Tuesday WWorkout

Warmup

Foot Drills, Clam shells, Bridges

Mile warmup

Dynamics and drills

Workout- Should be done on grass NOT concrete

Varsity

For 4 miles jog 2:30 minutes, run 60 seconds

JV

For 3 miles jog for 2:30, run for 60 seconds

Frosh/Newbies

For 2 miles jog for 2:30 run for 60 seconds

7 minute cooldown jog

Stretch, core (500 reps)

Tuesday and Wednesday Practice Information

We will stick to the calendar as posted. There will be no practice tomorrow (Tuesday, September 5, 2017) be sure to check the blog for your assigned workout, it will be posted by 7:30am tomorrow morning.

Wednesday, we will meet at 2:30pm. The location has changed. We will meet at Woodman Field. Please be there on time and have your foot drills, clam shells and bridges done so we can get right into the workout. We will also distribute uniforms on Wednesday. In order to compete in the first meet (9/7) you will have to have participated in 7 official practices. 

As a reminder, ladies you will compete in black spandex shorts and uniform provided by the coaching staff (it is your responsibility to purchase a pair) Here is an example. 

If you have summer work to complete for school, make sure you work on it now. Do not wait until Wednesday night to complete it. See you all soon. 

Labor Day Workout

Happy Labor Day!! 
Varsity and JV 
Warmup
Foot Drills, bridges, clam shells, 10 min jog warmup dynamics and drills
Workout
Varsity - 6-8 miles
JV- 5-6 miles

Frosh/Newbies

Warm up: Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30-45 seconds and repeat 4 times 

Take a 2 minute break

Workout: 20 squats, 30 lunges, 40 high knees, 60sec wall sit, 100 jumping jacks, 1 min rest. Repeat 4 times

Rest 2 minutes

1 min high knees, 1 min jumping jacks, 1 min squats, 1 min crunches, 1 min lunges, 1 min rest. Repeat 4 times

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 6 times!!

WE MAY MEET TOMORROW (TUESDAY, SEPTEMBER 5, 2017) FOR PRACTICE AT 2:35PM AT WOODMAN. KEEP YOUR EYE ON THE BLOG FOR THE CONFIRMATION. WE WILL CONFIRM BY 7PM. ENJOY THE REST OF YOUR DAY!!

Saturday Workout

Warm Up
Foot drills, bridges, clam shells

7-10 min jog

dynamics and drills

Workout
Varsity Boys - 10 miles every 6 min do a 60 second surge (between a stride and sprint)
Varsity Girls/JV Boys - 7-8 miles 6 min do a 60 second surge (between a stride and sprint)
JV Girls - 6 mile 6 min do a 60 second surge (between a stride and sprint)
Freshman/Newbie Boys - 30 min run and 12x100m sprints (walk back rest)
Freshman/Newbie Girl - 30 min run and 12x100m sprints (walk back rest)

Cool Down
Stretch

Friday Workout

As per the schedule, there is no practice Friday - Tuesday of next week. The coaching staff trusts that you will complete the prescribed workout on your own or with your teammates. Here is the workout for Friday.  Remember, the early bird catches the worm AND the earlier the practice the cooler it will be :)

Foot drills, bridges, clam shells

7-10 min jog/jump rope

dynamics and drills

Varsity - 75 minute cross-train (elliptical, swim, bike)

JV - 60 minute cross-train (elliptical, swim, bike)

Frosh/Newbies - 55 min cross-train (elliptical, swim, bike)

Then follow this stretching routine:

Post Workout Stretch

Saturday's workout will be posted on Friday afternoon 

Fall Cross Country Schedule

The schedule has been posted for the season. Be sure to print it out, take a screen shot and/or  look at it daily. The coaching staff will not make daily reminders  of practices that are off site, it is your responsibility to stay updated and inform your parent/guardian especially if you carpool or get a ride home.

Please be mindful of the invitationals on the weekends as well. As discussed, all athletes will have the opportunity to compete during our dual meets during the week as log as you have been consistent with practice (attendance and effort). The coaching staff will create a specific number of teams per level (freshman, jv, varsity) to compete on the weekends. This will be determined by the performances in school, practice and competition during the week.

We will travel to Garrett Mountain tomorrow (Tuesday, August 28, 2017). We are aware that freshman orientation will take place Tuesday and Wednesday, which ever day you miss practice do: foot drill clam shells and bridges 10 min jog, dynamics and drills and go for a 30 minute run, followed by stretching and core exercises.

Should there be any questions please email montclaircrosscountry@gmail.com

Friday Practice Reminder

As a team we will travel to Branch Brook Park for practice. The buses will leave at 7:30am. Please be on time. Our goal is to return to Woodman Field at 10am.