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
