RACE COURSE: 5km. The same 5k course as last year with a start/finish on the football field. Warm this year with a high of 75 but maybe not quite as warm as 2022. Twisty, turny, two big campus loops with a variety of grass, dirt, and a few pavement crossings.
GIRLS OVERALL: 25 finishers. A small race, to be sure, but one where you each had a chance to prove you are a tough runner even when no one is watching on some of those pretty lonely stretches. That is important to tuck away in your minds as we prepare for the end of season racing. You are all strong runners, mentally and physically and you can do more than you think!
Leki: 20:25, 1st Place. Overall Pace: 6:34
A super solid performance. 20 seconds faster than last year at this race, and right on with what you ran sophomore year at this race (if you convert that 3 mile time to 5K) — and think how well you ran at state that year! Loved the way you got out boldly and then you ran that second mile so tough. You’ve got the speed, the strength, and the focus. Now just work on the belief.
Sandra: 22:47, 3rd Place. Overall Pace: 7:20
Good job sticking with it, even when the calves were tightening and the side stitch was bothering you. You kept Kaydence in your sights and you looked like you were more focused on what was in front of you rather than worrying about what is behind you. Your time was more than minute faster than last year at this race — and you will continue to be faster as the end of season races unfold!
Alida: 24:10, 6th Place. Overall Pace: 7:47
Terrific work moving up throughout the race. If there was half a mile more, you would have caught the Republic runners! Don’t focus too much on time on this one—this course is usually slower — and do focus on the oh-so-many good things in this race: you kept your focus, you had a kick even after a hard week of workouts, and you are figuring out how you like to run these 5K races. That makes for an excellent day.
Ingrid: 24:36, 7th Place. Overall Pace: 7:55
Trust me, I totally understand that getting over a cold makes running a little harder… so be pleased with how well this one went given that fact! We can start by noting you ran 2 and a half minutes faster than last year at this race. You also got out in the first mile really well—right where you want to be. When you are feeling better, you’ll find that you can stick with anyone passing you and that will keep you connected to a little min-race within the race. You are doing such a better job of keeping your stride open and moving forward rather than up and down when you get tired, and that’s why you are dropping time. Next week will feel even better.
Nella: 24:59, PR, 9th Place. Overall Pace: 8:02
Congratulations! An excellent first high school 5K and we’re so glad you joined us! You showed great racing instincts by starting off within yourself and then steadily moving up throughout the whole race. 5K’s take some time to get used to, but you have everything you need to figure them out—and the first one is always the hardest! Excellent finish, you had something left — which means that next race you can be confident to give just a little more earlier in the race. Just remember to keep your eyes up looking ahead. Can’t wait to see you race again!
Yasmin: 28:19, 19th Place. 9:07
A solid effort on a warm day. You went out quick for the first mile and then it seemed like you found a good rhythm that let you roll right along. You looked like you were working hard but also pacing yourself well. You were just about 9 seconds slower than last year at this race, so generally in the ballpark of your goal to improve your times. Hopefully you’ll feel good these next two weeks and you can get in some solid training and then you should see those times really drop.
*****
BOYS: Varsity/JV combined - 94 Finishers (vs 70 last year). Last year’s spread from 4th to 7th was 19:26 to 20:59. This year, from 4th to 8th we are 20:11 to 20:26. We are a deeper team at the back and that is a strength. That being said, we still have to get out MUCH closer to the competition so that we can be in the right place to compete later in the race. Keep up the good work. Onward and upward!
Dexter: 15:52, PR, 1st place, 1st Mile: 4:54, Overall Pace: 5:06
A very consistent and forward moving performance. While a different race than Twilight - and in lots of ways harder - you looked relaxed and fast the entire way. It was excellent to see you attack that first 400m and launch yourself into a candence that would sustain you the rest of the race. No hesitation and no instance of letting your foot off the gas. Fully 1 minute 9 seconds faster than a year ago, so let’s have some fun running hard in the Leavenworth hills, knock off a fast evening time trial, and then dial up another PR performance at State! (Districts will be fine but obviously not the main objective.)
Will: 16:55, 2nd place, 1st Mile: 5:11, Overall Pace: 5:27
On tired-feeling legs an overall fine race for sure. You’ve notched another sub 17min 5k under your belt and you are well on your way to the consistency that put you near the top of the podium in your sophomore year. You steadily gained ground over our new friends from Rogers who were doing their best to chase you down but never really even came close. Your rhythm was solid, but will be snappier and more responsive to a deeper field for the last several weeks of the season. Excited to see what you can do about ripping a 2 mile on the track and even more excited to see you lauch again in that first mile at on November 4th!
A very consistent and forward moving performance. While a different race than Twilight - and in lots of ways harder - you looked relaxed and fast the entire way. It was excellent to see you attack that first 400m and launch yourself into a candence that would sustain you the rest of the race. No hesitation and no instance of letting your foot off the gas. Fully 1 minute 9 seconds faster than a year ago, so let’s have some fun running hard in the Leavenworth hills, knock off a fast evening time trial, and then dial up another PR performance at State! (Districts will be fine but obviously not the main objective.)
Will: 16:55, 2nd place, 1st Mile: 5:11, Overall Pace: 5:27
On tired-feeling legs an overall fine race for sure. You’ve notched another sub 17min 5k under your belt and you are well on your way to the consistency that put you near the top of the podium in your sophomore year. You steadily gained ground over our new friends from Rogers who were doing their best to chase you down but never really even came close. Your rhythm was solid, but will be snappier and more responsive to a deeper field for the last several weeks of the season. Excited to see what you can do about ripping a 2 mile on the track and even more excited to see you lauch again in that first mile at on November 4th!
Aksel: 18:52, 16th place, 1st Mile: 5:22, Overall Pace: 6:04
Chalk it up! Good days. Bad days. Things that you can control. Things that you can’t. Rumor had it that you were pretty ticked at the end of the race… so my positive take here is that you settled it out, got in some extra miles, and seemed pretty composed again when we finally talked at the end. Good work on the stress management front! On the flip side, be sure to take your inhaler :) Know that you are strong and that you do have a say in the pre-race routine that involves your medication. Other factors like the weather or even the other racers in the event are beyond our reach, but do the controllable things, stay relaxed, and then go with the flow. You’ll be right back where you want to be the next time.
Tristan: 20:11, 32nd place, 1st Mile: upper 5min low 6, Overall Pace: 6:30
20 seconds better than last year on a day that didn’t really feel like it went too well, and that is a good thing. You also found a kick again at the end which is further testament to the strength that you have to trust when it comes to that harder middle part of the race. A pretty good start at near 6 minutes this race, but we just still have to try getting out closer to Okanogan. You know this, I know :) but I will try and help you and the pack find a few more strategies for going after it these next few races. Keep up the good, hard, work this week. It will pay off in the end!
20 seconds better than last year on a day that didn’t really feel like it went too well, and that is a good thing. You also found a kick again at the end which is further testament to the strength that you have to trust when it comes to that harder middle part of the race. A pretty good start at near 6 minutes this race, but we just still have to try getting out closer to Okanogan. You know this, I know :) but I will try and help you and the pack find a few more strategies for going after it these next few races. Keep up the good, hard, work this week. It will pay off in the end!
Kyler: 20:12, 33rd place, 1st Mile: upper 5min low 6, Overall Pace: 6:30
Just 11 seconds off of last year – so in a good place even on a less excellent day. We can improve our points against Okanogan in SO many ways, but no one person need to do it all. We are right there, just outside the window but getting close. Keep putting in the work. Keep the desire burning bright. I really like the plans that we talked about for really attacking that first mile in the next couple of efforts. You guys have it. Relax. Believe it. Don’t force it. Let it flow!
Sam: 20:22, PR, 36th place, 1st Mile: 6:20s, Overall Pace: 6:33
Nice work Sam, and congrats on the new PR. DEFINITELY a little harder start, but you still seemed to be moving well through that middle part of the race. It was excellent to you catching Brodi and George late in the run and that presence of an extra teammate always helps to pull the group along. Sorry that we will miss you for these next two races, but you will get to toe the line again at the District meet. Run like you did on Saturday and you are certainly in the mix for an alternate spot to State. Have a great hunting trip with your dad. Try to run on some of the days when you aren’t out in the field.
Brodi: 20:26, 37th place, 1st Mile: 6:08, Overall Pace: 6:35
The same first mile as last weekend – which is great since this is a slower first mile for sure (no downhill AND way fewer runners). You are finding that starting pace and you are getting up and into the right part of the race where you can compete. We put in a hard week of work - with you and George coming off of the back-to-back Wed/Thursday effort - plus you started the week a little sick - so don’t give the slight regression in over all time another thought. You raced it really well. You were closer and even IN the pack, and your race again at home on 10/28 is going to be another great step in the right direction. You are making us a better team and it is excellent to have you out!
George: 20:26, 38th place, 1st Mile: Also around 6 min, Overall Pace: 6:35
A hard race out there, George, but you showed a lot of mental strength in keeping yourself from dropping out. Amazingly, even though you were clearly ill, you still ran over two minutes faster than last year. You are stronger, more comfortable with the distance, and operating from just a whole different starting point with this year as compared to last. Like I kept saying about your brother last year, I wish you had run XC all four years. You’d be crushing 18:30 right now or faster… and I still feel like you probably will before the end of the season. Feel better soon!
Liam: 21:09, PR, 50th place, 1st Mile: 6:22, Overall Pace: 6:48
Congrats on the new PR, Liam, for both the mile and the 5k by the sound of it :) This one hurt a little more for sure, but you are strong and you survived. The next time the later part of the race will feel better, so don’t slow down at the start. Keep that going and trust that your training and a taper will help the second half feel better. Tons of potential for breaking that 21-minute mark when we are back on this course at the end of the season!
Orlo: 22:11, PR, 61st place, 1st Mile: 6:55, Overall Pace: 7:08
Overall an improved race and a new PR to show for it! You are still getting out a little too conservative… but your corrected that fairly quickly and found your way up to Hunter – which is seeming like your best matchup for the couple of meets. You still look really loose and free out there – with a lot of ability to move over the last 400m of a race, so you can probably handle an even faster pace at the start and should certainly be able to take your time down below the 21 minute mark before the end of the Seaon. Great job, Orlo!
Hunter: 22:42, 65th place, 1st Mile: close to Orlo, Overall Pace: 7:18
Slowly but surely, Hunter, you are closing in on a new xc PR. You are currently just 14 seconds aways, and with a few more weeks of consistent training and some now cooler weather, I feel really confident that you will get there when we run this course again on 10/28. A couple of chances this weekend and next (on the track) to go our fast and to hold on. Trust your strength and roll the dice a bit. Good things can happen with that kind of strategy now that you have a little more running on your legs and experience under you belt.
Benji: 23:17, PR, 68th place, 1st Mile: close to Orlo too , Overall Pace: 7:30
Congrats on the new PR, Benji! And you are getting more and more comfortable with the 5k distance with each and every race. You still look loose and appear to be moving well out there, even on a hotter day and later in the race. Your one-mile time-trial from the start of the season would say that you can eventually run a faster overall pace, so keep putting in the work and I’m excited to see what can happen when we are back at home again for the last race of the season!
Finn: 26:26, 84th place, 1st Mile: Faster, I think, based on where I saw you, Overall Pace: 8:30
Overall a much better race with a more consistent rythmn and approach right from the start. Got got into the racing groove a little more quickly than you did at Twilight, which meant – especially in a smaller race - that you still had a pack at the mile and people to race. The quicker start helped you to an over all faster time for sure, and you are looking more and more comfortable with the speed work sessions too. Keep reminding yourself to use your arms for little surges or to stick with people at various places in the race. You are doing a good job of that at the finish and it shows!
Omar: 29:36, 87th place, 1st Mile: Faster, I think! Overall Pace: 9:32
Not unlike the Okanogan race, this one hurt a bit. That being said, you were still nearly 20 seconds faster per mile than you were last year AND you got back out there again yesterday afternoon just to rerun the course and feel better about the effort. Cooler temps and maybe a little more sleep this week will help. You are definitely putting in the work to make a new PR possible in the last two weeks of the season.
The same first mile as last weekend – which is great since this is a slower first mile for sure (no downhill AND way fewer runners). You are finding that starting pace and you are getting up and into the right part of the race where you can compete. We put in a hard week of work - with you and George coming off of the back-to-back Wed/Thursday effort - plus you started the week a little sick - so don’t give the slight regression in over all time another thought. You raced it really well. You were closer and even IN the pack, and your race again at home on 10/28 is going to be another great step in the right direction. You are making us a better team and it is excellent to have you out!
George: 20:26, 38th place, 1st Mile: Also around 6 min, Overall Pace: 6:35
A hard race out there, George, but you showed a lot of mental strength in keeping yourself from dropping out. Amazingly, even though you were clearly ill, you still ran over two minutes faster than last year. You are stronger, more comfortable with the distance, and operating from just a whole different starting point with this year as compared to last. Like I kept saying about your brother last year, I wish you had run XC all four years. You’d be crushing 18:30 right now or faster… and I still feel like you probably will before the end of the season. Feel better soon!
Liam: 21:09, PR, 50th place, 1st Mile: 6:22, Overall Pace: 6:48
Congrats on the new PR, Liam, for both the mile and the 5k by the sound of it :) This one hurt a little more for sure, but you are strong and you survived. The next time the later part of the race will feel better, so don’t slow down at the start. Keep that going and trust that your training and a taper will help the second half feel better. Tons of potential for breaking that 21-minute mark when we are back on this course at the end of the season!
Orlo: 22:11, PR, 61st place, 1st Mile: 6:55, Overall Pace: 7:08
Overall an improved race and a new PR to show for it! You are still getting out a little too conservative… but your corrected that fairly quickly and found your way up to Hunter – which is seeming like your best matchup for the couple of meets. You still look really loose and free out there – with a lot of ability to move over the last 400m of a race, so you can probably handle an even faster pace at the start and should certainly be able to take your time down below the 21 minute mark before the end of the Seaon. Great job, Orlo!
Hunter: 22:42, 65th place, 1st Mile: close to Orlo, Overall Pace: 7:18
Slowly but surely, Hunter, you are closing in on a new xc PR. You are currently just 14 seconds aways, and with a few more weeks of consistent training and some now cooler weather, I feel really confident that you will get there when we run this course again on 10/28. A couple of chances this weekend and next (on the track) to go our fast and to hold on. Trust your strength and roll the dice a bit. Good things can happen with that kind of strategy now that you have a little more running on your legs and experience under you belt.
Benji: 23:17, PR, 68th place, 1st Mile: close to Orlo too , Overall Pace: 7:30
Congrats on the new PR, Benji! And you are getting more and more comfortable with the 5k distance with each and every race. You still look loose and appear to be moving well out there, even on a hotter day and later in the race. Your one-mile time-trial from the start of the season would say that you can eventually run a faster overall pace, so keep putting in the work and I’m excited to see what can happen when we are back at home again for the last race of the season!
Finn: 26:26, 84th place, 1st Mile: Faster, I think, based on where I saw you, Overall Pace: 8:30
Overall a much better race with a more consistent rythmn and approach right from the start. Got got into the racing groove a little more quickly than you did at Twilight, which meant – especially in a smaller race - that you still had a pack at the mile and people to race. The quicker start helped you to an over all faster time for sure, and you are looking more and more comfortable with the speed work sessions too. Keep reminding yourself to use your arms for little surges or to stick with people at various places in the race. You are doing a good job of that at the finish and it shows!
Omar: 29:36, 87th place, 1st Mile: Faster, I think! Overall Pace: 9:32
Not unlike the Okanogan race, this one hurt a bit. That being said, you were still nearly 20 seconds faster per mile than you were last year AND you got back out there again yesterday afternoon just to rerun the course and feel better about the effort. Cooler temps and maybe a little more sleep this week will help. You are definitely putting in the work to make a new PR possible in the last two weeks of the season.
Calvin: 40:50.08, 94th place, Overall Pace: 13:09
This race was totally about sticking with it and getting through to the end. Not quite the same “excitement” of the event as there was at Twilight, but you did do an amazing job of working through the heat and seeing things through to the finish. And sometimes the second race is actually harder than the first. At over 40 minutes, this is your longest run yet and this is also something to be excited about. Each practice you get a little stronger. Each race experience you get a little more comfortable with being uncomfortable. Great job and keep it going!
This race was totally about sticking with it and getting through to the end. Not quite the same “excitement” of the event as there was at Twilight, but you did do an amazing job of working through the heat and seeing things through to the finish. And sometimes the second race is actually harder than the first. At over 40 minutes, this is your longest run yet and this is also something to be excited about. Each practice you get a little stronger. Each race experience you get a little more comfortable with being uncomfortable. Great job and keep it going!