Friday, November 10, 2023

Last Chance XC Championships

The last meet of the cross country season will take place on November 12 please see details below. We have signed up for this meet to have one last meet together and give them a chance to end the season with a fast PR. Athletes the bus will leave from Woodman field at 9am on Sunday.

Sunday, November 12, 2023

Oak Ridge Park

136 Oak Ridge Park Road

Clark, NJ 07066

Girls 5k 11:20am

Boys 5k 11:50am

For athletes coming to support at Meet of Champions the bus will leave from Woodman at 8:30am; we want to pull off at 8:30 so please get there beforehand. 

Banquet Info.

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, socialize, and celebrate our athletes. 

Dinner and drinks will be provided by the Booster. 

Who: Athletes and Families
What: XC End-of-Season Party
When: Friday, November 17, 7 - 9 p.m. 
Where: Atrium - MHS Annex
Cost: $5 per Guest (Athletes are FREE)

Please RSVP by sending an email to mhstrackandxcboosterclub@gmail.com as possible. 



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 purchase drinks and desserts, we would be very grateful! 

Mail check to: Alicea McAdams, 155 Eagle Rock Way, Montclair, NJ 07042. (Payable to MHS Track and XC Booster Club)

Feel free to contact the booster club with any additional questions. 


We are also in need of help and items for the banquet. Please see signup genius link below for setup/breakdown times and items needed. 




Friday, November 3, 2023

GROUP IV CHAMPIONSHIP

Tomorrow the bus will be leaving from Woodman field at 7am; athletes come prepared in layers and make sure to bring water and a competitive spirit. Any athletes looking to come and cheer teammates on should be at the bus at the same time.

Family and friends NO PARKING IS ALLOWED at Holmdel Park or in the surrounding neighborhoods this Saturday for the Group XC Championship. Cars parked on the streets in the surrounding neighborhoods will be ticketed and possibly towed at the owners expense.

 All spectator parking will be at Bell Works - 101 Crawford Corner Rd. Holmdel. Please follow the NJSIAA Parking Signage to the # 4 GOLD PARKING LOT ONLY. Shuttle busing to and from the park will be provided beginning at 8:15 am- there will be a $3 - CASH ONLY (NO CREDIT OR DEBIT CARDS) per person to offset the cost of the busing. 

Monday, October 30, 2023

Important Reminders

Winter season is quickly approaching...

Parents please remember to Register your child in Genesis for a Winter Sport.
Look for the email if they need ImPACT testing. Two sessions took place today at 4pm and 5pm. The make up session will be on 11/14- REMOTE at 4pm and 5pm. They must sign up in the email with the link sent to those who need it and are registered for a Winter Sport. If you did not receive and need one this means your child hasn't been registered in Genesis.

School provided physicals will take place on Wednesday, 11/1. You must register for a time slot at this link. 

If the physical is still valid, you still need to turn in the Health History 90 day update form (linked below)

Friday, October 27, 2023

State Sectionals

Tomorrow the bus will leave from Woodman field at 8:15am; athletes should be at woodman no later than 8:10am. Come prepared in layers and most importantly ready to compete.

Saturday, October 21, 2023

Concessions

Parents; we are hosting a concession stand at the county meet on Monday. This is another of our fundraisers and we could use your help. Please volunteer your time and if you aren’t available please consider donating items to the concession stand. Please utilize the link below

Sunday Workout/County's

Tomorrow everyone should go for a light 20-30 minute run followed by restorative yoga on the Nike training app. 

For Monday everyone will be excused from 6th period and the bus will leave from Midland avenue at 12:45pm. Make sure you all wear layers, do not wear jerseys/competition shirt as a bottom layer. Pack it and put it on just before you run, this way it isn't sweaty before the race. 

Winter Sports

 2023-2024 Winter Sports Registration

Athletes need to register for winter sports in Genesis by Monday, October 23rd.

Please do not delay!!!

Athletic Registration for Winter Sports began: Monday, October 16th
Athletic Registration for Winter Sports ends: Tuesday, November 21st
You must register every athletic season (i.e. Fall, Winter, and Spring)

__________________________________________________________________

Athletic Physical Paperwork

Only hard copies of Athletic Medical Paperwork can be submitted (no electronic copies are permitted). Please make sure all four pages of the athletic physical packet are filled out in completion and include both student and parent signatures. All documents should be placed in a sealed envelope with the student athlete’s name, grade and sport clearly written on the front. If your most recent physical has been done after 11/27/2022, but will be older than 90 days you will need to turn in the Health History 90-day update form.

All medical forms are located on the MHS High School website under Athletics, Mandatory Forms


Where do I submit my Athletic Forms?
Freshman: Please submit your forms to the Annex Nurse’s Office.
Upper Classmen: Please place your forms in the 2023 Winter Sports Forms Box located in the Main Office.


ImPACT Testing

(Athletes must be registered in Genesis to start this process by October 23rd)
All athletes must successfully complete ImPACT testing before participating in a sport.
Valid ImPACT tests are good for two years. Athletes will be notified by email if an ImPACT test is needed. You will need to register through the email. If you have any questions, or miss a test date, contact Michele Chemidlin at mchemidlin@montclair.k12.nj.us.

Deadline: All athletes who are in need of ImPACT testing must be registered on Genesis by October 23rd.


Physicals Examinations

MHS will be providing free physicals to student athletes who do not have a primary medical home; the exam date is NOVEMBER 1 from 4pm to 7:30pmIf your child will be receiving a physical from MHS and you are unable to attend.


Winter Sport Clearance Status

To check the status of your Winter Sport clearance, please check your Genesis Parent Portal.
It can take up to 3 weeks to process medical forms.

**Incomplete forms cannot be processed. Be sure everything is signed by the parent and student where designated; do not leave any forms out.

_________________________________________________________________

Additional Registration Details
For additional information regarding registration:
MHS Athletic Department Website

Thursday, October 19, 2023

10/20 & 10/21

Tomorrow freshman and JV will have the day off; varsity and sprint group should report to woodman after the winter track interest meeting.

For Saturday athletes should meet in the annex parking lot at 8:45am, please make sure you wear Montclair gear and have on layers as it will be cold and raining. This is a team fundraiser and we would like all athletes to come help out for at least 2 hours. Bags will be getting dropped of from 9am-2pm with a three o'clock pick up. Even if time slots are filled come out and help as there is power in numbers.


Wednesday, October 18, 2023

UPDATES!!!

The Essex County Championship meet has been moved to Monday, with the same start times for all races. We will have a concession stand and will be in need of parent volunteers. A signup genius will be posted later.

On Saturday we will be having our clothing drive, families please bring all and any items you are looking to donate. We would like all athletes to come and help as this is a fundraiser for the team and they will receive volunteer hours; we are also in need of parent volunteers. Please see signup genius link below to fill time slots. 

CLOTHING DRIVE VOLUNTEERS

Monday, October 16, 2023

County Championship

The Essex County Championship has been moved to Thursday due to scheduling conflicts with brookdale park. Please see race times below


Mixed Freshmen

4000 meters ()

2:15 PM


Girls Varsity 

5000 meters

2:50 PM


Boys Varsity

5000 meters

3:25 PM


Girls Junior Varsity

5000 meters

3:55 PM


Boys Junior Varsity

5000 meters

4:30 PM


Friday, October 13, 2023

10/14

Freshman and JV will have the virtual workout below tomorrow. Varsity and sprints group will meet at woodman at 9am.

Friends and family, we have a team store open with general gear and items for breast cancer awareness month. Please use team store link to get to the store. TEAM STORE


Home Workout

Workout; do 3 sets of the circuit below. Take 2 minutes between sets after you've completed all 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

Monday, October 9, 2023

SEC Championship

Tomorrow the bus will leave from Midland ave at 1:30pm; athletes will be excused from 7th and 8th period. Use the time to change, eat, get snacks and prep for competition. If you weren't at practice today or emailed with a valid excuse for missing practice you will not be excused/competing tomorrow. 

RACE SCHEDULE

3:00 PM Combined Boys & Girls Frosh 2 mile (All div)

3:20 PM American Division (G)

4:20 PM American Division (B)

5:20 PM Girls Novice 5K (All Divisions)

5:40 PM Boys Novice 5K (All Divisions)


 

Saturday, October 7, 2023

10/7

Today varsity and sprints group will meet at woodman at 9am. Freshman and JV will have the workout below. On Monday practice for all groups and levels will begin at 2pm


Workout; do 4 sets of the circuit below. Take 2 minutes between sets after you've completed 4 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

Friday, September 29, 2023

9/29

Today Freshman and JV will have a virtual workout; varsity and sprints group will meet at woodman field after school. Freshman and JV should download the nike training club app on their phones and do the workouts below in the order listed.

  1. Runner warm-up
  2. Glute and hip strength 
  3. Glutes and glory
  4. Up for Speed
  5. Runner Flexibility

Tuesday, September 26, 2023

9/26-9/27

There will be practice for all levels today after school. Athletes without layers will be sent home and given an unexcused absence. Tomorrow there is a meet at Branch Brook park and all levels will be going. 

Parents the booster club is in need of items for tomorrow’s concession stand. If you are able to help please use the link below.

Sunday, September 24, 2023

9/25

Freshman and JV will have the workout below on their own, returning to practice on Tuesday after school. Varsity will have practice at 9am at woodman field. 

Workout; do 3 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


Friday, September 22, 2023

9/23

Due to the weather we will not be competing at the meet tomorrow. Freshman and JV should do the workout below; varsity will meet at woodman at 9am for practice. On Monday freshman and jv will have a virtual workout posted on the blog and we will all reconvene on Tuesday after school for practice.

Home Workout
3x20 jumping jacks followed by 6 rounds of the body weight circuit below. One minute rest after each round
1) 10 Lunges each leg
2) 5 Push ups 
3) 8 Lateral Lunges each leg
4) 10 Squat Jumps 
5) 20 Crunches 

Sunday, September 17, 2023

Week of 9/18 UPDATE

PRACTICE WILL STILL BE HELD AFTER SCHOOL TODAY. 

This will be a normal week of practice with a meet on Tuesday and Saturday. As the temperatures are getting cooler we ask that athletes come to practice prepared with layers and water; as we have expressed this consists of more than just a long sleeve t-shirt and a pair of sweatpants. 

Parents, please make sure you have filled out the emergency contact google form linked to the right, and if you're an athlete reading this direct your parents to this form. At Tuesdays meet our booster club will have a concession stand, we would appreciate the help from any parents/guardians that are available to help or donate items. Please see sign up genius link below, again any and all help is welcome.


CONCESSIONS HELP

Friday, September 15, 2023

Back to the Mountain

Athletes competing tomorrow should be at woodman field at 7am. Make sure you all eat breakfast and remember your layers as the race location is always 10 degrees cooler than temps in Montclair. We would also like all athletes to stay for the entirety of the meet to support their teams so please plan accordingly. Please see race times below... Parents make sure you have filled out the emergency contact google form linked to the right.


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

J.V. Girls                    9:25

Wednesday, September 13, 2023

9/13

Freshman and JV will not have practice today and should do the home workout linked below. Varsity will meet at woodman after school. Practice will resume tomorrow (9/14) after school and athletes competing this weekend will be informed at that time.


HOME WORKOUT  

Monday, September 11, 2023

Opening Day

Tomorrow is our season opener at Branch brook park; freshmen and JV will run at 4pm and everyone else will run the varsity race at the time listed on the schedule. Athletes make sure you are staying hydrated during the day and make sure to eat breakfast and lunch. Please pack extra snacks and before coming to bus refill water bottles at the stations in the school. The bus will leave from Midland ave at 2:45pm, all athletes are to arrive at midland dressed in layers.

Parents please make sure you all read the team policy with your child and also fill out the emergency contact google form linked to the right. If this isn't filled out your child will not be able to travel (this is for all athletes, new and returners). 

Sunday, September 10, 2023

Updates

Tomorrow we will meet at woodman field after school for practice; athletes competing on Tuesday will be informed at practice. 


Parents, there is a parent meeting tomorrow night at 7:30pm in the multipurpose room. We will discuss the season ahead, as well as answer any questions/concerns. Also, please see information below from the district/athletic department.


Covid numbers are on the rise again....

We are following the current CDC guidelines for positive tests. Notify me and AJ as soon as you know. 
This is the breakdown:
With a positive test, 
Isolate for 5 days (first day of symptoms is day 0 and the next day is counted as day 1).
Days 6-10- as long as symptoms were mild and have subsided, masking is required. If symptoms were severe and/ or continue, isolation must continue until symptoms subside. 
A doctor's note (the form is attached to this email) and parent permission note are also required to return.
A return to play may be required depending upon symptom severity as reported by the clearing doctor.
Three or more positive tests in a 7 day period will shut the team down for 10 days. 

Take precautions...
Wash hands often. 
Don't share water bottles, food, or utensils. 
Open spaces are better than confined spaces. 
In confined spaces, provide for air flow as much as possible.
Limit movement between levels. 
Monitor for symptoms closely.

Saturday, September 9, 2023

Saturday Workouts

Freshman
3x20 jumping jacks followed by 5 rounds of the body weight circuit below. One minute rest after each round
1) 10 Lunges each leg
2) 5 Push ups 
3) 8 Lateral Lunges each leg
4) 10 Squat Jumps 
5) 20 Crunches 

Sprinters & Jumpers
Nike app
1) Quick Mobility Warm-up
2) 5-Min Bodyweight Burn: Core wake-up call
3) 10-Min HIT: Abs
4) 10-Min Runner's Yoga: Calves & Hamstrings

Distance
Quick Mobility Warm-up (Nike app)
10 Mile run Push the pace every even mile, easy odd miles
1) Post Run Strength (Nike app)
2) Runner's Release (Nike app)

Friday, September 8, 2023

9/8

Reminder, there will be no organized practice today. Varsity should do a 7 mile run faster than talking pace and deep restorative yoga on the nike training app today. Freshman and JV got for an easy 30 minute run.

Athletes looking to opt out of gym the forms are linked to the right, these must be in the track mail box in the main office first thing Monday morning. This only applies to upperclassmen.

The group that met at woodman on Wednesday and Thursday should report to woodman at 7:20am tomorrow morning. 

As stated in the previous blog post there will be a parent meeting on Monday (9/11) at 7:30pm in the multi-purpose room at woodman field. We would like all parents, freshman through varsity, to be present.

Wednesday, September 6, 2023

Remainder of Week

Please see the schedule for the remainder of the week below and make sure you are staying hydrated; bring water bottles to school so you can refill throughout the day. 

There will be a parent meeting on Monday(9/11) at 7:30pm in the multipurpose room at woodman field, if your child is on the team we would like you to be present as there is important information that needs to be relayed.


9/7: Freshman and JV see home workouts below. Varsity practice at Woodman beginning at 1:40pm.

9/8: Friday all levels will be off

9/9: Home workout will be posted Friday night for freshman and JV. Varsity TBD


9/7 HOME WORKOUT

Do 4 sets of the circuit below; take 2 minutes rest between sets. Once finished 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


9/6

Today freshman and JV will have the day off. 

Varsity will meet at woodman after school and begin practice at 1:40; keep an eye on the IG story for updates as the district is still allowing after school activities but it could change.

Monday, September 4, 2023

Sunday, September 3, 2023

Labor Day

Tomorrow we will meet on the softball field under the track at brookdale park. When dropping athletes off the best way to get there is through the watchung avenue entrance and pull into the parking lot on the left. 

Friday, September 1, 2023

Labor Day Weekend

 As told to athletes this morning, there will be no practice today. However, athletes are expected to do the workouts below. On Monday we will meet at brookdale park on the softball field below the track at 7:30am and Tuesday practice will begin at 3pm at woodman field.


Friday
Freshman/ New to Cross Country: Light 30 minute run
Varsity/ JV: Light 7 mile run

Saturday
Freshman: 45 minutes of cross training (bike, swim, walk)
Varsity/JV: Deep Restorative Yoga (Nike App)

Sunday
Freshman: Off
Varsity/JV: 9 mile run


Thursday, August 24, 2023

8/25

As mentioned earlier today, there will be no practice tomorrow athletes should do the workouts listed below tomorrow as well as the run listed for Saturday. We will return to practice Monday morning; freshman beginning at 7:30am, varsity and jv will be going offsite for practice and the bus will leave at 7am.

FRIDAY

Varsity: Deep Restorative Yoga on the Nike Training App

Freshman 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


SATURDAY

Varsity should go for a 8 mile run
JV go for a 5 mile run
Freshman go for a 20 minute run

Wednesday, August 23, 2023

8/24

Tomorrow we will meet at woodman field, we know the district sent an email out about the pesticide spraying however, it has been cancelled.

Sunday, August 20, 2023

Week 1

All athletes, cleared and uncleared, should report to woodman field tomorrow morning. Tryouts will begin everyday at 7:30am, this means athletes need to be at the set location prior to that time. If you arrive at or after that time you will be considered late and miss parts of the warm-up. Please start coordinating your rides/ transportation to practice now. If for some reason you have an issue the morning of, please send an email to runningmounties@gmail.com. 

For the freshmen that have orientation next week you are still expected to be at practice and will be dismissed with enough time to make it to the school. Locations for next weeks practices are listed below; parents the latest we go would be between 9:30 & 10am. Please coordinate rides home and also make sure you and your child read the team policies so you all are aware of what is expected. 


8/21, 8/22, 8/23 & 24 Woodman Field

8/25 Brookdale Park; meet at the field house behind the track


Thursday, August 17, 2023

Tryout Schedule

Tryouts will begin everyday at 7:30am, this means athletes need to be at the set location prior to that time. If you arrive at or after that time you will be considered late and miss parts of the warm-up. That being said please start coordinating your rides/ transportation to practice now. If for some reason you have an issue the morning of please send an email to runningmounties@gmail.com. For the freshmen that have orientation next week you are still expected to be at practice and will be dismissed with enough time to make it to the school. Locations for next weeks practices are listed below; parents the latest we go would be between 9:30 & 10am. Please coordinate rides home and also make sure you and your child read the team policies so you all are aware of what is expected. 


8/21, 8/22, 8/23 & 24 Woodman Field

8/25 Brookdale Park 


Monday, August 14, 2023

Clearance

We are rapidly approaching the start of the season! Please make sure you have submitted all necessary forms for clearance as the school doctor will be in tomorrow, August 15th.

If additional documents need to be submitted, please bring them to Coach Washington between 1pm and 5pm so that he can them in for you. All documents must be in an envelope with students name grade they are entering and sport. The school currently doesn't have anyone at the security desk to let people in the building.

Friday, August 11, 2023

Updates

The most up to date roster has been posted, if don't see your name email runningmounties@gmail.com so you can be informed of what needs to be done. The first official day of practice is August 21st; athletes will not be allowed to try out if they are not cleared. That being said all uncleared athletes have this week to get any missing items completed. 


Sunday, August 6, 2023

Week Ahead

We are slowly drawing closer to the first official day of practice. Make sure you all have checked the roster to see if you're cleared and if you aren't on the roster email runningmounties@gmail.com to see why. If you aren't cleared on August 21st you will not be able to tryout and you will not be able to do so until you are cleared. 

We are still having captains practice every Tuesday and Thursday; on Tuesday we will meet on Fortunato and Thursday we will meet at Mountainside park. For the first two weeks of practice we will meet Monday through Friday from 7:30am to 10am; this is a tryout period with the last day being 9/2, so please plan accordingly. Athletes are expected to arrive in shape so make sure you all are doing the workouts. If you haven't started then this upcoming week, start on week one. Please see link below for a preliminary schedule for the season ahead, athletes should be available to compete on these days.


PRELIMINARY SCHEDULE