Location: Cedar Crest Golf Course, Marysville
Date: 9.22.18
Distance: 5K. Overcast and cool-ish. Mid-low 60’s. Excellent golf course running with a few softer sections this year after mile 1. Generally flat to rolling, lots of corners, with two big downhills and one longer uphill. No rain! (or at least very little) and a MUCH better fun run than last week in Spokane :) Sorry for the 1am arrival home but a fun meet all around and our last really late arrival home for the season.
HS GIRLS
It was a bit of a bittersweet week. We learned that teammate Liv is out for 4+ weeks with a stress fracture and teammate Greta Scholz is working diligently at her ankle recovery but it’s not as fast as she (or any of us) would wish. Seeing teammates hurting is hard— for us as athletes and as friends. And, yet, those healthy enough to race did so with the mantra’s of “no regret-a’s” and “be-liv’s” in our heads and hearts (and even written on some of our feet) and that inspired a really good day for LBHS girl’s XC. We had 10 5K PRs and all 17 runners showed courage, stamina, and heart out there. We loved seeing the whole team cheering at the start lines and it felt so right to have everyone up there for the Varsity Girl’s Team award because everyone on this team makes a win like that possible! And that includes you, too, Liv and Greta!
FRESHMAN & SOPHOMORE JV GIRLS
4th place as a team out of 14 teams (of all school sizes!). 190 finishers. You all did a great job channeling your nerves into something really positive. So much joy out there — really inspiring!
Mahali: 21:55, 11th place. 6:49 first mile, 7:03 mile pace
You looked so fierce and determined from mid-race on. Nice job being patient but bold in the first mile, getting yourself into a good position but not over-committing. And, then, wow, on the hilly section before the 2 mile, you just dug in and that last mile was pure speed and grit! What an awesome first high school 5K!
Lilia: 22:02, 12th place. 6:48 first mile, 7:05 mile pace
You ran so tough in the last mile of that race! You had every opportunity to sort of fade and put it on cruise control once a few racers started to challenge you, but you didn’t let up at all. You let their momentum carry you forward and that’s just what you needed to do! You must have been doing a great job keeping it positive in your head. Congrats on a PR in week 2 of 5K racing!
Lena: 23:00, 28th place. 7:05 first mile, 7:24 mile pace
You took all the great moments of the last two weeks’ races and strung them together for a really excellent effort from start to finish. You looked relaxed but fast at the mile, tough through the hilly middle, and then you had some “go” left in your legs for the last mile. Sooo close to that 23min mark. You will definitely get it!
Lindsay: 23:41, 47th place. 7:04 first mile, 7:37 mile pace
You were out quick — this course likes to do that. I know you just didn’t feel like your legs had much kick to them after about half way. Nevertheless, you kept fighting—you are so admirably tenacious. You never give up! And, that’s what assures me that when you do have a day when your legs feel fresh that you will pop a really big PR. You’ve got the right approach, we just need to figure out how to give your legs what they need to feel ready! We’ve got some ideas we can talk about this week—don’t stop believing!
Annika: 24:09, 63rd place. 7:31 first mile, 7:46 mile pace
Given how lousy and tired you felt this week with your cold, you really rallied quite well. This was a very solid effort and you looked strong throughout. When I told you on the bus that I thought you could be in the top half of the race you looked excited but slightly skeptical. 63rd out of 190 runners is actually in the top third! Let that sink in a bit and smile!
Aeyanna: 25:06, 83rd place. 7:57 first mile, 8:05 mile pace
Three cheers for an awesome first 5K. You ran that so smart. You stayed patient through the first mile and your spread from first mile to overall pace per mile is right where we want it to be. That means you worked mile 2 and 3 really well — and it looked that way. You just got stronger and stronger as you went and it looked like fun catching people.
Payten: 25:33, 101st place. 7:42 first mile, 8:13 mile pace
Congrats on finishing your first high school 5K—in spikes nonetheless! You recognize that you went out a little bit too hard—but I love that this was your first instinct! You will soon enough find yourself understanding this race distance and having enough miles under your feet that that first mile time will feel totally reasonable. You also did a great job holding it together after you realized you went out a little fast and that is not easy to do. So much good stuff here to work from!
JUNIOR & SENIOR JV GIRLS
Ok, so we know Greta and Anja aren’t juniors or seniors, but with the limit of 7 runners per race, we figured Anja might like toeing the start line with her workout partner, Willa, and Greta might find a strong race in this upper class effort. Thanks to all 3 of you for being flexible and for showing everyone what grit (in all of its forms) really looks like! (162 finishers)
Greta: 20:19, 1st place. 6:05 first mile, 6:32 mile pace
Leading a race from wire to wire take guts and grit and you made it appear quite calm and comfortable. You were out quick and without an obvious push from a runner behind, that made it difficult to sustain that initial pace. But, you kept a great tempo and never wavered in your focus, with great leg turnover and strong arm swing. Another PR — you must like running in the Methow!
Willa: 26:44, 112th place. 7:39 first mile, 8:36 mile pace
Once again, you worked through racing discomfort and held strong. You were out quick and you felt that a bit in mile 1 to mile 2 with the hills. But, you recovered really well and actually looked better in the last mile than in the 2nd mile. That’s huge progress! And, a PR to boot! You are totally getting the hang of this!
Anja: 2 miles. 9:00 first mile
You are one tough runner. You raced further than you ever had and tackled some big uphills and painful-to-the-knee downhills. You were mature enough to acknowledge when your body and joints had had enough. We respect your commitment to this sport — returning from knee surgery is not easy — and we are here with you the whole way. Just keep knowing every day you are getting stronger!
VARSITY 1B - 2A GIRLS
Congratulations on defending your championship title. You did so in very fine fashion, too! You should know that second place King’s was running without their #1 runner (who ran as an individual in the 3A/4A race and won). Even if you added her back in, however, you still would have won! You are a deep team with so much racing spirit. I would never bet against you! (157 finishers)
Novie: 18:19, 3rd place. 5:41 first mile. 5:54 mile pace
Congrats on a PR! When you run as fast as you do, PR’ing is something worth pausing to celebrate. This was a fast first mile—but it had to be so that you could be in the race with the Markezich sisters—who both ran big PR’s to beat you (and who both would have gone 1st and 2nd in the 3A/4A race). It was just a fast day and you were right in the hunt! As the weeks progress, we’ll fine tune finishing speed and with a little taper at the end of the season, you’ll feel fresh and that goal time you have in mind will be right there for the taking!
Icel: 19:39, 6th place. 6:06 first mile, 6:19 mile pace
Sweet! Another week substantially under 20 should have you realizing this is no fluke, but instead where you are now as a senior runner. And, add to that confidence the idea that this week you achieved that fast time a different way — going out harder from the beginning. That was a smart tactic this week, because it meant you were racing with the right pack at key moments. It’s so great that you know you can use different strategies depending on the day and they all work! Ride the joy of this magical season you are having!
Ella: 20:11, 7th place. 6:19 first mile, 6:30 mile pace
You looked like that felt good and right and we’re so glad! You are so good at being patient yet reasonable in that first mile and then being confident enough to start reeling in people over the last mile and a half. You had a terrific last 800 meters—and that should only add to your running confidence.
Jori: 20:24, 12th place. 6:29 first mile, 6:34 mile pace
Congratulations. This was a huge race! You ran it about as perfectly as a runner can — with a solid first mile and then miles 2 and 3 at a very close pace to match. Your kick down that final archway stretch was EPIC and you found yourself onto the top 15 podium. You just looked stronger and more determined as the race went on and you helped your team significantly with that awesome second half. Terrific racing!
Eva: 21:20, 24th place. 6:23 first mile, 6:52 mile pace
A crazy huge PR over last year’s Twilight and just 2 seconds off last week’s time — which should give you confidence that running low 21 minutes is no exception for you now. You were out a bit too fast this week, but you used your endurance to keep it together very well. And, you still found something in the last 800 meters which is a testament to your determination. Nicely done!
Keeley: 21:41, 39th place. 6:33 first mile, 6:54 mile pace
So much better! You looked totally “in” this one and it seemed fun! Great job keeping connected in mile one and then you went with a pack that was moving right around 1.5 miles. You caught their momentum wave and that made all the difference. And, as a 6th runner you made a difference — King’s 4th and 5th runner were right in front of you, and you were ahead of Chelan’s 3rd and 4th (Chelan was 3rd place team) and Burlington Edison’s 4th and 5th). Yes!
Ava: 22:05, 45th place. 6:34 first mile, 7:06 mile pace
You are such a solid runner. This was a very good effort — you ran the uphill’s with lots of strength and good arm power and you did open it up on the downhills. You just lost a little contact with the pack you were with there right around the mile. But, you, too contributed to the team victory, being ahead of Chelan’s 3rd and 4th runners and Burlington-Edison’s 4th and 5th. You are a good runner on a good team. Take some pride and joy in that and trust that by senior season’s end you’ll be right where you want to be! And, happy birthday!
HS BOYS
Next week at Leavenworth we will get our first look at some more relative League and District competition. That being said, as only our second 5k of the season, the Twilight results are an excellent indication of the task ahead. Across the board we got out faster in that opening mile. For some that worked well already, and for just a few others it will get better in the next race or two. We need to get out — not necessarily to the front — but up and into the race for enough connection to the competition that we can be there with a chance at the end. We are still a deeper team at runner 6-7-8 then most of our competition for post-season spots — but we will need to take that depth and pack it just a little closer to the front in the next several weeks of racing and rounding into form. Nicely done gentleman. We lose a few of you to SATs next weekend, but lets have a great week of practice ahead.
VARSITY 1B - 2A BOYS
192 finishers. Team: 14th out of 28 with 350 points.
Emerson: 17:19, 20th place, 1st mile 5:22 - 5:34 pace
A 20 + second improvement over last year. A patient start, no side stitch, and you were moving past people in the middle and with people at the finish. No question you are running with strength and confidence and there is more time to drop for sure as we get to State competition in November. We’ll chat later this week about a workout this weekend and the best plan for racing next week with Bridgeport and Oroville as options.
Travis: 18:09, 51st place, 1st mile 5:30 - 5:50 pace
Solid again and a fine job with the faster opening mile. That will get easier for sure, and it’s the kind of thing that you will want to continue later when we are matching ourselves up man-for-man with schools like Manson, Tonasket, and Trout Lake. As our solid second runner so far, you will definitely want to be in the ballpark of those no. 2 runners from other schools. You can be a little patient and chase people down, but being close is important and we are totally confident in your strength to hunt people down and close with confidence.
192 finishers. Team: 14th out of 28 with 350 points.
Emerson: 17:19, 20th place, 1st mile 5:22 - 5:34 pace
A 20 + second improvement over last year. A patient start, no side stitch, and you were moving past people in the middle and with people at the finish. No question you are running with strength and confidence and there is more time to drop for sure as we get to State competition in November. We’ll chat later this week about a workout this weekend and the best plan for racing next week with Bridgeport and Oroville as options.
Travis: 18:09, 51st place, 1st mile 5:30 - 5:50 pace
Solid again and a fine job with the faster opening mile. That will get easier for sure, and it’s the kind of thing that you will want to continue later when we are matching ourselves up man-for-man with schools like Manson, Tonasket, and Trout Lake. As our solid second runner so far, you will definitely want to be in the ballpark of those no. 2 runners from other schools. You can be a little patient and chase people down, but being close is important and we are totally confident in your strength to hunt people down and close with confidence.
Bodhi: 19:09, 103rd place, 1st mile 5:43 - 6:10 pace
Really great to have you 15 seconds faster in that opening mile. Mission accomplished with staying close to Travis as well, and the work ahead will be in staying relaxed and strong by shifting that focus to the other runners in the race. A sub-19, 18:30 kind of race is definitely in your future. You are a totally different runner/athlete this year. Just keep running strong and steady. Have fun with passing people in the middle of a race and the rest will come without even thinking about it.
Lazo: 19:09, 104th place, 1st mile 5:52 - 6:10 pace
Great job in pushing your comfort zone a little more in that first mile. Sub-six by season’s end is definitely where you need to be and you and Simon will find your grove as well to help put both of you in that position. A few more solid workouts, a good race with hills at Leavenworth, and then a little mental and physical taper for you with the college trip back east and you will be right where you need to be for Leagues and Districts.
Simon: 19:09, 15th place, 1st mile 6:00 - 6:10 pace
Conservative to start but you had strength at the finish. We will ultimately be a better team with you and Lazo together earlier, but it was good for you to get some practice with feeling better over the second half and knowing that you could chase people down later in the race. A weekend off from racing ahead but we’ll be in touch about a possible workout for Saturday and a plan for next week as well. Keep us posted too about how your legs are after last week. No cramping on Saturday, but hope that you were able to get some sleep on Sunday and refuel the tanks a bit.
Bellamy: 19:49, 135th place, 1st mile 6:02 - 6:23 pace
First off, good job racing even when you weren’t feeling 100%. You decided to start and you didn’t stop even if it didn’t feel great. That is an accomplishment in and of itself, and you also got one more experience of a 5k race under your belt that will set you up well for the end of the season. Some different kind of racing this weekend in LW. Smooth and strong on the hills will be a good setting for you to shine. Our group will be smaller with the SAT takers, but you and Lazo should be able to work together again much like the 509.
Owen: 20:07, 148th place, 1st mile 6:04 - 6:28 pace
Another step forward Owen and you are learning new things each and every race. You are super steady out there and certainly not flustered by all that is new and different about this sport. Keep showing up. Keep challenging that 1st mile just a bit (low 6min again on Sat. was great) and you will soon enough have a break through where you suddenly feel stronger in that second half and drop 30-40 seconds to get down into the low 19 min range.
First off, good job racing even when you weren’t feeling 100%. You decided to start and you didn’t stop even if it didn’t feel great. That is an accomplishment in and of itself, and you also got one more experience of a 5k race under your belt that will set you up well for the end of the season. Some different kind of racing this weekend in LW. Smooth and strong on the hills will be a good setting for you to shine. Our group will be smaller with the SAT takers, but you and Lazo should be able to work together again much like the 509.
Owen: 20:07, 148th place, 1st mile 6:04 - 6:28 pace
Another step forward Owen and you are learning new things each and every race. You are super steady out there and certainly not flustered by all that is new and different about this sport. Keep showing up. Keep challenging that 1st mile just a bit (low 6min again on Sat. was great) and you will soon enough have a break through where you suddenly feel stronger in that second half and drop 30-40 seconds to get down into the low 19 min range.
FRESHMAN & SOPHOMORE JV BOYS
301 finishers. Team: 25th out of 36 with 693 points.
Andrew: 19:49, 104th place, 1st mile 6:04 - 6:23 pace
Much better patience at the start than Sehome and you thusly had gas at the end to go. Still looking springy and loose with 400m to go and you seemed to kick pretty well (although I’ll admit to being pretty far away!) Also a great job in using that short steep downhill in the second mile. Run the downs like that again at Leavenworth, race with people on the ups, and you will have a new PR on that course for sure.
Cooper: 19:52, 11th place, 1st mile 6:03 - 6:24 pace
Great to have you back and looking much more yourself out there. Some attempts at packing it up with Andrew, and we could see you looking for him and trying to work together. In a few smaller races down the road that will be even more important, and with another few weeks of work both of you can get closer to that 19min mark for 5k for sure!
David: 21:33, 184th place. 1st mile 6:45 - 6:56 pace
Congrats David on your first-ever HS 5k — and the always-exciting Twilight meet at that! A solid opening race, but recent workouts say that you have even more to give for sure. You looked comfortable out there, but maybe even a little more reserved than necessary. On the hills this week at Leavenworth try to open up a little more on the longer downhills and let those arms create a little more cadence for the pace of your legs. Great work, and lots more races ahead for trying things out!
Eli: 21:42, 198th place. 1st mile 6:46 - 6:59 pace
Another week and a nearly second drop from the 509 race last weekend! Good form and newfound strength served you well on the hills, and your first mile alone was nearly 20 seconds faster than last weekend. This is a great, and bravo for pushing the pace and trying new things in that opening mile.
Kieren: 22:28, 222nd place, 1st mile, 6:53, 7:14 pace
Shins are hurting we know, but it’s admirable for sure that you’ve been bringing it together the last two weeks for back-to-back 5k races to start your freshman year of XC. Talk to us this week about whether or not a few days off would serve you well. With the hills at Leavenworth
Another week and a nearly second drop from the 509 race last weekend! Good form and newfound strength served you well on the hills, and your first mile alone was nearly 20 seconds faster than last weekend. This is a great, and bravo for pushing the pace and trying new things in that opening mile.
Kieren: 22:28, 222nd place, 1st mile, 6:53, 7:14 pace
Shins are hurting we know, but it’s admirable for sure that you’ve been bringing it together the last two weeks for back-to-back 5k races to start your freshman year of XC. Talk to us this week about whether or not a few days off would serve you well. With the hills at Leavenworth
