Liberty Bell XC - Leavenworth Invite - Middle School
Location: Leavenworth Ski Hill, Leavenworth, WA
Date: 10.7.17
Distance: 1.4mi Conditions: 60 some degrees and awesome sunshine with some occasional wind. Fall XC weather in its finest form!
General comments: This is a tough, hilly, unforgiving course. You are pretty much either running up or down — no flat, no rest for the weary. The loud crowd cheering up that last final hill to the finish can either spur you on or make it feel like the longest finish ever. To a person, our junior high runners saw THE hill and totally conquered it. This group of middle schoolers can do anything!
MIDDLE SCHOOL GIRLS
2nd place. 71 points. 5 complete teams. 54 total runners.
Team Score:
47 Cashmere
60 Liberty Bell
71 Ephrata
117 Olds
141 Manson
Stella S: 2nd place, 9:50
Terrific racing, Stella. Once again, you looked relaxed and ready on the start line. You got out well up that hill, then settled into a good rhythm — and by the middle hill you were in such a nice groove. Wish you could have watched yourself race up that hill at the end — you would feel pretty inspired!
Jori: 5th place, 9:58
We know this one didn’t feel as good as some of the others. That’s OK. You still stuck with it and used your grit to get to you to the finish line with speed. Some days our legs feel tired and the most we can take away from those days are the realization that we can run pretty fast even when we feel that way—just Iike you did on Saturday. Hope you had a great birthday!
Mahali: 10th place, 10:29
Another completely solid race. You recognized that you could have gone out faster — that big hill wasn’t quite as daunting as it looked. And, next week the course will let you. You did an excellent job finding a good pace and finishing it off with a super great kick up the hill. It was a great run in the woods!
Lilia: 18th place, 10:49
Love that you embraced the windmill arms and really went for it on the downhills. You were totally flying! I still think you could try going out a bit harder — you are fitter and faster than you may believe. Try it this coming week and see what you think!
Mariah: 29th place, 11:30
You looked like you were really enjoying this one, even though it was a hard course! You really turned it on in the second half, and especially down the downhill and around that last loop. You were so strong up that last hill — all arms and legs powering together and carrying you straight to the top. It was awesome!
Ayeanna: 30th place, 11:31
What a runner you have become! I remember the first time you came to a summer practice and you were a bit nervous and unsure. None of that out there on this course! You were confident and patient and strong and just totally in the race. Your form is naturally so efficient and when you add in your tenacity, you are quite impressive. Nice job giving it all you had on the finishing kick to top off a really terrific performance.
Payten: 32nd place, 11:33
You looked so good out there. Smooth and flowing. Love that you had the confidence to go out on this one and it certainly paid off. You never looked like you hit your limit — and that probably means this week you can try pushing that middle section even more and let’s see what good things happen!
Stella G: 38th place, 12:36
Hope you take a moment to feel some satisfaction at how your hard work this summer and your dedication all season have been paying off. You bring a rhythm to your running this season that is quicker, more self-assured, and downright powerful. Watching you come out of that last loop and change stride and lean into that last hill was a pretty cool moment for a coach because you looked like you were loving it and that you totally “get” this sport.
Nina: 40th place, 13:01
Love that you loved this race. It is definitely the hardest course you’ll face this season and you just looked like you wanted it to give you more! You ran all the uphills so well and you knew you could handle it. You were also a very kind teammate to check in and encourage Addie. Thank you!
Addie: 45th place, 13:27
No more thinking you can’t, because quite clearly you can! Great job battling on the uphills. And once your gained your composure and a little bit of external pepping up, you were ready to completely rock the down and dig in on the final up. Hope you feel so good about overcoming your doubt and just doing it!
Grace, Kierra: Looking forward to seeing you on Friday/next Saturday. Keep putting in the good work at practice and your next race will feel so good!
MIDDLE SCHOOL BOYS
3rd place. 63 points. 6 complete teams. 83 total runners. Ephrata was tied with Icicle River MS for first with 53 points, but won the meet on a 6th man tie-breaker, 19th place vs 30th place. We would have been VERY competitive with David in the mix!
Team scores:
53 Ephrata
53 Icicle River
63 Liberty Bell
68 EJHS
121 Olds
133 Manson
Isaiah: 3rd place, 8:50
Tenacious. You made up some serious ground in the last 400 meters of this course and that required a very dig-deep hill run. Your focus and determination came through today. You never stopped believing and that matters!
Bellamy: 6th place, 8:58
Fearless. You didn’t let those hills or the fast competition up front intimidate you at all. You pushed it hard in the middle and it got you right in the mix. That is so exactly what you need to do! That hill run race you were in at the end was epic and you certainly were right in the mix. Lots to feel good about today and hopefully you liked the new racing shoes!
Eamon: 9th place, 9:10
Steady. You just looked completely in control the whole way. Whether you were driving your arms on the ups or leaning into the downs, you definitely looked like you knew exactly what you wanted to be doing and you did it. Great at the finish too and its always a little tougher when you’re in a gap. Next week make sure you get out a bit faster so you can be in that first group mix, because you can be.
Sawyer: 22nd place, 9:44
Patient. Loved how you just methodically worked you way through each section of the race, getting stronger it seems as each minute passed. You had a monster kick up that hill and you were so focused. Excellent running!
Izze: 23rd place, 9:45
Success! Congratulations on your first race. You got yourself right into the thick of it and raced the whole way with a lot of guts. Considering you haven’t yet been able to run a full week of workouts yet, you found remarkable endurance. There are so many more good races to come and we’re excited to finally have you in the mix!
What a runner you have become! I remember the first time you came to a summer practice and you were a bit nervous and unsure. None of that out there on this course! You were confident and patient and strong and just totally in the race. Your form is naturally so efficient and when you add in your tenacity, you are quite impressive. Nice job giving it all you had on the finishing kick to top off a really terrific performance.
Payten: 32nd place, 11:33
You looked so good out there. Smooth and flowing. Love that you had the confidence to go out on this one and it certainly paid off. You never looked like you hit your limit — and that probably means this week you can try pushing that middle section even more and let’s see what good things happen!
Stella G: 38th place, 12:36
Hope you take a moment to feel some satisfaction at how your hard work this summer and your dedication all season have been paying off. You bring a rhythm to your running this season that is quicker, more self-assured, and downright powerful. Watching you come out of that last loop and change stride and lean into that last hill was a pretty cool moment for a coach because you looked like you were loving it and that you totally “get” this sport.
Nina: 40th place, 13:01
Love that you loved this race. It is definitely the hardest course you’ll face this season and you just looked like you wanted it to give you more! You ran all the uphills so well and you knew you could handle it. You were also a very kind teammate to check in and encourage Addie. Thank you!
Addie: 45th place, 13:27
No more thinking you can’t, because quite clearly you can! Great job battling on the uphills. And once your gained your composure and a little bit of external pepping up, you were ready to completely rock the down and dig in on the final up. Hope you feel so good about overcoming your doubt and just doing it!
Grace, Kierra: Looking forward to seeing you on Friday/next Saturday. Keep putting in the good work at practice and your next race will feel so good!
MIDDLE SCHOOL BOYS
3rd place. 63 points. 6 complete teams. 83 total runners. Ephrata was tied with Icicle River MS for first with 53 points, but won the meet on a 6th man tie-breaker, 19th place vs 30th place. We would have been VERY competitive with David in the mix!
Team scores:
53 Ephrata
53 Icicle River
63 Liberty Bell
68 EJHS
121 Olds
133 Manson
Isaiah: 3rd place, 8:50
Tenacious. You made up some serious ground in the last 400 meters of this course and that required a very dig-deep hill run. Your focus and determination came through today. You never stopped believing and that matters!
Bellamy: 6th place, 8:58
Fearless. You didn’t let those hills or the fast competition up front intimidate you at all. You pushed it hard in the middle and it got you right in the mix. That is so exactly what you need to do! That hill run race you were in at the end was epic and you certainly were right in the mix. Lots to feel good about today and hopefully you liked the new racing shoes!
Eamon: 9th place, 9:10
Steady. You just looked completely in control the whole way. Whether you were driving your arms on the ups or leaning into the downs, you definitely looked like you knew exactly what you wanted to be doing and you did it. Great at the finish too and its always a little tougher when you’re in a gap. Next week make sure you get out a bit faster so you can be in that first group mix, because you can be.
Sawyer: 22nd place, 9:44
Patient. Loved how you just methodically worked you way through each section of the race, getting stronger it seems as each minute passed. You had a monster kick up that hill and you were so focused. Excellent running!
Izze: 23rd place, 9:45
Success! Congratulations on your first race. You got yourself right into the thick of it and raced the whole way with a lot of guts. Considering you haven’t yet been able to run a full week of workouts yet, you found remarkable endurance. There are so many more good races to come and we’re excited to finally have you in the mix!
Carter: 25th place, 9:52
Powerful. You looked so strong kicking up that last hill. You were driving your arms straight back and your knees were coming up high and you were getting all the power out of your body you could. Nice job taking what you have learned from our hill workouts and applying it to the race.
Tristan: 30th place, 10:01
Composed. For someone who was not feeling so well the night before, you sure looked like you had it all together out there. You were with a nice pack of athletes from other schools and you’ll get a chance to run against many of them again this week and next. You did an excellent job of being “in” the race and hopefully that felt fun.
Graham: 34th place, 10:06
Steady. Terrific job handling the ups and the downs of this very challenging course. You ran solidly throughout the course and did a good job of always looking ahead….until the end. No more looking behind you at a finish, because you might be surprised by someone! You responded well, but keep the energy looking and moving forward - especially on the uphills!
Kieren: 43rd place, 10:22
Knowledge. Each week you are figuring out more and more about running and racing. We see it in your confidence and in your performance. You were more even throughout the race this week with a little more lively arm drive — and we can keep working on that even more. Make sure when you kick it into high gear at the finish that you keep your upper body relatively steady and not moving side to side — you’ll go even faster!
Jackson: 44th place, 10:24
Persistence. You moved up very well before the mile. You worked that long downhill very well and had a great rhythm going into the last uphill. That was a total all-out kick at the end — again — on a very tough uphill! Keep working on driving the elbows straight back, not across the body, and you’ll find your legs will follow along even quicker.
Eli: 60th place, 11:16
Endurance. Your knee is bothering you and yet if I didn’t know it, I’d never tell. You endured that pain and the hills in a way that made it look relatively effortless. That’s not the easiest course for hurt knees, but we all appreciate your endurance for making it through. We’ll have a strap to see if it helps, but try to get that knee looked at on Tues. this week when Winthrop PT is at the school.
Powerful. You looked so strong kicking up that last hill. You were driving your arms straight back and your knees were coming up high and you were getting all the power out of your body you could. Nice job taking what you have learned from our hill workouts and applying it to the race.
Tristan: 30th place, 10:01
Composed. For someone who was not feeling so well the night before, you sure looked like you had it all together out there. You were with a nice pack of athletes from other schools and you’ll get a chance to run against many of them again this week and next. You did an excellent job of being “in” the race and hopefully that felt fun.
Graham: 34th place, 10:06
Steady. Terrific job handling the ups and the downs of this very challenging course. You ran solidly throughout the course and did a good job of always looking ahead….until the end. No more looking behind you at a finish, because you might be surprised by someone! You responded well, but keep the energy looking and moving forward - especially on the uphills!
Kieren: 43rd place, 10:22
Knowledge. Each week you are figuring out more and more about running and racing. We see it in your confidence and in your performance. You were more even throughout the race this week with a little more lively arm drive — and we can keep working on that even more. Make sure when you kick it into high gear at the finish that you keep your upper body relatively steady and not moving side to side — you’ll go even faster!
Jackson: 44th place, 10:24
Persistence. You moved up very well before the mile. You worked that long downhill very well and had a great rhythm going into the last uphill. That was a total all-out kick at the end — again — on a very tough uphill! Keep working on driving the elbows straight back, not across the body, and you’ll find your legs will follow along even quicker.
Eli: 60th place, 11:16
Endurance. Your knee is bothering you and yet if I didn’t know it, I’d never tell. You endured that pain and the hills in a way that made it look relatively effortless. That’s not the easiest course for hurt knees, but we all appreciate your endurance for making it through. We’ll have a strap to see if it helps, but try to get that knee looked at on Tues. this week when Winthrop PT is at the school.
Connor: 70th place, 11:59
Elbows! You were really using your arms well the whole way up that finishing hill. It was picture-perfect elbows-in-action. In the middle of the race, think a bit more about getting a little more knee lift and rhythm in your stride. When you get going on your kick, your arms and legs are really driving and you get so much more power out of each step. Bring a little of that to the middle of your race and you’ll be surprised at what a difference it makes.
David, Kellen, Dusten: We definitely missed each of you and look forward to having you take the starting line on Friday. We’re a better team, in so many ways, with all of you there!
Liberty Bell XC - Leavenworth Invite - High School
Location: Leavenworth Ski Hill, Leavenworth, WA
Date: 10.7.17
Distance: 2.8mi Conditions: 60 some degrees and sunny with a little wind. Two loops on a hilly course…
General comments: It was a big week of work and we have one more week ahead before sharpening for speed and a little more “umph” at the end of a race. The Leavenworth course is a bugger, but it makes State feel fast and not every weekend can run like Twilight :) A beautiful autumn day regardless and let’s look forward to more of that excellent running weather in the next few weeks!
ALSO: Paces and opening miles are listed, but this is not an even split kind of race so don’t give it too much thought. Generally speaking, the first mile is a little slow (although some of you still got after it!) but all of that up and down and “quiet in the back 40” kind of experience makes this one a little unique.
HIGH SCHOOL BOYS
We were short-handed today, but as we start to hone our focus on Leagues and Districts… Manson came to play! They matched and even bettered us today on the front two, but then Simon was better then their next four guys and Lazo was just behind. We’ll be short-handed again at Oroville, but even still we need to do a better job of closing down their window of hope by getting our 4-7 back a little tighter together and breaking up any sense they have of challenging us even a little bit in the final two weeks. Tonasket was missing three of their usual top five (like us) but they will likely be a little more at full strength this weekend and seeking to set the record straight for Manson as well. We are deep and we need to flaunt it!
HS BOYS VARSITY
13th place. 384 points. 27 teams. 197 runners.
Walker: 16:17, 22nd place, 1st mile 5:20 - 5:49 pace
This race makes a little more sense after hearing about your Friday bike ride. You raced nicely — but with perhaps a little less fighting spirit at the start and a little less moving up through the race on the hill — then we remembered from last year. You have some big hours planned this week, but should feel some speed coming on with a little more rest in the last three weeks.
Ian: 16:40, 40th place, 1st mile 5:27 - 5:57 pace
You got out even quicker than expected and still held strong throughout. It looks like Connor Torgeson (Manson’s) second runner might be a good relative target for you at Leagues and Districts. You’ll have an Emerson/Cade group again in that next race at Leagues but let’s try to start developing some race awareness for other teams and individuals as we move ahead in the next few weeks. Enjoy a day of rest on Saturday or Sunday!
Simon: 17:35, 71st place, 1st mile 5:43 - 6:17 pace
Absolutely awesome! You were sick-ish and did not feel well here last year, but 3:15 better?? That’s pretty much insane. You strength showed most noticeably near the top of that hill near the mile and you leaned well into those longer downhills too. Excited to see what happens when we actually start to rest!
Lazo: 18:30, 118th place, 1st mile 6:08 - 6:38 pace
This one didn’t feel great, but you were remarkably better off than most. We turn another corner on the season this week in Oroville, and then start getting our legs back for the Championship phase of the season. A big thank you as well for checking in on Travis at the finish line. Setting your own personal race aside and looking out for a teammate. Well done!
Nick: 18:59, 133rd place, 1st mile 5:44 - 6:47 pace
Another great experiential effort — with perhaps just a little less satisfying payoff at the end. Don’t give it a second thought and know that you will like the visual sight lines (for knowing where you are) and more subtly rolling terrain this Friday more than loooong woodsy hills from this weekend.
Peter: 19:24, 148th place, 1st mile 6:10 - 6:56 pace
A bit of a rough one at the end of a long week, but focus instead on that first 1.5mi from Twilight. THAT is the form you are seeking, and will find soon enough. Remember the rhythm. Remember the adjustments that you are making to volume - IE lots of hills and tempo this week probably hit your legs a little harder than some. The adaptation will come, and this week will be hard on Tuesday, but a little lighter all around.
Travis: 20:00, 175th place, 1st mile 5:36 - 7:09 pace
The triumph here is finishing. It wasn’t easy, but you did it. You got out quick, and in the next several weeks the races will get a smaller and a little less frantic feeling at the start. We will find you some target runners from the likes of Tonasket and Manson — our two closest challenges from the League — and give you some target competition from other teams. Ask Erik about a couple of extra thoughts for this weekend.
HS BOYS JV
12 teams. 140 runners.
Andrew: 20:17, 40th place, 1st mile 6:15 - 6:49 pace
Aggressive at the start and you put yourself right into that top 35-40 mix as we’d hoped. A little more forward lean and less floating on those downhills, and you pick up another 10 spots or so in the later stages of this race. Nicely done as well in getting in a good warmup and race prep for the last race of the day. Not always easy, but your race was better for it.
Tim: 21:04, 59th place, 1st mile 6:31 - 6:58 pace
Awesome job in organizing this JV crew at the end of a wild and crazy meet where your coaches are checkin in and out but never really in one place. Senior leadership at its finest, and your efforts in that regard were much appreciated. Your 19:30 on this course was also quite close to a new 2.8mi PR and not everyone had that kind of day. Great job Tim!
Galen: 21:04, 117th place, 1st mile 6:46 - 7:29 pace
Another fine race and you are learning pace and the mid-race focus with every week. Your kick looked even stronger on Saturday rolling right around that corner and then powering up that last hill to the finish. Spikes to try at practice in the next few weeks and you’ll be dropping even more time in the next few races to come.
Erick: 21:40, 118th place, 1st mile 7:05 - 7:31 pace
You are a natural runner Erick, no question about it. Smooth and fluid throughout the course, you were bounding up the hill before the mile and you definitely passed more people between the start and finish then anyone else on the entire team! Proud of you for getting out smart and finding your way steady and strong all the way back up to Galen in the middle of the race. You ran the plan — and it worked!
Logan, Bodhi, Cade, Emerson, Eli, Eden: Missing six of you makes a huge difference in our team performance - no matter where you usually finish. We can’t wait to get some of Eden’s positivity to the line for the first time all season next Friday, and we’re glad as well that the rest of you spent the day either dialing in the SAT intellectualism, or catching up on school or sickness so that you can be ready to go this week in Oroville.
PS A really nice Saturday night workout for Eli, Cade and Emerson. Short and sweet, but a quick, race-paced effort that will serve you well!
HIGH SCHOOL GIRLS
Two years in a row as the over-all (big school and small school) champion at Leavenworth! Fine stuff for sure and remember that this only happens with a team that’s deep and connected from runners 1-12. Keep your head’s high at the finish even if your own personal race had some moments of agony and grit to skew the usual endorphin rush of a final kick. You’re all working incredibly hard out there and everyone is striving for internal satisfactions in tandem with the team’s. Remember that and prop each other up. Look for the good. Some days are harder than other’s and that’s totally OK — especially at this point in our workload and season trajectory. Breathe. The fall air (with a hint of winter) is sweet as can be — and the running couldn’t better!
HS GIRLS
1st place. 55 points. 19 teams. 189 runners.
Novie: 17:38, 1st place, 1st mile 5:54 - 6:16 pace
Another totally solid performance with good tempo and short quick strides in climbing those hills — and well within the range of last year’s race even though you were pushed a lot less throughout. Have fun at your camp in Utah and let’s check in for sure when you get back and literally outline the last three weeks of the season (mix of volume and intensity) so that we can dial in your best possible sense of readiness for a great State meet!
Gretta: 18:53, 5th place, 1st mile 6:06 - 6:45 pace
Definitely a quick start as you were ahead of Novie part way up the hill! You launched yourself right up into the hunt with a pack from Shorecrest, and you slowly wore them down as the race went on. Look forward to some revenge on the course at Oroville this week, but let’s talk for sure about whether or not you should run from the front… or push from just behind and mentally wear them down.
Ella: 19:31, 12th place, 1st mile 6:20 - 6:58 pace
Another fine race and you are getting more and more comfortable with the opening mile pace and the guts required through the middle. This one hurt - no doubt - but it’s the hardest and slowest course of the year. Like Nick in the boy’s race I think that you’ll appreciate the more rolling and open terrain on Friday as a way to run your best possible style of race.
Athena: 19:46, 15th place, 1st mile 6:48 - 7:04 pace
I know that we sound like a broken record but… you can still go our faster :) That being said, this was the strongest and most fluid that you have looked all season for that closing mile. Hills might not be your favorite, but you climbed them well and got things rolling in all of the right places. Just a little back of last year’s time again, but in similar fashion to your racing style — you are entering that last 3rd of the season and getting ready to surge!
Icel: 20:17, 25th place, 1st mile 6:48 - 7:15 pace
Along with Simon, one of the few on the team to run this course faster than last year. Your strength through the middle to end is there — and the speed for a kick is about to come. More of the same competition from Moses Lake and Okanogan this week, and for context you were ahead of Moses Lakes 2nd and Okanogan’s 3rd.
Mia: 21:56, 56th place, 1st mile 7:24 - 7:50 pace
Done and done! Great to have you back and you were composed and in a groove throughout the whole of that race. Moving up smoothly and strong over that last mile especially and eyes were locked on the finish with a nice quick rhythm in your arms and legs to climb that final hill. Congratulations! One race at a time!
Along with Simon, one of the few on the team to run this course faster than last year. Your strength through the middle to end is there — and the speed for a kick is about to come. More of the same competition from Moses Lake and Okanogan this week, and for context you were ahead of Moses Lakes 2nd and Okanogan’s 3rd.
Mia: 21:56, 56th place, 1st mile 7:24 - 7:50 pace
Done and done! Great to have you back and you were composed and in a groove throughout the whole of that race. Moving up smoothly and strong over that last mile especially and eyes were locked on the finish with a nice quick rhythm in your arms and legs to climb that final hill. Congratulations! One race at a time!
Keeley: 22:07, 61st place, 1st mile 7:12 - 7:54 pace
Solid. You’re looking more aware of things and in control through the middle - but you could still hang it out there just a bit more and trust that you can run with any of these girls! Get a little GRRR! out there and don’t be afraid to mentally shove people aside or to fight them off with the strength that we know is in those legs and arms!
Eva: 22:18, 68th place, 1st mile 7:18 - 7:58 pace
Consistent as well, but a little more reserved then last week at Twilight on those downhills. Watch that arm carriage and try to open things up a little more like we’ve talked about at practice. You and Keeley can both get a little more “drive” from that upper body strength, and we’ve seen it. A different mix of workouts this week should leave you just a little fresher and ready to rumble!
Lindsay: 22:23, 72nd place, 1st mile 7:25 - 8:00 pace
You wanted to keep a consistent rhythm and crest those hills with strength. Mission accomplished! Always in good visual contact with teammates from Keeley to Eva to Mia, and it was great to see a group of you working through the middle of that race. One more week of work and you’ll be feeling even a little more sense of speed at the end. Well done all around!
Lena: 24:16, 114th place, 1st mile 8:17 - 8:40 pace
Great to see you smiling and running with some snap in your step. Well done to pace the start a little more conservatively, that you still had some additional gears through the end of the race. You’ll be ready to ramp that start back up again at Oroville and you’ll be dropping minutes from your races over the next few weeks!
Liv: 1st mile 6:11, knee, DNF
Take a breath. Reset. Tired quads and downhill running don’t mix well — but you will recover and thrive. Some biking this week for the first few days just to be sure. Foam rolling on the quads, IT band and hamstrings, and we’ll check in daily. We’ll be especially curious to hear the thoughts from PT at the school or Pete - whoever you get to see.
Lucy: Check in with us early because it’s a short week. A bummer not to have you along for the meet but we’ll look forward to some Lucy Cole “in the house” at Oroville this Friday! Things got rolling for you right about this time in 2016. Embrace that feeling and seek it out!
