Cross Country End-of-Season Party

 Dear Families,

The Booster Club is hosting an End-of-Season party for all athletes and families. The party will be a relaxed and casual affair and will be an opportunity for everyone to get together, connect, and celebrate this historic XC season.  

Dinner will be catered; drinks and snacks will be provided by the Booster. 

Please RSVP by emailing mhstrackandxcboosterclub@gmail.com as soon as possible. Due to the event being catered we need to know how many people to order for so your RSVP is needed before the end of this week.

Who: Athletes and Families

What: XC End-of-Season Party

When: Friday, November 18, 7 - 9 p.m. 

Where: Atrium - MHS Annex

Cost: $15 per Guest (Athletes are FREE)

After you RSVP, please pay promptly using one of the methods below. Also, if you would like to make a small donation in addition to your ticket payment to help us feed the athletes, we would be very grateful! 

Venmo: @mhstrackandxcboosterclub (QR Code below)

Zelle: mhstrackandxcboosterclub@gmail.com

Mail check to: Yoon Kim, 33 Melrose Pl. Montclair, NJ 07042. (Payable to MHS Track and XC Booster Club)

Group Championship

The bus will be leaving from woodman field at 10am tomorrow. Athletes come prepared wearing black pants, black xc shirts and breast cancer sweatshirts; the boys will run at 1:30pm and the girls at 2:30pm.

Parents and spectators please see parking information below.

• No parking allowed at Holmdel Park or surrounding neighborhoods. 
• All spectator parking will be at the Bell Works site - 101 Crawfords Corne Rd, Holmdel. In the Gold Parking lot.
• NJSIAA will provide a shuttle bus service, tickets will be $3.00 round trip and sold by shuttle pick up.

Sectionals

 Race Schedule

10:30am - Boys Group 4

11:30am - Girls Group 4

10/26

Tomorrow Freshman and JV will be off; varsity should report to woodman immediately after school. All athletes should return their uniforms to woodman field on Thursday. The team t-shirts are yours to keep, this is more so for the boys (return shorts) and varsity ladies return jerseys.

10/24

Tomorrow varsity and the fall training group will meet at woodman field at 8am; come prepared with layers and rain gear. Freshman and JV will be off however, all levels should report to Woodman for practice on Tuesday and the rest of the week.

Essex County Championship

Athletes competing will be excused from all periods after lunch; the bus will leave from WOODMAN FIELD at 12:15pm. Please be on time, with layers and ready to compete. Everyone should wear their breast cancer awareness sweatshirts as a top layer.

Families and friends the meet has been moved to Branch Brook Park (where we usually have dual meets) please see race times below.

Mixed Freshmen 2:15 PM

Girls Varsity Championship 2:50 PM

Boys Varsity Championship 3:25 PM 

Girls Junior Varsity 3:55 PM

Boys Junior Varsity 4:30 PM

Updates

Tomorrow practice will begin at 1:30pm, athletes get to woodman once school is over.

PARENTS; On Friday the teams will be competing at the Essex County Championship at Branch Brook Park (new location due to construction at Brookdale). We will be hosting a concession stand to raise funds for the team and could use items as well as parent volunteers. Please see the link below to sign up. Any and all help would be greatly appreciated.

Concession Help

Saturday Practice

 We will meet at woodman at 9am for practice

SECs

Tomorrow the bus will be leaving from Midland ave at 1:30pm; athletes will be excused from 8th and 9th period. The race times are listed on the schedule so please check and plan accordingly, Make sure you all pack layers, snacks and extra waters. If you need water throughout the day go to the main office and ask for bottled water as they have them on deck; make sure you are staying hydrated throughout the day and come prepared to compete.

SECs Update

The meet has been moved to tomorrow; varsity and fall training group should report to woodman after school. Everyone else check back here tonight for details in regards to tomorrow.

Also, everyone will have practice Saturday morning.

10/5

Athletes should do runner warm up and quick fix mobility on the Nike training app today. To find the app go to the App Store and type in Nike training; once downloaded open app, tap the workout tab at the bottom from them click the browse tab at the top, you will see a search bar, type in workout name listed, tap workout and begin.

Athletes completing tomorrow, the bus will leave at 2:45 from Midland ave. Use this day wisely, rest up and come ready to compete tomorrow.

Reminder

Today freshman and jv should do the at home workout below; varsity will meet at woodman immediately after school. Tomorrow all athletes will have the day off and a home workout will be posted here then. All athletes should have the nike training app downloaded as this the platform we will do the workout on (instructions will be posted with the workout). 

As told to all athletes the select few will race on Thursday and everyone will have practice on Friday after school and Saturday morning. Please plan accordingly.

Home Workout; do 2 sets of the circuit below. Take 2 minutes between sets after you've completed 2 sets get a good stretch, holding each stretch for 1 minute or 2 sets of 30 seconds.

• 20 Mountain Climbers

• 20 Jumping Jacks

• 10 Push-Ups

• 20 Jumping Jacks

• 30sec Plank

• 20 Jumping Jacks

• 20 Crunches

• 20 Jumping Jacks

• 20 Squats

• 20 Jumping Jacks

• 20 Lunges

• 20 Jumping Jacks

• 20 Leg raises

• 20 Jumping Jacks

• 30sec Plank

9/29

All athletes/levels will have practice today at woodman field; remember your layers.

Please see links to the right for our team store and our breast cancer awareness sweatshirts. Both are fundraisers that help with the general team operations and at the same provide athletes with team gear so we ask that you all support and at the same time spread the word. The breast cancer awareness sweatshirt will be worn by all athletes at school and at the Essex County championship on October 21.

Both stores will close on 10/3, any and all help would be greatly appreciated

Fundraisers

Please see links to the right for our team store and our breast cancer awareness sweatshirts. Both are fundraisers that help with the general team operations and at the same provide athletes with team gear so we ask that you all support and at the same time spread the word. The breast cancer awareness sweatshirt will be worn by all athletes at school and at the Essex County championship on October 21.

Both stores will close on 10/3, any and all help would be greatly appreciated

Week of 9/26

Monday: Freshman home workout below, JV and Varsity; woodman 7:55am

Tuesday: Entire team will meet at brookdale park track at 10am

Freshman home workout

• 20 Mountain Climbers

• 20 Jumping Jacks

• 10 Push-Ups

• 20 Jumping Jacks

• 30sec Plank

• 20 Jumping Jacks

• 20 Crunches

• 20 Jumping Jacks

• 20 Squats

• 20 Jumping Jacks

• 20 Lunges

• 20 Jumping Jacks

• 20 Leg raises

• 20 Jumping Jacks

• 30sec Plank

Updates

Tomorrow everyone should meet at woodman at 7:55am, we will be going to South Orange for practice. We want to thank all the parents that came to the parent meeting last, for those interested in joining a booster committee please see link file to the right to sign up. 

As stated last night we currently have team gear on sale and the breast cancer fundraiser is now open; please see links below. The team gear is great for not only the athletes but family and friends to support the team. We would like all athletes to get at least one sweat shirt as we will be wearing these as a team at the Essex County Championship on 10/21. Also, parents please make sure you fill out the emergency contact google form as soon as possible.

TEAM GEAR

BC FUNDRAISER

9/22

Today is an abbreviated day, freshmen and JV will have the day off and varsity will meet immediately after school. 

There will also be a parent meeting tonight at 7pm in the multipurpose room at woodman field.

Updates

Tomorrow all athletes competing will leave from Midland avenue at 2:45pm; please be on time. Make sure you all stay hydrated throughout the day, eat lunch, pack layers, extra water and snacks. Also, our team store for this season is open, this is one of our fundraisers for the season and we would like everyone to at least get a t-shirt or sweatshirt also please share the link with family members and friends.

Parents, please fill out the emergency contact google doc listed to the right. Also, on Thursday (9/22) at 7pm there will be a parent meeting in the multipurpose room at woodman field. We ask that all parents be present so we can discuss the season ahead and answer any questions you might have.

Back to Mountain Invite

All athletes competing tomorrow should report to woodman at 7am; see race times for all levels below. Athletes please remember water, snacks, layers and come prepared to compete. Parents please make sure you have filled out the emergency contact google form linked to the right.

Frosh Boys 8:45
Frosh Girls 8:50
Varsity Boys 8:55
Varsity Girls 9:05
J.V. Boys 9:15
J.V. Girls 9:25

Season Opener

Tomorrow the bus will leave from Midland ave at 2:45pm; as soon as the bell rings athletes should get changed and go straight there. Please make sure to pack snacks and extra water, (refill water bottles before coming to bus). All athletes competing were informed today; remember layers and shirts given today are for competition, so have another shirt for warmups.

Freshmen and JV will race at 4pm, Varsity Boys at 4:45 and Varsity Girls at 5pm. For those new to cross country please see schedule (linked to right) for location and directions to the park.

Athletes not competing will have no practice tomorrow but should go for a 20 minute run on their own. 

Parents, please fill out the emergency contact information as soon as possible, if it's not filled out athletes will not be able to travel/compete.

Emergency Contact/Opt. Out

Parents see the emergency contact form linked to the right. Please fill out all details as this is for the safety and well being of your child; if this isn't filled out your child will not be able to travel/participate in meets. Athletes if you are planning on opting out of gym the opt out form must be filled out and left at the security desk (main or freshman building) for Coach Washington. If it's not turned in before lunch you will not be opted out.

For tomorrow athletes please download the nike training app and do the deep restorative yoga workout. 

Opt. Out

Athletes see link to right for opt out form. This must be turned in to coach Washington tomorrow if you want to opt out. Only upper sophomores, juniors and seniors can opt out. Also, just a reminder for athletes and parents if you are going to be late or miss practice, athletes should email coach Washington and have until 7pm to send said email before they are considered for an unexcused absence. Please see team policies and procedures to right in regards to attendance policies amongst other things.

September 6

Tomorrow freshman and JV will have the day off, and should do the at home workout posted below. Varsity athletes should report to woodman immediately after school. All athletes should report to woodman after school on Wednesday; be dressed and ready to go on the track by 3:05 the latest. Parents practice usually goes until 5pm so please plan accordingly.

Freshman/JV Home workout

• 20 Mountain Climbers

• 20 Jumping Jacks

• 10 Push-Ups

• 20 Jumping Jacks

• 30sec Plank

• 20 Jumping Jacks

• 20 Crunches

• 20 Jumping Jacks

• 20 Squats

• 20 Jumping Jacks

• 20 Lunges

• 20 Jumping Jacks

• 20 Leg raises

• 20 Jumping Jacks

• 30sec Plank

Update

Thursday and Fridays practice will both be at 7am. Freshman and JV will have the day off on Friday.

Week 2

 This week practice will go as follows Monday through Wednesday 7:30am to 10am, Thursday and Friday

Monday, Tuesday, Wednesday - 7:30am - 10am

Thursday, Friday - 2:45pm

Athletes, make sure you are staying hydrated all week, athletes that are away or have yet to show up for practice make sure you are working out.

Practice Update

 Due to the rain coming in and lack of indoor space we will move the first day of practice to Tuesday 8/23. That being said, athletes who aren't cleared get your items in as soon as possible; if you don't know what you are missing please email Coach Washington at runningmounties@gmail.com. Day one will consist of a team meeting followed by a full practice please eat breakfast and bring water. 

We will begin at 7:30am on Tuesday at Woodman Field; parents please drop athletes off in the circle, do not drive into the parking lot. Freshman and senior mentors will be excused from practice on the days that they are attending orientation; everyone else is expected to be at practice.

2022 Cross Country

As the summer is vastly coming to a close we hope that you all have been staying on top of your training. Captains practice is complete and we will no longer meet on Tuesday and Thursday mornings so that everyone can enjoy the remainder of the summer. Our first official day of practice will be Monday August 22nd; we will meet at woodman field at 7:30am (Monday through Friday) so use this time to start getting used to waking up early, eating breakfast, staying hydrated through the day and continuing to follow the training programs to the right.

We would like all athletes present from the first day of practice so that we can build the foundation for everyone to have a great season. However, to begin with you must be cleared please see roster in the clearance menu to the right. If your name is not on the roster or in the columns to the right it means you are missing something; if that is so please email coach Washington at runningmounties@gmail.com so he can let you know what you need in ordered to be cleared. For those in the columns to the right; under medical review means they are still processing your paper work, registration means you weren't registered in genesis (see link to right labeled registration) and impact means you are in need of an impact test (see link to right to sign up for one) if you believe your name is on that list by mistake email coach Washington so we can have the system checked.

We will update the roster as updates are received from the athletic department so please continue to check here. Also, the competition schedule for the season has been posted as well so parents and athletes please look at it now and coordinate it with your schedules. We ask that athletes and parents utilize this blog as information throughout the season is posted here.

Looking forward to an amazing season.

Captains Practice

Captains practice will be held on Tuesday and Thursday; athletes will meet at woodman field on the track and practice will begin at 7:30am. This is for all levels (freshman, JV and varsity) and athletes should bring water and make sure they eat breakfast. The summer workouts and training schedule are also up, as athletes will have workouts to do on their own on top of captains practice two days a week. The season officially starts August 22nd and the preliminary schedule for the season has been posted as well so that families can plan accordingly.                                                                                                                                                                                                                                                                                                                                                                            

Preseason

Thank you to everyone who was able to make it to the cross country info session last Friday. First and foremost please see the team policy link to the right and make sure you understand the structure of the program. As stated in the meeting the first official day of the season is August 22nd however, the first two weeks of practice will be a tryout period. That being said there will be captains practice beginning July 5th as well as workouts for athletes to do on their on. Athletes and parents please remember that all paperwork is due by July 20th (see email from district) please try to get these items and genesis done/in sooner than later.

For captains practice athletes will meet at woodman field at 7:30am every Tuesday and Thursday; if you are in Montclair it would be in your best interest to attend so you can meet with teammates, learn the warmups and get acclimated with the type of training needed for the season ahead. As it is the summer we will only meet twice a week to train together, the other days are on you. If you are away there will be workouts you can do on your own, the goal is to start the season in shape.

Seven weeks worth of workouts will be posted here next week, this weeks workouts is at the end of this. post. There will be two groups, JV/Varsity (athletes who have done cross country previously) and beginners (anyone new to cross country). Please see the information below for this weeks preseason workouts/training schedule. If you have any questions you can email Coach Washington at runningmounties@gmail.com.

BEGINNERS

Mon - 10 mins easy pace a.k.a. “talking” pace

Tues - OFF

Wed - 3 miles with 6 hills 

Thurs - OFF

Fri - 15 mins easy

Sat - LONG, 30 mins nice and easy 

JV/VARSITY

Mon - 30 mins easy pace a.k.a. “talking” pace

Tues - OFF

Wed - 3 miles with 6 hills 

Thurs - OFF

Fri - 40 mins easy

Sat - LONG, 55 mins+, nice and easy “talking” jog