WEEK OF 11/10

Please see this weeks practice schedule below; as we get closer to the winter season the next two weeks will be modified and become more active recovery based. Also, please see message below for our team initiative to help the human needs pantry.

Monday, Tuesday, Thursday: Woodman after school

Wednesday and Friday: OFF

Families, as Thanksgiving is quickly approaching the team will be collecting food for the human needs pantry to help them provide a meal for their clients and those less fortunate. Please see link below for the items they are requesting. We will collect these items at woodman field Monday, Tuesday and Wednesday after school, there will be a bin in the weight room where they can be placed or see Coach Washington at woodman before and after practice. Wednesday will be the last day to bring items as the booster club will be picking up the bin at 4pm that day. 

We would like everyone to help with this; as always many hands make the load lighter.

FOOD DRIVE

GROUPS/ THANKSGIVING FOOD DRIVE

Athletes competing tomorrow should report to Woodman by 10:30am tomorrow; any athlete not competing that would like to come support should also report at this time as well.

The girls race at 1:30pm and the boys at 2:30pm

As Thanksgiving is quickly approaching the team will be collecting food to bring to the human needs pantry. To help them provide a meal for their clients and those less fortunate. Please see link below for the items they are requesting. We will collect these items at woodman field Monday, Tuesday and Wednesday after school, there will be a bin in the weight room. Wednesday will be the last day to bring items as the booster club will be picking up the bin at 4pm that day. 

We would like everyone to help with this; as always many hands make the load lighter.

FOOD DRIVE

Week of 11/3

Please see this weeks practice schedule below

Monday: 3pm

Tuesday: 8am 

Wednesday: OFF

Thursday: 8am 

Friday: OFF

Saturday: Group IV State Championship

ESSEX COUNTY CHAMPIONSHIP

Tomorrow athletes will be excused from periods 8, 9, and 6 (all classes after lunch) and the bus will be leaving from Midland at 12:30pm. The race times are posted below; for freshman race will be combined (boys and girls run together) and those athletes will run one small loop one large loop. Everyone should come in team gear and layers ready to compete. 

Again the bus will leave from Midland ave at 12:30pm, come to Midland ready for the meet.

Week of 10/20

Please see this weeks practice schedule below.

MONDAY: Practice at 8am Woodman Field (all groups & levels)

TUESDAY: Freshman & JV HOME WORKOUT. 

                   Varsity & Sprinters Woodman at 3pm

WEDNESDAY: Practice at 2:45pm Woodman Field (all groups & levels)

THURSDAY: EVERYONE OFF/ ACTIVE RECOVERY

FRIDAY: ESSEX COUNTY CHAMPIONSHIP  

Race times, the list of athletes competing and meet details will be posted later this week.

SEC CHAMPIONSHIP

Tomorrow we will be competing at the SEC Championship at Cedar Grove Park. Race times have been listed below and athletes will be excused from 7th and 8th period so that they can get changed and be ready; the buses will leave from Midland avenue at 1:30pm. 

Everyone should wear the team gear received. REMEMBER LAYERS!!!!!!

SEC CHAMPIONSHIP RACE TIMES

3:00 - Combined Freshmen Boys/Girls 2 mile (All Divisions)

4:00 - Varsity Girls American Division 5k 

5:00 - Varsity Boys American Division 5k

5:20 - JV Girls 5k

5:40 - JV Boys 5k

Also, see below for this weeks training schedule

MONDAY: Freshman & JV HOME WORKOUT. 

                   Varsity & Sprinters Woodman at 3pm

TUESDAY: SEC Championship @ Cedar Grove Park 

WEDNESDAY: Freshman & JV HOME WORKOUT. 

                           Varsity & Sprinters Woodman after school

THURSDAY & FRIDAY: Woodman Field after school.

SATURDAY: Essex County Invitational

Week of 10/13

Please see this weeks practice schedule below. We are currently moving into the championship part of the season, with that being said every day is vital pertaining to performance, who will compete at the county and state championship and the overall cohesion of the team.

Today all athletes (levels and groups) should do the link posted below today. 

SUNDAY: ACTIVE RECOVERY

MONDAY: Freshman & JV HOME WORKOUT. 

                   Varsity & Sprinters Woodman at 3pm

TUESDAY: SEC Championship @ Cedar Grove Park (race times below)

WEDNESDAY: Freshman & JV HOME WORKOUT. 

                           Varsity & Sprinters Woodman after school

THURSDAY & FRIDAY: Woodman Field after school.

SATURDAY: Essex County Invitational

SEC CHAMPIONSHIP RACE TIMES

3:00 - Combined Freshmen Boys/Girls 2 mile (All Divisions)

4:00 - Varsity Girls American Division 5k

5:00 - Varsity Boys American Division 5k

Sunday Workout

All athletes should do the link posted below today. This week’s schedule will be posted this afternoon.

ACTIVE RECOVERY

Saturday Practice

All groups and levels will have offsite practice on Saturday. The buses will leave from woodman at 8:30am.

Week of 10/6

Please see this weeks schedule below. 

Monday & Tuesday: Woodman after school

Wednesday: Everyone OFF

Thursday: Meet at Cedar Grove Park

Friday: Woodman after school

Saturday: Practice in the morning. We are working on getting bussing for offsite practice and will have more information posted here by Wednesday.

MEET INFO.

See link below for tomorrows meet information and athletes competing. The bus will leave from Woodman at 7am so athletes should be at woodman by 6:50am. REMEMBER LAYERS as it will be cooler tomorrow morning and please be on time.

NORTH JERSEY CHAMPS

Week of 9/29

Please see this week's schedule below. Also, for those of you who didn't get a chance to order items the team store is still open so get your orders in.

TEAM STORE 

Monday: Woodman after school

Tuesday: Competition at Cedar Grove Park. Bus leaves from Midland at 2:45pm

Wednesday: Freshman & JV off Varsity & Sprinters at woodman after school

Thursday: Practice 8am at woodman 

Friday: Woodman after school

Saturday: North Jersey Championship at Garret Mountain. Bus leaves from woodman at 7am

UPDATE

Tomorrow everyone (all levels) should report to woodman at 6:50am. Varsity will still be going offsite and freshman/jv will be at woodman. We had to move practice to earlier due to the freshman football game.

Week of 9/22

REMINDER: The TEAM STORE is still open so get your orders in ASAP. As of now both teams are undefeated and this week there are no meets so we are priming for some much needed quality workouts, that will help all levels keep the ball rolling and ready for championship season. Please see this weeks practice schedule below and plan accordingly.

Monday: Woodman after school

Tuesday: 8am start, Woodman Field

Wednesday: OFF 

Thursday & Friday: Woodman after school

Saturday: Varsity offsite practice 7am departure

                   Freshman/JV Woodman 8am

GARRET INVITATIONAL

MEET INFO.

See link above for tomorrows meet information. Everyone competing should be at woodman by 9:30am, in proper layers.

9/17

Tomorrow only varsity and the sprint group will have practice. Freshman and JV should do the home workout posted below. 

Families the team store is now open and will close on Monday (9/22) at midnight so get your orders in ASAP

TEAM STORE 

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 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: Stretching, hold each stretch for 30 seconds.

9/13 Meet

Tomorrow athletes should change during last period, this way once the last bell rings they can head straight to midland avenue so we can leave promptly at 2:45pm.

Upper classmen, if you want to opt out of gym please Coach Rob in the gym for the form. Once you get it please fill it out completely and make sure it is in the track mailbox by Friday morning so that Coach Washington can sign and turn them in asap. If you don't fill it out completely it will not be signed/ turned in and you will continue to have gym.

Athletes and parents, the team store is now open and will close Monday September 22nd at midnight. Please get your orders in as soon as possible. We have a number of cross country designs, designs for family members and general Mountie gear as well.

TEAM STORE 

UPDATES

Tomorrow practice will be over by 4:30pm the latest so please plan accordingly. Saturday we will not be attending the meet however, everyone will be traveling offsite for practice. We will leave at 7am from Woodman field and should be back by 10am the latest.

After our first meet both teams have a 3-0 record. There was a malfunction in timing at the meet so some athletes times weren't recorded however, we will make sure the county has this fixed for next Tuesday.

Everyones sizes need to in before practice tomorrow as the order form will be submitted for processing this weekend. Also, please get the emergency contact form filled out ASAP as well.

EMERGENCY CONTACT

TEAM GEAR

First Meet

Reminder; athletes competing tomorrow should get changed during the last period of the day (do not wait until the last bell rings). The bus will leave from Midland avenue at 2:45pm. 

Parents please make sure you all fill out the emergency contact form and get your athletes sizes in for the team gear as soon as possible

EMERGENCY CONTACT

TEAM GEAR

Season Kick Off

Thank you to everyone who was able to join us earlier as we gear up for the season ahead. If you weren't able to make the it please see the information below and make sure you go over the team policy (linked below) with your athlete. Also, linked below you will find the order form for athletes team gear as well as the emergency contact form that must be filled out by all parents (returners and new to the team). We have also linked the schedule for the season below so please print this out and/or put the dates/meets on your family calendar.

For the team gear order form, please put your desired size under each item. Each athlete is required to get a sweat shirt, sweatpants, shorts, performance t-shirt and regular t-shirt as this will be our travel gear during the season. We need all sizes in by Wednesday evening the latest so we can get orders in and to athletes as soon as possible.

SCHEDULE

TEAM POLICY

ATHLETE TEAM GEAR

EMERGENCY CONTACT 

Practice

• We have practice Monday- Friday (3pm-5pm) and Saturday (8am-10am) unless there is a meet. 

Footwear

• It is imperative to have a good pair of running shoes for practice and competition, if you have not purchased footwear, please stop by Fleet Feet on Midland Avenue in Montclair, NJ. 

Uniform

• Athletes will be given a competition shirt and should wear black shorts on race day.

• Athletes are responsible to have layers to put on top of their completion uniform.

Meets

• In order to compete, student athletes must be consistent with participation in practice. They must also travel with the team in order to compete.

• Each child will be granted the opportunity to compete in the dual meets, Essex County invitational, SEC and County Championships. The coaching staff will choose the individuals who will compete in other invitationals that are held on the weekends based on performances at previous meets, practice and overall student athlete conduct.

  

Injury Procedure

• If your child is hurt during practice they are to see the school trainer first, if the issue persists you are more than welcome to go to the doctor. Once your child goes to the doctor they will need a clearance note from the doctor giving them permission to return to cross country along with a note for you, the parent/guardian stating you understand the doctor is releasing your son/daughter to return and you give your permission for them to return to sport as well. If this is not done, your child's return will be delayed. 

Food

• Athletes are encouraged to have a balanced breakfast and lunch during the school day in order to have enough fuel for practice. It is suggested that each athlete have a water and sports drink for practice. Additionally, have water and a snack to have after practice has concluded. Staying hydrated throughout the day is imperative to staying healthy and performing at an optimal level in practice and competition. We ask that all athletes invest in electrolyte packets (LMNT, Liquid IV, etc)

Study Hall/Grades

• We will have study hall intermittently during the season. This will give student athletes the opportunity to receive help from teachers and peers. The coaching staff has direct access to each athlete’s grades, if we recognize discrepancies in their performance we will do our best to help each individual succeed. We will also withhold practice and competition if school work is not completed in a timely manner. 

Week of 9/1

Please see information for the week ahead below

MONDAY 

No organized practice. Athletes should do the home workout below.

Warmup; Easy 10min jog followed by dynamics and drills

Freshman; 5 sets of one minute hard, one minute easy (jog or skip)

JV; 5 sets of two minutes hard, two minutes easy (jog or skip)

Varsity; 5 sets of four minutes hard, four minutes easy (boys, under 9min pace for jog. girls under 10min pace for jog)

TUESDAY

Practice will be in the afternoon and everyone should be at woodman by 2:30pm. 

In the morning before practice freshman should go for a 20 minute run, JV 40 minute run and varsity athletes a 6 mile run.

We will be taking team pictures before practice so everyone should have black or grey sweat pants as their bottom layer. Athletes who have been on the team or received black team shirts should bring them to practice.

WEDNESDAY

Athletes should be at the track by 2:30pm

THURSDAY

1st day of school

Everyone will be off

FRIDAY

Practice after school; dressed and ready to go at 3:05pm

SATURDAY

Practice at 8am

SUNDAY

Season Kickoff/ Meet & Greet event for parents and athletes. 

4pm in the circle/multipurpose room at Woodman Field

Important information for families about the season ahead, team expectations/athlete needs, meet the coaches and booster club before we begin the season; refreshments will be served

8/30 Home Workout

Reminder, there is no practice today; athletes should do the following workouts below today and go for a 20 minute walk tomorrow. Athletes will return to practice Tuesday afternoon, Mondays home workout and information regarding next weeks practice schedule will be posted here Sunday evening. 

Warm up; 

3 sets of 20 jumping jacks

Quad stretch: 6 ea. leg (hold for 2 seconds then switch)

Knee hug: 6 ea. leg (2 second hold then switch)

3 sets 20 jumping jacks

Arm circles: 10 forward, 10 backwards

Hip bridges: 10 (2 second hold at the top)

Leg swings: 15 ea. leg

Workout:

Freshman/New to XC: 30 minute run

JV: easy 6 mile 

Varsity: easy 10 mile run

COOL DOWN

Scrimmage/Remainder of week

There will be no practice tomorrow morning; everyone is to report to woodman at 3:30pm. Please see list of athletes and race times below. 

Athletes not competing will have a workout before the meet starts and will stay to watch the scrimmage once complete.

Friday practice will begin at 10am, for all groups and levels. 

FROSH/NOVICE GIRLS

Nahomi Alvarez           

Alex Brennan 

Savannah Forrester   

Lena Gupta    

Chloe Rudman            

Anna Ruff        

 

FROSH/NOVICE BOYS

Basil Bentham             

Collin Brooks

Avery Cooper

Luke Dugan    

Nicholas Hooper        

Eli Luther          

Declan Malloy              

Theo Mital

Max Shaffer    

Andrew Sullivan          

 

VARSITY BOYS 

Ilan Baird         

Peter Hogan   

Lucas Hubbard            

Desmond Johnston  

Mason Pollard              

Miles Smith

Race Times:

5:00 Freshman/ Novice Girls 1Mile

5:30Freshman/Novice Boys 1 Mile

6:00 Varsity Girls 2 Mile

6:30 Varsity Boys 2 Mile

Saturday Workout

 Athletes see workouts below

Freshman: Easy 20 minute run followed by the link below

JV: Easy 45 minute run followed by the link below

Varsity: Easy 10 mile run followed by link below

POST RUN

Practice will resume Monday morning at 8am

OFFICIAL PRACTICE

Monday August 18th will be our first official day of the season. Practice will begin at 8am, this means athletes should be on the track ready to begin working out before this time. As this is a tryout period everything you do is being looked at to see if you fit the team culture. Parents, when dropping off/picking up your child please utilize the circle DO NOT pull into the parking lot. The practice schedule for the next two weeks is listed below. 

During the summer athletes will have weekends off. When school begins we will go Monday through Saturday; this will include practices and meets. If you haven't already done so please see the schedule for the season linked to the right. Any and all changes to practice/ meet schedule and all other information will be posted here throughout the season.

Practice Schedule

8/18-8/22: 8am-10am 

8/23: Freshman & JV home workout. Varsity afternoon lift

8/25 - 8/27: 8am-10am 

8/28: 5:30pm Scrimmage at Woodman field. Athletes will be given report time earlier in the week.

8/29: Practice at 9am

8/30: OFF/Home workout will be placed on the blog

Freshman Orientation: On assigned day freshmen will have workouts to do on their on; these will be posted on the blog.

Athletes who aren't around during this time should look at summer workouts and do those on their own until they return. Upon return these athletes will be given a 3 day tryout period.

IMPORTANT INFO.

Parents and athletes, please see message below from the athletic department.

If you have not done so already, please be sure your athlete is registered for a Fall sport in Genesis. A parent must sign in to their account and forms can be found in the forms tab under Fall Sports Forms 2025-26.

Please see the Montclair High School Athletics website under medical forms to print forms. Medical forms will continue to be accepted, but we need 3 weeks to process them for clearance. Updated action plans for asthma, life threatening illness, diabetes, etc. must be on file for the new school year in order for clearance to be granted.

ImPACT testing- If you or your child need a baseline ImPACT test, you may reach out to the RWJ/ Barnabas Health Matthew J Morahan Center for Athletes. This is the only acceptable outside location. There will be a fee assessed at the time of the testing. Let them know that you are a Montclair High School athlete so that they can move it to our database. Please let me know when it is completed. I will need to check the results before entering it into Genesis.

That athletic trainers will also be available for in person baseline testing once they return for Fall preseason sessions on 8/11/25. This will be by appointment only. 

UPDATES

As stated in the previous post, captains practice will begin next week. We will every meet every Tuesday and Thursday, 7am at woodman field, throughout the summer until the first official day of practice (Aug. 18th). Any site changes, and/or cancellations due to weather will be posted here and on the IG story.

Also, please see the competition schedule for the season linked below. Please print this out and plan accordingly. As we get closer to the season we will also be adding offsite practices, study hall sessions and planned off/recovery days wo please keep an eye on the blog.

2025 SCHEDULE

2025 Cross Country Information

 

Preseason Information:

Summer Practice:

• Every Tuesday and Thursday July 8th - August 16th 7am Woodman Field

First Day of Official Practice:

• Monday August 18, 2025: 7am - 9am @ Woodman Field
• During the summer we will practice Monday – Friday until school begins

During School year

-       Monday- Friday 3-5:30pm

-       Saturday 9:30-11am 

(Unless we travel offsite for practice, but we will provide enough notice to adjust schedules)

 

Be prepared

1. Appropriate  trainers (running sneakers) and work out attire 

(Fleet Feet on Midland Avenue is a great source to find the perfect training sneaker)

2. Athletes are expected to be in shape on August 18th; the first week of training will be a testing week. These tests determine if athletes make the team & training groups

 

Competition Info

 Meets/ Distance

-       Freshman- 2 miles

-       JV (Novice) /Varsity – 3.1 miles

 

Team Blog: www.montclaircrosscountry.blogspot.com

Facebook Page: Running Mounties

Twitter: @runningmounties

Instagram: running_mounties