Athletes, see below for workouts.
Parents and athletes please see the schedule as there have been meets removed and added.
Saturday:
Distance/ Mid Distance: Easy 6 mile run followed by workout below
Sprinters, Jumpers: Easy 20min run followed by workout below
1) STRENGTH
2) MOBILITY
There is no early dismissal tomorrow. Athletes competing tomorrow should get changed during last period and at the end of the day report to woodman ASAP.
The bus will leave from and return to woodman.
Athletes not competing should see spring break workouts and do Monday's workout.
Monday: Meet at Livingston HS (athletes competing have been informed)
Tuesday: Everyone at woodman 9am
Wednesday: Everyone at woodman 9am
Thursday: Varsity at woodman 9am; Freshman and JV home workout
Friday/Saturday: OFF
Athletes away for spring break please see link for SPRING BREAK WORKOUTS
There will be no practice tomorrow. Athletes should do the workout linked below.
Saturday:
Distance/ Mid Distance: Easy 6 mile run followed by workout below
Sprinters, Jumpers: Easy 20min run followed by workout below
1) STRENGTH
2) MOBILITY
Monday: Meet at Livingston HS (athletes competing have been informed, athletes not competing will see spring break workouts)
Tuesday: Everyone at woodman 9am
Wednesday: Everyone at woodman 9am
Thursday: Varsity at woodman 9am; Freshman and JV home workout
Friday/Saturday: OFF
Athletes away for spring break please see link for SPRING BREAK WORKOUTS
Tomorrow practice will begin at 1:45pm.
Athletes should get to woodman asap and be on the track ready to go at 1:40pm.
Reminder if you are going away for spring break you must send an email to runningmounties@gmail.com before Friday at 8pm stating you will be gone and for the exact days.
The spring break practice schedule will be posted on Friday evening, however due to there being no school all practices will be in the morning.
REMINDER: There will be no practice today or Saturday. Athletes should do the home workouts posted below.
Friday:ACTIVE RECOVERY
Saturday:
Distance: Easy 6 mile run followed by workout below
Mid Distance: Easy 6 mile run followed by workout below
Sprinters, Jumpers: Easy 15 to 20min run followed by workout below
2 rounds
Jumping Jacks: 1 minute
High Knees in place: 1 minute
Crunches: 45 seconds
Mt. Climbers: 45 seconds
Push Up Plank Hold: 1 minute
1) STRENGTH
2) MOBILITY
Please see this weeks practice schedule below. For those of you who missed the parent meeting we will have a post up with information Monday evening.
Monday: Everyone will meet in the annex cafeteria after school for a mandatory meeting.
Tuesday through Friday: Woodman after school; remember layers.
See workouts below.
We have posted the most up to date rosters, please see linked documents in the tabs to the right under important information. Also, under Spring Track 2026 you will find the preliminary schedule for the upcoming season.
Reminder: There will be a parent meeting on Sunday at 4pm in the multipurpose room at woodman field.
Friday:ACTIVE RECOVERY
Saturday:
Distance: Easy 40 minute run followed by workout below
Sprinters & Throwers:
2 rounds
Jumping Jacks: 1 minute
High Knees in place: 1 minute
Crunches: 45 seconds
Mt. Climbers: 45 seconds
Push Up Plank Hold: 1 minute
1) STRENGTH
2) MOBILITY
Tomorrow the varsity group will meet at woodman after school, everyone else will have the day off. On Friday and Saturday everyone will have a home workout that will be posted Friday.
On Sunday we will have a parent meeting to go over the season as a whole (how track works, goals etc) and how you as parents can support your athlete and the team. This will take place at 4pm on Sunday March 15th; we would like all parents to be present.
Athletes and parents please see links below. For the clearance list, if your name is in green you are cleared if it isn't then you aren't. If you aren't cleared look to the right of your name and the column in yellow shows what you are missing or not completed.
HHU is the Health History 90 Day Update Form
Cardiac, concussion, opioid and opioid video means athlete hasn't been registered for a spring sport in Genesis. These are all under the forms tab in genesis.
If it's impact you will need to email our trainers (ameronuli@montclair.k12.nj.us, mchemidlin@mpsdnj.us) to set up an appointment to take one
If it's a physical you will need to go to your doctor or urgent care to get the forms filled out and turned in ASAP.
If you recently did/turned these in then we are just waiting for them for the district doctor to review and sign off on paperwork. We will update links as we receive updated rosters.
Due to after school activities being cancelled there will be no practice today. Everyone do the workout posted below; practice will resume tomorrow after school.
2 rounds
Jumping Jacks: 1 minute
High Knees in place: 1 minute
Crunches: 45 seconds
Mt. Climbers: 45 seconds
Push Up Plank Hold: 1 minute
1) STRENGTH
2) MOBILITY
The first official day of spring track practice will be Monday March 9th. Athletes are to report to woodman field immediately after school and should be changed and on the track ready to practice by 3pm. Please see information below for a few more details; we also ask that athletes and parents go over the TEAM POLICY together to better understand what is expected if one plans on being a part of this team.
The first week of practice will be Monday, Tuesday and Wednesday after school. For the first week athletes will have Thursday off with home workouts on Friday and Saturday due to the continuation of the winter season. We will also have a team meeting for parents, athletes and community members on March 15th to discuss the season ahead, whats expected of athletes and how the team can use your support.
Practice
Monday – Friday
3- 5 Freshman & JV: 3-5
Varsity: 3-6
Saturday
All levels: 10am – 12:30pm
Attendance
Inconsistencies in attendance at practice will result in limited opportunities to compete.
Three unexcused absences and you will be asked to leave the team.
Practice Attire
Quality Running Shoe
(if you need help with this go to Fleet Feet or Dicks Sporting Goods)
LAYERS, LAYERS, AND MORE LAYERS
Hat, gloves and scarf as well
Rain Gear is a must
It’s better to have it and not need it, than need it and not have it
Reminder, there will be no practice today; everyone should should do ACTIVE RECOVERY today.
Athletes competing on Sunday should be at woodman by 7:45am. Also, Sunday begins daylight savings and we will lose an hour so everyone should get to bed earlier than usual, especially those competing.
Monday: Annex after school
Tuesday: Eastern States Championship (athletes not competing will be off)
Wednesday: Annex after school. Items ordered from team store will be distributed
Thursday: Offsite practice for varsity. Everyone else off
Friday: Woodman after school
Saturday: Off
Sunday: Meet of Champions
This week everyone will be off except for those competing at groups and the athletes who have been informed about offsite practice. Everyone will resume practice on Monday after school.
Please see Tuesdays snow day workout below. Due to school being closed Tuesday this weeks training schedule has changed; we will have the new schedule up Tuesday evening.
SNOW DAY WORKOUT
Warmup
Jumping Jacks: 1 minute
High Knees: 1 minute
Crunches: 45 seconds
Mt. Climbers: 45 seconds
Push Up Plank Hold: 1 minute
2 rounds
Workout
1)Jumping Jacks
2) Pushups
3) Crunches
4) Mt. Climbers
5) Squat Jumps
6) Leg Raises
7) High Knees
8) Side Plank (Right)
9) Side Plank (Left)
10) V-Ups
11)Toe Touches
12) Squats
4 Rounds
Do each exercise for 40 seconds w/ 20 seconds rest before doing the next exercise
Complete all 12 movements
• Rest 2 minutes after each round
Due to school being closed there will be no practice today. Athletes should do the home workout posted below.
1) WORKOUT
2) MOBILITY
This week the athletes competing at groups will have practice offsite on Tuesday & Thursday. Everyone else will meet in the annex on those days.
On Wednesday & Friday the varsity group will meet in the annex and freshman/jv will be off.
Athletes, see Saturday home workout below.
20 minute walk
For those competing on Sunday, the bus will leave from Woodman at 6:30am. Be on time and come ready to compete.
Parents & families, if you plan on attending the meet please see link below for tickets.
See this weeks schedule and todays home workout below. Any changes that occur during the week will be posted here and on the IG story.
Monday: ACTIVE RECOVERY
Tuesday: Varsity will meet at woodman, freshman and jv will meet in the annex
Wednesday: Varsity will meet in the annex, everyone else will have the day off
Thursday: Varsity will meet at woodman, freshman and jv will meet in the annex
Friday: Varsity will meet in the annex, everyone else will have the day off
Saturday: Everyone will be off
Sunday: Athletes competing at NJ Group Championships will leave from Woodman at 6:30am
The list for the meet has been posted. Athletes competing will be excused after 3rd period so they will have ample time to get food and get to/ change at woodman field.
Families there is a charge for admission
$10 for adults/$5 for youth spectators. Cash, Zelle, or Venmo accepted
Please see this weeks practice schedule below:
Monday: Varsity at woodman, freshman, jv and throwers will meet in the annex
Tuesday: Everyone will meet in the annex
Wednesday: Varsity at woodman, freshman, jv and throwers will meet in the annex
Thursday: Everyone will meet in the main building small gym
Friday: GSTC Meet everyone else off
Saturday: Home workout
Today after school there will be a spring track interest meeting in the LGI.
Athletes see home workout for today below. Tomorrow varsity will meet for practice at woodman field, 8am.
Athletes competing tomorrow should be at woodman field by 1pm, see link for MEET INFO.
Athletes not competing should do the home workout below.
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
• Fire Hydrant
• Push Ups
• Squat
MAIN STRENGTH:
4 rounds, 60 seconds rest between rounds
• Squat x20
• Alternating Reverse Lunge (10 per side, 20 reps total)
• Leg Raises x20
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)
Cooldown: Click link for yoga session
Also, the team store is still open and will be closing on Feb. 5th.
Due to the track still being covered with ice throwers and varsity will meet at woodman for practice. Freshman and JV will meet in the freshman building.
Also,the team store is still open and will be closing on Feb. 5th.
Tomorrow freshman and jv will have the day off. Varsity and throwers will meet at woodman at 1:30; remember to have layers, hats, gloves and boots. Also, remember to bring extra clothes for weight room after.
Tuesday:Varsity and throwers will meet at woodman after school. Freshman & JV in the annex.
Spring Sports Parent Meeting 6:30pm in the LGI
Wednesday: Everyone will meet in the main building small gym after school
Thursday: NJ State Sectionals; athletes not competing will have a home workout
Friday: Everyone will have a home workout
Saturday: Varsity at woodman 8am
Athletes competing tomorrow should be at woodman by 6:20am. Athletes not competing should do the home workout below.
Home Workout
There will be no study hall tomorrow. Freshman and JV will have the day off, the varsity group will meet at woodman at 2pm and throwers will meet in the annex at 3:30pm.
If you train/ lift with the varsity group you are still to report to woodman, even if your name isn't on the list for the meet.
No one needs to bring shovels this week, due to the cold front coming in this week and single digit temps we will post pone the work/workouts on the track. Please see this weeks schedule below.
Due to tomorrows delayed opening there will be no study hall. On the days that midterms are given there will be study hall in the library from 1in the schedule so we will meet
Tuesday: Everyone will meet in the annex after school
Wednesday: Everyone will meet in the main building small gym after school
Thursday: Study Hall 1:20-2:45pm; Main building library. Main building small gym at 3pm
Friday: Study Hall 1:20-2:45pm; Main building library. Main building small gym at 3pm
Saturday: SJTCA Meet in Toms River
Any and all changes will be posted here.
Freshman and JV athletes see home workout below. Also, if there is no school on Monday make sure to check the blog for a home workout.
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 5 rounds total.
1. Squats
2. Crunches
3. Front plank
4. Side plank
Cool down: Stretching, hold each stretch for 30 seconds.
Reminder there is no practice today; everyone should do the links below today. Tomorrow everyone will meet in the main building small gym after school.
See link below for tomorrows meet information. Athletes competing will be excused from school at 1pm and should be in the midland avenue lobby of the main building by 1:40pm
Athletes not competing please see home workout below.
Please see this weeks schedule below.
Tuesday: Everyone will meet in annex after school
Wednesday: Essex County Championship. Athletes competing will be dismissed at 1pm everyone else will have a home workout.
Thursday: Everyone will have a home workout
Friday: Practice after school location TBD
Saturday: Varsity at woodman 8am. Home workout for everyone else
Linked below you will find the order of events and athletes competing tomorrow.
Athletes competing should be at Woodman by 7:50am; athletes not competing will have the day off.
See link below for tomorrows meet information. Athletes competing should be at woodman by 7:55am the latest. Athletes not competing should do the home workout below.
SATURDAY: HOME WORKOUT
SUNDAY: ACTIVE RECOVERY
Information for Monday's meet will be posted tomorrow evening.
Athletes this is just a reminder to get your email addresses plugged into schoolfundr for our team fundraiser.
Parents please see link below to fill out emergency contact form for your student athlete. We need this for every athlete on the team as it must be done every year and season. We need this to be completed by Friday evening the latest.
The list of athletes competing tomorrow has been posted. Athletes competing should be at woodman by 12:30pm.
The order of events can be found on the last page of the document. The meet will begin at 3pm and on a rolling schedule, meaning no set start time for each event. Parents, we ask that you do no sit with the team so athletes can focus and better prep for their races.
If it was any other sport you wouldn't sit on the bench with them; separate your child from the athlete.
Reminder; freshman and JV should do the home workouts below on these days and varsity will have practice at woodman at 9:30am.
Saturday: 20 minute warm up run followed by dynamics and drills
Sprint:
1) 10 sets of 10 sec sprints w/ 3 mins rest. After last set take 10 min recovery then do 1 set of a 50 second sprint try to get as far as you can in that time
Distance:
10x40 second sprints with 3 mins rest.