Liberty Bell XC - Sehome Invitational 9/8/18 - High School
Location: Civic Stadium, Bellingham, WA
Date: 9.8.18
Distance: 2mi. Conditions: Some time on the track, trails, and grass. One loop, run twice — one long downhill one long uphill. Races by grade. Weather was awesome — clear air, in the 60s, no active rain but cloud cover. We were, we believe, the only small school on the line — lots of bigger schools, for sure!
Distance: 2mi. Conditions: Some time on the track, trails, and grass. One loop, run twice — one long downhill one long uphill. Races by grade. Weather was awesome — clear air, in the 60s, no active rain but cloud cover. We were, we believe, the only small school on the line — lots of bigger schools, for sure!
BIG THANKS: Big thanks to parents Alison Fitzgerald and Bruce Hevly, Melissa Quigley, and Chris Legler for faithfully taking our mile splits. Soooo appreciated!
HS GIRLS:
Our theme this week was fierce and kind. Fierce for letting that inner racing instinct flow—our team is full of runners who like to push themselves and find their fierce. Kind for remembering that the best race strategy is the one we form from the conversations in our own heads and that far and away the most important thing to remember is to be kind as you talk to yourself. We all have tough moments in a race — when it gets hard or someone passes you or you just don’t feel great. In those moments, we remember to affirm to ourselves what’s good and what’s going right. We’ve done more squats and tiny pulse squats, more bike intervals, more core exercises than anyone out there this week and we used that as a way to remind ourselves just how strong we are. Fierce and kind seemed to fit the high school crew this year with across-the-board excellent results for a first race and another first place plaque (even if we don’t totally understand exactly how they scored the meet!). Congrats! An auspicious start to what will be a great TEAM season.
FRESHMAN GIRLS: 77 finishers total. Loved having a full team on the line!
Jori: 13:15, 4th place, 6:23 first mile, 6:37 overall pace
Super smart racing from start to finish. You got out right where you wanted to be and then just held super tough. You ran a terrific half mile there in the middle on the track through the downhill. You found a rhythm and just let it flow. Excellent finish, as well.
Mahali: 14:30, 14th place, 6:49 first mile, 7:15 overall pace
Your running is so smooth — you make it look effortless. You went out hard—which I love to see since it means you are ready to race—but perhaps just a bit too hard for finding that perfect sweet spot. We’ll work on evening out the miles and you’ll feel even better! You looked calm and relaxed and in control. That means good things for this season.
Lilia: 15:13, 28th place, 7:15 first mile, 7:36 overall pace
We’re going to consider this race a great success because you kept your head and stayed positive! This race went out fast and I know you pretty quickly got a side stitch. That’s tough to deal with, but you totally hung in there and you said after that you chose to keep positive. That is a huge accomplishment and it is going to serve you so well in the next race. Keep up that positive mental approach and you’ll be owning the race courses soon enough!
Payten: 16:54, 51st place, 7:59 first mile, 8:27 overall pace
You know what you are doing out there and how you like to race. You steadily moved up and honestly looked more comfortable and strong as the race went on. That says a lot about your efforts this summer and your confidence. I think you’re going to really like 5K!
Ayeanna: 16:54, 53rd place, 7:52 first mile, 8:27 overall pace
Now that was a fierce finish! After a late summer of inhaling a lot of wildfire smoke and nursing a respiratory infection you ran pretty great. There will be races that will feel easier and better to you, but knowing that you’ve still got that fierce racing instinct in you in the last 400 meters can help really boost your confidence. After a few weeks of actual running (and less biking and squats) your legs and lungs are going to feel great and you are going to fly!
SOPHOMORE GIRLS: 121 Finishers. We’ve got some serious Sophomore power! Awesome to have 7 runners toe the line!
Liv: 12:44, 4th place, 6:01 first mile, 6:22 overall pace
A big improvement over last year at this race, 30 some seconds faster and world’s of difference in your nerves. You kept your composure and looked far more relaxed at the start line. This race went out super fast, but you needed to put yourself in the position you did to make sure you were racing where you wanted to be. It is good to see that fierce start and after we get to run a bit more, you’ll find the last 600 meters feel even better. Keep remembering and focusing on the good — because there was a lot of it today.
Greta: 13:01, 6th place, 6:17 first mile, 6:30 overall pace
You have some serious inner fierce. Your fight in the last 150m on the track was downright epic and your re-telling of the story of what was going on in your head can only make a coach smile. Excellent first race effort in an LBHS uniform AND after battling a head cold. You are a terrific, positive addition to this team and your approach to racing and to being a supportive teammate is simply inspiring!
Keeley: 13:50, 10th place, 6:45 first mile, 6:55 overall pace
So much fun to watch you feel good and strong throughout the race. When you popped up the top of the hill for the last time, you just dug in and passed 4 more people. That’s racing. So glad to hear you kept it positive in your head and good on you for a 43 second PR on this course over last year. This is a new season and you are a different runner than last year. Believe it.
Eva: 14:13, 19th place, 6:44 first mile, 7:06 overall pace
What an excellent start to the season. Last year at your first race you ran 8:06 per mile — this is over a minute faster! That can only mean good things for the season! I thought you got out after it great and I think that as the season progresses you will find your running legs (and arms!) to make that second mile as fast at the first. You are stronger than ever.
Lena: 15:20, 36th place, 7:15 first mile, 7:40 overall pace
A 24 second improvement over this same course last year and you looked absolutely awesome for the first mile and the last 400m. I know your stomach upset things a bit in the middle two-thirds of the race, but how fierce (and kind in your head) you must be to just roll with it and find that fast gear again at the end. You are running with track season form and confidence. Enjoy it!
Lindsay: 15:25, 38th place, 7:21 first mile, 7:42 overall pace
Congrats on a PR of 8 seconds from this course last year. You looked super strong - especially in the middle section of the race where you were just powering through that grass area behind the stadium. Your finish kick is going to come as we get a chance to run some more workouts outside—just like it did in track. You are going to just keep getting faster every week, I know it!
Annika: 15:56, 57th place, 7:39 first mile, 7:58 overall pace
Awesome return to XC! Under 16 minutes and you finished in the top half of a very good field. There is so much here to feel good about. You were definitely “in” the race, moving well with the pack around you and finding key moments to dig in. We are SO glad you are back this fall!
JUNIOR GIRLS: 83 finishers. Novie was our lone entrant but the whole team was out there with her in spirit and cheering!
Novie: 11:46, 1st place, 5:41 first mile, 5:53 overall pace
Sweet! You were nervous about what running fast might feel like, but the minute those Glacier Peak girls took off, your racing fierce kicked in and you just let them help you find your groove. Excellent work being patient to make your move where you wanted to and then, wow, you made the move with authority. I like the idea of getting you out quick — let’s keep that going! I think that’s the ticket to meeting your time goals for the season.
SENIOR WOMEN: 65 finishers. It’s hard to wait around all day for your start time — but extra appreciation to our senior women who did so not only with sophistication and style, but who were also pretty awesome teammates to their younger counterparts. Impressive!
Icel: 12:41, 9th place, 6:11 first mile, 6:20 overall pace
Oh my! You sure decided to start your senior year with a statement. With a time that in years past might have made you quite happy in track, you pulled off an inspiring race on a course that offered hills and terrain changes galore. I love that you put yourself in a good place right at the start and then you raced the race around you. I never doubt your fierceness!
Ella: 12:51, 11th place, 6:13 first mile, 6:25 overall pace
I hope you realize just how incredible this race was for a first race of the season. Last year, your first race was a 7:16 overall pace per mile and you went out in 6:55. You didn’t even blink in this race to go out with that front pack and click off a 6:13 — and you looked strong and in control the whole way. We know you just get better and better with every running workout and race, so seriously watch out! This is going to be one fast season! Make sure you are getting enough fluids, fuel, and rest and we’ll hope that leg cramp issue disappears.
Anja and Willa: Thank you for coming along, cheering like crazy, helping distribute numbers, and generally contributing to the team vibe. We are better with your presence and look forward to cheering you on in your LBHS uniform sometime soon!
HS BOYS:
In our first 15 days of practice we’ve been inside on bikes and circuits for 7 total days — and we’ve only run one actual workout with any kind of speed or tempo. That being said, this weekend was a start. A practice race over a 2 mile course where we could actually breath the air. A solid start to the season with 11 of our 12 runner HS boys team towing the line including four freshman in their first-ever HS race.
Emerson: 11:40, 29th place - Senior Boys, 1st mile 5:38 - 5:50 pace
A 20 + second improvement over last year. A patient start. No side stitch, and you were moving with people at the finish. Also about 12 sec. difference 1st to 2nd mile is great for now. Nicely done and more actual running ahead for the week!
Bodhi: 12:09, 45th place - Sophomore Boys, 1st mile 5:51 - 6:05 pace
Really only 14 seconds difference 1st mile to 2nd, and this is a great start! Relaxed and steady through that first lap esp. and you did a great job of moving up over that second half of the first mile — and then holding serve until the end. Love to see you looking so relaxed early with an apparent plan and inner confidence that seems leaps ahead of last year. You were 6:22 at the mile and 6:55 pace overall at South Whidbey last year. Yes, that was 5k but still.
Cooper: 12:23, 28th place - Freshman Boys, 1st mile 5:55 - 6:12 pace
Great to have you out for the team and you threw yourself into this race with the same sort of will and desire that seem to be evident in practice and in your move to the Methow. You’re here and you are giving it your all. Looking forward to some good groupings with you and Simon, Bellamy and Lazo in the next few workout days and meets.
Simon: 12:39, 61st place - Senior Boys, 1st mile 6:00 - 6:20 pace
A solid effort on tired legs and you pushed with that same grit and determination that is apparent in every race. Now that we hopefully back off of the biking and plyometric circuits, you’ll get a little more easy distance volume to help with the lungs. A few speed workouts will be a good reminder of race pace before the next meet as well.
Bellamy: 12:47, 44th place - Freshman Boys, 1st mile 6:12 - 6:24 pace
Only 12 seconds difference 1st mile to the 2nd and this looked really under control and steady. You will have a huge upside to us as a team over the second half of the season once we build a little speed and endurance for the longer races. Your mt. bike fitness has already laid a good base, and the adaptation to running should come relatively quick.
Lazo: 13:17, 74th place - Senior Boys, 1st mile 6:19 - 6:39 pace
Chalk this one up to experience. A workout effort on a day when you weren’t feeling anywhere near 100%, and hopefully not something that set you back at all over the rest of the weekend. You wanted a conservative start and that being said your opening mile was only 7 seconds slower than last year. Another year older and stronger, and when those lungs come around and we get some speed work it you’ll be picking up right where you left off at State last season.
David: 13:18, 63rd place - Freshman Boys, 1st mile 6:16 - 6:39 pace
You ran great with a large group throughout that race. A good gauge on Bellamy near the start as that gap will close as we get a few more race-like practices under our belts and we develop some comfort with groups and a rhythm and flow for the 5k distance. Your lungs are there for sure, and the legs will settle in to accompany the will. Great to have you back David and congrats on your first HS XC race!!
Owen: 13:36, 37th place - JV Boys, 1st mile 6:15 - 6:48 pace
A really great start and something to build on for sure. Pleased to see you get out — but also not totally die at the end. Our base is building slowly due to the indoor practices, but you’ll notice a nice change in how you feel over the second half of a race once we have a few more weeks of actually running under out belts.
Andrew: 14:09, place - 118th Sophomore Boys, 1st mile 5:55 - 7:05 pace
Nice and loose with a good rhythm over the first lap especially. You took an elbow in the side at some point, but seemed to recover some wind and open things back up again over the final 100m on the track. We’ll get some workouts in between now and the next race that will help with that mid-race endurance, but it was god to see you excited to get out there and throw yourself into a race.
Eli: 14:24, 81st place - JV Boys, 1st mile 6:53 - 7:12 pace
Awesome to see you looking loose and easy over most of the this race. At last year’s League Champs you ran about 7:04 per mile and it looks like you are picking up right where you left off. More good things to come. We’ll steadily build that base in the next few weeks and you’ll get more and more comfortable with speed and eventually the 5k distance as well.
Kieren: 15:14, 132nd place - JV Boys, 1st mile 7:08 - 7:37 pace
Some flashes of loose and easy form early on and this two mile Sehome race was a great warm up for your first-ever HS 5k in another two weeks. A lot of positives to take into the next few weeks of running and racing and it’s been so great to have you super consistent with practices since the start. Your late-race form will come and a little speed work will make race pace feel easier soon enough. Awesome job and welcome to HS XC!!!