Balance

2) Runner Flexibility

3) Low Back Relief

Throwers

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Fire Hydrant

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

WORKOUT

YOGA

Week of Jan. 13

Everyone (A&B groups) will meet at woodman after school for practice on Monday, team shirts will be given out and the list of athletes competing will be posted later that evening.

Tuesday group B and athletes competing Wednesday will meet for practice. OB group will leave from Woodman at 2:45

Wednesday athletes competing will leave from Midland at 2:45; anyone not competing will have the day off and Thursday.

Thursday; OB group will leave from Midland at 2:45; athletes who didn't compete will have practice after school and those who did will have a home Nike App workout.

Friday: everyone will meet for practice

Saturday: Parent meeting 9am, LGI. Varsity practice at 10:30am

PARENTS; make sure you fill out the emergency contact form, this is mandatory and your child will not be able to travel if we don't have this. The google form and link to the team store (closes Tuesday night) can be found to the right.

SEC Championship

The order of events and list of athletes competing has been posted; athletes competing should be at woodman field by 1:15pm. We will be competing in the black team shirts and black shots. Do not show up in pajamas or sweats that aren't team colors (blue, grey or black). Remember snacks and/or money for the concession stand. Athletes not competing should do the workouts below on the Nike App.

Nike app

1) Quick Mobility Warm-up

2) 5-Min Bodyweight Burn: Core wake-up call

3) 10-Min HIT: Abs

4) 10-Min Runner's Yoga: Calves & Hamstrings

There is no fee to enter the meet, parents we understand you want to watch you children compete however we ask that you don't sit around them so they can focus. If it were football or basketball you wouldn't be on the bench with them so we ask that you show this sport the same respect. 

All parents make sure you fill out the emergency contact form linked to the right, athletes will not be able to travel if we do not have this information. Please keep next Saturday (1/18) open as we will be having a mandatory parent meeting at 9am.

REMINDER: the team store is currently open and will close on 1/14 so get your orders in ASAP

TEAM STORE