Location: Walla Walla Point Park, Wenatchee, WA
Date: 9.23.17
Distance: 1.5mi. Conditions: Grass. Mild temps, dry. Course seemed to run slower per mile pace than last week’s South Whidbey for most middle school runners and it was also 1.5mi vs 1.54mi - which actually makes a surprising difference when you calculate for pace.
General comments: A high quality field of middle schools and a chance to run by grade level with boys and girls in each race. Once again, our teams showed savvy, lots of heart, and some impressive speed. And, the pyramids this week… BETTER THAN EVER — what awesome team support!
MIDDLE SCHOOL BOYS
7TH GRADE RACE — 40 runners
1st place. 28 points — Congratulations! You topped a great field of 7th graders from some much larger middle schools. You kept it loose during the warm up and continue to remind us all that cross country should be fun!
Eamon: 9:31, 3rd place - 6:21 pace - first mile 6:20
UPDATE: OK, Eamon, we changed the place. Funny that it was incorrect on athleticnet -- but we couldn't quite see the finish and just assumed you kicked 'em down. Still, an awesome race! We must have missed the kick of the meet! When I last saw you, you were in 3rd, moving on second at the volleyball courts. I knew you’d catch one, but obviously, you caught two! Very impressive running. You looked so comfortable and in a “flow” the whole way and then you obviously still had a few more gears for the end. Wow!
Isaiah: 9:39, 4th place - 6:26 pace - first mile 6:20
We really appreciate the grit and determination you showed in this one. We know it didn’t feel as good as last week to you, but you never gave up. Great job finding that will to stay in the race mentally and physically when it started to hurt. That sort of experience is going to make you an even stronger racer in the weeks and years ahead.
Carter: 10:07, 6th place - 6:45 pace - first mile 6:34
You made this one look easy. You looked comfortable and strong from the gun going off through the middle sections and into the final hill. Great job getting out early into a good position. When you are finishing, remember to really drive your elbows back — your legs will automatically go faster!
Tristan: 10:21, 10th place - 6:54 pace - first mile 6:47
So smooth. You maintained excellent form, driving your elbows and high knees, even when the second half started to feel hard. Out quick, but you are strong and as the season continues you’ll be able to keep up that fast early pace the last third of the race, too.
Graham: 10:22, 11th place - 6:55 pace - first mile 6:47
Another great race, Graham. You also got out good and quick in the first half and you hung in there. We’ll practice taking some quick step surges this week as a way to change up our running patterns when we start to get tired. Sometimes just a few quick steps helps you change gears and keep going. Super impressed with your stamina after the fast opening.
Jackson: 10:34, 17th place - 7:03 pace - first mile 7:00
2 seconds faster then last week! You were one of the few middle schoolers who ran faster this week than at South Whidbey — which says to us that you improved a lot! We know you have high expectations, but remember you’re learning something new each and every week and one of these races the whole thing is going to feel amazing (or almost all of it) and you will love it!
Kellen: 11:16, 23rd place - 7:31 pace - first mile 7:30
So great to be getting over that cold. You had great pep in those legs and you just kept a solid steady pace the whole way. You did a great job racing people around you and you were focused and determined. You are only going to feel better, stronger, and faster with every week!
Connor: 12:11, 33rd place - 8:07 pace - first mile 7:55
Another strong performance, Connor. You made sure you got out after it at the beginning and that kind of boldness will serve you well. It can make the last third of the race hurt a bit more, but you showed a ton of tenacity and still made some gear changes at the volleyball courts before the hill. Another week of training will bring even more comfort with your racing.
Isaiah: 9:39, 4th place - 6:26 pace - first mile 6:20
We really appreciate the grit and determination you showed in this one. We know it didn’t feel as good as last week to you, but you never gave up. Great job finding that will to stay in the race mentally and physically when it started to hurt. That sort of experience is going to make you an even stronger racer in the weeks and years ahead.
Carter: 10:07, 6th place - 6:45 pace - first mile 6:34
You made this one look easy. You looked comfortable and strong from the gun going off through the middle sections and into the final hill. Great job getting out early into a good position. When you are finishing, remember to really drive your elbows back — your legs will automatically go faster!
Tristan: 10:21, 10th place - 6:54 pace - first mile 6:47
So smooth. You maintained excellent form, driving your elbows and high knees, even when the second half started to feel hard. Out quick, but you are strong and as the season continues you’ll be able to keep up that fast early pace the last third of the race, too.
Graham: 10:22, 11th place - 6:55 pace - first mile 6:47
Another great race, Graham. You also got out good and quick in the first half and you hung in there. We’ll practice taking some quick step surges this week as a way to change up our running patterns when we start to get tired. Sometimes just a few quick steps helps you change gears and keep going. Super impressed with your stamina after the fast opening.
Jackson: 10:34, 17th place - 7:03 pace - first mile 7:00
2 seconds faster then last week! You were one of the few middle schoolers who ran faster this week than at South Whidbey — which says to us that you improved a lot! We know you have high expectations, but remember you’re learning something new each and every week and one of these races the whole thing is going to feel amazing (or almost all of it) and you will love it!
Kellen: 11:16, 23rd place - 7:31 pace - first mile 7:30
So great to be getting over that cold. You had great pep in those legs and you just kept a solid steady pace the whole way. You did a great job racing people around you and you were focused and determined. You are only going to feel better, stronger, and faster with every week!
Connor: 12:11, 33rd place - 8:07 pace - first mile 7:55
Another strong performance, Connor. You made sure you got out after it at the beginning and that kind of boldness will serve you well. It can make the last third of the race hurt a bit more, but you showed a ton of tenacity and still made some gear changes at the volleyball courts before the hill. Another week of training will bring even more comfort with your racing.
Dusten, Sawyer: You were missed this week and we’ll look forward to having the full 7th grade boys team together at a future race!
8th GRADE RACE — 36 runners
David: 9:45, 13th place - 6:30 pace - first mile 6:22
Last week we thought that you should try getting out a little faster — and you did — and it worked! SO great to have you a little more in contact or in front of Bellamy right from the start, and as teammates you pushed each other through the heart of the race. A quality finish in an excellent larger field and other great week of leading this 8th grade crew!
Bellamy: 9:48, 14th place - 6:32 pace - first mile 6:22
Your first mile was almost exactly the same as Eamon and Isaiah — so it’s going to be awesome the next time that you and David are together with those two in one event. Just like with our high school group of Emerson, Ian, Travis, and Simon - there is strength and numbers and you will definitely be a part of the mix! A great forward lean going hard from the start, and also in driving yourself up the hill to the finish.
Kieren: 10:56, 24th place - 7:17 pace - first mile 7:22
You knew right away that you took it out a little cautious. Take a note from David above and try pushing from the start just a little more this coming week. As one of the few in the Liberty Bell group with an over all pace faster than your first mile - you definitely have more to give at the start and will soon find the balance. Ahem — the innovative new pyramid performances however, OFF THE HOOK!
Eli: 11:21, 30th place - 7:34 pace - first mile 7:33
Pretty awesome to be this consistent this early in the season. Looking strong at the start of this race and your sense of pace is solid after a 7th grade year of experience. After another few week of speed the times will drop. Another all 8th grade race at Ephrata this week so a good opportunity to race with a few more of those purple uniforms from Pioneer MS in Wenatchee!
*****
MIDDLE SCHOOL GIRLS
7th GRADE RACE — 31 runners
Stella S: 10:26, 5th place - 6:57 pace - first mile 6:53
We really appreciate the way you so calmly approach your races. We know you take it seriously but you also remember to smile and laugh. This will serve you very well! You were in a very fast field of 7th grade girls — your time would have had you second in the 8th grade race! You will see Cashmere again at Leavenworth and it will be fun to see what happens with the two in front of you today.
Addy: 13:11, 30th place - 8:47 pace - first mile 8:40
Congratulations on your first-ever cross country race! We know that one took some mental fortitude and all-around gutsiness, especially with those pesky shins. Clearly you can do and endure more than you think you can! That should feel pretty satisfying!
8th GRADE RACE — 25 runners
2nd place. 30 points. Pioneers won with 25 so very close!
2nd place. 30 points. Pioneers won with 25 so very close!
Jori: 10:07, 1st place - 6:24 pace - first mile 6:39
A good quick first mile and you launched yourself right into the race. Strong form throughout, and a great charge ahead after David and Bellamy to kick things off. A similar field at this week’s meet in Ephrata, so look forward again to mixing it up with that pack of boys from Pioneer. Make them do a little more of the work this time - and then kick them down at the finish!
Mahali: 10:35, 4th place - 7:03 pace - first mile 7:00
Steady again and smooth throughout. The girl from Royal that just beat you at the line will be somewhere else this week, but there will be others to run with in another combined race with 8th grade boys and girls. Keep us posted if you ever need a rest on these Monday’s after longer ski team hikes.
Lilia: 11:06, 9th place - 7:24 pace - first mile 7:22
Great drive in that early part of the race and good that you could stick with Kieren in the opening mile for a sense of team and pace. You were amazingly consistent in your overall pace per mile and with a little more kick to come late in the year you’ll be running these MS races just about as ideal as can be.
Mariah: 11:41, 13th place - 7:47 pace - 1st mile 7:39
A great job in setting the mid-race pace for you and Payten both. Good strong arms, and you led the charge for your teammate too in climbing that final hill to the finish. Another park-like setting and a new course to run this week in Ephrata. Keep that glitter glowing and shine on for another good week ahead!
Mahali: 10:35, 4th place - 7:03 pace - first mile 7:00
Steady again and smooth throughout. The girl from Royal that just beat you at the line will be somewhere else this week, but there will be others to run with in another combined race with 8th grade boys and girls. Keep us posted if you ever need a rest on these Monday’s after longer ski team hikes.
Lilia: 11:06, 9th place - 7:24 pace - first mile 7:22
Great drive in that early part of the race and good that you could stick with Kieren in the opening mile for a sense of team and pace. You were amazingly consistent in your overall pace per mile and with a little more kick to come late in the year you’ll be running these MS races just about as ideal as can be.
Mariah: 11:41, 13th place - 7:47 pace - 1st mile 7:39
A great job in setting the mid-race pace for you and Payten both. Good strong arms, and you led the charge for your teammate too in climbing that final hill to the finish. Another park-like setting and a new course to run this week in Ephrata. Keep that glitter glowing and shine on for another good week ahead!
Payten: 11:43, 14th place - 7:49 pace - 1st mile 7:40
Welcome back to XC Payten! — and a great first race that definitely mirrors you recent strength in workouts and in summer running! A great job throughout in slowly catching up to Mariah and then pushing each other through to the end. Two teammates seconds apart. That’s the foundation for so much goodness on this team!
Stella G: 12:44, 22nd place - 8:29 pace - first mile 8:34
Every race and every workout - so many steps ahead of the start to your 7th grade season. Good form and good arms on that final hill. A few more workouts this week and next that will open up some speed in the middle parts of the race. We do miss the hot pink compression socks, but so great that you’re not feeling the need!
Ayeanna, Grace, Kierra, Nina:
Really hoping that you all will be able to join us on Thursday in Ephrata! Nina and Ayeanna know it already, but these cross-country meets are pretty fun and a MS only meet will be a great place to start for some potential first races of the year!
Liberty Bell XC - Wenatchee Invitational - High School
Location: Walla Walla Point Park, Wenatchee, WA
Date: 9.23.17
Distance: 3mi. Conditions: Grass. Mild temps, dry. Two loops on a grassy course. Slightly uneven footing at time but a generally rolling course with an uphill finish. A few little tweaks to the course from last year -- and not generally faster.
General comments: Still learning. Still finding pace. Still building endurance. Still seeking speed. That is where we are and that is where we want to be. We are solid — but wanting dynamic! Another week of workouts ahead and a little skew towards the “easy” side of mid-season efforts. Intervals on TUES and temp+ on THURS. Keep you focus on the tasks at hand, but indulge at least a little bit in the anticipation of our meet at Twilight.
HIGH SCHOOL BOYS
The same Wenatchee Invite from two years back — but quite a few more teams and a slightly varied course from our District meet. Firmer underfoot on Saturday, but still not a fast course. Great team efforts again and an extra thanks to some flexible race plans with several boys moving into the varsity race again due to illness and scheduling conflicts. We should be little more at full strength in the week ahead - and for boys and girls alike - our results from Saturday still have us firmly in the range of where we want to be with regards to League, District, and State competitions. Ahead of Manson, TCP and Brewster this week - but things will tighten a little more with fewer teams at Leavenworth and Oroville before we hit the championship portion of the season.
HS BOYS JV
16 teams. 233 runners.
Bodhi: 20:17, 81st place, 1st mile 6:31 - 6:46 pace
A different task this week — and a commendable effort indeed with finding yourself a rhythm and a flow in all of that craziness of 233 runners on the course. We talked on the bus about a middle of the pack finish — but we also talked about some untapped potential that will soon find its way. Great steps in that direction with both a faster 1st mile and about a 10 sec. per mile drop in overall pace.
Logan: 21:04, 128th place, 1st mile 6:42 - 7:01 pace
Faster than last year at Districts by most 40 seconds. You like this course, and you looked at ease and fluid throughout. Pay attention to a solid core and quicker arms to drive you forward through the race. A little more work to do with easy runs in the weeks ahead to build endurance, but you’ll be ready to knock considerably more time off of this race come October 28th.
Erick: 21:40, 145th place, 1st mile 6:44 - 7:13 pace
Congrats on your first HS XC race! The challenge was to finish — and you did so in most excellent fashion. A few quick little stops to check your pace, but you ran admirably well for this very first effort and things will only get better as you shake the cold and get a few more workouts under your belt. Way to run smooth, loose, and light on your feet. More good things to come!
HS BOYS VARSITY
12th place. 317 points. 25 teams. 170 runners.
Eli: 17:33, 44th place, 1st mile 5:38 - 5:51 pace
You already said it best — with respect to getting out a little slow and still feeling like the last part was hard. There is a threshold certain threshold and then it’s racing :) Tempo on TH of this week instead of 400’s with short rest should have your legs feeling just a little better in the second half at Twilight. It’s going to feel fast too running at night and under the lights. Nice as well to get Walker back in the mix for this one.
Faster than last year at Districts by most 40 seconds. You like this course, and you looked at ease and fluid throughout. Pay attention to a solid core and quicker arms to drive you forward through the race. A little more work to do with easy runs in the weeks ahead to build endurance, but you’ll be ready to knock considerably more time off of this race come October 28th.
Erick: 21:40, 145th place, 1st mile 6:44 - 7:13 pace
Congrats on your first HS XC race! The challenge was to finish — and you did so in most excellent fashion. A few quick little stops to check your pace, but you ran admirably well for this very first effort and things will only get better as you shake the cold and get a few more workouts under your belt. Way to run smooth, loose, and light on your feet. More good things to come!
HS BOYS VARSITY
12th place. 317 points. 25 teams. 170 runners.
Eli: 17:33, 44th place, 1st mile 5:38 - 5:51 pace
You already said it best — with respect to getting out a little slow and still feeling like the last part was hard. There is a threshold certain threshold and then it’s racing :) Tempo on TH of this week instead of 400’s with short rest should have your legs feeling just a little better in the second half at Twilight. It’s going to feel fast too running at night and under the lights. Nice as well to get Walker back in the mix for this one.
Ian: 17:44, 53rd place, 1st mile 5:48 - 5:55 pace
Another little drop in over all mile pace — and that 5:40 first mile is going to start feeling easier as the season rolls. Another few weeks of work for sure, but these will eventually sharpen for the final weeks and leave you with a little more snap to go with so much early strength and steady effort so far. Still smooth and even in an even larger field then last week. Twilight will be fun!
Emerson: 17:49, 58th place, 1st mile 5:48 - 5:56 pace
Making progress, and a great step in the right direction pre-Twilight. You didn’t end up getting out too much quicker — and that may have been good with the side-stitch right on the bubble all race long. Smooth and steady with no evident tightness in your form. A fun one ahead, but treat it like any other race.
Travis: 18:03, 66th place, 1st mile 5:47 - 6:01 pace
Super solid effort again Travis — and you looked like a totally different runner at the start. No worries = no worries, and that relaxed but ready approach looked great. The later part of these races will come into form as we go. Yep, you dropped back slowly from Ian and Emerson, but we so appreciate that nothing tightened up and your summer hours will keep paying dividends as we layer on some speed.
Simon: 18:47, 96th place, 1st mile 5:58 - 6:16 pace
You said it for sure - first time under 19 min - and by quite bit! One of only three Liberty Bell runners to be faster on Saturday then last year at Districts, and this is another quality effort to stoke the fires for the rest of your season. Remind me to show you a photo this week from Whidbey regarding form. You’re running strong. Pushing. But maybe a little tight. Coming spadework and cont. strides should help to loosen up your arms and fine tune some form.
Lazo: 19:21, 120th place, 1st mile 6:02 - 6:27 pace
Out at near 6min pace again and this is great to see. A little under the weather this weekend, which factors in, but a fine effort just a touch slower then last year’s District race. Middle miles will get easier. Finishes will flourish. Let’s keep going for it a bit with that 6min pace in mind for that opening mile and see what happens.
Tim: 20:29, 147th place, 1st mile 6:10 - 6:50 pace
Out in the low 6 minute pace again but a little more struggle late. A nice kick again on Saturday, but you have strength to give in the middle part of the race. Let focus for sure on mile two. The big downhill and finish line glow will help you in the 3rd. These BIG races are sometimes hard to navigate, so this week at Twilight it will help to have some additional teammates. You were our only entry in the JV junior/senior race last year, but this year you’ll have a lot more company in the green and gold.
Andrew, Cade, Galen, Ian, Nick, Peter, Walker: LOTS of sickness and some conflicting ski patrol. Please check in with us on Monday/Tuesday about how you are feeling and what your plans are for Twilight and Leavenworth. We know where some of you stand but not quite all. Good work to be done in the practices ahead that will keep you on track for late - season goals. Missing just a meet or two isn’t a make or break, but let’s run smart and in the moment when you are here.
HIGH SCHOOL GIRLS
We said that this race was all about the next step in our journey—a fun chance to see how we compete with teams from some bigger programs. And, did our team compete! The JV girls were a powerhouse with all four runners medaling in the top 15 and the Varsity girls won the meet against many bigger A schools. To a person, we got out there and raced and we continue to learn from all of our experiences. Next week, on to Twilight — always a highlight — and we’ll hope for no more colds and a good week of training under our feet!
HS GIRLS JV
9 teams. 93 runners
Lucy: 22:23, 3rd place, 1st mile 6:55 - 7:28 pace
A terrific breakthrough race for you! You put yourself into a good position, challenged for the lead, and held tough in the last half mile. Loved the boldness and confidence and it is clear your endurance is coming along. You are poised for more good things!
Eva: 22:26, 5th place, 1st mile 7:10 - 7:32 pace
Sweet! Last week in your first 5K you ran 8:06 pace. This week, more than 30 seconds per mile faster. That’s huge! You looked so much stronger in the middle of the race and you found additional gears at the end. You were moving. I think you’re going to like those spikes after all!
Lindsay: 23:21, 13th place, 1st mile 7:14 - 7:47 pace
You can feel good about your ability to keep it together mentally even when your legs weren’t feeling their peppiest. You ran a smart race — making sure you stayed connected to people at key moments and competing the whole way. Some races the legs just don’t feel it — but they will be ready next week and you’ll be a better racer for having experienced a tougher race and having stuck with it!
Lena: 23:42, 15th place, 1st mile 7:20 - 7:54 pace
Welcome back! What a great return. You ran basically the same per mile pace as you did in Bellingham, which was a much shorter race. Pretty impressive for someone coming off a whole week of being sick. You look so strong out there — powering forward with your legs. Can’t wait to see how fast you go the next few weeks!
HS GIRLS VARSITY
1st place. 62 points. 14 teams. 115 runners.
Novie: 18:40, 1st place, 1st mile 6:05 - 6:13 pace
Excellent! You took charge from the get-go and ran tough. Only 6 seconds slower than your districts race last year — which was at the end of the season and really this year we’re just getting started with the kinds of speed work that will lead to time drops. This is one to feel very good about.
Gretta: 19:27, 3rd place, 1st mile 6:11 - 6:29 pace
4 seconds faster than districts last year — that’s flat out unexpected and amazing. Great job reading the field and getting out into a good position. You handled Liv’s calf cramp well, staying focused and running strong for your team. We are always impressed with your ability to keep the hammer down the whole way!
Athena: 20:35, 16th place, 1st mile 6:37 - 6:52 pace
You did a nice job getting out faster this week — probably still, though, have more to give there, especially given the strength of your kick, which was very, very fast. As always, excellent moving up through the middle of the race. You are finding your confidence and as you do, you’ll be more willing to put yourself up front a bit more in each race — which you can definitely handle.
Ella: 20:43, 19th place, 1st mile 6:31 - 6:54 pace
So glad you tried going out harder. It’s good to experiment and try different race strategies. We learned that mentally you prefer feeling like you are catching people in the second half. Physically, though, you clearly can handle a slightly faster per mile pace. So, next week we’ll aim for that middle ground — out fast but not too fast with enough in the energy tank to fuel passing runners in the second half. When we get it all figured out, it’s going to be so cool!
Icel: 21:11, 27th place, 1st mile 6:36 - 7:04 pace
Our captain returns! Your presence matters and your enthusiasm and leadership are palpable. You came off more than a week of sickness and still ran within 20 seconds of your districts race last year. That’s noteworthy for sure and you can feel that there is so much more goodness to come in this season for you and this team you lead!
Keeley: 23:32, 78th place, 1st mile 6:48 - 7:51 pace
Grit. That’s what you showed today. Pure and simple. You felt lousy, your legs could barely move, and your parents probably should have realized you were too sick to race :) But, you went out there and you tried, and you tried so hard. So impressed that you finished and never gave up, even when the legs and lungs weren’t listening. That says a lot about your character and in the end that means more than any time or place on a results sheet.
We said that this race was all about the next step in our journey—a fun chance to see how we compete with teams from some bigger programs. And, did our team compete! The JV girls were a powerhouse with all four runners medaling in the top 15 and the Varsity girls won the meet against many bigger A schools. To a person, we got out there and raced and we continue to learn from all of our experiences. Next week, on to Twilight — always a highlight — and we’ll hope for no more colds and a good week of training under our feet!
HS GIRLS JV
9 teams. 93 runners
Lucy: 22:23, 3rd place, 1st mile 6:55 - 7:28 pace
A terrific breakthrough race for you! You put yourself into a good position, challenged for the lead, and held tough in the last half mile. Loved the boldness and confidence and it is clear your endurance is coming along. You are poised for more good things!
Eva: 22:26, 5th place, 1st mile 7:10 - 7:32 pace
Sweet! Last week in your first 5K you ran 8:06 pace. This week, more than 30 seconds per mile faster. That’s huge! You looked so much stronger in the middle of the race and you found additional gears at the end. You were moving. I think you’re going to like those spikes after all!
Lindsay: 23:21, 13th place, 1st mile 7:14 - 7:47 pace
You can feel good about your ability to keep it together mentally even when your legs weren’t feeling their peppiest. You ran a smart race — making sure you stayed connected to people at key moments and competing the whole way. Some races the legs just don’t feel it — but they will be ready next week and you’ll be a better racer for having experienced a tougher race and having stuck with it!
Lena: 23:42, 15th place, 1st mile 7:20 - 7:54 pace
Welcome back! What a great return. You ran basically the same per mile pace as you did in Bellingham, which was a much shorter race. Pretty impressive for someone coming off a whole week of being sick. You look so strong out there — powering forward with your legs. Can’t wait to see how fast you go the next few weeks!
HS GIRLS VARSITY
1st place. 62 points. 14 teams. 115 runners.
Novie: 18:40, 1st place, 1st mile 6:05 - 6:13 pace
Excellent! You took charge from the get-go and ran tough. Only 6 seconds slower than your districts race last year — which was at the end of the season and really this year we’re just getting started with the kinds of speed work that will lead to time drops. This is one to feel very good about.
Gretta: 19:27, 3rd place, 1st mile 6:11 - 6:29 pace
4 seconds faster than districts last year — that’s flat out unexpected and amazing. Great job reading the field and getting out into a good position. You handled Liv’s calf cramp well, staying focused and running strong for your team. We are always impressed with your ability to keep the hammer down the whole way!
Athena: 20:35, 16th place, 1st mile 6:37 - 6:52 pace
You did a nice job getting out faster this week — probably still, though, have more to give there, especially given the strength of your kick, which was very, very fast. As always, excellent moving up through the middle of the race. You are finding your confidence and as you do, you’ll be more willing to put yourself up front a bit more in each race — which you can definitely handle.
Ella: 20:43, 19th place, 1st mile 6:31 - 6:54 pace
So glad you tried going out harder. It’s good to experiment and try different race strategies. We learned that mentally you prefer feeling like you are catching people in the second half. Physically, though, you clearly can handle a slightly faster per mile pace. So, next week we’ll aim for that middle ground — out fast but not too fast with enough in the energy tank to fuel passing runners in the second half. When we get it all figured out, it’s going to be so cool!
Icel: 21:11, 27th place, 1st mile 6:36 - 7:04 pace
Our captain returns! Your presence matters and your enthusiasm and leadership are palpable. You came off more than a week of sickness and still ran within 20 seconds of your districts race last year. That’s noteworthy for sure and you can feel that there is so much more goodness to come in this season for you and this team you lead!
Keeley: 23:32, 78th place, 1st mile 6:48 - 7:51 pace
Grit. That’s what you showed today. Pure and simple. You felt lousy, your legs could barely move, and your parents probably should have realized you were too sick to race :) But, you went out there and you tried, and you tried so hard. So impressed that you finished and never gave up, even when the legs and lungs weren’t listening. That says a lot about your character and in the end that means more than any time or place on a results sheet.
Liv: 1st mile 6:11, calf cramp, DNF
Crazy calf cramp! Clearly that hurt and you did what you needed to do. You were racing great until then — you looked comfortable and strong and ready to go! Even more impressive, however, was your attitude about it all. You recognized that sometimes the unexpected happens and you just deal with it and look forward to next week. Keep hydrated!
Mia: DNS - smashed toes!
We know you were ready to race. But, it’s hard to race 5K with two toes that might be broken. Sometimes our brains are ready but the rest of our body is not — and clearly limping before a race is no way to start. Thank you for recognizing the need to rest — that is not always easy for runners to do, but so necessary. We’ll check in and figure out what those toes need!
Crazy calf cramp! Clearly that hurt and you did what you needed to do. You were racing great until then — you looked comfortable and strong and ready to go! Even more impressive, however, was your attitude about it all. You recognized that sometimes the unexpected happens and you just deal with it and look forward to next week. Keep hydrated!
Mia: DNS - smashed toes!
We know you were ready to race. But, it’s hard to race 5K with two toes that might be broken. Sometimes our brains are ready but the rest of our body is not — and clearly limping before a race is no way to start. Thank you for recognizing the need to rest — that is not always easy for runners to do, but so necessary. We’ll check in and figure out what those toes need!
PS Great job on the HWY cleanups this Sunday and Monday!
