Week 2 Workouts

The workouts below are for the varsity cross country athletes for this week. Please make sure you warm up first before going out on your runs or doing workouts. All other athletes are off and your workouts will be posted starting next week on the track and field blog. Montclairtrackandfield.blogspot.com

TUESDAY:  Nike App

1) Quick Fix Mobility

2) 10 minute HIT: Legs & Core

3) Core Crunch 2.0

4) Full Body Hustle

5) Back it Down

6) Runner Flexibility

WEDNESDAY: 7 miles gentlemen @6:30, ladies @7:30 pace. Followed by 6x100 on the track @ mile race rhythm.

THURSDAY: Nike App

1) Runner Warm Up

2) Runner Strength & Balance

3) Core Crunch 2.0

4) Runner Stability

5) Runner Flexibility

6) Low Back Relief

FRIDAY: Track workout. 3x1600m near 5k pace w/1:00 to 1:30 rests between each.  Followed by 4 to 6 x200m at miler pace, jog 200 between each. 

SATURDAY: Nike App

1) Quick Fix Mobility

2) 10 minute HIT: Legs & Core

3) Core Crunch 2.0

4) Full Body Hustle

5) Back it Down

6) Runner Flexibility

SUNDAY:  9 Miles @ easy pace.

Team Meeting

All athletes who were on the cross country team should report to woodman at 2:50pm for a mandatory team meeting. Athletes that ran at SEC's and Sectionals please bring your uniforms and wear your blue cross country shirts to the meeting. 

UPDATE!

The cross country meeting tomorrow is cancelled please check back here daily for updates of when it has been rescheduled to.  

Reminder: Tomorrow, November 18th is the last day to register and submit forms for Winter Sports. They will be collected in the gym lobby (on Midland avenue) from 3:30pm to 5:00 pm; Ms. Covello is off the clock at 5pm so please make sure you show up as early as possible. Make sure you get this paperwork in, if you don't you will not be able to participate or tryout for a winter sport.

Medical forms (90 day update and physical) must be physically turned in, you can not fax or email them in. Please see information below from the athletic department in regards to submitting medical forms:

Sports Medical Forms Submission Process

Submitting Medical Forms to an Athletic Staff Member does not clear
your child to participate in any sport.

 

State Mandated Guidelines:

1. Sports Medical Forms must be completed, including the current physical https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms
2. Current Physical date is entered into Genesis by an Athletic Staff member
3. School nurse reviews and any missing information is relayed to the parent
4. School physician signs off on Medical form
5. Medical form is returned to Athletic Secretary
6. Athletic Department staff will examine whether School Physician approved and cleared athlete
7. Athletic Department staff will enter the cleared athletes in Genesis
8. Athletic Department Staff will notify coaches of completion
9. This process could take up to 3 weeks, depending upon the availability of School Nurse and the School Physician
10. Report is generated of cleared athletes by an Athletic Staff member and is emailed to coaches

 

Please be patient with us during this pandemic. We are trying our best to have your child’s forms processed as quickly as possible. Safety is our #1 concern.

Important Info.

Wednesday, November 18th is the last day to register and submit forms for Winter Sports. They will be collected in the gym lobby (on Midland avenue) from 3:30pm to 5:00 pm; Ms. Covello is off the clock at 5pm so please make sure you show up as early as possible. 

Just a reminder, medical forms (90 day update and physical) must be physically turned in, you can not fax or email them in. Please see information below from the athletic department in regards to submitting medical forms:

Sports Medical Forms Submission Process

Submitting Medical Forms to an Athletic Staff Member does not clear
your child to participate in any sport.

 

State Mandated Guidelines:

1. Sports Medical Forms must be completed, including the current physical https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms
2. Current Physical date is entered into Genesis by an Athletic Staff member
3. School nurse reviews and any missing information is relayed to the parent
4. School physician signs off on Medical form
5. Medical form is returned to Athletic Secretary
6. Athletic Department staff will examine whether School Physician approved and cleared athlete
7. Athletic Department staff will enter the cleared athletes in Genesis
8. Athletic Department Staff will notify coaches of completion
9. This process could take up to 3 weeks, depending upon the availability of School Nurse and the School Physician
10. Report is generated of cleared athletes by an Athletic Staff member and is emailed to coaches

 

Please be patient with us during this pandemic. We are trying our best to have your child’s forms processed as quickly as possible. Safety is our #1 concern.

This week

This week there will be no organized practice, however for those doing winter please do the

workouts below. Also, for everyone that was on the team this year, there will be a mandatory team

meeting on Wednesday at woodman at 3pm.

MONDAY: 6 Mile run followed by; 25 bicycle crunches, 20 reverse crunches, 1 minute plank 

(30 sec elbows/30 sec hands). Rest and repeat 6 times!!

TUESDAY: Nike App.

1. Quick Fix Mobility
2. Glute and hip strength
3. Quick-hit abs
4. Quick core crush
5. Runner stability
6. Runner Flexibility 

WEDNESDAY: Off team meeting at woodman at 3pm

THURSDAY: easy 8 mile run

FRIDAY: Nike App.

1. Runner Warm up
2. Runner strength & balance
3. Fresh on the circuit 
4. Quick core crush
5. Runner stability
6. Runner Flexibility 

SATURDAY: 8 Miles, followed by 6 x accelerations (5 houses driveway to driveway),
w/ walk back recovery.

SUNDAY:  1 hour of Cross training.

NJSIAA Sectionals

Tomorrow the bus will be leaving from Woodman at 1:50pm athletes competing should arrive at 1:45. Spectators are allowed however, we are put to the same spectator protocol as SECs. The girls run at 3pm and the boys run at 3:25. Today was the last day of practice but please keep an eye on the blog in regards to a team meeting for all athletes that were on the team this season.

11/13

Everyone should report to Woodman at 2:50. The list of athletes competing this weekend is listed below, parents we have gotten word from the state and you can attend; only two people from each household are permitted and we will be utilizing the same guidelines that we did from SECs.

Boys

Oscar Counsell

Charles Ehlis

Charles Hymowitz

Lucas Dia

Kona Michaud

Simon Skerry

Oliversage Heuschkel

Girls

Violet Ross

Meghan O'Brien

Lily Johnston

Maya Kim

Ella McAdams

Krisantha Spencer

Madeline Duncan

11/12

Tomorrow the varsity and sprint groups should report to Woodman at 2:15 and make sure you all bring your spikes. Everyone else should report at 2:45. Parents, you can expect athletes to be done the latest by 4pm, we will also make sure athletes call rides before beginning the cool down.

Athletes interested in winter sports, Genesis registration is open until November 17th. Sports physicals and health history forms (90 day update) can be turned in to Ms. Covello from 3:30-5pm on November 12th and 18th, these are the last two days so please get this done. She will be at the Midland Ave entrance of MHS by the gymnasium. 

11/11

There will be no practice today athletes should do the following home workout:

Nike app.

1) Runner Warm Up

2) Quick FIx Mobility

3) Full Body Goal Crusher

4) Upper Body Core Blend

5) Sunset Stretch

6) Low Back Relief

Athletes interested in winter sports, Genesis registration is open until November 17th. Sports physicals and health history forms (90 day update) can be turned in to Ms. Covello from 3:30-5pm on November 12th and 18th, these are the last two days so please get this done. She will be at the Midland Ave entrance of MHS by the gymnasium. 

11/10

Tomorrow varsity athletes should report to woodman at 2:45 and meet at the 400 start; please be on time. All other athletes should go for a 40 minute run tomorrow, we are closely monitoring the weather so please check the blog daily in regards to practice information.

Athletes interested in winter sports, Genesis registration is open until November 17th. Sports physicals and health history forms (90 day update) can be turned in to Ms. Covello from 3:30-5pm on November 10th, 12th and 18th. She will be at the Midland Ave entrance of MHS by the gymnasium. 

11/9

Tomorrow varsity will have practice earlier in the day all other athletes should do the nike app items below.

1) Runner Warm-up

2) Runner Strength & Balance

3) Cut to the core

4) Runner stability

5) Runner flexibility

6) Sunset stretch

11/5

Tomorrow varsity boys should report to woodman at 9am. Freshman and JV athletes will have the remainder of the week off and for tomorrow and Saturday should go for a 45 minute run on their own. Also, we'd like to thank Jessica Michaud for getting pictures of the athletes from the SEC meets where both teams brought home the team Championships and Oscar Counsell brought home the first boys individual championship in over 20 plus years. Below you will find the links to the pictures.

GIRLS

https://jessmichaud.smugmug.com/Sports/MHS-Cross-Country/MHS-XC-2020/MHS-Girls-Varsity-SEC-1142020jmichaud

BOYS

https://jessmichaud.smugmug.com/Sports/MHS-Cross-Country/MHS-XC-2020/MHX-Boys-Varsity-SEC-1132020/

11/4

There will be no practice; for those ladies that have been competing at the SEC meets you will be excused from school at 12:25 and the bus will leave from woodman field at 1:15pm; please arrive by 1:05. Athletes not competing have the day off

Also, for those of you interested in winter sports genesis is open until November 17th. Sports physicals and health history forms can be turned in to Ms. Covello from 3:30-5pm on November 4th (today), 10th, 12th and 18th. She will be on the Midland street side of MHS by the gymnasium. Even after completing all online paperwork these documents have to be physically turned in for your child to be clear.

SEC Championship 11/3

There will be no practice; for those of you competing the bus will leave from woodman field at 1:15pm, so please arrive by 1:05. Athletes not competing should go for a 20 minute run followed by the nike app items below. 

Nike App

1) Runner Warm-up

2) Activation station

3) Go for run

4) Runner flexibility

For those of you interested in winter sports genesis is open until November 17th. Sports physicals and health history forms can be turned in to Ms. Covello from 3:30-5pm on November 4th, 10th, 12th and 18th. She will be on the Midland street side of MHS by the gymnasium. Even after completing all online paperwork these documents have to be physically turned in for your child to be clear.

11/2

Freshman and JV should report to practice at 2:30 and place bags at the 200m start along the fence, Varsity athletes should be at practice by 2:45pm and place items at the 400m start. The spectator guidelines for the SEC meet has been posted, we have created the following protocols in an effort to keep our athletes and community members safe during this pandemic. These have been approved by Montclair administration and health officials and shared with the County (all channels that had to be involved in getting this approved) so we ask that you all please follow and if there are any questions or concerns please reach out to Coach Washington via email (runningmounties@gmail.com). 

The SEC races will take place at 2:30 on both days, boys running Tuesday and girls running on Wednesday. The athletes listed below will be competing, all athletes who have competed during the SEC meets throughout the season are asked to come on the days of the meet. Also, names below are subject to change.

Oscar Counsell

Charles Ehlis

Charles Hymowitz

Lucas Dia

Kona Michaud

Alexander Arata

Oliversage Heuschkel 

Violet Ross

Madeline Duncan

Lily Johnston

Meghan O'Brien

Ella McAdams

Maya Kim

Krisantha Spencer