Liberty Bell XC - Ephrata Middle School
Location: Ephrata, WA
Date: 9.28.17
Distance: 1.6mi. Conditions: HOT - near 80 degrees. Run on grass, loose dirt, pavement - lots of loops through the middle school campus.
General comments: Another fun meet with lots of teams from Wenatchee, Moses Lake, Icicle River (Leavenworth) and beyond. The kids were enthusiastic and ready to run as usual — and they did a great job of “going with the flow” after a few changes to the schedule caught us slightly off guard. A special congrats to Kierra and Grace who both participated in their first-ever cross country races. Welcome to the Pride! GRRR!!!!
MIDDLE SCHOOL BOYS
7TH GRADE RACE
1st place. 9 teams. 74 runners.
Isaiah: 10:58, 1st place - 6:51 pace
Only 25 sec. slower on pace for this week over last - which was terrific on the slower/longer course. Great patience through the whole race and an excellent job of timing your kick at just the right moment at the end!
Eamon: 11:08, 4th place - 6:58 pace
You got our strong again and held position well. You already have a smooth and fluid stride, but remember that quick rhythm that we saw from Owen Bard and store it away somewhere in the back of your athletic brain! Another well played and patient race. 5th at the first hill and then a strong 4th over all at the end.
Sawyer: 11:50, 8th place - 7:24 pace
Moving right with — and then through — that pack of runners near the finish. Awesome job Sawyer, and its great to have you feeling better again! Fun stuff ahead for the last 3 weeks of the season and a good strong pack of Liberty Bell runners for the weekend!
Carter: 11:57, 12th place - 7:28 pace
Out pretty strong in 9th at the first hill, but it was a hot day and the heat did a little number on us all for sure. Even though you were a little bit on your own with no one right on your shoulder, you still found another gear for some good form in the final kick. Cooler days ahead and you are looking strong and snappy in most of the workouts. That feeling will return with some fall-like weather for the coming weekend.
Graham: 12:25, 18th place - 7:46 pace
Also great arms and knee lift/drive in that final kick. We’ll have LOTS more teammates running close to each other this weekend in Leavenworth and that’s going to be awesome for about 6 of you to have some Liberty Bell company to push the pace through the middle of the race.
Tristan: 12:43, 21st place - 7:57 pace
Awesome long strides and driving arms into the finish Tristan. Resist the temptation to look behind — just in case someone is sneaking up on you from the other side!
The KICK! The best part of your race - hands down! So much grit and “can’t quit” in that final 100m. You were a step behind until the very end but your persistence won the day. Not a teachable thing, Jackson. You just did it. Awesome and inspiring!
Kellen: 13:37, 41st place - 8:31 pace
Another fine race Kellen and you are learning new things with every effort. Look forward to next weekend and having a few more teammates right around you in the race. Kieren and Eli should give you a great group and you’ll enjoy the company on some hilly trails at the Leavenworth XC course!
Connor: 14:26, 54th place - 9:01 pace
The heat wasn’t kind to anyone, but by that measure, you pace change over last week was about the same as what happened for almost everyone on the team. You did a nice job going with the flow and still attacked that first loop in the grass while staying close on Kellen’s heels. A few more good workout days and some cooler temps will have you feeling peppy again for the race this weekend!
Izze and Dusten: Looking forward to both of you toeing the line this weekend! No pressure at all, but just a fun romp in the woods with an awesome team!
8th GRADE RACE
58 runners.
David: 11:22, 10th place - 7:06 paceAnother great experiment with going out strong and pushing the pace. The heat and softer/hillier course today made it a tougher task then it will be in two weeks at some place like Oroville or the League Championships at home. Well done David, and it will be fun for you and Bellamy to have a few more teammates at the line with the 7th grade and 8th grade mixed back together again this weekend.
Bellamy: 11:30, 14th place - 7:11 pace
Perseverance Bellamy - and a super effort on a hot day on a slower course. Great form with short step and quick arms on the first uphill and a nice final surge to pass someone in the final stretch. Just like we said to David, it’ll be great to get you two back together with Isaiah, and Eamon and Sawyer for the coming weekend!
Kieren: 13:15, 41st place - 8:17 pace
A little harder today in the heat so think good thoughts for some cooler weather ahead. Lets work on a quicker tempo this week with strides and in the workouts. You’ve got some gears during deep that you pulled out to hold a runner off in the final 20m — and we want to parse that out a bit more throughout the race.
Eli: 13:40, 47th place - 8:33 pace
A strong start and some gears to grind in that final kick to the finish. You weren’t quite able to jump on it at the final turn, but you found that speed in the final 10-20m to hold off a solid charge from behind. Cooler weather, and an extra teammate with Kellen in the mix again for this weekend in Leavenworth. Great job Eli!
MIDDLE SCHOOL GIRLS
7th GRADE RACE
37 runners.
Stella S: 12:20, 5th place - 7:43 pace
Hard to know these things when you’re out there, but another solid race from start to finish. You were actually closer to the really fast girl from Wenatchee this week than last — over a slower and longer course - so your strength is carrying you late into the race in a noticeable way. The same can be said for Wenatchee’s 3rd runner, who you beat by over 60 sec. at Ephrata vs 30 sec. or so at Wenatchee. Great job Stella and such a good tempo out there on the longer flats!
Grace: 14:30, 17th pace - 9:04 pace
In control and running tall and strong the entire way! Always a little shock to the system for the first time out - but you were smiling and driving ahead whenever you went by. Can’t wait to watch you race again at Oroville in two weeks. Congrats Grace and well done!
Nina: A fine effort for the first 400m, but for sure the hotter day was tough on your lungs and it was a smart move to set the competition aside and to get your breathing back under control. You will race again another day, and we can’t wait to see you cruising in some cooler weather as the fall finally arrives.
Addie: Sorry about your bruised leg and the dramatic fall from the loft! SO great to have you along to support your team in all of your cheering glory and you’ll be back again soon to toe the line with the rest of your fast and furious 7th grade crew.
8th GRADE RACE
3rd place. 6 teams. 37 runners.
Jori: 12:10, 2nd place - 7:36 pace
Another nice performance. You took it out on your own in the heat - bound and determined to have the lead. On a hot day with a quiet back loop far removed from the cheering throngs, you did an awesome job of sticking with the girl from Chelan after she caught you — and almost got her at the finish. Get revenge on the hills this weekend. You had an incredible kick up that final hill at Leavenworth last year!
Mahali: 12:48, 4th place - 8:00 pace
Steady again - and really moving when you headed across the pavement and into that final section of the course before the finish. Great tall form - and strong arms with a good drive forward. Some taper ahead as we move into the final few weeks and you feel amazing for the League Championships at home on Oct. 21st.
8th GRADE RACE
58 runners.
David: 11:22, 10th place - 7:06 paceAnother great experiment with going out strong and pushing the pace. The heat and softer/hillier course today made it a tougher task then it will be in two weeks at some place like Oroville or the League Championships at home. Well done David, and it will be fun for you and Bellamy to have a few more teammates at the line with the 7th grade and 8th grade mixed back together again this weekend.
Bellamy: 11:30, 14th place - 7:11 pace
Perseverance Bellamy - and a super effort on a hot day on a slower course. Great form with short step and quick arms on the first uphill and a nice final surge to pass someone in the final stretch. Just like we said to David, it’ll be great to get you two back together with Isaiah, and Eamon and Sawyer for the coming weekend!
Kieren: 13:15, 41st place - 8:17 pace
A little harder today in the heat so think good thoughts for some cooler weather ahead. Lets work on a quicker tempo this week with strides and in the workouts. You’ve got some gears during deep that you pulled out to hold a runner off in the final 20m — and we want to parse that out a bit more throughout the race.
Eli: 13:40, 47th place - 8:33 pace
A strong start and some gears to grind in that final kick to the finish. You weren’t quite able to jump on it at the final turn, but you found that speed in the final 10-20m to hold off a solid charge from behind. Cooler weather, and an extra teammate with Kellen in the mix again for this weekend in Leavenworth. Great job Eli!
MIDDLE SCHOOL GIRLS
7th GRADE RACE
37 runners.
Stella S: 12:20, 5th place - 7:43 pace
Hard to know these things when you’re out there, but another solid race from start to finish. You were actually closer to the really fast girl from Wenatchee this week than last — over a slower and longer course - so your strength is carrying you late into the race in a noticeable way. The same can be said for Wenatchee’s 3rd runner, who you beat by over 60 sec. at Ephrata vs 30 sec. or so at Wenatchee. Great job Stella and such a good tempo out there on the longer flats!
Grace: 14:30, 17th pace - 9:04 pace
In control and running tall and strong the entire way! Always a little shock to the system for the first time out - but you were smiling and driving ahead whenever you went by. Can’t wait to watch you race again at Oroville in two weeks. Congrats Grace and well done!
Nina: A fine effort for the first 400m, but for sure the hotter day was tough on your lungs and it was a smart move to set the competition aside and to get your breathing back under control. You will race again another day, and we can’t wait to see you cruising in some cooler weather as the fall finally arrives.
Addie: Sorry about your bruised leg and the dramatic fall from the loft! SO great to have you along to support your team in all of your cheering glory and you’ll be back again soon to toe the line with the rest of your fast and furious 7th grade crew.
8th GRADE RACE
3rd place. 6 teams. 37 runners.
Jori: 12:10, 2nd place - 7:36 pace
Another nice performance. You took it out on your own in the heat - bound and determined to have the lead. On a hot day with a quiet back loop far removed from the cheering throngs, you did an awesome job of sticking with the girl from Chelan after she caught you — and almost got her at the finish. Get revenge on the hills this weekend. You had an incredible kick up that final hill at Leavenworth last year!
Mahali: 12:48, 4th place - 8:00 pace
Steady again - and really moving when you headed across the pavement and into that final section of the course before the finish. Great tall form - and strong arms with a good drive forward. Some taper ahead as we move into the final few weeks and you feel amazing for the League Championships at home on Oct. 21st.
Lilia: 13:22, 12th place - 8:21 pace
Best kick you’ve had all season, and just a lot more fluid and smooth throughout. I know that this one felt good, so bottle that up, stay loose, and have some fun with it again at the race this weekend. As one more indicator of a great race, you were sandwiched right between two girls from Wenatchee last weekend at the finish. Just 1sec. behind one and 1sec. in front of the other. In Ephrata, you beat them both by 37 and 26 seconds respectively. Awesome!
Kierra: 14:06, 20th place - 8:49 pace
So here’s the thing, cross-country is super fun, but it can also hurst a bit :) An awesome job in your first-ever race. You took it out smart and steady — but also realized when you had a little more left in the tank and pushed it over the second half of the course. You were moving up through the whole race and hopefully that felt great. Experiment with a little quicker start the next time and you will automatically drop a chunk more time!
Mariah: 14:16, 22nd place - 8:55 pace
Great leadership in keeping this group in tact and loose for the later start, and the dynamic duo with you and Payten continues. Hopefully we can add Kierra to that mix if we get her to race again, and this cohort of you Payten, Kierra and Ayeanne is a great thing to see indeed. Awesome work again in setting the early pace and for being the steady hand as we made adjustment to the pre-race routine.
Payten: 14:17, 13th place - 8:56 pace
Another excellent race and you and Mariah are running very well together through the middle of these races. That group running is paying off as you both moved much closer time-wise to a couple of Wenatchee runners that we also saw last weekend. You were making up ground on them over a longer and slower course. The strength is there and the speed will come!
Ayeanna: 14:21, 14th place - 8:58 pace
Another powerful kick at the end and a great job of hanging on to that Mariah/Payten group through the whole entire race. Try to tuck in just a little more this weekend if you can and it’ll be great to have a pack of 3-4 girls really working together in the hilly woods at Leavenworth. PS We have some ridiculous GRRR! faces from the starting line that the world may never see!!!!
Stella G: 14:48, 26th place - 9:15
The pace was slower today because of the soft ground and the heat — but the difference between your Wenatchee pace and the one at Ephrata was about 15-20 seconds better than anyone else on the team. On average, the ENTIRE team ran nearly 60 sec. slower per mile than last week — but you were closer to 40 sec. Super tough running on a less than ideal day and thanks as well for being an awesome teammate for Kierra to get her out and going at the start of her first-ever XC race. See end of Ayeanna’s note about GRRR! faces :)
Best kick you’ve had all season, and just a lot more fluid and smooth throughout. I know that this one felt good, so bottle that up, stay loose, and have some fun with it again at the race this weekend. As one more indicator of a great race, you were sandwiched right between two girls from Wenatchee last weekend at the finish. Just 1sec. behind one and 1sec. in front of the other. In Ephrata, you beat them both by 37 and 26 seconds respectively. Awesome!
Kierra: 14:06, 20th place - 8:49 pace
So here’s the thing, cross-country is super fun, but it can also hurst a bit :) An awesome job in your first-ever race. You took it out smart and steady — but also realized when you had a little more left in the tank and pushed it over the second half of the course. You were moving up through the whole race and hopefully that felt great. Experiment with a little quicker start the next time and you will automatically drop a chunk more time!
Mariah: 14:16, 22nd place - 8:55 pace
Great leadership in keeping this group in tact and loose for the later start, and the dynamic duo with you and Payten continues. Hopefully we can add Kierra to that mix if we get her to race again, and this cohort of you Payten, Kierra and Ayeanne is a great thing to see indeed. Awesome work again in setting the early pace and for being the steady hand as we made adjustment to the pre-race routine.
Payten: 14:17, 13th place - 8:56 pace
Another excellent race and you and Mariah are running very well together through the middle of these races. That group running is paying off as you both moved much closer time-wise to a couple of Wenatchee runners that we also saw last weekend. You were making up ground on them over a longer and slower course. The strength is there and the speed will come!
Ayeanna: 14:21, 14th place - 8:58 pace
Another powerful kick at the end and a great job of hanging on to that Mariah/Payten group through the whole entire race. Try to tuck in just a little more this weekend if you can and it’ll be great to have a pack of 3-4 girls really working together in the hilly woods at Leavenworth. PS We have some ridiculous GRRR! faces from the starting line that the world may never see!!!!
Stella G: 14:48, 26th place - 9:15
The pace was slower today because of the soft ground and the heat — but the difference between your Wenatchee pace and the one at Ephrata was about 15-20 seconds better than anyone else on the team. On average, the ENTIRE team ran nearly 60 sec. slower per mile than last week — but you were closer to 40 sec. Super tough running on a less than ideal day and thanks as well for being an awesome teammate for Kierra to get her out and going at the start of her first-ever XC race. See end of Ayeanna’s note about GRRR! faces :)