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