District 5/6 Championships - 11.1.14

Liberty Bell XC

Location: Walla Walla Pt. Park  - Wenatchee, WA               Date: 11.1.14

Distance: 5km     Conditions: 52 degrees. Sun. Breezy. Soft wet ground.

Comments: A season-ending race for some, and a dramatic extension of the year for others. The “team” component of XC weighed heavily in our Regional performance, and a special note of thank you to 8th grader Emerson Worrell who came along for the ride as we tried to create as many possible options for making sure that we could have a scoring team. In the end it was officially determined that 8th graders could not “salvage” the team performance in a XC race, but he will be a ninth grader next year — so watch out Region 5/6!

VARSITY / JV GIRLS - 5k 

The final race of the year for Koharu and McKenzie and in both cases it is to their credit that they each wanted just a bit more. Mud and soft ground broke Koharu’s early rhythm and almost stole her shoe, but a return to form over the final 800m looked more like the Koharu that we applauded so heartily at home last weekend. We sincerely hope to have her back as a senior leader to guide a young and enthusiastic scoring TEAM! of 5+ girls in 2015. This would be the first LBHS girls team in maybe 10 years and we are hopeful as well that a more experienced McKenzie Woodworth joins those ranks. While McKenzie’s Regional performance was perhaps a bit slower than desired as well, the difference her racing from September to November is like night and day. A few 800s and maybe a mile race or two for the spring track season McKenzie, and you will start seeing XC paces in the 8:30 range for 2015!

Carter Dornfeld. Bringin' the noise!

VARSITY BOYS - 5k. First place team! 71 pts.

It goes without saying that Carter is the MAN of the hour! In walking (with a little jogging) to his slowest time of the year by over 7 minutes, he is also the only reason that this TEAM has a spot on the starting line at State. Thank you Carter, for rising to the occasion and for your willingness to hobble along on a less than perfect foot to make that possible. The first place Regional Championship was a surprise indeed and some serious icing on the cake. We knew right from the start that we would have 63rd place in the race, and Joe, Eli, Willy and Ben all get props for racing to near perfection to minimize our point scoring on the front end. Joe: Your bold move to take the lead was a fine experiment. The “go for the win” attitude is commendable, but it gets hard running on your own with soft ground and a sudden load of expectation. Even better was your recovery in that third mile after getting caught. Yes, you were passed, but after your fastest first mile of the year, determination prevailed and you raced well over the final 800m to hold important places. You still ran 2 seconds faster then last week on a softer course and in a more difficult approach. At State you will no doubt go out as fast or faster — but you’ll never be alone and your best race is yet to come. Eli: Knocking on the door of a sub-5:40 mile yet again, and you were typically tough through both the middle and the end of the race. Stay excited about that 17:35 or better time for Saturday. With a fast start again no matter what, and smart racing through your forte middle mile, seconds melt away at State on pure adrenaline and the nature of a uniformly faster filed. Willy Duguay! Finishing things in style with a bold and important move at mile 2. Remember the gap that you bridged so late in the Regional race when you are chasing folks at State.There seems to be a faster front of the field this year, but some of those folks (whether they actually go out too fast or not) are going to go into mental debt and will experience some late race doubts. In your solo 2 mi move you covered major ground to catch Eli’s group, and a similar move may prove incredibly valuable at State. If you are catching a teammate pick them up and bring them along. When you pass anyone else — nose to the grindstone and make ‘em hurt! And Ben, great, patient racing just like we expected. Hard to shake Oren from your shoulder, I know. Impossible maybe, but you toyed with it and the pacing MUCH better then weekend and it was sweet to see you strong, tall, quick and light in those final 800m of the race. You were visibly holding back and looking very comfortable, so 17:14 on that soggy course is going to translate into 16:50 or better and a new PR for you in Pasco. 

400m was all it took for Willy to open up this 20m gap on Lake Roosevelt's Chris Oates. Tide totally turned from their photo finish as the line two weeks back in Oroville!

FOR ALL again, just a reminder that the first mile at State will go out fast. Ben, probably not a lot faster than some of your other races this year, but for everyone if your hear at all it will be unfamiliar and perhaps 10-20 seconds faster than the norm. DON’T SWEAT IT! We don’t want to be in the back of the pack, but we are going to be confident in our ability to race well in the later half of the race. Each of you can hang and even accelerate at any given point in a race. We’ve seen it. You’ve done it. Times are fast at State but racing smart and racing people is the key. Be the hunters. Eyes up. Focus ahead. Pick out who you are going to pass and find some landmarks for when. These little goals and achievements throughout the race will break it up and accelerate you towards your best possible finish. A job well done for all at Regionals and your best is yet to come.

League Championships - 10.25.14

Liberty Bell XC

Location: Liberty Bell High School - Winthrop, WA               Date: 10.25.14

Distance: 5km     Conditions: 52 degrees. Overcast. Light rain.

Comments: A nice-sized crowd and perfect running weather. Many thanks again to all of the parent volunteers, and especially to Tammy and Heidi who set a high bar for future meets by having apples and baked goods for racers at the finish!

VARSITY / JV GIRLS - 5k 

Hmmm, last week I said something about Koharu notching her pace back under 7:50. Mission accomplished! Advil, the home crowd, a hard first and a gutsy second mile put Koharu across the line in her best performance of the year. With a restful week and determination like that again at Districts — watch out Tonasket pack! Koharu just raced herself into an outside shot at State. Following up on her breakthrough Oroville performance, McKenzie had another solid race - if not quite as fast overall. With a first mile quicker than last week, and a second mile that did not waiver much, it is great to see her challenging the distance and learning more about herself from race to race. One last go at Districts and McKenzie can look to a 9min mile for goal pace. Grrr! 

Garett Palm. Strong to the end in 18:56 and a 9th place finish at League Champs.

VARSITY BOYS - 5k. First place team. 27 pts.

Carter, a solid effort on a bothersome foot. It hurt, but you finished. The positive here is that 13:51 and 21:28 splits are exactly your 6:55 finishing pace. You backed off but stayed consistent. Pain set aside, we know that you have a sub-6:25 paced effort and a new 5k PR in you for State. Garett: Outstanding. Closing on 6min and you will get there. For additional perspective, Sam Thomas was over a minute in front of you at Manson, 49 sec at Oroville, and only 19 seconds this weekend. Willy dropped nearly 30 seconds between League and State in his debut XC season, so set your sights on a ballpark 18:30 or better. And speaking of Willy, great job in pacing out there. Controlled and confident as expected. Obvious as well that you still had legs and the ability to go faster at the finish. Right where you were at this time last year. Eli: Solid again and moving up well even with fewer racers to chase. We’ll let you go a bit more next weekend but your poise and confidence as a young runner continue to impress. Joe: you’ve been equally solid and consistent since Can-AM. 30 sec. faster on this course than you were last year while running much of it totally alone and chasing a faster than expected pace from Oren and Ben. Widhalm of Riverside Christian has run 17:34 at some point this season and you’ve firmly established who will be running faster at State. And Ben, a good race again even with a hiccup in the final 400m. Grace and composure will take you far, and despite the tangle with Oren’s lanky stride, you handled it perfectly. Its a race. Everyone is tired and leg weary. It happens. In the next two races however, be the hunter! Excellent even pacing, but a little too much work at the front too early in this one. That made it harder to pounce in the final mile. Make the move from behind in the last 800-400m and get the mental boost of being the passer when it counts. Just like Liam last year, you’ve been super solid in that 5:33-5:29 pace all season. You’re going to knock it down to the 5:25 or better range again for State. 

And to EVERYONE, it is a compliment to ALL OF YOU, and to Liberty Bell’s team success over the last 5 years, that a League meet like this is getting just a little more competitive. And there will be more of the same next weekend. Bridgeport, Tonasket, Lake Roosevelt, Manson, Riverside Christian, and Bickleton ALL have kids that will challenge for top 10 spots at Districts. We will run great - no doubt - and the competition makes us better. REST and sharpening are the goals for the next 10 days. Easy speed if you will, and some shorter focused practices so that you can get home, do your work, and get some sleep. Finish this season with a smart, confident, approach, and we’ll be right in the mix of a top five finish again for State. 

Oroville Invite - 10.18.14

Liberty Bell XC

Location: Lake Osoyoos State Park - Oroville, WA               Date: 10.18.14

Distance: 3 mi     Conditions: 60-63 degrees. Overcast.

Comments: Tight early turns and round about course through a small park. A mix of grass, sandy beach (easier than Can-AM) and pavement. One side-hill + one short steep climb.

VARSITY / JV GIRLS - 2.8mi. 

To flip the reporting order a bit this week. McKenzie had a huge race! Everything, from the starting mile to the finishing time was faster by leaps, and those tempo and race pace efforts at practice are really starting to pay off. Great race! Koharu, still battling the pain in your shins, but when you get set on that finish the form is there. Two more races to focus and we know that your strong and steady - excellent finishing from can hold tough through the middle of the race to get that average pace notched back under 7:50 per mile.  

VARSITY BOYS - 3mi. First place team. 40pts.

Another team victory to accompany a slate of excellent races. Top to bottom (throwing out Manson and Bridgeport as outliers of short distance) these were our best pace/times of the year. Also of note, our average splits were awesome and NO ONE was more than 5 sec. slower than average on their last mile, with most of you being within 2 seconds — or perhaps even running your 3rd mile fastest** of all. Willy’s 1st and 3rd mile were exactly the same but he warrants the “gutsy race” nomination here for nearly falling over about 15m before the finish. Tough. Well run. A huge drop in your pace here as compared to Wenatchee, and there is more to come (plus more stable legs) in the weeks ahead. Ben, a great effort to surge with 800m to go. You could move here more than you felt available to do in Can-AM — which is just what you want to feel - and kudos for giving it a shot. As discussed, the timing and hilly terrain conspired against you but it was strong/bold move and you only got caught because the hill opened a small window of opportunity. Joe: Awesome! You know where you should be at the end and you put yourself there smartly and confidently over the course of the race. That gap to the very front is shrinking by the week. Keep up the great work and you are going to have even more runners to race/pass at State. Eli: We talked on the bus, but ANOTHER excellent effort. Keep it rolling and great job moving in front of Willy to take a pull. You improved your race by launching to the next group and Willy’s by giving him a focal point for that tough middle section of the race. And Carter, your best, most consistent race of the year. A little tough that second mile, but this week you rallied for a 3rd mile faster than your 2nd. Start that kick a little earlier by ramping it steadily up from a little farther out. You don’t have to kick full-on right away, but be confident in your stride and in gathered momentum. 

Willy Duguay, tearing up the beach!

A great race and a strong finish from Josiah Klemmeck.

Leavenworth-Cascade Invite - 10.11.14

Liberty Bell XC

Location: Leavenworth Ski Hill - Leavenworth, WA               Date: 10.11.14

Distance: 2.8mi     Conditions: 60-65 degrees. Overcast. Hilly trails!

Comments: Wow. A scenic, hilly course at the base of a ski jump. Winding trails in the woods with both an uphill start and  finish. Ribbons to the top 30 finishers.

Koharu charges the final hill.

VARSITY / JV GIRLS - 2.8mi. 

Much stronger on the hills than earlier this season, Koharu is finding familiar athletes in the field and she is demonstrating an excellent awareness of where she is at and who she needs to race in these final weeks of the season. McKenzie’s form on the hills is great as well, and she is starting to stretch it out a bit on the flatter sections of the course. A very small “team” of two — it is great to see these ladies supporting each other out there each and every week. 

McKenzie Woodworth - determined on the final climb.

VARSITY / JV BOYS - 2.8mi. No scoring team.

This was a hilly course - and our excellent efforts on the day will pay dividends at State! With several seniors taking the SAT, and several underclassman who need to get on top of their grades, our smaller group was not a factor in the team scoring. That being said, we moved up with confidence, and were very strong over the last 600m including the final hill to the finish. When Ben was falling off a bit from the lead group to start the second half… he immediately made a little push to reconnect on the longer downhill. A great move at a critical time. A short while later at the 2mi, he had passed the group and made a move into 3rd and 4th. Connect to a group when it hurts. Relax, and then move again. Joe ran another strong race as well. A bit behind Hunter from Tonasket at the mile, Joe ended up beating him by 45 seconds. He was only 6 seconds back of Oren Cox from Bridgeport, and Joe is racing consistent and tough to the line. For more relative performance measures, Eli Nielsen has finished 45 sec. back of Hunter in each of the last 2 races. At Leavenworth, that margin was down to 6 seconds! Eli’s race smarts and his strength over the final mile are really coming into form. Of note as well, Eli passed 15 runners in the final .8 of the race. Nice! Carter looked great as well on the final hill and he chased hard passing several runners in the race to the finish. To a runner, our average pace was about 15 sec. slower per mile than it has been on flatter faster courses. That being said, the racing isn’t always about a time, and we are demonstrating desire in spades. 

Carter above and Eli (below) power up the final climb. Well run by ALL.

Jr. High at Omak : LBHS at Chelan -- 10.7.14

Liberty Bell XC

Location: Omak Stampede Grounds - Omak WA               Date: 10.7.14

Distance: 1.5mi     Conditions: 85+ degrees. Hot. Flat. 

Comments: Hard to believe that the middle school xc season is over, but CONGRATULATIONS TO ALL all on the excellent season. It was our largest middle school turnout in over a decade and we hope to keep building on this momentum for years to come. 

Zach and Sam push the pace. Excellent teamwork lions!

MIDDLE SCHOOL GIRLS/BOYS  - 1.5mi. Both middle school teams finished in 1st place. Omak was second. This was the fastest race of the year for many, with the one exception being the questionably fast course at Mason two weeks back. 

*Personal Record pace

Just like last weekend in Kettle Falls, Israel Escamillo from Omak went out fast. As a season-ending experiment, Emerson tried to hang… but its not quite there yet no matter the valiant effort. We’ll throw some leg-speed 200’s into the mix next year and see what happens. The high school distance is longer, so endurance will factor a little more in the coming years as well. Novie and Walker, as they have all year, drove each other to fast, consistent, times and their front-runner experience will serve them well in 2015. Gretta, Logan, and Peter continued to demonstrate the form and race patience that have guided them all year. A great first season again for all, and we look forward to having Peter and Emerson both on the high school team next year. Even with a great race at Manson, Icel ran even faster today. She out-kicked the arm-sling-wearing Lazo G. at the line but its great seeing teammates work together all the way to the finish. Zach, Sam and Sage form the next trio of 8th graders that will hopefully be back for the high school experience. Sage’s races got stronger all year, and her finishing kick once again proved the difference in a battle to the line with 7th grader Ian Dornfeld. Zach’s experience and and Sam’s persistence have made these two an excellent match in recent races, and it was great having Sam out for his first year of XC. Flagging just a bit in the heat of the afternoon, Ian couldn’t quite hold off the late-charging Sage. His improvement first race to last was impressive and his presence in the group seems to be an important part of keeping things fun. Larkin and Shay dealt admirably with the heat as Larkin cracked 9 min pace for only the second time and Shay once again demonstrated a strong finishing kick that will only get longer and start earlier in the coming years. 

Congrats again to all and thank you so much for all of your hard work, respect for your teammates, and willingness to get out there and run!

And though they haven't gotten much mention on the blog... a new crop of  Liberty Bell middle school racers is already on the move. With eight to nine 6th graders running a few days a week this fall, expect another speedy squad of harriers to toe the middle school at a race near you in 2015.

*****

Liberty Bell XC

Location: Lake Chelan State Park - Chelan, WA               Date: 10.7.14

Distance: 2.25mi     Conditions: 79 degrees. Shady. A few tough hills. Multiple loops.  

Comments: Solid races that felt harder than expected. Just two restful days removed from Kettle Falls, it is no surprise that this did not feel fresh. Competition is the name of the game, and we did so again despite less than willing legs. 

That being said, official results were never posted for this race and my notes are incomplete enough that I'll hold off on any reporting of my own. Stay tuned for better info in the weeks ahead :)

CAN-AM Race Report - 10.4.14

Liberty Bell High School Boys: 3rd place at the 2014 Can-Am XC Invite -- a position shared by both Liberty Bell middle school teams (boys and girls) as well. 

Liberty Bell XC

Location: Lake Roosevelt Rec. Area - Kettle Falls, WA               Date: 10.4.14

Distance: 1.5mi/5km     Conditions: 65 degrees. Sunny. 100-150m sandy beach!

Comments: A true XC course with several different loops and slightly rolling terrain. The biggest challenge is a 100-150m stretch of very soft sand - run twice by the HS and once by the MS. Another shorter and somewhat firmer 25m “beach” occurs both early and late in the race for both divisions. 

MIDDLE SCHOOL GIRLS  - 1.5mi. 85 pts. 3rd place!

Team efforts defined our races this weekend and it started early with another excellent race for the Liberty Bell middle school girls. As they have all season long, Novie and Gretta found themselves leading the field at somewhere between 400-600m into the race. Typical as well, is the fact that each is poised and capable in this role. In taking early leads, they are holding firm in those positions and extend their margins start to finish. Icel had another nice race with a solid kick, and Sage had her most competitive race of the year. Her strong finish pushed her past at least 4-5 runners in the final 150m and with only 7 points separating Liberty Bell and Deer Park, those were valuable places indeed. Larkin Lucy raced hard as well over the final stretch from the swimming beach to the finish. In this exhausting stretch, while closing but not quite catching a small pack of runners ahead, she bravely held off the charge of several others in her wake. And finally, while ongoing knee problems kept Lucy Cole from running as planned, she cheered her teammates from the sidelines and will hopefully join us again in Omak on Tuesday 10/7. Admirable running from all, and middle school hardware for the trophy case. GRRR!

MIDDLE SCHOOL BOYS  - 1.5mi. 88 pts. 3rd place!

The boys middle school race offers just a slightly different scenario for what still equates to an excellent team finish. Emerson set his competitive sights early on eventual second place runner from Omak, Israel Escamilla. As it turns out, Israel goes out HARD, and he had fast company from Colville to share the load. Emerson’s valiant effort left him stuck in no-man’s land between the field and the front runners, but he ran admirably tough to hold on for 3rd. Walker Hall, savvy and patient - tough in a different way - hung back early and closed hard in the second half coming only seconds from catching Emerson at the line — and Logan continues to rock. With no Peter in the race, he chased Walker. 1:30 behind Walker in our first race of the year, he was 35 seconds back today - and its only 1.5 miles. Enough said! Liberty Bell placed three runners in the top 8 and had three across the line before any other team had two. Strong front running was then supported nicely by mid-pack races from Zach and Ian. The times for many middle school runners were slower than in previous races by 50-70 seconds (see sand in course description above). With times variable to terrain etc. it is strongly evident that Zach and Ian ran well based on their marginal difference of closer to 30 seconds instead. Nice work again to all, and once again, some middle school hardware for the trophy case!

VARSITY / JV GIRLS - 3.1mi.

First off, congratulations to Koharu for fighting through sore shins to run a race time quite comparable to last weekend’s at the Manson Invite. She relaxed, rallied, and raced, and we commend her for both the effort and for the eventual result. Very nice to see that first mile pace close to the over-all average of 7:57. On a tough course with uncertain beginnings, this was a solid performance. McKenzie is still learning her XC ropes but continues to improve. This was her first official 5k distance - but also her fastest 2mi split of the season. Fitness and form will come together over the next three weeks for her best performances of the year — with much of that improvement coming over a stronger last mile. 

VARSITY / JV BOYS - 3.1mi. 143 pts. 3rd place!

And finally again, the high school boys. For several weeks now we’ve talked about Can-AM as the first true benchmark for LBHS XC. With just a few more weeks until the Championship phase of League/District/State, WE - ARE - ON - IT! Finally a true 5k race and almost everyone rose to the occasion with their best paces of the season. Runners in this race from comparable 2B schools like Republic and St. George had logged 5ks 30-40 seconds faster at earlier points this season - but where course terrain (and times) can change, races are won in the places at the finish. We raced faster today (we are adapting to stress), we moved up start to finish (we are smart), AND we passed some serious numbers where it can really count at the finish line (we are tough). You can’t ask for more — especially on a course with leg sapping sand in the final 800m. Uhg! Ben, great job being patient with the crowded start and excellent movement to challenge Duncan for 2nd. He won this round, but you are headed headed in the right direction. “Shoeless Joe (Josiah)” Klemmeck — who it should be mentioned raced the last mile with ONLY ONE SHOE!!! - had is best race of a 2-year XC career, and is now competing for podium spots with his first-ever sub-18min 5k. He also CRUSHED IT in the final kick to the line - leading a pack of 4-5 runners separated by a mere 1.5 seconds. Willy maintains his steady progress into championship-season form, and finished the course over a minute faster than he did in 2012. In doing so, he led Eli to another excellent mid-season race. Be confident Eli, in your own ability to run a sub-18 minute effort in November. You are right on Willy’s heels and he will get you there. Garrett - “the Flash” - Palm whose finish line sprint (passing 7-8 runners in the final 150m) was the best on the day did an equally stellar job of sharing the earlier 4850m with teammate Emmett Fink. As seniors and accomplished athletes it shouldn’t surprise - but as first-year xc runners your ability to work as a group continues to impress. Carter, you did a great job of staying close to the Garrett/Emmet train, and in doing so (on a slower course) logged your second fastest 5k ever. Trent, congrats on your first official 5k - remarkably hand-in-hand with your fastest pace of the year and your first time cracking the 7min pace mark. Geza and Tim, get that homework turned in so that we can see you back in action next weekend. We want you guys to realize the benefits of the hours spent running and we missed not having you on the award stand with the team. School comes first, so take care of business and then we can have some fun. 

Ben moves into 4th position just before the 2mi.

Athletes of the Week: Eli Nielsen & Logan Hall

Each week we acknowledge a student-athlete that has exemplified excellence on the team -- the student's practice ethic, general conduct, and overall contributions to the team are as much a part of this recognition as any recent race performance.

In this past week, high school athlete Eli Nielsen (photo coming soon!) earns that honor for both his racing guts and his continually excellent attitude while dealing with a nagging knee pain. Still growing in the sport and with much untapped potential after his standout 8th grade year, it was great to see this 9th grader willing to risk a strong move in the middle of last weekend's race. It would have been easy to sit comfortably with his group, but Eli made a little extra push in the 2nd mile plan and it paid off with his best time of the year. Great job Eli!

On the junior high side of things, Logan Hall earns recognition for a similar experiment at Manson -- pushing himself to keep Peter in his sights -- and succeeding in fine fashion to push his pace nearly 40sec. per mile faster than ever before. It is also obvious that Logan is loving his first year of XC -- and we're excited for that as well. And finally, when he can't join us he's done a really great job of letting us know. Things come up, family plans, illness etc. and your coaches totally understand, but its incredibly helpful when these various hiccups can be brought up and discussed in advance. Thanks  Logan!

Logan Hall - eating up the turf in a furious kick at Wenatchee. GREAT knee drive and relaxed/fast arms!

Manson Invite - 9.27.14

Liberty Bell XC

Location: Mill Bay Casino - Manson, WA               Date: 9.27.14

Distance: 1.4mi/2.75mi     Conditions: NICE! 60-65 degrees. Sunny. A fast first mile — we think!

Comments: Every course is different… and the “5k” course at Manson’s Mill Bay Casio was different enough that we’ll actually call it 2.75 miles. By that same measure, the middle school ran closer to their intended distance in logging a single 1.4mi loop. In either case, it was a fun and challenging course with several nice hills and a variety of twists and turns. 

MIDDLE SCHOOL GIRLS/BOYS  - 1.4mi. Middle school runners raced together. Official results and therefore official places were not available, but all of our girls and five of our boys placed in the top ten by gender.

Craig captured the finish times above that should be very close. While the original 1mi mark seemed wrong enough that we didn’t bother recording times, Liberty Bell once again showed great poise and promise throughout the distance. Logan Hall, as our 5th runner over all and 4th boy gets special notice for upping his game in a major way. Last week he went out faster than ever before, and this week his did it again! In rising to this personal challenge, he not only kept Peter in sight, but ended up just 3 seconds behind (28 seconds closer than last week!) and NOT because Peter was having a bad race or has been slowing down. Emerson, Novie, Walker and Peter, with Logan close behind took the top five spots in this inaugural Manson Invitational and each raced with patience and grit worthy of their enthusiasm for the sport. Walker, good job in overcoming the pre-race nerves, and a great first race back from being sick. Lazo, in a more solo effort running between packs of teammates, was also impressive. His 6:43 pace is his quickest XC pace in any effort of the last two years, and he raced well against the field as our 5th runner in the top 10 of the boys competition and the 11th runner over all. Icel, Zach, Sam and Ian, worked impressively as a group through the entire race and, led by Icel’s kick, were a wall of green at the finish line with only 2 seconds difference shared amongst the four. In this scenario as well, Zach and Ian both overcame the intimidation of a faster start, and used that early momentum (AND the company of the group) to notch season-best paces of their own. At 8:04 for her own pacing efforts, Sage Borgias was rolling as well. She dropped nearly 25 seconds per mile from the race in Wenatchee, and will no doubt be dropping below the 8 min threshold very soon. In their second and third races respectively, Larkin and Shay duked it out over the last 400m of the race. Shay’s extra race experience and final kick gave him the nod at the line, but Larkin did the lion’s share of pace work and her kick will develop with another race or two of practice. Watch out!

Larkin, Sage, Icel, and Novie take the podium at the inaugural Manson Invite!

VARSITY / JV GIRLS - 2.75mi.

After missing Wenatchee last weekend, both Koharu and McKenzie improved upon earlier efforts with their Manson performances as well. Koharu - nice work in breaking up the Tonasket pack and in getting yourself a little closer to Letty from Bridgeport. Stronger on the hills today for sure and keep thinking about a good tempo on the flatter sections of the course. Your form held together better today with less heat, and you had a good and decisive kick off of that final turn to the finish. McKenzie, another race and another lesson in the “sometimes” painful longer distances. Good form as well at the finish - especially with your lower legs hurting. It was not apparent in your stride and you drove well with your arms to the line. The lungs will get their soon and you will see your times drop even further in the next several races. 

With four runners in the top 10 and some great tactical running throughout, it was a trophy-style Manson debut by the Liberty Bell high school harriers.

VARSITY / JV BOYS - 2.75mi. 1st place team 38pts.

Lots of blue at the front to start, but those tables would turn in the second mile. A great early pack of lions.

Approaching Saturday’s race like a long workout with a hard second mile, the high school boys executed well. Pacing and then racing - they still came away with 4 runners in the top 10, 6 in the top 14, and 38pts for the team victory and some additional hardware for the trophy case. Everyone moved well from the 1st mile to the 2nd, and with rare exception we either held position or continued to move up over the final mile of the race. Eli Nielsen gets a nod here for his gutsy mid-race push to bridge the gap from Garrett-Emmet up to nearly catching Willy at the finish. Admittedly a little uncertain about his move — but not wanting to be caught again after making it - he locked his sights on Willy and pulled well within striking distance in the final kick. This is commendable for both the challenge and the success of his experiment. These mid-season races are a good time to test your limits and to learn valuable lessons (good and bad) for the championship part of the season. In concert with Eli’s effort, the group running by Garret-Emmet-Eli, Willy-Joe — and on this weekend - Carter-Tim, continues to impress. Whether we help to hold each other in check or assist with pushing the pace at crucial times in the race, our connectivity as teammates this year is a definite asset. Tim, for example, helped Carter to a much stronger second mile, Joe and Willy pushed each other to a much stronger 2nd mile than might have been possible on their own, and Garrett-Emmet not only helped each other, but also set a good stage for Eli’s successful experiment by keeping things under control at the start. Geza and Ben each ran excellent, if slightly more individual races of their own. For Ben, things looked fresher and lighter. Good for a strong acceleration in that tougher 2nd mile with hills and also noticeable in pulling away from Oren over the final climb and finish. And Geza nailed it with his pacing and toughness over the last 2 miles to record his first ever sub-seven minute average. 

Thanks again to all of the parents who made their way down to Manson. Its always great to have a few fans lining the finish area, and we look forward to seeing new faces on both the starting line and the cheering section at the meet this week in Kettle Falls!

Somewhere in the first 400m, Ben sits patiently per the plan.

Photo Collage - Asotin & Wenatchee

Wenatchee Race Report - 9.20.14

Gretta kicks it in!

Liberty Bell XC
Location: Walla Walla Point Park - Wenatchee, WA               Date: 9.20.14
Distance: 1.5mi/3mi Conditions: HOT AGAIN! 80-88+ degrees. Sunny. Light breeze. 

Comments: Another warm one, and our third race in eight days. At 3 miles this was also our longest race so far on the high school side, so we would expect to see the average pace at least a little slower than our Bridgeport efforts from Tuesday afternoon. Down in numbers as well, due to a rash of colds and few prior family commitments, we faced a variety of top notch programs (from 4As Wenatchee and Central Valley to defending 1A State Champions, Medical Lake) and had yet another solid effort that will translate to even better things against league and district competition later in the fall.

Of special note was out first ever 6th grade participation by Liv Aspholm and Lindsay Worrell of Methow Valley Elementary. Liv cruised patiently in second place of the combined 6th grade boys/girls race until sensing the finish and putting on a surge for first. The surge played out just a little early, but she still managed to secure a first place finish in a time of 6:41. Lindsay had an excellent and instructive xc debut as well, but a fast (adrenaline infused!) first 800m may have cost her a bit of wind on the final stretch. Even still she finished 7th over all and 5th among the girls in a time of 7 minutes 58 seconds.

MIDDLE SCHOOL GIRLS - 1.5mi. Still rockin’ it even without a full team this week!

Novie and Gretta once again led a solid field of middle school girls, and looked impressive in taking over first and second position at about 800m. A strong finishing kick from both runners is also good to see even without any immediate competition for the line. Icel again, still relatively new to the sport, had an easy stride and makes good use of her arms to drive the pace. Our reigning middle school athlete of the week, she is an excellent teammate and her enthusiasm is contagious. And finally, Sage Borgias, running through the aches and pains (shin splints!) of the early racing season, had her most competitive race to date with a strong and intentional acceleration in the first half. Her opening 8:15 mile is 30 seconds faster than her race last weekend, and soon enough she will hold that and faster to the finish. 

A colorful start to the middle school boys race.

MIDDLE SCHOOL BOYS - 1.5mi. 2nd place team

Emerson is confident but patient, Peter is cruising on relaxed strength, and Logan floats loose and limber as he moves through the field. Three different styles, but each working well for these middle school runners. With a faster field from larger schools, Emerson did well to run at the front and not go too hard too early. Peter caught the tail end of Emerson’s chase pack and stayed tough until a final surge at the finish moved him one place higher in the over all standings. Also working well, and notable for Logan as well as Sam and Ian, is the learning curve of “pace”. Each of these runners has a better sense of their ability to race than they did a 8 days ago in Asotin — and each of them rose to that challenge by starting at least 20-60 seconds faster in the opening mile.To a runner, they each finished with average paces 20-25 seconds faster per mile and in many ways these were some of our most impressive races of the day!

JV BOYS - 3mi.

At just about any point in a race, Tim is looking strong. In another week or two, the 6:08 opening mile is going to average closer to 6:20 for the race rather than the 6:50 for today, and things are headed in an excellent direction. Trent and Geza as well continue to run well-intentioned and strategic races. Yes, overall paces slipped a bit as they did for everyone else, but Trent’s steady rise of nearly 20 spots is a HUGE positive, and Geza ran a gutsy race until the final 800m or so where be was unable to accelerate with much gusto to the finish.

VARSITY BOYS - 3mi. 8th place

With both JV and Varsity races, the biggest positive was our move up through the field from the first mile to the last. We ran within our current abilities and did not crash n’ burn. A big week of racing and the longest race of the year thus far took an expected toll for some in that final kick to the finish, but even still we had some gutsy efforts down the stretch. Ben, be patient with yourself. Your legs will catch up to your innate ability to compete in the next few weeks, and you are running tactically smart which is great to see. Joe, this was a solid effort on your part and you are still strides ahead of your standing at this point last season. Remember to KICK hard at that finish even if it feels like you are relatively by yourself. You are always racing the clock and no doubt there is always someone behind you who is going to try and make a late move. Very good to see you back in front of Sam Thomas from Manson though. Curious to know if you were conscious of him on the course? Willy, an even bigger phase of adapting to racing/training stress for you with the lingering head cold. You are getting better and your times will drop accordingly. Even still, you summoned an excellent kick on the final hill. Emmett, another great race for you being so new to the distances and the near 20 minute race pace efforts! A great job pacing Carter through the early part of the race and a gutsy finish as well. And Carter, these races can hurt. Fact of life. The gazelle in you sprang back to life in the final hill so we know it can run a little more freely through that hardest 2-2.75mi. Good as well to see you a little ahead of your time on this course from last season and you clearly worked hard to stay with Emmett over that final mile.

Emerson, Strong to the finish!

Bridgeport Race Report - 9.16.14

Liberty Bell XC

Location: Bridgeport State Park — Golf Course. Date: 9.16.14

Distance: 2.25mi/1500m Conditions: HOT! 80-85+ degrees. Sunny. Dry. A few rolling hills. Fast and firm, but fairly challenging. 

Comments: Following Asotin with a somewhat flatter and faster Bridgeport course, our results were consistent to form - with a few recognized adjustments - and offered a good preview of important district/regional HS competition for later in the season. It was INDEED a little warm — and while we did a decent job of hydrating - this is an important consideration as we transition over to true fall XC temperatures in Oct. and Nov. It will be warmer again this weekend, but perhaps not quite as hot. 

MIDDLE SCHOOL BOYS/GIRLS - No team scores announced - but we scored 17! Boys and girls ran together. 1500m.

ATHLETE 1500 PACE PLACE OVERALL

Emerson Worrell 5:35         5:59* 1

Walker Hall 5:41 6:06* 2

Novie McCabe         5:42         6:07* 3

Peter Aspholm 5:44         6:09* 4

Gretta Shultz 6:02         6:28* 7

Logan Hall 6:18         6:46* 8

Icel Sukavoty 6:53         7:23* 14

Lucy Cole 7:04         7:35* 16

Zach Strong 7:06         7:36* 18

Sam Neitlich 7:09         7:40* 22

Ian Dornfeld 7:48    8:22* 25

Sage Borgias 8:16         8:52** 26

Larkin Lucy 8:25         9:02         27

Shay Crandall 8:45         9:23* 29

No matter how flat and fast the golf course, XC miles are never quite as quick as running on the track. Even so, mile paces in this race were close (and in some cases faster) than our track time trial three weeks earlier. The team is adapting to race pace efforts. Peter Aspholm and Larkin Lucy in particular, are seeing notable improvements with more relaxed form and active arms setting the rhythm for their stride — and everyone is getting good practice at parsing their efforts out over the entire course. Sage Borgias, holding back a bit due to dental work on Monday, did a great job of pacing Shay to his faster goals for the day. Shay started a bit harder than last week and stayed strong to the end. After leading Shay out the gates, Sage finished with more snap in her stride and will be ready to run at fuller effort again this weekend in Wenatchee. Emerson, more patient with his first 500m, finished strong with Walker and Novie both closing hard in the final meters of the race. Stay tall to the finish, Emerson, even when you’re tired. Walker’s leadership with sprint drills/excels at the start line has been very helpful and it is great to see the whole team going through this routine like a bunch of pros! 

Novie, Gretta, and Icel, all picked up right where they left off on Saturday - confident and strong throughout. Impressive for three runners new to the xc format, and exciting to see. In a longer race again this weekend their strengths will pay dividends at the end. And Logan as well - with solid, patient starts - will have even more room to move up in the later stages of the race. 

Zach, Sam and Ian rounded out our middle school boys - each with improved efforts of their own. Zach and Sam have some good potential for pacing each other and it will be good to try that soon. Sam gets out strong and Zach finishes well. By running together, they can push and pull a little bit to urge each other on though the middle of the race - and Ian, once he gets the ankle/arches feeling good and loose, should not be far behind.

Lucy’s knees will be getting a break from competition this weekend. Smooth and easy at the start, the hilly middle took its toll, and we’ll look forward to having her back rested and ready when they feel a little better. 

Cross Country is FUN!

VARSITY GIRLS

ATHLETE       MILE      2 MILE FINISH PACE PLACE

Koharu Yonebayashi 7:13  16:27 18:35 8:16 3 > 8

A hard first mile and a sore knee caught Koharu just a bit off guard. Coach Erik takes some “credit” (with apologies) for the hard start after pointing out the Tonasket team as a good mark for Koharu’s efforts on the day. While this WILL hold true over the course of the season, the strong Tonasket pack will need to be broken down into individual athletes to give Koharu a better sense of progress as the season move forward. The girls from Entiat and Pateros very nicely introduced themselves to Koharu at the start. Lots of small varsity girls teams in the league, and its pretty cool to see the kids reaching out to say hello. 

Even when it hurts... Koharu striding out. Pushing the pace at the mile. 

VARSITY BOYS - 1st place. 37pts

Ben Klemmeck 5:12     11:06 12:31 5:33* 1 > 1

Josiah Klemmeck 5:35     12:04 13:27 5:59         5 > 6

Willy Duguay 5:54     12:10 13:33 6:01* 10 > 7

Garrett Palm 6:11     12:44 13:58 6:12* 15 > 10 

Eli Nielsen 6:11     12:43 13:58 6:12* 16 > 11

Emmet Fink 6:11     12:44 14:14 6:20         17 > 12

Carter Dornfeld 5:58     13:10 14:39 6:31* 15 > 14

Tim Haley 6:12     13:35 14:51 6:36* 18 > 16

Trent Skelton 6:50     14:32 16:06 7:09          31 > 29

Geza Sukavoty 6:50     14:32 16:11 7:12          32 > 30

With just two days between races we wouldn’t expect dramatic changes to pace etc. but hotter temps and a generally faster first mile were notable factors for sure. Overall pace improvements are marked* above, but the changes were small and relative consistency is great while we work on fitness, racing form, and tactics. 

Emmett Fink logged his first race of the season and was a strong teammate for Garrett and Eli in a trio that will turn heads in the later part of the season. Strong pack running this early is excellent. Moving 3 kids up 5 total places from mile one to the finish means 15 fewer points in your team score. Great, patient work by all. It will be a challenge that pays big dividends if these kids can keep track of each other again in the larger Wenatchee field this weekend. Talk. Keep yours heads up, and continue to help each other out. 

Running from the front relatively early, Ben recovered well from a 5:13 opening mile. While unexpectedly chasing Oats from Lake Roosevelt, he made good adjustments to the pre-race plan and finished strong.  A very well-paced race for Willy, with Joe getting out perhaps a little strong but holding very tough to both his efforts and his ethics. Notable for all are the solid performances of Oats, Cox, Thomas, and Swanson. A little more strength to the field will only serve us well at the end of the season, and competing with these kids will be important measures for Joe and Willy in the next few races with similar teams.

Carter and Tim are running close at the end, but have entirely different races. Still a little fast at the start for Carter and it hurts the most at 1.5-2mi. A better finish with less early push. Solid again from Tim with a GREAT extended kick at the end. Spread that effort a little more throughout the race. Would like to see you try running with a teammate. Maybe Carter? Garrett? this weekend. 

And finally, Trent and Geza cont. to impress with another solid race around the 7min pacing mark. Both will dip below that line in the coming weeks. Trent, a good job staying loose and fast at the end. And Geza, your acceleration into the finish was noted as well. Dig deep and start that kick a little earlier in Wenatchee.

And keeping it loose is key. Good to see smiles at the Bridgeport start.