CWB League Championships – 10/26/2024
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 low to mid 50s with alternating sun and rain. This was a smaller meet with 10 high schools present.
This meet was also the final home meet for our four seniors. A huge shoutout to Finn Simmons, Brodi Barber, Tristan Hover, and Dexter Delaney for an awesome season and career with Liberty Bell Cross Country!
The Boys Varsity was 2nd with 53 points. Okanogan won with 44 points, and Brewster was 3rd with 80 points. There were 44 athletes and 6 teams.
The Girls Varsity was 2nd with 29 points. Manson won with 28 points. There were 23 athletes and 2 teams.
The Boys JV won with 23 points. Brewster was 2nd with 34 points. There were 22 athletes and 2 teams.
Ava - One mile: 7:11. Two mile: 14:58. Finish: 23:00, 9th place. Average: 7:25.
Nice job Ava! You were right on your target for the first mile, which shows how good you are at pacing. While the second mile was slower, it's not insurmountable. The second mile will be the key for you, since you can always find a little extra at the finish. Working hard with Nina to maintain your speed through the middle of the race will set you up for a good finish. Plus, you set a brand new PR! That's awesome on our home course!
Liam - One mile: 6:02. Two mile: 12:37. Finish: 19:08, 1st place. Average: 6:10.
Wow Liam! That was great racing! A 22 second PR on our home course is no joke and now you are knocking on the door of sub-19. You went out at a great pace the first mile, while the second mile was slower it was probably the most consistent out of the whole team. Then you crushed the final mile and blasted by the Okanogan kid with 800 to go which was a lot of fun to see. You never let off the gas as you crested that final hill and left everything out there. You are having an awesome season and are peaking at the perfect time, keep it up!
Tristan - One mile: 5:39. Two mile: 12:10. Finish: 18:58, 18th place. Average: 6:07.
Well done Tristan! So close to a PR our home course! That’s impressive. Your first mile was a little faster than you wanted but that’s understandable based on how fast the race went out. I think going out closer to 5:45/5:50 the first mile will feel better and help you stay consistent through the second mile. Then you will be able to really attack the final part of the race. I think you and River can work together this weekend to stay strong and compete through the second lap. You ran really well at Wenatchee earlier this season, so I’m excited to see what you can do this weekend!
Elliot - One mile: 8:38. Two mile: 18:16. Finish: 28:03, 18th place. Average: 9:03.
Way to go Elliot! That was a tough race and you ran almost all of it by yourself, yet you hung in there. Your first mile looked really smooth, probably right where you want to be pace-wise. While your second mile was your slowest, that’s understandable since it’s probably the hardest mile of our course especially when you are by yourself. Plus, I think that’s where your asthma really started bothering you. Next week hopefully you will be feeling better and racing will feel easier. Stay strong and trust your training, you’re doing great!
Sam - One mile: 5:56. Two mile: 12:28. Finish: 19:24, 21st place. Average: 6:15.
Welcome back Sam! It’s great to have you back and see you racing with Orlo through the first mile of the race. You picked up right where you left off with another PR this season. The second mile will be key for you to stay strong and maintain your speed. You were able to pick the pace up during the final mile so don’t be afraid to hang with Orlo longer and really work together. You have been getting faster with each race this season, so let’s keep it up this weekend!
River - One mile: 5:44. Two mile: 12:13. Finish: 18:59, 19th place. Average: 6:07.
Nice job River! That was a pretty fast first mile - even faster than the time trial. While your second mile was slower, you found another gear and picked it back up to finish strong. For this weekend let’s focus on getting out and finding your pace, then settling in and trying to stay relaxed through the first half of the race. Then during the second half start hunting competitors down. Trust yourself - you are doing great. Let’s go chase a PR this weekend!
Orlo - One mile: 5:57. Two mile: 12:28. Finish: 18:53, 17th place. Average: 6:05.
Wow Orlo! Another classic Orlo race. Somehow you always find another gear that last mile and it’s really fun to watch. You have really figured out how to race this season and even proved you can run a great race without your running buddy there to pace you. I hope you are starting to see you are a strong runner, and you can run fast. Congratulations on another impressive PR! 37 seconds and exactly a minute faster than at our home meet two weeks ago. Believe in yourself – you are peaking at exactly the right time. Let’s see how fast you can go this season!
Nina - One mile: 7:11. Two mile: 14:58. Finish: 23:03, 10th place. Average: 7:26.
Great running Nina! First off, congratulations on the new PR! That's not easy to do on our home course, and you were way faster than you were two weeks ago. We're slowly dialing in your pace, and you went out perfectly for your first mile. Working with Ava to maintain your speed during the middle mile will be a key to continuing to drop your time, which I know is something you can do! Especially with the taper, you're going to have the energy, so trust yourself and your team!
Soren - One mile: 5:39. Two mile: 11:51. Finish: 18:15, 11th place. Average: 5:53.
Great job Soren! You are really starting to get the hang of the 5k distance. The race went out fast which is probably why your first mile was so quick. While you slowed down the second mile, you were able to find something more in the tank to pick it back up and finish strong. I think going out about 5 seconds slower the first mile will really help you maintain your speed through the second mile. The key will be staying strong and competing through the middle part of the race. This weekend you should have Brodi to work with which I think will help you find your pace during the early parts of the race. Keep it up!
Alida - One mile: 6:51. Two mile: 14:15. Finish: 22:04, 3rd place. Average: 7:07.
Way to go Alida! You ran a pretty consistent race, even though most of the second mile you were by yourself. While it was slower, that's likely because you weren't feeling 100%, because you still picked it back up for the last mile. And your time wasn't that much slower than Twilight, which is a much faster course than our home course! That shows how strong you are, and how much you can improve this season. You're doing great!
Holden - One mile: 5:36. Two mile: 11:45. Finish: 17:47, 6th place. Average: 5:44.
Great job Holden! Another solid race performance and you ran 30 seconds faster than two weeks ago. It was fun to see you surge with 400m to go and catch some of the guys ahead of you – exactly like you had been practicing all week. I think really focusing during the second mile to maintain or increase your speed would be a good goal for this weekend. The Wenatchee course is fairly open which will help you see the opponents ahead of you. In these final races we are more concerned with position so just like Saturday keep passing as many people as you can all the way to the finish. You are healthy and fit at the perfect time. Keep it up!
Finn D - One mile: 7:23. Two mile: 15:57. Finish: 25:14, 17th place. Average: 8:08.
Nice job Finn! You found a good pace the first mile, which shows you are good at pacing. While you did end up slowing down, that’s ok you were racing all alone which is very tough to do. This is where you have to trust yourself and focus on maintaining your pace. Believe in yourself – you are strong and you can run fast. Which you proved during last week’s time trial. Don’t be afraid to push yourself and see what you can do on Saturday!
Ingrid - One mile: 6:51. Two mile: 14:36. Finish: 22:37, 5th place. Average: 7:18.
Way to work Ingrid! That was a tough race, and you weren't feeling your best, yet you still found a way to hang on down the stretch. Your first mile looked really good, and you were right where you wanted to be. While the second mile was definitely slower, you dug deep and picked it up at the end to hold your place. That was awesome! Next week you're going to be back to full strength and that second mile is going to feel much easier. Keep it up!
Elsa - One mile: 7:12. Two mile: 15:15. Finish: 23:39, 13th place. Average: 7:38.
Congratulations Elsa! That's a very impressive PR, and you worked hard for it. Not only did you beat your time by 20+ seconds, you were 48 seconds faster than two weeks ago! That just goes to show how strong you are and how much fitness you have gained. Your first mile was a bit fast, and that's ok. Holding back a little bit will help you maintain your speed in the second mile, where you can easily pick up 30 seconds. Then, when it comes down to it, you always speed up to the finish. Trust yourself, you can do it!
Crispin - One mile: 6:00. Two mile: 12:56. Finish: 20:14, 4th place. Average: 6:32.
Well done Crispin! A 38 second PR and exactly 1 minute faster than our home meet. That’s incredible! You went out very quick the first mile just ahead of Liam and I think that cost you a little the second half of the race. But it’s ok we are still working on pacing and you always have a great finishing kick. Going out a little more conservative (~6:20) will help you maintain your speed through the middle of the race. You are learning how to race the 5k which is exciting to see. Last race of the season this weekend – let’s finish strong!
Maren - One mile: 7:11. Two mile: 14:48. Finish: 22:18, 4th place. Average: 7:12.
Welcome back Maren! It's great to have you racing with us again, and clearly you're picking up right where you left off, with a casual 20 second PR. This was only your second ever 5k, so you're still learning your pacing. I think your first mile was perfect, and the second mile is where you can focus on maintaining your speed. You can definitely gain 20 seconds there, which is awesome! What's so impressive about you is that you never give up, no matter how tired you feel. Keep it up!
Calvin - One mile: 8:50. Two mile: 19:03. Finish: 32:14, 19th place. Average: 10:24.
Amazing race Calvin! Congratulations on your 5+ minute PR! You did a great job of staying slightly behind Elliot for the first mile and ran a speedy 8:50 mile - maybe a mile PR? And your two-mile split beat your time from last week’s time trial. You pushed yourself the whole race and it was probably the most continuously you have run all season. A slightly slower start might help you keep a consistent pace in Saturday’s race. All your hard work this season is coming together at the right time. Great job!
Luke - One mile: 6:16. Two mile: 13:30. Finish: 21:05, 8th place. Average: 6:48.
Nice race Luke! Congratulations on your PR! And you ran 50 seconds faster than two weeks ago at our home meet. You got out well in the first mile – probably a little faster than where you want to be. But that’s ok, we are still figuring out our pacing. Let’s aim to go out around 6:30 for the first mile this weekend – this will help you feel better when you get to the halfway point so you can really work through the second half of the race. You are a strong runner, just remember to keep pumping your arms when you get tired. Let’s finish the season strong!
Sisu - One mile: 7:31. Two mile: 15:49. Finish: 24:12, 14th place. Average: 7:48.
Congratulations Sisu! You set a PR by almost a minute (which was from two weeks ago, on the same course no less!). That's super awesome! And what's even more impressive is that you still have a lot of room for growth in your second mile. I think you went out at the right pace, and in larger races with more runners you're going to have other people around you to help you keep going, just like at our time trial. Trust that you can do it, because you can!
Dexter - One mile: 4:48. Two mile: 9:49. Finish: 15:14, 1st place. Average: 4:55.
Impressive race Dexter! A shiny new PR and a new course record. You looked relaxed and fast the entire race. And as Brodi noted, it was a lot of fun to see you really racing yourself and attacking all the way to the line. Focusing in the middle mile is the key. It helped you maintain your speed and launched you into the final mile – that was your fastest second mile all season. Just keep pushing the gas pedal down a little more each mile. You are fit and peaking at the perfect time. Let’s have some fun running hard the next couple of weeks!
Finn S - One mile: 6:04. Two mile: 12:42. Finish: 19:40, 3rd place. Average: 6:21.
Great job Finn! You are getting the hang of racing and it’s a lot of fun to watch. Over a minute PR – congratulations! I enjoyed seeing you work with Liam and Crispin through the beginning of the race. While you slowed down a bit the second mile, you were able to pick it back up to finish strong. I think a slightly slower first mile will really help you this weekend at Wenatchee. You will be able to maintain your speed through that middle mile and maybe even snag another PR. You are a strong runner – keep it up!
