The parent meeting has been postponed; we will have one in the near future for now we ask that all parents fill out the emergency contact form linked to the right.
There will be practice tomorrow at 10am; all athletes should be at woodman by 9:50am the latest. Athletes who have informed the staff they aren't available should do the workout below. Everyone else is expected to be at practice and make sure you all wear layers and bring rain gear.
WARMUP:
3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side
• Fire Hydrant
• Hip to hamstring stretch
• Thoracic rotation
• Good Morning
• Squat
WORKOUT
Tomorrow will be our first home meet of the season; order of events are listed below. Everyone is to report to Woodman immediately after school and be on the track by 3:05pm.
All athletes competing have been informed and will be told exact event they will be competing in after the pre-meet team meeting. Athletes not competing will help work the meet and will be given an assignment after the warmup; hosting a meet is a team effort and we all must do our part.
Unlike the meet last week this meet will be hand timed so athletes should make sure they get their times/distances after their event.
Parents, if you plan on attending the meet seating is located on the visitor bleachers as the home side is under construction. No spectators are allowed on the infield; please respect this rule now and throughout the season.
4pm Start
1st call at 3:50pm
400m I.H.
100m
1600m
400m
100H
800m
200m
3200m
4x400
Field Events
Long Jump
Triple Jump
Shot Put
Discus
WARMUP:
3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side
• Jumping Jack
• Around the world (fwd/bwd)
• Hip to hamstring stretch
• Thoracic rotation
• Good Morning
• Squat
MAIN STRENGTH:
4 rounds x 10 reps per exercise, 60 seconds rest between rounds
• Bodyweight Squat
• Alternating Reverse Lunge (10 per side, 20 reps total)
• Good Mornings
FINISHER:
3 rounds x 30 seconds per exercise, no rest between rounds
• Hip Bridge
• Push-Up
• Run in place (work on knee lift and snapping under hips like the mat runs)
SATURDAY: 20min walk and followed by the items below
MAIN STRENGTH:
4 rounds x 10 reps per exercise, 60 seconds rest between rounds
• Thoracic Rotation (10 each side)
• Alternating Reverse Lunge (10 each side)
• Good Morning
FINISHER:
Couch Stretch 3x30s
Prayer Stretch 3x30s
T-Spine Rotation 3x10ea.
Leg Lowering 3x10ea.
Brettzel 3x30s
Table Stretch 3x10
90/90 Hip Opener 3x10ea.
The order of events and list of athletes competing has been posted; everyone will be competing in black team shirts and black shorts. Everyone should come to woodman immediately after school as we are trying to leave by 3pm the latest. The high for tomorrow will be 51 degrees and the temperature will drop as the meet progresses; that being said everyone (athletes competing and those training) needs to come with adequate layers.
Make sure you all pack snacks and extra water. Parents, the meet begins at 4pm and will have a rolling schedule (meaning there is no set time for each event; once one is done the next will begin). All addresses for meet sites are on the last page of the schedule. We expect all athletes to stay for the entirety of the meet however, if an athlete needs to leave early due to prior obligations we will need a note signed by parent/guardian stating why and a coach must see the athlete leave with their parent.
SATURDAY
WARMUP:
3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side
• Jumping Jacks
• Fire Hydrants
• Alternating Lunges
MAIN STRENGTH: (use weights you have)
4 rounds x 10 reps per exercise, 60 seconds rest between rounds
• Thoracic Roatation (10 each side)
• Alternating Reverse Lunge (10 each side)
• Good Morning
FINISHER:
Couch Stretch 3x30s
Prayer Stretch 3x30s
T-Spine Rotation 3x10ea.
Leg Lowering 3x10ea.
Brettzel 3x30s
Table Stretch 3x10
90/90 Hip Opener 3x10ea.
REMINDER: There is no practice today, athletes should use the time to see trainers, catch up on school work and (most importantly) rest. Practice will resume tomorrow after school at woodman. For those of you who are not cleared make sure you've turned in everything that is needed ASAP.
Athletes, see workouts below for each day of the weekend; make sure you all get this done in preparation for the week of training ahead.
Distance: Easy 40-60min run
Sprinters: Easy 20-30min jog
Throwers: Easy 10-15min jog
After run everyone should do mobility session below (utilize links if you don't know the exercise)
Couch Stretch 3x30s
Prayer Stretch 3x30s
T-Spine Rotation 3x10ea.
Leg Lowering 3x10ea.
Brettzel 3x30s
Table Stretch 3x10
90/90 Hip Opener 3x10ea.
SATURDAY
WARMUP:
3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side
• Jumping Jacks
• Fire Hydrants
• Alternating Lunges
MAIN STRENGTH: (use weights you have)
4 rounds x 10 reps per exercise, 60 seconds rest between rounds
• Thoracic Roatation (10 each side)
• Alternating Reverse Lunge (10 each side)
• Squats
• Good Morning
FINISHER:
3 rounds x 30 seconds per exercise, no rest between rounds
• Hip Bridge
• Push-Up
• Lateral Hip Opener
SUNDAY: YOGA
Reminder; today began the first week of tryouts. Athletes who weren't cleared were informed today what needed to be done in order to receive said clearance.
If it was a health history form and you didn't pick one up today, see the link in the drop down menu to the right under important information.
If it was registration in Genesis, have your parents do this ASAP and you will also need to turn in a health history form.
If it's a physical or impact test make sure the items above are all completed. For impact testing reach out to mchemidlin@mpsdnj.us set up and appointment. If its a physical once your doctors appointment is complete get the document in ASAP.
Parents for those of you seeing a lack of academic eligibility in Genesis don't stress; all athletes grades are fine. This notice is there until the athletic department runs an eligibility check on athletes who make the roster after the first week of practice. So for now, everyone is good.
Everyone that was not cleared today needs to get this done immediately as no clearances will be accepted after Friday.
Today's spring track meeting has been moved to Monday at Woodman Field. Monday is also the first official day of practice/tryouts; that being said everyone needs to come prepared to train. A roster with athletes cleared will be posted this weekend; if your name is not on the roster make sure you email runningmounties@gmail.com to find out why and get items in on Monday.
Necessary Items:
1) Quality running sneakers (go to fleet feet if needed)
2) Layers: Sweat pants and shirt, long sleeve t-shirt t-shirt and shorts
3) Water bottle
4) Inhaler or any medication needed during exercise
As expressed earlier, today was the last day of practice for freshman and JV, there will be a end of season meeting on Monday and a spring track meeting on Friday. Both will take place after school on these days and more details will be posted here tomorrow.
Tomorrow only throwers will meet for practice after school at woodman and everyone else will be off. There will be practice on Saturday for MOC qualifiers and those waiting the eastern states acceptances.
Athletes competing tomorrow will be excused from class at 1pm and the bus will leave from Midland at 1:45pm. There will be work done on a town water main tomorrow so make sure you bring extra water to school to stay hydrated; pack snacks for the meet and most importantly come ready to compete.
Varsity athletes will be wearing blue jerseys and novice will wear black. Make sure all warmups are appropriate and team colors; if not you will be sent back to class.
Everyone not competing will have the day off and return to practice (all groups/levels) on Thursday after school.
Athletes competing tomorrow should be at woodman by 6:30am. Parents looking to attend the meet should use the link below to purchase tickets beforehand.
On Monday all groups and levels should report to Woodman after school for practice.
Thursday: Group A & B should do the virtual workout on their own.
Nike App
Friday: All groups and levels off
Saturday: Varsity will meet at woodman 9am
Sunday: Bus to groups will leave from Woodman at 6:45am
Monday: All groups and levels will meet at woodman after school.
See Nike App workouts for today below; on Tuesday the Ocean breeze group will leave from Midland at 2:45 and group B will meet on the second floor after school.
The list for State Sectionals has been posted; athletes competing, the bus will leave from Woodman at 11:30am on Sunday. Please be on time, wear team gear and don't forget to pack food/snacks.
There will be no organized practice tomorrow or Monday. Everyone should do the Nike App workouts below tomorrow and on Monday there will be a home workout for everyone to do on their own.
Anyone competing that needs treatment/ want to have a pre-meet session Coach Washington will be at woodman at 10:30am tomorrow.
Parents interested in attending on Sunday see link below to purchase tickets
NIKE APP
Thursday: OB Group will leave from Midland ave at 2:45pm. Throwers and group B will meet on the 2nd floor of the main building after school
Friday: Group A will meet on the second floor of the main building after school; varsity will meet at woodman.
Tomorrow freshman and JV will have the day off; varsity and throwers will meet at woodman for practice after school. If school is closed due to the weather a at home workout will be posted here for athletes to complete on their own.
This weekend we will have our state sectional championship will take place Sunday afternoon. The state is monitoring the weather and if the meet is moved we will post here. The earliest we would know this information would be Friday afternoon, so please keep an eye on the blog.
See below for Nike training all workouts for today. Tomorrow varsity, throwers and group A will meet on the second floor after school for practice.
1) Feel-Good Flow
2) 5-Min Yoga: Lower Body Favorites
3) 10-Min Yoga: Posture Primer
Parents and athletes see below for the remainder of this weeks practice schedule. Also, the list for Essex county relays has been posted.
2/4: Everyone will meet at woodman after school
2/5: County Relays; athletes competing will leave from Midland ave at 1:45pm
2/6: Group B will meet on the second floor of the main building; varsity at woodman
7pm Main Building Auditorium; athlete/parent info. session w/ Division 1 Strength coach
2/7: Home Nike App workout for everyone
2/8: Varsity practice at woodman 10am
Reminder there is no practice today, everyone should do the home workouts on the Nike app below.
1) Simple Morning Energy Flow
2) Opening Time
3) Quick Core Crush
4) Fresh on the circuit
Everyone should go to the pep rally. In regard to practice freshman and JV should do the circuit below and varsity will report to woodman at 3pm; throwers at 3:30pm. Everyone will have a nike app workout for saturday and all groups/levels will have practice at woodman on Monday.
Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.
1. Squat
2. Push up
3. Leg raises
4. Push up
5. Squat
6. Leg raises
Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total.
1. Squats
2. Crunches
3. Front plank
4. Side plank
The list of athletes accepted into tomorrows meet has been posted. Athletes competing will compete in the team t-shirts and the bus will leave from midland avenue at 2:45pm... be on time!!!
Athletes not competing will have the day off
Tomorrow the ocean breeze group and throwers will meet at woodman for a lift at 2pm.
Groups A & B should do the home workout below
The list for Thursdays meet will be posted tomorrow afternoon; anyone in need of treatment, the trainers will be at the training room in the HS at 4:30pm
Group B should report to practice on the 2nd floor at 1:30pm.
Throwers report to woodman at 3:30pm
Ocean Breeze group will leave from Midland ave at 2pm.
Group A should do the workout below on their own.
Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.
1. Squat
2. Push up
3. Leg raises
4. Push up
5. Squat
6. Leg raises
Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total.
1. Squats
2. Crunches
3. Front plank
4. Side plank
See below for everyones nike app home workout for today. Athletes competing tomorrow should be at woodman field by 1:30pm.
Nike App Workouts
1) Quick Mobility Warm-Up
2) Simple Morning Energy Flow
3) Lower Back Relief
Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.
1. Squat
2. Push up
3. Leg raises
4. Push up
5. Squat
6. Leg raises
Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total.
1. Squats
2. Crunches
3. Front plank
4. Side plank
Cool down: Quick fix mobility on the nike training app.
Tomorrow the ocean breeze group will meet on Midland ave at 1:30pm and group B will meet on the second floor of the main building at 2:45pm; throwers woodman at 3:30pm (doors will not open until 3:30 so plan accordingly). Use the time between the last final and practice to meet with teachers to get ahead of other midterms
Freshman & JV will have the day off and should do the home nike app workout below. The ocean breeze/ varsity group and throwers will meet at woodman at 3:30pm and be ready to begin practice at 3:45pm. Use the time to get something to eat or meet with teachers for extra help. Regular practice will resume on Wednesday with group A coming in for practice.
1/21 Home Workout
1) Opening Time
2) Floor to Core
3) Runner Flexibility
4) Runner Cool-Down
Reminder; the parent meeting will be held at 9am in the main building LGI.
Freshman and JV will have the day off and should do the Nike App workouts below; varsity will have practice at woodman at 10:30am.
1) Runner warm up
2) Glute and Hip Strength
3) Runner Stability
4) Runner Cool Down
The list for Mondays meet will be posted Saturday evening with details on departure and Mondays meet.
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.
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
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.
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.
2) Runner Flexibility
3) Low Back Relief
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
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.
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.
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
Today we will meet in the auditorium after school and group B should do the Nike App home workouts listed below. Reminder; click the workout tab at the bottom and in the search bar type the name of the workouts; you will need to do this one at a time.
Today group B, and Throwers will meet on the second floor after school; group A should do the workout below on the Nike App and the Ocean Breeze group will be leaving from Midland at 2:45pm.
1) Quick Mobility Warm-Up
2) 10-Min HIT: Endurance Training Blast
3) 10-Min HIT: Stability Training Basics
4) Joint Mission
Parents please see link to the right for the teams emergency contact form; this needs to be fully filled out even if you've done it for prior seasons. Also, the team gear store is open and will close on 1/14; we will only keep this open for one week so that we can get items as soon as possible so get your orders in ASAP.
This week we will be starting the rotating schedule, with group A going Monday & Wednesday and group B goin Tuesday & Thursday. It will be 40 degrees on Friday so everyone will meet at woodman after school.
Today group A, Varsity, and Throwers will meet on the second floor after school; group B should do the workout below on the Nike App
1) Quick Mobility Warm-Up
2) 10-Min HIT: Endurance Training Blast
3) 10-Min HIT: Stability Training Basics
4) Joint Mission
Parents please see link to the right for the teams emergency contact form; this needs to be fully filled out even if you've done it for prior seasons. There was supposed to be a parent meeting on the 4th but it had to be rescheduled; we will have that information out to you all as soon as possible.
Varsity will meet at woodman at 10am; everyone else should do the workouts below on the Nike Training App. For those of you that missed practice yesterday go to the app store on your device and download the Nike Training app. To find the workouts below click the workouts tab and in the search bar type the name to find said workout.
1) 5-min Bodyweight Burn: Core Wake-Up Call
2) 5-Min HIT: Your First HIT Class
3) Full Body Ignition
4) Runner Flexibility