Tomorrow the bus will leave from woodman at 3pm. All freshman and JV athletes who were at practice today will compete, the varsity group will attend to workout and help coach athletes competing.
The list of athletes competing and order of events is linked below. Athletes on the list (competing Friday and Saturday) will be excused from 6th and 7th period tomorrow and should be at woodman field by 1:15pm.
Everyone else should report to woodman immediately after school as they will be working the meet with the coaching staff.
For Saturday everyone should report to Woodman at 8:30am. Volunteer hours will be given to everyone that works the meet.
Freshman and JV will have the day off and will compete at West Orange next Wednesday. The group that attended practice today should report to woodman after school for practice.
Everyone will return to practice on Thursday after school. We will be going over who will be competing and who will work designated stations on Friday and Saturday.
Tomorrow freshman and jv will have the day off and should do the home workout below. Throwers, jumpers and the varsity training group should report to woodman after school for practice.
1) STRENGTH
2) MOBILITY
3) CORE CIRCUIT 3 rounds (30 Seconds Each 1 minute rest between rounds)
V-UPS
BACK HYPERS (Keep Feet On Floor, Squeeze Glutes)
CRUNCHES
LEG RAISES
TOE TOUCHES
SUPERMAN (Both feet and shoulders come off ground)
DEAD BUGS
6 INCH HOLD
FLUTTER KICKS
V-UPS
Today everyone will be dismissed after 8th period and be at the track no later than 1:30pm. Athletes competing on Saturday will shake out/ pre-meet and everyone else will work todays meet.
See list below for athletes competing on Saturday (some events are subject to change)
For Saturday everyone should report to woodman by 7:45am
Athletes, see home workout for Sunday below.
Distance: Easy 6 mile run followed by the mobility link below
Mid Distance: Easy 4 mile run followed by the mobility link below
Sprinters, Jumpers & throwers: MOBILITY
We have reopened the team store for those of you that missed the deadline. This store will close on April 30th so get your orders in sooner than later.
We would like everyone to get a t-shirt and the X26 L/S Quarter Zip. This way we will look like a team when we are at competitions.
Friday is an abbreviated day but practice will be at regular time.
The team will not be competing this weekend. That being said, the varsity group will have practice, 8am Saturday morning at woodman. Freshman and JV will have a home workout.
For those of you who missed the team store, we will be reopening it next week. Orders cannot processed until the store is closed and we wanted to make sure athletes received items in a timely manner.
Again we will reopen the team store next week so keep an eye out.
Parents: please fill out the EMERGENCY CONTACT FORM. This needs to be done for everyone on the team (returners and first timers) as this is for your child's safety god forbid something were to happen. Your contact info is also needed for team/booster communications as well.
Athletes not competing today should do the workout posted below.
Distance: Easy 6 mile run followed by workout below
Mid Distance: Easy 4 mile run followed by workout below
Sprinters, Jumpers: Easy 20min run followed by workout below
1) STRENGTH
2) MOBILITY
3) CORE CIRCUIT 3 rounds (30 Seconds Each 1 minute rest between rounds)
V-UPS
BACK HYPERS (Keep Feet On Floor, Squeeze Glutes)
CRUNCHES
LEG RAISES
TOE TOUCHES
SUPERMAN (Both feet and shoulders come off ground)
DEAD BUGS
6 INCH HOLD
FLUTTER KICKS
V-UPS
Our team store is now open, this is where athletes will get their team warmups as well as any other items they (or family members would like). Portions of the purchases are also used as part of our team fundraiser as well.
The store will close on April 21st, so get your orders in ASAP.
We would like everyone to get a t-shirt and the X26 L/S Quarter Zip. This way we will look like a team when we are at competitions.
Parents: please fill out the EMERGENCY CONTACT FORM. This needs to be done for everyone on the team (returners and first timers) as this is for your child's safety god forbid something were to happen. Your contact info is also needed for team/booster communications as well.
Distance: Easy 4 mile run followed by workout below
Mid Distance: Easy 3 mile run followed by workout below
Sprinters, Jumpers: Easy 20min run followed by workout below
1) STRENGTH
2) MOBILITY
3) CORE CIRCUIT(30 Seconds Each)
V-UPS
BACK HYPERS (Keep Feet On Floor, Squeeze Glutes)
CRUNCHES
LEG RAISES
TOE TOUCHES
SUPERMAN (Both feet and shoulders come off ground)
DEAD BUGS
6 INCH HOLD
FLUTTER KICKS
V-UPS
The list of athletes competing tomorrow is posted.
Athletes competing tomorrow should report to woodman by 2:15pm the latest. Athletes not competing will have the day off with a home workout posted for Saturday.
Just a reminder, as it states in the team policy, if you miss practice the day before a meet you will not be competing in the upcoming meet.
Our team store is now open, this is where athletes will get their team warmups as well as any other items they (or family members would like). Portions of the purchases are also used as part of our team fundraiser as well.
We would like everyone to at least get the X26 L/S Quarter Zip and a t-shirt. This way we will look like a team when we are at competitions.
Tomorrow all athletes should get changed and report to the multipurpose room with cellphones by 3pm.
Our athlete grocery and recovery guides can be found under important info linked to the right.
Below you will find the practice schedule for the rest of the week.
Tuesday: Woodman after school
Wednesday: West Orange Frosh/Novice Meet
Thursday: Woodman at 9am practice
Friday: Ray Riker Invitational @ Wayne Hills HS
Saturday: Home workout on blog
GROCERY GUIDE: This guide is your no-stress system to help fuel your athlete like a pro, without adding more to your already packed schedule.
RECOVERY GUIDE: Training without recovery is like showing up to every shift but never collecting your paycheck. You’re doing all the work—but missing the reward. Recovery is how you cash in on your gains.
Below you will find this weeks schedule.
Monday & Tuesday: Woodman after school
Wednesday: West Orange Frosh/Novice Meet
Thursday: Woodman at 9am practice
Friday: Ray Riker Invitational @ Wayne Hills HS
Saturday: Home workout on blog
Athletes competing to report to woodman immediately after school; the bus will leave at 3pm.
Athletes not competing should do the workout 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 @ Seton Hall Prep
Tuesday: Practice at Woodman
Wednesday: Frosh/Novice meet @ West Orange
This week we get back to business, please see schedule below.
Monday: Meet @ Seton Hall Prep
Tuesday: Practice at Woodman
Wednesday: Frosh/Novice meet @ West Orange
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