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Paul Vandersteen Head Coach paul_vandersteen@ipsd.org Jaime Janota Varsity james_janota@ipsd.org Steve Saul Sophomores steve_saul@ipsd.org Mike Rossi Freshmen michael_rossi@ipsd.org Arnoush Javaherian Freshmen arnoush_javaherian@ipsd.org Chris Derrick is 3rd in NCAA
Championship 5k! Chris
continued to impress us all. Links to interviews,
video of the race, and results can be found here. 167 Signed up for Wildcat Summer
Cross Country Camp! We have record numbers signed
up for our camp despite the decline in enrollment for next year. Our track and field numbers are at 180
participants. IHSA State Championsips May 29 and
30, 2009 Wow, what a weekend! We
placed second as a team in the State and had some great
performances. Full results can be
found here. Last spring, we as a coaching
staff, talked about getting our sprinters to run cross country. Coach
Saul and I discussed a plan and he took ownership of it and made it
work. I believe it paid off in the
form of a third place 4 x 800m relay, a fourth place 400m, and a first place
4 x 400m relay. Video of all of the
State races can be found here. A really good video of the 4 x 400m can be
found here.
The 3rd
place 4 x 800m relay of (L-R Top):
Brian Griffith, Aryan Avant, Robert James, and James Krist. I could not be happier for
Coach Kennedy, his assistants, and the athletes. Junior Aryan
Avant deserves a lot of accolades for putting this team on his back and
making this happen. Our only chance of
placing in the 4 x 800m was to put him in there. He came through with a 1:55.7 split and put
us in contention for that race and a team trophy. When we talked to Aryan on Friday night,
he listened, believed what the coaches told him, and took on the
challenge. We looked like geniuses
because we told him he could run a 1:55 J Danny and Aaron deserve a lot of credit. I know both were a little disappointed in
their places. I was impressed with
their confidence. Both of these young
men ran tactically smart races and neither had anything left at the end. Danny
Pawola goes down in history as the best distance runner in our history
not named Chris Derrick. 9:09 is
nothing to sneeze at. Aaron Beattie showed the State he is
to be contended with this fall.
Barring any misfortunes, he will be the fourth nationally elite
distance runner that will represent NV in the last three years.
Danny and
Aaron on lap 2 of the 3200m race. Last, but not least, I wanted
to acknowledge our team manager this past spring. His name is Pat Peters and I cannot say enough great things about this young
man. To illustrate the respect and
love that is teammates and coaches have for him, we showed up in full force
to watch him run in the open race on Friday night. He ran a very respectable 5:09. We will miss you Pat! I know I speak for everyone when I say that
you represent all that is good about the human spirit.
Manager Pat
Peters blazes a 5:09 at the Open race on Friday night The most recent performances
are in dark
red
relay splits are not recorded.
IHSA AAA Plainfield Sectional Meet
May 22, 2009 Overall it was a great
night. Our 4 x 200m dropped the baton,
but we also qualified a high jumper and a 300m low hurdler which was far from
a given. I first have to tell the 300m
hurdle story for it may be something I never see again. During the 300m hurdle race, Kevin Long had a hurdle from another
competitor fly into his lane and hit him in the legs and chest! Kevin fell to the ground, got up, and
limped to the finish. He quickly
learned that he would get another chance at the end of the meet to
qualify. I have seen this many times -
a hurdler getting another chance. When
they get their second chance, the hurdler is by him self and emotionally and
physically drained from the prior experience of crashing to the ground and
never comes close to qualifying. Well,
this story had a different ending.
With the whole stadium watching, Kevin showed what athletics is all
about to demonstrate the courage and determination to do what most thought
impossible. He qualified by .01! Unlike some Sectionals, FAT was used and
there was no fudging of times. His
teammates and coaches hugged him and there were few dry eyes for those that
knew what was at stake. Kevin had
never broken 40 before, and here he was, doing the unlikely by running 39.83
FAT all by himself. This was a moment
I will never forget. Our 3200m relay ran well but
there is definite room for improvement.
Robert James showed he is
back to form by running 1:56.7. James Krist ran his first 300m too
fast and tied up at the end. Tanner Maunder is still recovering
from his bout with the flu but showed he is recovering by running 2:01. This relay has a huge upside. We will see if they show it next
weekend.
Danny Pawola and
Aaron Beattie looked good in the
3200m run. It was a four-man race with
NNs Kyle Gibson and Tyler Jermann. As usual, these four guys battled
throughout. Places really did not
matter. What mattered is that they
qualified for next weekend.
The biggest
story in this race may have been Dannys haircut J Brian Griffith
ran a solid 1:55.7 to qualify in the 800m.
Bryan Winek also ran a
solid race. Brian Morenus and Harsha
Torke each ran a great 1600m. Both
ran prs and we will miss them both next year (Torke is moving to
Florida).
Eventual
winner Emmet Lorenz leads Brian Griffith in the 800m Our 1600m relay ran
solid. We need to improve our second
leg and we will be in contention for the State championship in this
relay. Results
of the meet. Upstate Eight Conference Meet May
13, 2009 We won the meet easily with
some good performances. Highlights
were mainly in the 800m and 1600m. For
a reason I cannot fully explain, our 3200m performances were again not very
good. An emphasis on developing some
speed might have come at the expense of aerobic development with some of our guys. Thats ok, because some added speed may pay
off this fall after a summer of focusing on aerobic development. It is good to stress different systems. Results. It was good to see Robert James run again. His split of 2:00.0 in the 4x800m relay
shows he is ready to make a run of it the last two weeks. Brian
Griffith looked great in both the relay and open 800m. I clocked him at 54.9 the first 400m of the
relay before he backed off the last 200m to save some energy for the open
800m. In the open 800m, he ran
57.5/57.5. Can he run 55x/57x in
Charleston and break Houtmans 800m school record?
Brian
Griffith (headband) battles Max Clink of StCN in the final stretch of the
800m Pawola, Beattie,
and sophomore Joel Lynn looked
great in the 1600m. Joel is starting
to show he could battle for a top 7 spot this fall with his 4:42. Danny and Aaron look ready to run sub 9 and
sub 9:10 in two weeks. Danny and Aaron
are now the 3rd and 4th fastest 1600m runners in our history. If Danny runs the mile at the MDG meet in
June, he will have a good shot of breaking Chris best time before running at
Penn State. NV, Lake Park, South Elgin Meet
May 5, 2009 We had some guys look good,
while others struggled. For some
reason, the 3200m had the majority of the poor performances. We have been working hard and I think it
showed in the 3200m more than the 1600m.
Brian Morenus, being a
senior and therefore stronger, had little problem and ran a comfortable
9:38. The highlight of the meet for me
was watching Mark Derrick and Nick Graham crack the 5:00 barrier
and Thadeus Johnson running his
first 400m in 51.6. Latest prs in red
below
Danny Brinker, Andrew Tout, Mark
Derrick, and Kyle Blacker before the 1600m 13:29.98! Chris Derrick Sets The
American Junior Record In The 5K!
Red Ribbon Invitational May 2, 2009 It was a rare nice day for this
invitational, but the wind was at a steady 12-15 mph all day. Therefore, we had very few prs. The highlight of the meet was James Krists
open 800m and our 4 x 400m relay running 3:21.1. WV vs. NV dual April 28, 2009 Following tradition, this was
the night of the 3200m run. However,
compared to last year, we did not have the weather on our side. With 20 mph winds and temperatures in the
low 50s, there were still some notable performances. Junior Carlton
Folster ran a pr of 9:47 to finish third behind teammate Brian Morenus and winner Emmett Lorenz of WV. Junior Jaffar
Mahmoud continues to show his toughness in running 9:49.1. Emmit Lorenz reminds me of Geoff Houtmann in regards to the
range of distances he can run well. He
can run a sub 50 400m, and can run a 9:31 3200m in non-ideal conditions. He has already run 1:54x and 4:19x in less
than desirable weather. Watch for him
to run 1:51x this spring. Freshman Mark Derrick and I had a nice conversation today. He and I talked about his future as a
runner and student. He has a bright
future if he decides to dedicate himself to excellence. We had three freshmen run 10:44 or better
in todays race. We had 9 sophomores
run 10:33 or better. I believe that
given better weather conditions, and four more weeks of training, that at
least 13 underclassmen would run (I am including the injured Vincenzo Dal Pozzo) under 10:20. So far, we have 11 guys (7
return this fall) under 10:00 for 3200m.
I remember when Jeff Goode and
Evan Roberts broke 10:00 in the
Sectional meet at Naperville Central back in 2000 and how excited I was that
we got three guys under 10:00 that year (Matt
Bailey broke 10:00 earlier that year).
We have come a long way. Lastly, Juniors Aryan Avant and Cale Brown are showing they are more than sub 50 400m
runners. 2:01 and 2:04 in these
conditions is worthy of recognition! DGS Bob Cohoon Invitational April
24, 2009 This was definitely one of the
more fun meets I have ever attended.
It was fun because Coach Kennedy and his staff decided to make this a
meet where we would score the most points possible. We asked some of our guys to double in the
distance events, something we rarely do because we like to give other guys on
the team as many opportunities as possible.
As a result, we beat York by 31 points. York could have scored more points by
placing some of their guys in different events, but it still would have been
close even if they did. The York guys
are a class act. The athletes took the
initiative to shake our hands and their coaches immediately offered
congratulatory hand shakes once they knew we had won the team title. We need more team battles in track and
field. It makes it more fun and
everyone is more invested in the meet.
James Krist closes the gap in the 4 x
800m relay There were so many great
performances that it would take me many paragraphs to describe them all. The most recent best performances are
posted in red below and the times speak for themselves considering the windy
conditions. Results of
the meet.
Coach Janota cheers on Aaron Beattie
and Danny Pawola as super soph Jack Driggs from York drafts in 3rd The 3200m relay finished a
very close 3rd thanks to James Krists 2:00:00 anchor. With Robert James injured and Brian Griffith
running the open 800m and 1600m, we inserted sophomore Harha Torke who ran a
solid 2:03.7. Tanner Maunder continues
to learn how to run this race and Bryan Winek ran competitively again. The 3200m run was a great race
to watch. Aaron led the pack through 6
laps before Danny took over. I think
Aarons hair added another two seconds to his time in the windy conditions J
Jack Driggs from York caught Danny with 150m to go and the sprint to the
finish was on. Danny edged the super
soph at the line with Aaron finishing third.
Aaron did all the work for this race.
It was a great performance for him considering he missed two weeks of
training after the indoor IPTT meet with a foot tendon injury. Other great performances were
turned in by Brian Griffith in winning the 800m, James Krist coming back from
the 4x800m and running 2:01 to finish fifth, Aryan Avant and Cale Brown
finishing 1, 2 in the 400m, Brian and Danny finishing 4, 5 in the 1600m, and
our mile relay cranking a 3:23x with Aryan running 48.9 in the anchor
spot. Our sprinters really ran well
in this meet and many of them have made big leaps as a result of running xc
in the fall. Prince Riley and Zach
Splan started this trend and we continue to get more and more sprinters
running xc. So much for xc slowing
you down as many people claim. RJ McNichols runs 34:04 10k; Chris
Derrick 8:18 3000m. The Alumni Page has been
updated. Check out the latest results. West Aurora Invitational April 18,
2009
Senior Danny Pawola leads the 1600m Beautiful weather was the
highlight of this meet. However, Danny
Pawolas double definitely showed greater things to come. Danny ran a lead-off 1:59 in the 4 x 800m
and came back to run all alone to win the 1600m in 4:24, running even
splits. Another highlight was getting
another sophomore under 10:00 in the 3200m.
Andrew Tout looked strong the last 500m, as he picked up the pace to
run 9:57 or so. Junior Carlton Folster
continued to run consistent as he ran 9:54.
Our middle distance runners looked strong as Tanner Maunder ran 51.4
in the 400m to win his heat and Brian Griffith battled Alex Lyons from Lyons
Twp. to finish second in the 800m in 1:56.2
Brian ran 58, 58 so we know faster times are ahead. Sophomore Harsha Torke ran a 2:04 split in
the 4 x 800m and came back in the open 800m to run 2:03.9.
Junior Carlton Folster leads the 3200m
early in the race. Andrew Tout is in
third. StCN, Steamwood Triangular April 14,
2009 We had some solid performances
for a Tuesday meet. A lot of guys had
an opportunity to run an 800m to work on their speed. Updates are in the chart below. Schaumburg Invitational April 11,
2009 With Beattie, James,
Lagomarcino, and Pawola not running, it gave other guys an opportunity to
race. However, they really did not
take advantage of the opportunity. The
highlights were at the frosh/soph level with Torke, Tout, Antonson, Soltys,
Pembrook, and Ferguson all running prs.
Given the windy and colder conditions, it is very possible Torke and
Antonson could hit state qualifying marks in the 3200m if given the chance in
mid-May with good weather. In our
history, only Beattie, Derrick, and Pawola have run faster as sophomores in
the 3200m. Team wise, we got second at
the varsity level to a very good York team.
We were able to capture the team title at the f/s level. Results. Beattie second at IPTT meet Junior Aaron Beattie ran a
9:18.1 3200m on Saturday, March 28th to finish second in the Illinois Prep
Top Times meet. Senior Danny Pawola
was 5th in 9:25. Our 3200m relay also
finished second running 8:01.6. Senior
Tanner Maunder ran the 800m for only the third time in his running career to
run a 2:01.6 split. Senior Brian
Griffith ran 1:56.9 to lead off the relay. Chris Derrick 15th in the World XC
Meet! Chris finished 15th in the
World Junior Cross Country Championships.
He was the second American behind teammate German Fernandez who was
seven seconds in front of Chris in 11th place. The US team finished 5th as a team. Individual results. Team results. Former NV runner Lucas Cotter signs
with The University of Tennessee-Chattanooga Lucas Cotter was an integral
part of our team as a freshman and sophomore but then he moved to
Tennessee. He was his high schools
1st or 2nd man most of the season and they won the Tennessee State
Championships. We miss you Lucas!
Lucas Cotter
with his two coaches in Tennessee Chris Derrick to run at World Jr. XC
Championships Chris will run in the World XC
Championships at 8 a.m. CST on Saturday, March 28th. E-mails from Chris indicate he is having a
great time visiting the Dead Sea and getting his courage up to ride a
camel. I will be out of the country
from March 28th April 5th so I will not be able to update this site for a
while. Check here
for results. Upstate Eight Conference Meet March
18th and March 23rd
Sophomore Josh Antonson finishes
second in the 1600m We had a pretty good two days
at the conference meet. We won each
meet easily. The STCE track is not
very fast, but we still managed to produce some quality times. The most recent performances, if they are a
pr, are in red below. Aaron Beatties
victory in the varsity 3200m, our 1,2,3 finish in the f/s 3200m, a 1,2 finish
in the f/s 1600m, and the 1, 3 finish in the f/s 800m were the
highlights.
Sophomore
Joel Lynn leads freshman Taylor Soltys in the 3200m The most recent performances
are in dark
red
splits are not recorded.
Chris Derrick fourth in NCAA
5,000m! 5th in NCAA 3000m! Interview and recap of the race. Chris
continued to amaze everyone by finishing 4th in the 5,000m at the NCAA Indoor
Championships in College Station, TX.
Chris ran a 2:02 last 800m (who said he did not have speed?). He will run the 3,000m today. Splits. Oswego Invitational March 13th, 2009 Updated times in red below. Junior Jordan
Lagomarcino showed his ability to kick to win the 1600m in 4:37. Freshman Mark Derrick had a nice debut in the 1600m. The time of the meet probably came from
freshman Taylor Soltys. Taylors 10:34 was 14 seconds faster than
Chris Derricks time at this meet when he was a freshman. Connor
and Lukes performances in the
3200m would probably get them automatic qualifying into the Top Times meet if
it was on a fast 200m track. Ryan Perry qualifies for National
Meet: College of DuPage freshman, Ryan Perry, ran the 5,000m in 16:32
to qualify for the National Junior College Championships. The lap counter went to the bathroom in
the middle of the race and lost track of the laps. Ryan ran an extra lap and they took his
time from a lap earlier to count as the official time. Marshall
Stewart, running for Carthage College, was fifth in the 400m. Results.
Thornwood Invitational Saturday,
March 7th, 2009 The worlds longest indoor
track meet was finally over around 6:30 p.m. on Saturday. We took a lot of guys who have not had the chance
to race much indoors. Jaffar Mahmoud and Carlton Folster went 1-2 in the 3200m
run while beating the meet record. The
Thornwood track is also a very slow track, so for these two guys to run 10:16
is very good. I am confident both men
will run well under 10:00 if they are given a chance to run on a decent track
with their spikes on. Aaron Beattie won the 1600m in 4:47
after running the 4x800m relay. The
best performance of the meet probably came from junior Alex Merkley. He ran 4:55
for the full mile which converts to a 4:53.4 1600m. To run a pr on this track is amazing. More times later as they become
available. Downers South Relay Meet
Monday, March 2nd, 2009 The guys performed well, a
little over 48 hours after Saturdays meet at Proviso. We set a meet record in the 4 x 200m
(1:32.8), ran a State-best 4 x 400m relay (3:28.5), and showed the rest of
the State we again have a 4 x 800m relay (8:06.7) that will contend for a
medal come late May. Our 4 x 800m relay ran 4-5 seconds better than last years team at
this meet. We thought Chris Derrick
ran an amazing leg (1:58.2) last year, but Brian Griffiths lead off leg of 1:57.7 was our fastest split
ever at this meet. Brian, the slimmed
down leader of this 4 x 800m team, ran right with top returning 800m
specialist Alex Lyons from Lyons Twp.
He handed off to Bryan Winek
who turned in a solid 2:04.6 to establish a narrow lead over Geneva and
Lyons. The plan was to run Aaron Beattie in this slot, but the
flue still had a grip on him. Bryan
showed some guts by taking his place even though he was the not feeling the
greatest himself. Bryan handed off to Danny Pawola, and Danny was able to
gap the field by 30-35m while running a 2:03.8. Danny handed off to the long-legged Robert James who tried to navigate
the turns to the best of his ability.
Genevas Andrew Nelson turned on the burners with two laps to go and
caught Robert on the backstretch on the final lap and pulled away to the
victory. Robert ran a solid 2:01.6
while Andrew ran a 1:56.0 leg. Roberts
best time indoors last year was 2:05x and he ended up running 1:56.6 at the
State meet. Hopefully, this a sign of
great things to come J I had the pleasure of meeting
Mr. Nelson and Andrew after the meet.
I was very impressed by their kindness and felt good about the
positive relationships the Geneva guys have built with our guys. Northern Iowa has found another blue
chipper in Andrew Nelson. We might see
a repeat of a Dorian Ulrey (who is now at Arkansas). He ran this amazing split after only
running the last 3.5 weeks due to an injury.
The injury resulted from running with our guys down an ice-covered
prairie path during X-mas break. Chris Derrick runs 7:57.3 in 3000m to
finish 2nd at Pac-10 meet! From the Stanford site Freshman long distance specialist Chris Derrick competed in the 3,000 meters where he finished second with a
provisional time of 7:57.30. Derrick already has an auto time in the 5,000
meters where he will likely compete at nationals. State best times recorded at Proviso West Invitational
(3/1/09) Danny Pawola ran
a 9:15.5 3200m and our 3200m relay ran 8:11.0 to rank them as the States
best at this point in the season.
Senior Brian Morenus ran a state
qualifying mark of 9:32 in the 3200m.
Senior Brian Griffith ran a
2:00 split in the 3200m relay. Junior James Krist ran 2:02x in that same
relay. Other great performances were
turned in by sophomores Harsha Torke
(10:01), Andrew Tout (4:41), Josh Antonson (10:17), Josh Ferguson (2:12.3), Vincenzo Dal Pozzo (2:07x split), and
freshman Eric Pembrook (2:08x
split). Junior Aryan Avant ran the 600m in 1:26.1 not bad for a first effort
at this distance! Aaron Beattie did not run due to the flu. Jimmy Riddle wins EIU Invitational
3000m run Jimmy Riddle ran 8:28.2 to win
the 3000m run at the EIU invite. See
all the season bests from our alumni by going to the Alumni page. Chris Derrick 2nd at USATF
Junior National XC Championships Chris Derrick placed second at
the USATF National Cross Country Meet in Deerwood, Maryland. He ran the 8k on a hilly course in 23:39,
19 seconds behind Oklahoma State freshman, German Fernandez. Full results. Chris fell down
early in the race but he got right back up and it did not seem to affect his
race much. Third place was Luke
Puskedra of Oregon, finishing 14 seconds behind Chris. After Luke, it was another 42 seconds
before the fourth place finisher came across the line. As a result of this race, Chris will now be
a member of the U.S. team that will travel to Aaman, Jordan to compete in the
World
Championships. Check the Alumni page for
other marks from past NV runners. If I
missed a mark or left someone out, please notify me. Danny Pawola Signs National Letter of
Intent with Penn State!
L-R:
Mr. Pawola, Danny Pawola, Coach Vandersteen, and Mrs. Pawola Additional Commentary
.. Aaron Beattie wrote me in
response to the Training Advice
written below. I thought his comments
on c. were especially noteworthy. He
said, It
takes a lot of self-confidence and maybe a little bit of arrogance to say,
"You know what, I'm just going to book it from the gun, and see how well
I can do out there." Nobody should race with their heart on their
sleeve or run a race purely off an emotional high, because a guy with a
better mental focus of his racing plan will beat him every time. Yeah,
this goes against the Steve Prefontaine mentality of leaving it all on the
track, but when you're racing against the best, a race strategy based all on
guts is not going to bring back home any hardware, no matter how big your
heart is. I could not agree more. One has to know their competition and be
smart about the race plan before guts matter.
Alumni Off to a Great Start
Chris Derrick is off to a
great start, running a automatic qualifying mark of 13:44 at The University
of Washington on January 30th. The video of the race.
Jimmy Riddle ran a 3000m in 8:40.7. Another great
time for a first effort this indoor season (and, coming off an injury this
past fall). The rest of the NV alumni
times can be found under Alumni. 25 Guys Run 5:07 or Better! The 2009 track and field team
had their tryout meet on Friday, January 30th at Westwood Sports Complex in
Sterling, Illinois. 195 men tried out
for the team. 13 guys ran 4:49 or
better for the 1600m portion of the tryout meet. 11 sophomores ran 5:07 or better with 25
guys under that mark. Chris Rohde named Metea Valley Cross
Country Coach! Chris Rohde, volunteer
assistant for the mens xc and track teams at NVHS, will be the new cross
country coach at District 204s newest high school. Metea Valley, will open in the fall of 2009
and will become the third and final high school in our district. Congratulations to Coach Rohde! Time for Some Training Advice
.. I decided to change things up
a bit during the off-season. Each
week, I will provide a thought-provoking question that may not always have
an answer. However, I will provide possible
solutions based on my many years of running and coaching. Feel free to e-mail me if you can add to
the solutions. I will post your
input on the site. 1.
What is really
important when it comes to competing? This is a loaded question, but
worth investigating nonetheless. When
competing, I can think of three things that are critical for success: a.
A
strong belief in your training, coach, and self. If you train hard, eat and sleep right, and
believe in what you are doing, then it is important you translate this into a
strong belief in yourself for the race. No better example was illustrated by
this than Jordan Hasay in the National Footlocker Championships. Jordan was one of three favorites going
into the race. She knew that she was
probably the best finisher of the three, however. The race started and one of the three
favorites did what was best for her.
She sprinted out to the lead and set a torturous pace. Her lead increased but Jordan stayed with
the chase pack almost 80 meters behind.
This lead stayed intact through 4k and I started to doubt Jordans
strategy. She did not doubt herself,
though. She knew what she could do and
was able to catch the leader and win the championship in the last 200m. Even if she had not won, it was obvious she
believed it was what was best for her in this situation. You cannot control your competition, but a
strong belief in yourself will give you a better chance. b.
Have a plan and then execute it. Very simple,
but I have seen many times when an athlete competes vs. someone of equal
ability and they get beat handily because they did not have a race plan. Obviously, the race may not unfold as
planned, but if an athlete sticks more to their race plan than simply react
to their competition, they have a better chance of running well. A great example of this was Danny Pawola in
the Footlocker Championships. His plan
was to hang back and let everyone go out fast as they traditionally do during
this race. Danny was 35th out of 40
runners at the mile. He did not panic,
remembered that he had been eating better, and stuck to his plan. He started to pick guys off one by one
until he found himself in 20th or so with 1000m to go. He ended up passing a couple more to
achieve All-American status while finishing 13th. c.
Have some guts. Are you going to give it your all or what
I call, be able to look yourself in the mirror? This may be the most important factor of
all. Your belief in yourself may be
strong and you may have had a plan, but it will most likely come down to your
willingness to put it on the line.
Going into the State meet this year, we had a plan and the guys had a
strong belief in themselves. We went
out a little faster than I wanted (got away from the race plan some), but I
could not fault our guys for not having the guts to go for it all. We were only 4 points out of first as a
team at the two mile mark! We could
not maintain this pace, but I was not disappointed afterwards. We showed some guts and as a coach, I will
never fault an athlete for giving it their all even if the plan is not
executed well. 2. Which is more
important to advance as a distance runner, winter or summer training? Until 4 or 5 years ago, I
always felt the summer was more important than the winter when it came to
overall improvement as a distance runner.
I changed my mind after seeing some of our guys make huge leaps during
the winter. Obviously, summer is
critical to get ready for the fall.
The summer gets all the press but it is the winter that can be the
true test of a champion. Compared to summer, there is
more time to train. If you count the
training days from the end of xc season to the beginning of the outdoor
season, there is more time to put in some quality miles. I suppose if a coach put a lot of emphasis
on the indoor season, it negates this argument. Assuming an athlete takes 10-14 days off
after their xc season, there is a lot of time to train before outdoor
track. From the second week in
November to the end of March there is about 6-7 weeks more than the summer
has to offer. True champions are made during
the winter because there are more obstacles to overcome such as time spent in
school (and homework), bad weather, and less structure (no formal
coaching). It takes a disciplined
runner to plan ahead and make time to train.
Many miles are run on your own.
However, I have seen that the NV guys are meeting to run together more
and more over the years. Winter is a
true test of determination to get a run in every day. The truly great runners that I have seen at
NV train with purpose during the winter.
Chris Derrick and Danny Pawola are great examples. Danny used to not train with purpose during
the winter and decided to model Chris.
It worked, as evidenced by his 9:16 3200m his sophomore year. A junior or senior should be getting their
miles up to a consistent 50-55 mpw if they want to be a champion in the
spring and the following fall.
However, these miles should not just be junk miles. Each training session should have a
purpose, not just put in some miles.
I advocate for one long run (over 75 minutes) per week, and two
sessions of up-tempo pace for at least 20-25 minutes. Focus should be on developing strength,
too. A lot of pushups, pull-ups, and
core exercises can only help. Veteran runners should be
putting in runs of 1:30:00 - 1:45:00 each weekend by the time January
arrives. I recently met Chris Derrick
on the track for a workout. He did a
20 minute warm-up; 5 x 1200m in 3:26 with 3 minutes rest, 4 x 200m, and a 20
minute cool down. He planned to meet
me a couple days in advance to make sure he could get on the track. Great runners just dont step out the door
for a run. Great runners run with
purpose. I know Aaron Beattie is going
to have a great track season and great fall because he has a plan. He is training with purpose and is
consistent with his training. There
are about 15-20 other guys who are doing the same based on what I hear. This is a mark of a championship team. If a group of guys are willing to meet,
train together, and share their goals, great things will happen. I know there are other teams that also have
this dynamic. For example, Aaron and
Bryan drove up to Geneva to run with their guys. This is possible, not because of us
coaches, but because there are athletes willing to set goals and ACT upon
them. It takes LEADERS such as Pat
Peters, Rob Covington, Josh Antonson, and others to put pressure on others to
make this commitment. Winter is the
true test of this intrinsic motivation.
Winter provides us distance runners with a test; a test of who is
willing to do what it takes be at their best? As John Wooden would say, who is true to
themselves? Next week What is really
important when it comes to competing? 3. How can one best
avoid the dreaded IT syndrome? I learned a lot about
Illiotibial Band Syndrome this past fall as a result of Aarons injury and
Connors trouble in the past. I
consulted other coaches, talked to athletic trainers and physical therapists,
and did research online. In short,
this is what I recommend: ·
Do preventive
exercises that strengthen the hip abductor muscles (butt muscle that moves
the leg away from the body called the gluteus medius). A Stanford University study found 93% of IT injuries were due to weak hip
abductor muscles! So, you ask, what
exercises can I do to keep these muscles strong? Believe it or not, jumping jacks will help! Yes, those old fashioned jumping jacks from
the 60s have value after all.
Probably the best exercise for strengthening these muscles is to lie
on your side with your legs bent at approximately 30 degrees. Raise the upper leg with the toes pointed
toward the sky while sucking in your belly (this part is important). Hold the leg up for two seconds before
lowering again. Do 10x per leg.
Perform this exercise 5x per week.
This exercise will become part of our active warm-up this summer, and
possibly this spring, if I can convince Coach Janota. ·
Other suggestions
would be to not increase mileage too fast (an experienced runner should not
increase mileage by more than 5% after 50 mpw), gradually get used to the
track (do some jogging on the track 3-4 sessions before doing intervals),
avoid running on the same side of the road all the time, and avoid excessive
down hill running. Obviously, having a
roller to stretch out the IT has a lot of value along with keeping the
quadricep (thigh) muscles loose. More information can be found here. Next week, I
will pose a question about training during the winter. Footlocker National Championships
December 13th As I drove my car during the
Footlocker race, I wondered whether I would get a phone call (probably good
news) or I would have to wait until later to get to a computer to check the
results. When my cell phone rang with
Mrs. Pawolas number, I was hopeful that he finished in the top 30. To my delight, he did finish in the top 30,
but what I did not expect was that he had just become an All-American! Yes, Danny had run another great race and
finished 13th. Wow! Knowing that this race typically goes out
fast, Danny was in 35th or so at the mile.
At that point, he started picking guys off and managed a strong kick
to pass a couple more guys the last 600m.
Interview with Danny.
Drew Shields (Fishers, Indiana) and
Danny pose for a picture after the race I could not be more proud of
Danny. My pride was not with his
finish place, but with his journey to get to this point. Danny has always had the intrinsic
motivation to work hard to reach his goals. After a disappointing State and
NXN Regional meet, he decided to eat better and it made a huge
difference. A lesson for us all. It is the little things that make the
biggest difference. This is a message
I convey often, but it is rare to have such a pointed example as this
one. Two All-Americans two years in a
row (Chris Derrick, 2007). I am a
lucky guy to have coached such special athletes. However, it is not their places at
Nationals that makes me lucky. It is
their preparation and being true to themselves that make their
accomplishments really special. It is
special because they have mowed a path for others to follow. Excellence is a habit, not an
accident. You cannot improve if you
have no one to model after. We have
been provided with two great role models.
If we follow what they did, great things are sure to come. Full results. Footlocker Midwest Regional Meet
November 29th For the second time this week
I was pleasantly surprised by a great performance from an NV runner (the
first was Chris Derricks seventh place finish at the NCAA meet. Does everyone really think he is human?). Danny Pawola became the second
consecutive NV qualifier for the national Footlocker Championships as a
result of this ninth place finish today.
He was the first Illinois finisher!
Full results.
Danny will get an expense-paid
trip to San Diego, CA. to compete in the National Championships two weeks
from today. Danny is not known for his
kick, and has never beaten Steve Sulkin (York) or Kyle Gibson (NN) in a kick
until today. Aaron Beattie and Bryan
Winek also ran well. Aaron is starting
to round into shape (he finished 49th) and we should see some
great things out of him this spring.
Bryan is getting his confidence back and it wont surprise me to see
him run sub 9:20. Lastly, it should be noted
that Brian Morenus was accepted to West Point. I am truly blessed to work with such great
men. Congratulations to
everyone!!
Danny races Steve Sulkin from York to
the finish line USATF Regional Meet November 22nd Junior Carlton Folster was the
only NV guy to run this race. He ran
16:33 to take 5th overall in the intermediate division. The 5k course was
on the grounds of Kishwaukee College in Malta, Illinois, just outside of
DeKalb. The course was bumpy and the
wind was howling. My nephew, Zach
Howerton, ran in the midget division and was ninth in that race. He was the first Naperville Track Club finisher. They finished second as a team. Nike Regional Cross Country
Championships November 15th The guys formed a club again
(South Naperville) to run in this meet.
This time, they decided to form a team to run in the frosh/soph race
too. We were 5th in the Championship race and were champions in the f/s race,
winning a tie breaker with the Belvidere squad. The Belvidere team is made up of sons of
guys I used to run with/against back in the old days Don Volkey and Troy
Yunk. It was surreal to meet Logan
Volkey, the son of Don Volkey. He
looked and talked just like Don. Don
was State xc champion, as a junior, in 1978.
He did not compete for Belvidere High School his senior year (a long
story that he has to tell).
The guys jump over a hay bale during
their warm-up Overall, it was a good meet
for the underclassmen to get their feet wet for next year, but I know the
guys were not pleased with their team performance. If you were named Brian, Bryan, or Harsha,
you ran pretty well. It looked like
the dietary adjustments for Bryan paid dividends. Danny, Luke, Aaron, and Connor had off
days. Welcome to our season. We did not meet expectations, but as Coach
Rossi said to me earlier, if I would have told you four years ago you would
be the 5th best team in the Midwest, you would have been very happy. He is right but I now understand why Mr.
Newton and the York crew are disappointed when they dont win. I now know why Coach Quick is disappointed
when Palatine
does not win a trophy. When winning becomes a habit, it is hard to
accept anything else. I could accept
our fourth place finish at the State meet, because even though we did not run
particularly smart, we competed. It
did not help that a couple of the guys had the flu this week. Check out this video and
you begin to understand the importance of having a mental focus going into a
big race a lapse, and 10 places can be lost very quickly.
On a more positive note, our
Open guys ran fairly well in the Championship race (they were in this race because
they did not register properly). Brian
Griffith (16:35), David Wing (16:42), and Carlton Folster (16:49) would have
been in the mix for the lead in the Open race. Josh Antonson (17:03) was the second
highest finishing sophomore in the combined Open and frosh/soph race. The future looks bright. I am really looking forward to next
year. We are going to do some
different things that I believe will make a huge difference for us. All in all, it was a very fun season with
some great memories. I was
out-coached this year but even a veteran coach like me can learn and make the
adjustments J. IHSA State Meet November 8th We ran hard but it was not our
day to get a trophy. Results.
I cannot fault our guys for a lack
of effort. Every single guy ran with
intensity and guts, and that is all I can ask. Bryan Winek was 9:50 at two miles but for
some reason cannot finish well. It
remains a mystery. Sometimes, that is
what happens and one cannot explain it.
Luke has the same problem to a degree.
Even though we did not run a great team race, you would be hard
pressed to find a better 4th place team in the history of the IHSA State
meet. Congratulations to Naperville
North, York, and Geneva. If there was
anyone that I wanted to win, if it was not in the cards for us, it was NN and
Dave Racey, their head coach. He has
had some disappointing State meets and he deserved this win. He and Tom Razo at Lockport are responsible
for organizing the first distance clinics here in Naperville. I am convinced this is the reason you have
seen a resurgence of other teams like Geneva, and Dixon in AA, rise to
different levels. Kyle Gibson is as
nice a young man as you will find. I
am sure the other NN members are just as cool as Kyle.
Brian Morenus looking strong finishing
his last State race We got beat by three of the
best teams in the country and it will be fun to have another shot at them
next week in Terre Haute. Aaron will have a better race now that the IT
problems seem to be behind him. Bryan and Luke will run the first half of the
race more conservatively to see if they can finish stronger. Harsha, while only being a sophomore, is
showing signs of greatness. Connor and
Brian have run well as of late and I still feel their best races are ahead of
them. Danny is a tough competitor and
will continue to run well up front.
Our strength is our depth, and even though it was not enough to help
us in the State meet, it may come into play next weekend. Brian Griffiths 15:25 time trial run the
evening before is a testament to this depth.
Who knows what David Wing is going to do since he did not get a chance
to show it this weekend being the eighth man, and me not wanting to risk a
time trial the night before the race.
I am looking forward to watching our guys run in the Open race and
Championship race next weekend. Again, the night before the
race was very special to me and the other coaches. To sit in that room and talk about the
memories and our feelings for each other is something that will live in my
memory forever. In reflection, we
need to do this more often. Obviously,
it wont have the flavor of the night before State, but I feel we need to
meet together to talk about our commitment to one another and our goals
throughout the season. Friday night
made me realize even more how lucky I am to coach such great, young men. It made me realize how lucky I am to be
surrounded by such great coaches. I
think the picture below illustrates what we are all about family. Thanks to Jim Galen for sending me this
picture.
The coaching staff talked on
the way home and we are very excited about some new initiatives that will
enable us to reach another level of excellence. We know we have the young guys who are
willing to work hard and the talent to do something special next year. I am really looking forward to
this weekend. Keep the fire. A lot can change in one week J I will post some more pictures on
Tuesday. IHSA Sectional Meet November 1st Well, to say that we did not
run well would be an understatement. Results. No excuses
other than we need to be more focused this week to get ready for the State
meet. We will be ready. We will get more rest and do the other
little things that will make a difference.
If our 2-5 guys run just 15-20 seconds better than this meet
(something we have done many times before), we will be in good shape with
Aaron back in the lineup. I KNOW that
we can accomplish this with more rest and a renewed focus on the task
at-hand. I am excited! Saturday cannot come too soon J IHSA Regional Meet October 25th,
2008 I love this part of the
season. This past week, we were
fortunate enough to listen to world class marathoner Dick Beardsley and super
coach Al Carius of North Central College on two separate occasions. Their enthusiasm is contagious and their
message is inspirational. Both of
these men have witnessed and personally overcome adversity to be truly successful
people. We were very lucky to have
both of them with us this past week.
We are looking good and we
keep getting better each week. I base
a lot of how we are doing off of our split from Danny. Danny ran a good race and we had a 41
second split 1-5. If we can get that down
to under 35 seconds, we will be faring very well. Naperville North ran another great race to
beat us 26-33. Results. However, this is
about the same score that they beat us at Lockport when we had Aaron in the
lineup. If Aaron runs, it is much
closer. But, when its all said and
done, it really doesnt matter. What
matters is that we continue to get ready for the next race to be in good
position to run well at the State meet.
Another race where Pawola and Gibson
dual it out to the finish
. Upstate Eight Conference October
18th, 2008 It was a beautiful day to run
with temperatures in the high 50s and sunny skies. We managed to win all three races
again. Pawola was back in form which
was good to see. Walking the course
before the race, I think we have figured out how to get Danny to run well
more consistently. He was drinking
excessive amounts of water before races.
Drinking too much water can deter performance just like being dehydrated and can actually be
dangerous. Many times we dont realize
that water also comes from our food and other drinks. For example, if you eat a lot of fruit,
they are water-rich and you should not have to consume as much water. Even though the thirst mechanism is delayed
by about 20 minutes, it is still very reliable before a race to determine if
you should drink more water. After talking to Coach Bral at
Bartlett, he confirmed that this course runs about 30 seconds slower than
Detweiller.
Varsity Conference Champions,
L-R: Danny Pawola, Connor Shields,
Billy Klimczak, Brian Morenus, Bryan Winek, Luke Verbus, David Wing Again, the guys running in the
Open race will make it difficult for me to decide who runs at Regionals. The one good thing about Beattie being hurt
is that is allows me to juggle the lineup more to see who gets hot here at
the end of the season. As said before,
I am looking for potential top 5 guys who will compete vs. other runners, not
a guy who is satisfied with being in our top 7. Stacking up the times from all three races,
it looks like this:
The IHSA Regional meet will be
on held on our home course DuPage River Park. We know every root and bump in those woods
and it will be fun to race on the paths opposed to working out on them. This is the really fun part of the season. I updated the Alumni page. It is great to
see so many guys running well in college.
Sterling Invitational October 11th,
2008 I remember this meet last year
and how poorly we ran as a team overall.
Our #4-#7 men ran 15:48, 15:54, 16:10, and 16:19 (actually, the 15:48
was a solid effort from Bryan Winek, because he had been our 7th or 8th man
in past meets). Granted, it was hot,
but it was also fairly warm this year too.
Compare these same spots to a lineup that did not include Aaron
Beattie, and we were 15:45, 15:45, 15:46, and 15:51. In other words, we have potential to do
some great things in the next 4 weeks.
Bryan Winek ran 14:59 a week later at Lake Park once he got a little
rest. Kevin Grady ran 15:16 at Lake
Park after running 16:10 at Sterling.
Kevin went on to run 14:59 at State while Bryan ran poorly in
15:53. One guy was focused mentally to
do the little things, one was not. You
get the idea.
L-R:
Sophomore Harsha Torke leads David Wing at the 2 mile mark A lot of things can happen in
the last four weeks. Luke Verbus ran
faster at this meet than Aaron Beattie did last year. Can Luke run just as fast as Aaron did last
year at State? Yes, he can. The system is the same. Obviously, the key is to now take care of
the details that will add up to success the last 4 meets. Luke told me he was getting to bed early
all week. It made a huge
difference.
Luke Verbus leading Fenwicks Martin
Grady. Grady would later out-kick Luke
for 3rd place. Who on this team is going to
make the sacrifices necessary to do great things in the end? Those of you willing to do the little
things, when a coach is not around, will enable this team to achieve
greatness. If you dont, you made
that choice. You have worked just as
hard or harder than any team in the country.
Working hard is awesome, but without eating right, getting regular
sleep, and looking your teammates in the eye and making the commitment to
excel, it is all for naught. You
might have noticed that I deleted the accomplishments from last year in the
blue box. It is time for you to
determine what I should put there this year.
I believe in you guys. Results. Lockport Invitational October 4th,
2008 Last week we had the
determination to make a mark. This
week was a little different. We were
beaten by a very good Naperville North team at every spot in our lineup. If you compare the efforts of our top seven
from last week to this meet, only Danny, Aaron, and Jordan ran faster. Again, our #3-#5 from last week were not
ready to compete or made tactical errors on a hilly course. Believe it or not, even with an ok team
race, we were not far off of our effort from last year when you add up the
times. Naperville North ran about 7
seconds per man faster than our team from last year on the same course in
similar weather conditions! Credit
goes to them for running a great team race. Results. I am looking forward to the
Sterling Invitational. We have a more
specific race plan and I look forward to seeing it implemented. I feel a great deal of excitement about our
future races. Culver Invitational Sept. 27th
, 2008
The team in front of the lake at
Culver Academies the day before the race We were determined to run well
after our disappointing performance in Peoria two weeks ago. However, I did not anticipate that we would
run away with the championship. Results. All in all, we had a great time and that
was the primary goal of this trip to bond as a team and run well. It is a real pleasure to travel with so
many guys who are such a class act.
The varsity guys accepting the first
place trophy After our frosh/soph team set the
tone of aggressive running, our varsity stepped to the line to do the
same. The outcome of the race was in
little doubt right before the first mile.
Carmel had a pack of three guys in the high teens, but we had seven
guys in the top 22 at this point.
Winek was right with Beattie and Morenus and Verbus worked together to
help put five guys across the line in front of Carmels #2 guy. Danny continued to run well as he finished
second overall while running six seconds faster than last year on a slower
course. We had a :45 second split
between our 1-5. If we can get this
split down under :35 seconds, we will be hard to beat this year. I updated the all-time
list. We had many additions, including Josh
Antonson, the fourth sophomore in our history to break 17:00 on this
course.
The 36 guys we brought to this meet
lineup to jump in the lake
The guys chant for the coaches to jump
into the water Overall, we had a blast this
past weekend. The plunge into the lake
from athletes and coaches alike was a memory to last a lifetime! We will continue to work hard and get ready
to take on a very good Naperville North team this weekend at Lockport. I cant wait! Peoria Woodruff Invite Sept. 13th,
2008 I think the best way to
describe our team right now is that we have an identity crisis J We had four guys in the Open race run
faster than our 4th man in the varsity race.
We seem to be too satisfied making our top 7 and we are not preparing
mentally for the next race once we achieve this status. I remember listening to legendary coach Joe
Vigil at a clinic talk about the importance of an established pecking order
on an xc team. I now understand that
importance. I also understand that
competition to make our top seven is a healthy thing as long as guys dont
get complacent.
L-R:
4:09 miler, and Fishers, Indiana runner, Drew Shields, leads Danny
Pawola at the 2.25 mark Geneva ran a great race to
beat us soundly; they deserved the win.
Results. Our own win
streak came to an end but it had to happen sooner or later. I thought our Open guys ran
well last year but we may have surpassed it this year! We went 1,2,3,4,5,7,8, and 9 and there were
737 runners in the race!! It was great
to see our two sophomores run well and it was a very good first race from
David Wing.
L-R:
Aaron Beattie battles super soph Anthony Manfrin to the finish The races themselves and the
picnic in the rain afterwards were memories to last a lifetime. I have never seen a ground as soggy as it
was Saturday. I estimate the times to
be 50-55 seconds slower than normal.
The tent city built by our parents was awesome!
These guys had a blast slopping in the
mud for their first xc race! We will have our first
interval workout this week (4 x 1600m) as we start working toward improving our
bodys ability to use oxygen more efficiently. I look forward to seeing the improved times
at the Culver Invitational in two weeks.
Hornet-Red Devil Invitational
September 6th, 2008 Our summer work paid off as we
swept all three levels at Katherine Legge Park. Results.
Freshman team champions Hornet Red
Devil Invitational
Sophomore team champions Hornet Red
Devil Invitational
Varsity team champions Hornet Red
Devil Invitational (Connor Shields not pictured) The varsity race was fun to
watch as we packed up 8 guys through the first 2 miles. The pack eventually became 6 guys with only
600m remaining. Brian Morenus lost his
shoe in the creek but still managed to finish 16th. Pat Peters also lost his shoe in the same
race! We had 9 guys finish ahead of
every teams 2nd man except Palatine.
Danny and Aaron looked very strong finishing 1-2. The course was very soft from the 4 inches
of rain we received on Thursday. I
look forward to getting David Wing and Hirsh Gaikwad back in the lineup this
Saturday in Peoria. Naperville Sun Story. More photos. Milesplit story. Run-a-thon another huge hit!
With warmer
conditions than last year, we had 9 guys run 10 miles faster than 60
minutes. This did not include Brian
Morenus. Of the nine guys, two were
sophomores and five were juniors! Five
other guys ran 10 miles in 60:30 or better.
Eight freshmen ran 32 laps or more in an hour. Danny Pawola ran under 55:00, only the
second guy in our history to achieve this distinction. Every year we get a surprise guy to enter
the mix in battling for a top 7 spot and after tonight, two guys never
mentioned before, showed us they have the ability to do so Junior Jaffar
Mahmoud and Sophomore Hirsh Gaikwad.
We also had the most participants ever in this event and it was Labor
Day weekend. Our team membership is
now up to 144 men, the largest team in our history on this date. Jim Riddle (Illinois) and Kevin Grady
(Illinois State) are off to a great start!
See the Alumni Page!
Seniors Pat Peters, Brian Griffith,
Connor Shields, and Danny Pawola enjoying themselves at an
impromptu BBQ
Coach Saul
and the sophomore gang begging for food
Richie!!! One of our most dedicated runners. NV Cross Country
in the News (and other links) Top
Illinois Teams by Milesplit Pre-Season Rankings by DyestatIL The Harrier National Rankings by the Harrier Magazine Pre-Season Rankings and Danny Pawola by Chicago Tribune Fall 2008
Important Dates and Schedule Saturday, August 30th Run-a-thon 6:00 p.m. 8:00 p.m. Tuesday, September 2nd 203/204 meet; Saturday, September 6th Hornet/Red Devil Inv.; all levels; Saturday, September 13th Peoria Woodruff Invitational; all
levels; Tuesday, September 23rd Upstate Eight Quad Meet; all levels; Saturday, September 27th Culver Invitational; all levels (top
25 guys); Monday, September 29th Tuesday, September, 30th Upstate Eight Quad Meet; all levels; Saturday, October 4th Saturday, October 11th Sterling Inv.; all levels; Saturday, October 18th Upstate Eight Conference Meet; all levels; Tuesday, October 21st Plainfield
North Invitational; frosh/soph; Hammel Woods; 4:30 p.m. Saturday, October 25th IHSA Regional Meet; varsity; TBA Saturday, November 1st IHSA Sectional Meet; varsity; TBA Saturday, November 8th IHSA State Meet; varsity; Cross
Country summer training begins! Summer
workouts found under Workouts. NEW! All summer runners are highly encouraged to
log their miles at www.logarun.com. See
instructions below. To receive a
letter this fall, one MUST log their miles on this site starting Wednesday,
August 13th. You might as well start
now. Remember, summer mileage jerseys must
be backed by logging your miles on this site.
No use of site = no summer mileage jersey! No use of site starting August 13 = no
letter! Mileage club begins Monday, May 26th. All participants in the summer running
program should register for free at www.logarun.com. After registering, ask to be invited to
join our team ( Summer Summer XC Information scroll to page two
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Important
Summer Dates: Sunday, July 26th Wednesday, July 29th
- Oregon Cross Country Camp Fall Schedule Wed,
August 12th
- 7:15 a.m. @ Knoch Knolls Park - First day of official practice Sat,
Aug. 29th
6:00 p.m. Run-a-thon Sat,
Sept. 3rd 9:00
a.m. Hornet Red Devil Inv.,
Katherine Legge Park, Hinsdale. Sat,
Sept. 12th
10:00 a.m. Woodruff Inv., Detweiller Park, Peoria. Tues,
Sept 22nd ??? 4:30 p.m., Conference dual TBA Sat,
Sept 26th 9:00 a.m., Plainfield South Inv.,
Hammel Woods, Shorewood Mon,
Sept 28th 5:00 p.m., York f/s Inv., Joe Newton
Park, Elmhurst Tues,
Sept 29th 4:30 p.m., Conference dual TBA Sat,
Oct 3rd 9:00 a.m., Lockport Inv., Dellwood
Park, Lockport Sat,
Oct 17th 9:00 a.m., Upstate Eight Conference
Meet, TBA Mon,
Sat,
Oct 24th IHSA Regional Meet, TBA Sat,
Oct 31st IHSA Sectional Meet, TBA Sat,
Nov 7th IHSA State Meet, 3:00 p.m., Detweiller
Park, Peoria More information found at www.napervilletrackclub.net
The guys with the Nike truck at a Friday practice
Brian Morenus puts on a USA body suit and pretends to be
victorious funny stuff J
Coach Rohde, Coach Janota, Anne Grabow from Nike, Pat
Peters, Coach Saul, Bryan Winek, and Coach Javaherian |
![Signing_Day_for_Danny_2-04-09_023[1].jpg](index_files/image055.jpg)
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