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

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.

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

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.

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.

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

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.

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

10/14

Tomorrow practice will begin at 7:30am

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

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

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.⁣⁠

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.

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