UPDATES

Tomorrows meet has been rescheduled to September 3rd at 5:30pm

Due to this and the impending thunderstorms, tomorrow freshman and JV should do the home workout linked below. Varsity will meet at woodman at 9am for weight room

1) Core

2) Yoga

Our TEAM STORE  is officially open and will close September 8th. On top of the items you personally want, each athlete is expected to get a sweatshirt, long sleeve t-shirt, short sleeve t-shirt and a pair of sweatpants as these will be team what we wear as a team on competition days.

Please see team calendar for further updates and plan accordingly.

FRESHMAN ORIENTATION

Athletes going to freshman orientation on their assigned day are excused from practice. However, they are expected to do the workout below on the day they miss.

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:

40 minute run

COOL DOWN

Weekend Workouts

Week one of preseason is now in the books, we saw a lot of good things this week and we will continue building next week. 

See this weekends workouts below. Use the next two days wisely and come ready to work on Monday.

SATURDAY:

1) STRENGTH

2) MOBILITY

SUNDAY:

Freshman: Easy 30 minute run

JV: Easy 45 minute run

Varsity: Easy 60 minute run

August 19th

REMINDER: There will be no organized practice tomorrow. 

Freshman and JV should do the linked workouts below. 

Varsity/ athletes Coach Washington spoke with today should report to woodman field for weight room at 9am tomorrow.

Practice will resume at 7:30am on Thursday August 20th.

Home Workout

1) STRENGTH

2) MOBILITY

First Day of Practice

As stated during the preseason meetings and previous blog posts, the first official day of tryouts will be Monday August 17th at 7:30am. Athletes are expected to be on the woodman field track before this time so that practice can begin exactly at 7:30. Please see the links to the right for our team policy, calendar, clearance list and the schedule.

When looking at the clearance list, athletes highlighted green are cleared. Athletes who aren't please see the yellow box(es) next to your name to see what you are missing. If it is a health history form see link to the right, print it out and bring to practice on Monday. If it is a physical you will need to click the link to the right and go to your doctor or a medi-center and get a physical and turn it in. If it's the 6 items after grade then your parents will need to go into genesis and fill those forms out in genesis and if its an impact test you will need to email Mrs. Michelle (mchemidlin23@gmail.com) and see her on Monday to coordinate taking your impact test.

Our Philosophy

PRIDE

Wear the uniform with honor.

Represent your teammates, your school, and yourself every day.

Champions take pride in the little things.

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PURPOSE

Every workout has a reason.

Every recovery day has a purpose.

Every mile contributes to becoming stronger.

Run with intention.

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PERFORMANCE

Results follow preparation.

Consistency creates confidence.

Trust the process.

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Our Core Values

✔ Commitment

✔ Discipline

✔ Accountability

✔ Respect

✔ Teamwork

✔ Integrity

✔ Growth

✔ Excellence

What Makes Cross Country Different?

Cross country is unlike any other sport.

No bench.

No substitutions.

No timeouts.

Success depends on your willingness to prepare long before race day.

Our athletes embrace difficult challenges because they understand that growth occurs outside their comfort zone.

Running teaches lessons that extend far beyond competition:

• Self-discipline
• Mental toughness
• Leadership
• Time management
• Goal setting
• Perseverance
• Humility

The finish line is simply the reward for months of consistent effort.

REMINDER: Early is on time; on time is late and if you're late you're dead.

UPDATES

Due to the districts black out period there will be no captains practice this week. However, the track is still open and athletes are expected to continue with their summer training.

Captains practice and weight room will resume the week of August 3rd.

TEAM CALENDAR

Training Plans

FRESHMAN/ NEW to XC

JV

VARSITY

 

Welcome to Montclair Cross Country

Make sure you read the entire post.

Thank you for committing to another season of growth, challenge, and opportunity. Whether this is your first year on the team or your final season representing Montclair, every summer marks the beginning of something new. Championship teams are not built in September. They are built during the quiet mornings, the hot afternoons of July, and the long runs of August. Summer is where habits are formed, confidence is earned, and teammates become family.

Our goal extends beyond winning races. We strive to develop disciplined students, resilient competitors, and leaders who support one another through every challenge. Cross country rewards consistency more than talent. Every run completed, every weight room session finished, and every recovery day respected contributes to becoming the best version of yourself. At the bottom of this post and linked to the right you will find the summer training plan for your specified group.

When official practice begins, we don't expect perfection—we expect preparation.

Show up ready to work.

Show up ready to improve.

Show up ready to represent Montclair with pride.

We look forward to building something special together this season.

Why Summer Training Matters

Summer training lays the foundation for everything that follows.

Athletes who train consistently during the summer:

- Reduce injury risk

- Improve aerobic fitness

- Adapt more easily to higher training volumes

- Recover faster between workouts

- Build confidence before the season begins

Missing weeks of training during preseason cannot be fully made up in August.

Remember:
Fitness is earned gradually.
There are no shortcuts.

Summer Goals

By the first official practice, every athlete should strive to:

✅ Complete six weeks of training

✅ Stay injury free

✅ Improve aerobic fitness

✅ Develop consistent habits

✅ Build confidence

✅ Become mentally tougher

Training Plans

FRESHMAN/ NEW to XC

JV

VARSITY


Reminder: Captains practice will be every Tuesday and Thursday at 7am. Beginning Tuesday (6/29) through the duration of the summer until the first day of practice (8/17).