Tuesday, December 3, 2024

Team Event

To honor the accomplishments of the cross country season and the winter track season to come, we will be having a Team Game Night on Friday, December 13, from 6-8:30 in the High School Atrium/Lunchroom. 


We will have dinner, snacks, games, and a trivia contest with prizes to celebrate all of the hard work! 

When: Friday, December 13th 6-8:30
Where: Annex Atrium/Freshman Building Cafeteria 
Who: Cross Country and Winter Track Athletes

This event is for athletes only. Please let us know if you are able to attend by RSVPing by Friday, Dec 6th here: https://www.surveymonkey.com/r/V3YFPQB

Thanks!
Montclair Cross Country & Track Booster Club

PS-We will be having a family celebration in the spring after completion of the track season. This event is for athletes only

Monday, November 11, 2024

Winter Track Information

Just a reminder we will be having a parent meeting tomorrow at 7pm in the main building LGI. Athletes anyone looking for volunteer hours please see link below to help at the Montclair Doughnut run on 12/8, this is a great event held in our community and we do our best to give back when we can. Practice will resume tomorrow at woodman field after school, remember layers and water.


VOLUNTEER SIGNUP 


Friday, November 8, 2024

Group Championships

Athletes competing (and those interested in coming to support) the bus will leave from woodman at 9:30am. The temperature is projected to be in the 50's so wear and pack an appropriate amount of layers. The boys race goes off at 12p and the ladies race at 1pm. Parents; no parking will be allowed at Holmdel Park.  Any cars that park in the neighborhoods around the park will be ticketed and possibly towed.

All spectator parking will be at Bell Works at 101 Crawford Rd, Holmdel. When entering Bell Works follow the NJSIAA Parking signs to the Gold Lot. The NJSIAA will be running shuttle buses from that lot to the park. There will be a $5  (cash only, no credit cards will be accepted) per person fee to ride the shuttle buses to the park and back to Bell Works. There will be a handicap bus available. Make sure to arrive well before the race you wish to see to allow for the shuttle bus run.

In addition -  all apparel sales will be conducted by only Cash due to network issues at Holmdel Park.

Thursday, November 7, 2024

Winter Sports Clearance Information

Closes- Monday, November 18th

Directions to register your student athlete:
Please log onto your Parent Access account and go to the Forms Tab.
  • Click on the form called “Winter Sports Form 2024 - 2025”
  • Please review the first 4 questions on the form
  • Click on the link and review the document displayed
  • After reading the document click on the “Selected” check box to the right of the question for the following forms. 
  1. NJSIAA’s Steroid testing policy
  2. Sports - Related Concussion and Head Injury Fact Sheet
  3. Sudden Cardiac Death Pamphlet 
  4. Opioid Video Sign Off Sheet
  5. Opioid Use and Misuse Educational Fact Sheet
  • Review the NJSIAA Steroid testing Policy, and choose yes to consent to random testing
  • Read the district’s Athletic Code of Conduct, and choose “YES” that you and your child will abide by its provisions
  • Choose the sport your child wants to play from the dropdown menu
  • Click the green box called “Update Answers”
  • Click the Finalize check box
  • Click OK when asked, “Are you sure you want to finalize this form?”
  • Click Update Answers
  • If you do not answer all the questions on the form, the form will not be accepted, and your child will not be signed up for the sport they wish to play
Please ensure that you check every box to complete your child’s registration.
**IMPORTANT UPDATE**
Physicals
The State of New Jersey has rolled out a new APE (Physical) form, which can be found on the Athletics website. Our district requires that the entire packet (all 5 pages) be submitted. 
Any physical done on or after 7/1/2024 must be on the new forms. The entire packet must be submitted in a sealed envelope with name, grade, and sport on the outside of the envelope.
9th Graders- submit to the nurse in the Annex
10th- 12th Graders- submit to the Main Office
Please submit your medical forms by 11/4/24.
MHS Free Sports Physicals
Thursday, November 14th at 3:00pm
Aubrey Lewis Field Complex in the Multipurpose Room
Please click the link below to register:
Physical Form (the parent portion of the form must be completed)
ImPACT Testing
ImPACT Testing Timelines for Winter Sport
Testing Options
Registration Deadline
(in Genesis)
ImPACT Signup Deadline
(sign-up in email)
Test Link Sent by
(link in email)
Testing Date
Test Option #1
10/21/2024
10/27/2024
10/28/2024
10/29/2024
Test Option #2
11/10/2024
11/18/2024
11/19/2024
11/14/2024

All ImPACT Testing questions/scheduling should be directed to our trainer, Michele Chemidlin @ mchemidlin@mpsdnj.us. Remote testing dates will be sent out as soon as they are finalized.

Thursday, October 31, 2024

11/1

There will be no practice tomorrow; athletes should do the workout below and use the day to rest/recover. Athletes competing at sectionals, and those interested in coming to support, the bus will leave from Woodman at 10:30am on Saturday.

Varsity Boys will race at 12:30pm and the Varsity Girls will race at 1:30pm. The high will be 59 so make sure you wear and pack layers.


Also, for those of you interested in winter track; Monday after school (in the LGI) we will have a meeting to go over the season ahead and discuss preseason training.

Nov. 1 Home Workout

WARMUP

3 mile run

COOLDOWN


Tuesday, October 29, 2024

Update

Tomorrow freshman and jv will have the day off; varsity will report to woodman after school for a brief session. On Thursday all levels will report to woodman after school for a brief training session and we will have a team shake out Friday at 11am any changes will be posted here.


Thursday, October 24, 2024

County Championship

Tomorrow all cross country athletes will be excused from school at 11:45am and should make their way to woodman field immediately as the bus will leave at 12:20pm. Everyone should wear their team warmups and if you didn't order any at least come in black sweat pants and a Montclair (or neutral colored top ie. blue, black or gray). This is the last meet for freshman and jv however, all levels will have a full week of practice next week.

 

Race Times: 


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


Cedar Grove Park, 199 Fairview Avenue, Cedar Grove

Wednesday, October 23, 2024

Updates

Everyone will be reporting to practice tomorrow and we will begin at 2:30pm; athletes will be done by 4pm so please plan accordingly. Tomorrow we will go over Fridays races as well as the remainder of the season... see race times for Friday below. 

Race Times: 


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


Race will be held at Cedar Grove Park, 199 Fairview Avenue, Cedar Grove.

Tuesday, October 22, 2024

10/23 & Tips

Reminder; tomorrow freshman and JV will have the day off and should do the ACTIVE RECOVERY workout linked here; varsity and athletes spoken to at practice should report to woodman after school. Everyone will meet for practice on Thursday beginning at 2:30pm and we will go over items pertaining to the meet and the weeks ahead. As discussed in practice we will be given at health advice starting with our first post below.


Sleep Hygiene: A consistent bedtime routine can significantly improve your sleep quality and overall recovery. Here's a simple routine to consider:


1 Hour Before Bed:

  • Turn Off Screens: Reduce blue light exposure by turning off electronics or wearing blue-light-blocking glasses.
  • Dim the Lights: Create a calming atmosphere with dim lighting.


30 Minutes Before Bed: 

  • Relaxation Techniques: Try light stretching, yoga, or meditation to calm your mind and body.
  • Warm Bath or Shower: This helps lower your body temperature, signaling it's time to sleep.


15 Minutes Before Bed: 


  • Read or Journal: Engage in a calming activity like reading a book or writing in a journal to help wind down.
  • Sip Herbal Tea: Enjoy a cup of chamomile or lavender tea to
    promote relaxation.


At Bedtime:

  • Set a Consistent Time: Aim to go to bed and wake up at the same time every day to regulate your circadian rhythm.

  • This routine can help you transition smoothly from day to night, making it easier to fall asleep and stay asleep.

Friday, October 18, 2024

Essex County Invite

Tomorrow the bus will leave from woodman at 7am. Athletes should come with water snacks and have layers on. Please no pajama pants and wear team gear purchased and/or sweats with school colors. Athletes see link below to watch a video of the course

CEDAR GROVE COURSE MAP


Reminder this meet will be at Cedar Grove Park; see race times below.


Order of Events:

9:00am Frosh Girls

9:20am Frosh Boys

9:40am Soph Girls

10:00am Soph Boys

10:20am Junior Girls

10:40am Junior Boys

11:00am Senior Girls

11:20am Senior Boys

Wednesday, October 16, 2024

10/16

Athletes will have the day off, use the time to catch up on school work, meet with teachers for extra help and most importantly, rest. Practice will resume on Thursday after school and our next meet will bet on Saturday at Cedar Grove park.

Monday, October 14, 2024

SEC Championship

Tomorrow we will be competing in the SEC championship, athletes should go for a light. 20 minute followed by the session linked here YOGA. Please see race times below; due to the earlier race times athletes will be excused from 7th and 8th period and should report to woodman field to change. The buses will leave at 1:20pm. Come ready to compete

Mixed Freshman (Boys & Girls) 3pm
Varsity Girls 3:40pm
Varsity Boys 4:40pm
JV Girls 5:20pm
JV Girls 5:20pm
JV Boys 5:40pm

Thursday, October 10, 2024

Reminders

Freshman and jv will have the day off on Friday October 11. However, everyone will have practice Saturday Morning; we will be going offsite and the bus will leave from woodman field at 7am. Those observing will have the weekend off and should complete the home workout on Sunday on their on.

Parents, on Sunday evening the booster club will be hosting a parent social. This is a chance for you to meet with other parents and is team fundraiser with a suggested donation of $20. If you are interested and plan to attend please rsvp directly to Mhstrackandxcboosterclub@gmail.com


Tuesday, October 8, 2024

Reminder

There will be no practice on Wednesday October 9th. Athletes should use the time to catch up on school work and at some point after school do the yoga session below; practice will resume on Thursday.


YOGA

Monday, October 7, 2024

Week of 10/7

This week we will practice Monday to Saturday however, Wednesday will be an at home active recovery day for athletes. We will have a workout posted here for them to complete on their own. 

As we are getting closer to the championship portion of the season we have to stay focused.

The dopamine addiction is real... but it's guaranteed to give us nothing but regret in the long-term.⁣⁠
⁣⁠
Less scroll time and more skill time.⁣⁠
⁣⁠
Less "wish I was them" comparison and more "I'm working to get better" competition.⁣⁠
⁣⁠
Invest in what matters instead of spending more time on your phone.⁣⁠

Friday, October 4, 2024

North Jersey Champs

Tomorrow the bus will leave from woodman at 7am, athletes need to wear layers as it is early am and the temperature at garret 10 degrees cooler. Black team shirts and black running shorts is the race attire; see race times below.

Frosh Boys        9:00am
Frosh Girls        9:10am
Varsity Boys      9:20am
Varsity Girls      9:35am
JV Boys             9:50am
JV Girls             10:05am

Friday Workout

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises


Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank


Cool down: repeat warm up followed by stretching, hold each stretch for 30 seconds.

Tuesday, October 1, 2024

Reminders

Tomorrow everyone has the day off; do the ACTIVE RECOVERY workout linked and use the day to rest/recover. On Thursday we will be taking a bus offsite for practice and we will leave from Woodman at 8am, practice on Friday will also be at 8am. For those of you that will be away/celebrating the holiday there will be workouts posted here tomorrow evening. Also, see results from meet 3 linked below. 

SEC MEET 3

Monday, September 30, 2024

10/1

As in weeks past athletes will be excused from class at 2pm and the bus will leave from Midland at 2:20; athletes should come to the bus dressed for competition. The entire team will be off on Wednesday seeing as school is closed on Thursday and Friday we will meet for practice at 8am. If you won't be at practice Thursday and Friday (whether its due to observing the holiday or other plans) make sure this is communicated to the coaching staff via email. 

Parents we have no problem hearing from you however, your children are young adults and as stated in the team policy, the parent meeting and told to your athletes daily; they need to send the email themselves. Also, please see race times below for Saturdays meet; athletes will be chosen based off the top performances at our regular season meets.

Frosh Boys9:00 AM
Frosh Girls9:10 AM
Varsity Boys9:20 AM
Varsity Girls9:35 AM
J.V. Boys9:50 AM
J.V. Girls10:05 AM

Friday, September 27, 2024

Update

Tomorrow practice will begin at 8am, everyone should wear layers and rain gear.

Tuesday, September 24, 2024

REMINDERS

There will be no practice tomorrow (9/25) any athletes in need of treatment should report to woodman immediately after school to see the trainers as there is a soccer game at 4pm; if you need to change utilize the locker rooms in the weight room. Everyone else, use the day to rest/recover; practice will resume on Thursday after school.

Also, the team store will close tomorrow at midnight so get your gear ASAP. As stated we would like all athletes to at least purchase a top and bottom outer layer.

TEAM STORE

Sunday, September 22, 2024

Week of 9/23

This week everyone will be off on Wednesday and there will be practice on Saturday morning. Just a reminder, the team store will close on Wednesday and we would like all athletes to at least get a top and bottom layer.

Parents, this week we will begin our team concession stand at the regular season meets. This helps us a number of opportunities to raise funds for the team. That being said please see link below to help out with donations or your time working; any and all help is greatly appreciated.

TEAM STORE

CONCESSIONS HELP

Thursday, September 19, 2024

Updates

The team store will close on Wednesday September 25th, so get your orders in ASAP. Also, we are having offsite practice on Sunday; this will be a smaller group than last time and just the top varsity and JV athletes as we are going to one of the tougher courses in NJ and we have to run three miles before we get to the workout area. Athletes traveling Sunday will be informed at practice tomorrow, if they are not around there will be no penalization.

Wednesday, September 18, 2024

Team Store/ Results

As we are one night out from our first meet, we want to congratulate everyone who competed. Below are links to the team store, and the results from yesterdays meet and our scrimmage. As stated today in practice yesterdays times are marks to beat and we will get better but first we have to do the little things daily. This means being on time and prepared (not only to practice but class as well), eating, sleeping and hydrating; staying focused and most importantly basic respect. 



TEAM STORE (everyone should get at least a top and bottom layer)


SEC MEET 1

Monday, September 16, 2024

9/17 Opening Day

Tomorrow we open up the with our first regular meet of the season; athletes competing will be excused at 2pm as the bus will be leaving from Midland ave at 2:20. Only athletes competing are excused, athletes not competing should compete the home workout below in preparation for practice on Wednesday. The Frosh/Novice race will go off at 3:45pm followed by the varsity races with times listed on the schedule. Athletes, don't forget your layers, water bottles and snacks but most importantly come ready to compete.

Parents our team store is open and will close on September 20th so that we can make sure everyone gets their items in a timely manner. We would like all athletes to have a top and bottom layer (of course you can always buy more and some for yourselves). Please see link below

TEAM STORE


Home Workout 

Warm Up

• 10 Leg and Arm Swings

• 5 minute light jog in place or jumping jacks

Workout:

- 15 Push Ups

- 15 Squats

- 15 Leg raises

- 15 Lunges

- 15 Mountain Climbers

- 15 Supermans

- 15 Crunches

Rest 1 minute after each round. Repeat 3-5 times.

Friday, September 13, 2024

Update

The bus for Saturday's offsite practice will leave from Woodman at 7:30am. Parents (new and returners) please make sure you all have filled out the emergency contact form

Thursday, September 12, 2024

9/13

Junior/Senior athletes looking to opt out of PE must have forms in the track mailbox in main office before lunch tomorrow. Parents tomorrow practice will be short, freshman done by 4pm JV & Varsity by 5, so that athletes can rest and be ready to take the bus to offsite practice Saturday morning; the bus will leave from Woodman at 7am (athletes going Saturday will be informed at practice).

Sunday, September 8, 2024

Week of 9/9

Thank you to everyone who was able to attend the parent meeting. For those of you unable to make it please look over the TEAM POLICY with your child; this sheds light on a few items that were discussed. However, to put it simply your child is on a competitive team and the expectation for them, everyday, is to come, give their best and put in the work to get better.

Parents, please make sure you all fill out the emergency contact form. This is mandatory for your child to train/travel to competition. If your child has an epipen or asthma pump please make sure they have this at practice (in practice area not locker). We ask that all athletes get proper running sneakers as general sneakers not made for running will lead to injury. We also ask that every athlete get an insulated water bottle as these can be refilled during the school day and at practice at the districts filling stations.

This week all levels will practice Monday through Friday after school and Saturday leaving from woodman at 7am for offsite practice.

Friday, September 6, 2024

Parent Meeting/Weekend Training

Reminder; the parent meeting will take place in the LGI at 9am Saturday morning.


Athletes, we are officially done with our second full week of training; keep working. See home workouts below for Saturday and Sunday. Do your best to get these done in preparation for week three as we are one week closer to our first meet. With the upcoming week there will be practice on Saturday 9/14, please plan accordingly.


Saturday

1) Core

2) Yoga



Sunday
Freshman: Easy 40 minute run
JV: Easy 50 minute run
Varsity: Easy 60 minute run

These runs should be at talking pace (meaning you would be able to have a conversation while doing it). Make sure upon returning from the run you all get a good stretch in, holding each stretch for two sets of 30 seconds.

Wednesday, September 4, 2024

September 5th

As we all prep for the first day of school we just wanted to share some updates that where shared at practice today. Beginning tomorrow we will be utilizing the locker rooms in the field house; athletes should get to woodman as soon as possible (once school is over) get changed and be ready for practice at 3pm. If you get to woodman and the locker rooms are full change in the weight room locker rooms and bring belongings back to team locker room so they can be locked up while you are at practice. 

Parents; there will be a parent meeting on Saturday 9/7 at 9am in the LGI (Main Building). Also, please see link to the right and fill out the emergency contact form for your athlete; if this is not filled out your child will not be able to compete.

Thursday, August 29, 2024

Holiday Weekend

A big thank you to all the families, friends and community members that came out to support the team at our scrimmage. As a reminder, there will be no practice this weekend; we will resume practice on Tuesday. Please see updated practice times for next week below. Also below you will find workouts for athletes to complete on their own for Friday through Monday.

PRACTICE SCHEDULE

Tuesday & Wednesday: 7:30am-9am

Thursday (First day of school): 3pm-5pm


LABOR DAY WEEKEND WORKOUTS

Friday: Easy run

Varsity: 60 minute

JV: 40 minute

Freshman: 20 minute


Saturday:

1) Warm Up

2) Yoga 

3) Core

4) Cool Down


Sunday: Everyone; 20 minute walk


Monday: Easy Run

Varsity: 10 mile run

JV: 6-8 mile run

Freshman: 4 mile run

Everyone: Yoga 

Wednesday, August 28, 2024

Scrimmage 8/29


Tomorrow we will be hosting our NB Scrimmage, only athletes that are cleared, have 6 practices and coaches have deemed ready to compete will run. Everyone (competing and not) should be at woodman at 3:45pm. Athletes not competing will have a workout followed by supporting teammates at the meet. Athletes competing should wear black mounties sports shirts (for those of you new to the team it will be provided) and black shorts... remember your layers as the temperature is set to drop and we will be running into the evening. 

As stated previously this is a meet to introduce athletes to competitive racing, New Balance will be on site with demo trainers/ XC spikes for athletes to test. Fleet Feet Montclair will also be available selling merchandise and our booster club will be available with Montclair gear for sale. Please see race times below.


5:30 Frosh/Novice Girls 1 mile

6:00 Frosh/Novice Boys 1 mile

6:30 Varsity Girls 2 miles

7:00 Varsity Boys 2 miles

*Note that start times may be adjusted based on entries




Tuesday, August 27, 2024

8/27

Athletes at freshman orientation should do the workout below.

10 minute warmup jog, followed by light stretching. 30 minute run slightly above talking pace.

Friday, August 23, 2024

Weekend Workouts

We are officially one week into the season, big kudos to everyone who showed up this week; keep up the good work. With that being said there are somethings that need to be done this weekend, see home workouts below for Saturday and Sunday. Do your best to get these done in preparation for week two.

Saturday

1) Core

2) Yoga



Sunday
Freshman: Easy 30 minute run
JV: Easy 45 minute run
Varsity: Easy 60 minute run

These runs should be at talking pace (meaning you would be able to have a conversation while doing it). Make sure upon returning from the run you all get a good stretch in, holding each stretch for 30 seconds.

Friday, August 16, 2024

Practice Schedule

Monday August 19th will be our first official day; we will begin at 7:30am, this means athletes should be on the track ready to begin before this time. Parents, if you are dropping off/picking up your child utilize the circle DO NOT pull into the parking lot. 

The most up to date roster has been posted, even if you aren't cleared you should still come to practice on Monday; we will let those athletes know why at practice on Monday and get them the information needed to be cleared. Athletes who aren't around during this time should look at summer workouts and do those on their on until they return. Upon return these athletes will be given a set amount of days to tryout.


Practice Schedule

8/19-8/28: Monday to Friday 7:30am-10am (weekends off)

On assigned day freshmen who have orientation will have workouts to do on their on; these will be posted on the blog.

8/29: Scrimmage 5:30pm at Woodman field. 

8/30: OFF




Tuesday, August 6, 2024

Updates

There will be no captains practice on Thursday August 8th; we will resume next Tuesday 8/13. 

For those of you new to the blog, please see links to the right for the schedule, roster updates and team policy. As previously noted the first official day of practice is Monday August 19th; we will meet at Woodman field on the track with practice beginning at 7:30am. If your name is not on the roster send an email to runningmounties@gmail.com so we can let you know what needs to be done so you will be cleared by 8/19.

Wednesday, July 31, 2024

Genesis Registration

Parents please see the information below; most athletes aren't on the roster due to not being signed up in genesis. Please follow the steps below in order to sign up for Fall Sports

Log onto your Parent Access account and go to the Forms Tab

Click on the form called "Fall Sports Form 2024 - 2025


Please review the first 4 questions on the form 

Click on the link and review the document displayed 

After reading the document click on the "Selected" check box to the right of the question for the following forms

1. NJSIAA's Steroid testing policy 

2. Sports - Related Concussion and Head Injury Fact Sheet 

3. Sudden Cardiac Death Pamphlet 

4. Opioid Video Sign Off Sheet 

5. Opioid Use and Misuse Educational Fact Sheet 

Review the NJSIAA Steroid testing Policy, and choose yes to consent to random testing Read the district's Athletic Code of Conduct, and choose "YES" that you and your child will abide by its provisions 

Choose the sport your child wants to play from the dropdown menu 

Click the green box called "Update Answers❞ 

Click the Finalize check box 

Click OK when asked, "Are you sure you want to finalize this form?

Click Update Answers 


If
you do not answer all the questions on the form, the form will not be accepted and your child will not be signed up for the sport they wish to play.
If this does not apply to you then send an email to runningmounties@gmail.com to find out why your child is not cleared.