Distance Training – Week 14

  • Monday:
    • Wednesday racers:
      • 3 x 1000m at slightly slower than 5k pace, 4 x 200m at 800 pace
    • If not racing Wednesday:
      • 3 x 1000m at slightly slower than 5k pace, 400m, 600m, 400m, 200m at 1600m pace
  • Tuesday:
    • Wednesday racers:
      • Pre-meet: 30 minute easy run
    • If not racing Wednesday:
      • 2 x Sandburg + 40 minutes
  • Wednesday:
    • CPS Challenger Meet at Hanson Stadium
    • If not racing Wednesday:
      • 3200m tempo + 400m, 300m, 200m, 100m at 800m pace with ~3 minute rests between everything
    • Palatine:
      • 40 minutes easy
  • Thursday:
    • 30 minutes
    • Plus 4-6 x 100m strides or 4 x 200m at 1600m pace with 200m slow jogs between (staying on pace)
  • Friday:
    • Boys: 30 minutes + 0-4 x 100m strides
    • Girls: Workout – TBD
    • Palatine: 20-30 minutes + 0-4 x 100m strides
  • Saturday:
    • Boys: Lake Forest Meet
    • Girls: Walther Christian Academy
    • Sara: Palatine Distance Night
  • Sunday: Rest day
    • No running

CPS Challenger Meet #5 – Hosted by Von Steuben (4/18)

As discussed at practice today, those that are able to make a meet this Wednesday (4/18) will be competing at Hanson Stadium at Fullerton and Central (also the site of Outdoor City Championships). Entrance is through the parking lot of Dr. Jorge Prieto Math and Science Academy at .

Here are our FINAL ENTRIES.

Field events start at 4:30 pm. Running events start at 4:45 pm.

Full schedule and order of events can be found HERE.

Geneva Van Deever Invite (4/14) – Meet Information


Geneva VanDeever Meet Packet with meet schedule and other information.

Bus leaves Northside at 7:00 am Saturday morning.

***Prepare for rain.***

The meet will take place at Geneva High School: 416 McKinley Ave, Geneva, IL 60134.

There will be a 30 minute delay after each lightning strike.

The open 1600m will start at 8:45 am. Field events start at 9:15 am. Running events other than the open 1600m will start at 10:30 am.



Alumni Legend, Danny Rosen, Runs NCAA DIII Leading Time

Northside alumnus and current sophomore on the Pomona-Pitzner Track Team, Danny Rosen, was named Athlete of the Week for his college conference this week for running an NCAA Division III leading time in the 3000m steeplechase at UCLA last weekend.

You can see the current rankings for DIII here.

danny_rosen_podiumHis time of 9:05.48 is a new personal record in the event he earned All-American Honors in last year when he placed 8th at the NCAA DIII Outdoor National Championships.

Danny is the current 800m, 1600m, and 3 mile Northside school record holder with times of 1:56.88, 4:22.96, and 14:43.6 respectively.

At Northside, Danny’s progression for the 800m and 1600m each year of high school were:

800m – 2:04.94 (relay split), 1:58.06, 1:59.96, 1:56.88

1600m – 5:09.7, 4:24.15, 4:22.96, 4:23.15

Congratulations, Danny!

Niles West Meet Information(4/7) – Boys Only

UPDATE: Niles West has officially canceled the meet due to the cold weather.


This meet is still scheduled. Final decision on whether the meet will be canceled will be on Friday.

ENTRIES DRAFT – will be finalized by Friday

If the meet is not canceled, the bus will leave Northside at 7:30 am.

Niles West High School is at 5701 Oakton St, Skokie, IL 60077

Field events start at 9:00 am. Running events start at 9:30 am.

Order of events is as the entries spreadsheet.


Girls Meet Canceled for Saturday (4/7), Boys Meet Still On

Due to the lack of athletes to field many of the relay events, and since the meet would be long and cold, we are canceling the girls CPS Relays meet on Saturday for Northside.

The boys meet schedule for Saturday is still on as of Wednesday, April 4. We are not canceling the boys meet for Northside, but will wait on Niles West’s call. The boys meet includes several individual events and will be shorter in duration, so we are not canceling. Niles West will decide on Friday if they will cancel the meet due to weather.


Distance Training – Week 12

It’s officially outdoor season!

The main focus of the outdoor season is on a few big meets: Palatine Distance Night, City Championships meets (Fresh/Soph and Varsity), Sectionals, and State.

The 4-5 weeks before championship races is the optimum time to really put the training in to get better. That means April is going to be fun: more intense workouts, faster races, better weather.

***Watch this video for how to do the Runner Touch with proper form.***




Cool thing of the week: Maybe the greatest track race ever run?

Note: There is rain/snow in the forecast this week, so we may need to adjust this schedule as we go.

  • Monday: Speed ladder workout
    • 200m, 300m, 400m, 600m, 400m, 300m, 200m
    • Rests: 5 minutes after the 600m, 90 seconds after everything else
    • Paces:
      • The 200s and 300s should be about 800m race effort
      • The 400s should be about 1600m race effort
      • The 600 is what the workout is all about. To practice switching gears in a race and grinding out the middle part of a race, the middle 200 of this rep should be run fast. The 600 should average somewhere near 1600m race pace or faster, but with the middle 200m at 95% effort.
  • Tuesday: Easy run day + weight training
    • Short speed (ultimate or HIT or other)
    • 50 minutes (freshmen: 40 minutes)
    • Weight training
  • Wednesday: Aerobic endurance workout + practice kicking
    • 3200m tempo, 1200m, 800m, 400m, 2 x 300m
      • Freshmen will sit out the 800m.
    • Rests: 3 minutes after everything until the 300s. We’ll take a bigger break after the 400.
    • Paces:
      • We’ve been doing tempos by effort, medium to medium-hard, but now that it’s outdoor season, we need to make sure these are in the right range. Take your mile time and add 60 to 70 seconds. That is your range e.g. a 6:00 miler should be running 7:00-7:10 per mile on tempos. You should be on the faster side of that range unless it is a big strain.
      • The 1200, 800, and 400 should be cut down. The 1200 should be at 5k/3 mile race pace. The 800m a little faster. The 400m a little faster. A good progression would be 1200m at 5k, 800m at 3200m pace, 400m at 1600m pace.
      • For the 300s, we’ll practice the last 300m of a race.
  • Thursday: Speed + Easy run + core/hip exercises
    • Speed
    • 50 minutes (freshmen: 40 minutes)
    • Core/hip
  • Friday: Pre-meet
    • If meet is not canceled:
      • Hand-off practice
      • 30 minutes
    • If meet is canceled:
      • Hand-off practice
      • 50 minutes (freshmen: 40 minutes)
  • Saturday: Meet
    • Girls: CPS Relays – CANCELED
    • Boys: Niles West
    • Distance time trials with Mather and Deerfield (and possibly Von) are being held at the River Park Outdoor Track on Saturday. This is optional for Northside, but it would be fun. We are expecting 20+ runners for at least an 800m and 1600m race. Warm up would start at 11:00 am at the track. Races would start at 11:30 am.
  • Sunday: Rest day
    • Nothing

Bonus video to celebrate the outdoor season: Alan Webb breaks Jim Ryun’s national high school mile record with a world-class time in 2001. Two of the best high school athletes ever.