Liberty Bell XC - Bridgeport Invite
Location: Lake Woods Golf Course, Bridgeport, WA
Date: 10.9.18
Distance: 1.5mi MS, 5k HS Course: Lots of long grass, one big loop plus a little extra for the MS. Two loops plus a little more extra for the HS. Two uphills (including one right near the end) and one longer gradual downhill. No rain this time and pretty much fine running weather.
MIDDLE SCHOOL BOYS
Boys 1st 29 (Manson 63: Cruz 9:00, Sanchez 9:30, Castro 10:24, Boyd 10:43)
(LR 75: Marchand 9:00, Downs 9:39)
Will 3rd 9:12 (-10)
Great race. You dropped ten seconds off your time and were just a hair over 6 minute pace and finished first for the Mtn Lion crew. Your race was smart and that driving fisnish was a site to behold. It has been so fun to watch through the season so far, attacking your goals with a joy and passion for running. Now that we are getting to know some of the other local runners, lets make a plan for racing with them and see if we can turn the tables in our last couple of meets.
Carter 4th 9:14 (-17)
A 17 second drop is an impressive feat. You look to be developing greater confidence, heading out and leading a strong pack of Liberty Bell runners. Your work mid-race was notable as you were able to keep contact with the lead runners and not let them run away from you. This concept of contact is an important one in XC racing. Looking forward to seeing what you can do it our last two races.
Graham 5th 9:18 (+11)
This race didn’t stack up to your first effort at Bridgeport but still you were able to shrink that all important gap with your brother. That is a nice thing. Your race was well balanced, settling in with our lead pack from the start and working from there. You looked comfortable and relaxed. Experimenting with pushing the pace a little more early and trying to keep hanging is a possible strategy that we can discuss.
Sawyer 6th 9:25
Was so good to see you out there running strong after gutting through the Leavenworth race. You did well to keep contact after letting a small gap develop. We will keep talking about connectedness moving forward. A variety of small injuries has set back your training so far this season but it looks like it is starting to come together at a good time, Keep focusing on good solid form, strong, efficient arm drive and you will be right there with our top runners.
Tristan 11th 9:44 (-17)
Great job with a solid PR. You are running stronger every week and you times will keep dropping. Remember to keep those arms nice and relaxed with good, efficeient drive and these races will start feeling so much easier. There was a 20 second gap between you and our fourth runner. That gap also included four runners from local schools. These are the guys that we will start talking about. Go get um.
Aksel 12th 9:45 (+8)
This one looked like you might have been feeling the effects of our hard racing over the weekend. Still you gutted it out and put up a very respectable result. We will start tapering to have you fresh for the league. Focus on stay relaxed as you run during practice this week. Imagine nice long, balanced strides and good arm drive. In races, Keep looking ahead at those different colored jerseys and start picking them off.
Jackson 13th 9:51 (-17)
Distance: 1.5mi MS, 5k HS Course: Lots of long grass, one big loop plus a little extra for the MS. Two loops plus a little more extra for the HS. Two uphills (including one right near the end) and one longer gradual downhill. No rain this time and pretty much fine running weather.
MIDDLE SCHOOL BOYS
Boys 1st 29 (Manson 63: Cruz 9:00, Sanchez 9:30, Castro 10:24, Boyd 10:43)
(LR 75: Marchand 9:00, Downs 9:39)
Will 3rd 9:12 (-10)
Great race. You dropped ten seconds off your time and were just a hair over 6 minute pace and finished first for the Mtn Lion crew. Your race was smart and that driving fisnish was a site to behold. It has been so fun to watch through the season so far, attacking your goals with a joy and passion for running. Now that we are getting to know some of the other local runners, lets make a plan for racing with them and see if we can turn the tables in our last couple of meets.
Carter 4th 9:14 (-17)
A 17 second drop is an impressive feat. You look to be developing greater confidence, heading out and leading a strong pack of Liberty Bell runners. Your work mid-race was notable as you were able to keep contact with the lead runners and not let them run away from you. This concept of contact is an important one in XC racing. Looking forward to seeing what you can do it our last two races.
Graham 5th 9:18 (+11)
This race didn’t stack up to your first effort at Bridgeport but still you were able to shrink that all important gap with your brother. That is a nice thing. Your race was well balanced, settling in with our lead pack from the start and working from there. You looked comfortable and relaxed. Experimenting with pushing the pace a little more early and trying to keep hanging is a possible strategy that we can discuss.
Sawyer 6th 9:25
Was so good to see you out there running strong after gutting through the Leavenworth race. You did well to keep contact after letting a small gap develop. We will keep talking about connectedness moving forward. A variety of small injuries has set back your training so far this season but it looks like it is starting to come together at a good time, Keep focusing on good solid form, strong, efficient arm drive and you will be right there with our top runners.
Tristan 11th 9:44 (-17)
Great job with a solid PR. You are running stronger every week and you times will keep dropping. Remember to keep those arms nice and relaxed with good, efficeient drive and these races will start feeling so much easier. There was a 20 second gap between you and our fourth runner. That gap also included four runners from local schools. These are the guys that we will start talking about. Go get um.
Aksel 12th 9:45 (+8)
This one looked like you might have been feeling the effects of our hard racing over the weekend. Still you gutted it out and put up a very respectable result. We will start tapering to have you fresh for the league. Focus on stay relaxed as you run during practice this week. Imagine nice long, balanced strides and good arm drive. In races, Keep looking ahead at those different colored jerseys and start picking them off.
Jackson 13th 9:51 (-17)
Hmmm Babe. Sub 10. Way to go. Super good rebound from a tough race at Leavenworth. You ran smart, moving up and taking a good position early but still having something left to kick with with. I think you can continue this strategy moving to our last couple races. Be aggressive early and you will surprise yourself of how ready you are to keep it going.
Kyler 20th 10:24 (+17)
Looked like a tough one. We are in the midst of a bunch of races without much rest. Some of us are going to be feeling a little tired. But even with those tired muscles, you kept battling the whole loop. Awesome job. All this work will makeus stronger and faster, eventually. Lets check in and make sure that you are doing what you need to have your legs fresh for the last two races. Way to go.
Landry 26th 10:47
Fighting through some cramping is not an easy thing. Way to go for being tough and gutting it out. You haven’t gotten too many miles in yet but you definitely have that determined mind of a runner. Solid job. Lets get the cramping figured out and get back to working with Kyler and picking off pack runners by the bushel.
Isaiah JV Race 8:59
Way to show some gumption to get back up after stopping in the first race. Your time would have been less than a second faster than the winning MS time. Would have loved to see you out there dueling it out with LR and Manson runners. I know this season has not quite worked out as you had wished with injuries and wrong turns but lets still look towards the league meet and see if we can pull it all together. You are the leader of a very talented team with loads of potential.
GAAA! SO SORRY MS GIRLS. ALL OF MY PHOTOS WERE BLURRY. YOU WERE MOVING TOO FAST OR I WAS TO EXCITED OR SOMETHING! I'LL DO BETTER AT OROVILLE.
MIDDLE SCHOOL GIRLS
Girl's 1st Place
Dashe 1st 9:46 (+14)
Way to lead our pack (or should I say) pride of lady Mtn Lions to a solid finish. You battled through some mental anguish over the weekend at Leavenworth and came out the stronger for it. Great work. Your time was slower than the first time but you positioned yourself well and finished super strong. That is good tactical racing. We are in the midst of a string of races so expect tired legs but we will make sure that you are fresh for Leagues.
Leki 2nd 9:50 (-5)
Battling nerves and tired legs, you threw down another top notch performance. Way to go. Your confidence increases with each race. You went out right with our top pack with the knowledge that you belong there. The finish down the last straight away was solid. Lets talk about the possibility of starting your kick a little bit earlier in our last couple of races.
Stella 3rd 9:54 (+11)
Another fine effort. You rolled along with Dashe and Leki just like at Leavenworth. This time they turned the tables at the finish. This competition up front is a great thing for Liberty Bell XC as we move forward. I look forward to seeing all of you duel it out for many years to come. Lets focus on feeling strong as we move towards the end of the season. (Did you decide if you think that full on speed tag at lunch is a great pre race strategy?? I have my thoughts…..)
Lin 10th 11:15 (-47)
Way to rock it. Dropping 47 seconds in the span of a few weeks is pretty amazing. You looked calm, collected and strong. Working with Ila you were able to pick up places at consistent pace throughout. Keep looking forward. Speaking of looking forward, you and Ila beat a Mansons no. 1 runner by 25 seconds in Leavenworth. She ran 10:53 at Bridgeport. This shows me you two still have some room to keep getting faster. Go girls.
Ila 11th 11:17 (-2:00)
Two minutes? Two minutes? Wow. I need to check the record book but I cant believe that any other Mtn. Lion has dropped their MS time by two minutes in such a short span of time. Way to go. Your hard work attitude is paying big dividends. I am sure that your times will keep dropping but the seconds will get harder to shed as you get faster. Keep working.
Penny 15th 12:10
Awesome finish. You battled some mental distractions and ended up turning in a great effort. You were flying down that final fairway, a veritable green flash. This shows that you probably had quite a bit left in the tank. We can work on pacing and try to get you going out a little faster. We are all excited to see how you can finish up your first XC season.
Nina 16th 12:10
What a difference a month makes. You dropped out of this race back in September and now you cruised through it like a pro. Your breathing was even and in control. You stride looks solid as it develops some length and increased drive. Keep focusing on the form work at practice and this will help you continue your dramatic improvement. Awesome possum.
HS BOYS
Another look at Tonasket, Manson, and Brewster, plus the top 2-3 runners from LR who will also be in the top 25 or so at Leagues and Districts. It was great to have a chance to race another meet for those of you that missed Leavenworth for the SAT or for resting weary shins. More similar action with all of these teams over the next few races and we look well poised to compete for a spot to State!
VARSITY BOYS
71 finishers. Team: 7th out of 9 - just 15pts. back of Brewster with less then our full compliment of runners. They will be gunning for us for sure over the next several weeks.
Emerson 17:14, 4th place, 1st mile 5:24 - 5:33 pace
Awesome race. Pure and simple. You got after it early and aggressive, opening up more of a gap than I’d have guessed on Connor T. and spent a good portion of that first loop in relative proximity to Owen Bard. A new 5k PR is your just reward, and with a little speed play and some tapering in the next two weeks you will be ready to finish with the best of them at District and State.
Lazo: 19:07, 35th place, 1st mile 6:06 - 6:09 pace
Super well paced again and my fingers are crossed that you are ready to bust one in the next few weeks and to drop another 20-30 seconds into that sub-six min. zone. You’ve historically been an excellent closer as the season winds down and we’ll need that leadership and sensible but speedy racing more that ever here in 2018. Have a great trip back east and we’ll see you next week.
Simon: 19:10, 37th, 1st mile 6:06 - 6:10 pace
Another great job of staying connected to the pack at just the right place. You almost lost them a little before the mile, but your toughed it out and that little bit of effort in just the right place made all of the difference. You and Lazo have been leading the way for this group — and we’ll need that esp. at League and District. Get these guys launched and then don’t be shy about talking it up out there and getting Bodhi or maybe Bellamy and Owen work with you all and to go after some people during that middle part of the race. A little R&R is on the way to hopefully put some snap in those tired legs.
Owen: 19:17, 40th place, 1st mile 6:06 - 6:12 pace
Nicely done all around Owen! Tough running from the start and an amazing job of hanging with Lazo and Simon who have usually been just a little out of reach after that first mile or so. Your cold is gone and the training effect is playing out. A few more races like this at season’s end and you could help in a big way towards pushing over a few more hurdles to State. Congrats on a super nice new 5k PR and well done!
Kieren: 21:40, 62nd place, 1st mile 6:37 - 6:58 pace
BOOM! A 40 sec. 5k PR and proof positive that a little rest can do you good. Really glad to see you out there and giving it your all today. I know that those shins are a pain, but you carried yourself well early and fought through with grit in the second half. You’ll have Eli back in the mix to pace you at Oroville and we should see even a little more time come off of that over all race pace in the tapered and rested part of League and Districts!
HS GIRLS
41 finishers — and TWO first HS 5k finishes!!!
Kierra: 22:05, 7th place, 7:09 first mile - 7:06 pace
Congrats on your first official 5k HS race — and a really solid one at that! And just like last year at Ephrata, you started out conservative and slowly picked your way through the pack. I’m sure that it felt fun to pass so many runners, and I know that you’ll have even more fun running with a few teammates (Lilia, Mahali, Lena, Lindsay etc.) at the race this Friday in Oroville. I know that you’re a little uncertain about how racing fits into the rest of your schedule/life, but if you jumped in all the way you would be down in the low 21 minutes before you knew it.
Aeyanna: 23:57, 14th place, 7:13 first mile - 7:43 pace
Hoorah! Another huge 5k PR and some super excellent and confident running right from the start. Any sign of nerves from the start at Twilight was totally gone for this one, and you looked comfortable, fast, and sure of every step right from the beginning. Maybe it was that awesome three runner-one-coach cheer at the start? Maybe not. I
Anja: 28:42, 34th place, 8:41 first mile - 9:14 pace
You did it! HS 5k. Done. Put it to bed! So great to hear you tell me “I got this” shortly after mile no. 2. I mean, I know I asked you the question, but your stride looked good. You ran strong and steady throughout, and there wasn’t an ounce of waver in your answer. Really well done Anja. This whole season is a step towards strength and stability in your injured leg. We know that the shin splints are an added bit of sucky-ness, but you are making so much progress after a really hard go. Keep up the great work and congrats again!
Kyler 20th 10:24 (+17)
Looked like a tough one. We are in the midst of a bunch of races without much rest. Some of us are going to be feeling a little tired. But even with those tired muscles, you kept battling the whole loop. Awesome job. All this work will makeus stronger and faster, eventually. Lets check in and make sure that you are doing what you need to have your legs fresh for the last two races. Way to go.
Landry 26th 10:47
Fighting through some cramping is not an easy thing. Way to go for being tough and gutting it out. You haven’t gotten too many miles in yet but you definitely have that determined mind of a runner. Solid job. Lets get the cramping figured out and get back to working with Kyler and picking off pack runners by the bushel.
Isaiah JV Race 8:59
Way to show some gumption to get back up after stopping in the first race. Your time would have been less than a second faster than the winning MS time. Would have loved to see you out there dueling it out with LR and Manson runners. I know this season has not quite worked out as you had wished with injuries and wrong turns but lets still look towards the league meet and see if we can pull it all together. You are the leader of a very talented team with loads of potential.
GAAA! SO SORRY MS GIRLS. ALL OF MY PHOTOS WERE BLURRY. YOU WERE MOVING TOO FAST OR I WAS TO EXCITED OR SOMETHING! I'LL DO BETTER AT OROVILLE.
MIDDLE SCHOOL GIRLS
Girl's 1st Place
Dashe 1st 9:46 (+14)
Way to lead our pack (or should I say) pride of lady Mtn Lions to a solid finish. You battled through some mental anguish over the weekend at Leavenworth and came out the stronger for it. Great work. Your time was slower than the first time but you positioned yourself well and finished super strong. That is good tactical racing. We are in the midst of a string of races so expect tired legs but we will make sure that you are fresh for Leagues.
Leki 2nd 9:50 (-5)
Battling nerves and tired legs, you threw down another top notch performance. Way to go. Your confidence increases with each race. You went out right with our top pack with the knowledge that you belong there. The finish down the last straight away was solid. Lets talk about the possibility of starting your kick a little bit earlier in our last couple of races.
Stella 3rd 9:54 (+11)
Another fine effort. You rolled along with Dashe and Leki just like at Leavenworth. This time they turned the tables at the finish. This competition up front is a great thing for Liberty Bell XC as we move forward. I look forward to seeing all of you duel it out for many years to come. Lets focus on feeling strong as we move towards the end of the season. (Did you decide if you think that full on speed tag at lunch is a great pre race strategy?? I have my thoughts…..)
Lin 10th 11:15 (-47)
Way to rock it. Dropping 47 seconds in the span of a few weeks is pretty amazing. You looked calm, collected and strong. Working with Ila you were able to pick up places at consistent pace throughout. Keep looking forward. Speaking of looking forward, you and Ila beat a Mansons no. 1 runner by 25 seconds in Leavenworth. She ran 10:53 at Bridgeport. This shows me you two still have some room to keep getting faster. Go girls.
Ila 11th 11:17 (-2:00)
Two minutes? Two minutes? Wow. I need to check the record book but I cant believe that any other Mtn. Lion has dropped their MS time by two minutes in such a short span of time. Way to go. Your hard work attitude is paying big dividends. I am sure that your times will keep dropping but the seconds will get harder to shed as you get faster. Keep working.
Penny 15th 12:10
Awesome finish. You battled some mental distractions and ended up turning in a great effort. You were flying down that final fairway, a veritable green flash. This shows that you probably had quite a bit left in the tank. We can work on pacing and try to get you going out a little faster. We are all excited to see how you can finish up your first XC season.
Nina 16th 12:10
What a difference a month makes. You dropped out of this race back in September and now you cruised through it like a pro. Your breathing was even and in control. You stride looks solid as it develops some length and increased drive. Keep focusing on the form work at practice and this will help you continue your dramatic improvement. Awesome possum.
HS BOYS
Another look at Tonasket, Manson, and Brewster, plus the top 2-3 runners from LR who will also be in the top 25 or so at Leagues and Districts. It was great to have a chance to race another meet for those of you that missed Leavenworth for the SAT or for resting weary shins. More similar action with all of these teams over the next few races and we look well poised to compete for a spot to State!
VARSITY BOYS
71 finishers. Team: 7th out of 9 - just 15pts. back of Brewster with less then our full compliment of runners. They will be gunning for us for sure over the next several weeks.
Emerson 17:14, 4th place, 1st mile 5:24 - 5:33 pace
Awesome race. Pure and simple. You got after it early and aggressive, opening up more of a gap than I’d have guessed on Connor T. and spent a good portion of that first loop in relative proximity to Owen Bard. A new 5k PR is your just reward, and with a little speed play and some tapering in the next two weeks you will be ready to finish with the best of them at District and State.
Lazo: 19:07, 35th place, 1st mile 6:06 - 6:09 pace
Super well paced again and my fingers are crossed that you are ready to bust one in the next few weeks and to drop another 20-30 seconds into that sub-six min. zone. You’ve historically been an excellent closer as the season winds down and we’ll need that leadership and sensible but speedy racing more that ever here in 2018. Have a great trip back east and we’ll see you next week.
Simon: 19:10, 37th, 1st mile 6:06 - 6:10 pace
Another great job of staying connected to the pack at just the right place. You almost lost them a little before the mile, but your toughed it out and that little bit of effort in just the right place made all of the difference. You and Lazo have been leading the way for this group — and we’ll need that esp. at League and District. Get these guys launched and then don’t be shy about talking it up out there and getting Bodhi or maybe Bellamy and Owen work with you all and to go after some people during that middle part of the race. A little R&R is on the way to hopefully put some snap in those tired legs.
Owen: 19:17, 40th place, 1st mile 6:06 - 6:12 pace
Nicely done all around Owen! Tough running from the start and an amazing job of hanging with Lazo and Simon who have usually been just a little out of reach after that first mile or so. Your cold is gone and the training effect is playing out. A few more races like this at season’s end and you could help in a big way towards pushing over a few more hurdles to State. Congrats on a super nice new 5k PR and well done!
Kieren: 21:40, 62nd place, 1st mile 6:37 - 6:58 pace
BOOM! A 40 sec. 5k PR and proof positive that a little rest can do you good. Really glad to see you out there and giving it your all today. I know that those shins are a pain, but you carried yourself well early and fought through with grit in the second half. You’ll have Eli back in the mix to pace you at Oroville and we should see even a little more time come off of that over all race pace in the tapered and rested part of League and Districts!
HS GIRLS
41 finishers — and TWO first HS 5k finishes!!!
Kierra: 22:05, 7th place, 7:09 first mile - 7:06 pace
Congrats on your first official 5k HS race — and a really solid one at that! And just like last year at Ephrata, you started out conservative and slowly picked your way through the pack. I’m sure that it felt fun to pass so many runners, and I know that you’ll have even more fun running with a few teammates (Lilia, Mahali, Lena, Lindsay etc.) at the race this Friday in Oroville. I know that you’re a little uncertain about how racing fits into the rest of your schedule/life, but if you jumped in all the way you would be down in the low 21 minutes before you knew it.
Aeyanna: 23:57, 14th place, 7:13 first mile - 7:43 pace
Hoorah! Another huge 5k PR and some super excellent and confident running right from the start. Any sign of nerves from the start at Twilight was totally gone for this one, and you looked comfortable, fast, and sure of every step right from the beginning. Maybe it was that awesome three runner-one-coach cheer at the start? Maybe not. I
Anja: 28:42, 34th place, 8:41 first mile - 9:14 pace
You did it! HS 5k. Done. Put it to bed! So great to hear you tell me “I got this” shortly after mile no. 2. I mean, I know I asked you the question, but your stride looked good. You ran strong and steady throughout, and there wasn’t an ounce of waver in your answer. Really well done Anja. This whole season is a step towards strength and stability in your injured leg. We know that the shin splints are an added bit of sucky-ness, but you are making so much progress after a really hard go. Keep up the great work and congrats again!