State Championships! - 11.5.16

Liberty Bell XC - State Championships
Location: Sun Willow Golf Course, Pasco, WA.

Date: 11.5.16
Distance: 5km Conditions: Beautifully clipped golf course grass with some rolling ups and downs and a few more ups in the last mile. Downhill finish. Super foggy morning for the Girls race, still some high fog for the boys race. Slick grass, moderate temps.

HIGH SCHOOL GIRLS -- (8 teams and 78 total finishers). 1st Place -- 24 points (40 points ahead of #2 and perennial favorite Northwest Christian Lacey).

Where to begin? What a crazy good day of racing! You kicked off LBHS's best day ever at the state cross country meet (victory for you and then you inspired the boys to an amazing 2nd place finish, too). You dominated with 24 points --- the 4th lowest girls score in all divisions ever. Your 40 point margin of victory is the 5th largest ever in B school girls. Your average team time of 19:58 is the fastest average team time recorded in the B school girls classification. You brought back to the Methow Valley the FIRST ever girls sports state championship trophy (and what a heavy, massive one it is!) and only the 4th such trophy ever (Boys wrestling and Boys Cross Country have the others).

All those stats and numbers matter and we hope you take great Mountain Lion pride in them. We are glad to celebrate them, too. But, we are even more impressed with the way in which you got to this point. You all -- all 9 of you -- worked hard. You embraced big, ambitious, even scary goals. You gained confidence in yourselves and in each other. You cared. You refused to let any one performance define you. You grew to believe you really were stronger than the sum of your individual parts and that you could draw strength, rather than competition, from each other. You ran smart -- especially impressive for a team with at most 1 year of 5K high school cross country experience. You trusted your training. You always left it all out there with your efforts. You were there for each other. You finished races and ran out of the chute to cheer on your teammates. You stood on that start line as a TEAM -- and an unstoppable one at that. We are, pure and simple, so honored to know each and every one of you and thank you so much for letting us ride the wave of this magical season with you.

No doubt the next few days you'll have lots of people at school and in your community congratulating you. Accept these accolades with all the grace we know you have -- you have earned the praise and you deserve your collective moment in the sun.

 

Novie: 18:51, 1st place, 5:54 first mile, 6:04 pace overall
Congratulations on the first-ever individual cross-country title in LBHS history! And, congratulations on doing it in such fine fashion. You refused to let that head cold get in your way -- you just put mind over matter and raced the race your way, taking charge early on. You also refused to be intimidated by defending champ and senior Madison Ward, who valiantly held with you for a mile until you just moved into a whole other gear. Aside from owning the fastest 5K time ever in LBHS girls cross country history, you also manage to combine unending endurance, multiple gears of speed, relentless mental fortitude, a tangible love for racing, and an infectious team spirit. Nicely done, Novie McCabe. 

 

Gretta: 19:28, 3rd place, 6:03 first mile, 6:16 per mile pace overall
Last week's race report ended with "trust and believe." And, you did! What an incredible race! More than 14 seconds per mile faster than last week -- and last week was terrific! You were just 8 seconds out of 2nd place and moving on Madison Ward with every meter. Yes -- we thought you'd have some company with some of the NW Christian Lacey girls, but you took it out Gretta style and they weren't willing to go. It was gutsy on your part and exactly the right thing to do, because you were ready for this breakout effort. Your mile pace was EXACTLY the "ideal" pace time we've been running in workouts the past few weeks. You just got in the groove and went for it----so great! (And just for some perspective, you were just 14 seconds off Sadie Bjornsen's time in 2004, when she was runner-up---impressive indeed!).

Athena: 20:11, 7th place, 6:29 first mile, 6:30 pace overall
Another awesome Athena performance. You are 2 for 2 on trips to the individual State podium. That's quite a streak -- congratulations! A few key things to know: 1) you were 10 seconds per mile faster than last week, 2) your time on this course from last year would have had you finish in the exact same place, 3) you ran pretty much even splits--that's not easy to do and shows a lot of race savvy from a sophomore and 4) just a reminder, you were 7th in the STATE meet and a key part of a team victory. It was so great to see your smile with your teammates as you realized you all had won. We can't wait to see what you have in store for next year -- it's going to keep getting better and better!

 
Lucy: 20:33, 11th place, 6:30 first mile, 6:37 pace overall
Lucy Cole -- you are amazing! You looked so good during this whole race -- confident, strong, comfortable even! It was flat out incredible. Your time was the 6th fastest ever run by an LBHS girl over 5K (yes, read that sentence again because it is true!). You ran with so much heart -- you just trusted yourself and you raced the race. We love that you didn't let that voice of doubt creep in when you realized just how far up in the race you were (you were ahead of Asotin's #1 runner!) Good for you for just being ok with it all. You are only beginning to realize how fast you are and next year is going to be so much fun!

Icel: 20:41, 14th place, 6:32 first mile, 6:41 pace overall
Congratulations on the 7th fasted 5K time in LBHS girls cross-country history and shaving 15 places (and almost 30 seconds) off last year's state performance. You ran with all the race confidence of a senior -- making sure you got out quick enough but not too quick and then trusting that you'd be reeling them in over the second half. You looked so solid at the 2 - 2.5 mile mark -- we could just tell you were going for it. And go for it, you did. You were 29 places (yes 29) ahead of the next team's 5th runner. That's tough to beat! Thanks, too, for keeping the team moving and calm on that start line. You've been a terrific captain!

Ava: 21:01, 18th place, 6:29 first mile, 6:46 pace overall
So excited for you Ava! Your time puts you as 9th in the history books for LBHS girls 5K and this was 52 seconds (and 22 places) better than last year. With your time this weekend, you would have been our #2 runner last year! So many good thing happened in this race. You continued to get out boldly and you proved you can endure that. As our 6th runner you were displacing points for other teams right and left, because you were ahead of Lacey's 4th runner, Colbert's 3rd, and Asotin's 2nd. We hope you take a moment to soak that all in because that is downright stunning.

Rivers: 21:20, 23rd place, 6:34 first mile, 6:52 pace overall
There is so much here to be proud of. Aside from your teammates, Novie and Gretta, you were the fastest freshman in the race. Your mile pace was the same as last week at districts -- which we know you felt really good about. Like Ava, you were forcing points onto other teams by displacing their runners -- you were ahead of Lacey's 4th and Colbert's 3rd runners. And, you finished in the top 25 at your first state meet. We know it wasn't the performance you wished for, but it was pretty darn amazing and we hope that you'll see that, too. Plus, all season you have been a key part of this team's success -- so take out that sweatshirt from last year and mark out the word "future" and smile at all you have accomplished because it's a lot! 

Taya:
We cannot thank you enough for your steady, senior presence this year and especially on Saturday. At every turn, you modeled how to maintain fun and calm in the face of a pretty intense and nerve-wracking scene. We are so glad you decided to join the team this season and are only sad we'll only get one fall with you! (PS - We also can't wait to see what you do with all that video/photo footage you got--bet some of it was pretty cool with all the fog!) 

 

Sage:
Thanks for being there to be the official pump-up music master and to offer to carry all those voices of doubt from the runners at the start line. You are a terrific teammate and you helped keep the racers loose and focused on the fun of it all. We're really glad you were there.

HIGH SCHOOL BOYS — (16 teams and 155 total finishers). Second place with 90 points! (41 points ahead of #3 Tonasket and 26 points behind perennial champs, NW Christian Lacy). This is the 4th lowest LBHS State points total ever. Right in the ballpark of our 2nd place finishes in 2001 (87 points) and 2000 (85 points), with only the 1998 first place finish (64 points) being a little further out of reach.

Congrats to one and all on an exemplary final meet of the year and thanks for bringing the noise on race day to make this the best-ever day in the history of Liberty Bell XC. EVERY race has its ups and downs of individual performances vs ideal expectations, but on this day we were very close to hitting on all cylinders, and from a team perspective we out performed even our best expectations. We got a little help in this regard from teams that didn’t quite live up to par — and as a District we should be psyched as well for the 3rd place performance of Tonasket and the 2nd place over all finish of Daniel Ness of DeSalles.

Thank you again to all of the kids, parents, bus drivers, and school administrators that make this possible. August 2017 here we come! GRRR!!!!

Wes: 16:58.6, 10th place, 5:15 first mile (11th), 5:28 pace overall
A new 5k PR at the absolute right time and place! And this year’s course didn’t seem to run nearly as fast as the last couple of years — at least by most counts and the comparable efforts of even the likes of overall champion Luke Schilter of NWC Lacy. Pleased to see you going out just a little bit back of Eli in just the right spot and then moving up as the race progressed. Your track speed served you well in that final 200m stretch into the finish and we’ll look forward to working with that even more when we kick things off this spring!

Eli: 17:08.2, 14th place, 5:12 first mile (16th), 5:31 pace overall
A hard fought first mile and a gritty final three weeks of the season! You are SO steady and reliable - we only wish that we could have helped you more to be totally loose and free from the hip flexor snag for your ideal race at State. Regardless, on a slightly slower day you were right in the ballpark of your time from 2015 and you moved up 2 spots on the podium. You got in contention early and held tight to Hunter and others — getting the best of several at the end and definitely giving Wes a good teammate to run with in the middle part of the race. And this TEAM is only just coming into form! The scoring seven went 9, 11, 21, 22, 27, 39, and 50 - for 90 points. The State Championship team from 1998 (with 2 seniors, 2 sophomores, and 3 freshman in the Gregg twins/Solomon Woras era) went 5, 6, 10, 22, 25, 27, and 76 for 64 points. With you and Cade as seniors in 2017, and with the likes of Lazo, Simon, Tim, Bodie, Travis, Ian, and Dusty added to this already excellent mix, the future is golden for LBHS XC!

Emerson: 17:45.7, 28th place, 5:32 first mile (38th), 5:43 pace overall
Happy that you really found a groove in the final few races of the season and that you’ve ironed out some of those early season pacing and side stitch issues. This week’s cluster of you and Walker and Cade - all within 6 seconds! - is a MAJOR component of our team’s outstanding showing. If we can replicate this again next year and refine the ebbs and flows of moving this group even farther up in the field, then we can seriously begin to consider a repeat performance at State and a push for something even more. Congrats as well on a major rebound from the finish in ’16 and we hope that this launches you into an excellent winter of nordic racing ahead!

Walker: 17:45.9, 29th place, 5:30 first mile (33rd), 5:43 pace overall
5th freshman in the State and only .3 seconds out of 4th. A gusty race Walker, and while sorry to hear that you were plagued with an upset stomach, it is impressive for sure how well you hung on to your early top 30 position and battled your way to the finish. In 2004 Eric Bjornsen finished 17th overall in 17:32 — a time that was no doubt in your wheelhouse on a more absolute perfect day — but that is racing, and you gutted this one out in excellent fashion. Congrats as well for being so solid and reliable from day one of the season — an impressive continuance of your middle school racing that is going to help this high school team immensely over the next few years. 

Cade: 17:51.2, 34th place overall, 5:31 first mile (37th), 5:45 pace overall
Out just right near the top 30 and fighting for every step of the way. A truly commendable race and your best for sure of the last two years! Proud of you for dealing with a roller coaster of colds and also for making some tough decisions on balancing your athletic desires spread across so many different sports. You settled in very well the last month and if we get things rolling with the right mix of endurance, speed, and strength (and at least a little summer running) its going to be marvelous having you and Eli at the helm of this crew in your senior year. Recover well and have a great ski season! PS As our 5th runner you were displacing the MASSES and were in front of Asotin’s AND Colbert’s 3rd, Brewster’s 2nd, and too many more to count!

Peter: 18:11.9, 50th place overall, 5:33 first mile (39th), 5:51 pace overall
By leaps and bounds an outstanding season - and at State the accolades only mounted! 1:28 faster than last year and this year’s course was running slightly slow. You also started 32 seconds faster in the opening mile and apparently held serve relative to last year such that your average pace this year was STILL faster than your opening mile in 2015. And for that matter, you finished 50 total places higher in the meet - thusly rounding out a “6th man on the team” performance nearly 30-40+ points better than that of any LBHS team since our run of 2nd place finishes 1999-2001. See the end for some added 2017 inspiration, but congrats again on a terrific season!

Carter: 18:39.0, 70th place overall, 5:36 first mile (51st), 6:00 pace overall
Mission accomplished! Four years and two State podiums Carter! Congratulations on an outstanding season and for putting an exclamation point on your Liberty Bell High School XC career by putting our entire State-running top 7 at 6 minute pace or better for the meet. SUCH a sweet way for this to finish up and we’re so pleased that you were able to strike that balance between school and college testing and applications — and to make it through the season with more consistent and predictable results than ever before. 

Lazo: First alternate. Second year at State!
It can’t be said enough what an amazing sophomore season you had Lazo. SO many HUGE pr’s from race to race and we’re excited to have you back again next year to put this team in the thick of it for a repeat performance at State with even an eye towards challenging for that overall Championship trophy! (See below for hopefully some added incentive for summer training or a spring track season — JK - We know that you play soccer and that’s great!)

Simon: Second alternate. First year at State!
Likewise an awesome year Simon, and really glad that you got to experience the State meet with an eye towards racing there in 2017! Our team gets even tougher with several rising freshman and only one senior to graduate, but your 2016 campaign was a great step in the right direction and a good summer next year should have your right back in the thick of it to pick up where your left off. 

** AND JUST TO BE NOTED ** NW Christian Lacey loses four seniors this year - as does NW Christian Colbert. Lacey especially has some speedy underclassman already in the ranks with undoubtedly more coming up — but so does LBHS! We can talk more about other teams from this year’s top 9 mix at a later date, but it’s never too early to start thinking about a real challenge for that top spot in 2017!!!

District Championships - 10.29.16

Liberty Bell XC - District Championships
Location: Walla Walla Point Park, Wenatchee, WA

Date: 10.29.16
Distance: 3mi Conditions: Super muddy and wet, mostly grass -- we were glad for our spikes! Light rain for girls race. Overcast and 50-55 degrees. Although we had lots of PR's on this course, overall it ran slow today given all the mud and such. So if you PR'd in these conditions -- amazing!



HIGH SCHOOL GIRLS -- (3 miles, combined race with 36 varsity finishers and 6 junior varsity finishers). Repeat District Champions with 17 points (Tri-Cities Prep and Tonasket were next at 64 points)! NOTE: We had to declare 7 runners as Varsity before the race and 2 as JV -- in fact, however, we had 8 of the top 11 runners in the race!

You will find that there are some really special days in your athletic career -- days when things just go right across the board — and we hope you will consider this one of those days. Bottle up those feelings of exhilaration you all felt at the end and carry them with you next week. You are an awesome TEAM and today it all fell into place. From warm-up to cool-down, to all the mud in between, we saw you working together and cheering for each other. You are READY for state. We've said all along you are on a magical journey and you should embrace each moment of it. We hope that's what you feel in the days ahead. Savor each day of your taper this week (it's the fun part!) and soak in every moment at the State meet. Sports seasons like this aren't easy to come by, so ride the wave while you've got it!

Novie: 18:34, 1st place, 6:11 per mile pace overall
As always, you looked in control from the get-go. You an excellent job of keeping the pedal to the metal throughout and your really opened things up over that last mile. You looked sharp and like your legs had some spring in them. (Just by way of context, Erin Mullins ran this course on Wednesday for her Districts - no mud, not wet grass - and she ran 18:26. You are right there!). You will feel even better next Saturday. There will be some key places in the State course that will work to your advantage - so we'll talk about that this week. Excellent, job, too, being the first one out there cheering in your teammates - we love your spirit!

Gretta: 19:31, 2nd place, 6:30 per mile pace overall
Another gritty run all by yourself. And, although we know you love hills, you showed you have plenty of track speed for a flat course like this. You have been so solid and consistent (and really fast) this season. You can go into the State meet feeling confident and eager for the fun of having some people to race! You are going to feel even better during that last mile this coming Saturday, and that's where all your gritty toughness throughout the season will come in and you will be flying. Trust and believe. Trust and believe.

Athena: 19:59, 3rd place, 6:40 per mile pace overall
25 seconds faster than last year - and last year was a great race for you! You've been PRing regularly this season and there's every reason to believe that will carry forward on into State. Just know that in your heart. You did a good job getting out and then, as always, you are fierce over that last mile and a half. You still have more to give, so next week let's make sure you really get out and go for it. A little more in the first mile and amazing things will happen!

Rivers: 20:40, 6th place, 6:53 per mile pace overall
So great to see you running/racing with all of your focus out there. You looked terrific -- strong, calm, and when you made your move you made it with confidence and authority. Excellent. Do exactly that again this Saturday and you will surprise yourself with how far up you are. We know you've got lots of leg speed from track, so don't be afraid to use that next Saturday where each second will mean lots of places. Find joy in this week and go fearless into State!

Icel: 20:51, 7th place, 6:57 per mile pace overall
We knew you were faster this year - but we'll just say right now that we were not expecting a ONE MINUTE PR this week! That's craziness - and should feel so good to you going into State. You held strong at the 2 mile to 2 1/2 mile mark this week and then let your kick do it's thing and that was the difference. Remember that next week - hold on tight at that 2 mile mark and then just go! We also noticed how you've completely embraced the team aspect this year and we are so grateful for your leadership and role modeling. You're firing on all cylinders now - watch out!

Lucy: 21:03, 1st in JV, 8th place overall, 7:01 per mile pace overall
Lucy Cole is incredible! Another stunning performance and you keep looking more and more comfortable each week. You are doing such a good job just trusting yourself and your training and just running. This is perfect and a HUGE thing - for running and for life! Just for some perspective, your time on this course (which ran slower this year than last) would have had you as our second runner last year! You will feel even better this week and you'll have tons of girls around you to race. Unleash that competitive Lucy on Saturday and you'll be eating up Asotin and NW Christian Colbert and NW Christian Lacey runners right and left! It is so exciting to watch you find your inner racer!

Ava: 21:04, 8th place in Varsity Race, 9th place overall, 7:01 per mile pace overall
We're not sure how many times we can write new paragraphs about how incredible it is that once again you PR'd on a course like crazy from last year. This week it was almost a minute and a half PR. That’s hard to even fathom it's so good. We LOVE how you are going out in the first mile aggressively and you are totally holding your own. You can handle that quick first mile and it's the secret to your improvements this season. Do that next week and you will see a HUGE PR at State. We have every confidence in you -- you don't even know yet how fast you are. Let yourself enjoy this week -- you’ve earned it!

Taya: 21:52, 10th place in Varsity Race, 11th place overall, 7:17 per mile pace overall
What an excellent first-year, Senior season you've had, Taya. From the first races to this one, you've been willing to put yourself in the mix and race hard - all with your positive attitude and zen-like approach. You ran this race perfectly -- first mile was smart, second mile you trusted your legs and your lungs, and third mile was all heart. We so wish we could have you toe the start line at State -- but your presence there will be HUGE and you should know that you are every bit a part of this team's magical season. We all want to be like Taya!

Sage: 26:31, 3rd place in JV race, 8:50 per mile
Great job carrying over momentum from last week. You got out well and put yourself in a position to pass runners. We know there were times when you still were alone out there, but you kept your stride open and your arms moving well and you kept up your pace. That's not easy to do and we hope you take satisfaction in that accomplishment this season. You also had an awesome finish -- working hard up that hill and that is the image of you we will take with us from this season. Sage, charging ahead!

HIGH SCHOOL BOYS — 33 points and the 5th consecutive District Championship for LBHS. Tonasket, Brewster, and Tri-Cities Prep also qualified for State with 51, 75, and 111 points each. 11 teams and 82 runners in the race which is twice as many as when this streak began. You guys are primed and ready for a break out race at State. Rest and recovery, plus just a little speed and rhythm on tap for the week ahead. Congrats on some fine racing all around and we can’t wait to see you guys act on those early season goals when we get to Pasco this weekend.

Eli: 17:05, 3rd place, 5:30 first mile, 5:42 pace
Another fine race but just missing out on that charge from the gates. It will help next week to have a little more State level adrenaline coursing through the system, and a fast field all around with no one really holding back in the first 400m. We’ll get a good handle on several kids from other teams, but its clear enough that Garrett Wilson goes out strong and you’ll want to latch on even a little more closely to someone like that this weekend. Aside from that, you were smooth and strong — closing throughout. There WILL be more kids to race at State and a top 10 finish is within your grasp!

Wes: 17:40, 6th place, 5:44 first mile, 5:53 pace
Impressed with your patience in that first 800m and you moved well on the downhill to separate from the group. A well-fought middle section and great to see you jump right on the Walker Hall bandwagon when he came up in the second lap of the race. Your body language improved immensely and your ability to push with a runner on your shoulder will serve you well next weekend in Pasco. Kids go out fast at State. Go with the flow - but more around the top 20 rather than top 15. It won’t be slow - maybe 5:20-5:25 - but LOTS of kids go out way too hard and you will be picking them off as the race unfolds.

Walker: 17:40, 7th place, 5:46 first mile, 5:53 pace
Great mid-race running again and you picked Wes up in a major way on that second lap! Two legit freshman from NW Christian Lacy on the performance list above you, but otherwise you are sitting in 6th — but you’ve already beaten Arellano and Medina from Tonasket and Brewster. It’ll be fun to see where it shakes out this weekend and I think that you will surprise some people. The State meet course is going to be fast — with a few rolling hills in the final mile that will play hugely into both your strengths AND the occasional collapse of those that go out too fast. Steady and quick in the first mile, but you will move up throughout and a top 20 finish is not at all out of the question.

Cade: 17:52, 9th place, 5:46 first mile, 5:57 pace
Nice work again Cade and we can’t wait for next week. Just 3 seconds faster then last year, but such a great race on a slow and sloppy course - and awesome to have you challenging Guzman and ahead of Brewster’s second at the end. Nothing different next weekend — but lots MORE mini-races in the midst. You have the benefit this year of knowing the course and the flow of the race — and this is a great situation for someone who runs smart with lots of guts and desire. Stay healthy this week. Sleep, hydrate, and mentally focus on lots of positive things about a repeat run at State. Breaking 18:00 for 5k is in your grasp!

Emerson: 18:02, 13th place, 5:48 first mile, 6:00 pace
Right. On. The Money! Such a nice job Emerson of holding serve and running the absolute perfect race for a smart segue into State. You were back-seat driving (in a good way) the entire race with Tonasket’s 3rd and then kept it close all the way to the end. So great! Next week at State you and Peter will be in the thick of it with 4th, 5th, and 6th runners from Asotin, and NW Christian Colbert — and St. George is super well coached and solid through 4. We’ll help you sort them out and we can’t wait to watch this one unfold! Rest with a little short speed ahead. Enjoy the taper and some snappy feeling legs! DeSales’ Maxwell Vandersloot BTW, 8 seconds behind you at Districts, finished 6 seconds ahead of Walker at Twilight.

Lazo: 18:53, 28th place, 6:10 first mile, 6:18 pace
A slower course today but masterfully done again in picking your early pace and moving up throughout. You made a move just after 2 miles where your stride just opened up like crazy, and there is still a HUGE upside for dropping even more time in the years ahead. Another great PR (1:35 better than last year) in a season of pretty much crushing it! Practice this week just like you were racing. We have every confidence in using you as an alternate if at all necessary and you would be our fastest 5th runner even over the last two years.

Carter: 18:56, 30th place, 5:58 first mile, 6:19 pace
25 seconds faster then last year. Not your ideal goal time we know, but it was soft today and your improvement over last year was better than many in the race. Our team is deep and you will be displacing other runners left and right at State. Focus this week on your experience with the meet and on keeping our newer State competitors properly prepared and ready to get the most out of the experience. 19 minutes last year, and you are primed and ready for a sub-18:30 effort in 2016. You’ll want to cover any moves by those around you late in the second mile. Power up the hills on strength and lean into the downhills to let momentum do its thing. Excited to have you as a 4-year State competitor and this will be your best finish yet by far!

JV BOYS — 1st place out of four scoring teams with 38 points. Tonasket was second with 47 and TCP was third with 61 followed by Brewster in 4th with 67. 32 runners in the race.

Simon: 19:20, first place, 6:05 first mile, 6:26 pace
So nice Simon — and very much in the mode of Lazo’s race at Oroville — except that you ran from the front almost the entire way. Uncharted territory for sure, but a big PR by 1:32 (again) and a well-deserved berth as the second alternate for State this weekend. Especially impressive to see you charge the start. Your 6:05 opening mile was perhaps a shock to those in your wake, but you fought it off and extended that lead through the middle mile of the race. Congrats all around! ** HIGH SCHOOL ATHLETE OF THE WEEK **

Tim: 19:36, second place, 6:10 first mile, 6:32 pace
We know that this one fell just short of your expectations, but it was your best race of the year and a steady-as-she-goes effort all around. Your head was up and your were focused on Simon the entire way. He took it out hard and made you work, so be sure to thank him for pulling you along to a new PR by 65 seconds on the Wenatchee 3mi. course - even on a wet and sloppy day. New spikes baby! Summer running next year (you can definitely work AND run) and you will be back in the hunt for a trip to State!

Henry: 20:01, 5th place, 6:10 first mile, 6:43 pace
Awesome to have you out for the season and your work effort and desire to improve are what this us all about. Love how you embraced a new sport and fought to the end to try and earn a spot in the post-season. Patience is key and there is for a sure a “training age” and adaptation to the stress of a new pursuit that takes place over time. You jumped right into this at the Tim and Simon level but both of those guys had a year or two head start in terms of stress to the system and what it takes for that stress to translate. REALLY hope that we can have you back on the team next year, and in year no. 2 you will definitely see some big PRs across the board. Keep running with us this week for sure — and into the winter - and you’ll be fit as a fiddle for spring soccer.

Logan: 21:46, 13th place, 7:06 first mile, 7:15 pace
Congrats Logan, on both an excellent season and on finding that extra gear in the final 800m of the race last weekend! Super great to see you kicking by that entire pack on the sprint into the finish and I hope that we can build on that in the year ahead. Tough running these last few weeks on banged up shins. Admirable that you stuck it out and thanks for your patience and perseverance. A track season this spring will build even more upon some of your natural speed, and a bit more summer running next year should have your entering the season with a little more strength to avoid injury. Congrats again and I hope that I can coach you this spring.

Zach: 22:23, 18th place, 7:06 first mile, 7:28 pace
OK, for starters, 2:50 or almost 3 minutes better than last year! Now THAT is a season-ending PR! Great work Zach, both in getting out a little more aggressive, and in starting that kick to the finish just a little earlier. You probably gained yourself 30+ seconds in those two thing alone, but this also means that you ran the middle part of the race with a lot more confidence and speed. Maybe the spikes? Maybe the taper? Whatever the case, congrats on a huge new 3 mile PR and an excellent finish to the season!

Michael: 22:42, 19th place, 7:06 first mile, 7:34 pace
A 1 minute 34 second PR on the 3mi Wenatchee course and some impressive consistency over the last several weeks. Getting out near 7 minute pace is working great and your are staying strong through the middle. If we can help you find some sprinting legs next season — without messing up your stomach - then you will easily be finding another 20 seconds to drop in every race. Congrats on an excellent sophomore season and we look forward to having you back in 2017!

League Championships - 10.22.16

Liberty Bell XC - League Championships
Location: Liberty Bell High School, Winthrop, WA

Date: 10.22.16
Distance: 1.5mi Junior High - 3.1mi High School Conditions: Our home course! Almost all trail, lots of loop repeats, a few hills (especially in the middle) and a ton of cheering fans. The most perfect sunny fall weather!

BOYS JUNIOR HIGH -- (28 total finishers, Team Scores: Liberty Bell 1st place with 17 points; Manson, 2nd place with. 43 points.). Congratulations on winning the Middle School Boys CWB League Championships! You all played a role in this victory and you all should feel really good about a terrific season! We saw each and every athlete racing hard out there. You used that home course advantage in your favor and you looked like you owned it from the second the gun went off. Thank you for a very fun and inspiring season -- we have enjoyed sharing this fall with you and we celebrate the improvements each of you have made during this season. We will look forward to following your athletic efforts this winter and spring and can't wait to see you all for some summer practices in preparation for next year! We will miss you on Monday!

Bodie - 8:25, 1st place
You seemed calm, cool, collected, and maybe even a bit optimistic, in your warm up and it translated to a confident wire-to-wire win for you. You have worked really hard this season - always putting in the effort we've asked of you - and it has paid off! Now you have the endurance to match your speed and the combo makes you very dangerous out there. Thanks for being so coach-able and for trying out our positive thinking efforts -- we won't say we told you so!

Travis - 8:44, 2nd place
A strong, solid end to a very impressive season. You've definitely been a team leader this year and we appreciate the role you've played. You've also found whole new level of strength and speed. You'll enjoy the bump up to 5K next year and we hope all the fast-twitch muscle work from this fall sets you up for a great ski season.

Ian - 8:50, 3rd place
A great race, Ian! You looked stronger every step of the way and you were really moving there at the end. Nicely done. Great job throughout the season staying calm and trusting in your athletic base. You are ready for the leap to 5K next year, for sure! You are also poised for a good ski season!

Dusty - 8:52, 4th place
Very impressive, Dusty, especially given the newly sprained ankle. You put out such a good effort, making sure you were right in the mix of the front of the race and battling well throughout. Your speed is downright awesome and we sure hope you'll put it to use in track this spring! Given that your shins hurt all season long, you really did overcome a lot and your commitment and tolerance for pain will make you a very, very good cross-country runner in high school. PS Your shins won’t always hurt!

Zane - 9:17, 9th place
Way to end the season with a gutsy and tough performance. You were moving out there and doing an excellent job of keeping your eyes up and looking ahead. We've seen a lot of growth this season not only in your physical strength and speed, but also in your mental toughness. You don't worry about who is behind you anymore, and you do such a great job looking ahead. We definitely predict good things for you next fall on the running trails!

Andrew - 9:23, 10th place
This was another race where you made sure you got out at the start and attacked it. You are so much more confident than you were last year and it is translating into much faster times. You also seem to enjoy the art of racing and that will carry forward well for you as you move up to 5K in 2017. Hope to see you at some summer running again and back on the track this spring!

David - 9:56, 15th place
You have done a very good job this season figuring out how to race. You've learned that careful balance of saving something for the end but also pushing yourself from the start. It's been pretty neat to watch you figure it all out each week and we hope you see yourself now as a true cross country racer. You've got a lot of fight and endurance in you!

Aidan - 10:38, 16th place
So great to see you putting your speed to use out there. You had a terrific finish kick -- with one of the loudest crowd cheers of the day! You inspired some people out there with your effort. And, you've inspired us this season with your diligence and willingness to put in the work in our interval sessions. Can't wait to see what you do with 5K!

Eli - 11:58, 27th place
We're so sorry you weren't feeling 100% before the start of this one -- that's not a fun way to end the season. But, good for you for getting out there and going for it anyway. You've had such a successful season with leaps and bounds of improvement. We'll hope your knees feel better next year and you can enjoy the season pain free. We're glad you've been on the team and expect to see you again!

GIRLS JUNIOR HIGH -- (31 total finishers -- Team Scores: Liberty Bell 1st place with 22 points, Okanogan 2nd place with 44 points, and Manson 3rd with 67 points). Congratulations on winning the Middle School Girls CWB League Championships! And, how powerfully you all contributed to that. It has been an absolute honor to coach each of you this year and we cannot be more excited for the future of girls cross country running at Liberty Bell. You are a part of something special and powerful and we are grateful to share the journey with you. To a runner, you looked poised, confident, and ready to bust out with great races today. Promise us you'll be back next year!

Liv -- 9:16, 2nd place
You are such a fierce competitor (and, it goes without saying, very fast runner). You locked right in on Lexi from the get-go and you gave her quite a run for her money. Great job running the race that unfolded before you and pushing yourself to the max. What a terrific example of what cross-country is all about. You were a great team leader today and you managed your own nerves and excitement with a lot of maturity. Nicely done all around. ** JUNIOR HIGH ATHLETE OF THE WEEK **

Jori -- 9:45, 3rd place
You are so strong! You get this rhythm going and your arms and legs just don't stop. We love how fearless you are and how you bring this beautiful mix of joy and confidence to each step of the race. We can't wait to see what you'll do next year. You are a strong athlete and we look forward to many more years of running together.

Lindsay -- 10:19, 7th place
Great job staying tough there on the back loop (the pot) and flying down in past the biathlon range. You looked like it felt good and fast today and that's a terrific way to end a very good season. You'll love the move up to 5K next year where your endurance will carry you easily over the longer courses.

Keeley -- 10:33, 8th place
Another great effort out there. We'll get that dizziness figured out at some point here! You are working hard and also thinking a lot about what you are doing out there. Next year we'll focus a little more on finding some "zen" running moments when you can just let your body do its thing without too much thinking. All in all, though, you've had a great season -- and as your parents, we're so psyched that you could run this season. It's been a pleasure, a joy, and a gift to share it with you.

Eva -- 10:53, 11th place
Good job getting out with the front pack this race. You've got a ton of speed and you can do that! Start believing that you can keep that up in the middle and your naturally strong kick will bring you into some major time PR's next year!

Mariah -- 11:15, 14th place
Great job! Once again, you were definitely giving everything you had out there - and so glad you remembered to relax the arms when it felt hard over by the biathlon range. You turned that corner onto the track/grass and you really powered it home. You're ready to launch into a terrific ski season -- we only wish you could run a few more races this fall, as you seem to really be finding your racing legs!

Anja -- 11:17, 15th place
Great job putting last week's race behind you and focusing on the new opportunity of this race. You looked so strong and patient out there. No anxiety at all about finishing -- which you used to worry about at the beginning of the season. We hope you can see the amazing progress you have made this season and that you carry this confidence and belief in yourself with you always. You are a runner now.

Payton -- 11:26 17th place
We don't think we'll ever forget the look on your face as you came across the finish line. You were exhausted but in such a good way -- In that I-pushed-myself-and-I-feel-good-about-it kind of way. And push yourself you did! Excellent racing -- not just running but racing -- from the McCabe sculpture through to the track. You looked like you were on a mission and you can definitely say you accomplished it!

Lena -- 11:28, 18th place
Another solid performance and so glad the lungs agreed with you a bit more today. You've got tons of endurance and you are able to find a good pace -- both characteristics that will serve you well next year when you bump up to 5K. Keep focusing on the fun in this and you'll find yourself improving every season.

Elke -- 11:35, 19th place
You are such an improved runner -- it's hard to believe! You just ran that really hard 1.5 mile course in 7:43 per mile pace. When you started the season, you ran a mile on the flat track in 8:19. That's amazing! And, you will only get better and better every season you run. Just to give you a bit of context, the athlete from Tonasket who finished 4th in the Girls High School varsity race, ran this same course as a 7th grader in 11:41. Just imagine where you can be!

Stella -- 12:24 25th place
Pretty cool that you've been able to overcome (or at least endure!) the shin pains to run a really successful season. Having a long injury is never easy and you've handled the frustration and the pain with a ton of grace - and you've become quite the runner in the process. We're excited to think about next year when perhaps the shin pain will be a thing of the past and you can unleash all that even-more speed inside of you! You are tough!!

HIGH SCHOOL BOYS -- (5K, 57 total finishers). League Champions with 27 points! Some fine running and a strong performance all around. We weren’t at our absolute total best, but we’re saving that for the next two weeks. For the relative sake of competition, and to keep us from getting complacent going into Districts, Tonasket was without Hunter and 3 others in their usual top 7. Hunter will shift things a bit for us, but Morris, Clark and Owsley are usually less of a factor. Brewster was missing perhaps their 4th and 5th so things WILL be closer next week. Some short speed on tap for the week ahead and please stay on top of your school work, your sleep, and your rest on the weekends.

Eli: 17:45, 2nd place, 5:32 first mile, 5:43 pace
Don’t be afraid to stick closer Garrett even if he charges the start like that next week. You’ve already recognized the short hesitation, but you did (even still) make up ground for a while. Closer early contact will give you an even better positive feeling of catching people and will help to spur things on at the end. Some rest ahead as well and that will help. You’re strong, and the speed is there. Question not the wisdom. Just do!

Walker: 18:05, 4th place, 5:39 first mile, 5:49 pace
A stronger race than last weekend, and you continue to be solid and reliable in the range of 17:35-18:00 which is going to be GREAT for us at State. Well done in shadowing Guzman through to the end. He’s got a little more track speed then you do, but your consistent approach and ability to move up is going to pay big dividends. See the last bit of Wes’ paragraph regarding Eli’s State meet in 2015.

Wes: 18:17, 6th place, 5:33 first mile, 5:53 pace
As mentioned at the race, we’d love to see you back off a step at the start and see what happens if you run with Walker. Your recent sickness and a few missed workouts/races are making the shock of that faster first mile a little challenging. An experiment this weekend will tell us something for State and it would be good info to have. The State race usually goes our incredibly fast — but your can throttle off just a bit and still have great success. IE At State last year Eli started this 1st mile in 30th and finish 16th. You’re not going to be that far back to start, but even though you’ve been hanging on OK, its good to be thinking about some relative positioning and maybe a modified approach.

Cade: 18:23, 7th place, 5:39 first mile, 5:55 pace
Nice. Two solid weeks in a row and this one looked even better. A little surging and back n’ fourth with you and Emerson and Peter and it propelled the whole group to a great finish. Almost 20 seconds faster than last year on the course, and we know that you’ve been waiting for that! Its not nearly as big as the break through that you are going to get at State, but the arrow is moving the right direction!

Peter: 18:31, 10th place, 5:42 first mile, 5:58 pace
1:25 faster this year! Just behind Brewster’s 3rd and Tonasket’s usual 3rd (Hunter absent) and another great race. We will miss you next week for sure but Emerson was just a step behind and Lazo will be an awesome 7th! Kudos again for the move that you made to follow the group. It was one of those mid-race make-or-break moments and you will no doubt have a chance for something similar around the one mile mark at State. ** HIGH SCHOOL ATHLETE OF THE WEEK **

Emerson: 18:40, 11th place, 5:41 first mile, 6:00 pace
Solid if may be a step off of your best. Still nothing to sneeze at. Just behind Brewster’s 3rd and well clear of Tonasket’s usual 4th. Depth is evident across the team and you and Peter and Cade worked well through the middle to end of the race. Nice work hanging tough at the end. With no Peter next week, keep a mid-race eye to Israel G. from Tonakset (usual 3rd) and Brewster’s Arellano (usual 3rd). If our top five are tracking these two then we are well on our way to a repeat as District Championship.

Carter: 19:25, 15th place, 5:47 first mile, 6:15 pace
About the same time on this course as last year, so we know that you’ve got more. Still, 15th overall for a 7th man is solid, but a rally is in the cards for you over the next two week. The tight and twisty turns on our course don’t necessarily play to your strengths. Use the wide open spaces and your height to your advantage next week and keep those Tonasket and Brewster 5th men in sight.

Lazo: 20:26, 25th place, 6:19 first mile, 6:35 pace
25 seconds faster this year, so a little less than your average, but at this race last year you final found the gear that has been a major part of every race in 2016. Excited to have you running in the District meet next weekend and the Wenatchee course (plus a little more rest this week) will get you back down into that near 6 min pace that you’ve been threatening all season. A little faster first mile, and get that tempo going midway through the race.

Simon: 20:47, 28th place, 6:32 first mile, 6:41 pace
42 seconds faster this year and your first mile was nearly the same. You are stronger, and finishing better then at any point thus far, and you and Tim and Simon will be running for the win at this weekend’s JV race in Wenatchee. Keep getting out solid and stay tight to the group. You guys might not have a lot of company, so push each other to some solid times. Respond to each other’s surges and see how much time you can knock off of last year’s 20:52.

Henry: 21:01, 32nd place, 6:33 first mile, 6:46 pace
This is not a fast course, and you ran just a step off of your pace from last week. A single short interval workout on Tuesday and then its resting for Districts - a more wide open (3 mi.) course - where running your best pace of the year will be a certain possibility. A similar mix of kids in the JV race, but you and Simon and Tim will be running for the front. Every time you need to keep contact with a racer ahead or to make a pass, think about making a little surge to the ball in a soccer game. You do that 20-50 times in a game without a thought, and it will be a good way to shake up the rhythm and to keep yourself primed for whatever happens next — and then a kick to the finish!

Logan: 23:25, 47th place, 7:04 first mile, 7:32 pace
Glad to have you back and racing and that low 7 minute mile is right where you were at for Twilight. The home course is a little slower, but more wide-open terrain in Wenatchee next weekend should help you to push that second mile just a bit more and to move with the flow of the race in the second loop. Ice those shins and

Michael: 23:28, 48th place, 7:05 first mile, 7:33 pace
45 seconds faster then 2015 and your most complete race of the year! A solid opening mile and you were clearly moving up and through the other racers at various places on the course. Excited to see you rolling with good rhythm and keeping pace with Logan right through to the finish. Another cooler weekend on an even faster Wenatchee course next weekend and we’re looking forward to seeing another strong outing in Walla Walla State Park!

Zach: 24:14, 52nd place, 7:16 first mile, 7:48 pace
16 seconds faster this year but it would be great for your to connect to Michael and Logan right from the start. You were right there at the finish at Oroville, but the early gap on a twisty course makes it much harder to make up ground later on. You’ve got more strength that you know and the wide-open flat or downhill first mile next weekend in Wenatchee should allow you to easily find those guys and to stay connected early. Excited to see you finish with a big new Wenatchee PR!

HIGH SCHOOL GIRLS -- (5K, 21 total finishers). League Champions with a perfect 15 points!
What an awesome day! As a team, you looked terrific and so solid. And, your support of each other was phenomenal and truly a sign that you are a TEAM to be reckoned with. Great job working your times - you all looked focused and ready to go. Remember, this course runs about 30-50 seconds slower than state (on average), so you all gearing up for quite a run! We're just going to keep the magical journey going each week, remembering to take care of ourselves, to believe in ourselves and each other, and to keep the pressure factor low. You all have done some incredible training and now as we start to taper a bit, you'll start to feel some extra life in your legs and even more good things will happen. Can't wait to see the next race! (And -- awesome job getting the junior high girls ready for their race -- we couldn't be more impressed with the role models you all are!)

Novie: 18:54, 1st place, 5:56 first mile, 6:05 pace
Right on that first mile pace target time! Excellent. That means so many good things will happen in the next two weeks! You ran the fastest time for a girl in the girls' race on that course -- the only girl who has ever run faster was Sierra Spieker from Oroville a few years ago who ran in the boys race and had an incredible pack to push her step by step (She also went on to run 18:20 at state, which is definitely in your sights!). We have every confidence that when you get in a pack/race situation, you will go even faster. Keep thinking about those arms relaxing and going back and forth and see if you can taper some and get the bonus benefits of a little rest in those legs.

Gretta: 20:09, 2nd place, 6:13 first mile, 6:29 pace
You were right on that first mile, too (even a little fast). The Soap Lake and Tonasket runners took it out hard, but you soon enough responded. Trust yourself -- you are an incredibly strong runner and when others go out too hard, you can trust that you are smart and will be able to reel them in. We really appreciate the way you keep up your intensity even when no other racers are around you. You should have some good company at state and your fierceness (in a very nice and lovely way) will come out and serve you well. Predicting a big PR for you at State, for sure! You are right on track.

Athena: 20:38, 3rd place, 6:32 first mile, 6:38 pace
Congratulations -- that was a big race. A 24 second PR on that course over last year - and your mental toughness shined through with that gutsy finish against Johnna. Love how you believed in yourself and waited for the right moment. You can get out even faster -- given how much you had left there in that monster kick — we have not yet maxed you out. That's a great place to be with 2 races left. Let's experiment this week with getting out a little more aggressively -- you are fit enough to still get to do your favorite big last mile thing. Trust and believe are your mantras for the next two weeks.

Lucy: 21:24, 6th place, 6:43 first mile, 6:53 pace
A crazy good race -- and you looked like you were loving every minute of it. You went out exactly on ideal race pace as we discussed and were super close, too, at the 2 mile. This is perfect and such a good sign that you are finding your racing rhythm. You did an excellent job of keeping it together mentally -- when you realized you were having a good race, you did not over-think things. This is not always easy to do and good on you for just going with it. Let's hit the repeat button this coming Saturday. Just keep remembering no pressure, it's fun, and let it flow.

Ava: 21:39, 7th place, 6:38 first mile, 6:58 pace
Humongous PR on this course -- 1:19 seconds faster than last year. That's insane. So thrilled with the way you got out in that first mile (right on target), hung in there and went zen when you needed to in the middle, and then found your new kick gear at the end. That was a brilliantly run race and you should enter the next few weeks feeling sooooo good. You've been consistent, improving each week, and you are believing in yourself. Keep doing what you've been doing and stay healthy and you'll be a force at State!

Icel: 21:41, 8th place, 6:38 first mile, 6:59 pace
It was great to see that last 400-600 meters of pure Icel kick. You've got so many gears and it's great that you had a chance to find that super-fast ending speed. That was especially impressive this race, since you were running alone a lot of the time. We'd still like to see you get out a little bit faster -- you've got all the fitness you need to make that ok. Thanks for being such a steady leader on this team -- you make a huge difference! Keep believing and keep bringing everyone together.

Taya: 22:25, 9th place, 6:46 first mile, 7:13 pace
You are the only person we can imagine pulling off taking the ACT and then literally hopping into a warm up and running a super tough race. Wow! Great job changing mental gears, because you certainly did not look like you were thinking about anything but racing out there. This coming Saturday, with a more relaxing morning, you'll be ready to bust out with a breakthrough race. We think you'll enjoy the feeling in your legs as you get a bit of a taper.

Rivers: 22:26, 10th place, 6:43 first mile, 7:13 pace
Keep focused on the positives here -- you did a really gritty and tough job of rallying for a good last 1200 meters after not feeling so well there in the middle. That shows a ton of determination and character and you now know you have a well of reserves when you need them. We know this one didn't go the way you wanted, but allow yourself to set it aside. One race does not a runner make and the sum total of this season shows us that you are a powerful and strong with a blazing kick. Come ready to run this week and this one will soon be just a blip in an otherwise impressive season. We're here to talk through anything if you need it!

Sage: 27:20, 18th place, 8:17 first mile, 8:48 pace
Nice bounce back from last week, with a 10 second PR on your home course. You looked like you found a good running rhythm after the first 800 and you stayed in it well. Nice job keeping your stride open and your arms moving. Carry that momentum and that great post-race feeling into next week and you'll have another strong race at Districts.

Oroville Invitational - 10.14.16

Liberty Bell XC - Manson Invitational
Location: Lake Osoyoos State Park, Oroville, WA

Date: 10.14.16
Distance: 1.5mi Junior High - 3.1mi High School Conditions: A beautiful setting on Lake Osoyoos with a storm brewing (but the rain held off!). The course included grass, some beachfront, some campground pavement, and a few steep ups and a long down. Boys and girls ran together for junior high.

GIRLS JUNIOR HIGH -- (35 total finishers). We are so sorry! We've been in communication with the meet hosts and somehow or another (we can't figure out how?), they don't have finish times for the girls junior high. This is such a bummer because so many of you ran super great. For sure, you all won the girls junior high team title! Congratulations! We've got one race to go -- the League Championships at HOME! It's going to be amazing!

Liv -- 1st place
Another awesome push from beginning to end. You raced the boys around you well and you definitely made sure you got out into good running space early on. With a little taper and rest this week you should find your legs have even more to kick in at the end and we bet you'll feel ready to go! Don't be afraid to rest a bit this week! (As for a guess on a time, you finished near Zane, who was clocked at 8:56).

Jori -- 2nd place
Nice job being patient at the start through the sand and then finding your next gear through the flats. You ran the long downhill really well -- nice open stride -- and you found yet another gear in the last 100 meters. Nicely done. (As a guess for a time, it looks in our photos like you were close behind a Tonasket boy who was timed in at 9:26).

Keeley -- 4th place
You did a terrific job fighting through the middle of the race. Great job on the two ups and a really spectacular last downhill. Next week with a little more rest, you, too, will have more in your legs for the last sprint to the line. Loved seeing your determination and grit. (As a guess for a time, you were near Jori -- see above) and a bit ahead of David in at 9:40).

Lindsay -- 7th place
You were out quick and especially with the sand, that might have taken a little more out of your legs than you might have wished. You are a determined fighter, though, and you kept it all together. When we do some fast intervals this week, let's be sure you focus on standing tall and that will help drive your legs. Enjoy a taper this week and look forward to fresh legs on Saturday! (As a guess for a time, in some photos near the finish you are near a boy from Omak who ran 10:06).

Stephanie -- 8th place
Another terrific race--congratulations. You are truly getting better every week. We love how you had the confidence to go out a little harder this week and it paid off. What an excellent season you have had--and we are certain you will only keep getting better and better next year, too! (As a guess for a time, you were right near Aidan who was clocked in at 10:12).

Eva -- 10th place
You sure were giving it your all there in the last 200 meters. Earlier in the race, it looked like you were struggling to find your rhythm. Remember to keep your eyes up, looking ahead and where you want to be, and to keep those thoughts in your head positive. You can do this! (As a guess for a time, you were somewhere behind Aidan at 10:12 and in front of Eli at 11:16).

Mariah - 14th place
We're glad to have you back and racing. It's always a little hard to get into the feel of racing again after a few races off, so chalk this one up to your transition back to it and know you will feel better this coming Saturday. We noticed in some photos that when you are working really hard and probably feeling a bit fatigued, your shoulders come up -- so this week remind yourself to relax your shoulders and you'll have more energy to put to your legs! (As a guess for a time, you were somewhere near Eli, who clocked in at 11:16).

Elke - 16th place
Terrific race, Elke. You were flying there at the end and especially on that long last downhill. We have some awesome photos of your kick that show you are driving your knees up and using your arms straight back -- that's the secret to why you were moving so fast. Wish we had an exact time for you, because we suspect this was one of your best races. We can't wait to see what you'll unleash this Saturday at home! (As a guess for a time, you were right near Eli, who clocked in at 11:16).

Anja -- 18th place
Some races just don't go the way you plan. That's ok. That sand at the beginning seemed to just take it right out of your legs -- but you persevered and you had a monster kick. So, good for you for finding a way to keep your head in the race. This is part of racing -- learning to adjust when the start doesn't go as we wish. We'll do some resting and quick things this week and you'll be fired up and ready to tackle it on Saturday! (As a guess for a time, you were a bit behind Eli, who clocked in at 11:16).

Lena -- 19th place
Looks like a side stitch got you there at the end -- that's never fun. Remember to run tall and give your torso plenty of lung space and to keep the breathing calm and relaxed. You looked in control through the first half of the race -- so build on that positive and take it with you into your last race of the season on Saturday. (As a guess for a time, you were right near Anja--see above).

Payten -- 20th place
Another solid effort out there. You do a nice job of finding a rhythm and staying steady. This week, since it's the last race of the season, we'd like you to go just a little bit crazy every once in a while and try some surges--see if you can change your gears more often. You've got plenty of endurance and we know you have speed (we've seen you on your build ups), so let's finish the season by putting those together. It will be amazing! (As a guess for a time, you were near Lena and Anja -- see above).

Stella - 25th place
You looked super determined from the start and you literally attacked that sand stretch. You ran a terrific last 300 meters and really used your arms to drive your legs. You can go into Saturday's championships knowing you are getting faster and hopefully feeling really proud of the pretty incredible journey you've been on this season. Quite a transformation into a racing runner! (As a guess for a time, you were a bit behind Payten - see above).

JR. HIGH BOYS — A clean sweep of the first 4 spots for LB Junior High and the boys easily won the meet over Omak 15 to 49. Mason was there, but isn’t in the results… but stay tuned for accurate and complete coverage of the final race at home this weekend!

Travis: 8:15, 1st place, 5:30 pace
Not quite into Eli’s 8:05 territory, but a great race Travis :) Good to see you and Bode running step-by-step and through I didn’t see the finish I would love to know a little more about how it played out. One more race to wrap it up and it’ll be fast and fun with the hometown crowd!

Bodie: 8:20, 2nd place, 5:33 pace
Another gusty race Bode and a good example of having strong teammates to push you through a race. You were also very much in the “Eli” ballpark for an 8th grade performance at Oroville, and there are good things indeed ahead for LBHS XC next year!

Ian: 8:38, 3rd place, 5:45 pace
Like Dusty’s shadow until the final part of the race, and again like Bode and Travis its so great to have teammates running close and strong. Every race is different, but you were 20 sec. faster than our race in Idaho and things are looking good. Steady and quick to start and pick a spot near the McCabe sculpture this week to start ramping things up for the finish.

Dusty: 8:39, 4th place, 5:45 pace
Some back n’ fourth with Ian and this is a good thing for the team. Great pace setting early and strong/tall form on the hills mid-race. A little finishing speed and rest this week and you’ll be ready to wrap up the season in style.

Zane: 8:56, 5th place, 5:57 pace
Zane, I was too far away to see the final kick to the finish, but you looked better (taller with quicker turnover) then anyone around you entering the final 200m onto the grass and along the parking lot. Awesome, patient racing. You stayed connected to the front part of the race and finished really strong for an excellent day!

Andrew: 9:07, 6th place, 6:05 pace
Our home course isn’t fast, but with some final speed and rest this week you should be ready to give that 9 minute mark another go. Stay tight again to Zane and the Manson boys from the start. Liv will be in a different race, so keep an eye towards Dusty and Ian as well as the pace goes out. Don’t run with them per se, but keep yourself back with just enough distance to be mentally connected.

David: 9:40, 13th place, 6:27 pace
The BEST photo of race with a super muddy knee — and “that’s XC weather” is the phrase that comes to mind. The aggressive start on the beach this week may have sapped your legs just a little bit for the middle of the race. A different story this weekend at home and the opening flat and downhill mile should get you out strong and into the early mix. Think back to Manson for your starting position relative to teammates and let’s wrap things up with another 9:40 or faster effort with a friendly crowd!

Aidan: 10:12, 19th place, 6:48 pace
Its a different teammate ever week, but you once again raced solid start to end with a fine kick to finish it off. That was your 1.5mi PR by nearly 15 seconds and you are looking better in the later stages of the race each and every week.

Eli: 11:16, 29th place, 7:31 pace
ATHLETE OF THE WEEK honors well deserved! Almost 20 seconds faster then you first race of the year and you are looking stronger at the finish each and every week. No Elka in this week’s race for pacing help, but the boys around you from Omak and Tonasket will be back!

HIGH SCHOOL GIRLS -- (5K, 61 total finishers)
Well, that was a bit of a crazy situation -- with the top 4 leaders of the race (Gretta, 2 Colville runners and a Tonasket runner) going the wrong way about a mile and a half into the race. The course officials should have been there directing and it took quite an effort to get the runners back on track. But, despite this, you all rallied as a team and you still won -- by a lot! That says something about our depth for sure -- not to mention Gretta's grit for getting back into it. We've said from the beginning of the season that we have a great, tight pack and many of you will switch off with each other throughout the season. We want you to see that as your collective strength and hopefully you'll find great satisfaction in running with other young women who step up when you need them or who you are willing to step up for. That's a team--and why we are better than simply the sum of our parts. For the next three weeks, you are woven together -- one piece of strong, tough, Liberty Bell fabric. Wear that with pride.

Rivers: 20:30, 3rd place, 6:36 pace
Way to bust a move this week, Rivers! Awesome racing. One minute and three seconds faster than Twilight--that's huge! You went out hard and you looked confident the whole way. You stayed calm when the racers ahead of you went off course and you stayed in the groove the whole time. Bottle that feeling and know you can access it again in the next few weeks! Excellent!

Athena: 20:32, 4th place, 6:37 pace
You are so tough! That race did not unfold in a way that "works" for your running style. Right when you usually make your big moves, the chaos in front of you ensued (lead pack going the wrong way) and that made it hard to know who you were chasing. Great job working with your teammates, though, and your tight pack showed its power. You were right on your Twilight meet 5K time -- times which you did not get near last year until State. So you are consistently faster than last year and that will bode well as we enter the end of season taper and your legs feel sharper.

Icel: 21:05, 6th place, 6:47 pace
So great to see you feeling good out there. You made sure you were in the mix on this race early on and that made a big difference over last week. Nice job staying calm and cool throughout the whole race and for hanging tough with your teammates in the middle to latter half. You haven't even started a taper yet -- just wait. You are going to feel like superwoman!

Ava: 21:08, 7th place, 6:48 pace
16 seconds faster than Twilight -- that's awesome. Bet you got a lot of that in the first mile, too. You went out strong and confident and you STILL had enough for a really excellent hold-your-own kick. You should be feeling really good about this season and how it is shaping up leading into the various championship races. You are fast, confident, and not afraid of anything. Love it!!!

Lucy: 21:11, 9th place, 6:49 pace
Boom! Another Liberty Bell runner racing fast! 50 some seconds faster than Twilight -- that's crazy good! You did a nice job being patient at the start and that's the secret to your running success this season. Out strong but not crazy. Then you know you've got the speed to move it up. You did a terrific job of moving up earlier this race and that put you in a good mindset to be confident that you were having a good race. Nice Job--let's do that again.

Gretta: 21:12, 12th place * for probably something closer to 5500 meters or more!
Grit. That's the key takeaway from this race. You showed real character in fighting back into this one after the wrong turn. We know that took not only physical grit but a lot of emotional grit, too. Tuck that away in your mind for the next time you hit a hard patch in a race. You have grit. Thanks for being a good role model to all the other racers out there and fighting strong the whole way. ** HIGH SCHOOL ATHLETE OF THE WEEK **

Taya: 21:39, 21st place, 6:58 pace
40-some seconds faster than Twilight and under 7 minutes per mile overall pace are certainly notable and worthy of kudos! And, you were right behind Chelan's #3 and in front of their #4 like we talked about pre-race. You had to run a lot of this one alone -- something we'll keep working on, since it is always easier to race with someone else. But, nice job handling all that alone time and staying right in it. You will benefit from some tapering in the next few weeks and fresh legs will feel fast.

Sage: 28:06, 57th place, 9:03 pace
You looked relaxed and ready on the start line. Good job dealing with pre-race nerves. Not quite sure what happened in the race, though, as this performance is quite a bit off your usual pace. We'd love to hear any thoughts you have and if there are specific things you'd like to work on in the next few weeks to get you back in PR range, we'd love to help.

Special shout out to Zoey for supporting the team. Novie, we look forward to having you join the crew again on the starting line this week.

VARSITY BOYS -- Despite the announced meet score, we were actually 3rd with 86 points, just 5 points behind Moses Lake in 2nd and 13 points in front of Colville. Excited to add Brewster again to the mix this weekend at home, and I think that we will match up well to defend our League Champions title for the 6th consecutive year — or something like that! Spend a little time this week in thinking through our course with an eye towards racing rhythms and opportunities. It is, as you know narrow in spots with many turns and loops. Its not a fast course per se but you will know it better than anyone. Be smart and race tough in that final mile past the biathlon range and into garden loops!

Eli: 16:50, 4th place, 5:17 mile, 5:25 pace
Glad to hear you having mid-race revelations about your stride and feeling like you were moving well with wide open ground. The State meet will present you with similar opportunities to race this way and I think that we should see something of the same at Districts with Daniel Ness from DeSales and again with Hunter and Garrett. Sharpening and speed over the next few weeks. Please be sure to make rest and recovery important in the final two weekends!

Walker: 17:50.2, 17th place, 5:34 mile, 5:44 pace
Another solid race, and despite your feeling slightly “off” it’s great to see another sub-18 effort in the countdown to season’s end. In two weeks at Districts the name for your brain is Max Vandersloot from DeSales. He was about 5 sec in front of your at Twilight. You’ll be in the mix again with chasing Edgar from Brewster and Heriberto from Manson this weekend. Keep that early pace and mid-race toughness and be mindful of a little extra weekend rest!

Emerson: 17:50.4, 18th place, 5:37 mile, 5:44 pace
Good work out there and nice to see things feeling pretty strong throughout the race. You were likely hunting Walker out there more than anyone from Tonasket etc. but if that’s working then we’ll take it :) Please keep a little extra rest in mind for the week after Leagues and start to visualize yourself a State meet similar to race like this one and Twilight!

Wes: 18:16, 23rd place, 5:27 mile, 5:52 pace
A little labored from the start but you’re still perhaps in recovery and reset mode from a few days on the couch. Keep your head in a positive place and let’s hit some workouts well in the next two weeks to get back on rhythm for racing. You finally have a little glimpse of the League/District competition… and you will get an even better one this week at home.

Peter: 18:17, 24th place, 5:48 mile, 5:53 pace
Its all there Peter and you are even racing well on tired legs. You’ve got an extra break of sorts coming up in two weeks, and I can’t wait to see you looking peppy and fresh in the final week of the season. Well done again in moving up by staying steady through the middle to end of the race. A little speed and turnover work this week to get you set for an 18:10 or better type performance at the end of the year!

Cade: 18:22, 28th place, 5:55 pace
Understood that this is not yet where you want to be, but as your best 5k of 2016 and your second best to State ’15 it is heading in the right direction. You looked great in the workout on Tuesday, but surprised a bit by getting right up in the Walker/Emerson mix early in this one. I think that these initial mile splits are artificially fast — but probably ballpark for what to expect in November. Keep intent upon the positive and know that you are strong. The speed work with rest over the next two weeks will hedge against the system “shock” of that first mile. Base will carry you into the finish. Oh, and we put 6 in front of Tonasket’s 3rd this week so good stuff!

Carter: 18:28, 33rd place, 5:44 mile, 5:57 pace
Steady is the name of the game for you so far this year Cater, and that is GREAT! With a little taper coming soon I’m excited to see what you can do to finish up the season. A minute faster than Oroville 2014 and this was longer. 3rd time under 19. No races over 20. Four years of experience and training age is a valuable thing. Get excited about taking your team back to State with a legit shot at the podium when we put it all together!

JV HIGH SCHOOL BOYS — 52 total boys in the race with six scoring teams. We were the 3rd place JV team with 64 points - just behind Moses Lake with 45 and Chelan with 36.

Lazo: 18:55, 1st place, 5:59 mile, 6:05 pace
Awesome! You were making me nervous for a little while there, but you moved up steady and confidently reeled in the front runners over the whole first lap. As mentioned earlier in the season, and as proven both in this week’s practice AND again at this meet, we can have 8 kids running 6 minute pace or better to end the season - and that is awesome!

Tim: 19:49, 8th place, 6:11 mile, 6:23 pace
Wow, Tim. A great race and you are headed in the right direction. Your best 5k ever actually so maybe we need to race those Moses Lake teams a little more often :) A little more challenge for race awareness and pacing with a full Varsity/JV race this weekend. Keep yourself dialed in on that 6:10 - 6:15 opening mile and run tough in the middle with Lazo pulling you along in the final mile.

Simon: 20:03, 12th place, 6:16 mile, 6:27 pace
Just 1 second behind Tonasket’s 1st JV. You only cracked 21 min once last year and here you are in 2016 on the verge of breaking 20. Awesome! A good opportunity this week with a full boys varsity/jv field and everyone in the mix at once. It’s a bit of a crowded course, so play to your home field advantage and know when you want to move. Keep track of teammates and others in those first two loops past the garden and hold your position from the bowl and the pot back to the finish.

Henry: 20:33, 15th place, 6:16 mile, 6:37 pace
You beat Tonasket’s 2nd JV runner by almost a minute where at Leavenworth it was only 40 sec. Every course is different but you are moving in the right direction. For the race ahead think about all of the little “sections” on our course. Break it into chunks and run each one with a purpose. Your break through race will come!

Zach: 23:08, 36th place, 7:10 mile, 7:27 pace
Over 2 minutes faster than CDA. Almost under 23 and your 1st real 5k under 24. Try again to get out faster early on and run with Michael from the start. You can handle a quicker start and you won’t have as much of a gap between runners to navigate in the later parts of the race. You’re definitely in good form to break your 24:30 mark from last year’s League meet!

Michael: 23:10, 38th place, 7:03 mile, 7:27 pace
1:20 faster than CDA and your best 5k ever - if we don’t count Manson - and we don’t :) About the same opening mile pace as Twilight, but a faster overall race pace by nearly 10 sec. per mile means you are finding later season strength and can handle the early pace better throughout the race. Keep relaxing fast into that finish and think specifically about quick hands from the hips. Your legs will follow!