Monday Practice Info

This is a message for the entire cross country team, please come to Woodman Field (first) on Montclair with your washed uniform and warmups.  We will talk as a team and then you will return your uniforms to their respectful places. If you plan on participating in winter track and field, still return your uniforms. Thank you for your cooperation in this matter.

Reminder:
End of Season Banquet will be on Friday, November 17, 2017 at 6pm in the main cafeteria located in the main building (it's pot luck style). If your parent or guardian has not received the evite, please email dlammin@hotmail.com

State Sectionals

The bus will leave from Midland for State Sectionals at 10:20am. Please report by 10:15am. If any team members want to travel and support varsity, you are more than welcome to rider the bus. Be sure to have on some Montclair gear!

Friday Meet Info

for all JV and freshman that are competing at Brookdale Park on Friday, you are not getting out of school early. Meet on Midland Ave immediately after school. The first race begins at 4pm.

Rest of Week Outlook

Good evening, just a few things to keep in mind for the remainder of the week:

All freshman and JV runners have OFF tomorrow. You will compete in your last race of the season on Friday, November 3, 2017 at Brookdale Park. Freshman will run a 2 mile and JV runners will run a 5K. The first race (combined frosh) will begin at 4pm. The combined JV race will begin right after.

For those competing at state sectionals, meet on Midland Ave immediately after school tomorrow.

If any athletes would like to support and go to the state sectional meet on Saturday (Garrett Mountain), you are more than welcome to.

Wednesday Practice

For those who practiced at Garrett Mountain on Tuesday, report to annex gym immediately after school.

If you missed practice OR had practice at Woodman yesterday, report to Woodman today immediately after school.

Tuesday Practice

If your name is on the list, meet on Midland Ave to travel to Garrett Mountain for practice our goal is to be back to midland by 4:45pm.

If you name is not on the list, meet Woodman Field for practice immediately after school. Be ready for the workout at 3:30pm.

**if there are meetings after school, make sure you report to Woodman Field after your meeting.

Athletes to Garrett

Monday Practice Change

We will not travel to Garrett today. Report to Woodman Field immediately after school. Please pass the word to your teammates.

Essex County Championships

Information pertaining to bus times  and race times for the meet is posted on the tab on the right under "Essex County Championships".  Please be on time to the bus.

Wednesday Practice

Meet in the Annex immediately after school tomorrow.

Monday Practice Correction

We will not travel to Garrett on Monday. Meet at Woodman immediately after school. Please be prepared to start your foot drills etc at 2:55pm.

All Class Meet - Branch Brook Park

Information about the All Class meet is posted on the right side of the blog. The information and times for each race has been posted as well. I will be chilly early on, please have your layers, snacks and something to sip on. Please be on time.

There are only 2 days left to hand in athletic forms for winter sports. 10/23 (4pm-7pm) and 10/30 (4pm-7pm) in the LGI in the main building.

Friday Practice Change

There are many tests and quizzes taking place today! Trust in your abilities and do your best!! :-)

Meet in the annex gym for practice today. Practice should be done at around 4:15pm.

All Class Meet Announcement/ Pasta Party

If you are not able to attend the All Class Meet on 10/21, please email montclaircrosscountry@gmail.com today. Thank you.

Also, pasta party on Friday:
363 Park Street (Aidan's house)
Food Assignments
Frosh - Pasta
Soph - Sides
Juniors - Desert
Seniors - Drinks

Winter Sports Form Information

WHO:                    Winter Athletes

WHAT:                   Winter Sports forms – Completed Medical and Athletic forms

WHEN:                Wednesday, October 18, 2017: Submit completed forms (Medical and Athletic) for Fencing,                              Winter Cheerleading and Boys’ and Girls’ Basketball, winter track and field

                          Monday, October 30, 2017: Submit completed forms (Medical and Athletic) for athletes                                   of any Winter Sport. 
WHERE:                  LGI – Main Building from 4:00 pm to 7:00 pm
ADVISOR:               Athletic Department

WHO:                     Winter Athletes

WHAT:                   Winter Sport Physical and forms submission

WHEN:                  Monday, October 23, 2017: Sports physicals and form submission for Fencing, Winter 

                            Cheerleading and Boys’ and Girls’ Basketball

WHERE:                  LGI Main Building – Paperwork from 4:00 pm to 7:00 pm.  Physicals from 4:30 pm to                                     6:30 pm

ADVISOR:               Athletic Department

OCTOBER 30^TH IS THE LAST DAY TO SUBMIT FORMS

Any questions, please go the website.  http://www.montclair.k12.nj.us/schools/montclair-high-school/athletics/mhs-athletics/

Greystone Course Maps

Frosh 4000m course link
http://www.mctrack.org/Lakeland/LAKEXC/17XC/13-14%204000m.pdf

JV and Varsity course link
http://www.mctrack.org/MCTCAXC/17XC/HighSchool-5k%20Course.pdf

Pep Rally / Greystone Invitational

List has been posted for those competing tomorrow. If you are not on the list, you will have off tomorrow. Check the blog for where we will meet for Saturday's workout.

Immediately after school we will go to the pep rally in the amphitheater. Please wear your Montclair Cross Country shirt or your Breast Cancer Awareness shirt tomorrow.

The bus will leave from Midland immediately after the pep rally (2:30pm), make sure you are dressed for competition.

Wednesday Practice

If you have to leave practice early today AND if you are in Coach Washington's training group, meet at Woodman Field.

Tuesday Practice/Winter Track and Field Meeting

All individuals who are part of the XC team that intend on running winter track and field, you do not have to report to the meeting tomorrow. Go right to Woodman Field, we will update you on what you missed at the end of practice.

In the meantime if you are participating in any winter sport, make sure you have all your paperwork in order to be handed in on the next available day, October 12, 2017 from 4-7 in the LGI. If your impact, and physical are up to date, all you have to do is go to the district website, select Montclair High School, click on ATHLETICS, then click on MANDATORY FORMS, finally you download the HEALTH HISTORY UPDATED QUESTIONNAIRE (that's all you have to do, ONE SHEET).
Do not wait until the last minute. The athletic department will NOT accept any forms after 10/30.

Saturday Meet Info (10/7)

Check Brett Taylor (Darlington Park) and Shore Coaches (Holmdel Park) tab to see if you are running tomorrow. Be mindful of your bus time and race time. If you will not be able to attend please email me immediately and I will make changes.

If your name is not on the list you have off tomorrow (Saturday).

Monday there is no school but practice will be held at 2:30pm at Brookdale Park.

Thursday Practice

We will not travel to Garrett on Thursday, meet at Woodman immediately after school.

Message from The Booster Club

Good Morning,

MHS Cross Country Spirit Wear is are now available online, we have a limited stock available.  Please click on the link below to make a purchase :

https://squareup.com/store/montclair-high-school-track-booster-club

Many people have asked how they can donate to the Booster Club, here is your chance, within the above link you will find a donation option, ALL donations are greatly appreciated.

As always, if you have any questions please feel free to email us. (mhstrackandxcboosterclub@gmail.com)

Thanking you all again for your continued support.

MHS Cross Country Booster Club

SUPER ESSEX COUNTY LEAGUE CHAMPIONSHIPS

The SEC Cross Cross Championships will take place tomorrow, Tuesday, October 3, 2017. 

As a team we will wear our Montclair Cross Country t-shirts. Immediately after 7th period report to Midland Ave. Your attendance will be taken care of for your 8th period class. If you miss the bus you will not be allowed to drive or get a ride Branch Brook Park and compete. 

We will leave at 1:55pm to give everyone adequate time to warm up before their race.

Montclair is part of the American Division. Below is the order of events for the meet. 

3:00 - Combined Boys/Girls Freshmen 2 mile (All Divisions)
3:20 - Girls' Novice 5K (All Divisions)
3:40 - Boys' Novice 5K (All Divisions)
4:00 - Girls Amercan Division Varsity 5k
4:20 - Boys Liberty Division Varsity 5k
4:40 - Girls Colonial Division Varsity 5k
5:00 - Boys American Division Varsity 5k
5:20 - Girls Liberty Division Varsity 5k
5:40 - Boys Colonial Division Varsity 5k

We look forward to having a successful meet! Get rest, stay hydrated, and don't forget to have some fun!

Photos from our previous meets has been posted on the blog on the right hand side under "Cross Country Photos"

Garrett Invitational

order of events and event list have been posted for Garrett Invitational tomorrow. If you are not competing you have practice at 7:30am at woodman field. If you are competing meet in Midland Ave at 9am.

If you are observing you are excused.

Friday Practice Location Update

Attention all cross country team members, meet in the annex gym immediately after school changed and prepared for practice. Be ready at 2:50pm. Please be on time.

Sprinter group report to the Woodman Field.

**We will go over the meet tomorrow during practice. There is a change in the times... if you compete you will meet on Midland at 9am. If you are just practicing you will meet at Woodman Field at 7:30am**

Winter Sports Information - Dates to hand in forms

Completed Medical and Athletic forms

If you have participated in a fall sport and your physical is valid and all your paperwork is complete this is when you hand in your paperwork 

WHERE:                 
LGI – Main Building from 4:00 pm to 7:00 pm

WHEN:   
Thursday, October 5, 2017: Submit completed forms (Medical and Athletic) for Ice Hockey and Swimming

Thursday, October 12, 2017: Submit completed forms (Medical and Athletic) for Bowling, Winter Track and Wrestling

Monday, October 30, 2017: Submit completed forms (Medical and Athletic) for athletes of any Winter Sport.  

If you have to have a physical with the school doctor hand in your forms on 

WHERE:
LGI Main Building – Paperwork from 4:00 pm to 7:00 pm.  
Physicals from 4:30 pm to 6:30 pm

WHEN:                   
Monday, October 9, 2017: Sports physicals and form submission for Ice Hockey and Swimming

                                
Tuesday, October 17, 2017: Sports physicals and form submission for Bowling, Winter Track and Wrestling

                                
Monday, October 23, 2017: Sports physicals and form submission for Fencing, Winter Cheerleading and Boys’ and Girls’ Basketball

Any questions, please go the website.  
http://www.montclair.k12.nj.us/schools/montclair-high-school/athletics/mhs-athletics/

*****IF YOUR PAPERWORK IS NOT HANDED IN ON TIME, YOU WILL NOT BE ABLE TO PARTICIPATE. DO NOT WAIT UNTIL THE LAST MINUTE. OCTOBER 30TH IS THE FINAL DAY TO HAND IN FORMS****

Thursday Practice Announcement

For those who have to see a teacher /club after school report to Woodman immediately after for practice.

Dual Meet Schedule Change

Our league meet at Branch Brook scheduled for 9/26 has been moved to 9/27. Please make the change on you calendar. This means we will have practice at Woodman Field on 9/26.

Breast Cancer Awareness Month Fundraiser

October is Breast Cancer Awareness Month.  We as the Montclair High School Cross Country Team are encouraging all athletes to buy/sell at least TWO of our BREAST CANCER AWARENESS Long Sleeve T-shirts for $20 each. We will be asking the team to wear them throughout the month of October. All Orders are due by September 25.

** PLEASE NOTE THERE ARE 2 COLORS AVAILABLE **

A percent of the monies raised will be donated to the Montclair High School Breast Cancer Awareness Club.

To Order please click on the Link 

Saturday Workout

If you did not go to Holmdel, here is your workout.

Warm up: Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30-45 seconds and repeat 4 times.

4 SETS OF THIS: 

— 5 push-ups 

— 20 sit-ups 

— 20 squats 

— 20 lunges 

— 80 jumping jacks 

— 60 second wall sit. 

Rest 2mins

1 min high knees, 1 min jumping jacks, 1 min squats, 1 min pushups, 1 min lunges, 1 min rest. Repeat 6 times 

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 6 times!! 

Reminder if you have a bike you have an hour ride tomorrow, if not then hit a 20 minute run.

Friday Practice

Tomorrow after school, change and meet in the annex gym.

Thursday Practice

We will travel to Garrett Mountain tomorrow. If you have to meet with a teacher, or planned to leave early from practice (and did not plan to go to Garrett) meet Coach Washington at Woodman Field tomorrow immediately after school.

MHS Spike Night

Good Morning! As promised we have a confirmed date for our MHS Spike Night. The information is below:

Where: Fleet Feet
When: Monday, September 18, 2017 5pm-8pm
Who: Hosted by Saucony
What: 20% discount on spikes and trainers along with pizza and give aways!!

Come out and support this wonderful company, who specifically created this event for us! There have been a wonderful supporter of the Montclair High School running program for years.

Saturday

If you are competing at Darlington meet at Midland Ave at 7am.

If you are not competing report to Woodman Field at 7am.

You can check the list on the right side of the blog under event list/results.

First Meet of the Season

Tomorrow we will travel as a team to Branch Brook Park for our first cross country meet. The race times have been posted on the schedule.

As a team we will wear our grey cross country shirts to school. Please make sure you have layers to change into after school in preparation for the meet (long sleeve shirt and pants). 

Remember to eat a good breakfast, lunch and have a snack (immediately after school) and a snack for after your race is complete. The races begin at 4pm and the last race goes off at 5:45pm. We plan to be on the bus coming back to MHS at 6:30pm. If you would like to go home with your parent or guardian after the meet please let a coach know before dong so. 

As stated in the brief team meeting and on the blog, if you have seven practices you will be able to compete tomorrow. We will determine who will compete on Saturday based on Thursday's results; go out there and do your best. 

We look forward to having a wonderful first day and strong performances at our first meet.

STAY HYDRATED :)

There is a parent meeting on Friday, September 8, 2017 if any parent or guardian has not received the evite please email Darryl Lammin at dlammin@hotmail.com so your name can be added to the parent email list (please provide your child's name, your name, and email address in the body of the email.)

Tuesday WWorkout

Warmup

Foot Drills, Clam shells, Bridges

Mile warmup

Dynamics and drills

Workout- Should be done on grass NOT concrete

Varsity

For 4 miles jog 2:30 minutes, run 60 seconds

JV

For 3 miles jog for 2:30, run for 60 seconds

Frosh/Newbies

For 2 miles jog for 2:30 run for 60 seconds

7 minute cooldown jog

Stretch, core (500 reps)