Liberty Bell XC - Manson Invitational
Location: Lake Osoyoos State Park, Oroville, WA
Date: 10.14.16
Distance: 1.5mi Junior High - 3.1mi High School Conditions: A beautiful setting on Lake Osoyoos with a storm brewing (but the rain held off!). The course included grass, some beachfront, some campground pavement, and a few steep ups and a long down. Boys and girls ran together for junior high.
GIRLS JUNIOR HIGH -- (35 total finishers). We are so sorry! We've been in communication with the meet hosts and somehow or another (we can't figure out how?), they don't have finish times for the girls junior high. This is such a bummer because so many of you ran super great. For sure, you all won the girls junior high team title! Congratulations! We've got one race to go -- the League Championships at HOME! It's going to be amazing!
Liv -- 1st place
Another awesome push from beginning to end. You raced the boys around you well and you definitely made sure you got out into good running space early on. With a little taper and rest this week you should find your legs have even more to kick in at the end and we bet you'll feel ready to go! Don't be afraid to rest a bit this week! (As for a guess on a time, you finished near Zane, who was clocked at 8:56).
Jori -- 2nd place
Nice job being patient at the start through the sand and then finding your next gear through the flats. You ran the long downhill really well -- nice open stride -- and you found yet another gear in the last 100 meters. Nicely done. (As a guess for a time, it looks in our photos like you were close behind a Tonasket boy who was timed in at 9:26).
Keeley -- 4th place
You did a terrific job fighting through the middle of the race. Great job on the two ups and a really spectacular last downhill. Next week with a little more rest, you, too, will have more in your legs for the last sprint to the line. Loved seeing your determination and grit. (As a guess for a time, you were near Jori -- see above) and a bit ahead of David in at 9:40).
Lindsay -- 7th place
You were out quick and especially with the sand, that might have taken a little more out of your legs than you might have wished. You are a determined fighter, though, and you kept it all together. When we do some fast intervals this week, let's be sure you focus on standing tall and that will help drive your legs. Enjoy a taper this week and look forward to fresh legs on Saturday! (As a guess for a time, in some photos near the finish you are near a boy from Omak who ran 10:06).
Stephanie -- 8th place
Another terrific race--congratulations. You are truly getting better every week. We love how you had the confidence to go out a little harder this week and it paid off. What an excellent season you have had--and we are certain you will only keep getting better and better next year, too! (As a guess for a time, you were right near Aidan who was clocked in at 10:12).
Eva -- 10th place
You sure were giving it your all there in the last 200 meters. Earlier in the race, it looked like you were struggling to find your rhythm. Remember to keep your eyes up, looking ahead and where you want to be, and to keep those thoughts in your head positive. You can do this! (As a guess for a time, you were somewhere behind Aidan at 10:12 and in front of Eli at 11:16).
Mariah - 14th place
We're glad to have you back and racing. It's always a little hard to get into the feel of racing again after a few races off, so chalk this one up to your transition back to it and know you will feel better this coming Saturday. We noticed in some photos that when you are working really hard and probably feeling a bit fatigued, your shoulders come up -- so this week remind yourself to relax your shoulders and you'll have more energy to put to your legs! (As a guess for a time, you were somewhere near Eli, who clocked in at 11:16).
Elke - 16th place
Terrific race, Elke. You were flying there at the end and especially on that long last downhill. We have some awesome photos of your kick that show you are driving your knees up and using your arms straight back -- that's the secret to why you were moving so fast. Wish we had an exact time for you, because we suspect this was one of your best races. We can't wait to see what you'll unleash this Saturday at home! (As a guess for a time, you were right near Eli, who clocked in at 11:16).
Anja -- 18th place
Some races just don't go the way you plan. That's ok. That sand at the beginning seemed to just take it right out of your legs -- but you persevered and you had a monster kick. So, good for you for finding a way to keep your head in the race. This is part of racing -- learning to adjust when the start doesn't go as we wish. We'll do some resting and quick things this week and you'll be fired up and ready to tackle it on Saturday! (As a guess for a time, you were a bit behind Eli, who clocked in at 11:16).
Lena -- 19th place
Looks like a side stitch got you there at the end -- that's never fun. Remember to run tall and give your torso plenty of lung space and to keep the breathing calm and relaxed. You looked in control through the first half of the race -- so build on that positive and take it with you into your last race of the season on Saturday. (As a guess for a time, you were right near Anja--see above).
Payten -- 20th place
Another solid effort out there. You do a nice job of finding a rhythm and staying steady. This week, since it's the last race of the season, we'd like you to go just a little bit crazy every once in a while and try some surges--see if you can change your gears more often. You've got plenty of endurance and we know you have speed (we've seen you on your build ups), so let's finish the season by putting those together. It will be amazing! (As a guess for a time, you were near Lena and Anja -- see above).
Stella - 25th place
You looked super determined from the start and you literally attacked that sand stretch. You ran a terrific last 300 meters and really used your arms to drive your legs. You can go into Saturday's championships knowing you are getting faster and hopefully feeling really proud of the pretty incredible journey you've been on this season. Quite a transformation into a racing runner! (As a guess for a time, you were a bit behind Payten - see above).
JR. HIGH BOYS — A clean sweep of the first 4 spots for LB Junior High and the boys easily won the meet over Omak 15 to 49. Mason was there, but isn’t in the results… but stay tuned for accurate and complete coverage of the final race at home this weekend!
Travis: 8:15, 1st place, 5:30 pace
Not quite into Eli’s 8:05 territory, but a great race Travis :) Good to see you and Bode running step-by-step and through I didn’t see the finish I would love to know a little more about how it played out. One more race to wrap it up and it’ll be fast and fun with the hometown crowd!
Bodie: 8:20, 2nd place, 5:33 pace
Another gusty race Bode and a good example of having strong teammates to push you through a race. You were also very much in the “Eli” ballpark for an 8th grade performance at Oroville, and there are good things indeed ahead for LBHS XC next year!
Ian: 8:38, 3rd place, 5:45 pace
Like Dusty’s shadow until the final part of the race, and again like Bode and Travis its so great to have teammates running close and strong. Every race is different, but you were 20 sec. faster than our race in Idaho and things are looking good. Steady and quick to start and pick a spot near the McCabe sculpture this week to start ramping things up for the finish.
Dusty: 8:39, 4th place, 5:45 pace
Some back n’ fourth with Ian and this is a good thing for the team. Great pace setting early and strong/tall form on the hills mid-race. A little finishing speed and rest this week and you’ll be ready to wrap up the season in style.
Zane: 8:56, 5th place, 5:57 pace
Zane, I was too far away to see the final kick to the finish, but you looked better (taller with quicker turnover) then anyone around you entering the final 200m onto the grass and along the parking lot. Awesome, patient racing. You stayed connected to the front part of the race and finished really strong for an excellent day!
Andrew: 9:07, 6th place, 6:05 pace
Our home course isn’t fast, but with some final speed and rest this week you should be ready to give that 9 minute mark another go. Stay tight again to Zane and the Manson boys from the start. Liv will be in a different race, so keep an eye towards Dusty and Ian as well as the pace goes out. Don’t run with them per se, but keep yourself back with just enough distance to be mentally connected.
David: 9:40, 13th place, 6:27 pace
The BEST photo of race with a super muddy knee — and “that’s XC weather” is the phrase that comes to mind. The aggressive start on the beach this week may have sapped your legs just a little bit for the middle of the race. A different story this weekend at home and the opening flat and downhill mile should get you out strong and into the early mix. Think back to Manson for your starting position relative to teammates and let’s wrap things up with another 9:40 or faster effort with a friendly crowd!
Liv -- 1st place
Another awesome push from beginning to end. You raced the boys around you well and you definitely made sure you got out into good running space early on. With a little taper and rest this week you should find your legs have even more to kick in at the end and we bet you'll feel ready to go! Don't be afraid to rest a bit this week! (As for a guess on a time, you finished near Zane, who was clocked at 8:56).
Jori -- 2nd place
Nice job being patient at the start through the sand and then finding your next gear through the flats. You ran the long downhill really well -- nice open stride -- and you found yet another gear in the last 100 meters. Nicely done. (As a guess for a time, it looks in our photos like you were close behind a Tonasket boy who was timed in at 9:26).
Keeley -- 4th place
You did a terrific job fighting through the middle of the race. Great job on the two ups and a really spectacular last downhill. Next week with a little more rest, you, too, will have more in your legs for the last sprint to the line. Loved seeing your determination and grit. (As a guess for a time, you were near Jori -- see above) and a bit ahead of David in at 9:40).
Lindsay -- 7th place
You were out quick and especially with the sand, that might have taken a little more out of your legs than you might have wished. You are a determined fighter, though, and you kept it all together. When we do some fast intervals this week, let's be sure you focus on standing tall and that will help drive your legs. Enjoy a taper this week and look forward to fresh legs on Saturday! (As a guess for a time, in some photos near the finish you are near a boy from Omak who ran 10:06).
Stephanie -- 8th place
Another terrific race--congratulations. You are truly getting better every week. We love how you had the confidence to go out a little harder this week and it paid off. What an excellent season you have had--and we are certain you will only keep getting better and better next year, too! (As a guess for a time, you were right near Aidan who was clocked in at 10:12).
Eva -- 10th place
You sure were giving it your all there in the last 200 meters. Earlier in the race, it looked like you were struggling to find your rhythm. Remember to keep your eyes up, looking ahead and where you want to be, and to keep those thoughts in your head positive. You can do this! (As a guess for a time, you were somewhere behind Aidan at 10:12 and in front of Eli at 11:16).
Mariah - 14th place
We're glad to have you back and racing. It's always a little hard to get into the feel of racing again after a few races off, so chalk this one up to your transition back to it and know you will feel better this coming Saturday. We noticed in some photos that when you are working really hard and probably feeling a bit fatigued, your shoulders come up -- so this week remind yourself to relax your shoulders and you'll have more energy to put to your legs! (As a guess for a time, you were somewhere near Eli, who clocked in at 11:16).
Elke - 16th place
Terrific race, Elke. You were flying there at the end and especially on that long last downhill. We have some awesome photos of your kick that show you are driving your knees up and using your arms straight back -- that's the secret to why you were moving so fast. Wish we had an exact time for you, because we suspect this was one of your best races. We can't wait to see what you'll unleash this Saturday at home! (As a guess for a time, you were right near Eli, who clocked in at 11:16).
Anja -- 18th place
Some races just don't go the way you plan. That's ok. That sand at the beginning seemed to just take it right out of your legs -- but you persevered and you had a monster kick. So, good for you for finding a way to keep your head in the race. This is part of racing -- learning to adjust when the start doesn't go as we wish. We'll do some resting and quick things this week and you'll be fired up and ready to tackle it on Saturday! (As a guess for a time, you were a bit behind Eli, who clocked in at 11:16).
Lena -- 19th place
Looks like a side stitch got you there at the end -- that's never fun. Remember to run tall and give your torso plenty of lung space and to keep the breathing calm and relaxed. You looked in control through the first half of the race -- so build on that positive and take it with you into your last race of the season on Saturday. (As a guess for a time, you were right near Anja--see above).
Payten -- 20th place
Another solid effort out there. You do a nice job of finding a rhythm and staying steady. This week, since it's the last race of the season, we'd like you to go just a little bit crazy every once in a while and try some surges--see if you can change your gears more often. You've got plenty of endurance and we know you have speed (we've seen you on your build ups), so let's finish the season by putting those together. It will be amazing! (As a guess for a time, you were near Lena and Anja -- see above).
Stella - 25th place
You looked super determined from the start and you literally attacked that sand stretch. You ran a terrific last 300 meters and really used your arms to drive your legs. You can go into Saturday's championships knowing you are getting faster and hopefully feeling really proud of the pretty incredible journey you've been on this season. Quite a transformation into a racing runner! (As a guess for a time, you were a bit behind Payten - see above).
Travis: 8:15, 1st place, 5:30 pace
Not quite into Eli’s 8:05 territory, but a great race Travis :) Good to see you and Bode running step-by-step and through I didn’t see the finish I would love to know a little more about how it played out. One more race to wrap it up and it’ll be fast and fun with the hometown crowd!
Bodie: 8:20, 2nd place, 5:33 pace
Another gusty race Bode and a good example of having strong teammates to push you through a race. You were also very much in the “Eli” ballpark for an 8th grade performance at Oroville, and there are good things indeed ahead for LBHS XC next year!
Ian: 8:38, 3rd place, 5:45 pace
Like Dusty’s shadow until the final part of the race, and again like Bode and Travis its so great to have teammates running close and strong. Every race is different, but you were 20 sec. faster than our race in Idaho and things are looking good. Steady and quick to start and pick a spot near the McCabe sculpture this week to start ramping things up for the finish.
Dusty: 8:39, 4th place, 5:45 pace
Some back n’ fourth with Ian and this is a good thing for the team. Great pace setting early and strong/tall form on the hills mid-race. A little finishing speed and rest this week and you’ll be ready to wrap up the season in style.
Zane: 8:56, 5th place, 5:57 pace
Zane, I was too far away to see the final kick to the finish, but you looked better (taller with quicker turnover) then anyone around you entering the final 200m onto the grass and along the parking lot. Awesome, patient racing. You stayed connected to the front part of the race and finished really strong for an excellent day!
Andrew: 9:07, 6th place, 6:05 pace
Our home course isn’t fast, but with some final speed and rest this week you should be ready to give that 9 minute mark another go. Stay tight again to Zane and the Manson boys from the start. Liv will be in a different race, so keep an eye towards Dusty and Ian as well as the pace goes out. Don’t run with them per se, but keep yourself back with just enough distance to be mentally connected.
David: 9:40, 13th place, 6:27 pace
The BEST photo of race with a super muddy knee — and “that’s XC weather” is the phrase that comes to mind. The aggressive start on the beach this week may have sapped your legs just a little bit for the middle of the race. A different story this weekend at home and the opening flat and downhill mile should get you out strong and into the early mix. Think back to Manson for your starting position relative to teammates and let’s wrap things up with another 9:40 or faster effort with a friendly crowd!
Aidan: 10:12, 19th place, 6:48 pace
Its a different teammate ever week, but you once again raced solid start to end with a fine kick to finish it off. That was your 1.5mi PR by nearly 15 seconds and you are looking better in the later stages of the race each and every week.
Eli: 11:16, 29th place, 7:31 pace
ATHLETE OF THE WEEK honors well deserved! Almost 20 seconds faster then you first race of the year and you are looking stronger at the finish each and every week. No Elka in this week’s race for pacing help, but the boys around you from Omak and Tonasket will be back!
HIGH SCHOOL GIRLS -- (5K, 61 total finishers)
Well, that was a bit of a crazy situation -- with the top 4 leaders of the race (Gretta, 2 Colville runners and a Tonasket runner) going the wrong way about a mile and a half into the race. The course officials should have been there directing and it took quite an effort to get the runners back on track. But, despite this, you all rallied as a team and you still won -- by a lot! That says something about our depth for sure -- not to mention Gretta's grit for getting back into it. We've said from the beginning of the season that we have a great, tight pack and many of you will switch off with each other throughout the season. We want you to see that as your collective strength and hopefully you'll find great satisfaction in running with other young women who step up when you need them or who you are willing to step up for. That's a team--and why we are better than simply the sum of our parts. For the next three weeks, you are woven together -- one piece of strong, tough, Liberty Bell fabric. Wear that with pride.
Rivers: 20:30, 3rd place, 6:36 pace
Way to bust a move this week, Rivers! Awesome racing. One minute and three seconds faster than Twilight--that's huge! You went out hard and you looked confident the whole way. You stayed calm when the racers ahead of you went off course and you stayed in the groove the whole time. Bottle that feeling and know you can access it again in the next few weeks! Excellent!
Athena: 20:32, 4th place, 6:37 pace
You are so tough! That race did not unfold in a way that "works" for your running style. Right when you usually make your big moves, the chaos in front of you ensued (lead pack going the wrong way) and that made it hard to know who you were chasing. Great job working with your teammates, though, and your tight pack showed its power. You were right on your Twilight meet 5K time -- times which you did not get near last year until State. So you are consistently faster than last year and that will bode well as we enter the end of season taper and your legs feel sharper.
Icel: 21:05, 6th place, 6:47 pace
So great to see you feeling good out there. You made sure you were in the mix on this race early on and that made a big difference over last week. Nice job staying calm and cool throughout the whole race and for hanging tough with your teammates in the middle to latter half. You haven't even started a taper yet -- just wait. You are going to feel like superwoman!
Ava: 21:08, 7th place, 6:48 pace
16 seconds faster than Twilight -- that's awesome. Bet you got a lot of that in the first mile, too. You went out strong and confident and you STILL had enough for a really excellent hold-your-own kick. You should be feeling really good about this season and how it is shaping up leading into the various championship races. You are fast, confident, and not afraid of anything. Love it!!!
Lucy: 21:11, 9th place, 6:49 pace
Boom! Another Liberty Bell runner racing fast! 50 some seconds faster than Twilight -- that's crazy good! You did a nice job being patient at the start and that's the secret to your running success this season. Out strong but not crazy. Then you know you've got the speed to move it up. You did a terrific job of moving up earlier this race and that put you in a good mindset to be confident that you were having a good race. Nice Job--let's do that again.
Gretta: 21:12, 12th place * for probably something closer to 5500 meters or more!
Grit. That's the key takeaway from this race. You showed real character in fighting back into this one after the wrong turn. We know that took not only physical grit but a lot of emotional grit, too. Tuck that away in your mind for the next time you hit a hard patch in a race. You have grit. Thanks for being a good role model to all the other racers out there and fighting strong the whole way. ** HIGH SCHOOL ATHLETE OF THE WEEK **
Taya: 21:39, 21st place, 6:58 pace
40-some seconds faster than Twilight and under 7 minutes per mile overall pace are certainly notable and worthy of kudos! And, you were right behind Chelan's #3 and in front of their #4 like we talked about pre-race. You had to run a lot of this one alone -- something we'll keep working on, since it is always easier to race with someone else. But, nice job handling all that alone time and staying right in it. You will benefit from some tapering in the next few weeks and fresh legs will feel fast.
Sage: 28:06, 57th place, 9:03 pace
You looked relaxed and ready on the start line. Good job dealing with pre-race nerves. Not quite sure what happened in the race, though, as this performance is quite a bit off your usual pace. We'd love to hear any thoughts you have and if there are specific things you'd like to work on in the next few weeks to get you back in PR range, we'd love to help.
Special shout out to Zoey for supporting the team. Novie, we look forward to having you join the crew again on the starting line this week.
VARSITY BOYS -- Despite the announced meet score, we were actually 3rd with 86 points, just 5 points behind Moses Lake in 2nd and 13 points in front of Colville. Excited to add Brewster again to the mix this weekend at home, and I think that we will match up well to defend our League Champions title for the 6th consecutive year — or something like that! Spend a little time this week in thinking through our course with an eye towards racing rhythms and opportunities. It is, as you know narrow in spots with many turns and loops. Its not a fast course per se but you will know it better than anyone. Be smart and race tough in that final mile past the biathlon range and into garden loops!
Eli: 16:50, 4th place, 5:17 mile, 5:25 pace
Glad to hear you having mid-race revelations about your stride and feeling like you were moving well with wide open ground. The State meet will present you with similar opportunities to race this way and I think that we should see something of the same at Districts with Daniel Ness from DeSales and again with Hunter and Garrett. Sharpening and speed over the next few weeks. Please be sure to make rest and recovery important in the final two weekends!
Walker: 17:50.2, 17th place, 5:34 mile, 5:44 pace
Another solid race, and despite your feeling slightly “off” it’s great to see another sub-18 effort in the countdown to season’s end. In two weeks at Districts the name for your brain is Max Vandersloot from DeSales. He was about 5 sec in front of your at Twilight. You’ll be in the mix again with chasing Edgar from Brewster and Heriberto from Manson this weekend. Keep that early pace and mid-race toughness and be mindful of a little extra weekend rest!
Emerson: 17:50.4, 18th place, 5:37 mile, 5:44 pace
Good work out there and nice to see things feeling pretty strong throughout the race. You were likely hunting Walker out there more than anyone from Tonasket etc. but if that’s working then we’ll take it :) Please keep a little extra rest in mind for the week after Leagues and start to visualize yourself a State meet similar to race like this one and Twilight!
Wes: 18:16, 23rd place, 5:27 mile, 5:52 pace
A little labored from the start but you’re still perhaps in recovery and reset mode from a few days on the couch. Keep your head in a positive place and let’s hit some workouts well in the next two weeks to get back on rhythm for racing. You finally have a little glimpse of the League/District competition… and you will get an even better one this week at home.
Peter: 18:17, 24th place, 5:48 mile, 5:53 pace
Its all there Peter and you are even racing well on tired legs. You’ve got an extra break of sorts coming up in two weeks, and I can’t wait to see you looking peppy and fresh in the final week of the season. Well done again in moving up by staying steady through the middle to end of the race. A little speed and turnover work this week to get you set for an 18:10 or better type performance at the end of the year!
Cade: 18:22, 28th place, 5:55 pace
Understood that this is not yet where you want to be, but as your best 5k of 2016 and your second best to State ’15 it is heading in the right direction. You looked great in the workout on Tuesday, but surprised a bit by getting right up in the Walker/Emerson mix early in this one. I think that these initial mile splits are artificially fast — but probably ballpark for what to expect in November. Keep intent upon the positive and know that you are strong. The speed work with rest over the next two weeks will hedge against the system “shock” of that first mile. Base will carry you into the finish. Oh, and we put 6 in front of Tonasket’s 3rd this week so good stuff!
Carter: 18:28, 33rd place, 5:44 mile, 5:57 pace
Steady is the name of the game for you so far this year Cater, and that is GREAT! With a little taper coming soon I’m excited to see what you can do to finish up the season. A minute faster than Oroville 2014 and this was longer. 3rd time under 19. No races over 20. Four years of experience and training age is a valuable thing. Get excited about taking your team back to State with a legit shot at the podium when we put it all together!
JV HIGH SCHOOL BOYS — 52 total boys in the race with six scoring teams. We were the 3rd place JV team with 64 points - just behind Moses Lake with 45 and Chelan with 36.
Lazo: 18:55, 1st place, 5:59 mile, 6:05 pace
Awesome! You were making me nervous for a little while there, but you moved up steady and confidently reeled in the front runners over the whole first lap. As mentioned earlier in the season, and as proven both in this week’s practice AND again at this meet, we can have 8 kids running 6 minute pace or better to end the season - and that is awesome!
Tim: 19:49, 8th place, 6:11 mile, 6:23 pace
Wow, Tim. A great race and you are headed in the right direction. Your best 5k ever actually so maybe we need to race those Moses Lake teams a little more often :) A little more challenge for race awareness and pacing with a full Varsity/JV race this weekend. Keep yourself dialed in on that 6:10 - 6:15 opening mile and run tough in the middle with Lazo pulling you along in the final mile.
Simon: 20:03, 12th place, 6:16 mile, 6:27 pace
Just 1 second behind Tonasket’s 1st JV. You only cracked 21 min once last year and here you are in 2016 on the verge of breaking 20. Awesome! A good opportunity this week with a full boys varsity/jv field and everyone in the mix at once. It’s a bit of a crowded course, so play to your home field advantage and know when you want to move. Keep track of teammates and others in those first two loops past the garden and hold your position from the bowl and the pot back to the finish.
Henry: 20:33, 15th place, 6:16 mile, 6:37 pace
You beat Tonasket’s 2nd JV runner by almost a minute where at Leavenworth it was only 40 sec. Every course is different but you are moving in the right direction. For the race ahead think about all of the little “sections” on our course. Break it into chunks and run each one with a purpose. Your break through race will come!
Zach: 23:08, 36th place, 7:10 mile, 7:27 pace
Over 2 minutes faster than CDA. Almost under 23 and your 1st real 5k under 24. Try again to get out faster early on and run with Michael from the start. You can handle a quicker start and you won’t have as much of a gap between runners to navigate in the later parts of the race. You’re definitely in good form to break your 24:30 mark from last year’s League meet!
Michael: 23:10, 38th place, 7:03 mile, 7:27 pace
1:20 faster than CDA and your best 5k ever - if we don’t count Manson - and we don’t :) About the same opening mile pace as Twilight, but a faster overall race pace by nearly 10 sec. per mile means you are finding later season strength and can handle the early pace better throughout the race. Keep relaxing fast into that finish and think specifically about quick hands from the hips. Your legs will follow!
Its a different teammate ever week, but you once again raced solid start to end with a fine kick to finish it off. That was your 1.5mi PR by nearly 15 seconds and you are looking better in the later stages of the race each and every week.
Eli: 11:16, 29th place, 7:31 pace
ATHLETE OF THE WEEK honors well deserved! Almost 20 seconds faster then you first race of the year and you are looking stronger at the finish each and every week. No Elka in this week’s race for pacing help, but the boys around you from Omak and Tonasket will be back!
Well, that was a bit of a crazy situation -- with the top 4 leaders of the race (Gretta, 2 Colville runners and a Tonasket runner) going the wrong way about a mile and a half into the race. The course officials should have been there directing and it took quite an effort to get the runners back on track. But, despite this, you all rallied as a team and you still won -- by a lot! That says something about our depth for sure -- not to mention Gretta's grit for getting back into it. We've said from the beginning of the season that we have a great, tight pack and many of you will switch off with each other throughout the season. We want you to see that as your collective strength and hopefully you'll find great satisfaction in running with other young women who step up when you need them or who you are willing to step up for. That's a team--and why we are better than simply the sum of our parts. For the next three weeks, you are woven together -- one piece of strong, tough, Liberty Bell fabric. Wear that with pride.
Rivers: 20:30, 3rd place, 6:36 pace
Way to bust a move this week, Rivers! Awesome racing. One minute and three seconds faster than Twilight--that's huge! You went out hard and you looked confident the whole way. You stayed calm when the racers ahead of you went off course and you stayed in the groove the whole time. Bottle that feeling and know you can access it again in the next few weeks! Excellent!
Athena: 20:32, 4th place, 6:37 pace
You are so tough! That race did not unfold in a way that "works" for your running style. Right when you usually make your big moves, the chaos in front of you ensued (lead pack going the wrong way) and that made it hard to know who you were chasing. Great job working with your teammates, though, and your tight pack showed its power. You were right on your Twilight meet 5K time -- times which you did not get near last year until State. So you are consistently faster than last year and that will bode well as we enter the end of season taper and your legs feel sharper.
Icel: 21:05, 6th place, 6:47 pace
So great to see you feeling good out there. You made sure you were in the mix on this race early on and that made a big difference over last week. Nice job staying calm and cool throughout the whole race and for hanging tough with your teammates in the middle to latter half. You haven't even started a taper yet -- just wait. You are going to feel like superwoman!
Ava: 21:08, 7th place, 6:48 pace
16 seconds faster than Twilight -- that's awesome. Bet you got a lot of that in the first mile, too. You went out strong and confident and you STILL had enough for a really excellent hold-your-own kick. You should be feeling really good about this season and how it is shaping up leading into the various championship races. You are fast, confident, and not afraid of anything. Love it!!!
Lucy: 21:11, 9th place, 6:49 pace
Boom! Another Liberty Bell runner racing fast! 50 some seconds faster than Twilight -- that's crazy good! You did a nice job being patient at the start and that's the secret to your running success this season. Out strong but not crazy. Then you know you've got the speed to move it up. You did a terrific job of moving up earlier this race and that put you in a good mindset to be confident that you were having a good race. Nice Job--let's do that again.
Gretta: 21:12, 12th place * for probably something closer to 5500 meters or more!
Grit. That's the key takeaway from this race. You showed real character in fighting back into this one after the wrong turn. We know that took not only physical grit but a lot of emotional grit, too. Tuck that away in your mind for the next time you hit a hard patch in a race. You have grit. Thanks for being a good role model to all the other racers out there and fighting strong the whole way. ** HIGH SCHOOL ATHLETE OF THE WEEK **
Taya: 21:39, 21st place, 6:58 pace
40-some seconds faster than Twilight and under 7 minutes per mile overall pace are certainly notable and worthy of kudos! And, you were right behind Chelan's #3 and in front of their #4 like we talked about pre-race. You had to run a lot of this one alone -- something we'll keep working on, since it is always easier to race with someone else. But, nice job handling all that alone time and staying right in it. You will benefit from some tapering in the next few weeks and fresh legs will feel fast.
Sage: 28:06, 57th place, 9:03 pace
You looked relaxed and ready on the start line. Good job dealing with pre-race nerves. Not quite sure what happened in the race, though, as this performance is quite a bit off your usual pace. We'd love to hear any thoughts you have and if there are specific things you'd like to work on in the next few weeks to get you back in PR range, we'd love to help.
Special shout out to Zoey for supporting the team. Novie, we look forward to having you join the crew again on the starting line this week.
VARSITY BOYS -- Despite the announced meet score, we were actually 3rd with 86 points, just 5 points behind Moses Lake in 2nd and 13 points in front of Colville. Excited to add Brewster again to the mix this weekend at home, and I think that we will match up well to defend our League Champions title for the 6th consecutive year — or something like that! Spend a little time this week in thinking through our course with an eye towards racing rhythms and opportunities. It is, as you know narrow in spots with many turns and loops. Its not a fast course per se but you will know it better than anyone. Be smart and race tough in that final mile past the biathlon range and into garden loops!
Eli: 16:50, 4th place, 5:17 mile, 5:25 pace
Glad to hear you having mid-race revelations about your stride and feeling like you were moving well with wide open ground. The State meet will present you with similar opportunities to race this way and I think that we should see something of the same at Districts with Daniel Ness from DeSales and again with Hunter and Garrett. Sharpening and speed over the next few weeks. Please be sure to make rest and recovery important in the final two weekends!
Walker: 17:50.2, 17th place, 5:34 mile, 5:44 pace
Another solid race, and despite your feeling slightly “off” it’s great to see another sub-18 effort in the countdown to season’s end. In two weeks at Districts the name for your brain is Max Vandersloot from DeSales. He was about 5 sec in front of your at Twilight. You’ll be in the mix again with chasing Edgar from Brewster and Heriberto from Manson this weekend. Keep that early pace and mid-race toughness and be mindful of a little extra weekend rest!
Emerson: 17:50.4, 18th place, 5:37 mile, 5:44 pace
Good work out there and nice to see things feeling pretty strong throughout the race. You were likely hunting Walker out there more than anyone from Tonasket etc. but if that’s working then we’ll take it :) Please keep a little extra rest in mind for the week after Leagues and start to visualize yourself a State meet similar to race like this one and Twilight!
Wes: 18:16, 23rd place, 5:27 mile, 5:52 pace
A little labored from the start but you’re still perhaps in recovery and reset mode from a few days on the couch. Keep your head in a positive place and let’s hit some workouts well in the next two weeks to get back on rhythm for racing. You finally have a little glimpse of the League/District competition… and you will get an even better one this week at home.
Peter: 18:17, 24th place, 5:48 mile, 5:53 pace
Its all there Peter and you are even racing well on tired legs. You’ve got an extra break of sorts coming up in two weeks, and I can’t wait to see you looking peppy and fresh in the final week of the season. Well done again in moving up by staying steady through the middle to end of the race. A little speed and turnover work this week to get you set for an 18:10 or better type performance at the end of the year!
Cade: 18:22, 28th place, 5:55 pace
Understood that this is not yet where you want to be, but as your best 5k of 2016 and your second best to State ’15 it is heading in the right direction. You looked great in the workout on Tuesday, but surprised a bit by getting right up in the Walker/Emerson mix early in this one. I think that these initial mile splits are artificially fast — but probably ballpark for what to expect in November. Keep intent upon the positive and know that you are strong. The speed work with rest over the next two weeks will hedge against the system “shock” of that first mile. Base will carry you into the finish. Oh, and we put 6 in front of Tonasket’s 3rd this week so good stuff!
Carter: 18:28, 33rd place, 5:44 mile, 5:57 pace
Steady is the name of the game for you so far this year Cater, and that is GREAT! With a little taper coming soon I’m excited to see what you can do to finish up the season. A minute faster than Oroville 2014 and this was longer. 3rd time under 19. No races over 20. Four years of experience and training age is a valuable thing. Get excited about taking your team back to State with a legit shot at the podium when we put it all together!
Lazo: 18:55, 1st place, 5:59 mile, 6:05 pace
Awesome! You were making me nervous for a little while there, but you moved up steady and confidently reeled in the front runners over the whole first lap. As mentioned earlier in the season, and as proven both in this week’s practice AND again at this meet, we can have 8 kids running 6 minute pace or better to end the season - and that is awesome!
Tim: 19:49, 8th place, 6:11 mile, 6:23 pace
Wow, Tim. A great race and you are headed in the right direction. Your best 5k ever actually so maybe we need to race those Moses Lake teams a little more often :) A little more challenge for race awareness and pacing with a full Varsity/JV race this weekend. Keep yourself dialed in on that 6:10 - 6:15 opening mile and run tough in the middle with Lazo pulling you along in the final mile.
Simon: 20:03, 12th place, 6:16 mile, 6:27 pace
Just 1 second behind Tonasket’s 1st JV. You only cracked 21 min once last year and here you are in 2016 on the verge of breaking 20. Awesome! A good opportunity this week with a full boys varsity/jv field and everyone in the mix at once. It’s a bit of a crowded course, so play to your home field advantage and know when you want to move. Keep track of teammates and others in those first two loops past the garden and hold your position from the bowl and the pot back to the finish.
Henry: 20:33, 15th place, 6:16 mile, 6:37 pace
You beat Tonasket’s 2nd JV runner by almost a minute where at Leavenworth it was only 40 sec. Every course is different but you are moving in the right direction. For the race ahead think about all of the little “sections” on our course. Break it into chunks and run each one with a purpose. Your break through race will come!
Zach: 23:08, 36th place, 7:10 mile, 7:27 pace
Over 2 minutes faster than CDA. Almost under 23 and your 1st real 5k under 24. Try again to get out faster early on and run with Michael from the start. You can handle a quicker start and you won’t have as much of a gap between runners to navigate in the later parts of the race. You’re definitely in good form to break your 24:30 mark from last year’s League meet!
Michael: 23:10, 38th place, 7:03 mile, 7:27 pace
1:20 faster than CDA and your best 5k ever - if we don’t count Manson - and we don’t :) About the same opening mile pace as Twilight, but a faster overall race pace by nearly 10 sec. per mile means you are finding later season strength and can handle the early pace better throughout the race. Keep relaxing fast into that finish and think specifically about quick hands from the hips. Your legs will follow!
