Okanogan Invite - 9.24.19

Okanogan Invite
Location: Omak Golf Course
Date: 9.24.19

General Notes: I know a lot of people didn’t run as fast as they did at Wenatchee, but there are many reasons for that. For example, it was a really hot day, especially while the race was going on. The hill right before the mile was actually pretty long, and it was at a point in the race when you were all starting to get tired, but you all did a fantastic job of powering up and over! Also, you had a full day of school before you even got on the bus! Despite the times not being what some of you may have hoped, you all ran great races, and now we have a week and a half to get ready for Leavenworth!

All of the averages are based on my assumption that the course was about 1.4 miles long instead of the 1.5 that was advertised. As much as you all have improved, I don’t think we’ve come quite that far just yet! Also, if you want to know what place you were, feel free to ask me.

As a side note, I took some videos of all of you both at Wenatchee and Okanogan, and I would be more than happy to go over some of it with you if you are interested. I might be pulling some of you aside to point out form things that I think are important as well.

7th GRADE GIRLS

Zoe: 8:55 at one mile, 12:50 finishing time, 9:10 average
It looked like you really got off to a good start on the straight away! Your mile wasn’t as fast as in Wenatchee, but that could be because of many reasons. You seemed to be running by yourself, at least coming through the mile, which can be very tough, but you were really able to use the downhill to pick up some serious speed! I saw that you were able to catch up with a group towards the finish, and that looked great!

Mia: 7:33 at one mile, 10:52 finishing time, 7:46 average
You went out a little bit slower today than at Wenatchee, but only by about 6 seconds. It looked like maybe that hill took a lot out of you, because you seemed a little timid going down the other side through the mile. Don’t be afraid to really lean into it and use gravity to give you a huge boost! We’ll keep working on that throughout the rest of the season. You and Peter seemed to be working well together, really pushing each other along just like at Wenatchee, which is awesome to see! The next step is to try to get you two to continue moving up on the competition!

7TH GRADE BOYS
Mac: 5:34 at one mile, 8:03 finishing time, 5:45 average
You were about dead on with your mile split from Wenatchee, which was great to see considering the first mile today was definitely more hilly than at Wenatchee. Once again, the Dexter-Mac duo got off to a great start and was doing some solid team running, which is fantastic! When you crested the hill and started coming down, you had a great forward lean and nice long strides (and windmill!) that was eating up the ground. I don’t know where exactly Dexter started to pull away, but when your teammate starts to go, it’s usually a sign that you should start shifting gears because it will mean that both of you are going to go faster! You’re a tough kid and I know you can close that 5 second gap.

Damon: 6:54 at one mile, 9:45 finishing time
You looked very comfortable at the start, and nice and loose as you were coming through the mile, which is great to see, especially since you weren’t really running with someone. Right at the end you were able to hold Brewster off, so excellent work! Something you might want to think about is, although it requires some serious toughness when you’re tired, putting on a little burst of speed to catch the next person in front of you will make it that much easier for you in the long run. Eventually, if you do that enough, you’ll catch up with Landry!

Kaden: 8:44 at one mile, 12:35 finishing time, 8:59 average
You were a bit slower through the first mile, but this is also only your second race so we’re definitely still working on dialing everything in and a lot is going to change week to week. One thing to remember, especially when running hills, is to really try to take nice, aggressive strides when you’ve got some momentum going in your favor. Use gravity! But you did a fantastic job of catching up to Conrad, and then moving together until you were finally able to get just enough ahead of him to beat the infamous “Conrad Kick”!

Malloch: 9:41 at one mile, 13:48 finishing time, 9:51 average
You had another truly stellar improvement on your last race! Even if we extended that distance to a 5k, your pace would still have put you at least 30 seconds faster than in Wenatchee. You went out faster for the first mile, which paid out some huge dividends because you were able to hold on for the last half mile. As you get more comfortable with running long distance, something to work on is to try to keep your head and shoulders from swaying from side to side as you get tired. It’s difficult, but if you stay as focused as you were in the race, I know you can do it!

Dexter: 5:34 at one mile, 7:58 finishing time, 5:41 average
Once again, you were basically right on your mile pace from Saturday which was no easy feat. You and Mac have been working really well together the past couple of races, and I’m excited to see you guys continue your momentum as you tracked down LR. Something that can really help your teammate is, when you’re getting ready to move, telling them to go with you because I know that the two of you together can generate some serious speed. You had some massive strides going down that hill, which was excellent to see! You weren’t able to out kick LR this time, but you’ve been consistently closing the gap, and pretty soon you’ll be blowing by him. Nice race all around!

Tristan: 6:31 at one mile, 9:19 finishing time, 6:39 average
You actually were faster today for the first mile than on Saturday, which was great to see! It looked like once Leki and you started to run together (and I mean you two were literally in lock-step at one point), you added some serious speed and you looked very smooth while doing so! I know we had talked about getting your arms going forward, and it looks like you were really focusing on that (or maybe you did it unintentionally) because they looked great when I saw you. I know its a new thing, but try to remember our windmill technique! Regardless, you held on really well after the mile and finished strong right in the middle of that group.

Peter: 7:32 at one mile, 10:51 finishing time, 7:45 average
You and Mia looked great coming up and over the top of the hill before the one mile, and you really were able to use the downhill to pick up speed and get you off to a great finish! It’s great to see you working with your teammate. Something to think about is, when you start to get tired, your arms can get a little floppy. But otherwise nice job implementing the windmill!

Sam: 6:32 at one mile, 9:27 finishing time, 6:45 average
Your second race got off to an even better start than your first! Congratulations, you’re a veteran now! You came roaring up and over the hill, speeding past on the other side and really pushed it all the way through to the finish! I know you maybe slowed down a bit after the mile, but that’s to be expected with the short recovery and everything else. It’s very exciting to see you bring some serious energy to the team and really get moving out there on the course.

Raiff: 7:00 at one mile, 10:01 finishing time, 7:45 average
I was very happy to see that you didn’t have to do a quick recovery at the start today! You have some exceptionally long strides, and you can really use those to your advantage on the downhills, which you definitely were doing today. You were more or less in the middle of a group, but what’s even better than running in a group is running with a teammate, and Damon wasn’t all that far ahead of you. See if you can work your way up to be with him and then use those big strides to help finish off the race.

Brayden: 5:53 at one mile, 8:31 finishing time, 6:05 average
Mr. Smooth strikes again! You always look so calm out there on the course, and you were even able to get off to a better first mile today and close that gap with Aksel. The next step is to get you all the way up there with him so that he can pull you along for the last half mile! You have a tendency to bring your arms across your body, especially when you get tired, but otherwise you have super form! It’s awesome to see you striding through the course!

8TH GRADE GIRLS (places combined with 7th grade girls, 30 finishers):

Leki - 9:17, 2nd place. 6:31 first mile. Overall pace: 6:11 per mile
A super solid race effort, Leki with a terrific last kick. Kaydence Carrington from Brewster was just three seconds ahead of you today. She went out harder and I think if you can just stay in a little more contact with her in that middle half mile, you can catch her with your strong endurance-based finish. You were up on your toes and moving your arms with crisp speed, which led to your awesome finishing kick!

Ayla - 9:20, 4th place. 6:33 first mile. Overall pace: 6:13 per mile
Excellent pacing this race. It’s great to see you and Leki running near each other—find strength in the comfort of running with the people you train with, as that can carry you through the middle sections of the race. Keep thinking about quiet feet when you get tired. You turned on the speed burners there are the end and fought hard in your pack. Nice!

8th GRADE BOYS (places combined with 7th grade boys; 72 finishers)

Will - 8:17, 4th place. 5:40 first mile. Overall pace: 5:31 per mile
Nice work keeping up a rhythm when you didn’t feel your best. A cold/sickness can definitely make it feel like your legs have lost their zip, but trust us, that feeling is only temporary. You’ll be back to your old self, soon! I love that you went for it despite not feeling great — you love to race and that will serve you well over the long haul. Rest up. Get better. And use this race to reassure yourself that you are mentally very tough in any racing situation.

Aksel - 8:23, 6th place. 5:50 first mile. Overall pace: 5:35 per mile
Your one mile split is almost the same as at Wenatchee....for most runners this mile was about 5-10 seconds slower, so you did a nice job of getting out just a bit faster than on Saturday. I think that earlier connection to a pack helped—and you still had plenty if reserve for a solid kick. Let’s work on finding someone to run with in the middle to mid-late part of the race so you can zone out a bit in your head and just run.

Kyler - 9:27, 17th place. 6:36 first mile. Overall pace: 6:18 per mile
This was a really good race! You looked strong from the first 400 meters and you just kept right in your rhythm. It’s good to see you and Landry working together. You looked confident and relatively relaxed out there—every week getting stronger. I also want to acknowledge the excellent role you played being a leader on the bus and in the warm up. Thank you!

Landry - 9:28, 18th place. 6:39 first mile. Overall pace: 6:19 per mile
You got out a little slower than Saturday, but settled in to a great pace and held your form with plenty left in the last 200 meters. You are a strong runner — and stronger than last year — and that will serve you well at Leavenworth. Be confident in getting out with the pack you want to be running with and trust that your strength won’t let you down in the middle of the race.

Conrad - 12:36, 59th place. 8:41 first mile. Overall pace: 8:24 per mile
You must love a good golf course, because oh-my-goodness was that an awesome improvement. You were more than 45 seconds faster at the mile than on Saturday. And, you held it together to have a huge PR in overall pace per mile. You are totally getting the hang of this racing thing and you can look forward to improvements each week. Just keep track of those running shoes and your legs and lungs will do the rest!

Connor - 13:14, 63rd place. 9:12 first mile. Overall pace: 8:49 per mile
Another solid performance, especially coming off a tough illness. You were conservative at the start and had plenty left after the big downhill to bring it home in good speed. I especially liked seeing you use your quick elbows to bring those legs along in your final kick. Remember to use those arms again on the hills at Leavenworth.

Wenatchee Invite - 9.21.19

Wenatchee Invite
Location: Walla Walla Point Park, Wenatchee, WA

Date: 9.21.19

Race Details: Loooong straight-aways, temps in the 70’s, and softer thicker turf on this all-grass course. 1.55mi.  for JRH and 5k for HS.

JHR 7th GRADE RACE

Zoe: 8:14 at one mile, 12:49 finishing time, 8:16 average, 14th place
You ran a great race and had at least a 7 second improvement on last week! You’re mile time and average were almost exactly the same, which means you ran a very consistent race pace the whole way through. You looked very smooth coming up the final hill into the finish, with your arms working well to get you up to the top. One thing to work on is to try to keep your shoulders a bit more relaxed as you pick up speed.

Marta: 7:10 at one mile, 11:22 finishing time, 7:20 average, 2nd place
Congratulations on finishing your very first race! You did a great job of running consistently, especially considering that you’ve never had to race that far before, and we didn’t really know what your pace would be. You kept your head up and eyes looking forward all the way through the finish. Let’s work on really shifting gears and changing up your running cadence when you go into your finish, just like during our strides.

Mia: 7:26 at one mile, 12:00 finishing time, 7:44 average, 7th place
It seems like you went out quite a bit faster than last week, and even though you slowed down during the last half mile, it really paid off because you went 25 seconds faster than last week! You and Peter were very close for the first mile or more, which is great to see because it makes it easier to run. Remember to keep your head up and eyes forward while you’re running so you can keep looking at your goal!

Dexter: 5:32 at one mile, 8:54 finishing time, 5:44 average, 1st place
I know your time wasn’t as fast this week as it was last week, but keep in mind that you were running a very different race, being out front the entire time instead of having someone to chase down. Both you and Mac looked very smooth through the half mile, and seemed to be working well together! At the finish your arms were working well to get you up that hill and your knees were nice and high. We’ll keep working on extending your quick pace for the last half mile, and there’s still a lot of racing left this year to dial it in!

Mac: 5:32 at one mile, 9:01 finishing time, 5:49 average, 2nd place
Great job holding on to Dexter for at least the first mile! That got you out to a much faster start than last week, and you were able to maintain a great pace for the last half mile. When you’re getting tired, try to keep your body a bit more upright and limit the side to side swaying that sometimes happens. Also, remember to never look back! Just go!

Brayden: 5:48 at one mile, 9:29 finishing time, 6:07 average, 3rd place
You also had a faster first mile than last week, but you were able to hold on pretty well despite running by yourself for a lot of the race. Nice job! At the finish, your form was fantastic! Your knees were very high and your arms were driving all the way through. One thing to work on is to try to keep your left arm going forward, just like your right arm does.

Sam: 6:36 at one mile, 10:25 finishing time, 6:43 average, 4th place
Sam, you ran a great first race! You stayed very consistent the whole way through and maintained your pace well through the last half mile. Running with Tristan out of the start worked well and you guys looked great through the half mile. Remember to keep your momentum going forward instead of side to side, but I know the cast is probably a bit funky while you’re running. Despite all that, you had a great day and a great contribution to the team!

Tristan: 6:37 at one mile, 10:26 finishing time, 6:44 average, 5th place
You did a great job of chasing down Sam all the way through the finish! The next step is to get you running with him the whole way through, and then you can both really race to the finish! You’re a very consistent runner, and you bring a lot of positive energy to the team, which is greatly appreciated! Sometimes you get a little tense while you run, but we’ll work on that. And, above all else, you ensured that the boys completed the sweep! Congrats!

Kaden: 8:04 at one mile, 12:44 finishing time, 8:13 average, 29th place
Excellent job on your first race! You stayed consistent even as you were getting tired, and kept your head up so you could see your goals. You do get a bit wobbly, but that’s something that we will definitely be working on. As you get more comfortable racing, we’ll work on some different strategies for really bringing your time down and try to get you running with some of the other boys.

Raiff: 6:47 at one mile, 10:37 finishing time, 6:51 average, 9th place
First off, I have never seen someone fall down and get back up so quickly! As far as the running went, you had another great race. You naturally have a very long stride, which can sometimes be a bit boundy, but you use it well to your advantage. The whole way through you were right on Damon’s shoulder, and next time I’m very confident you’ll get him!

Damon: 6:46 at one mile, 10:33 finishing time, 6:49 average, 6th place
You always have very good finishing speed, and I know you were working really hard to hold that runner off up the last hill. Congrats on doing just that! One big thing when you’re running is you don’t want to look back. Instead, just really kick it into gear, because then you won’t have to see them!

Malloch: 10:10 at one mile, 16:05 finishing time, 10:23 average, 37th place
You made a huge improvement (almost 2 minutes!) from last week! That is amazing for one week! You actually went out a bit slower, but you really made up for it in the last half mile which is awesome because it means you’re holding your pace a lot longer. I think we’ll see your time continue to drop over the next few weeks as you get more comfortable! 

Peter: 7:26 at one mile, 11:39 finishing time, 7:31 average, 22nd place
You and Mia got off to a great start, and you were able to hold your pace pretty well through the last half mile. You did a great job going up that final hill putting on a burst of speed, and when your arms are moving, you really start moving too so keep pumping your arms! Keep your head up and I know you’re time will start dropping!

JRH 8th GRADE GIRLS
30 total runners. 3 scoring teams. Wenatchee, Housel, Eastmont.

Dashe: 6:23 at one mile, 10:04 finishing time, 6:29 average, 5th place
A tough race Dashe - when it sounds like you weren't quite feeling 100%. Great job working with Leki and its amazing how well you all run together when given the opportunity. Rest easy over the next few days and let's not push our luck with Tuesday in Okanogan if you aren't feeling a whole lot better soon. Some good workouts later in the week and then a hilly, fun course in Leavenworth on Oct. 5th!

Leki: 6:23 at one mile, 10:03 finishing time, 6:29 average, 4th place
Just 1 second back of Wenatchee and in a tight battle all-around in that final 400m and up the final hill to the finish. A great job finding your teammate early and in running together the whole way through. Arms and shoulder’s stayed loose, especially on that final climb and across the finish and you are looking stronger with every practice and workout!

JRH 8th GRADE BOYS
2nd out of 3 scoring teams. Wenatchee (Pioneer) 30, Liberty Bell 38, Eastmont 60.

Aksel: 5:49 at one mile, 9:27 finishing time, 6:06 average, 4th place
Yes, a little slower than you wanted to be, but an excellent race running a little more on your own. Last week you got out 10+ seconds faster and that early connection to the front is something to strive for on Tuesday. It will be a bigger pack (all ages) for the next one, so you and Dexter and Mac and Will will all have each other easily in sight. That should help a lot.

Will: 5:35 at one mile, 8:47 finishing time, 5:40 average, 1st place
A great race only 6 seconds slower on an arguably much slower course. Well plotted from the start with some earlier contact to Marchand to make him feel the pressure mid-race. You also dealt well with his surges just before the mile and you passed him aggressively to open up a nice gap. He closed a bit up the final hill, but it was too much. Strides and our repeat 200’s will help with your own finishing kick, but today the mid-race endurance won the day. Keep up the smart running!

Kyler: 6:33 at one mile, 10:20 finishing time, 6:40 average, 14th place
Another runner whos average pace today was just a few seconds slower than the mostly gravel course in Manson – which is great on a hotter day as well! With a combined race again on Tuesday you can pack it up with Damon, Landry, and Raiff. Strength in numbers!

Landry: 6:21 at one mile, 10:02 finishing time, 6:28 average, 11th place
On a softer, slower course your average pace was within 2 seconds of your time last week in Manson. A great sign that you were racing hard the entire way and pushing yourself into the finish. Good knee drive and pumping arms on the final climb!

Conrad: 9:30 at one mile, 14:58 finishing time, 9:40 average, 38th place
About the same opening mile as last week – which is great for developing a sense of pace. A little slower course with the thick grass and the hotter temps, but we should be on a firmer, faster turf at the golf course on Tuesday. Look for a nice drop in time as your endurance grows and remember to use that speed to stay in contact with the next runner up in the pack at every available opportunity. With Conner back this next week there might be some good Liberty Bell group running available as well!

HIGH SCHOOL GIRLS & BOYS

Girls Overall: We are a team of 12 strong young women. We scored 72 points, good for 4th place. First place was just 10 points away —a team with 32 runners. Second place was 4 points away. Third place was just 3 points away — a school with more than 2000 students. Let that soak in. And, repeat this over and over again — we are a very good TEAM! And, team running was what today was all about. We started off with cheering Lydia to her first ever 5K finish all the way through a Varsity race full of green uniforms running together. I’ll take that over a trophy any day. Awesome work, across the board today! NOTE: The course was running slow...grass was long and soft.

JV GIRLS: 52 finishers
Lydia: 28:37, 29th place. 8:28 first mile. Overall pace: 9:13 per mile
Wow! That was so cool! From the moment the gun went off, you looked calm, cool, and collected. You went out at a pace that felt good and then you just kept cruising. You looked so strong! And, you didn’t just finish your first high school XC race, you RACED it! It was simply inspiring to watch you run that last 300 meters and tear up that hill. Congratulations. Two thumbs way up!

VARSITY GIRLS: 72 finishers. 4th place (72 points). (3rd place - Wenatchee with 69, 2nd place — Deer Park with 68, 1st place — Ellensburg with 62)

Gretta: 20:28, 3rd place. 6:12 first mile. Overall pace: 6:35 per mile
I guess running with a cold agrees with you! That was just a beautiful race — you went out good and strong, but not controlled. And, then you trusted that the front pack would come back to you and they did! That must have been fun to just reel runners in with each step. You looked just like the racing Gretta we know and we missed so last year. Terrific, terrific way to start your 5K season. And, thank you for setting such a great tone with all the other girls — you showed a lot of leadership out there.

Jori: 20:53, 8th place. 6:25 first mile. Overall pace: 6:43 per mile
Keep eating the cabbage! Once again you put the Jori race plan into action with precision. You were out in a good solid place with teammates and then you just began to catch runners in front of you nonstop! You looked so strong in that long straight-away after the 2 mile. And, your kick—it was awesome. So great to see you pumping your arms and really changing gears in that last bit. Picture-perfect racing all around!

Liv: 21:30, 19th place. 6:25 first mile. Overall pace: 6:55 per mile.
You did a great job this week getting out a little bit more conservatively and teaming up with Jori and Keeley for that first bit. That is great strategy. And, you dug deep and found a reserve you weren’t sure you had there in the last mile after the side stitch. You really held it together so well and your finish up the hill at the end was fierce. You are making progress each week. Feel it and Be-Liv! We all sure do!

 
Keeley: 21:51, 22nd place. 6:25 first mile. Overall pace: 7:02 per mile.
Holy guacamole! You might win the prize for biggest improvement. Two years ago as a freshman you ran a good race for you then at 23:12. Fast forward and you are almost a minute and a half faster. That’s crazy good! You looked so solid throughout — and when the going got tough there around 2 miles, you made a choice to stick with it. Your kick will come back to you, don’t you worry — those legs are strong! Congrats on a really kick-butt 5K opener! Hope this one builds your confidence.

Stella: 21:55, 24th place. 6:40 first mile. Overall pace: 7:03 per mile.
It is so much fun to watch you race. You so know what you are doing out there. Terrific job moving up throughout the race. You always stayed connected with someone and you used them to propel you forward. When you decided to turn it on in the last half mile you were on fire! You did everything your team needed today!

Lindsay: 24:17, 48th place. 7:19 first mile. Overall pace: 7:49 per mile.
That kick! I cannot tell you how much that made me smile to watch you literally charging up that hill. It was like a whole other gear came to you and you just went for it! That is especially impressive given that you were battling a serious head cold. Way to be smart out there, taking it out with Lena and working together to feel the inspiration to pass people. I hope you feel great about that effort, even if it felt snotty/stuffy...it shows so much character and says so many good things about the weeks to come!

Lena: 24:29, 51st place. 7:19 first mile. Overall pace: 7:53 per mile.
Great teamwork with Lindsay—and for the first two miles at least you were smiling out there. Yes, the last mile hurt, but you hung in there and didn’t give up. That will start to feel better after a few more weeks of workouts and once you are over your cold (and maybe with a few more hours of sleep!). For now, be excited that you kept your head in the race and your breathing was steady and know that your legs will feel fast again soon!

JV BOYS: 142 finishers.

Jackson: 21:12, 40th place. 6:30 first mile. Overall pace: 6:49 per mile. A very smart and strong first showing in a high school 5K. That was a big field, but you never looked intimidated. You found your running space and then kept your eyes up looking ahead. Your patience in the beginning paid off and you looked strong as you ventured into that new territory of mile 2 to 3. Now you know you can do this and you’ll just keep getting faster.

Eli: 23:47, 98th place. 6:58 first mile. Overall pace: 7:39 per mile. 

You were out a little quicker this week and that’s good. As the season progresses, you’ll want to put yourself into the race like that. Keep thinking about relaxing your arms and shoulders as you get into the middle to latter parts of the race. That will keep you running smooth and breathing easier. Rest assured, this will start to feel easier and faster in the next few weeks as your hard work at practice will pay off.

Kieran: 25:34, 114th place. 7:08 first mile. Overall pace: 8:14 per mile.
From the starting gun, you just looked a little off today. It sounds like you felt like your chest was tight — maybe from a cold or some pre-race nerves. Let’s talk some more this week to figure out how to help. You are a tough runner to gut that one out — I know it wasn’t fun but it sure speaks to a deep sense of character and commitment. We’re confident the next race is going to feel a whole lot better! We saw you race last week and so we know you are strong and races like this—the ones you just muscle your way through—they only add to your mental resolve for the next round.

VARSITY BOYS: 106 finishers. 9th of 14 teams. 227 points. And easy swing of -30 to 40 points with a healthy Travis/Isaiah... so a great start to the 5k racing all around!

In particular, some really nice “roll the dice” performances, and some particularly gutsy efforts by our freshman boys – most of whom decided to take their first 5k out in a range of 9 to 32 seconds faster than they did last week at Sehome. (NICE!) That being said, experiments for now are good and all held on for some fine and gusty times. Suffice it to say that we excelled this week at the “discomfort” side of racing – and that we will also be a force to reckon with as the season rolls!

Ian: 22nd place, 5:27 first mile, 17:53 at finish, 5:45 avg.
Looking smooth and steady in your second outing of the young “return to regular racing” season. A very similar avg. mile split to Sehome - which is awesome for race #2. More speed and volume to layer in this week and you will be feeling even more adapted for Twilight and beyond. For your “return to the League/District” reference, 3 Manson ahead of you: C. Torgeson, G. Torgeson, J. Sarmiento. Brewster #1 and #2 as well: (Ricky Garcia, Oscar Guzman) – 17:25 and 17:46 - and you were right with Jacoby Wieber (TCP #1) who was on the podium at State last year in 12th.

Carter: 49th place, 5:47 first mile, 18:55 at finish, 6:05 avg.
Ahead of Brewster #6 Enrique Campos’ (9th grader) 19:12 and Manson #6 Jose Vasquez (12th) You were the 7th freshman in the race and just totally threw it down! A 6:10 average mile at Sehome and a 2mi split 2 seconds faster that your Sehome finish so… 5k was easier!!! Form looked especially good at the finish with still some good lift in your legs and arms driving you up the hill. A good two weeks of work ahead before the next race, but let’s also see a PT about that heel pain. Great first 5k and we can’t wait for more!

Graham: 36th place, 5:38 first mile, 18:26 at finish, 5:56 avg.
Right behind Manson #4 (Bryce Lamar – 12 sec.) and Brewster #3 18:03 and #4 18:04. As the 4th freshman in the race this was simply a great and gutsy grind-it-out effort. Your average mile at Sehome was 5:59, so you hardly lost a step with a whole extra mile added on. AWESOME! Good evidence of your endurance, but your form held together as well and a great arm drive and knee lift helped you climb that final hill to the finish. Congrats on a great first 5k and looking forward to the rest of the season!

Isaiah: 65th place, 5:45 first mile, 19:36 at finish, 6:19 avg.
The 9th freshman in the race on a day when you took it a little conservative from the start. Please don’t worry about these races or over think it. You looked smooth and steady when you sped up to help Travis and we know that you can take it to another level. An early side-stitch may have set you back, but push the envelope and pain threshold a little more in these next few races and it will pay dividends as the season rolls and you get even more comfortable with the 5k distance. Pack it up with Graham next race and see what happens!

Travis: 66th place, 5:37 first mile, 19:37 at finish, 6:19 avg. First and foremost, we hope that you are feeling better and that you can kick that cold sooner than later. A gritty effort despite the lungs and we appreciate how hard you must have worked to rally yourself across the line. Even with about half of the oxygen you have strength to burn and a motor to drive. Keep us in the loop as you recover this week. With two weeks until Twilight we can afford to sit out a harder workout on Tuesday if it aides in the healing. 

Oliver: 76th place, 5:59 first mile, 20:05 at finish, 6:28 avg.
Your best opening 5k of your HS career by 35 sec. It was warm and the course a little soft, but a slightly more patient 1st mile left a little gas in the tank at the end. As the season unfolds we can keep challenging that first mile and you should have a sub-19 5k in your not to distant future! Also, a fierce battle to the line and a tremendous effort in out-kicking the Bothell runner to the line by .58 seconds! For a “new to the League” reference, your were ahead of Brewster #7 – Orlando Medina (12) 20:17 - by 5 spots, with Tonasket’s #2 and #3 just seconds ahead.

Tristan: 88th place, 5:59 first mile, 20:53 at finish, 6:43 avg.
30 seconds faster in your first mile vs Sehome, and I love how you just went for it in this race! Even so, you still seemed poised and patient – running tough through the entire thing and battling with two Cashmere runners to the line. In addition to a great first HS 5k, your reward was an avg. pace 5 seconds faster than your second mile in Bellingham as well! More good things to come as we build strength and comfort with the distance in the season ahead!

Manson Invite - 9.14.19

Manson Invite 
Location: Wapato Point Resort, Manson, WA
Date: 9.14.19

Race Details: 2500m course. One loop. A generally flat and firm course on a mix of grass and mostly gravel cart path. A medium-sized hill after 800m and some lonely sections too far away from the start where it would be easy to let your guard down.

JRH GIRLS

Ayla: 6:42 at one mile, 10:05 finishing time, 6:30 average
Excellent job running with Leki and Dashe off of the start! You stayed very strong all the way through the finish, picking up a lot of speed at the end. Try to pay attention to your arms and shoulders when you get tired as you have a tendency to get very tight and closed up. Otherwise, you stay very long and loose when you are relaxed.

Dashe: 6:22 at one mile, 9:43 finishing time, 6:15 average
A fine start to the season and a great first mile – but an even better average time that shows you ran faster in the last 800m! Good strong arms on the small uphill and you really raced well over that last part of the course and into the finish.

Leki: 6:28 at one mile, 9:48 finishing time, 6:19 average
Running with Dashe and Ayla seems to have gotten you out to a great start, and you managed to keep tracking down Dashe the whole way through the race. Remember to pump your arms and take quick steps while going up hills, as you tend to have very long strides. Your finish looked fantastic and smooth!

Mia: 7:53 at one mile, 12:25 finishing time, 8:00 average
Nice job on running a pretty consistent and collected first race! You looked very comfortable coming through the 1 mile and at the finish. For you, what would be great to work on is to keep your shoulder down and loose, as well as really trying to get your knees up when you start to get tired.

Zoe: 8:34 at one mile, 12:56 finishing time, 8:20 average
Awesome first race – and now we know that you can run farther and longer than you think at practice J A short walking break out there kept you from over extending in the middle. As a result you looked loose and fluid coming back across the grass and into the finish. Keep looking up towards Mia next weekend in Wenatchee, and let the cheering / more spectators on the course push you along through the race.

 

JRH BOYS

Aksel: 5:35 at one mile, 8:48 finishing time, 5:40 average
Your group ran really well together through the one mile, and you looked very strong going up those hills. As you get tired, you want to keep your momentum going forward instead of tightening up and moving side to side. But you did a great job of keeping your head up and chasing down Will and Dexter all the way through the line!

Brayden: 5:55 at one mile, 9:18 finishing time, 6:00 average
You are one of the smoothest runners on our team, which is awesome for your first year! You always looked very relaxed and fluid on the course. Some things to work on is, when you go to shift into your sprint, think about pawing the ground instead of just running. Also, let’s get you running with Mac! 

Connor: 8:55 at one mile, 13:47 finishing time, 8:53 average
You looked very strong going up the hills, and stayed very consistent for your first race! Right at the end you did an excellent job shifting gears and moved past that runner, but remember to keep your speed up all the way through the line just like we do when we do our strides!

Conrad: 9:28 at one mile, 14:37 finishing time, 9:25 average
An excellent job in your first-ever XC race… and an awesome finishing kick! The endurance is coming but you have really good speed when you turn it on and you use your arms to drive yourself forward really well. Use that in little bits this next weekend to stay in contact with a larger group. Running with a pack is great motivation to keep you headed to the finish and we already know that you can kick really well at the end if needed.

Damon: 6:32 at one mile, 10:09 finishing time, 6:32 average
Smooth is the name of your game and you have some speed when it counts as well. The 6:32 avg. with the 6:32 first mile says that you ran super smart in your first-ever XC race. OK to try going out just a little harder next week and I’ll be that you can drop that average just a little more.

Dexter: 5:35 at one mile, 8:43 finishing time, 5:37 average
You did a great job working with Aksel and Will to move through the course, and even managed to hold on to Will all the way until the finish. Remember to use your arms to help get you up those hills, and to get your legs moving when you shift gears at the finish.

Kyler: 6:29 at one mile, 10:15 finishing time, 6:36 average
A great fist mile and way to hang tough with the group for as long as possible. Your avg. fell off just a bit, but I’m OK with your starting quick. The endurance will come and the mental challenge/grit required to dig deep at the end of a race is a good thing to practice. Your energy and enthusiasm is always awesome. Keep it up and BUILD THOSE CALVES!!!

Landry: 6:28 at one mile, 9:59 finishing time, 6:26 average
A patient and tactical first race of the year. Awesome to see you and Kyler and Damon so close to each other, and Tristan H. isn’t that far behind. Having a close pack of 4 is terrific, and this next weekend you and Kyler can be the talkers out there to spur this whole group along to passing other teams from start to finish.

Mac: 5:49 at one mile, 8:59 finishing time, 5:47 average
You ran a fantastic race, staying very smart and consistent while moving up on the competition the entire way through. Great job! Something to work on is, when you start to pick up speed, you really try to reach with your arms which pulls the side of your body forward instead of the middle of your body

Malloch: 9:58 at one mile, 17:56 finishing time, 11:33 average
A terrific first effort and so great that you ran the entire thing! You are stronger than you know. You picked a good pace to start, kept moving, and looked so smooth and easy near the end. This week ahead keep practicing running a little longer each day with shorter walking breaks. A near 18 min race today means you can easily conquer 20-25 minutes on an easy distance run if you pace it right. Keep up the great work!

Peter: 7:29 at one mile, 11:37 finishing time, 7:29 average
Good job Peter, and an especially nice job of getting those arms moving in that final 100m. Your first mile here was a faster pace than your 800m TT (3:50) so you are getting stronger and holding on longer already. Keep working on that endurance by running more consistently on our easy run days. Also good if you pick a group to run with at practice because you will probably find them fun to race with as well! You and Kaden might be a good match so we’ll look forward to his first race this coming weekend.

Raiff: 6:47 at one mile, 10:30 finishing time, 6:46 average
You also ran a great first race, staying very calm and within yourself throughout the entire course! At the end, you did an excellent job kicking and picked up some serious speed. When you go into your sprint, remember to keep your body leaning forward and your head up but not back.

Tristan: 6:33 at one mile, 10:20 finishing time, 6:40 average
So great Tristan – and pleased to see you packing it up just behind Leki, and Damon, and Landry through as much of the race as possible. You also have a nice forward lean and movement out there when you are running – a natural stride that will carry you far as we develop some speed and get even more experience with racing. A terrific start and so glad to have you on the team!

Will: 5:35 at one mile, 8:41 finishing time, 5:36 average
Nice job executing your game plan to the letter! You stayed very consistent, and all three of you were working together to reel in Chase from LR. You made a great move coming down the last hill to close some of that distance. We’re going to work more on really shifting gears to hit your stride at the finish!

All averages are based off of a 2500m (1.55 miles) distance

Gear Up Sports NW Preview (Sehome Invite) -- 9.14.19

Sehome Invitational - Gear Up Sports Northwest Preview 
Location: Civic Stadium in Bellingham

Date: 9.14.19

Race Details: 2 mile course, 2 one-mile loops, some flats (including track), a long downhill, and good uphill section. Weather was damp but not raining. Course was especially slick and muddy in places given recent rains. Races run were mostly by grade/gender, led off by a huge field in a JV Boys race.

Overall: What an awesome first meet - we definitely kicked the season off well. With only one coach present, the runners were terrifically responsible - making sure they were warmed up and ready to go on time. There was also really impressive team support, with a ton of cheering and great sportsmanship at the starting line. The course was running slow, given the slick conditions and the fact that there were 250 more runners in years past - and some of the races were really crowded! But, our athletes ran great and for the most part found their running space and stayed calm in the chaos. There were 44 teams present - almost all of them were large 2A, 3A, and 4A schools - so our performances are really really solid! Big thanks to parent Hanz Scholz who took all the mile splits for me!

Girls Overall: 7th place out of 36 teams (all much bigger than us!). We may be a little smaller team than in recent years but we are a tight and mighty one! I loved how much pack running you all did, finding strength in running with the people you train with. I also loved our grit - you all ran tough second laps. You were awesome supporters of each other and you each gave us your best for the morning. We learned some things, too:

1.) we need to start our complex pre-race preparations earlier (hair braiding, glitter, foot goals, etc. - they are important but they take time!)

2.) we CAN do hard things. We do them all the time and we just proved we could again, whether that was overcoming nerves, fighting through going out hard, taking in our first race, or setting a personal course record.

And 3.) we are a totally tough TEAM - our top 5 had a spread of only 46 seconds and our next runners set HUGE PRs on this course and showed they are ready to race. We were the 7th best team on the day and literally almost every school above has an enrollment at least 4 times larger than us! Every runner on this team matters and if we stick together, we’ll do great things!

FRESHMAN GIRLS: 111 finishers.

Stella: 11th place. 13:59. 6:52 first mile, 7:05 second mile.
You ran such a terrific first race - especially given that you had to stand on that first-ever high school start line all alone. You were patient and moved up steadily, especially on the second loop. Your mile splits are very close to even - which is what world class cross country runners strive for. Yes, we can try going out a little faster, but your instincts are good. Now that you’ve got your first high school race in the books, you know you can do it. You’ll get to toe the line with teammates from here on out, and I suspect your nerves will calm and you’ll be feeling good the whole way! 

SOPHOMORE GIRLS: 102 finishers. 

Jori: 9th place. 13:26. 6:33 first mile. 6:53 second mile.
You are picking right up from last year. You quickly got into that speedy Jori rhythm and then your motor just kept at it the whole way. You’ve got terrific endurance and such a strong racing mindset. I know your stomach didn’t feel great but you didn’t give up. Let’s get that hip looked at ASAP so we can keep you on track for a big season! And next time, I get to take your picture at awards :)

Ayeanna: 44th place. 15:27. 7:38 first mile. 7:49 second mile.
Yes, it’s true! You just ran more than 1:30 faster than last year on this course. That’s insane -and almost unbelievable except that you and Payten both made similar leaps and bounds - and undoubtedly helped each other get there. You should be feeling so good - you ran smart, held strong through the second loop and were racing the whole way. You are going to need to re-set your expectations for yourself as a racer, because you showed that you are here to own it this year.

Payten: 47th place. 15:42. 7:38 first mile. 8:04 second mile.
You wore your confidence well today. On the starting line you didn’t look afraid or nervous, just ready to go. And from the moment you took off, you were running like a racer. Congratulations on a huge first race and good for you for working with Ayeanna to find inspiration from each other. As the season progresses, that 2nd half is going to feel even better and you’ll be setting personal bests right and left!

Lydia: DNF. 8:24 first mile.
You took your first step toward your goal and we celebrate that! That was a huge, new scene to take in but you did and you got yourself to the start line ready to go with your team. You ran an 8:24 for the mile - so much faster and farther than your 800 time trial. All of these things are signs of good things to come. We’ll keep working together to figure out how to ensure you stay calm with even breathing throughout and we’re confident we’ll get to that finish line in the future! 

JUNIOR GIRLS: 109 finishers. We had a scoring team of 5 runners in this race and we finished 3rd!!!!!! That’s awesome! 

Keeley: 9th place. 13:29. 6:29 first mile. 7:00 second mile.
So fun to watch you race with confidence and know-how. You looked strong out there and you moved up well through the race. It was out quick, for sure, but I loved how you stayed tough when it hurt in the second lap. This was a 21 second PR over last year here and almost a minute faster than freshman year - a great example of how sticking with it and working hard pays off. Congrats on a great opener!

Liv: 11th place. 13:37. 6:28 first mile. 7:09 second mile.
I am so pleased with this first race - and hope you are too. We learned good things: 1.) you do know how to hang tough. You were out fast and then it got hard there in the middle but mentally you stayed with it and you didn’t give up. That means so much! 2.) You’ve got speed. That was a monster kick (and probably fun!). We’ll figure out how to make use of that speed with some good surges in mid-race and you’ll find that makes a difference. 3.) You overcame your nerves, got to that line, and you raced hard. All awesome things!

Lena: 38th place. 15:02. 7:18 first mile. 7:44 second mile.
A terrific end to a very busy week for you. That was an 18 second improvement over this course last year! You got out in good position and had your mental game in the race the whole way. You’ll start to close the gap on that first and second halves after a few weeks of solid training. You’ve got everything you need to have a great season. Believe it.

Lindsay: 41st place. 15:10. 7:17 first mile. 7:53 second mile.
Excellent! So great to start junior year with a 15 second course PR and the sense that it felt good. I loved seeing you, Lena, and Annika packed up and I bet the power of the team helped fuel you. You looked peppy out there and especially coming through after the mile you were running strong and with quick feet. Thanks, too, for being a terrific captain and helping make sure everyone got where they needed to be!

Annika: 42nd place. 15:14. 7:18 first mile. 7:56 second mile.
It was so exciting to see you pack it up with Lena and Lindsay. That showed confidence and grit and we love both of those things. You went out for your first mile in 7:18....for your one mile time trial last week you ran 7:35. And, you still held it together for a totally solid second mile. That’s awesome progress and I’m pretty sure you’re just getting started!

SENIOR WOMEN: 98 finishers.

Gretta: 15th place. 13:13. 6:14 first mile. 6:59 second mile.
So glad to see you again in that mean green uniform! Of course, the first race back is going to feel like a shock to the system but there is a lot here to work with and feel good about. First, you were fast. 13:13 is totally solid. Just like old times, you were right there with Rosie Kirker! Second, you were willing to get out. That race went out exceptionally fast, with Naomi pushing it. I love that you put yourself in the mix. Going out that fast will start to feel better each week as your body re-adjusts to racing. And, third, you showed your usual Gretta Grit and kept your form and your drive through the second loop. We know to never bet against that grit! Congrats on your last first race and leading your team to such a solid performance!

Boys Overall: 20th out of 38 scoring teams. A very promising start to the season. Remember, almost every school at this meet is MUCH larger than us. You were far and away the best performing 1B/2B School there. Last year, we had only 1 runner under 12 minutes here. This year we had 4. That’s a big improvement. As a coach, I appreciate how you each went after it at there— no one seemed intimidated or shy. I also liked the team spirit — your cheer may be short and less flashy than the girls, but you did it with conviction and you did it together and that’s going to be key for your season. You’ll get to state if you run as a team! Lots of good things happened this weekend to build your belief in that.

JUNIOR VARSITY BOYS: 223 finishers.

Kieran: 52nd place. 14:22. 6:58 first mile. 7:24 second mile. For someone who I know wasn’t entirely sure you wanted to do this this year, you sure busted out on this race big time. Last year you ran 15:13 here, almost a minute slower than this year. That’s ridiculously huge! You also finished in the top quarter of a very competitive race. Plus, you provided one of my favorite moments of the day, when you let me know that you and Eli wanted to double up and hop in the sophomore boys race. Love it!

Eli: 70th place. 14:32. 7:07 first mile. 7:26 second mile.
For someone running with a cold and really not feeling so hot before the race started, you gutted out a tough one. You were only a few seconds slower than last year—and in last year’s race report we noted that you looked “loose and easy.” So, to be so close when you felt decidedly not loose and easy should be a bit of a boost. Rest up and once you are feeling better your workouts will kick in and you’ll see the season progression you want.

Kellen: 122nd place. 15:18. 7:37 first mile. 7:41 second mile. You win the prize for the most consistent first and second miles on the day for boys and girls. That’s impressive to do in your first ever high school race, especially one this large, where the temptation is to go out too hard. Great job resisting that and even better job staying so tough in the second lap. You were also in the top 54% of that very competitive big school race so that should be a confidence builder too! 

 
FRESHMAN BOYS: 154 finishers. 6th team out of 15 complete teams (had to have 5 runners). The only teams in front of you are big schools with long-traditions of awesome cross country. This is an amazing team result!

Isaiah: 8th place. 11:28. 5:32 first mile. 5:56 second mile.
Thank you! You totally kept it patient there at the beginning and you were able to use the first half mile to find your place. Then you just locked in and held so steady. This was excellent, smart racing! I hope it give you great confidence to know that you can move up in a race. That first half/second half time gap is going to close as we move through the season and you get more workouts in on those legs. Just keep being patient...this is going to turn out great! Top 10 was the goal on the day and you did it!

Graham: 17th place. 11:57. 5:49 first mile. 6:08 second mile.
On the bus we talked about aiming for top 20. You were excited but slightly skeptical it seemed...but then, look at that, a very impressive 17th. And, under 12 minutes. You looked so solid coming through after the mile — you had quick feet, good arm carriage, and your eyes were locked in ahead. That is everything we want to see! Congrats on a statement-making first high school race.

Carter: 34th place. 12:19. 5:57 first mile. 6:22 second mile.
You joked with me at the beginning wondering why you are doing this....but it is clear from this result that you are doing this because you can run fast and you like to race. You put yourself in the mix from the beginning, running a faster first mile than you ran in the one mile time trial a week ago. You had to dig deep in the second loop, but you did and you will only get stronger and faster over the second half as the season continues.

Tristan: 85th place. 13:19. 6:31 first mile. 6:48 second mile.
That pesky side stitch that came up on you at the end may have been the last memory you have of the race, but it should not be the lasting memory you keep. This was such a terrific first high school race. You were smart at the start and until that side stitch reared its ugly head, you were running a completely solid, almost even paced second lap. That’s really good! Give yourself a few more workouts and those side stitches will be gone.

Jackson: 105th place. 13:45. 6:45 first mile. 7:00 second mile.
You are well on your way to a great freshman season. I appreciate how much maturity you showed in this race. You settled in found your racing group and then got to work. You contributed significantly to the Freshman team score. As the weeks go on, you’ll be able to take it out a little harder and know you’ve got the confidence and endurance to hold steady. You are going to be stronger every week.

JUNIOR BOYS: 147 finishers.

Travis: 11th place. 11:13. 5:20 first mile. 5:53 second mile.
Great job showing your grit in that second loop. You were out a little fast and with just a touch more restraint in the first mile, you will feel so much better in the second. But, your endurance and race experience held on for you and you ran 37 seconds faster than on this course freshman year. That’s a sign of lots of things — you are stronger, you’ve got more race-experience, and you know how to hurt.

Ian: 22nd place. 11:24. 5:27 first mile. 5:57 second mile.
Welcome back to Liberty Bell...we’re really glad to have you not only as a fast runner but also as a captain and I thank you (and Travis) for helping set such a good tone for the boy’s team at this race. You are just getting back into the feel of racing and running and you went out really hard, so it’s no wonder the second loop felt tough. But, you kept at it and once you settled in, you were really steady. I guarantee every week is going to feel better. Your stride looked smooth and easy and you’ll be ripping up the second half in no time.

Oliver: 86th place. 12:36. 5:53 first mile. 6:43 second mile.
That was a quick first mile — in fact, it was 12 seconds faster than your time trial mile. So, it’s actually pretty heroically impressive that you kept it together as well as you did in the second loop. As you noted after the race, it is a sign of good things to come...and I totally agree. We’ll try to dial in a more even pace next week and you’ll feel better and be able to have the psychological boost of moving up in the race. You’ve been awesome the last three weeks always being willing to do everything we throw your way and that will start to pay off big in the next few weeks. Thanks for joining us!

9.7.19 Volunteer Hwy Cleanup!

A mountain run. A gnarly crew. A cleaner highway. A grand time had by all. GRRR!

Thanks for a GRRReat first week! And the schedule for week #2.

I won't usually post our entire practice schedule for a normal school week. That being said, this first week is a little unusual -  and folks have done a great job of checking the blog :) 

 

*****

First and foremost, thank you all VERY much for driving all over the valley to accommodate a few different practice locations in week # 1. We're pretty sure that there have been at least a few tired legs -- but no complaints! -- and we know that we powered through at least a couple of hotter afternoons :)

Well done to ALL and keep up the great work!

The kids have been great and we really appreciate their early enthusiasm and general willingness to dive right in. From the "all-summer" runners to those just starting out, keep talking to us and let us know how you are feeling on any given day.

As much as possible, from here going forward, the best way for us to help is if you come to practice. If that can't happen send an email, send a text, give a call, stop by Erik's classroom etc.. We are easily reachable and will pass along a paper copy of contact info etc. at our parent meeting this coming week.

Speaking of which -- THE SCHEDULE FOR WEEK #2:

For the most part - on regular school days - practice starts at 3:30. JRH will be done @ 4:45-5 and HS will be done @ 5-5:15. This is a somewhat normal week.

Tue 9/3 -- 3:30pm at school.
Wed 9/4 -- 3:30pm at school. 800 or 1600m Time Trial. Please attend! This workout gives us a benchmark to start the season.
Thu 9/5 -- 3:30pm at school. HS & JRH PARENT MEETING 5-5:45pm right after practice. Please attend even if you've run before. New info to share. Field trip forms for HS overnight etc. We'll try to make it quicker than 45min.
Fri 9/6 -- Professional Day * No School * 8am practice at Chickadee Trailhead - Sun Mountain.
Sat 9/7 -- JRH: day OFF. HS: HWY cleanup and run at Cutthroat Trailhead** All HS welcome but stay tuned for more info at Thurday's parent meeting about potential carpooling from the HS etc..