Winter Season

As the season draws closer please continue to utilize this page. We should have the team roster by the end of this week (early next week the latest); once received it will be posted here. As previously stated practice will officially begin on February 1st. More updates will be posted as they are received.

A Conversation with Alexi Pappas

MONTCLAIR Bounce Presents

A Conversation with

Alexi Pappas

Olympian, Filmmaker and Author of  

BRAVEY: Chasing Dreams, Befriending Pain, and Other Big Ideas

and MHS Coach and Guidance Counselor Sophia Kenny

MONTCLAIR Bounce, A Creative Project to Build Community and Resilience presents a conversation with Alexi Pappas, groundbreaking Olympic athlete, mental health advocate and creative artist upon the publication of her new memoir, Bravey: Chasing Dreams, Befriending Pain, And Other Big Ideas. Pappas will be joined in conversation by Sophia Kenny, Montclair High School guidance counselor and track & field coach.  

The evening will feature Pappas sharing her funny, fearless and empowering journey and the lessons she’s learned through her struggles with post-Olympic depression and grappling with the impact of her mother’s suicide when she was four-years-old. Pappas strives to help others work through challenges to develop their own winning resilience.

A Greek American, Pappas holds the Greek national record in the 10,000-meters and competed for Greece in the 2016 Olympics. Pappas’ writing has appeared in The New York Times, Runner’s World, Women’s Running, Sports Illustrated, The Atlantic, and Outside, among other publications. A filmmaker and actor, Pappas co-wrote, co-directed, and starred in the feature film Tracktown with Rachel Dratch and Andy Buckley and most recently, co-wrote and starred with Nick Kroll in Olympic Dreams, filmed at the Olympic Games.  

The evenings' moderator, Montclair High School Guidance Counselor Sophia Kenny, has over a decade of experience in high school general and special education settings. She coached Montclair High's Track & Field program for nine years and was herself a competitive runner at MHS and Rutgers University, where she earned her Bachelors of Science degree. Mrs. Kenny also holds a Master’s degree in School Counseling from Seton Hall University.

Paperwork

The athletic department sent an email earlier this week as well as this morning in regards to paperwork and genesis submission for the winter season (see below).

REGISTRATION WILL OPEN ON JANUARY 11TH 

Season 2A starting February 1^st – Swimming and Winter Track

You must register in Genesis before February 1^st.  Any and all medical forms must be emailed to kcovello@montclair.k12.nj.us by January 20^th.  All medical forms can be found on the link below.

https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms

ALL ATHLETES must submit paperwork and fill out genesis paperwork; those who have not yet done so and are now interested in doing winter 2A and 3 must fill out genesis (parent portal) and turn in whatever paperwork is needed (up to date physical and/or health history). 

Athletes who turned in paperwork during the last open period must re-submit a health history form and fill out genesis again. If you want to be cleared and able to practice on Feb. 1 we suggest getting everything in by next Friday the latest. Do not wait until the 20th.

Outdoor Training Tips

Wear comfortable attire

• Dress in layers. Wear a few sweatshirts and sweatpants to remove after a dynamic warm-up and a few intense exercises.
• Wear Gloves. Metal bars, bleachers, metal or wooden benches, outside steps, concrete, grass and artificial turf are all cold in the winter.
• Wear a warm hat. A baseball cap may not be enough to keep your head warm.

Check weather conditions and the terrain for safety
Exercising in extreme cold and icy conditions can be just as risky as working out in extreme high temperatures and humidity. Uncovered skin, especially on your hands and feet, gets cold first when exposed to the elements, so dress to prevent frostbite. Be sure to check for icy patches so you don't slip and injure yourself.

Stay hydrated
Keep that water bottle handy before, during and after workouts.

Do a thorough dynamic warm-up
Muscles are normally tighter in cold weather, so devote extra time to performing a dynamic upper- and lower-body warm-up. Before getting bundled up, it's important to warm up your muscles. A 10- to 15-minute dynamic warm-up (e.g., runner warm up on nike app) will get your blood pumping and core temperature up. Don't try to warm up with hot coffee or tea, because they contain stimulants that can constrict blood vessels and cause hypothermia to set in earlier. Instead, stick to sports drinks to stay hydrated when you perspire.

Finish with upper- and lower-body cool down static stretches (e.g., runner flexibility on nike app)

They gradually cool down the body after high-intensity activity and improve flexibility and range of motion.

Benefits Of Exercising Outside

Added Vitamin D

When training outside, you get beneficial vitamin D from the sun to support muscle strength, mass, and bone density. Vitamin D helps the body maintain healthy levels of calcium and phosphorous to prevent osteoporosis and brittle bones and also enhances the immune system to fight off disease and infection. Vitamin D also optimizes natural testosterone production—a key anabolic (muscle-building) hormone. Vitamin D also helps maintain muscle strength. 

Promotes Happiness and Help Prevents Depression

Exercising in sunshine can also help to ward off depression and improves your mood, particularly during the sun-deprived winter months. People who increased their time in the sun improved their mood and Vitamin D status and showed fewer symptoms of depression.

Team Gear

Families,

**NEW ITEMS for SALE**

Please take a look at our UPDATED Team Store, filled with many NEW items! All sizes and quantities are limited, so order before it’s too late.

http://montclair-high-school-track-booster-club.square.site

**END of YEAR SALE**  

Many older items are now steeply discounted, so have a second look. 

**DONATE** 

We are a NO DUES program. If you would like to make a tax-exempt monetary contribution, please use the link on the store, or via Quickly/Zelle at mhstrackandxcboosterclub@gmail.com to make a direct, fee-free donation.

Thank you in advance for your support! Happy Holidays!

MHS Track & Cross Country Booster Club 

Preseason

Preseason workouts for all groups have been posted under the preseason tab, please check these tabs weekly as they will be updated in the weeks to come. Those interested in throwing should start with the freshman/new to track workout for the first two weeks but keep an eye out as a tab will be added. Athletes you are to hold yourselves accountable during this downtime, you have been giving the resources and it is on you to utilize them and come in shape the first day of practice. As always keep checking back here as all updates will be posted.

Winter Track

Winter track does not begin tomorrow, all families should have received an email from the athletic department with the new dates for winter sports. If you did not please update your contact information in Genesis so that you can receive the school email blasts. The new dates for winter sports is below, workouts for athletes to begin doing on their own next week will be posted by Sunday evening.

• Ice hockey December 14th moved to January 2nd by Gov. Murphy
• Basketball, fencing and bowling January 11th
• Swimming and Winter track & field February 1st
• Gymnastics, girls volleyball and wrestling March 1