Chelan MS Race - 9.25.18

Liberty Bell XC - North Central Washington Middle School League Meet #4
Location: Lakeside Park, Chelan, WA

Date: 9.25.18
Distance: Approx. 1.1mi run as two laps around the park along the lakeshore. Mostly grass, with some very soft/wet spots. One very steep uphill and very steep downhill (run twice!) and otherwise lots of tight turns, including a crazy U-turn by the bathrooms/portable toilets. Races were split by gender and by grade. Big Fields in all!
Weather: A beautiful fall afternoon with temps in the 70s, no noticeable wind. Perfect running weather — and jumping into the lake after weather!

Overall: Another great effort across the board. It was fun to be at a middle school only meet and see all the schools (including some very large ones) from around the region. Everyone gave it their all! And the team support (and team jump in the lake after) was awesome to see. A much improved bus cleanliness effort, too. Your coaches are proud!

7TH GRADE BOYS

We might have only had 3 runners in this race, but they were strong, relatively tightly packed, and super supportive of each other. 64 finishers.

Will: 6:47, 7th place, 6:10 mile pace

Once again you run like a very experienced racer. You ran the second loop so strong and moved up really well! I do think the lead pack of 4 or 5 got out faster than you did, though, and then you lost eye sight of them. So, next race we’ll work on finding that just-right balance of getting out in sight of the group you want to race with but still having enough in reserve to run that super strong second half you do so well.

Asked: 7:00, 11th place, 6:22 mile pace

You definitely were racing out there. You kept contact with the racers around you and did a great job keeping your eyes up and looking ahead all the time. You had a great last 200-300 meters, too. It’s really fun to watch you race because you actually look like you are really enjoying it —even the parts that hurt.

Kyler: 7:16, 15th place, 6:36 mile pace

You ran that uphill so well. Your arms were moving quick and your legs followed. You definitely made several great passes on the hill and then you really popped the top of the hill and made sure those racers weren’t going to go with you. You are a stronger and more bold racer every week and it is exciting to see you improve!

8TH GRADE BOYS

That was a very fast field! Nice job running in some packs — we can probably do even more of that in the next race to make sure that when we are running next to a teammate we use that as positive energy. 73 finishers.

Sawyer: 6:47, 14th place, 6:10 mile pace

Great job getting out into a good position in this very crowded and fast field. Sometimes those first few meters set you up to be in just the right racing moments with groups that will pull you along. You definitely set yourself into a fast pack and then you did a great job just working it with that group. We’ll keep working on driving your legs so your running benefits from all your basketball power.

Graham: 6:48, 16th place, 6:11 mile pace

Another super solid effort. You’ve found your racing legs and mindset this year and you are now super consistent and confident. You had a strong second lap uphill and downhill and then you let that carry you into the last flat section well. Coming around the bathroom corner, you were flying! Nice finish.

Carter: 6:57, 18th place, 6:19 mile pace

You ran a smart race this week. You avoided the temptation of racing off of the start line too fast and that meant you had a great reserve for the second lap. Your endurance is definitely coming along and you held great form and had enough to start an early surge into your kick to set yourself up for a nice finish.

Jackson: 7:19, 31st place, 6:39 mile pace

You were determined out there. You looked good and relaxed starting the second loop. Then you made a strong move coming down the big downhill the second time and it was clear you planned on passing a lot of people from then on. You found your kick, which I know is something you’ve been hoping for.

Tristan: 7:22, 33rd place, 6:42 mile pace

I know that finish is not what you wanted but you looked smooth and strong throughout the race and so try to stay focused on the things that were working well. You looked like your were shifting gears well transitioning from the flats to the hill and the downhill and you were moving well in the crowds throughout. Those tight turns on tired legs made the fierce battle at the end tough but you never gave up. All that is very good and worth remembering.

Kellen: 7:25, 37th place, 6:45 mile pace

You definitely found the kick you’ve been wanting! You looked really strong and fluid, with fast arms and fast legs in that whole last 400 meters. I also saw some very nice downhill running both times to set you up well for the flat section that followed. You are looking stronger and more self-assured each week. I think you are starting to actually enjoy racing, but I won’t tell anyone!

Isaiah:

That big downhill was crazy steep and it is so frustrating that in the battle with your knee, the hill won. I’m sorry that happened - you had started off strong and were ready for a good, competitive race. But, sometimes we have to know when to stop so we don’t do further injury and you made the right judgment call to stop. Thank you for knowing what you needed to do and for handling it with maturity. I know you are disappointed but you will heal and you will have many more great races ahead.

7TH GRADE GIRLS — 60 finishers.

Dashe: 7:06, 2nd place, 6:27 mile pace

Way to show some GRRR. The girl from Wenatchee went out quick but you stayed with her and didn’t let the gap get extended. You looked strong and relaxed throughout. You might have been a little frustrated at not being able to catch her but we know that you were still recovering from a cold and that took a bit out of you. With a ten day break, I am sure that you will be back to your best for our next race in Leavenworth. Looking forward to see you lead our Lions along again.

Leki: 7:07, 3rd place, 6:28 mile pace

Another great job. Wow. You are really working at closing the gap with our front runners. Your racing strategy shows great confidence by being able to go out fast and maintain that pace. Your ability to keep moving forward in our front pack makes this team very formidable competition. I believe you will continue surprising yourself at who you can run with.

Ayla: 7:09, 4th place, 6:30 mile pace

Wow what an incredible first race for the Green and Gold. You had been looking great in your limited practice but the race was something totally above that. You went out quick with Leki. I have to admit seeing you come up the hill on the second lap, I was feeling that you were going to get swallowed by a large pack behind you. But somehow you stuck with Dashe and Leki and finished up 4th in the race. Totally amazing. I can’t wait to see how your season develops as you get more miles under your belt.

Linnaea: 8:40, 33rd place, 7:53 mile pace

Strong and solid again. You said you felt a little slow but watching some of the race video showed you looked great at the end, moving along with good pace and good form. As your confidence develops, we can work on having you push the pace a little more early. Tempo workouts are a great place to start feeling fast. Trust in yourself and you will keep getting faster and feeling better.

Ila: 8:44, 35th place, 7:56 mile pace

You are showing improvement every race as your confidence and racing experience grow. Way to be bold and go out a little harder, working with Linnaea to move up through the pack. In Bridgeport, you finished towards the back of the pack. In Chelan, you were right in the middle of a big group of quality runners. You will continue to learn how much you are able to push yourself. Good to see you move beyond those stops and starts to a complete race. Good things lie ahead.

Penny: 8:53, 42nd place, 8:05 mile pace

Great job. You finally got your first race in. I was impressed with how you followed our pre-race plan to go out with Lin and Ila. The pace might have been a little quick but you quickly found your stride and ran a great evenly paced race. The race experience will be so helpful for you moving forward. In practice, we can work on grouping up and finding that sweet spot. Congrats!

8TH GRADE GIRLS - 41 finishers.

Stella: 7:00, 3rd place, 6:22 mile pace

Way to go. You ran another great race. So strong and smooth. You ran with some tough competition from bigger schools from all over the region. Your confidence and determination were plenty to get up into a good position early and finish well. I look forward to getting you back racing with our 7th grade pack, too. Working together, I know we can start to pick off a couple more racers ahead of you.

Nina: 8:59, 28th place, 8:10 mile pace

Wow. Two solid finishes in a row. That pink tape is doing the trick for sure. I love that you are finding a nice, even pace and maintaining throughout the whole race. I think that as we add more miles and more speed during practices that you are going to find another gear and start working your way up through the pack. So wonderful to see you running well.

Lily: 9:00, 29th place, 8:11 mile pace

Way to be tough. I know it was a challenging race for you. Those steep hills and soft ground made for some difficult traveling. You got pretty worn out but you didn’t give up and kept going. Your finish looked really good. As we move through the season, we will increase our fitness and start making these races feel a whole lot easier even when you are running faster. You are going to be loving these races, just you wait.

Grace:

Good call on taking some time off until we get some more information. We missed your cheerful presence greatly but look forward to developing a new plan for moving forward and getting you out competing once again.

Addie:

We all felt a little lost without our "team mom." Who was gonna get us taped, supply and apply our glitter and bring along general good cheer? Well you must have taught the ladies well as they somehow got all those tasks taken care of. Liberty Bell definitely had their glitter on. Hoping that you are not long for the crutches and that we get you back this season. Thanks for all you do.

PS Not a lot of photos this week. We'll do better at Leavenworth we promise!!

Battle of the 509 - 9.22.18

Liberty Bell XC - Battle of the 509 (HS & MS)
Location: Fair Ways Golf Course, Cheney, WA.

Date: 9.22.18

Distance: Approx. 1.5min MS and 5k HS. Mid-60’s, intermittent clouds. Quite breezy on a winding course traversing cart paths, multiple out n’ back fairways, and some rolling terrain in certain rougher spots. Quick grass, little bit of gravel path, downhill finish. Big races with some great competition.

Thank you again the to parents that made the 3.5 hour trek for their support with splits, timing chip collection, and in the bonus plus category for Heidi — assorted snacks for the middles school group!

Overall Middle School Races: How much fun is that! We got to race toe to toe with perhaps the largest middle school cross country team any of us has ever seen. Once again, we ran in a combined boys and girls, 7th and 8th grade race (99 total finishers). The course had its own start line and then joined in to the second half of the high school course. It was winding and twisty and turning, but short fast grass. I suspect it might have been a bit longer than 1.5 miles, so take those mile paces with a grain of salt — and remember, you can’t compare your times from week to week because each course runs so differently. Compare how you felt!

Also, just have to say — the middle school pyramids were totally awesome. A new level of professionalism and so many other high school teams were jealous! Hope you had fun with it!

MIDDLE SCHOOL BOYS

Way to go. We definitely competed well, giving notice to all of 509 that the Liberty Bell XC will be a force to be reckoned with for years to come. Lincoln of Pullman beat us 24-31. They were a solid, very very deep team. They were able to put a pack of four just in front of our 2-5 runners to just barely beat us out. I think if we raced them again that there might be a very different outcome; as we continue to get competitive experience and develop racing savvy. Looking forward to seeing how we stack up against more local competition on Tuesday in Chelan.

Isaiah - 1st 9:42, 6:28 per mile pace

What a way to start your season. You started out hard, created early separation and cruised to a comfortable victory over some good runners. Pretty amazing considering you have been on the shelf for two weeks with your knee. This bodes well for a great season. Didn’t get mile splits but I wouldn’t be surprised if you your second half was a bit slower. We can work on pacing to create better balance and faster times.

Will - 6th 10:24, 6:56 per mile pace

Another excellent race for a new XC runner. Once again you showed racing savvy, starting out conservatively and working your way steadily up the line. Towards the end, I thought you would catch that group of 4 in blue jerseys just ahead of you. Next time, we will do a better job of letting know where the finish is, so you can time your kick and leave those kids in the dust.

Sawyer - 7th 10:26, 6:57 per mile pace

Way to go on your first race of the season. You demonstrated remarkable grit out there. You went out hard without having raced in a long time. It seemed that you might drop off when those Lincoln runners went by but you kept the gap steady and were even starting to close on them on the back end. When we combine this determination with some added fitness and some form work, you are going be able to keep that quick pace up through the entire race.

Graham - 8th 10:27, 6:58 per mile pace

The sibling rivalry continues. Four seconds ahead of your bro, nice job. You are now stringing together solid performances. Like Sawyer, you will benefit from some more even pacing as we move along in the season. Your determination shined through as you maintained contact with our pack to push back against the group ahead of you.

Carter - 9th 10:31, 7:01 per mile pace

You stepped up BigTime; really closing the gap on our front pack. In Bridgeport, you were 24 seconds behind Graham, this time it was just 4 seconds. Running like this gives the Mountain Lions a really strong pack that is going to a force to be reckoned with. Working together as a group in our speed workouts will really make this pack gel.

(Sawyer, Graham, Carter) Lets talk strategy on Monday for Chelan on Tuesday. Might be interesting to plan to go out a little slower with Will and see if you all can keep pushing and moving up as a pack of four through the entire race. Just a thought)

Aksel - 13th 10:47, 7:11 per mile pace

Another inspired effort. Looks like you are intent on continuing to move up through the pack and make your mark on this team as a 7th grader. You finished just a second behind Lincoln’s 6th runner, emphasizing the importance of passing every runner you possibly can. As the season progresses, we can work towards connecting you up with our front pack. Good things lie ahead.

Tristan - 21st. 11:16, 7:31 per mile pace

 You ran a well-balanced race, staying in close contact then unleashing that blistering kick in the shadows of the finish line. As your conditioning improves, we can work on steadily improving your race pace without sacrificing any of that dynamic finish ability.

Jackson - 23rd 11:18, 7:32 per mile pace

An improved effort over your first race. You were running relaxed and much further up in the pack throughout. We can focus some energy on finishing kicks so you will be able to withstand any late challenges. Excellent race.

Kellen - 27th 11:32, 7:41 per mile pace

Excellent job working the race with teammate Kyler — and keeping your cool even when he lost his shoe! You seemed very aware of when the runners around you were either making a move to pull away or were starting to tire and you used your awareness to make some great race decisions. You also looked like you enjoyed this final kick more than at Bridgeport. Nicely done.

Kyler - 29th 11:33, 7:42 per mile pace

Pretty awesome to finish in the top third of the runners in only your second XC race (and with losing your shoe with at least half a mile to go!). You have the makings of a solid XC runner full of determination and positive attitude. The pizza socks are a nice touch as well. In pace workouts over the next couple weeks, we will work on connecting you with Jackson and Tristan as we work to tighten up our second pack. Way to go.

MIDDLE SCHOOL GIRLS

Our 7 middle school girls put up a mighty battle against the large army from Lincoln Middle School of Pullman. They edged us in the team score, but we ran tough and did the small schools of Washington proud! Again, don’t get too caught up in the paces per mile — every race course is different and I suspect this one might have been a bit longer than 1.5 miles.

Stella - 1st girl, 11th overall, 10:43, 7:09 per mile pace

You race with so much heart! I love how you just went after it from the moment the gun went off and you raced the boys around you with grit and a whole lot of determination. Nice job keeping it together in the last half mile after a good quick start.

Leki - 2nd girl, 18th overall, 10:58, 7:19 per mile pace

I am sure the Outward Bound field trip this week had you a bit more tired than usual, but you still showed up to that starting line ready to go. Most racers on our team seemed about 1 minute slower on this course than Bridgeport and you were right in that ballpark. So, another super solid effort and once again you competed well with those around you. Let’s make sure we do some “kick” work in the next few weeks, so you feel like you can fly ever faster in the last 100 meters!

Linnaea - 9th girl, 56th overall, 13:04, 8:43 per mile pace

You looked so much more confident than last week — any fear or doubt in your eyes was replaced with sheer determination. You had people to race the whole way and this week it seemed like you were engaged in the race and no longer worried about just finishing. This is a whole lot of growth for just one week — imagine where you will be in a few more! 

Ila - 17th girl, 70th overall, 13:55, 9:17 per mile pace

Another excellent effort. You said to me on the bus that you like running and it showed in this race. You raced hard and I’m sure it hurt at times, but you also looked like you were having fun — passing people and especially with your strong finish kick. That was a big field and you totally held your own!

Lilly - 19th girl, 72nd overall, 13:56, 9:17 per mile pace

Best news of all is that you said your shins didn’t hurt like crazy! And, you got to enjoy the power of running with teammates. You looked like a totally experienced runner out there — great form, relaxed face and arms, and eyes focused ahead. And, quite a big kick there at the end! So glad the shins held up to give you that fun experience!

Nina - 22nd girl, 76th overall, 13:58, 9:19 per mile pace 

Terrific running with teammates! I bet that felt good! So glad, too, that your shins felt ok today and that your lungs enjoyed the milder weather than last week. You really raced this one and it showed in your very strong final kick down the long last stretch. Congratulations!

Grace - 23rd girl, 77th overall, 13:59, 9:19 per mile pace

I know this one didn’t feel as easy or as good as you wanted but you played an important role in running with your teammates and you showed a whole lot of courage in sticking with it. We’ll get the breathing/feeling good figured out and you’ll be right back to racing like you want to! For today, be proud of all the good things you did accomplish!

Addie and Penny — So awesome to have you out there cheering like crazy! Penny we can’t wait to see you race on Tuesday and we appreciate your enthusiasm and patience. Addie, we know that there was no one out there who crutched faster than you! You are both such supportive teammates and XC runners through and through!

Dashe and Ayla — We send you our healthiest wishes and hope you’ll be able to toe the staring line on Tuesday with your teammates! We missed you!

HS BOYS:
“Team” was a common theme when we talked about goals three weeks ago. And that kind of thinking and racing will ultimately be an important factor in getting this group to gel and progress over the next several weeks like I know that we can. That being said, this week’s racing and practicing were an excellent sign of things to come. A pleasure to see a Friday pre-meet easy distance with almost all of you cruising together, and some awesome pack running today that will lay some excellent foundations for competitive scoring at future meets. Looking forward to having David and Andrew added back into the mix at Twilight to see how a few more pieces fit.

And on the “believe in this team” front, our first 5k efforts of the season put us firmly in striking distance of several league teams that have already logged 2-3 of these 5k races. We have work to do but this was an opening and we always strive to run our best races at the end of the season. To a runner we a better off then we were last year, and we will keep heading in the right direction.



JV VARSITY BOYS: 279 finishers.

Always one of the larger races at any meet, the JV boy’s race is a challenge to navigate. There is a LOT of pent up energy (with sometimes naive frontrunners taking the pace out too fast); it is crowded and easy to lose track of your team, and, and it can be easy to get caught up in someone else’s race — thusly forgetting about your own best effort. That being said, Owen, Eli, and Kieren all raced incredibly well in their first-ever HS 5k races. A terrific start and something to build on for certain!

Owen: 20:28, 112nd place, 1st mile 6:09 - 6:35 pace
A little under the weather, and by that measure a success for sure that your overall pace was better than the 2mi at Sehome. Five weeks in and your running fitness is rising above even some chest congestion and a stuffy head. You challenged that first mile at the exact same pace as the Lazo-Bellamy group in our Varsity race, and the rhythm from practice is beginning to sink in and guide your ideas of pace etc.. The later two miles will get easier as your feel better, and this is a great first effort at a 5k distance.



Eli: 22:10, 201st place, 1st mile 7:07 - 7:08 pace
Again, super loose and fluid - and carrying yourself so much stronger then in previous years. It shows as well when you shifted gears in the kick and found some real momentum take hold in moving towards that finish line. You may have been passed by one person, but you otherwise moved with the group and definitely had some guts to go with people at the end of the race. Nice job as well in setting the pace for Kieren and in helping him to have a great race as well.

Kieren: 22:20, 206th place, 1st mile 7:10 - 7:11 pace
Congrats on the first 5k of the season! Despite all of your anguished stretching chatter, you got out there and made a great run of it. Thank Eli for setting a steady pace, but commend yourself for never losing contact and for staying close even when an occasional gap would open up throughout the race. Just a few places where you got tired and the form started to falter, but all-in-all you stayed taller today and got a little more oomph from your arms when it counted. Your over-all pace at Sehome was 7:37, with a 30 sec. drop from your first mile to your second, and today you basically ran 7:10-7:11pace, even the entire way — AND faster overall. So much for adding a mile. Time for a 10k!

Andrew, David: Feel better gentleman! Glad to have you along for the ride and looking forward to getting you that first 5k of the season next weekend at Twilight.



VARSITY BOYS: 165 finishers. Team: 20th out of 23, but some interesting info gained on future races with St. Georges and Asotin.

Emerson: 17:37, 57th place, 1st mile 5:38 - 5:40 pace
Same opening mile as Sehome. 10 seconds faster per mile and 1.1 miles farther. This race went just like you felt - with you holding steady and many others coming back to you as the miles built. Also a testament to your strength from summer miles and your racing demeanor as an experienced senior with a feel for the distance. A great 5k start and you’ll have another fast crowd to navigate with similar results next weekend in Marysville. Great job Emerson!

Travis: 18:09, 86th place, 1st mile 5:46 - 5:50 pace
Welcome back to 5k XC! A great start in many way time/pace etc. but what we appreciate most is the poise and confidence that you seemed to possess in those early miles. Halfway through your were easily the strongest runner moving through the field and a few more weeks of adaptation to speed in workouts and speed/endurance in the races will have you feeling even better in that 2.75-3mi range of the race. You STILL found a kick today even looking just a little tired, and super nice work all around.

Bodhi: 19:01, 123rd place, 1st mile 6:08 - 6:07 pace
Knocking on the door of sub-19 and this is JUST the kind of Bodhi that this team will need as the season unfolds. Awesome to see you so comfortable in a pack (and sometimes leading the way) with Simon and Lazo as you were rarely even within 30 sec. of this group in your freshman year. Strong, tall, and smooth throughout, you are a different runner this year and we are

Lazo: 19:09, 126th place, 1st mile 6:08 - 6:10 pace
Another great example of senior leadership and what that can bring with you and Simon pulling this group together from the start. Also nice to see you feeling better and to recognize the difference over the last two weeks as your lungs have cleared out and you can better handle the pace and depth of a race. Critical to our seasonal success this season will be getting this pack out a little faster and then staying tough etc. by virtue of group dynamics. This was as super positive sign for things ahead. PS You were 19:20 at a 3mi Wenatchee race on this weekend last year, so also good news!

Simon: 19:12, 128th place, 1st mile 6:08 - 6:11 pace
6:20 pace for 2mi at Sehome and 6:11 over 3.1 today. Two weeks of work in the interim and your ability to push over the course of a race will continue to improve. A first 5k last year of 19:36 so this is a great spot to start. You and Lazo will contribute SO much to this team by continuing to guide this pack further and further up the field, and we really hope to get you guys some new PRs to celebrate senior year and an additional crack at some fast racing back in Pasco this November.

Bellamy: 19:12, 129th place, 1st mile 6:09 - 6:11 pace
You found a great pack and hung tough even when it may have hurt a little more near the two mile. SUCH a great effort. Smooth, even, and with just enough gas left to change pace for the finish and find a kick. You ran 6:24 pace over 2mi. at Sehome and 6:11 pace over 5k today. That’s just the kind of racing we’ll need to be competitive with Tonasket, Manson, Trout Lake and Brewster at the end of the season, and it was great to see you giving it a try.

Cooper: 20:38, 28th place, 1st mile 6:20 - 6:38 pace
Chalk this one up and don’t let it weigh too heavy on your thoughts about next week or next weekend. Clearly you were sick, so kudos for fighting through and for giving it your best effort on a not-so-easy day. Grit and mental toughness will serve you well on bad days — and then even better when you are feeling good and striving to find that extra will to hang on or that extra push for a finishing kick.

HS GIRLS:
Our theme for this week was “rough draft.” This early in the season, a chance to run in a big race like this is just like writing the first rough draft of a paper. You have to put words down on the page so you know what you have to work with. You challenged yourselves to try something in your race —to just get some words down on the paper — so we can help you refine and polish your race for that final draft in late October/early November. I saw everyone out there giving it their all and providing great support for each other. We’ll take what we learned from this rough draft and start editing!

JUNIOR VARSITY GIRLS: So excited to have a scoring JV team in only the second time in recent Liberty Bell XC history. And, you ran great! Placed second out of 15 complete teams and were the first Washington team across the line. Inspiring efforts across the board! 146 runners finished the race.

Greta L: 20:28, 2nd place. 6:27 1st mile, 6:35 pace
So great to see such tenacity right from the get-go. You got right out after that golf cart and set a quick early pace. I loved watching you match stride for stride with the Mountain View runner when she came up on you in that first mile. You battled all the way and made it look like fun!



Lilia: 22:20, 14th place. 6:57 1st mile, 7:11 pace
Wow! What a stubborn runner you are (and I mean that in a good way!). You just kept sticking with it, even when it got hard and it sure paid off with a terrific time and place. I noticed you especially stuck with the race in front of you in that winding section from mile 2 to 3, which says a lot about your mental focus.

Lena: 23:12, 19th place. 7:11 1st mile, 7:28 pace
Another excellent effort. Once again you looked fluid and smooth through the opening half. You are doing a good job this year making sure you get into a good solid position in the first mile. I know your stomach was causing some troubles in the last mile, but you did an admirable job staying in the race around you. We’ll figure out what to eat when before a race and you’ll carry your strength even more in the last mile.

Lindsay: 23:28, 22nd place. 7:17 1st mile, 7:33 per pace
Every week you impress with the way you run the middle of your races. Hopefully you feel good about this overall effort, because it was a good one, but I hope you especially take pride in the way you run between miles 1.5 and 2.5. You just don’t let up — totally focused, totally pushing yourself and that makes a big different in your finishing in the top 25 of a very fast JV race.

Annika: 23:43, 30th place. 7:26 1st mile, 7:38 pace
I think every runner would like to feel the way you looked like you felt in this race. You just looked in control, mentally in the race, confident, and like it felt good — even the hard parts! You did such an excellent job moving up through the crowds after the first mile and you kept your focus always ahead of you. So much fun!

Willa: 27:01, 84th place. 8:03 1st mile, 8:42 pace
Definitely my inspirational story for the day. Congratulations on finishing your first race — and a 5K at that! Considering that just 3 weeks ago you were tackling one minute of running and one minute of walking for 20 minutes, completing a 5K in under 9 minute per mile pace is amazing! I know it hurt and I’m sure you wondered at times why you signed up for this, but you never stopped and you just kept reaching for that finish. We should all remember just how brave you are!



VARSITY GIRLS: 115 finishers. 15 complete teams. We finished 4th behind 3 Large School Idaho teams (and just 16 points out of second). We were the first Washington team (and by far the smallest school in the top 10). It was “all good.”

Novie: 18:28, 3rd place. 5:43 1st mile, 5:57 pace
It’s great to be in a fast race and what an excellent time you posted for an opening season 5K. This one went out hard from the moment the gun went off and I know it was hard to make contact with the first 3. But, you were patient, you worked that second mile hard, and you ran just 5 seconds off your PR. Watch out next week! (I like the going out in 5:43...that’s the ticket to a fast time....it will start to feel even better in the weeks to come!).

Icel: 19:33, 11th place. 6:21 1st mile, 6:18 pace
Congratulations! You just broke the magic 20min mark for the first time — and really you shattered it. That was quite possibly one of the technically most perfect races you could have run. You got yourself out well and into the hunt with a front-ish pack and yet you picked a pace that you knew you could keep for the next 2 miles. Excellent pacing and just plain gutsy racing. Big PR and all signs point to a big senior season.

Ella: 20:14, 21st place. 6:10 1st mile, 6:31pace
You are always “in” the race and once again you battled the whole way. You got sucked out pretty fast for that first mile and that took a bit out of what you had left in the last mile. I love, however, that you went for it and we’ll adjust a bit at Twilight and you’ll be ready to be under 20.

Eva: 21:18, 41st place. 6:42 1st mile, 6:51 pace
You looked great this week in practice — like you found a whole new strength in your legs and you took that momentum and went out boldly. And it worked! What an excellent and huge PR for you and what great racing you provided toward the team score. Keep confident! And, let’s get that foot looked at so we can keep the momentum going.

Jori: 21:27, 44th place. 6:41 1st mile, 6:54 pace
After a week that included an Outward Bound field trip and some tough work outs, you showed your determination. There will be many races where you will feel better, but tuck this one back in your mind as a confidence booster. Because if you can still run this fast in a fast race after the tiring week you had, then you have got to know you are ready for anything!

Ava: 21:55, 60th place. 6:45 1st mile, 7:03 pace
What a solid opening race — your last first race in a Liberty Bell XC uniform! You looked so calm, collected, and in control throughout. I felt like you raced the people around you, moved well through the crowds, and kept good contact. I’d love to hear more about what you thought! This was a great first draft (especially given your having a cold) and we will be able to polish this up into something you are really excited about by the end of the season.

Keeley: 22:43, 76th place. 6:56 1st mile, 7:19 pace
I know this was not the race you wanted nor the race you are trained for. But, it’s a chance to learn and a starting place to move from. You just never got out into the race and you missed a couple of chances early on to attach to some groups that were moving up. That’s ok. These things happen. The sun still rises. Keep your head up and know you will feel better! We all still believe in you!

Greta S:
We were so glad to have you there. I know it is a bittersweet thing to enjoy cheering on your friends and teammates and to so strongly wish you could be out there, too. I wish I had a magic wand. But, life throws us tricky things sometimes and the best we can do is face them with determination, grace, and little bit of GRRR. And, I see you doing that every day! Thanks for being a great teammate!

And to Anja, Ayeanna, Kierra, Liv, Payten, and Mahali — we send you all our healthiest thoughts and hope to see you out there in the green and gold of Liberty Bell soon. Rest up and we’re cheering for you, too!

Bridgeport MS Race - 9.11.18

Liberty Bell XC - Bridgeport Middle School Jamboree
Location: Lake Woods Golf Course, Bridgeport, WA

Date: 9.11.18
Distance: approx. 1.4 to 1.5 miles. Lots of long grass, one big loop plus a little extra. Two big uphills (including one right near the end) and one long downhill. Total downpour — it started raining on our warm-up and just kept pouring through the whole race!

 

GIRLS MIDDLE SCHOOL RACE

Although the race was run as one big race with middle school boys and girls, they did provide a team score for just boys and just girls. And, congrats! Liberty Bell Girls won with a low score of 40 points, besting Okanogan in second with 62. It was a fun, gutsy run for all in some crazy wet weather. We loved seeing the joy and the giving-it-all out there!

Dashe: 9:32, 1st place, first mile - 6:09

Congrats. Looks like you are ready to keep the family tradition of fast racing rolling along. You looked relaxed and strong throughout and did a great job of leading our other runners along. It worked out well to be running with the boys as the experience of running with lots of competition will be very helpful as the season progresses.

Stella: 9:43, 2nd place, first mile - 6:20

Excellent start to the season. You found a comfortable spot behind Dashe and kept it there for the whole race. Your ski racing experience shines through in your calm and focused approach. This race set the tone for our season and having you pushing the pace up front will make Liberty Bell hard to beat.

Leki: 9:55, 3rd place, first mile - 6:20

Wow. What a super solid race. Ran through some serious leg soreness and ended up with a great result. I sense a little bulldog in you. You were able to stay in contact with Stella and Dashe and provide a formidable top three, putting three runners in front of Okanogan’s first. We will work on making sure you will have fresh legs for the Spokane meet.

Linnaea: 12:02, 16th place, first mile - 7:46

Awesome first middle school race. You fought through some self doubt and were able to achieve your goals. Great job working to link up with runners and move your way up the pack. You were one place in front of Okanogan’s 4th runner. I see you continuing to move up through the line as the season progresses and you get a few more miles under your belt.

Grace: 12:24, 18th place, first mile - 8:03

It looks like you found some of your inner GRRRR at the finish. 250 yds. out, you were shaking your head saying “I cant do this, I’m done” but somehow you dug deep and found an extra gear. Your finish looked super strong with excellent form. Performances like this show we have great depth with our our 4-7th runners making the Mtn Lions really hard to beat.

Lily: 12:38, 21st place, first mile - 8:06

Talk about running through some pain. Way to keep focused through the distraction of your shins. You hung tough and stayed connected with our second group. You finished in front of Okanogan’s fifth runner, handing them an extra point. This highlights the importance of having a deep team. Once we get those shins all healed up, you will be a force to be reckoned with.

Ila: 13:17, 23rd place, first mile - 8:30

Way to hang tough throughout your first race. You ran steady throughout and finished strong. You were focused on running your race though it is always nice to look back at the finish and see more runners still strung out. This sets a good baseline which you can start working from during your first XC season.

Nina: We were impressed with your determination to toe the starting line under inclement conditions. You made a good call to pull up when your breathing got too heavy. We are in this for the long run and need to be smart about our racing. I think that as we get more practice and more miles in that your lungs will respond and get you through the whole race.

Ayla: Thanks for the cheering and great support. I look forward to Spokane and seeing you on the starting line. You looked strong in practice the other day and I am sure that with a little more practice you will be ready to roll. Big time.

Addie: Way to go crutching all over that golf course, getting miles splits and cheering the Mtn Lion along. Your positive presence is a great and important addition to the team and provides depth on many levels and as we know depth is the hallmark of great cross-country teams. Hopefully your recovery from the stress fracture is quick and we can get you back on the course at some point this season.

BOYS MIDDLE SCHOOL RACE

Congrats! You emerged victorious over a good and deep field. Your low score of 42 surpassed Brewster in second with 65. There was some terrific pack running out there and you all did a great job finding someone to stay connected with and to race the whole way. All of our boys finished in the top half of the race. So much hear to feel good about and what an excellent way to kick off the season. 

Graham: 9:07, 4th place, first mile - 6:01

Such smart, tactical racing. You kept it under control but quick at the start and you just moved up strategically through the first 3/4 mile. You ran a terrific downhill and that set you up for a really fast finish. You looked so strong and comfortable! Hope you feel good about this big opening season race!

Will: 9:22, 6th place, first mile - 6:13

Congrats on your first cross-country race ever. You sure made it look like you’ve raced before. You paced yourself really well and still had a big finish up and over the hill and into the finish line. You were the second 7th grade finisher, which tells us you are only going to get faster as you gain racing and running experience!

Carter: 9:31, 7th place, first mile - 6:15

You went for it! Next race, we’ll dial it back just a bit in that first 400 and your legs and lungs will feel much better in the middle. You still rallied for an excellent run up the last hill and into the finish—and that’s tough! It’s great that you have so many teammates right nearby!

Aksel: 9:37, 9th place, first mile - 6:19

You were all heart and hard work out there and that vaulted you into the top 10. On many of the teams competing, you would have been the fastest runner — relish the fact that you get to run every day with other fast runners, because it is always more fun to get faster with your teammates! Really appreciated your calm approach to your first race and you ran really smart just finding your rhythm and holding strong the whole way!

Tristan: 10:01, 16th place, first mile - 6:46

I know you had a side stitch that cramped your style from the start, but that was still some very tough racing and you should feel good about the start to this season. It’s great that you remember how good racing can feel and that even when you don’t feel so good, you can still find the mental fortitude to dig in and compete.

Kyler: 10:07, 18th place, first mile - 6:36

What a great first race! You were the 9th fastest 7th grade boy and you stayed with the fast pace even after the slip in the sand. Your finish was impressive — you clearly had given it your all, but you still were moving your arms quick and driving your legs. You are going to have a great season and feel better and more confident every week!

Jackson: 10:08, 19th place, first mile - 6:52

Smooth! You run so easily and with this incredibly fluid, smooth stride. You also ran smart — not getting out too crazy fast and just holding the pace and catching people. You did an excellent job staying connected to people throughout the race and thanks for being one of the 8th grade leaders during the warmup!

Kellen: 10:16, 22nd place, first mile - ?

I know you felt like you didn’t have the kind of finishing kick you wanted, but I think that is because you ran the whole race much faster than you did last year at this time. You were almost a minute faster than your opening race last year — and yes they are different courses, but that’s a serious, legitimate improvement no matter what. So, yes, you will find your kick, but let’s celebrate the fastness of the whole thing this week!

Isaiah: We want to acknowledge your very mature and smart decision-making. Your knee was not feeling good on the warm-up and given the cold and wet conditions and the persistence of your pain, you were right to be patient and choose not to risk further injury. We know you love to race — and we hope you’ll be out there soon. You were a great leader of the team cheer and a good teammate supporting and celebrating others. Hang in there — you will heal!

Sehome Invite - 9.8.18

Liberty Bell XC - Sehome Invitational 9/8/18 - High School
Location: Civic Stadium, Bellingham, WA

Date: 9.8.18
Distance: 2mi. Conditions: Some time on the track, trails, and grass. One loop, run twice — one long downhill one long uphill. Races by grade. Weather was awesome — clear air, in the 60s, no active rain but cloud cover. We were, we believe, the only small school on the line — lots of bigger schools, for sure!

BIG THANKS: Big thanks to parents Alison Fitzgerald and Bruce Hevly, Melissa Quigley, and Chris Legler for faithfully taking our mile splits. Soooo appreciated!

HS GIRLS:
Our theme this week was fierce and kind. Fierce for letting that inner racing instinct flow—our team is full of runners who like to push themselves and find their fierce. Kind for remembering that the best race strategy is the one we form from the conversations in our own heads and that far and away the most important thing to remember is to be kind as you talk to yourself. We all have tough moments in a race — when it gets hard or someone passes you or you just don’t feel great. In those moments, we remember to affirm to ourselves what’s good and what’s going right. We’ve done more squats and tiny pulse squats, more bike intervals, more core exercises than anyone out there this week and we used that as a way to remind ourselves just how strong we are. Fierce and kind seemed to fit the high school crew this year with across-the-board excellent results for a first race and another first place plaque (even if we don’t totally understand exactly how they scored the meet!). Congrats! An auspicious start to what will be a great TEAM season.

FRESHMAN GIRLS: 77 finishers total. Loved having a full team on the line!

Jori: 13:15, 4th place, 6:23 first mile, 6:37 overall pace
Super smart racing from start to finish. You got out right where you wanted to be and then just held super tough. You ran a terrific half mile there in the middle on the track through the downhill. You found a rhythm and just let it flow. Excellent finish, as well.

Mahali: 14:30, 14th place, 6:49 first mile, 7:15 overall pace
Your running is so smooth — you make it look effortless. You went out hard—which I love to see since it means you are ready to race—but perhaps just a bit too hard for finding that perfect sweet spot. We’ll work on evening out the miles and you’ll feel even better! You looked calm and relaxed and in control. That means good things for this season.

Lilia: 15:13, 28th place, 7:15 first mile, 7:36 overall pace 
We’re going to consider this race a great success because you kept your head and stayed positive! This race went out fast and I know you pretty quickly got a side stitch. That’s tough to deal with, but you totally hung in there and you said after that you chose to keep positive. That is a huge accomplishment and it is going to serve you so well in the next race. Keep up that positive mental approach and you’ll be owning the race courses soon enough!

Payten: 16:54, 51st place, 7:59 first mile, 8:27 overall pace  
You know what you are doing out there and how you like to race. You steadily moved up and honestly looked more comfortable and strong as the race went on. That says a lot about your efforts this summer and your confidence. I think you’re going to really like 5K!

Ayeanna: 16:54, 53rd place, 7:52 first mile, 8:27 overall pace 
Now that was a fierce finish! After a late summer of inhaling a lot of wildfire smoke and nursing a respiratory infection you ran pretty great. There will be races that will feel easier and better to you, but knowing that you’ve still got that fierce racing instinct in you in the last 400 meters can help really boost your confidence. After a few weeks of actual running (and less biking and squats) your legs and lungs are going to feel great and you are going to fly!



SOPHOMORE GIRLS: 121 Finishers. We’ve got some serious Sophomore power! Awesome to have 7 runners toe the line!

Liv: 12:44, 4th place, 6:01 first mile, 6:22 overall pace 
A big improvement over last year at this race, 30 some seconds faster and world’s of difference in your nerves. You kept your composure and looked far more relaxed at the start line. This race went out super fast, but you needed to put yourself in the position you did to make sure you were racing where you wanted to be. It is good to see that fierce start and after we get to run a bit more, you’ll find the last 600 meters feel even better. Keep remembering and focusing on the good — because there was a lot of it today.

Greta: 13:01, 6th place, 6:17 first mile, 6:30 overall pace 
You have some serious inner fierce. Your fight in the last 150m on the track was downright epic and your re-telling of the story of what was going on in your head can only make a coach smile. Excellent first race effort in an LBHS uniform AND after battling a head cold. You are a terrific, positive addition to this team and your approach to racing and to being a supportive teammate is simply inspiring!

Keeley: 13:50, 10th place, 6:45 first mile, 6:55 overall pace
So much fun to watch you feel good and strong throughout the race. When you popped up the top of the hill for the last time, you just dug in and passed 4 more people. That’s racing. So glad to hear you kept it positive in your head and good on you for a 43 second PR on this course over last year. This is a new season and you are a different runner than last year. Believe it.

Eva: 14:13, 19th place, 6:44 first mile, 7:06 overall pace 
What an excellent start to the season. Last year at your first race you ran 8:06 per mile — this is over a minute faster! That can only mean good things for the season! I thought you got out after it great and I think that as the season progresses you will find your running legs (and arms!) to make that second mile as fast at the first. You are stronger than ever.

Lena: 15:20, 36th place, 7:15 first mile, 7:40 overall pace
A 24 second improvement over this same course last year and you looked absolutely awesome for the first mile and the last 400m. I know your stomach upset things a bit in the middle two-thirds of the race, but how fierce (and kind in your head) you must be to just roll with it and find that fast gear again at the end. You are running with track season form and confidence. Enjoy it!

Lindsay: 15:25, 38th place, 7:21 first mile, 7:42 overall pace
Congrats on a PR of 8 seconds from this course last year. You looked super strong - especially in the middle section of the race where you were just powering through that grass area behind the stadium. Your finish kick is going to come as we get a chance to run some more workouts outside—just like it did in track. You are going to just keep getting faster every week, I know it!

Annika: 15:56, 57th place, 7:39 first mile, 7:58 overall pace
Awesome return to XC! Under 16 minutes and you finished in the top half of a very good field. There is so much here to feel good about. You were definitely “in” the race, moving well with the pack around you and finding key moments to dig in. We are SO glad you are back this fall!

JUNIOR GIRLS: 83 finishers. Novie was our lone entrant but the whole team was out there with her in spirit and cheering!

Novie: 11:46, 1st place, 5:41 first mile, 5:53 overall pace
Sweet! You were nervous about what running fast might feel like, but the minute those Glacier Peak girls took off, your racing fierce kicked in and you just let them help you find your groove. Excellent work being patient to make your move where you wanted to and then, wow, you made the move with authority. I like the idea of getting you out quick — let’s keep that going! I think that’s the ticket to meeting your time goals for the season.

SENIOR WOMEN: 65 finishers. It’s hard to wait around all day for your start time — but extra appreciation to our senior women who did so not only with sophistication and style, but who were also pretty awesome teammates to their younger counterparts. Impressive!

Icel: 12:41, 9th place, 6:11 first mile, 6:20 overall pace
Oh my! You sure decided to start your senior year with a statement. With a time that in years past might have made you quite happy in track, you pulled off an inspiring race on a course that offered hills and terrain changes galore. I love that you put yourself in a good place right at the start and then you raced the race around you. I never doubt your fierceness!

Ella: 12:51, 11th place, 6:13 first mile, 6:25 overall pace
I hope you realize just how incredible this race was for a first race of the season. Last year, your first race was a 7:16 overall pace per mile and you went out in 6:55. You didn’t even blink in this race to go out with that front pack and click off a 6:13 — and you looked strong and in control the whole way. We know you just get better and better with every running workout and race, so seriously watch out! This is going to be one fast season! Make sure you are getting enough fluids, fuel, and rest and we’ll hope that leg cramp issue disappears.

Anja and Willa: Thank you for coming along, cheering like crazy, helping distribute numbers, and generally contributing to the team vibe. We are better with your presence and look forward to cheering you on in your LBHS uniform sometime soon!



HS BOYS:
In our first 15 days of practice we’ve been inside on bikes and circuits for 7 total days — and we’ve only run one actual workout with any kind of speed or tempo. That being said, this weekend was a start. A practice race over a 2 mile course where we could actually breath the air. A solid start to the season with 11 of our 12 runner HS boys team towing the line including four freshman in their first-ever HS race.

Emerson: 11:40, 29th place - Senior Boys, 1st mile 5:38 - 5:50 pace
A 20 + second improvement over last year. A patient start. No side stitch, and you were moving with people at the finish. Also about 12 sec. difference 1st to 2nd mile is great for now. Nicely done and more actual running ahead for the week!

Bodhi: 12:09, 45th place - Sophomore Boys, 1st mile 5:51 - 6:05 pace
Really only 14 seconds difference 1st mile to 2nd, and this is a great start! Relaxed and steady through that first lap esp. and you did a great job of moving up over that second half of the first mile — and then holding serve until the end. Love to see you looking so relaxed early with an apparent plan and inner confidence that seems leaps ahead of last year. You were 6:22 at the mile and 6:55 pace overall at South Whidbey last year. Yes, that was 5k but still.

Cooper: 12:23, 28th place - Freshman Boys, 1st mile 5:55 - 6:12 pace
Great to have you out for the team and you threw yourself into this race with the same sort of will and desire that seem to be evident in practice and in your move to the Methow. You’re here and you are giving it your all. Looking forward to some good groupings with you and Simon, Bellamy and Lazo in the next few workout days and meets.

Simon: 12:39, 61st place - Senior Boys, 1st mile 6:00 - 6:20 pace
A solid effort on tired legs and you pushed with that same grit and determination that is apparent in every race. Now that we hopefully back off of the biking and plyometric circuits, you’ll get a little more easy distance volume to help with the lungs. A few speed workouts will be a good reminder of race pace before the next meet as well.

Bellamy: 12:47, 44th place - Freshman Boys, 1st mile 6:12 - 6:24 pace
Only 12 seconds difference 1st mile to the 2nd and this looked really under control and steady. You will have a huge upside to us as a team over the second half of the season once we build a little speed and endurance for the longer races. Your mt. bike fitness has already laid a good base, and the adaptation to running should come relatively quick.

Lazo: 13:17, 74th place - Senior Boys, 1st mile 6:19 - 6:39 pace
Chalk this one up to experience. A workout effort on a day when you weren’t feeling anywhere near 100%, and hopefully not something that set you back at all over the rest of the weekend. You wanted a conservative start and that being said your opening mile was only 7 seconds slower than last year. Another year older and stronger, and when those lungs come around and we get some speed work it you’ll be picking up right where you left off at State last season.

David: 13:18, 63rd place - Freshman Boys, 1st mile 6:16 - 6:39 pace
You ran great with a large group throughout that race. A good gauge on Bellamy near the start as that gap will close as we get a few more race-like practices under our belts and we develop some comfort with groups and a rhythm and flow for the 5k distance. Your lungs are there for sure, and the legs will settle in to accompany the will. Great to have you back David and congrats on your first HS XC race!!

Owen: 13:36, 37th place - JV Boys, 1st mile 6:15 - 6:48 pace
A really great start and something to build on for sure. Pleased to see you get out — but also not totally die at the end. Our base is building slowly due to the indoor practices, but you’ll notice a nice change in how you feel over the second half of a race once we have a few more weeks of actually running under out belts.

Andrew: 14:09, place - 118th Sophomore Boys, 1st mile 5:55 - 7:05 pace
Nice and loose with a good rhythm over the first lap especially. You took an elbow in the side at some point, but seemed to recover some wind and open things back up again over the final 100m on the track. We’ll get some workouts in between now and the next race that will help with that mid-race endurance, but it was god to see you excited to get out there and throw yourself into a race.

Eli: 14:24, 81st place - JV Boys, 1st mile 6:53 - 7:12 pace
Awesome to see you looking loose and easy over most of the this race. At last year’s League Champs you ran about 7:04 per mile and it looks like you are picking up right where you left off. More good things to come. We’ll steadily build that base in the next few weeks and you’ll get more and more comfortable with speed and eventually the 5k distance as well.

Kieren: 15:14, 132nd place - JV Boys, 1st mile 7:08 - 7:37 pace
Some flashes of loose and easy form early on and this two mile Sehome race was a great warm up for your first-ever HS 5k in another two weeks. A lot of positives to take into the next few weeks of running and racing and it’s been so great to have you super consistent with practices since the start. Your late-race form will come and a little speed work will make race pace feel easier soon enough. Awesome job and welcome to HS XC!!!