Updates!

It’s that time of year again; MHS Cross Country Breast Cancer Awareness Fundraiser! Deadline to order is October 18th. See the breast cancer awareness link under the info tab.

Also, for all athletes interested in doing winter track, there will be an information meeting on Friday at 2:45 in the LGI. We will go over preseason workouts and information in regards to getting cleared, please be on time as the meeting won’t take that long.

10/9

There will be no practice tomorrow for JV and freshman, do the home workout below. Varsity will meet at woodman field at 8am

Home workout

Warmup :

 - 20 jumping jacks

 - 1 min planks

 - 20 push-ups

 - 1 min plank

 - 20 squat jumps

 - 1 minute plank.

Rest, repeat for 4 sets

Workout: 

10 push-ups, 20 sit-ups, 20 squats, 10 lunges each leg, 80 jumping jacks, 60 second wall sit. Rest and repeat for 3 sets

Abs: 20 crunches, 15 leg raises, 10 v-ups, 1 minute plank. Rest @ the end for 30 seconds, then repeat for 3 sets.

Sunday workout/SEC Championship

Athletes, today do the workouts below on the Nike app. The SEC championship has been moved to tomorrow starting at 3pm. That being said all athletes competing will be excused from the last class of the day and the bus will leave at 1:45pm; see SEC list for athletes competing and race times. All athletes must wear cross country shirt, (no jersey underneath) and dark sweat pants as the team warm up. If you are not wearing this you will not be allowed on the bus. There is rain in the forecast so please bring rain gear and layers. Most importantly come ready to compete!

1) runner warmup 

2) cut to the core

3) extend your range

4) runner stability

5) runner flexibility 

9/5

Athletes there will be no practice tomorrow. Do runner warmup on the Nike app then,

Freshman: 20 minute run
JV: 30 minute run
Varsity: 40 minute run

When finished do runner cool down then runner flexibility on the Nike app. Keep an eye out for Sunday’s workout Saturday evening

Updates

As of now the tentative date for the SEC Championship will be Monday October 7th, beginning at 3pm. All JV and freshman male athletes must bring their uniforms (washed) to practice tomorrow.


Parents; just a reminder there will be a parent meeting/social on Friday at 7pm at 40 Prospect ave. This will be your chance to meet the coaches, learn how to get involved with the XC Booster Club or just catch up with other XC parents. We will talk about the season and have MHS XC gear available for purchase. Please feel free to bring food/drink to share if you feel the need and if not don't worry, we'll have some there too.

10/3

Athletes; there will be no practice for JV and freshmen tomorrow. Do the Nike workouts below and use the time to complete/stay ahead of homework and school work. The group that lifts/varsity athletes should meet at woodman immediately after school.

1. Runner warm up
2. Cut to the core
3. Glute and hip strength 
4. Glutes and glory
5. Peaks and valleys
6. Runner flexibility

SEC Championship

Tomorrow the SEC championship will be held at Branch Brook park. Athletes make sure you are hydrating tonight and throughout the day tomorrow. All athletes must wear their cross country shirts and dark sweat pants as the team warm up; if you are not wearing this you will not be allowed on the bus. Also, due to the heat the meet start time has been changed to 4pm so the bus will be leaving at 2:45pm. That being said no one is excused from the last period of the day. The schedule has been updated on the SEC list however as of now the only confirmed time is the 4pm freshman race; other race times are subject to change due to heat advisory and trainers checking every half hour. Again tomorrow is a championship meet, come prepared with water, snacks and a competitive spirit/mindset.