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!

Leavenworth Invitational - 10.8.16

Liberty Bell XC - Manson Invitational
Location: Mill Bay Casino, Manson, WA

Date: 9.24.16
Distance: 1.4mi (minus the first hill!) or 2.8mi Conditions: Cool and amazingly after the rain!
A hilly trail with ups and downs and more ups! Both the girls and boys teams ran with a ton of tenacity and great form on the hills. Unfortunately, the race organizers have not yet given us any race results  for junior high -- so no times, places, or team results yet to share. When we have them we will add them here!

JUNIOR HIGH GIRLS -- Another great team effort and a lot more fun with others to race and some solid competition from Cashmere, Wenatchee, and Icicle River. A tough course for sure, but the effort that you all made today in crushing those “ups” and flying the “downs” is admirable and commendable for sure. Two more weeks of fine tuning and gathering speed. We can’t wait for you to run your best races of the year at the home meet (with many fans) on October 22nd!

Liv -- Hard charging up the first hill and great focus throughout on bridging that gap to Cashmere. Today, like last year, she kept that distance but your confidence in pursuit never lagged and you maintained a nearly similar separation from just before the mile all the way to the finish.

Jori -- Locked in and looking ahead! Your purpose and drive were clear from the start, and your form was efficient and strong on both the long hill in the middle and the charge to the finish. An AWESOME birthday race for sure and be sure to check out the final hill photo on the blog - fierce!

Keeley -- Another good aggressive start and great to see you and Jori working together up those hills. A little dehydration or illness in the mix this weekend, but you held it together really well for as long as possible. Your early race approach is proving itself right on track, and in the next two races at home you’ll be in prime end-of-season form and ready to roll in that final 800m. Keep thinking about how much you love those final set of “Palm Driveway Hills” and charge to the finish!

Lindsay -- A strong race throughout, and your surge over the last little bit of the long uphill was noticeable for sure. We could see you embracing the hurt for sure — and you were focused and intent in that downhill into the final climb. You did sneak a little look over your shoulder so try to keep that temptation at bay for the final stretch. Two more races and a little taper ahead should have you ready for your best times of the year and some great preparation for a new 1 mile PR on the track to end the season!

Eva -- Smooth is the word of the day, and it was evident again on the hills at Leavenworth! I did not see the arms spread out on a downhill, but I did see a strong even pace with a good kick in the final bit of the hill. Don’t be shy about getting our even a little faster. You are stronger than you think and are ready to challenge that first half of the race just a bit quicker.

Stephanie -- Curious to know if you came up with any mid-race puns :) but you looked strong and composed on the uphill climb in the middle and steady and strong on the final kick. Not quite so smiley in the middle this week, but that is a good thing! Love how you are learning to make the discomfort fun and your racing continues to improve every week.

Anja -- The hills are tough, but you worked well with Lena and Payten on the long quiet climb in the woods. Two more races ahead with a little more rolling and flat terrain ahead will suit your strengths and be very much to your liking. A long downhill and flat kick to the finish will be your focus for Oroville on Friday!

Payten -- Great strong arms and such good from in climbing up the long hill in the woods. Absolutely the most lively and tall - on top of your form - that you have looked all year and it carried through to the downhill and all the way up to the finish in that 3rd part of the race. We can’t wait to see you stretch it out even a little more on the flatter and rolling terrain in the next two weeks, but you are really hitting stride at the right time in the season — plus, you have new kittens! ** JUNIOR HIGH ATHLETE OF THE WEEK! **

Elka -- Good to have you back after a few days under the weather and you ran great in the hills after all of the rain and excitement last weekend. Such a good job of pacing AND getting faster on the downhills. A few more short hills but more flat and speedy downs in the race this Friday in Oroville. With lots of good competition again you’ll be right on track for your best races yet to end the season!

Stella -- Strong pacing throughout and good tall form on the uphill climbs! In your first race since Manson it was great to see you under control early and still running strong on the final uphill finish. Cooler weather ahead and even more of a taper and fine tuning for speed. You’ll be strong and feeling even quicker + more rested for the final two races of the year.

Lena -- DNF A hard fought early half and a good reminder to keep that inhaler handy before the race. We’re glad that you’re OK and that you made a good decision to step away from the course when the opportunity presented itself. Recover well through the week and you’ll be ready to give it a go again in Oroville.

JUNIOR HIGH BOYS -- It sure looked like you all won that race as a team. Excellent running across the board with the work and effort etched on your faces as you came up that last big hill. Each of you had someone to race and race you did! You are definitely figuring out what it means to race and how to plan your racing strategies.

Bode -- Excellent job out there--we could tell you were keeping those messages in your head positive! You powered up the hills and ran a great race, looking strong the whole way. We know you wanted to catch the runner in first--and you will! Each week you look a little more confident -- keep believing.

Travis -- You definitely gave everything you had out there on this one. We sure appreciate your willingness to hurt and lay it on the line. Great job mentally staying with it and still fighting when your body got tired. It is inspiring to watch you push yourself!

Dusty -- Awesome final hill. You had such a look of determination on your face at the base of it! You did a great job getting out in the race well and holding your pace in the middle and then - wow - you literally kicked it into a high gear there at the end. You probably would have beaten anyone in that race up that hill!

Ian -- You looked right at home in the hills, taking quick steps on the little rolling hills and powering up them and you did a great job keeping Dusty in your sights up that last final hill. You looked smooth today and like you were able to find a rhythm amidst the ups and downs. That's not so easy to do.

Andrew -- Great effort out there. You kept contact with runners around you and, like you said you wanted to in your pre-race plan, you passed people. Next week, let's try to have you go out just a little bit harder and see if you can find yourself even further up in the pack. You've got excellent tenacity and you can hold an earlier faster pace.

Zane - We see the way you take each race seriously and we appreciate your commitment to the team and improving your own performance. We know that you didn't feel like this week was your best, but be sure to keep some perspective. That was a tough course, unlike any we've seen, and you were giving 100% out there. Next year, you'll know what to expect on that course and we can already predict a massive time improvement.

David - Your pre-race plan mentioned adrenalin and it had to be flowing out there as you tackled that last hill. Your running form looked really good coming up the last hill-- you were leaning into it and using your arms well.

Aidan -- Good for you for catching the runner in the striped shirt. He had some distance on you early in the race, but you stayed patient and you made a huge, strong move on that last uphill. Your form was excellent on the hills -- you were leaning into them, pumping your arms and driving your knees high.

Eli -- You did a great job getting out fast and in contact with a good group of runners to inspire you throughout the race. You were so focused on all of the uphills that we saw you on--you were the definition of determined. We know that race hurt but you handled it so capably and you still had a great kick at the end up the final hill.

HIGH SCHOOL GIRLS -- Stunning effort and results! Any time you win a meet by 1 point, you are reminded that cross-country running is a team sport and a close win means EVERYONE played a role. With 217 finishers, we basically had all 7 of our runners in the top third of the race. That's depth, and it means you can cover for each other — so when one of you is feeling off, then you know you've got teammates there to carry on. That will change from week-to-week and that's the beauty of a team! The field this year was super fast overall--and each of you who ran it last year PR'd big time this year. You are a fast team and you are getting faster. And, you can compete with the BIG teams -- that should feel fun! (Just for some context, you beat Selah -- who last year with the same group of girls, finished 3rd in the 2A school division at state and who this year had more than 3 times as many girls as we did in this race!). We continue to be proud of each of you for the way you prepare yourselves for racing and for the way you maintain a humble joy for what you do out there. (Just a note: your overall mile paces will be slow on this course compared to others because, obviously of the hills!) Finally -- a shout out to Sage for cheering on the team and being right there with you all, even though she was feeling under the weather -- it will be good to have her back next week.

Novie: 17:15, 1st place * New course record *, 5:55 first mile, 6:10 pace
We loved that you let the runner from Mariner have the lead for the first bit of the first loop. It should be a real confidence builder that you can run fast and hard either from the front or chasing someone down. You ran incredibly smart -- opening up your lead on that big uphill in the middle of the race (your strength) and then never looking back. We know you've said your legs are feeling a bit tired -- but that's ok for this time in the season. When we get to end of season workouts and a bit of a taper, you are going to feel soooo good!

Gretta: 18:52, 8th place, 6:17 first mile, 6:44 pace
That was a brilliant race, Gretta. So strategic! Going into the second lap, you took a look up ahead at the fluorescence of Selah and you just methodically and patiently worked on reeling in their number 2 runner. That is the kind of race awareness we usually see in a senior -- and the fact that you kept your calm, believed in yourself, and just chipped away at it is crazy impressive for a freshman. You are such a key point scorer for us and when you race that savvy (and fast) it is a fun thing to witness.

Athena: 19:05, 11th place, 6:30 first mile, 6:49 pace
Wow do you know how to move up in a race. We're glad you got out good and hard this week and found good space to run and then you just relentlessly moved up. You were ahead of Selah's #3 by 5 places -- and in a tight race that matters. You also nipped the Anacortes #2! Like last year, you are finding your racing legs each week and getting better and better. And, just to keep some perspective, this year you were 31 seconds faster on this course than last year.

Rivers: 19:50, 23rd place, 6:48 first mile, 7:05 pace
Terrific race, Rivers. You looked so smooth and confident and strong throughout and you literally flew up that last hill making some seriously important point contributions. We noticed that you took your excitement/nerves/enthusiasm at the start and found a way to positively channel it into a patient and calm race strategy. Whatever you said to yourself in the power poses, keep saying it -- because it worked! You were intent on helping this team compete against some big teams and your focus paid off. 

Ava: 19:55, 27th place, 6:46 first mile, 7:07 pace

Let's just start by noting that last year you loved this course and had a great race and ran 21:09. You were more than one minute and 14 seconds faster this year. That is crazy!! Good crazy! And, you made it look easy. You got out in the pack really well from the get-go and you just kept going. We love how you focused on Selah and Anacortes and decided you were going to race them. You ran those downhills so strong and your kick -- it was a beauty! Congrats! That race was a keeper for sure!

Icel: 20:24, 39th place, 6:50 first mile, 7:18 pace
Perspective is a good thing here -- you ran 45 seconds faster than last year. That's significant and should be a good sign of just how much faster you are going to be at the end of the season. We know you didn't feel "in" this one -- but it can be of some comfort that you were still wicked fast. Just imagine what will happen when it all comes together. Which it will. As we talked about, nothing about these race results defines anything about you as a runner, but the way you handled your own personal disappointment with grace and with an eye toward how you influence others says a whole lot about your character. Thanks for rising above your disappointment and being a leader of this incredible team!

Taya: 20:46, 45th place, 6:57 first mile, 7:25 pace
Let's just keep those spikes on forever because they were magic slippers for sure! Like your brother, you looked completely at home and comfortable in the ups and downs of the hills and you were just flying by those around you. We love how you continue to make sure your get out off the line in good position and each week you are able to keep that pace up longer and longer. This was a big race for you, Taya -- savor the goodness and remember it in the races ahead if you need a boost!

Lucy: 22:12, 81st place, 6:56 first mile, 7:56 pace
You did a terrific job making sure you got out and into a good position in the race. You looked solid through the first lap. We know that your stomach started hurting and that caused you to slow in the second lap. That's ok -- it's happened to all racers at one time or another and what we care about is how you mentally recover from it. You are fast and strong and you can choose to not let this one race sit in your head. What is impressive is your tenacity to work through it and your desire to run as well as possible -- both of which are such assets. Just make sure you eat a little more a few hours before the race next time and on the flat, fast courses coming up you will find your rhythm and relaxation again. We're certain of this. 

VARSITY BOYS -- With a faster field BY FAR than last year’s race, we held our own with a 6-man team. For comparison sake, in running similar times to last year, Cade and Emerson were 20-25 place further back. A bigger meet with some stacked larger schools up front. Tonasket was missing three of their top seven but Brewster was here in full. The true story of our League and District meets is yet to be told, but we are heading in the right direction and hopefully we’ll have all of the pieces in place in one of the next two meets.

Walker: 16:27, 24th place, 5:36 first mile, 5:53 pace
An excellent race with strong and steady progress made throughout. The quick first mile put you in good position, and you didn’t falter on the hills at all. Great to see you working your way within striking distance of Israel and Edgar by the second mile, and you will see them all again this weekend in Oroville. Keep up the controlled by aggressive approach early on with enough contact to make late race toughness a factor even when the overall field is a little smaller.

Cade: 17:27, 63rd place, 5:57 first mile, 6:14 pace
Great to have you back, and the “ease into it” approach worked fine. Of significance as well, with your 6:15 second mile with then a 6:14 overall pace over you really didn’t falter at all in that final long climb after mile two. Your rhythm looked good and with something obviously held in reserve you looked WAY stronger then everyone around you both at the 2mi and then again at the finish. Another week or so and you’ll be right back up in the mix with Tonasket’s #3 (Gomez) and Brewster’s #2 (Busching).

Emerson: 17:43, 80th place, 5:43 first mile, 6:20 pace
A little “off” of your last two races, but still a second faster on this course than last year. After ending up only 1 sec. behind Tonasket’s usual #3 (Gomez) at Chelan he had you by 40 sec. today. Hard to find him in the crowd but this week at Oroville he should be an easier mark. Continue to be aggressive but just a bit more reserved at the start. Keep that mindset of hunting people down and put yourself in a position to be moving late in favor of too much gas in beginning. Just some fine tuning of that early positioning.

Carter: 17:50, 89th place, 5:56 first mile, 6:22 pace
Faster again than last year by almost a minute, and over 1:30 now from 2014! Your aggressive starts are solid and your are holding form at critical moments later on. You crushed in on the last hill in a great “bumper car” battle for position with two other runners - and you snuck in front of one by simply keeping up the challenge and never giving in. Remember to find subtle little mid-race junctures where you can bridge a gap or move yourself up a bit more entering that 3rd and final mile. Your late race strength is there!

Peter: 17:53, 93rd place, 6:00 first mile, 6:23 pace
Also profoundly faster, by 1:07, than in 2015. Depth. Depth. Depth. And we simply need the right day when it can all come together with League competition. You are consistent now and established in mixing it up with the Tonasket/Brewster 4th and 5th - so look for them early this week in Oroville. Over all pace will drop as we return to flatter terrain and rolling hills. Keep it smooth but push a bit for that slightly faster early mile again in the races ahead.

Lazo: 17:57, 97th place, 6:14 first mile, 6:25 pace
If “embrace the suck” was your mantra, then you did so to the utmost. Thank you for stepping to the line and giving it a race even if you weren’t feeling 100%. Your patient approach to the beginning paid dividends late and you closed the gap to Peter and Carter with a strong final mile. Nearly 3 minutes faster than in 2015. Boom! Enough said ‘bout that :) ** HIGH SCHOOL ATHLETE OF THE WEEK **

JV HIGH SCHOOL BOYS -- Another big field -- 243 racers -- and another strong showing of 

improvement by our JV Boys team. You had the long wait-around-for-the-last-race deal and had the intimidation of watching the uphill finish of each race. But, you all didn't look intimidated at all. You found your own races and you raced them really well. The repeats we've done on the Palm's driveway showed up today in the way you tackled the hills each time!

Tim: 19:14, 51st place, 6:30 first mile, 6:52 pace
You said your pre-race mantra was "light it up" and light it up you did! You looked so relaxed and in control out there and yet strong and smooth. You were just 4 seconds slower than last year in this race -- but last year that got you 25th place...so this was a much faster field overall. You did a good job moderating your first half mile this week and it paid off in a lot left to give in an impressive kick up the hill.

Henry: 19:45, 67th place, 6:36 first mile, 7:03 pace
Another solid showing, Henry -- and remember this first season you will be learning more and more every week. You mentioned you felt like the flats were the hardest -- it is a challenge to find your your racing rhythm on a course like this that always feels like it is up or down. When you were in the groove, though, you were really powering up and opening up your stride on the way down. That's excellent hill running. Patience -- you will keep improving and get where you want to be!

Simon: 19:51, 75th place, 6:38 first mile, 7:05 pace
Simon, you were over a minute faster than last year -- that's huge! And you were ahead of last year's Simon every step of the way. You went out 50 seconds faster at the mile than last year and that means you are stronger and more confident. You were definitely using your arms and your strength well on the uphills and you were working hard to make sure you kept in contact with those around you. This is all excellent!

Michael: 22:30, 187th place, 7:30 first mile, 8:02 pace
You looked really good on the final half mile today -- perhaps the result of finding some Zen running and choosing not to get to nervous about what lies ahead. Keep that up and your finishes will get even stronger. You opened up the first mile well and we can work on keeping your head in the moment throughout the rest of the race to keep you relaxed.

Zach: 22:36, 191st place, 7:43 first mile, 8:04 pace
Your pre-race plan mentioned focusing on the hills and it sure looked like you were all in on them. Your final kick was inspiring and good job sticking with it all the way through the line to pass the athlete from Cascade. Last year you ran this course in 23:12, so you were 36 seconds faster than last year -- that should make you smile!