Updates

Tomorrow athletes should do the following items on the Nike App

1) Wake-Up Warm-Up

2) Active Warm-Up Flow

3) Quick fix mobility

Parents, we want to thank you enduring with the no spectator guideline and your patience in regards to spectator allowance at the SEC meet. That being said, we have received spectator clearance however, as with the majority of things in life at the moment it will not be like seasons past. When the information for the meet is posted we will post the prescribed guidelines that we would need followed on the day of the meet. Again, we thank you for your patience in this matter and as the SEC heads have stated they certainly empathize with you all and your wishes to be part of your child's activities.

To the right we have posted the map of the course, athletes study the map in preparation for the meet; parents look over it so you can find a spot you would to catch parts of the race. In regards to spectators at Sectionals on the 14th, we have spoken with the state and they have informed us that the parks system is currently monitoring the COVID spike and will determine whether spectators will be allowed and an announcement will be made on 11/11; for all sectional sites not just Garret Mountain. Once that decision is made I will post it here.

10/30

There will be no practice tomorrow; athletes should do the following items below on the Nike App. The athletes who competed on Tuesday and Wednesday will meet at Woodman at 10am on Saturday all other athletes will have the day off.

1) Runner Warm-up

2) Pace breaker

3) Full body ignition

4) Cut to the core

5) Runner stability

6) Runner flexibility

7) Sunset stretch

Updates

Tomorrow all athletes will have the day off and are expected to do the nike app workouts listed below. Please keep an eye on the blog in regards to practice on Friday. As of 6pm this evening regular season competition has ended and the Boys team has finished with a record of 8-1 (ranked second overall in the SEC) and the Girls team has finished regular season competition undefeated with a record of 9-0 (ranked first overall in the SEC) which hasn't been done since 2015. 

Parents, we appreciate you following the guidelines set forth by the hosts of the meets (as frustrating as it has been) and we have been working on getting spectator allowance for the championship meet, once we get word all information will be posted with the information for the meet. In the meantime we ask that you be patient, trust us to do our job as the coaches of this team, if you ever have questions or concerns reach out and most importantly keep an eye on the blog as this is a resource for both athletes and parents.

Nike App.

1) Runner Warm-up

2) Quick Mobility Warm-Up

3) Quick-hit abs

4) Yoga Core

5) Active Mobility & Recovery

6) Runner Cool-Down

7) Runner Flexibility 

10/28

Athletes competing should be at woodman by 3:50 so you can get temperature checked before departure. Athletes not competing should report to Woodman field at 2:45.

10/27

The list of athletes competing this week is listed below. Athletes competing should be at woodman by 3:50 so you can get temperature checked before departure. Tomorrow athletes not competing should report to Woodman field at 2:45.

Boys

• Alexander Arata
• Oscar Counsell

  
  
• Lucas Dia

  
  
• Charles Ehlis

  
  
• Joseph Gawler

  
  
• Ian Habjan
• Oliversage Heuschkel

  
  
• Charles Hymowitz

  
  
• Kona Michaud

  
  
• Simon Skerry

Markus Corredor

Nicholas Maurizi

Madeline Duncan

Lily Johnston

Maya Kim

Ella McAdams

Meghan O'Brien

Violet Ross

Krisantha Spencer

Annabelle Svenson

Estelle Svenson

Sophia Draxler

10/25-10/26

Good job to all the athletes that competed today; the season is slowly coming to an end but athletes please stay committed and hungry. Tomorrow all athletes should do the following items below; on Monday athletes should report to Woodman field at 2:55pm. Also, if you are interested in doing a winter sport, sign ups have opened. Parents please check the email address that you have on file in genesis, athletes please speak to your parents and ask them to check their emails.

Freshman: 20 minute run

JV: 30 minute run

Varsity: 40 minute run

Nike App.

1) Quick Mobility Warm-Up

2) Quick-hit abs

3) Yoga Core

4) Active Mobility & Recovery

5) Runner Cool-Down

Garrett Invite

Athletes competing tomorrow the bus will leave from woodman field at 7:45am, please be on time. Athletes should wear navy blue tops and black bottoms. Race times are by your race section on the list of athletes competing and we are corral number 19 on the line. Please wear layer as it will be in the 60's in the morning and where we are going will be 10 degrees cooler. If you do not have on the proper layers you will not compete. 

Parents as requested by the meet hosts please do not come to the meet as spectators are not allowed. I received an email earlier today saying there is a possibility of the meet being called off due to parents attempting to get in and being on certain parts of the course at the last meet. Again this is for the safety of all athletes competing and just something that bergen county and the parks administration has put forth for their covid protocol.

10/23

Tomorrow athletes should report to woodman at 2:50pm. Make sure you wear layers (top and bottom)

The list of athletes competing this weekend has been posted. Athletes who have not been to a meet before, please fill out the transportation form and email it to montclaircrosscountry@gmail.com before 11am tomorrow and also bring the physical copy to practice. 

10/22

 All athletes should report to woodman field at 2:50 tomorrow.

10/21

Tomorrow freshman will have the day off and should do the items below on the nike app. All other athletes should report to woodman at 2:35. For the gentlemen running, please wear the same attire as last week (blue xc shirt and black bottoms). The bus will leave from woodman at 4:10; arrive at 4pm for temperature check. 

1) Quick Mobility Warm-Up

2) Quick-hit abs

3) Yoga Core

4) Active Mobility & Recovery

5) Runner Cool-Down

10/20

Tomorrow athletes should report to woodman at 2:50. The athletes listed below will be running this week. For the gentlemen running, please wear the same attire as last week (blue xc shirt and black shorts). The bus will leave from woodman at 4:20; arrive at 4:10 for temperature check. 

• Alexander Arata
• Oscar Counsell

  
  
• Lucas Dia

  
  
• Charles Ehlis

  
  
• Joseph Gawler

  
  
• Ian Habjan
• Oliversage Heuschkel

  
  
• Charles Hymowitz

  
  
• Kona Michaud

  
  
• Simon Skerry

Lawton Haynes

• Madeline Duncan
• Anna Glorie

  
  
• Lily Johnston

  
  
• Maya Kim
• Ella McAdams

  
  
• Lauren Morganlander

  
  
• Meghan O'Brien

  
  
• Violet Ross

  
  
• Krisantha Spencer

  
  
• Annabelle Svenson

Estelle Svenson

10/19

 Tomorrow all athletes should report to woodman at 2:50pm

10/16

 All athletes will have the day off, please do the nike app workouts posted below. Also, check the list for the meet on Saturday; athletes competing we will be leaving from the Midland avenue entrance of the HS at 10am on Saturday. Please wear blue xc shirt and black bottoms.

Nike App.

Athletes Competing Saturday

1) Quick Mobility Warm-Up

2) Quick-hit abs

3) Yoga Core

4) Active Mobility & Recovery

5) Runner Cool-Down

Athletes not competing Saturday

1) Runner Warm up

2) Full Body Ignition

3) Quick-hit abs

4) Peaks and Valleys

5) Abs and Arms

6) Glutes & Glory

7) Quick Core Crush

8) Runner Flexibility

10/15

Today athletes should report to Woodman at 2:50, with the warmup beginning at 3pm

10/14

Today athletes should report to woodman at 2:50 and the warm up should begin by 3pm. For the ladies running, please wear the same attire as last week (blue xc shirt and black bottoms). The bus will leave from woodman at 4:20; arrive at 4:10 for temperature check. 

Parents, please keep an eye on your emails and information for winter sports will be coming out soon. Please check your parent portal on Genesis to make sure that the correct email is in the system as that email address will be the one where information will be sent.

10/13

Tomorrow athletes should report to woodman at 2:55. The athletes listed below will be running this week. For the gentlemen running, please wear the same attire as last week (blue xc shirt and black shorts). The bus will leave from woodman at 4:30; arrive at 4:20 for temperature check. 

• Alexander Arata
• Oscar Counsell

  
  
• Lucas Dia

  
  
• Charles Ehlis

  
  
• Joseph Gawler

  
  
• Ian Habjan
• Oliversage Heuschkel

  
  
• Charles Hymowitz

  
  
• Kona Michaud

  
  
• Simon Skerry

  
  

• Madeline Duncan
• Anna Glorie

  
  
• Lily Johnston

  
  
• Maya Kim
• Ella McAdams

  
  
• Lauren Morganlander

  
  
• Meghan O'Brien

  
  
• Violet Ross

  
  
• Krisantha Spencer

  
  
• Annabelle Svenson

10/12

There will be no practice tomorrow take the day to rest, catch up on home work/ your classes and prepare for the week ahead. Athletes should do the following items below on the nike training app; practice will start back up on Tuesday.

1) Runner Warm Up

2) Full Body ignition

3) Quick-hit abs

4) Peaks and Valleys

5) Abs and Arms

6) Glutes & Glory

7) Runner Stability

8) Runner Flexibility

10/10

There will be no practice for freshman and Jv tomorrow however you are expected to do the workouts below. Varsity athletes will meet at Hillside Elementary school at 8am

Warm Up

• Jumping Jacks, Squats, Push ups, Squats

• 4 Rounds of 30 secs each

Workout (choose one)

• 1 hour bike ride

• light 20 minute run (freshman)/ 40 minute run JV

• Yoga: https://www.youtube.com/watch?v=hYwSJk3H61M

10/9

 Tomorrow all athletes should report to woodman field at 3:10.

10/8

Tomorrow athletes will have the day off and should do the prescribed workouts below, practice will resume on Friday with athletes reporting to Woodman at 3:05. Athletes who Coach Washington personally spoke with the statement above does not pertain to you.

Workout: 

1) Runner warm up (Nike App)  

2) easy 20 minute run

3) Glutes and glory (Nike App)  

4) Cut to the core

5) Opening Time (Nike App)  

6) Runner Flexibility (Nike App)  

10/7

Today athletes not competing should report to woodman between 2:50 and 3pm, everyone should be warmed up and ready for the workout by 3:30 the latest. For the ladies competing tomorrow please be at woodman by 4:30pm so that you can get temperatures checked before departure. Families, as with this weekend the meet hosts and the Essex County Parks Commission have asked that there be no spectators.

Athletes please remember to fill out the covid symptom sheet every day before practice by noon the latest. If you check yes on any of the questions stay home.

Good afternoon, this week we begin our regular season competition. This year there will be no JV or Freshman races, just the varsity race where we are allowed 12 athletes on the line. The athletes listed below will be competing this week; boys on Tuesday, girls on Wednesday. Athletes listed below, who haven't done so already, please click on the link to the right labeled transportation. Print the form write your name on it and have your parents sign it, email it back to Coach Washington at montclaircrosscountry@gmail.com before noon tomorrow and also bring the physical document to practice tomorrow. If you do not do this you will not be able to run. Tomorrow athletes should arrive to practice between 3:05 and 3:10

• Alexander Arata

  
  
• Blackburn

  
  
• Markus Corredor
• Oscar Counsell

  
  
• Lucas Dia

  
  
• Charles Ehlis

  
  
• Joseph Gawler

  
  
• Ian Habjan
• Oliversage Heuschkel

  
  
• Charles Hymowitz

  
  
• Kona Michaud

  
  
• Simon Skerry

  
  

• Madeline Duncan
• Anna Glorie

  
  
• Lily Johnston

  
  
• Maya Kim
• Ella McAdams

  
  
• Lauren Morganlander

  
  
• Meghan O'Brien

  
  
• Violet Ross

  
  
• Krisantha Spencer

  
  
• Annabelle Svenson
• 
  

10/3

For those running today the bus will leave from woodman field at 2:30pm, please wear layers and masks. As stated earlier in the week no spectators are allowed, we understand you want to see your children run. However, you attempting to come will jeopardize our ability to attend these meets. Athletes not competing today please see workouts below.

Freshman: 10 minute warm up followed by dynamics and drills then go for a run. Begin by jogging for 2 minutes. Then do eight sets of run (fast but still working on form and control) for 30 seconds jog for 1 minute. Once finished 10 minute cool down jog and stretch.

Upperclassmen: 10 minute warm up followed by dynamics and drills then go for a run. After 5 minutes pass follow the fartlek pattern 1/2/3/2/1/2/3/2/1

Go hard for 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute. The recovery is the same as the rep that preceded it. So one minute hard, one minute recovery, two minutes hard, two minutes recovery, three minutes hard, three minutes recovery, etc. 

After workouts all athletes should do full body mobility and runner flexibility on the Nike app.

10/2

Tomorrow athletes should report between 3:05 and 3:10. Athletes competing this weekend please check you email, fill out the form and send a copy via email to Coach Washington before noon tomorrow; and also bring the physical copy to practice tomorrow. Tomorrow's practice will be over by 4:30 the latest, families please plan accordingly.