September 6

Tomorrow freshman and JV will have the day off, and should do the at home workout posted below. Varsity athletes should report to woodman immediately after school. All athletes should report to woodman after school on Wednesday; be dressed and ready to go on the track by 3:05 the latest. Parents practice usually goes until 5pm so please plan accordingly.

Freshman/JV Home workout

• 20 Mountain Climbers

• 20 Jumping Jacks

• 10 Push-Ups

• 20 Jumping Jacks

• 30sec Plank

• 20 Jumping Jacks

• 20 Crunches

• 20 Jumping Jacks

• 20 Squats

• 20 Jumping Jacks

• 20 Lunges

• 20 Jumping Jacks

• 20 Leg raises

• 20 Jumping Jacks

• 30sec Plank

Update

Thursday and Fridays practice will both be at 7am. Freshman and JV will have the day off on Friday.

Week 2

 This week practice will go as follows Monday through Wednesday 7:30am to 10am, Thursday and Friday

Monday, Tuesday, Wednesday - 7:30am - 10am

Thursday, Friday - 2:45pm

Athletes, make sure you are staying hydrated all week, athletes that are away or have yet to show up for practice make sure you are working out.

Practice Update

 Due to the rain coming in and lack of indoor space we will move the first day of practice to Tuesday 8/23. That being said, athletes who aren't cleared get your items in as soon as possible; if you don't know what you are missing please email Coach Washington at runningmounties@gmail.com. Day one will consist of a team meeting followed by a full practice please eat breakfast and bring water. 

We will begin at 7:30am on Tuesday at Woodman Field; parents please drop athletes off in the circle, do not drive into the parking lot. Freshman and senior mentors will be excused from practice on the days that they are attending orientation; everyone else is expected to be at practice.

2022 Cross Country

As the summer is vastly coming to a close we hope that you all have been staying on top of your training. Captains practice is complete and we will no longer meet on Tuesday and Thursday mornings so that everyone can enjoy the remainder of the summer. Our first official day of practice will be Monday August 22nd; we will meet at woodman field at 7:30am (Monday through Friday) so use this time to start getting used to waking up early, eating breakfast, staying hydrated through the day and continuing to follow the training programs to the right.

We would like all athletes present from the first day of practice so that we can build the foundation for everyone to have a great season. However, to begin with you must be cleared please see roster in the clearance menu to the right. If your name is not on the roster or in the columns to the right it means you are missing something; if that is so please email coach Washington at runningmounties@gmail.com so he can let you know what you need in ordered to be cleared. For those in the columns to the right; under medical review means they are still processing your paper work, registration means you weren't registered in genesis (see link to right labeled registration) and impact means you are in need of an impact test (see link to right to sign up for one) if you believe your name is on that list by mistake email coach Washington so we can have the system checked.

We will update the roster as updates are received from the athletic department so please continue to check here. Also, the competition schedule for the season has been posted as well so parents and athletes please look at it now and coordinate it with your schedules. We ask that athletes and parents utilize this blog as information throughout the season is posted here.

Looking forward to an amazing season.

Captains Practice

Captains practice will be held on Tuesday and Thursday; athletes will meet at woodman field on the track and practice will begin at 7:30am. This is for all levels (freshman, JV and varsity) and athletes should bring water and make sure they eat breakfast. The summer workouts and training schedule are also up, as athletes will have workouts to do on their own on top of captains practice two days a week. The season officially starts August 22nd and the preliminary schedule for the season has been posted as well so that families can plan accordingly.                                                                                                                                                                                                                                                                                                                                                                            

Preseason

Thank you to everyone who was able to make it to the cross country info session last Friday. First and foremost please see the team policy link to the right and make sure you understand the structure of the program. As stated in the meeting the first official day of the season is August 22nd however, the first two weeks of practice will be a tryout period. That being said there will be captains practice beginning July 5th as well as workouts for athletes to do on their on. Athletes and parents please remember that all paperwork is due by July 20th (see email from district) please try to get these items and genesis done/in sooner than later.

For captains practice athletes will meet at woodman field at 7:30am every Tuesday and Thursday; if you are in Montclair it would be in your best interest to attend so you can meet with teammates, learn the warmups and get acclimated with the type of training needed for the season ahead. As it is the summer we will only meet twice a week to train together, the other days are on you. If you are away there will be workouts you can do on your own, the goal is to start the season in shape.

Seven weeks worth of workouts will be posted here next week, this weeks workouts is at the end of this. post. There will be two groups, JV/Varsity (athletes who have done cross country previously) and beginners (anyone new to cross country). Please see the information below for this weeks preseason workouts/training schedule. If you have any questions you can email Coach Washington at runningmounties@gmail.com.

BEGINNERS

Mon - 10 mins easy pace a.k.a. “talking” pace

Tues - OFF

Wed - 3 miles with 6 hills 

Thurs - OFF

Fri - 15 mins easy

Sat - LONG, 30 mins nice and easy 

JV/VARSITY

Mon - 30 mins easy pace a.k.a. “talking” pace

Tues - OFF

Wed - 3 miles with 6 hills 

Thurs - OFF

Fri - 40 mins easy

Sat - LONG, 55 mins+, nice and easy “talking” jog