Liberty Bell Invite - 10/12/2024

 Liberty Bell Invite – 10/12/2024

 

Course Length – 5k

 

General Notes – Our home course is always fun, with lots of open fields to see the competition. The terrain is fairly flat, but the footing means the course isn't particularly fast. The weather during the races was in the high 60s to low 70s with lots of sun and no wind. This was a small meet with 6 high schools present.

  

The Boys team won with 30 points. Garden City was 2nd with 40 points. There were 41 athletes and 4 teams.

The Girls team won with 26 points. Republic was 2nd with 32 points. There were 15 athletes and 2 teams.

Dexter - One mile: 4:45. Two mile: 10:09. Finish: 15:55, 1st place. Average: 5:08.

Well done Dexter! You looked strong, smooth, and fast the entire race. It’s tough to run a race completely by yourself but you handled it like a pro. Your pace dropped off in the second mile which is understandable for our course but then you picked it back up to finish strong. Way to stay tough! With a few more weeks of training, cooler weather, and more competition you will be ready to rip some fast times at our upcoming races. 

Orlo - One mile: 6:22. Two mile: 13:09. Finish: 19:53, 14th place. Average: 6:25.

Awesome job Orlo! And what a fantastic kick! You did a great job this race at keeping a consistent pace and not getting pulled out too fast in the first mile. Since you had so much left in the tank for your kick let’s try and start picking it up earlier - maybe over the last mile. You have been crushing the workouts and I’m excited to see how this plays out in our upcoming races! 

Sisu - One mile: 7:16. Two mile: 15:56. Finish: 25:10, 10th place. Average: 8:07.

Great job Sisu! That was a tough race, and despite going out really fast, you set a brand new PR! Congratulations! Running just behind Nina and Elsa likely helped pull you along, which was a lot of fun to see. You also did a great job powering up the short hills on our course, which is definitely a strength of yours. Then you had a great finishing kick down the field. When you stay relaxed, you have a great stride and you can churn through the course. Keep it up!

Nina - One mile: 7:12. Two mile: 15:16. Finish: 23:47, 7th place. Average: 7:40.

Well run Nina! Despite the fact that you were feeling sick and you ran most of the race by yourself, you were still only 1 second slower than at Twilight. That's really impressive on this course! You went out really fast, which meant you had to dig deep to hold on in the second mile. Your middle mile was definitely slower, but that's ok, since we're still finding our pacing. With some more experience that will come easier. Still, you stuck it out and ran hard through the finish, which is always a great plus!

Ava - One mile: 7:04. Two mile: 15:09. Finish: 23:34, 6th place. Average: 7:36.

Nice running Ava! You now have two 5k's under your belt, so I hope it's feeling a bit more manageable. One thing we're going to try to do is slow the first mile down quite a bit - that will help you feel good when you get to the halfway point so that you can really work through the two mile. You're a very strong runner, particularly on hills, and this course doesn't have a whole lot of hills. Still, you kept your cadence up pretty well with those fast feet. Nice job!

Liam - One mile: 6:22. Two mile: 13:09. Finish: 20:04, 16th place. Average: 6:28.

Great race Liam! You were one of the few to not get pulled out too fast in the first mile - nice job! You slowed down a little bit in the second mile but then picked it back up and your last mile was your fastest. That’s hard to do. You ran over a minute faster than last year at our home meet and almost broke 20 again! You have been working hard and crushing the workouts, keep it up! You are ready to run fast in our upcoming races. 

Tristan - One mile: 5:44. Two mile: 12:43. Finish: 19:53, 15th place. Average: 6:25.

Way to stay tough Tristan! Now just shake this race off and learn from it. I know you were upset with how the race went but there were still a lot of positives to take away from this race: you still ran sub-20, you learned how fast is too fast for your first mile, and how to hang tough when a race isn’t going your way. We are going to work on locking in to goal pace. I think going out around 10 seconds slower your first mile will set you up for a great race. Your workouts show you are in a great place and ready to crush the rest of the season! Let’s go! 

Crispin - One mile: 6:26. Two mile: 13:38. Finish: 21:14, 23rd place. Average: 6:51.

Nice job Crispin! You went out really fast, actually the same opening mile as Wenatchee, which meant you had to dig deep to hold on the rest of the race. Unlike at Wenatchee you didn’t panic and looked smooth the whole race. We are going to try and slow the first mile down similar to your Twilight race so you can really attack the second half of the race. This year is all about learning how to race the 5k distance and you are doing great. Keep up the hard work! 

Bhavana - One mile: 8:57. Two mile: 19:12. Finish: 31:42, 14th place. Average: 10:14.

Way to go Bhavana! You went out at a great pace, and you were actually 20 seconds ahead of Twilight at the two mile. That's great! I think the volume from the week got to you, and that's ok! We were training through this race anyways. You were still able to keep your time pretty close to Twilight despite not getting that nice long downhill in the last mile. That's really impressive, since the last mile on our course isn't super fast! Great job!

Madie - One mile: 8:06. Two mile: 17:59. Finish: 27:46, 12th place. Average: 8:57.

Great job Madie! That was a tough one, but you hung on despite going out fairly quick (but not too quick). I think that's actually a good pace for you to run your first mile in, and with some more tempo runs the second mile will feel quite a lot easier. The only real difference between this week and Twilight was your second mile, which was quite a bit slower this week, and that's ok. You really didn't have anyone to run with most of the race. Still, you kept pushing yourself and you now have two 5k's finished! Congratulations!

River - One mile: 5:52. Two mile: 12:56. Finish: 20:36, 19th place. Average: 6:39.

Well done River! It was a tough race, and despite not feeling 100%, you dug deep and showed how tough you are.  You ran a fast first mile, similar to Twilight, which I think caught up to you in the second half of the course. But that’s ok this first year is supposed to be about learning the 5k and figuring out pacing. You are a strong runner and all your hard work will continue to pay off as we head into our final races. Keep it up!

Ingrid - One mile: 6:30. Two mile: 14:29. Finish: 22:41, 2nd place. Average: 7:19.

Strong racing Ingrid! You got out very fast, and that definitely didn't help you in the second mile. That's ok! Our course has a quick first mile, and we have lots of time to keep working on our pacing. Regardless, you still hung strong and despite running most of the race by yourself, you ended up very close to your Wenatchee time, which is really impressive! You did a great job pushing yourself, and with more gas in the tank I know you can have a great race!

Finn D - One mile: 7:10. Two mile: 15:46. Finish: 24:33, 33rd place. Average: 7:55.

Well done Finn! A nice season’s best and over almost two minutes faster than last year at our home meet. You were flying that first mile which definitely hurt you a bit during the rest of the race. That’s ok though! Our course’s first mile is relatively quick, and we will keep working on pacing. It also doesn’t help that you ended up running most of the race by yourself which is very tough to do. You did a great job pushing yourself, and with more consistent pacing I know you can run a PR!

Calvin - One mile: 11:46. Two mile: 25:58. Finish: 40:30, 40th place. Average: 13:04.

Great job Calvin! Your first mile was about a minute and a half slower than Twilight but were only 30 seconds different at the two mile – this means you did a better job at keeping a consistent pace. Nice job! Our course isn’t super-fast so to be within a minute of all your other 5k’s this year is awesome. You are battling shin splints and yet you still managed to run faster than you did last year at the home meet. Your endurance is improving every week, and with a few races left I know you will continue to improve!

Brodi - One mile: 5:36. Two mile: 11:52. Finish: 18:44, 6th place. Average: 6:03.

Nice job Brodi! That was a very fast first mile, but you did a great job of hanging on to that pack. It was fun to see your competitive spirit, and you got a taste of racing a 5k and not just running your pace. Even though you slowed down quite a bit you dug deep and pulled off another sub-19 minute performance. We are going to work on locking into goal pace – I think going out about 10 seconds slower in the first mile will put you in a great position to attack the second half of the race. You are having a breakout season – let’s continue this fast streak heading into Districts and State!

Elsa - One mile: 7:12. Two mile: 15:41. Finish: 24:27, 9th place. Average: 7:53.

Great running Elsa! You went out fast - probably about 20 seconds ahead of where you want to be, but that's ok! That's what your first year is supposed to be about! You're definitely making big progress in practice, which we can tell by how you've been absolutely crushing the workouts. With a bit of patience, that will also start to show in your races. I'm really excited to see you have your breakout race coming up!

Finn S - One mile: 6:20. Two mile: 13:19. Finish: 20:53, 20th place. Average: 6:44.

Great job Finn! You ran within 5 seconds of your PR on a harder course, in warmer weather, and after being sick all week. That’s incredible! I think with a few more races and better conditions you will easily PR and break the 20 minute barrier. Remember to stay tall and keep your arms relaxed when you get tired in the second half of races - this will help you run smoother and efficiently. Keep up the hard work! 

Luke - One mile: 6:26. Two mile: 13:58. Finish: 21:56, 25th place. Average: 7:05.

Way to go Luke! You have raced two 5k’s now, so hopefully you are starting to get a hang of the distance. You and Crispin went out very fast the first mile (~25 seconds faster than Twilight) which I think hurt you a bit in the middle mile. The middle mile of a 5k is usually the hardest. You did a great job of staying tough and you picked the pace back up for the last mile. I think going out a little slower in the first mile will set you up to feel great the second half of the race. With some more experience, finding your pace will get easier. Keep it up!

Holden - One mile: 6:08. Two mile: 12:20. Finish: 18:18, 4th place. Average: 5:54.

Wow, great race Holden! You ran this race perfectly. You did a nice job of being patient in the beginning and running a consistent pace the first two miles, then you really dropped the hammer the last mile. I think starting out conservatively and speeding up throughout the race is a smart strategy for you to keep doing in the future races - plus passing people at the end of races is more fun. I know it was a frustrating first half of the season but you are back on track now and I’m excited to see you race again! 

Soren - One mile: 5:41. Two mile: 12:03. Finish: 18:33, 5th place. Average: 5:59.

Great PR Soren! Congrats! That was your third 5k of the season and every race you look like you are getting more comfortable with the distance. Like most people your first mile was probably a little too fast as you slowed down quite a bit in the middle mile. That’s ok – we are going to continue working on pacing and the longer tempo workouts will really help. It was fun to see you working with Brodi and Tristan during this race, and you looked strong and smooth throughout the race. I think you, Brodi, Tristan, and River could work together and make a good pack in our next races. Nice work!

Alida - One mile: 6:40. Two mile: 14:48. Finish: 22:51, 3rd place. Average: 7:22.

Way to hang tough Alida! That was a quick first mile, and that set you up to be pretty tired in the second mile, which definitely dropped off a bit. That's ok - we had been training hard this week and the first mile of our course is deceptively fast. I think you and Ingrid will want to go out somewhere around 7:00 for the first mile which will set you up to work together and move through the field in the later portion of the race. These small meets are hard though because you don't have someone right in front of you to look at, but that will change as we keep progressing. You're rocking it!

Benji, Posey, Elliot - 

Thanks for coming and supporting the team! You all weren't able to run for various reasons, but that didn't stop you from being great teammates, cheering people on, taking pictures, and generally being awesome! You rock!

Twilight Invite - 10/5/2024

 Twilight Invite – 10/5/2024

 

Course Length – 5k

 

General Notes – The course at Cedarcrest Golf Course is a combination of long straightaways interspersed with steep hills. There is one long climb, with two long descents, and the finish is lower than the start. The footing is mostly grass, with some short pavement crossings. The weather during the races was in the high 50s to low 60s. There was very little wind, and the temperature gradually dropped over the afternoon.  There were almost 100 schools present. Even in the 1B-2A category, there were about 40 schools.

A big thank you to Anne and Benji for taking photos!

  

The 9th/10th Grade JV Boys team was 58th overall with 1658 points. There were 544 athletes and 66 teams.

In the 9th/10th Grade JV Girls race, there were 309 athletes.

In the 11th/12th Grade JV Boys race, there were 452 athletes.

The Varsity Girls team was 19th overall with 488 points. Sehome won with 33 points, Royal was 18th with 435, and Washington was 20th with 496. There were 213 athletes and 27 teams.

The Varsity Boys team was 19th overall with 577 points. Sehome won with 41 points, Naches Valley was 18th with 557, and East Jefferson was 20th with 578. There were 170 athletes and 25 teams.

Alida - One mile: 7:07. Two mile: 14:14. Finish: 21:57, 70th place. Average: 7:05.

Wow - a 40 second PR and a minute faster than last year at Twilight! On top of that you ran even splits!! That was incredible - congrats! You executed your race plan nicely by starting out slightly behind Ingrid, moving up to work with her through the middle mile, then hammering the last mile. You looked strong and in control throughout the last 400m in the race - this shows me you are ready to run even faster. You have been putting in lots of hard work week after week and it really shows. I’ve enjoyed watching you gain confidence in your racing this season. Keep up the hard work! 

Sam - One mile: 6:08. Two mile: 12:37. Finish: 19:34, 183rd place. Average: 6:19.

Great job Sam! That was a tough race, and you definitely weren't feeling 100%, yet you still found a way to have a solid PR. You went out a little fast, which probably meant you were a bit more tired for the hills. But you still have a very solid final 1.1 miles, getting back up to your average pace on the downhills and pushing hard to the finish. It would be great to see what you can do if you hold back a bit off of the starting line, running with Orlo and Liam for the first portion of the race. You definitely have more PRs coming!

Ava - One mile: 7:17. Two mile: 14:45. Finish: 23:02, 113th place. Average: 7:26.

Awesome first 5k Ava! You went out in a speedy 7:17 first mile, but only slowed a little over the uphill second mile then you were able to dig deep and hold that pace through the finish. You did a great job remembering quick feet - or making a quick adjustment every time one of us reminded you during the race. We will keep working on quick feet and staying tall which will really help as we get tired in the second half of races. Keep up the hard work!! 

Elsa - One mile: 7:36. Two mile: 15:30. Finish: 24:27, 151st place. Average: 7:50.

Great race Elsa! I enjoyed watching you work with your teammates through the crazy first mile. You did end up slowing throughout the rest of the race but it can be hard to find your footing in such big races. Shake it off! You did a better job at staying tall throughout the race - nice job! Remember to keep your shoulders and arms relaxed - this combined with staying tall will really help you stay fluid and run more efficiently. 

Calvin - One mile: 10:17. Two mile: 25:30. Finish: 39:37, 543rd place. Average: 12:47.

Way to go Calvin! You went out pretty fast - faster than Wenatchee in fact - and you closed very well. Your final 1.1 miles was right on your average pace of 12:47. That's very impressive! What was also great to see is how much you ran during the middle mile of the race. It was a bit slower, but that is to be expected when it has the vast majority of the climbing involved. Every single day you are improving, and with a few weeks left, I know you will continue to improve!

Posey - One mile: 7:40. Two mile: 16:30. Finish: 26:24, 194th place. Average: 8:31.

Great job Posey! Way to push through the pain and finish the race - that takes strength and perseverance. You started the race knowing you weren’t 100% healthy and still ran as hard as you could. You should be proud of that! I know you are anxious to run but be patient. Let’s get your hip figured out this week and get you on the path to healthy, pain-free running. You are poised for a breakthrough heading into the second half of the season. 

Bhavana - One mile: 9:05. Two mile: 19:33. Finish: 31:05, 268th place. Average: 10:02.

Nice job Bhavana! Congratulations on your first 5k! There is a big difference between 2 miles and 3.1, but you handled it very well. Every time I saw you during the race you looked calm and in control. And it was great to hear your hip did not bother you during the race! Only afterwards when you were sprinting around the course cheering on the varsity races. Keep up the hard work! 

Orlo - One mile: 6:25. Two mile: 12:50. Finish: 19:30, 178th place. Average: 6:17.

That was awesome Orlo! You ran that race perfectly, using the long downhills (which are definitely your forte) to build speed and cover ground. In fact, after running even splits for the first two miles, you casually dropped a 6:03 pace for the final 1.1, which is a serious increase in speed! All that culminated in a 19:30, which is almost a minute faster than you finished the season last year (let alone at Twilight). The Slim Reaper strikes again!

Finn S - One mile: 6:41. Two mile: 13:17. Finish: 20:48, 234th place. Average: 6:43.

Way to go Finn! That was a huge race, with a lot of competitors, and you still stayed internal, running in your first ever 5k! Congratulations! You were very consistent throughout the race, with your opening mile and your final 1.1 right around your average. Your second mile was actually the fastest portion of the race, which is amazing! I think now that you've run a 5k you'll have a better idea of your own pacing and how to hold back and push at the right times. You're doing awesome! It looks like we missed a photo of you. Sorry about that! We'll get one next weekend for sure.

Finn D - One mile: 7:49. Two mile: 16:03. Finish: 24:58, 467th place. Average: 8:03.

Great job Finn! Let's start with this - you were almost 5 minutes faster this year than at Twilight last year. That's a serious improvement, showing you know how to run these 5ks now. Your first mile was fast, and that likely set you back for the second mile. It's hard to know how to pace when everyone gets off the line quickly. But once you settled in, you were super smooth and consistent, which was a lot of fun to see. Way to work hard all the time!

Luke - One mile: 6:51. Two mile: 13:38. Finish: 21:13, 272nd place. Average: 6:51.

Great running Luke! First off, that 5k looked a lot better than at Okanogan. You were more in control of your race, staying calm and pushing at the right moments, including the long descent where you can really stride out. Plus, your second mile was faster than your opener, which means you did a good job of conserving your energy for the middle of the race. All of that led you to a PR of almost 1:30! The more you run this distance, the more comfortable you will get with your racing. I can't wait to see what you can do this year!

Crispin - One mile: 6:51. Two mile: 13:38. Finish: 20:52, 230th place. Average: 6:44.

Nice job Crispin! You went out at a solid pace and managed to get faster through the second mile. Then, you managed to get faster still through the final 1.1 miles, each split clocking in faster than the previous. You successfully completed the negative split race, which is not easy to do! And it led you to a nice PR of about 15 seconds, which is nothing to sneeze at. You now have three 5ks under your belt, and the more comfortable you get the more you will know how to push yourself, which I think should be in the first mile. I'm really excited to see you keep improving!

Ingrid - One mile: 7:06. Two mile: 14:18. Finish: 22:10, 84th place. Average: 7:09.

Congrats Ingrid on your shiny new PR! Almost a minute and a half faster than last year at Twilight! You looked confident and in control during the crazy first mile then you worked with Alida through the tough, uphill second mile. I know your hip started bothering you on the long downhill during the final mile but you dug deep and finished strong! Wow - you proved again how tough you are. Just think how fast you will be able to run when you don’t have to push through pain. Keep up the PT exercises and hopefully you will be back to pain-free racing soon! 

Tristan - One mile: 5:53. Two mile: 12:05. Finish: 18:57, 156th place. Average: 6:07.

Great run Tristan! You're one of those assassin types, quietly whittling away at your PR and turning in very solid races each time without much fanfare. I mean, look at where your PR was at the beginning of the season, and look at how much time we have left to keep seeing those numbers drop! Those hills are definitely tough, and I think you lost a bit of connection with Brodi in the middle mile, but you still found a way to push through the final 800 to the finish. I think this weekend you'll be able to stick with Brodi through the second mile then find that next gear. Keep doing what you do!

River - One mile: 5:45. Two mile: 11:53. Finish: 18:48, 144th place. Average: 6:04.

Congratulations on your first Varsity 5k race! And wow, what a race it was! You went out very fast - at about 18:00 pace - which meant you were more tired for the second mile. Even so, you didn't slow down all that much for the middle mile despite the hills and a significant side cramp. Then, even though you weren't feeling your best, you dug in with 800 to go, making a big move. Then, you found a way to do that again with 400 to go, showing your strength and speed. A more conservative start will probably save you 10-15 seconds right now, which is a huge amount. Keep up the good work!

Nina - One mile: 7:35. Two mile: 15:26. Finish: 23:46, 136th place. Average: 7:40.

Great job Nina! I know it’s not the race you wanted but it was a great effort after what sounds like a stressful and tiring week. The first mile was crazy with over 200 people in the race but you looked smooth. Even though you slowed down in the second mile, your first and last mile were basically the same pace! You have been working hard week after week and you will see it come together soon. We just might need to put you in a bubble the rest of the season to keep you healthy. This weekend I think you should go out with Ava and the two of you can work together to go after that sub-23. 

Brodi - One mile: 5:53. Two mile: 11:50. Finish: 18:24, 120th place. Average: 5:56.

Wow! Brodi, you put together a phenomenal race. Going out in 5:53 is fast, and then you followed it up with a 5:57. That's easily your most consistent first two miles of the year (and that includes Sehome). Also, just for the record, your average pace at Twilight was faster than your opening mile at Sehome, so that's amazing! You did a great job staying strong through the hills on the second mile, then opened it up down the descent. You definitely have more room to grow, and I am excited to see what you can do!

Elliot - One mile: 8:27. Two mile: 17:43. Finish: 27:28, 510th place. Average: 8:52.

Nice run Elliot! You got out pretty fast, which likely made that middle mile harder to get through. But you didn't let that stop you. You found a way to push yourself through the toughest parts of the race, maintaining your speed and finishing strong down the stretch. I think a slightly more conservative opening mile - somewhere in the 8:40 range, will really help you out, saving you lots of time in the later stages of the race. Great job! 

Dexter - One mile: 4:43. Two mile: 9:45. Finish: 15:21, 2nd place. Average: 4:57.

What a race! You got out fast, then backed it up with what was easily your fastest second mile of the year (including Sehome). That's really impressive, considering the second mile is definitely the most challenging mile of that course. You did a great job staying connected, even as your competitor made moves to pull away. Every time you stayed calm and started reeling him in all the way down the stretch. It was really great to see you had such a strong finishing kick as well! It really looked like Dexter in the 1600 this past spring!

Benji - Two mile: 14:00. Average: 7:00.

Excellent run Benji! While we don't have mile splits for you, your two mile split is awesome! In fact, quite a bit faster than your pace for most of last year, which means you're off to a really good season of 5k running! We'll be able to extend your runs out as we progress through the final few weeks of the season, and I'm very glad you decided to run this year. Also, thank you for taking pictures! It's something I always need help with. Looks like we missed getting a photo of you though. Sorry about that!

Sisu - One mile: 7:40. Two mile: 15:39. Finish: 25:23, 172nd place. Average: 8:11.

Nice job Sisu! I’m sorry to hear your chest hurt and you couldn’t breath the whole last mile. But, you did a great job hanging in there and still running an awesome race! Your first two miles were pretty consistent so I think without the difficult last mile you would have run under the 25-minute mark. Hopefully your chest pain doesn’t happen again but if it does try taking a few slow, deep breaths through your nose to see if that helps. Stay positive and let’s see what happens this weekend! 

Liam - One mile: 6:25. Two mile: 12:37. Finish: 19:39, 193rd place. Average: 6:20.

Excellent run Liam! Let's take a moment to appreciate that you broke 20:00, and not just by a little. You absolutely smashed it! The first mile was definitely your slowest mile, as you powered up the hills to the two mile, keeping a strong pace for yourself and Orlo. It was great to see you leading the charge up the long climbs. Then, even though you were tired, you dug deep and found an extra gear with 800m to go, finding that last little burst of speed to keep going up and around. So fun to watch!

Madie - One mile: 8:17. Two mile: 17:17. Finish: 26:53, 184th place. Average: 8:40.

Well done Madie! Congratulations on your first 5k! We talked about taking quick, short steps to help your knees and I saw you really focusing on that all race. You slowed down a bit during the second mile which is understandable given all the hills and you mentioned your knees started bothering you. But, what was great is you locked back in and sped up during the final mile! And you got an extra speed workout in after your race - running around with us to cheer everyone on during the varsity races. 

For the record, Sandra was also here, but I don't seem to have a photo...