District 5-6 Championships - 10.25.17

Liberty Bell XC - District 5-6 Championships - High School
Location: Walla Walla Point Park, Wenatchee, WA

Date: 10.25.17
Distance: 5km. Conditions: A subtle tweak to the Wenatchee course from September. Less hot. Firmer grass. LOTS of course marking flags! Faster running.

General comments: Congratulations! Another league title and solid JV showing, too! Pretty amazing for a program that just a few years ago had 2 runners. We are deep and we are a team and that is inspiring and probably a bit intimidating to all the other programs! Thank you for handling your success with grace and joy — the post-race snow dancing was a memory not soon forgotten. You ran today without your usual glitter — but that’s ok because each of you have found a way to internalize that sparkle. Glitter truly is a state of mind — and you now have within you the grit and the dazzle to make a real splash. Now we move on — all together — to challenge ourselves at the State meet. You are ready. Whether you are cheering (near or afar) or toeing the line, you are on this team and this team rocks! PS We will have actual glitter ready and waiting for State as well :)

HIGH SCHOOL GIRLS
1st place. 15 points. 2 full teams. 30 runners.

Liberty Bell 15
Riverside Christian 48

Novie: 1st place, 19:06, 5:51 first mile, 6:02 overall pace
You were fighting a cold today and yet it was nearly impossible to tell! 6:02 pace is pretty phenomenal for fighting a cold— 11 seconds per mile faster than your pace on this course earlier in the season and only 4 seconds per mile slower than at home last week when you said you felt good. You should take great confidence that you can not feel your best and still pull out a race like that. Hope you are thinking about your goals for state because you are in a very awesome position to make them a reality. Plus, you’ve got that cold done with this year!

Gretta: 3rd place, 20:06, 5:54 first mile, 6:20 overall pace
Love that you wanted to experiment with going out hard. So, this wasn’t a PR (although it was 9 seconds per mile faster than at the Wenatchee invite earlier—so you are getting faster no matter what), but it was an LE (a learning experience). We’ll have some specific ideas for your state race for you based on what we saw out there and you can draw strength knowing that you know that state course and it will be a morning start time (your favorite). We’re going to not think about times — that will happen naturally — and instead ensure you have a good race plan. Stay confident, determined and full of Lion Pride and November 4th will be excellent.

Ella: 4th place, 20:39, 6:20 first mile, 6:39 overall pace
21 seconds faster per mile than the Wenatchee invite. That’s serious improvement. And you still have more to go. Truly every time you run you look more fluid and like it is more fun. Relax into the taper week and just keep riding the incredible wave of this season. You will have a few good competitors next week to keep it interesting and we believe you are ready for anything!

Athena: 6th place, 20:52, 6:28 first mile, 6:43 overall pace
Another terrific second lap on this course. 11 seconds per mile overall faster than your Wenatchee Invite pace. We would still like to see you get out a bit more aggressively so that you are racing with the pack you want to be a part of at the finish. You CAN do that — you have yet to fade in a second half. So trust that your legs know what to do in that last mile and get yourself in a good spot at the beginning. It’s going to be an awesome state meet for you!



Liv: 7th place, 20:56, 6:20 first mile, 6:44 overall pace
So glad to have you racing again! Yes, your lungs had a bit of a shock (that’s normal and you will not likely feel that next week) but you handled it beautifully. You looked smooth and strong and did exactly the right things to stay in contact with people and just run. You will feel so much better next week having had this racing experience. Let loose of all expectations and just let yourself enjoy the state experience and race on feel. You’ve got all you need to have a terrific race!

Icel: 8th place, 21:03, 6:28 first mile, 6:47 overall pace
Just have to say you were 18 seconds per mile faster than you were at Wenatchee Invite. That’s just the kind of season progression we crave and it means such good things for what is to come. You are a great big-race racer and we have no doubt that you will rise to the occasion again next Saturday. You are a veteran state-racer now. Share that experience with your teammates and be the role model you are of grace under pressure.

Eva: 7th place, 22:41, 6:50 first mile, 7:18 overall pace
We know you didn’t feel great, but you were still fast — about 14 seconds per mile faster than your pace at the Wenatchee Invite. Once again, you ran especially tough over that last mile. At state you’ll have even more people to race in that last mile, so look forward to that and find some joy in passing as many as you can. You are ready for a big time PR, for sure. Just remember to keep using your arms — they will drive your legs when you are tired!



GIRLS JV RACE
Combined with boys. No complete girl’s teams.

Keeley: 1st place, 23:12, 6:45 first mile, 7:28 overall pace
A most excellent bounce-back race from Saturday. That says much about your character and your determination. You looked especially tough and fast in the first 2 miles. Keep reminding yourself that you have what it takes to finish with a kick and you will, for sure, next season! Glad this one felt more fun and congrats on your first win of a race!

Lindsay: 12nd place, 23:33, 7:05 first mile, 7:33 overall pace
It sure seems like you are running with a real sense of joy, Lindsay. That’s so great to see — and it translated into a 12 second per mile pace faster than just 4 weeks ago at the Wenatchee Invite. That is some crazy improvement and you should feel really good about the hard work that brought you to that success. You were really moving in that whole last mile - a testament to your stamina and strength. Can’t wait to see what a sophomore season will bring!

Lena: 4th place, 24:18, 7:20 first mile, 7:46 overall pace
Another strong improvement — each week has been getting better and better. You ran the uphills with great drive and you had a very nice kick up that last one. Overall, you were 8 seconds per mile faster than your pace at the Wenatchee Invite and more than a minute per mile faster than at Leavenworth. You, too, are set for an awesome sophomore season now that you that you have a season of 5K’s under your belt!

Lucy: DNF, dropped after 1 mile. 7:26 through the first mile.
We are really sorry that this one didn’t turn out the way we all might have wanted. We know you had big plans and we continue to believe that they are possible. You need to keep believing that, too! You are going to be that much stronger in track this spring - that will be so much fun to watch!

Mia: We missed you out there! 

HIGH SCHOOL BOYS VARSITY RACE
1st Place, 40 points. 11 full teams. 88 runners

Liberty Bell 40
Manson 72
Tonasket 84
Tri-Cities Prep 116
Trout Lake 142
Bickleton 175
Brewster 183
Bridgeport 202
Lake Roosevelt 228
Riverside Christian - 253
White Swan - 259

General comments: Congratulations as well! This was, by many measures, an even better performance then you had last weekend at Leagues. And that is not easy to do with additional teams and a little more wild-card individual action racing away at the front of the meet. That being said, you found your way to impressive team performance in one of the most competitive District meets in years. This was still not a fast course, and we are going to ride those excellent race tactics and faster terrain to some PR performances this coming weekend in Pasco. Embrace the feeling gang, and run like you mean it! PS Congrats as well on the State Academic Championship. 3.946 indeed!!!

Eli: 5th place, 17:18, 5:19 first mile, 5:35 overall pace
A quick first mile. A strong middle. A finish where you closed! Congrats on your best complete race of the year, and you are primed and ready to pop one at State! The 16:40s are well within your grasp. PS Cashmere’s Evan Gambil beat you by 1:11 at the 9/23 Wenatchee Invite. In the 1A Dist. meet just before ours, he ran 17:01. YOU are getting faster. Ready to launch!



Walker: 7th place, 17:35, 5:20 first mile, 5:40 overall pace
Picking up a few seconds relative to Manson’s Herbierto over Leagues, and he was on the podium at State in 2016. In 2014, Willy Dugay ran 18:26 on our home course 5k… and then 17:14 at State — with similar gains the following year. Rest and sharpening this week - and we are ready indeed for some lifetime and season PR’s in Pasco. State will get out quick, but let’s have you and Eli keep each other company with some intention as we target these front runners from other teams.

Emerson: 5th place, 17:43, 5:24 first mile, 5:42 overall pace
Great practice for State with a quick first mile and then a gusty late-race challenge to Gomez. There will be lots more to race for on Saturday and a few more people around you for sure. The 17-17:10 min range isn’t usually “quite” as crowded as it was back in last year’s 17:45 zone but embrace that awesome late-race feeling from 2016 and look forward to what that means this coming weekend!

Ian: 11th place, 17:53, 5:28 first mile, 5:45 overall pace
So good again in shadowing Emerson, and then in a footrace of your own to the finish with Manson helped you gap the runner from Bickelton uphill to the finish. Trust in your strength and drive those arms quick and short over the final 300+ meters again this weekend. We’ll get a good look on Friday, but is a long and necessary kick to the finish. You got terrific practice in going moving with Connor T. this week and you’ll have even more company to make it fun at State. Congrats on an awesome freshman XC season and this next one is icing on the cake!

Travis: 13th place, 18:09, 5:37 first mile, 5:50 overall pace
Played to perfection again. A steady but quick first mile — and then the strength in the end to finish. The kick to the line with fellow a fellow 9th grader from Trout Lake was terrific to watch, and you will get another chance for kicking people down at State. And the gaps will be smaller too, (MUCH - and especially in that 17:40-18min range) and SO many places can get eaten up with a final surge to the line. Congrats on your super consistent varsity performances over the last few weeks, and the State meet is going to be tons of fun!

Simon: 18th place, 18:28, 5:43 first mile, 5:57 overall pace
18:47 in September… and 20 seconds faster on a longer course. You’ve been running so solid and maybe still feeling even a little tired. This next week is all about rest and sharpening. Feeling quick and just a little more effortless than you have all year. Sleep. Study. Get excited. You’ve punched your ticket to the dance and it’ll be awesome to see you run! Your ability to focus on the Mason 3rd was once again super critical to our performance -- an improvement even over Leagues — and we’ll find you a similar roll with other teams at State. Can’t wait!

Cade: 31st place, 19:24, 5:41 first mile, 6:15 overall pace
So glad to have you out there and feeling like you could even compete at ALL after a topsy turvy week. This was a workout effort — and an essential ingredient to being ready to run in Pasco next weekend. Easy to bog down I know, but find that glimmer in some rest and let the physicality of movement. Your competitive drive fuel your body for one more week - but set the head aside. An outlier race for sure and your steady hand and State meet experience will be critical to those around you in next weekend’s opening miles and closing kick. Rest easy. The hay is in the barn and you ARE ready to go!

BOYS JV RACE
1st Place, 34 points. 6 full teams. 63 runners (1B/2B & 1A)

Liberty Bell 34
Cashmere 46
Omak 86
Cascade Leavenworth 103
Manson 121
Tonasket 141

Lazo: 3rd place, 19:12, 5:40 first mile, 6:11 overall pace
19:20 on the 3mi version of this course earlier in the year and faster again then last year’s District meet by 8 or 9 sec. per mile. Its rough to be the first alternate 3 years running, but you have been faster EVERY year and battling no doubt. If push comes to shove and we need a backup for State — there is no one else in this group that is more prepared and ready to run. Thank you for pushing. Thank you for striving. And thank you for making room for XC in your life.

Peter: 5th place, 19:21, 5:36 first mile, 6:14 overall pace
A worthy effort and a bit of your throw-it-to the wall style that found success last year. Awesome to see you leading at the mile and we just need to get a little distance work into easy days to help you sustain that tempo — and keep it pushing to ahead for a sustainable lead. No small task for you this year in balancing greater baseball interests with the XC running, but great to have you coming back to State again albeit in a bit more of a supporting roll. Your overall relaxed but focused demeanor will be a boon to first-year runners Ian, Travis and Simon.

Nick: 7th place, 19:43, 5:40 first mile, 6:21 overall pace
A terrific inaugural XC season Nick and you’ve helped this entire group to be better than they might otherwise have managed. Pushing Simon early. Pushing Lazo late. You have guts, strength AND speed and just need a little more time to get it all gelled together. I know that you’re already thinking ahead to college applications etc. but we would LOVE to have you out another year to experience to major polish on an already shiny initial run. PS the same goes for track and you actually have two more shots at that!

                    

Tim: 9th place, 19:57, 6:00 first mile, 6:25 overall pace
20:28 on the 3mi version of this course in September. You ran farther this race… AND almost 30 seconds faster. SO impressed by your consistency and your continued efforts to support your teammates in the middle of these races. You are one of the most vocal and adamant members of the team when it counts — and we’re excited to have you coming along to State to cheer these teams on in your senior season.

Bodhi: 10th place, 20:06, 5:55 first mile, 6:28 overall pace
Just outside the 20min mark for the second week in a row — but this 10th place performance put us over the top in the team competition with Cashmere in a major way. Thought running all the way around and so much to be proud of in your first-ever HS XC season and we can’t wait to have you back in 2017.

Galen: 18th place, 20:42, 6:26 first mile, 6:40 overall pace
You dropped another 2 seconds from your over all mile pace vs Leagues, and you have shown yourself to be incredibly coachable and adaptable to the particular stresses of XC from start to finish. SO glad to have you out this year, and your times will drop even further in 2018 with some additional summer running and a greater overall feel for the sport when we start things again next fall. Congrats on a terrific inaugural season and we can’t wait to have you back!

Logan: 20th place, 21:03, 6:36 first mile, 6:47 overall pace
6:47 pace vs 7:01 in Sept. And your opening mile was only 6 seconds different. You still have speed for the kick and your endurance has progressed across the season start to finish. With any luck, the spikes for this one felt good, and we can get your ankles to tolerate a few more races in them for 2018. Congrats on another fine season of XC and we’ll look forward to having you back in your junior year.

Erick: 22nd place, 21:32, 6:38 first mile, 6:56 overall pace
Also dropping major seconds from mid-September to the District meet. Such a great season Erick and we’ll get you racing in spikes a little more often next year as well. Almost exactly the same distance behind Logan in this race as compared to Leagues, and you’ve done an amazing job of late in finding some consistent pacing and regulating your efforts across the race.

Andrew: 27th place, 21:46, 6:08 first mile, 7:00 overall pace
A better race then last week, but a little concerning with the major side-stitches two weeks in a row. You’re not going out too fast… but something is happening out there. Looking forward to helping you develop a little more finishing speed and mid-race endurance with a spring season on the brand new track. Let it snow and the Loup Loup season will commence!

Eden: 30th place, 21:53, 6:41 first mile, 7:03 overall pace
Stepping up again with a terrific final race in your inaugural and short-but-sweet senior season. You were 30-40 seconds head of many runners in your ballpark from Leagues, and on several teams like LR and Bridgeport you’d be a varsity runner. You might be feeling the first-ever race in spikes just a little bit still this week, but so great to have you out for the team and looking forward to bringing your senior enthusiasm and work ethic alone to the State meet this coming weekend.

League Championships - 10.21.17

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

Date: 10.21.17
Distance: 1.5mi Conditions: A wintry mix of snow (!) and rain. High 30s. It felt cold and damp. Our home course — a few hills, some single track trail, and lots of loops!

General comments: What an incredible way to end the Season! You all were amazing and working so hard out there. It just felt like everyone gave it everything they had. Thanks for adapting to the fact that your coaches were busy running the meet. You warmed up great with your parent substitutes and you were ready to go. Hope you felt the community pride for every single one of you as you came across the football field to the finish! We are going to miss you all the next two weeks and certainly hope ALL of you will join the team next fall. Summer running starts in June!

MIDDLE SCHOOL BOYS
1st place. 21 points. 4 complete teams. 32 total runners.

Team Score:
21 Liberty Bell
49 Brewster
79 Omak
82 Manson

Isaiah: 1st - 8:37, 5:49 per mile pace
Happy Birthday! You set a goal and you went out after it and achieved it! Hope this one feels good and that it tops off a really excellent first cross-country season. You run with strength, and speed, and grit—and we sure hope to see you next year!

Eamon: 2nd - 8:49, 5:53 per mile pace
At the start of the season, you ran a mile over on the grass fields on campus in 6:21 and as I recall you went all out. You just ran 1.5 miles on an even harder course at almost 30 seconds per mile faster. Savor that for a moment — because that is crazy good improvement. You’ve had such a great season—congratulations. We’ll have to come cheer for a jr high basketball game!

Bellamy: 3rd - 8:51, 5:54 per mile pace
Wicked smart racing, Bellamy—and in much colder conditions than you’ve faced in a long while! You put yourself right into the thick of it up front and you ran hard the whole way. We appreciate the hard work you put in to this season and hope you feel a whole lot of satisfaction about your improvement. Hoping we can convince you to run 5K next year in high school!

David: 6th - 9:14, 6:09 per mile pace
42 seconds faster than last year on this course and light years better in terms of confidence. You launched yourself into the race and never stopped going after it. A nice end to a very good season of racing. Can we convince you to bump up to 5K next year?

Sawyer: 10th - 9:27, 6:18 per mile pace
Absolutely terrific racing. You were totally giving this one everything you had. Loved how you found that extra gear coming up the football field to really kick it in. We really appreciate the attitude you bring to practice each day and they way you seem to really rise to the occasion in races. Awesome job!

Kieren: 11th - 9:28, 6:19 per mile pace
Crazy good! You have totally figured out this racing thing. Remember back at the beginning when it was hard to run all the way to Neitlich’s? And, now you are racing in the low 6 minute per mile pace. Perseverance pays off.

Carter: 13th - 9:46, 6:31 per mile pace
Another totally solid run, Carter. You have done a great job finding your pace and then just letting the running rhythm take over. You are a strong runner and next year you will be even faster as you will be a year older and more experienced with racing. Keep running next summer and those PRs will just start happening like crazy!

Graham: 14th - 9:47, 6:31 per mile pace
A big race with a big finish! Excellent job staying “in” the race mentally in that middle section. You were seriously flying over the last 400 meters and it looked like it felt great! Remember that feeling when June rolls around and get excited for some summer running!

Tristan: 17th - 9:54, 6:36 per mile pace
Way back at the start of the season, you ran the time trial mile on the grass fields on campus in 7:04 — and now just 7 weeks later, you raced 1.5 miles at almost 30 seconds per mile faster. That’s improvement — and that’s also what hard work and determination bring. Congrats on a really great season and can’t wait to see what improvements you earn next year!

Izzy: 19th - 9:59, 6:39 per mile pace
You are one tough racer, throwing yourself into each race, even when your schedule hasn’t allowed you to do all the training that the rest of the team has. That takes some courage and we all appreciate your willingness to really go after each race and do your best. Hopefully next year you’ll be able to make more of the hard workout days and you’ll see your times drop for sure.

Jackson: 21st - 10:12, 6:48 per mile pace
You, too, ran that time trial way back on August 31st. You ran 7:17 that day. Now, 7 weeks later, you just raced (in the freezing rain on a harder course!) 1.5 miles in 6:48 pace. That should feel really really good. You put in all the work to make that happen and along the way, you seemed to really find the joy in running. That’s awesome. Can’t wait to see what you do next year!

Eli: 25th - 10:34, 7:03 per mile pace
You continue your PR parade - this one 1:21 faster than last year on this course. That’s a really big improvement over 1.5 miles. And, I could see it in the way you were running. Great turnover, strong arm drive, and a look of confidence. I know your knees still hurt, but you can endure! Hope we can tempt you to try 5K next year in high school.

Kellen: 26th - 10:39, 7:06 per mile pace
8:55. That’s the time you ran the time trial mile in 7 weeks ago on campus. You just raced 1.5 miles almost 2 minutes per mile faster. Think about that! That’s incredible and you hopefully can take a whole lot of satisfaction in knowing that you made that happen. It was your hard work and your mental toughness that made that difference in the clock. Powerful stuff!

Connor: 31st - 11:26, 7:37 per mile pace
It was surely cold out there, but you kept your motor running. You did a good job keeping it steady and you took on the course with determination and familiarity. Your running and your confidence have both grown tremendously this season and we hope you look back on these 7 weeks and realize how your positive attitude and stick-to-it-ness have helped you improve so much.



MIDDLE SCHOOL GIRLS
1st place. 21 points. 3 complete teams. 26 total runners.

Team Score:
21 Liberty Bell
53 Omak
59 Manson

Jori: 1st - 9:41, 6:27 per mile pace
4 seconds faster than last year and a smart running of the race. You were in control the whole way and you found a great kick to really open it up at the end. Congratulations on a great season and we look forward to seeing you bring your strength and stamina to the 5K high school team next year!

Stella S: 3rd - 9:54, 6:35 per mile pace
It was super cold out there and your body was working really hard just to stay warm while still running really fast. Back at the start of the season, you ran 7:09 for the one mile time trial and today you raced 1.5 hillier miles at 6:35 pace. That hopefully feels really good!

Mahali: 4th - 10:10, 6:47 per mile paceSo impressive. You put yourself in a great position early on in the race and then just kept getting stronger and stronger. You have found your running rhythm and you are only going to get faster and faster. So happy to have you on the team! Long live the Pineapples!

Lilia: 10th - 10:40, 7:07 per mile pace
You show so much gutsy determination in your racing. You found another gear over that last 400 meters, which is not easy to do when you are all alone. That shows a lot of mental fortitude! So glad you found your way to the Methow Valley and we look forward to many more seasons of good racing with you



Ayeanna: 12th - 11:00, 7:20 per mile pace
I feel like I probably write the same thing every week — you just keep looking stronger. But, that’s because you do! Every week you find more power in each stride and more quiet confidence. You have totally figured out cross-country and we sure hope it means you’ll stick with it!

Mariah: 13th - 11:02, 7:21 per mile pace
13 seconds faster than last year on this course, and your per mile pace is more than 25 seconds faster than your mile time trial at the start of the year. You made those seconds drop in your hard work and the choices you make in your head while you are racing. Great job finding your kick and staying tough in the middle of the race. 5K next year—you will love it!

Payten: 15th - 11:22, 7:35 per mile pace
Faster than last year and 20 seconds per mile faster than your time trial. That’s impressive and due in large part to the great work you put in this summer. Plus, you’ve managed to find the fun in practice and in racing and that keeps you relaxed and ready to go. So pleased that you ended your junior high season with a strong kick. That shows confidence that should easily carry you to 5K next year.

Stella G: 18th - 11:59, 7:59 per mile pace
Your kick will be emblazoned in my mind forever. It was just pure all out joy and guts. You hit the football field and you were rolling, legs turning over and heart all in. 25 seconds overall faster than last year and so much more confidence and strength. You remind us all why cross-country is such a great sport — it tests us and when we meet the challenge, we feel great! Now, go break a leg in that play and see you next fall!

Addie: 22nd - 12:19, 8:13 per mile pace
You know what I saw in this race - a girl who knew she could do it. You didn’t once look in despair. You just started running and never looked back. That is soooo cool and we all hope you feel really good about your season. Your hard work and persistence and quiet belief in yourself got you to that race and that finish line.

Nina: 24th - 12:39, 8:26 per mile pace
Wish you could have seen yourself literally flying down the football field for the finish. You looked so powerful—because you are! You have handled everything this season has thrown at you — sore shins, hills, intervals, long runs, lungs that don’t always cooperate. You meet each challenge with calm resolve. And when you set your mind to something, like the finish of that race, you go BIG. It’s awesome to witness!

Grace, Dusten, Kierra: We’ve been glad to have each of you on the team this year and hope we’ll see you again! Cross-country is a great combo of individual challenge and team camaraderie! 

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

Date: 10.21.17
Distance: 5km Conditions: A bone-chilling wintry mix of snow and rain and overall dampness. Home course — full of trail, loops, the occasional hill, and tons of people out to support you all!

General comments: Congratulations on defending your League titles! It was an impressive day for Liberty Bell in some tough running conditions. Hope you could feel the community’s Lion Pride as you were out there — it was palpable. Thank you to all of you for all the ways you got yourselves ready for this one and looked out for each other while you coaches were busy running the meet. You honored the home course in so many ways today!



HIGH SCHOOL GIRLS
1st place. 15 points. 2 full teams. 30 runners.

Liberty Bell 15
Riverside Christian 48

Novie: 1st place, 18:33, 5:56 first mile, 5:58 overall pace
It is such a joy to watch you run: so much power, determination, and just an unrelenting rhythm. You were just 7 seconds off Sierra Spieker’s course record (which she ran as a senior and in the boys race, I believe) and 21 seconds faster than you were last year. You are having a terrific season. Just keep finding the joy and it’s all going to fall into place.

Gretta: 2nd place, 20:05, 6:10 first mile, 6:27 overall pace
4 seconds faster than last year on this course—and in last year’s race report for this race we noted that you are perfectly on track for a big PR at state. It’s hard to argue any differently this year. You’ve put in great work and you are ready to enjoy a taper and feel some speed in those legs. The next two weeks will be fun!

Ella: 3rd place, 20:34, 6:25 first mile, 6:37 overall pace
Every week you look smoother, stronger, and more confident. This was a lonely one, for sure, and you handled that challenge with a lot of poise. You should have a few more runners near you on Wednesday from Trout Lake, etc., and that will make it seem easier. Really excellent running in those “moments when no one is watching.” Impressive stuff.

Icel: 4th place, 20:45, 6:33 first mile, 6:40 overall pace
Sweet! That was almost a 1 minute improvement over your time here last year. That’s just downright crazy, because you were running great last year at this time. Nice job working with your teammate through the mile and then slowly moving up throughout. You’ve found your stride, for sure.

Athena: 5th place, 21:04, 6:33 first mile, 6:46 overall pace
Almost identical to your freshman year time here — and remember how well state turned out after that :). Last year you had Johnna from Tonasket to battle with the whole time. This year it was cold, rainy/slushy, and you had only your teammates to race. It was solid performance and one that you will improve upon in district’s and state, for sure.

Eva: 7th place, 22:30, 7:00 first mile, 7:14 overall pace
Underneath a lot of hard work that you were clearly putting into this race, I could also see a lot of confidence and joy. You knew you were running well and you knew you were making up ground on the runners in front of you. And you just carefully, thoughtfully let your training carry you. Your kick at the end was a reminder of how doing something really hard can make a person happy.

Lucy: 8th place, 22:35, 6:48 first mile, 7:16 overall pace
So glad to have you back out there in the green uniform! You went out hard. Let’s try something a little less intense on Wednesday and see if that leaves you with more “go” in your legs for miles 2 and 3. You’ve had some great workouts lately and you are ready to pop a really good one.

Lindsay: 12th place, 23:30, 7:04 first mile, 7:33 overall pace
I think I said this to you after the race, but it bares repeating: You ran so tough in those last two “garden” laps. You had lost some contact and yet you figured out how to regain focus and you found your rhythm again. This season is a great introduction to 5K and you have learned so much that you are capable of — and this race was a great example of you realizing you can run hard at the end when it hurts. Nice!

Lena: 18th place, 24:32, 7:30 first mile, 7:53 overall pace
Your lungs sounded like they agreed with you a bit more this week. As always, your form looks great and you are getting a lot of “push” out of each stride. You looked like you were focused and “into” the race — that can be hard to do in a 5K. On Wednesday let’s pick a few spots to try surging a bit just to mix up the tempo.

Keeley: DNF, dropped after 2 mile. 6:48 through the first mile.
Sorry this one didn’t go the way you wanted. Pick yourself up, dust yourself off, ponder the lessons in it and resolve to find a different outcome. We believe in you—as your coaches and as your parents!

Liv and Mia: Looking forward to seeing both of you on Wednesday. We know your hearts with with the team out there and we all missed you!



HIGH SCHOOL BOYS
1st Place, 26 points. 7 full teams. 70 runners

Liberty Bell 26
Manson 49
Tonasket 75
Brewster 108
Lake Roosevelt 143
Riverside Christian - 163
Bridgeport - 181

Eli: 3rd place, 17:31, 5:29 first mile, 5:38 overall pace
Such a great race. A big 14 second PR on this course and you made it look much easier, too. Excellent keeping just enough contact with the front pack in mile 1 to make this interesting and the fact that you had two to chase in the last mile brought you to the sweet time. Take the confidence from this and start thinking sub 17 at state. It’s possible.

Walker: 4th place, 17:40, 5:29 first mile, 5:41 overall pace
Excellent job putting yourself in a position to make a difference in the race. It was a quick first mile. The next two weeks will bring a few “sharpening” workouts to help you find that speed gear and then rest, which will help bring more spring to the step in the last mile at state. You’re poised for some really, really, good stuff at state.

Emerson: 5th place, 17:57, 5:33 first mile, 5:46 overall pace
This race should make you very happy. A very big PR on this tough home course — almost 43 seconds - and you played an important upperclassman role helping lead the way for Ian. You looked strong and in control throughout the whole race and you were totally flying. It feels like you’ve found your rhythm. Now just go with it and don’t think too much.

Ian: 6th place, 17:58, 5:35 first mile, 5:46 overall pace
This was a very very impressive race in your first year on this tough course. You were super smart to go out with Emerson and work together. You are running so smoothly this year and I suspect that you are on the verge of some very fast times as you enter into championship season and have even more runners near you to keep it interesting.

Travis: 8th place, 18:18, 5:42 first mile, 5:53 overall pace
You looked great! Excellent patience in mile 1 and then terrific racing the whole way with Connor Torgeson from Manson the last two miles. You were giving it your all there in the finishing kick. So nice to see. Hope you feel good about this one.

Cade: 11th place, 18:57, 5:42 first mile, 6:05 overall pace
You got out well and did a terrific job serving that important team, upperclassman role as the steady hand for Travis. That matters and is very appreciated. You then found yourself in a bit of no man’s land and this course is super lonely if you don’t have a runner nearby to keep your mind busy. You will not be so alone on Wednesday in Wenatchee and it will feel so much better. Keep that mind focused on what’s working — because there is a lot that is left for you this season!

                    

Simon: 17th place, 19:07, 5:46 first mile, 6:09 overall pace
Another crazy course PR — this one more than 1:40 better than last year and more than 2 minutes faster than the year before that. That must feel really fun. You had a big pack to keep your mind busy this week and you raced really well and smart within that group. You are doing an awesome job this year of finding a way to keep contact throughout the race.

Peter: 19th place, 19:08, 5:46 first mile, 6:09 overall pace
So glad to see you keep contact with that big pack of Liberty Bell, Manson, Tonasket, and Brewster runners. You just stayed right in the mix and it served you well. You were right with Manson’s #4, 5, and 6, and ahead of Tonasket’s #4 — definitely very solid. Keep yourself “in” the race again on Wednesday and you’ll see more time drop.

Lazo: 20th place, 19:09, 5:46 first mile, 6:09 overall pace
Another massive PR over last year — More than 1:10 faster than 2016. You had that great pack to help focus the mind and I love how you just let the race unfold, finding your moments to push and your moments to just let it ride. You are “reading” the races so much better this year and finding strategies that work for you. Keep it up!

Nick: 22nd place, 19:11, 5:46 first mile, 6:10 overall pace
Definitely chalk this one not feeling as good to your medical issues the day before….that 100% has an effect on how you might feel. Remember you still toughed this one out in good form. It’s these hard races that prepare us for the really good ones. Next time you hurt, you’ll know you can endure and that’s the key to racing fast. Chin up. Believe.

Tim: 25th place, 19:26, 5:49 first mile, 6:15 overall pace
Wow! You just ran a 5K PR on this really tough, usually slow course. And, the key was that you got out in the first mile. You rose to Craig’s challenge to try to push it a bit more in the early part and you still had your trademark awesome kick! Hope that gives you some confidence going into Wednesday’s districts.

Bodhi: 30th place, 20:09, 6:04 first mile, 6:29 overall pace
Faster than last week by a fair bit and it looked like it felt a lot better. You’re still bouncing back from sickness, so be patient. You’ll feel better this week! Just relax into Wednesday, think positive thoughts, and know you have 10 weeks of really solid training to carry you.

Galen: 37th place, 20:50, 6:29 first mile, 6:42 overall pace
It is really fun to watch you figure out more and more about racing each week. Out much faster this week than last week at Oroville and this is a much slower course. You obviously handled it just fine, however, as your overall pace did not slip a huge amount. Remember that this week and be bold!

Logan: 41st place, 21:08, 6:26 first mile, 6:48 overall pace
You mentioned at the end that you weren’t feeling so good — but this was a huge PR over last year (more than 2 minutes faster)! You got out well in that first mile and then you did a good job of hanging in there when it started to feel tough. Remember that perseverance on Wednesday and know you can handle it!

Erick: 46th place, 21:29, 6:41 first mile, 6:54 overall pace
Good job finding a relatively even pace this week. This is a hard course that runs slower than many we have been on, yet you still kept under that 7 minute per mile mark. You can look for the two Brewster runners right near you on Wednesday in Wenatchee!

Eden: 50th place, 22:30, 6:47 first mile, 7:14 overall pace
A body in motion tends to stay in motion — you and Newton said and it seems so true. Once you get going, you just let the rhythm take control and you are moving. This course runs quite a bit slower than Oroville — lots of alone and quiet time don’t usually make for fast courses. So, don’t compare your time — just take a whole lot of satisfaction in conquering another 5K and think how much faster you will get this week!

Andrew: 62nd place, 24:32, 6:10 first mile, 7:53 overall pace
Not sure what happened in miles 2 and 3? You got out in mile 1 in a great, solid place. Let us know what happened after that, so we can help make whatever adjustments are necessary to prep you for a good race on Wednesday.

Oroville Invite - 10.13.17

Liberty Bell XC - Oroville Invite - Middle School
Location: Lake Osoyoos State Park, Oroville, WA

Date: 10.13.17
Distance: 1.5mi Conditions: 1.5mi. 55 degrees with some occasional wind. A slower section of sand, but otherwise a mix of firm grassy surface and just a bit of downhill pavement.

General comments: The penultimate meet of the season — and with one more to go we should be starting to feel a little more lively and excited to race! Congrats to both the girls and boys for their victory!

MIDDLE SCHOOL GIRLS & BOYS
Girls: 1st place. 31 points. 4 complete teams. 34 total runners.
Team Score:
31 Liberty Bell
38 Tonasket
77 Omak
92 Manson

Boys: 1st place. 24 points. 4 complete teams. 47 total runners.
Team Score:
24 Liberty Bell
59 Brewster
64 Manson
85 Omak

Isaiah: 3rd boy, 3rd overall, 8:37
It’s good to have competition from other schools.You’ll see Tonasket’s Waylon Thomas again at this coming Saturday’s championships. He is definitely within reach. Just keep in contact early and believe!



Eamon: 5th boy, 5th overall, 8:41 
Excellent, smart racing. You can probably go out even a tiny bit faster and just know you are going to be tough in the last half mile — because you are! You have this incredibly smooth running style and it looks like you could go fast all day long. Have the confidence to stick with the early pack this week and let’s see what happens!

Bellamy: 6th boy, 6th overall, 8:42
Such terrific improvement over this season. Brewster’s Juan Martinez was just 2 seconds ahead of you. At the Wenatchee meet, he was 15 seconds ahead! You are totally figuring out how to race and your workouts are paying dividends. Can’t wait to see what happens next week!

Sawyer: 10th boy, 10th overall, 9:13
46 seconds faster than your 1.5 mile race at South Whidbey! You looked strong and confident as you moved up throughout that first mile. Keep your arms nice and relaxed as you get tired and your legs will go even faster!

Carter: 12th boy, 12th overall, 9:15
It is so great how you throw yourself into racing. You aren’t afraid to get into the mix and you clearly give it your all. Make sure you keep your elbows driving back and not across your body and you’ll drop even more time!

Jori: 1st girl, 13th overall, 9:16
You may recall that last year they never gave us any girls results, but in last year’s race we figured out you finished right near a Tonasket boy who ran 9:26. So this was definitely faster! You just looked so solid throughout — nice knee drive, excellent strong core. Fast racing!

Tristan: 13th both, 14th overall, 9:17
A crazy good race, Tristan! More than 1:11 faster than at South Whidbey. You should feel really good about the way your season is unfolding. Each week you are stronger and more willing to get into that top 15 pack and make good things happen.

Stella S: 4th girl, 18th overall, 9:23
Another really good run, Stella. The two girls in between you and Jori, Perla Perez (Brewster) and Hattie Buchert (Tonasket), are both 7th graders and they both should be at our meet this Saturday. You’ll have a home course advantage—so just be patient and get up on your toes in the final kick.

Kieren: 16th boy, 20th overall, 9:26 
This one looked like a break-through race for you. More than 1:10 faster than South Whidbey and you made it look so much easier. You are finding your running rhythm and racing should start to feel fun!

Graham: 21st boy, 25th overall, 9:36
Another solid performance, Graham. You are definitely getting stronger. Remember to stay focused in the middle of the race — find something ahead of you on the course to zero in on and just break the race down into little mini-chunks.

Jackson: 22nd boy, 26th overall, 9:39
Loved how you really raced those around you today. You were in a tight pack of runners all of whom you should see again this coming weekend. With a little rest in your legs from a lighter week and your familiarity with the home course, you can look forward to some fun racing them again!

Izze: 23rd boy, 27th overall, 9:41
This one looked like it hurt a bit more than last week. That’s ok — that’s what happens sometimes from week to week. You kept it together though, and still had something to speed it up at the finish. You have a ton of spring in your step and lots of strength. We sure hope you’ll continue to run through the years because you are going to grow into a very very fine racer.

Mahali: 5th girl, 28th overall, 9:42
What an awesome season you are having. You are a diligent, hard worker in practice and it is so paying off on race day. 44 seconds faster than 1.5 miles on South Whidbey. You have a terrific stride and you change gears well in a race. Rest well this week and enjoy what will be an awesome last race of the season this Saturday!

Lilia: 12th girl, 42nd overall, 10:12
A 36 second improvement over South Whidbey. You have a great approach to racing - you clearly like to compete, but you keep it relaxed and fun. This week think about staying tall in your super-strong core so that you have less motion side to side in your torso. It will feel so much more efficient!



Eli: 37th boy, 53rd overall, 10:33
Such an improvement over last year on this same course — almost 45 seconds faster this year! And your knee is still bugging you. You are definitely a very committed runner and we’re glad you’ve been able to tolerate racing with the knee. We have some great pictures of you about mid-way through the race and your form looks terrific — strong knee drive and good arms!

Ayeanna: 17th girl, 55th overall, 10:35
Such smooth, powerful running. You looked in complete control and absolutely focused. Almost a minute faster than the early season South Whidbey! You are going to so love our home course because there are some quiet sections where the spectators aren’t usually cheering. You are so mentally tough, though, you will rock it during those sections!

Mariah: 19th girl, 58th overall, 10:38
Last year they never gave us girls times, but from what we could tell you were something like low 11s. Clearly, no matter what, this year was faster. That should make you smile. You are racing well and you can take strength from running near teammates — it’s always better to run with friends!

Payten: 21st girl, 60th overall, 10:40
You were definitely significantly faster than last year on this course. They didn’t give official girls times last year, but we had you somewhere near 11:20-11:30 last year. So, big old improvement this year—which is not at all surprising given the truly terrific season you are having. It’s pretty great to see you find your running groove!

Grace: 23rd girl, 65th overall, 10:48
It is so good to have you racing! You have an infectious (in a good way!) attitude about it all — you clearly care and you enjoy the journey. You did an excellent job finding a steady rhythm this week and still had something to kick. We sure hope you’ll join us again next year!

Kellen: 43rd boy, 66th overall, 10:49
So the lunch with the suspect lunchmeat probably made this one much less fun. But, you did it. And that says a lot about you - you are unafraid, determined, and persistent. Next week will definitely feel better and now you know you can race through anything!

Connor: 44th boy, 67th overall, 10:50
1:16 better than at early-season South Whidbey. That should sure make you happy. You had some great leg turnover out there and it showed in a super fast time. One more race this season and we’re predicting another big leap!

Addie, David, Dusten, Kierra, Nina, Stella: We sure hope all of you can join us on Saturday for the last meet of the junior high season. You’ll know the home course well!



Liberty Bell XC - Oroville Invite - High School - 10/13/17
Location: Lake Osoyoos State Park, Oroville, WA

Date: 10.13.17
Distance: 5k Conditions: 55 degrees with some occasional wind. A slower section of sand, but otherwise a mix of firm grassy surface and just a bit of downhill pavement.

General comments: A very nice response to the hills at Leavenworth with some cohesive races and lots more late race ‘pop’ almost across the board. Paces are beginning to even out in pretty amazing fashion, and while the next two meets will not be ideal for running your fastest possible times, we should continue to get out strong and set that early pace. State will reward you with a fast course and a more competitive field but we need to stay fierce and flying in those opening miles even though we will be running with ourselves over the next two weeks. Inter-squad relay teams for Leagues? If we’re still intrigued let’s plan that out early this week. Keep it fun and pointed towards an incentive for all to run their best possible races!

HIGH SCHOOL GIRLS
1st place. 45 points. 7 teams. 62 runners.

Gretta: 19:06, 1st place, 1st mile 6:08 - 6:09 pace
Turnabout is fair play :) A great race Gretta — and a good tune-up for what could be potentially similar challenges from Trout Lake’s top runner at Districts/State and perhaps a NWCL runner at State as well. You did a lot of the work out there, but it was terrific to see you press the pace and then stay right in contact and ready to pounce when the opportunity presented itself at the finish. Congrats on the win and another strong and totally solid race!

Ella: 19:48, 5th place, 1st mile 6:19 - 6:22 pace
A gritty performance - once again throwing yourself into the front of the race and then challenging others to pull away. Okanogan’s Lexi Ledux had you by 25 seconds at Leavenworth, but you were only 8 seconds behind her on Saturday. The next two races will be very different - so settle in on a rhythm for yourself and your teammates, but be ready to have a little more competition again (not much) at Districts before the fun at State.

Athena: 20:07, 7th place, 1st mile 6:27 - 6:28 pace
YES! You did it! Much more into things at the start, and you moved up and through a few more runners as the race progressed. A terrific turn for your junior season and with just a little more work to do until we taper, you can revel just a little bit in a 25 second PR on that Oroville course!

Icel: 20:12, 8th place, 1st mile 6:32 - 6:30 pace
Another PR for Oroville and once again a really strong middle part of the race. You are running “with” Athena for sure even if its a different kind of grouping then you’ve enjoyed with Ava in the last two years. Keep those eyes locked ahead and run your strengths. You are moving up all over the place in these races and will break new ground at the State meet as well!

Eva: 21:56, 24th place, 1st mile 7:03 - 7:04 pace
Patient and moving up the entire race — and in these next two meets you can challenge that opening mile just a little bit more. We should have a larger middle pack with the return of Lucy and Mia in the next two weeks, hopefully all can use that to their advantage and move this entire group of lady lions towards some PR times in the next several weeks!

Lindsay: 22:12, 30th place, 1st mile 7:07 - 7:09 pace
Nicely done again and great to see you building on a strong second half at Leavenworth. Right back on it this week and awesome to see that 7 minute mark right within your grasp! A little less “wide open” terrain this week, so make connections to the runners around you and run each section with tempo and pace. Not so many hills in the nest two weeks, but you can “crest” a turn or any section of the course our there that becomes a focus.

Keeley: 22:38, 37th place, 1st mile 6:51 - 7:17 pace
Still seeking drive and some forward moving power in that middle part of the race, but a perfect opening mile and one that you can build on. Two miles goes quick if you break it up in little chunks. 4 x 800m (at 3:30 pace - totally doable!) Drive through each section. To the hill. To the tree. ‘Round a corner. Onto the back of the next runner up… and then the next one.

Lena: 23:32, 43rd place, 1st mile 7:36 - 7:34 pace
Smooth and fluid again even more along the lines of your early season race in Wenatchee. You are feeling better for sure and now the trick is to get out just a little quicker so that you don’t give up 10-20 seconds of easy time in that opening mile. Trust the strength in your legs and arm from a summer of swimming and your running legs from the last 7 weeks. You are ready to rumble in that early going and to drop some serious seconds!

Liv, Lucy, Mia, Novie: More is better and we look forward to having you all back in the Lady Lion groove soon enough!



HIGH SCHOOL BOYS
Two objectives: 1.) Manson, and 2.) Tonasket… and by almost every measure we did EXACTLY what we needed to do. It was a bounce-back race for most over Leavenworth for sure, and we definitely set the record straight on our depth as a team our ability to throw it down even missing three of our usual top seven. Manson had all of their kids in the race, and Tonasket was “maybe” missing a potential top seven runner (but for some reason or another one who hasn’t competed in the last three meets). That being the case, we will be stronger again in the next two weeks and it will be great to see us mesh back together again. Embrace the bros. The Championship Season is upon us!

HS BOYS JUNIOR VARSITY
4th place. 87 points. 5 teams. 63runners.

Travis: 17:58, 1st place, 1st mile 5:44 - 5:47 pace
So great Travis — and an experiment well worth it! Believe that you can run these things strong and smooth no matter what the race. Spikes? No problem! And you are going to slide right into a spot with Cade right behind Emerson and Ian in perfect fashion. Simon and Nick will be there as well, and we start to look REALLY tough as a team with you running in the 18 min range like this for 5k. Congrats on the win and such smart racing all around!

                     

Galen: 20:14, 27th place, 1st mile 6:44 - 6:31 pace 

Spikes baby! Feelin’ good and looking so peppy and strong to finish that race. 6:44 to start and a 6:31 pace for the race. You were moving up throughout and did an amazing job of building through the entire race. 

Logan: 20:16, 28th place, 1st mile 6:30 - 6:31 pace
Not feeling totally great, but practically even splits is nothing to sneeze at. Love how you challenged this one early in being out and closer to Bodhi. He was a little messed up by the early fall, but you didn’t hold back and let it go a bit. Try that again these next two weeks, and you are going to start feeling better over the final mile of your race.



Erick: 20:54, 34th place, 1st mile 6:36 - 6:44 pace
Once again pretty steady and well run. You didn’t go too fast at the start and you did a great job of finding teammates to run with during the middle of the race. More of the same in the next two weeks Erick. A very nice job and 20:30 or better is well within reach.

Bodhi: 20:58, 35th place, 1st mile 6:18 - 6:45 pace
In the words of Taylor Swift, “shake it off!” Chalk this one up to the early fall and perhaps a little bit of race shock due to take last weekend off. You are guaranteed to feel so much better at the start of next weekend’s race, and you can get right back into the racing groove that has been coming along all season.

Eden: 21:25, 39th place, 1st mile 6:45 - 6:54 pace
Wow. A really terrific performance in your very first 5k! Strong and steady, with some real guts on display in that final mile especially. The learning curve is steep, and you will feel like a totally different racer in another two weeks at Districts. A little speed to add on top of your increased fitness this week, and we’ll even cut back on the volume a little as well. Congrats again and so great to have you on the team!



HS BOYS VARSITY
5th place. 115 points. 10 teams. 75 runners.

Emerson: 17:35, 14th place, 1st mile 5:39 - 5:40 pace
Another consistent and solid effort! Great job early in being smart and tough racing right through the middle in that group with Gomez and Torgeson. You did some early work on their behalf, but still hung tough when then took a step or two in front. One race at a time, but another excellent job.

Cade: 18:11, 21st place, 1st mile 5:45 - 5:51 pace
Rhythm and purpose. You looked good early and maintained throughout. An 11 second improvement over last year — but a move up seven places. The PR time are harder to drop in large chunks once you get near that 18 min mark for sure. Great race tactics and your experience will be a boon to Travis when we have a larger group in this part of the race as we move ahead to State.

Nick: 18:15, 24th place, 1st mile 5:53 - 5:52 pace
Bounce back race. There you go! A totally different look on your face throughout, and you will only find those legs a little less heavy and ready to go in the weeks to come. You are running great with your arms and upper body strength throughout — and you get a sense as well of being able to lead a teammate though the middle to later part of the race as Simon wasn’t quite able to carry all of the load.

Simon: 18:26, 32nd place, 1st mile 5:53 - 5:56 pace
And playing off of the comments to Nick above - you two are an awesome duo out there! Yep, this one hurt, but you still hung super tough and it will be great to feel those legs with a little more life in the next two weeks. Once again hanging in the ballpark with Manson’ #3 and #4. You will eat their lunch again in the next two weeks.

Lazo: 18:30, 35th place, 1st mile 6:01 - 5:57 pace
Objectifying the objective! Racing right in the thick of that Manson/Tonasket pack, and your ability to hang — and then to time a perfect kick was just what we needed to see. 25 seconds faster than in 2016 — and THAT was a great race too. Excellent job in personifying our depth by beating Manson’s 5th (and Tonasket’s 4th) to the line and it will be more of the same in the next two weeks!

Peter: 19:37, 50th place, 1st mile 6:01 - 6:19 pace
Still missing just a step of rhythm over that hard part of the race around mile two. You caught the wave in a crowded field at Twilight, but in these slightly smaller races you’ll need to catch the rides a little more intentionally to make it work. Stay patient and know that you had a great race with a critical surge at our home meet last year. Look for that opportunity and take it!

Tim: 19:49, 51st place, 1st mile 6:02 - 6:23 pace
Generally steady and much more predictable all season Tim. 6:10 or so is an opening mile pace that you can certainly handle. We’re all racing together again this next weekend and it will be great to have you right back in the mix with Peter and Lazo again to start.

Andrew, Eli, Ian, Walker: Looking forward to getting you all back in the group. The little gaps that have opened up in the last two weeks will be filled in nicely with a full contingent. We currently have a 40sec. spread in our top five 5k times — and that will be awesome to see in reality with everyone toeing the line. Andrew, Galen and Logan will be a tighter group with you as well, and this should help everyone for sure over the next two weekends of racing!

Leavenworth Invitational - 10.7.17

Liberty Bell XC - Leavenworth Invite - Middle School
Location: Leavenworth Ski Hill, Leavenworth, WA

Date: 10.7.17
Distance: 1.4mi Conditions: 60 some degrees and awesome sunshine with some occasional wind. Fall XC weather in its finest form!

General comments: This is a tough, hilly, unforgiving course. You are pretty much either running up or down — no flat, no rest for the weary. The loud crowd cheering up that last final hill to the finish can either spur you on or make it feel like the longest finish ever. To a person, our junior high runners saw THE hill and totally conquered it. This group of middle schoolers can do anything!

MIDDLE SCHOOL GIRLS
2nd place. 71 points. 5 complete teams. 54 total runners.

Team Score:
47 Cashmere
60 Liberty Bell
71 Ephrata
117 Olds
141 Manson

Stella S: 2nd place, 9:50
Terrific racing, Stella. Once again, you looked relaxed and ready on the start line. You got out well up that hill, then settled into a good rhythm — and by the middle hill you were in such a nice groove. Wish you could have watched yourself race up that hill at the end — you would feel pretty inspired!

Jori: 5th place, 9:58
We know this one didn’t feel as good as some of the others. That’s OK. You still stuck with it and used your grit to get to you to the finish line with speed. Some days our legs feel tired and the most we can take away from those days are the realization that we can run pretty fast even when we feel that way—just Iike you did on Saturday. Hope you had a great birthday!

Mahali: 10th place, 10:29
Another completely solid race. You recognized that you could have gone out faster — that big hill wasn’t quite as daunting as it looked. And, next week the course will let you. You did an excellent job finding a good pace and finishing it off with a super great kick up the hill. It was a great run in the woods!

Lilia: 18th place, 10:49
Love that you embraced the windmill arms and really went for it on the downhills. You were totally flying! I still think you could try going out a bit harder — you are fitter and faster than you may believe. Try it this coming week and see what you think!

Mariah: 29th place, 11:30
You looked like you were really enjoying this one, even though it was a hard course! You really turned it on in the second half, and especially down the downhill and around that last loop. You were so strong up that last hill — all arms and legs powering together and carrying you straight to the top. It was awesome!

Ayeanna: 30th place, 11:31
What a runner you have become! I remember the first time you came to a summer practice and you were a bit nervous and unsure. None of that out there on this course! You were confident and patient and strong and just totally in the race. Your form is naturally so efficient and when you add in your tenacity, you are quite impressive. Nice job giving it all you had on the finishing kick to top off a really terrific performance.

Payten: 32nd place, 11:33
You looked so good out there. Smooth and flowing. Love that you had the confidence to go out on this one and it certainly paid off. You never looked like you hit your limit — and that probably means this week you can try pushing that middle section even more and let’s see what good things happen!

Stella G: 38th place, 12:36
Hope you take a moment to feel some satisfaction at how your hard work this summer and your dedication all season have been paying off. You bring a rhythm to your running this season that is quicker, more self-assured, and downright powerful. Watching you come out of that last loop and change stride and lean into that last hill was a pretty cool moment for a coach because you looked like you were loving it and that you totally “get” this sport.

Nina: 40th place, 13:01
Love that you loved this race. It is definitely the hardest course you’ll face this season and you just looked like you wanted it to give you more! You ran all the uphills so well and you knew you could handle it. You were also a very kind teammate to check in and encourage Addie. Thank you!

Addie: 45th place, 13:27
No more thinking you can’t, because quite clearly you can! Great job battling on the uphills. And once your gained your composure and a little bit of external pepping up, you were ready to completely rock the down and dig in on the final up. Hope you feel so good about overcoming your doubt and just doing it!

Grace, Kierra: Looking forward to seeing you on Friday/next Saturday. Keep putting in the good work at practice and your next race will feel so good!

MIDDLE SCHOOL BOYS
3rd place. 63 points. 6 complete teams. 83 total runners. Ephrata was tied with Icicle River MS for first with 53 points, but won the meet on a 6th man tie-breaker, 19th place vs 30th place. We would have been VERY competitive with David in the mix!

Team scores:
53 Ephrata
53 Icicle River
63 Liberty Bell
68 EJHS
121 Olds
133 Manson

Isaiah: 3rd place, 8:50
Tenacious. You made up some serious ground in the last 400 meters of this course and that required a very dig-deep hill run. Your focus and determination came through today. You never stopped believing and that matters!

Bellamy: 6th place, 8:58
Fearless. You didn’t let those hills or the fast competition up front intimidate you at all. You pushed it hard in the middle and it got you right in the mix. That is so exactly what you need to do! That hill run race you were in at the end was epic and you certainly were right in the mix. Lots to feel good about today and hopefully you liked the new racing shoes!

Eamon: 9th place, 9:10
Steady. You just looked completely in control the whole way. Whether you were driving your arms on the ups or leaning into the downs, you definitely looked like you knew exactly what you wanted to be doing and you did it. Great at the finish too and its always a little tougher when you’re in a gap. Next week make sure you get out a bit faster so you can be in that first group mix, because you can be.

Sawyer: 22nd place, 9:44
Patient. Loved how you just methodically worked you way through each section of the race, getting stronger it seems as each minute passed. You had a monster kick up that hill and you were so focused. Excellent running!

Izze: 23rd place, 9:45
Success! Congratulations on your first race. You got yourself right into the thick of it and raced the whole way with a lot of guts. Considering you haven’t yet been able to run a full week of workouts yet, you found remarkable endurance. There are so many more good races to come and we’re excited to finally have you in the mix!

Carter: 25th place, 9:52
Powerful. You looked so strong kicking up that last hill. You were driving your arms straight back and your knees were coming up high and you were getting all the power out of your body you could. Nice job taking what you have learned from our hill workouts and applying it to the race.

Tristan: 30th place, 10:01
Composed. For someone who was not feeling so well the night before, you sure looked like you had it all together out there. You were with a nice pack of athletes from other schools and you’ll get a chance to run against many of them again this week and next. You did an excellent job of being “in” the race and hopefully that felt fun.

Graham: 34th place, 10:06
Steady. Terrific job handling the ups and the downs of this very challenging course. You ran solidly throughout the course and did a good job of always looking ahead….until the end. No more looking behind you at a finish, because you might be surprised by someone! You responded well, but keep the energy looking and moving forward - especially on the uphills!

Kieren: 43rd place, 10:22
Knowledge. Each week you are figuring out more and more about running and racing. We see it in your confidence and in your performance. You were more even throughout the race this week with a little more lively arm drive — and we can keep working on that even more. Make sure when you kick it into high gear at the finish that you keep your upper body relatively steady and not moving side to side — you’ll go even faster!

Jackson: 44th place, 10:24
Persistence. You moved up very well before the mile. You worked that long downhill very well and had a great rhythm going into the last uphill. That was a total all-out kick at the end — again — on a very tough uphill! Keep working on driving the elbows straight back, not across the body, and you’ll find your legs will follow along even quicker.

Eli: 60th place, 11:16
Endurance. Your knee is bothering you and yet if I didn’t know it, I’d never tell. You endured that pain and the hills in a way that made it look relatively effortless. That’s not the easiest course for hurt knees, but we all appreciate your endurance for making it through. We’ll have a strap to see if it helps, but try to get that knee looked at on Tues. this week when Winthrop PT is at the school.

Connor: 70th place, 11:59
Elbows! You were really using your arms well the whole way up that finishing hill. It was picture-perfect elbows-in-action. In the middle of the race, think a bit more about getting a little more knee lift and rhythm in your stride. When you get going on your kick, your arms and legs are really driving and you get so much more power out of each step. Bring a little of that to the middle of your race and you’ll be surprised at what a difference it makes.

David, Kellen, Dusten: We definitely missed each of you and look forward to having you take the starting line on Friday. We’re a better team, in so many ways, with all of you there!

Liberty Bell XC - Leavenworth Invite - High School
Location: Leavenworth Ski Hill, Leavenworth, WA

Date: 10.7.17
Distance: 2.8mi Conditions: 60 some degrees and sunny with a little wind. Two loops on a hilly course…

General comments: It was a big week of work and we have one more week ahead before sharpening for speed and a little more “umph” at the end of a race. The Leavenworth course is a bugger, but it makes State feel fast and not every weekend can run like Twilight :) A beautiful autumn day regardless and let’s look forward to more of that excellent running weather in the next few weeks!

ALSO: Paces and opening miles are listed, but this is not an even split kind of race so don’t give it too much thought. Generally speaking, the first mile is a little slow (although some of you still got after it!) but all of that up and down and “quiet in the back 40” kind of experience makes this one a little unique.

HIGH SCHOOL BOYS 
We were short-handed today, but as we start to hone our focus on Leagues and Districts… Manson came to play! They matched and even bettered us today on the front two, but then Simon was better then their next four guys and Lazo was just behind. We’ll be short-handed again at Oroville, but even still we need to do a better job of closing down their window of hope by getting our 4-7 back a little tighter together and breaking up any sense they have of challenging us even a little bit in the final two weeks. Tonasket was missing three of their usual top five (like us) but they will likely be a little more at full strength this weekend and seeking to set the record straight for Manson as well. We are deep and we need to flaunt it!

HS BOYS VARSITY
13th place. 384 points. 27 teams. 197 runners.

Walker: 16:17, 22nd place, 1st mile 5:20 - 5:49 pace
This race makes a little more sense after hearing about your Friday bike ride. You raced nicely — but with perhaps a little less fighting spirit at the start and a little less moving up through the race on the hill — then we remembered from last year. You have some big hours planned this week, but should feel some speed coming on with a little more rest in the last three weeks.

Ian: 16:40, 40th place, 1st mile 5:27 - 5:57 pace
You got out even quicker than expected and still held strong throughout. It looks like Connor Torgeson (Manson’s) second runner might be a good relative target for you at Leagues and Districts. You’ll have an Emerson/Cade group again in that next race at Leagues but let’s try to start developing some race awareness for other teams and individuals as we move ahead in the next few weeks. Enjoy a day of rest on Saturday or Sunday!

Simon: 17:35, 71st place, 1st mile 5:43 - 6:17 pace
Absolutely awesome! You were sick-ish and did not feel well here last year, but 3:15 better?? That’s pretty much insane. You strength showed most noticeably near the top of that hill near the mile and you leaned well into those longer downhills too. Excited to see what happens when we actually start to rest!

Lazo: 18:30, 118th place, 1st mile 6:08 - 6:38 pace
This one didn’t feel great, but you were remarkably better off than most. We turn another corner on the season this week in Oroville, and then start getting our legs back for the Championship phase of the season. A big thank you as well for checking in on Travis at the finish line. Setting your own personal race aside and looking out for a teammate. Well done!

Nick: 18:59, 133rd place, 1st mile 5:44 - 6:47 pace
Another great experiential effort — with perhaps just a little less satisfying payoff at the end. Don’t give it a second thought and know that you will like the visual sight lines (for knowing where you are) and more subtly rolling terrain this Friday more than loooong woodsy hills from this weekend.

Peter: 19:24, 148th place, 1st mile 6:10 - 6:56 pace
A bit of a rough one at the end of a long week, but focus instead on that first 1.5mi from Twilight. THAT is the form you are seeking, and will find soon enough. Remember the rhythm. Remember the adjustments that you are making to volume - IE lots of hills and tempo this week probably hit your legs a little harder than some. The adaptation will come, and this week will be hard on Tuesday, but a little lighter all around.

Travis: 20:00, 175th place, 1st mile 5:36 - 7:09 pace
The triumph here is finishing. It wasn’t easy, but you did it. You got out quick, and in the next several weeks the races will get a smaller and a little less frantic feeling at the start. We will find you some target runners from the likes of Tonasket and Manson — our two closest challenges from the League — and give you some target competition from other teams. Ask Erik about a couple of extra thoughts for this weekend. 

HS BOYS JV
12 teams. 140 runners.

Andrew: 20:17, 40th place, 1st mile 6:15 - 6:49 pace
Aggressive at the start and you put yourself right into that top 35-40 mix as we’d hoped. A little more forward lean and less floating on those downhills, and you pick up another 10 spots or so in the later stages of this race. Nicely done as well in getting in a good warmup and race prep for the last race of the day. Not always easy, but your race was better for it.

Tim: 21:04, 59th place, 1st mile 6:31 - 6:58 pace
Awesome job in organizing this JV crew at the end of a wild and crazy meet where your coaches are checkin in and out but never really in one place. Senior leadership at its finest, and your efforts in that regard were much appreciated. Your 19:30 on this course was also quite close to a new 2.8mi PR and not everyone had that kind of day. Great job Tim!

Galen: 21:04, 117th place, 1st mile 6:46 - 7:29 pace
Another fine race and you are learning pace and the mid-race focus with every week. Your kick looked even stronger on Saturday rolling right around that corner and then powering up that last hill to the finish. Spikes to try at practice in the next few weeks and you’ll be dropping even more time in the next few races to come.

Erick: 21:40, 118th place, 1st mile 7:05 - 7:31 pace
You are a natural runner Erick, no question about it. Smooth and fluid throughout the course, you were bounding up the hill before the mile and you definitely passed more people between the start and finish then anyone else on the entire team! Proud of you for getting out smart and finding your way steady and strong all the way back up to Galen in the middle of the race. You ran the plan — and it worked!

Logan, Bodhi, Cade, Emerson, Eli, Eden: Missing six of you makes a huge difference in our team performance - no matter where you usually finish. We can’t wait to get some of Eden’s positivity to the line for the first time all season next Friday, and we’re glad as well that the rest of you spent the day either dialing in the SAT intellectualism, or catching up on school or sickness so that you can be ready to go this week in Oroville.

PS A really nice Saturday night workout for Eli, Cade and Emerson. Short and sweet, but a quick, race-paced effort that will serve you well!

HIGH SCHOOL GIRLS
Two years in a row as the over-all (big school and small school) champion at Leavenworth! Fine stuff for sure and remember that this only happens with a team that’s deep and connected from runners 1-12. Keep your head’s high at the finish even if your own personal race had some moments of agony and grit to skew the usual endorphin rush of a final kick. You’re all working incredibly hard out there and everyone is striving for internal satisfactions in tandem with the team’s. Remember that and prop each other up. Look for the good. Some days are harder than other’s and that’s totally OK — especially at this point in our workload and season trajectory. Breathe. The fall air (with a hint of winter) is sweet as can be — and the running couldn’t better!

HS GIRLS
1st place. 55 points. 19 teams. 189 runners.

Novie: 17:38, 1st place, 1st mile 5:54 - 6:16 pace
Another totally solid performance with good tempo and short quick strides in climbing those hills — and well within the range of last year’s race even though you were pushed a lot less throughout. Have fun at your camp in Utah and let’s check in for sure when you get back and literally outline the last three weeks of the season (mix of volume and intensity) so that we can dial in your best possible sense of readiness for a great State meet!

Gretta: 18:53, 5th place, 1st mile 6:06 - 6:45 pace
Definitely a quick start as you were ahead of Novie part way up the hill! You launched yourself right up into the hunt with a pack from Shorecrest, and you slowly wore them down as the race went on. Look forward to some revenge on the course at Oroville this week, but let’s talk for sure about whether or not you should run from the front… or push from just behind and mentally wear them down.

Ella: 19:31, 12th place, 1st mile 6:20 - 6:58 pace
Another fine race and you are getting more and more comfortable with the opening mile pace and the guts required through the middle. This one hurt - no doubt - but it’s the hardest and slowest course of the year. Like Nick in the boy’s race I think that you’ll appreciate the more rolling and open terrain on Friday as a way to run your best possible style of race.

Athena: 19:46, 15th place, 1st mile 6:48 - 7:04 pace
I know that we sound like a broken record but… you can still go our faster :) That being said, this was the strongest and most fluid that you have looked all season for that closing mile. Hills might not be your favorite, but you climbed them well and got things rolling in all of the right places. Just a little back of last year’s time again, but in similar fashion to your racing style — you are entering that last 3rd of the season and getting ready to surge!

Icel: 20:17, 25th place, 1st mile 6:48 - 7:15 pace
Along with Simon, one of the few on the team to run this course faster than last year. Your strength through the middle to end is there — and the speed for a kick is about to come. More of the same competition from Moses Lake and Okanogan this week, and for context you were ahead of Moses Lakes 2nd and Okanogan’s 3rd.

Mia: 21:56, 56th place, 1st mile 7:24 - 7:50 pace
Done and done! Great to have you back and you were composed and in a groove throughout the whole of that race. Moving up smoothly and strong over that last mile especially and eyes were locked on the finish with a nice quick rhythm in your arms and legs to climb that final hill. Congratulations! One race at a time!

Keeley: 22:07, 61st place, 1st mile 7:12 - 7:54 pace
Solid. You’re looking more aware of things and in control through the middle - but you could still hang it out there just a bit more and trust that you can run with any of these girls! Get a little GRRR! out there and don’t be afraid to mentally shove people aside or to fight them off with the strength that we know is in those legs and arms!

Eva: 22:18, 68th place, 1st mile 7:18 - 7:58 pace
Consistent as well, but a little more reserved then last week at Twilight on those downhills. Watch that arm carriage and try to open things up a little more like we’ve talked about at practice. You and Keeley can both get a little more “drive” from that upper body strength, and we’ve seen it. A different mix of workouts this week should leave you just a little fresher and ready to rumble!

Lindsay: 22:23, 72nd place, 1st mile 7:25 - 8:00 pace
You wanted to keep a consistent rhythm and crest those hills with strength. Mission accomplished! Always in good visual contact with teammates from Keeley to Eva to Mia, and it was great to see a group of you working through the middle of that race. One more week of work and you’ll be feeling even a little more sense of speed at the end. Well done all around!

Lena: 24:16, 114th place, 1st mile 8:17 - 8:40 pace
Great to see you smiling and running with some snap in your step. Well done to pace the start a little more conservatively, that you still had some additional gears through the end of the race. You’ll be ready to ramp that start back up again at Oroville and you’ll be dropping minutes from your races over the next few weeks!

Liv: 1st mile 6:11, knee, DNF
Take a breath. Reset. Tired quads and downhill running don’t mix well — but you will recover and thrive. Some biking this week for the first few days just to be sure. Foam rolling on the quads, IT band and hamstrings, and we’ll check in daily. We’ll be especially curious to hear the thoughts from PT at the school or Pete - whoever you get to see.

Lucy: Check in with us early because it’s a short week. A bummer not to have you along for the meet but we’ll look forward to some Lucy Cole “in the house” at Oroville this Friday! Things got rolling for you right about this time in 2016. Embrace that feeling and seek it out!