JRH Okanogan Highlands League Championships - 10.26.19

Okanogan Highlands JRH XC Championships

Location: Liberty Bell HS/JRH

Date: 10.26.19

General Notes: Congratulations! This was an excellent day of racing and you all showed why LB has been so successful this season. A lot of very tough racing, with many people having their fastest mile splits of the year, and everyone was pushing hard through those windy stretches and when the course got quiet. Those hills were very quietly tricky, and I’m very proud of how hard you all worked through them!

The course was 1.5 miles, and all averages are calculated accordingly. Just so everyone can remember, the girls had a score of 15 points and the boys had a score of 16 points, so fantastic work! The winning times last year were 9:37 for the girls and 8:23 for the boys.

Thank you all for an amazing season! I couldn’t have asked for a better start to my coaching career! I wish you all the best of luck in whatever your next endeavors are! Remember, track is right around the corner! Go Mountain Lions! GRRRR! 

JRH GIRLS



Marta: 6:45 at one mile, 10:31 finishing time, 7:01 average
You got out to a really fast pace, tying your fastest mile of the year! Then you did a good job of holding on despite the fact that you were running by yourself for a very large portion of the race, pushing yourself all the way through. Then, after working hard through the back stretch, you really kicked it into gear at the finish and flew to the shoot!



Mia: 7:33 at one mile, 11:32 finishing time, 7:41 average
You got out to a fast mile, only 3 seconds off your season best, and then were still able to hang on to your pace to the end. I think running with Zoe helped you in the last half mile, because you two were really moving coming into the final stretch. Then, once you got to the tree, you turned it on and were able to put just enough distance between the two of you!

Zoe: 7:37 at one mile, 11:34 finishing time, 7:43 average
You had a stellar race! Not only did you get off to your fastest mile split of the year, you also ran your fastest average pace of the season! That is no easy feat to do at our course. You were running so fast that you caught up to Mia and the two of you were able to cover serious distance! All the hard work you’ve put in this season paid off on Saturday!



Leki: 6:17 at one mile, 9:38 finishing time, 6:25 average
Despite the fact that you weren’t feeling on your A-game, you still ran an excellent race, even having a faster time than last year! This was your fastest pace for any race except Omak this season, which is no easy thing to do. Running with Dashe always seems to help you, and once again your speed at the finish is what separated the two of you, so way to dig super deep and crush it out!



Dashe: 6:17 at one mile, 9:39 finishing time, 6:26 average
You stuck to your usual strategy of running right with Leki for as long as you could, and it pulled you along to a huge improvement on last year. You went about 28 seconds faster in fact! Your first mile was fantastic, and you held tough all the way to the finish, giving your all on the final kick and flying down the final straightaway.

JRH BOYS



Mac: 5:21 at one mile, 8:16 finishing time, 5:31 average
You really got out to a blazing fast start, taking the early lead and propelling yourself to your fastest mile of the season. Way to go for it! Then, even though you got out so fast, you were able to maintain contact with Will once he caught up to you gave him a serious chase the entire way into the finish. Nice job having a plan and going all in on it!



Bradyn: 5:42 at one mile, 8:49 finishing time, 5:53 average
You had an amazing race, putting up not only your fastest mile of the season, but also your fastest average! That is truly incredible! You did that while running alone for quite a good portion of the race, but that didn’t deter you at all because you kicked it into gear at the finish and tore through the final stretch! Fantastic season this year!



Tristan: 6:08 at one mile, 9:24 finishing time, 6:16 average
You had a great first mile, only a few seconds behind your pace at Omak, just like you put as your goal, which is awesome! It looked like you got a bit of a push from Damon, but you were able to hold him off at the line. Overall, you had another very consistent race like you’ve been doing all season, going out hard and finishing even harder! So glad you decided to run this year!



Damon: 6:12 at one mile, 9:25 finishing time, 6:17 average
Wow! You went out in your fastest mile of the season, and then just held on all the way through to the finish! You had your mind set on accomplishing your goal, and you were basically there! This is not a fast course by any means. Way to shift gears at the end and fly past that runner, chasing Tristan down all the way to the line!



Sam: 6:17 at one mile, 9:40 finishing time, 6:27 average
This was your fastest mile of the year, and it couldn’t have come at a better time! You tucked in tight into that head wind, and pushed through those long straightaways really well. Then, when it came time to turn it on, you kicked really hard and pushed all the way through to the line! Fantastic race and season this year!



Raiff: 6:18 at one mile, 9:41 finishing time, 6:27 average
You got off to a blazing start, and put up your fastest mile split of the season on Saturday! Nice job! It looked like staying in contact with Sam, which is something you hadn’t done before this year, really paid off because you stayed pretty solid through the last half mile and then kicked it out at the finish, generating some solid speed and with great form!

Malloch: 9:03 at one mile, 13:59 finishing time, 9:19 average
You had an excellent first mile, coming in only 3 seconds behind your season best at Omak which is incredible on this course! Even though you were by yourself for most of the race, you ran really hard and kept pushing yourself all the way through to the line. I’m so excited to see that your season of hard work really paid off here at the end as you’ve been making great constant improvements all year!



Kaden:
I know the race didn’t end like you wanted to, but there was still a lot of amazing things you did on Saturday! You went out really hard, and then held on to your pace for as long as you physically could, which is an incredibly difficult and tough thing to do. You showed a lot of grit, just like you have all season, and this doesn’t take away from how much you’ve improved over the last two months!



Will: 5:25 at one mile, 8:14 finishing time, 5:29 average
You did a fantastic job of developing and executing your race plan, sticking to it all the way through, and it paid off! You had a pretty fast first mile, only a few seconds off of Omak, and then when you had to dig deep to catch up to Mac you did, putting the finishing touches on at the end with your kick. That propelled you to a 50 second improvement on last year! Congratulations!



Aksel: 5:35 at one mile, 8:34 finishing time, 5:43 average
You got off to a great first mile and then were able to hold on to your super-fast pace all the way through to the finish. You were even able to close the gap of Chase, finishing only 5 seconds behind him, which I believe is the closest you’ve been all season. That’s amazing! Overall, you managed to improve on last year by 43 seconds!



Kyler: 6:23 at one mile, 9:47 finishing time, 6:31 average
You got off to your fastest opening mile of the season, and then did a great job of holding on to your fast pace. Running with Landry again seemed to help in the last half mile, and then you were able to hold him off at the finish to improve on last year by 12 seconds! That is excellent! Nice job running hard all season, and rocking those crazy heeled shoes.



Landry: 6:27 at one mile, 9:49 finishing time, 6:33 average
You did an excellent job of moving up on the competition through the last half mile of the race, closing the gap on Kyler after the mile, and holding off other runners. That’s fantastic! Then, when you had to kick, you kicked hard and put up a time that was 12 seconds faster than last year. That’s great improvement and I’m so glad you ran this year!



Conrad: 7:59 at one mile, 12:14 finishing time, 8:09 average
You really went for it out of the gate, and put up your fastest mile split of the season. Then, when you needed to, you held tough and pushed hard through the last half mile, which is honestly the most difficult part of the course. You held off Connor, and had a great race in the meantime. Nice job on this race and with the entire season!



Connor: 8:14 at one mile, 12:28 finishing time, 8:19 average
You went out very fast, tying your fastest mile split of the season, which is excellent! Then you were able to hold that pace very well through the last half mile despite running by yourself, so that shows that you really know your pace and can focus internally. At the finish, you switched gears and got down that hill and across that flat as fast as you could. Nice job on a great season!

Liam: 5:33 at one mile, 8:24 finishing time, 5:36 average
You did a pretty good job of getting out fast then holding onto your pace despite running by yourself. It looked like maybe those hills were a bit longer than you thought, because you weren’t quite getting that “up and over” mentality that you usually have. Also, next time let’s try to remember to really take your warmup seriously so that you’re ready to go right off the line. Nice job though!

League Championships 10.23.19

League Championships

Location: Wapato Point Resort, Manson, WA.

Date: 10.23.19  

Results Link -- they still can't seem to post the boys JV. It was up briefly and then down again.

Girls Overall: Congratulations on your 5th League Championships in a row! That’s a pretty awesome legacy you are building and you definitely set a high bar for other teams to aspire to. Many of you had to race alone or with just one or two people near year, but you kept your focus and displayed great mental fortitude. We know the day wasn’t perfect for all, but in general we saw lots of strength, speed, and confidence, along with a healthy dose of joy. We will just keep building on that next week! It was a gorgeous day for some gorgeous running!



Gretta: 1st place. 19:38. First mile: 5:57, Overall pace per mile: 6:19
Super powerful performance. From the first 50 meters you were at full race speed and just going strong. You made all the right turns and kept the rhythm rolling right along. You set a great example for your teammates—you worked hard, went for it, and were rewarded with your second fastest time on the season. You are doing just what you need to do to be ready for a great end of the season.

Jori: 2nd place. 20:39. First mile: 6:24, Overall pace per mile: 6:39
You looked so good and peppy! Your first mile was about the same as at Hole in the Wall, but this time you found your signature next gear at the mile mark and you held so steady. Your face and arms looked so much more relaxed than they have in a few weeks and you just seemed to be in a quick-feet rhythm (perhaps it was the house hunting?). It is good to see you running free and easy like that—let’s just do that again next Wednesday!



Keeley: 3rd place. 21:37. First mile: 6:28, Overall pace per mile: 6:57
This was one tough performance. You got out about 8 seconds faster than at Hole in the Wall and then you found yourself all alone. There is a time when that might have messed with your head, but you really rallied and you found a way to keep it positive and keep those strong legs propelling you forward. You should feel SOOO good that you battled that and won. (And just for the record — a more than 1:30 improvement over Leagues last year...what a difference!).

Stella: 4th place. 22:28. First mile: 6:56, Overall pace per mile: 7:14
It is just so satisfying to watch you run the second half of a race. This was a totally different race set up than you’ve seen the last few weeks, but you still found a way to take strength in passing people in the second half. You especially ran that uphill on the second lap with power and confidence and it feels like that was a turning point. Next week there will be two Trout Lake girls and one girl from White Swan right in your racing pace and that will be fun!



Lena: 9th place. 23:23. First mile: 7:06, Overall pace per mile: 7:32
I know you wanted to try going out a little slower than at Hole in the Wall, but I think it meant you missed keeping contact with the people you want to be racing. You got gapped early by Cara Hutton and others and though you worked hard, it was just too much to make up. I’d like to see you give a little more and then trust your training, fitness, and mental commitment to give you the push you need in the second half. You are ready!

Lindsay: 10th place. 23:51. First mile: 7:07, Overall pace per mile: 7:40
A solid performance—you are consistent and strong. We’ll need you to bring back that fire in your eyes you had at Hole in the Wall to these next championship races. You can run with the Manson, Bridgeport, and Oroville runners who were ahead of you today. Make sure you get out with them on Wednesday and then narrow your focus on racing them!

Payten: 3rd place JV. 25:06. First mile: 7:29, Overall pace per mile: 8:05
Perhaps a little too much pressure to feel like you needed to do something different. That’s ok. Good to get it out of the system now. You’ll be freed up next week to just get back to running with confidence and joy. No pressure. And, remember, you were still almost a minute and half faster than Leagues last year. What a season! Keep the loop in your head repeating that good stuff!



Kierra: 2nd place JV. 24:34.06 First mile: 7:30, Overall pace per mile: 7:54
Awesome to have you take the line with your team and a smile. And, even better to have you report afterward that you were happy. Let’s take the same approach next week. Our goals are happy, relaxed, and feeling good!

Ayeanna: 1st place JV. 24:33.79. First mile: 7:38, Overall pace per mile: 7:54
You had a terrific finish — so terrific, in fact, that I once again think we can encourage you to push it a little bit more a little bit earlier. You don’t have to necessarily take off like crazy at the line, but I would like to see you decide to start changing gears earlier...like maybe on the start of the second loop at Moses Lake. You’ll feel even better next week with that cold behind you and I predict very good things! You got this!

Liv: A smart choice to not push it and finish with a fever — and you proved to yourself that you can take the line even when the set up is not perfect. Stay focused on those positives, stay gentle with the talk in your head, get lots of rest and hydrate and you’ll be ready to fly again!

Lydia: Some days just don’t flow right. Sometimes we know why and sometimes we don’t. The best we can do is accept that this happens and come back for another try. I believe in you 100% and I think you are going to like the Moses Lake course.

General Boys: Manson 30, Brewster 45, LBHS 54. Just 10 points from 2nd, and we have next week and State to claw some of that back. With Trout Lake added to the mix we are in a definite hunt but also a battle for those top four spots. And that being said, we can definitely do it but we’ll need to keep our eyes on the target. A little more work the end of this week. A little rest and easy preparation in the next. An excellent job matching up with Brewster and Manson at Leagues and the formula for success at Districts will be very much the same. Stay loose. Have fun. But let’s get it done! 

BOYS VARSITY



Travis: 6th place. 17:29. First mile: 5:20, Overall pace per mile: 5:38
A great job getting out and into the hunt. Strong and steady right from the start and there is more where that came from in the race this week in Moses Lake! A great race as well down to the wire with Brewster #2. To certain degree, make that a focus again for Districts and you have every potential to be mixing it up with Manson #2 as well. There will be a few extra boys up front with runners from Trout Lake, and the front runners from Bickleton and Tri Cities Prep. That being said, the front of the field will be somewhat similar. Good, fast racing ahead and pretty exciting actually to have our League and District meets be really quality competitions in preparation for State. With four teams ranked in the top 8 a good battle in Moses Lake sets us up well for the following week.

Ian: 8th place. 17:41. First mile: 5:20, Overall pace per mile: 5:41
Likewise excellent work in throwing yourself right into the heart of the race up front and extra props for doing so on a day when you didn’t feel 100%. Great to have you and Travis tight again at the mile and also awesome to have these two freshman teammates dropping major points for us just behind. A good mark for you this coming week will be Manson #3. On a good day you and Travis can both win that battle and keep us tight to Brewster #2 as well. Expect to feel better in the two weeks ahead. You’ve been pushing hard all season after jumping back in to the racing groove at the start of the year. A great recipe for a jump at the end of the year with a little rest!



Isaiah: 10th place. 17:44. First mile: 5:23, Overall pace per mile: 5:42
A gritty middle to end part of the race and you rallied when it counted in a major way. Your fastest first mile of the year and right where you need to be this coming week as well. Awesome to see you just back of Manson #4 and SUCH tough racing in that final mile. We know that it can hurt out there, but you are dealing well and finding the right motivation at all of the right times. A few more racers in the mix this week from Trout Lake should give you guys a little more company and competition, but hanging close to Manson #4 and ahead of Brewster #3 and #4 is a clear and perfect way to approach this race. And bust a move with that smooth and easy track speed in the final mile at Districts. Its an excellent course for a speedy finish!

Graham: 11th place. 17:51. First mile: 5:29, Overall pace per mile: 5:45
Another new PR and great to see you right up in there with Isaiah and not far back from Ian. SO great and important to the team scoring to have you four tightly bunched, and having you in front of Brewster #3 is and awesome goal worth repeating again at the District meet. A few more runners from Trout Lake in this time range should make the racing even tighter, but keep doing just what you are doing and the State meet is within our grasp. You and Isaiah currently rank 4th and 8th among freshman in the state. Bickleton’s #1 runner, also 9th grader sits two freshman spots ahead of you in 17:48 – so another good mark for the District meet.



Oliver: 26th place. 19:01.99! First mile: 5:43, Overall pace per mile: 6:08
An official time of just under 19:02 (to follow-up a 19:23 and a 19:11) and you are knocking on the door of sub-19. Another very nice race and an important 5th place for us in keeping the team race as tight as possible. I know that you were aiming for a 6:10 1st mile, but getting out a little quicker was important in a smaller field like this. You ran the race that needed to be run and you had the strength to finish. You stayed close enough to important points ahead of you and led a rally for both you and Tristan past runners from Tonasket (and almost another from Manson) in that final mile of the race. Great job again and I’m excited to see what the start of a taper a little more rest can do for Districts!

Tristan: 27th place. 19:07. First mile: 5:44, Overall pace per mile: 6:09
Another gritty race and another PR performance. Great to see you bounce back from the side-stitch at Hole in the Wall, and you dropped another 15 seconds from the very strong Twilight race. Nothing special to do at Districts, just stay relaxed and keep racing tough. Remember that feeling when I shouted “18:46” before that final kick. That one little push changed gears at an important time. Use a similar motivation to hang with a pack or to bridge a little gap to the next runner mid-race. You can dig and you can race even when it hurts. Awesome job all around and excited to watch you guys go after a 10th consecutive State meet appearance on Wednesday! 

BOYS JV



Jackson: 1st place. 19:05. First mile: 5:37, Overall pace per mile: 6:09
Ready. Set. Go! Jackson, SUCH an awesome job in embracing that goal of winning this race – and just simply going for it. Nothing special to do in the race at Districts. Just more of that smooth and steady speed and the “go for it” attitude that you brought to the line this week. It’ll be fun as well to see you racing with some closer competition and you should have an excellent shot at dropping even more time for your first-ever sub-19 5k.

Kieren: 8th place. 20:38. First mile: 6:30, Overall pace per mile: 6:38
Another quick and steady outing. You and Eli are working great together early and you found some speed in those legs to win the kick at the end with the runner from Brewster. End result: a new season best and personal PR by 20+ seconds. Nicely done and your fastest course of last year awaits! A similar outing this week

Eli: 10th place. 20:41. First mile: 6:31, Overall pace per mile: 6:39
Knocking more time off of your current season best, remember that last year at Leagues you ran 21:10 on the 3mi home course. At 20:41 for the latest 5k you are definitely in the hunt for a new PR this coming Wednesday in Moses Lake. Keep the teamwork with Kieren going and try to mix it up for a little more lengthy contact early with the crew from Brewster. You guys closed on them well in the second half of the race, but with a little more rest this week you should feel ready to run with them early and have a few more to pass in the second half.



Kellen: 12th place. 20:57. First mile: 6:31, Overall pace per mile: 6:45
Once again a stellar outing. A no-holds-barred approach to that first mile, and you’ve pretty much obliterated the cautious early-season Kellen that set some goals that were quickly smashed. Good for you! Racing almost always hurts, but you’ve adapted well to the 5k scene and you’ve found some ways to smile through the pain. We hope it feels good. Excellent job knocking down that PR by almost another minute!

Carter: First mile: 5:45. A little under the weather, but really glad to hear that your feet were feeling better. We hope that is the case coming back to practice on Friday and that your lungs are recovered as well with a few days rest. Ideally, we get that 18:26 version of Carter back into form these next two weeks. Racing like that comes from the heart. Dig deep and turn that brain into competition mode!

Oroville Invitational 10.18.19

OROVILLE INVITE

Date: 10.18. 2019
Results Link!

GENERAL NOTES:
This was not a particularly fast course, what with the wind, the cold, the weird side hills and the brief stint running along the lakeshore. Nevertheless, you all had great races and showed that you can run tough! Most of you were able to run with someone for at least part of the race, and even if you weren’t, you were able to keep moving at your pace and catch up to runners ahead of you. I still don’t know why the start took so long, but that does happen sometimes. I want to say that you all handled it very well! We are really in a great spot going in to our League Championships!

I calculated averages with my assumption that the course was more like 1.4 miles, not the 1.5 as was advertised. Unfortunately that means your average listed is slower than you might like. I also have your finishing places, should you want to see them. The boys scored 22 points, with second place Okanogan coming in at 82 points.

7th GRADE GIRLS

Marta: 6:56 at one mile, 9:52 finishing time, 7:02 average
You went out a little bit slower this time than at Omak, but that’s to be expected. You did a good job of running with a group turning into the wind after the beach, and stayed with Kyler all the way through the first mile (until he put on a little burst of speed). Next time, see if you can put in a bit of extra energy to keep moving up with your team mate. It’ll be tough in the moment, but it will feel easier going through the rest of the course. Your arms and knees look very good while you run, and it sounds like you’re very ready for Saturday!

Zoe: 8:28 at one mile, 11:57 finishing time, 8:32 average
You went out fairly quickly (certainly not your fastest mile, but still quick), but you were able to hold your pace which is an excellent sign, especially as the competition started to spread out. And then you were able to kick it in at the finish! Something that I think will help you going down the stretch is to use a little burst of energy to remain in contact with the person ahead of you so that it’s easier to run the rest of the race. While you make that quick move, think about keeping your shoulders and arms swinging forwards and backwards, and don’t let them freeze up!

7th GRADE BOYS

Dexter: 5:43 at one mile, 8:06 finishing time, 5:47 average
More so than Will, you had to do some running from behind in this race which showed just how strong you can stay. Despite not being in the lead pack after the beach, you were able to close the gap and eventually overtake those competitors. Excellent job! This was a bit of a slower start for you, but you did a good job of holding your pace and turning it on at the end to maintain your position. One thing to keep in mind while you run is to try to keep your arms from coming across your body when running on the flats.

Mac: 5:45 at one mile, 8:11 finishing time, 5:50 average
I know you missed a few practices, including some speed workout days, and maybe you didn’t totally feel 100%, but you still were able to run a fantastic race! You also had a bit of a gap to close, but running with Dexter always seems to help and you two were able to make up the distance nicely by the mile. Our next step, which has really been the same the whole time, is to keep thinking about holding on to Dexter, every time he starts to move you have to think about going with him no matter how tired you feel!

Bradyn: 5:57 at one mile, 8:38 finishing time, 6:10 average
You got off to a fairly quick first mile, about on par with Omak actually. And that was despite the fact that there was a sizeable gap in front of you for a good portion of the race, so you did a great job of staying internal! You always do a really good job of keeping your head up and staying calm while you run, and it showed on Friday. The one thing I can point out is that sometimes your arms come across your body like you’re windmilling but when you’re on a flat.

Tristan: 6:12 at one mile, 8:58 finishing time, 6:24 average
You had a pretty fast first mile considering the course, and I think that maybe your fast first mile coupled with the fact that there was a pretty large gap in front of you meant that it was difficult to maintain your pace through the end of the race. That’s totally ok! It definitely happens when there aren’t many runners to try to catch. You still looked like you were very focused and were concentrating internally to keep motivating yourself which is excellent!

Damon: 6:37 at one mile, 9:23 finishing time, 6:42 average
You did a great job of coming into the race with a goal, and then going out and crushing that goal! When you came by the mile, you were leading a pack, which I don’t think is something you’ve done very much. It’s totally different when you’re setting the pace. One thing to think about for Saturday is to keep your body from swaying side to side. Just think about keeping your momentum going forward!

Sam: 6:39 at one mile, 9:26 finishing time, 6:44 average
You were running most of that race in a large pack, which I think worked to your advantage because you were able to hold you pace really well through the last leg of the course. You put on some nice little bursts to make up some time which is excellent, and you looked super smooth while you were doing it. And again, all of this is while wearing the cast!

Raiff: 6:45 at one mile, 9:33 finishing time, 6:49 average
You looked super smooth during this race, and like you were very comfortable with how you were running, which is great! You also ran a good portion of the race in a pack, which meant you were able to hold your pace as well through the finish, all while tracking down Ayla over the course. I think that Friday was just another example of how you’ve been improving over the season!

Kaden: 8:11 at one mile, 11:37 finishing time, 8:18 average
While this race was a slower start than at Omak, you still got out to a very quick first mile, and then did a pretty good job of holding your pace for the last bit of the race. We only have one more race, and I think you might want to try to run with Conrad for as long as you can on Saturday, because you both seem to push each other quite a bit! Also, remember to keep your arms swinging forward all the way, and not losing momentum because they stop at your sides.

Malloch: 9:42 at one mile, 14:15 finishing time, 10:10 average
You had a fairly quick first mile, especially considering the conditions at Oroville. What’s even more impressive is that you were able to accomplish that while mostly running by yourself, so very well done! I really enjoy watching you run and videoing you, because every single time I’ve done it I catch you (in a super chill way) glance over at me! I’m glad you’re able to run so relaxed! One thing to remember is to keep picking up your knees so that your stride is a run and not a shuffle!

8th GRADE RESULTS

BOYS - 1.5 miles - 68 finishers

Will - 1st place, 8:00 finishing time, 5:39 at one mile, Pace: 5:20
A very impressive and composed race. You looked in control the whole way and it was fun to watch you float up the hills. You have terrific arm drive. This is a super solid time on this course — more than 44 seconds faster than you were last year here. Eli Nielsen, who was a high school state podium finisher several times, ran 8:04 here as an 8th grader...so you are in very good company. Just keep it relaxed and fun!

Aksel - 6th place, 8:20 finishing time, 5:53 at one mile, Pace: 5:33
Another super solid performance for you —just 2 seconds off your PR last week at Omak. Almost 40 seconds faster than you ran on this course last year — that’s sort of crazy to think about and hopefully helps you feel really good about how you are developing as a runner. You ran the hilly section well and hard. Remember to keep your arms driving straight back for even more efficiency. 8:20 is an excellent time on this course — you would have won the race with that time in 2018 and 2017.

Kyler - 27th place, 9:41 finishing time, 6:56 at one mile, Pace: 6:27
You had to be the fastest person out there with an ankle twice its normal size! We appreciate your positive attitude and your willingness to give it a try. And, it turns out it went pretty well. You ran almost 30 seconds faster than last year on this course — a sign that you are not only stronger physically but also mentally. Hopefully that ankle will feel much better by this coming Saturday and you’ll have a chance to finish off an excellent junior high career with a super fast one.

Landry - 30th place, 9:47 finishing time, 6:59 at one mile, Pace: 6:31
I know this one wasn’t your favorite of the season — and that’s ok. Every season has its ups and downs. It’s important to remind yourself about what worked. You kept in it the whole way and you refused to give up. You ran an excellent long downhill there at the end — with arm windmill and all. Next week you can try getting out just a bit faster and see if that helps you set that PR you are after.

Conrad - 43rd place, 11:22 finishing time, 8:07 at one mile, Pace: 7:35
Another excellent improvement! I had to check the pace calculation twice because your pace per mile was almost a minute faster than at Okanogan — and that was a big improvement race, too! I know you felt like this one hurt more but it was super fast. You are finding your running rhythm and able to sustain a great pace for the whole race without letting up. Hope you are feeling good about all the progress this season! It’s impressive.

Connor - 54th place, 12:14 finishing time, 8:30 at one mile, Pace: 8:09
You did such a great job of racing this one—not just running it but racing. Your finish was impressive and it was great to see you decide to catch people and then go for it. Your season is one of so much improvement — your time at this course was almost a minute faster than at Okanogan just a few weeks ago. This last race let’s start your kick even a little bit earlier and see if you can bring your time down even more! I think you’ve got more speed than you know!

GIRLS - 1.5 miles - 30 finishers

Ayla - 1st place, 9:31 finishing time, 6:44 at one mile, Pace: 6:21
You are doing an excellent job managing that pesky hurt knee — I can tell you are doing everything you can to take care of it and still pursue racing. This is not always easy to do! With the cold wind, sand, and angled hillsides this was not the dream course for someone nursing along an injury, but you handled it all well and found the flat moments to surge as needed. It is always fun to watch you race — every race there are these moments where you get this super determined look and you just go after it!

NIKE Hole in the Wall Invite - 10.12.19

NIKE Hole in the Wall Invitational

Location: Lakewood HS, Arlington, WA

Date: 10.12.19

GIRLS OVERALL: This was a new race for us and to a person, you embraced the uncertainty with an open mind and excitement. For some of us, the crowded field pulled us to a season or even personal best. For others of us, the day may not have been our best, but it certainly was not a disaster for anyone. We considered this one a wild adventure and we learned something (including, for example, that there are two hills of this “flat” course). For me, the most important thing I learned is that you all are a TEAM — for those of you that didn’t feel great, you kept your heads and hearts in it for the team and for those of you that did feel good you inspired those around you. This team has a great vibe and that is what good seasons are built upon!

JV GIRL'S RACE 2 (24:00-26:00 team average). 223 finishers.

Payten: 33rd place, 23:22. First mile: 7:16. Overall pace: 7:31
Another week, another PR. This excellent race should establish in your head that you are now a solid low 23 minute racer and those 22’s are not out of reach at all. Once again, you put yourself in a great position from the sound of the gun and you ran with confidence and not one ounce of intimidation in the big field. I hope you are believing in your fitness, your ability to endure, and that you have a (healthy) competitive side — they are all working for you this year! 

Annika: 72nd place: 24:04. First mile: 7:26. Overall pace: 7:45
This was another solid race. I know, however, you want something more than “solid” and as we talked after the race, I really think you have everything you need for that breakthrough race you crave — you just have to believe and not overthink it. You need to get out a little faster and then trust yourself. You are ok with pain and things that are hard — you do them all the time in practice without complaint. Let’s not think too much about the next race, just let it happen, and just know you are going to go for it with more gusto in the first mile and you just may totally surprise yourself! 

 

Ayeanna: 91st place: 24:21. First mile: 7:26. Overall pace: 7:50
You had a big, fierce kick that was fun to watch —maybe you will think about coming out for track :). But, as you said after the race, maybe you had too much left. I do think you got out more hesitatingly this week — and in a big field like this that can slow you up for sure and make it hard to get into an easy rhythm. The next few races will not be so crowded, so we can more easily experiment. I’m going to encourage you to go out just a little harder and then use your stamina to hold you through the middle of the race. I believe that once you sense you are in a good rhythm, it will just carry you through the last half of the race.

Lydia: 199th place: 27:12. First mile: 8:20. Overall pace: 8:45
An almost 1 minute PR over last week’s PR. What an awesome season you are having. You handled this big field like a pro—no sign of nerves and I saw nothing but thumbs up during all parts of the race. Your breathing looked calm, cool, and collected. You got out fast with the field and then you settled in, not letting the fast pace bother you. These are all signs of an athlete who understands racing and is getting comfortable with it. I absolutely loved watching you find a new gear in the last 150 meters on the track when you chased down at least 2 people in front of you. I’m serious — we might have to lure you to track instead of tennis in the spring!

GIRL'S VARSITY 1 Team Average under 22:30. 316 finishers.

Gretta: 73rd place: 19:22. First mile: 5:55. Overall pace: 6:14
It’s worth saying again... you just keep getting faster every week... and that’s just what we want. This was an excellent showing. Yes, you went out good and fast, but you needed to. And, yes, it was crowded out there, but you navigated it well and kept your cool. You continue to look super strong in the middle and you hit the track and it looked like you had it all in control. I went back through your racing history and for a true 5K, this was one of your fastest — you’ve only been faster at Sophomore Twilight and Sophomore state meet. This bodes VERY well for the state meet this season! Keep believing.

Liv: 199th place: 20:53. First mile: 6:21. Overall pace: 6:43
You had a terrific first 2.5 miles and then that pesky side stitch appeared. I know that was painful and disappointing — but, wow, did the way you respond teach me so much about who you are as an athlete. You just never gave up. I know you might have had your doubts in your mind, but you held your form together and you kept your eyes looking ahead, and you just kept going, until you hit the track and then you went even faster. I know it wasn’t the race you wanted, but you should take so much pride and confidence in the way you handled the race you were dealt. When you feel good as we start to taper, just imagine how that grit will serve you well! I’m sure of it. 

 

Jori: 201st place: 20:56. First mile: 6:24. Overall pace: 6:44
You are having a super consistent season—and your big PR breakthrough is coming, I believe, as we get to the part of the season where we focus on more rest and your legs start to feel more peppy. You got out just a bit slower than last week and in such a big field that put you in a different group to race and maneuver through. Still, you found your good running rhythm and you did such an excellent job in the middle of the race keeping it going, even when your stomach started to hurt. And, even though the track is not your favorite surface, you sure seemed to know what to do at the end of the race on it—you looked strong, fierce, and fast.

Keeley: 203rd place: 20:59. First mile: 6:37. Overall pace: 6:45
Congratulations on a PR and breaking that 21 minute milestone! Pretty cool. You got out conservatively and while that kind of start was tough on many other runners today you seemed to find your strength and rhythm as the miles passed. You ran an incredible last mile—it’s like the 800 meter runner in you was just looking for that track one more time. Super cool to see you calm but excited before the race and that translated into a similar mindset during the whole 5K. Plus, you had a great kick—you just have to pretend every last 300 meters of a race is on a track!

Stella: 267th place. 21:55. First mile: 6:48. Overall pace: 7:03
It turns out “legs” were on the menu - and your legs were strong today! I know that heel hurts (and I do believe there will be a way to to help you minimize that), but your strong legs and even stronger mind kept you right in the thick of it. As a freshman, you didn’t let that crowded start line intimidate you and every time I saw you on the race course you looked focused, cool, and like you were zeroing in on the racer in front of you. That can be hard to do when you feel physically uncomfortable, but you’ve got a super tough mind.

Lena: 281st place. 22:24. First mile: 6:54. Overall pace: 7:13
20 second PR. Woohoo! That’s awesome—and almost 40 seconds faster than last week’s very good race. You know what I think the difference was? You went for it from the beginning. You were out almost 15 seconds faster that at Twilight. That put you in a pack to run with and then you just ran the race. No overthinking, no doubt. You just kept going after it. That’s exactly what you need to do. That time now puts you in the top 50 in the state for 1B/2B girls. Pretty awesome. 

Lindsay: 288th place: 22:29. First mile: 6:54. Overall pace: 7:14
A very excellent run, and especially satisfying, I am sure, after that last half mile of Twilight. It was great to see you and Lena working together and I think that helped give each of you the confidence to get out a little quicker than you have thus far. That worked. Definitely a season best and the fastest you’ve clocked since Oroville Freshman year (which I suspect was shy of 5K, so really, I think you just set a super solid PR). Carry this one in your head and let it be what you remember when you hit any moments of doubt in the next races. You are strong and fast and feeling good! 

BOYS GENERAL: Like the girls, a little up and a little down – but nothing really broken and still trending in a super positive direction (5th in the state on the current hypothetical). Rare that you ever hit every nail on the head at once – especially in a mid-season race with crazy crowds, tight turns, and a “take what you get” kind of atmosphere. That being said, we’ve got one more week of work and then a taper for the Championship phase of the season. THAT is where we hope to hit as many nails on the head as we can! We know that we’ve got 4 legit sub-18 runners. We know that we have several more that can run the low to mid 18’s, and that we can strive for several more to break 19 and to possibly get EVERYONE under 22. That would be awesome, and it is totally in our grasp!

JV BOYS – Over 21:00 minutes: 569 runners. Two waves started 5 min apart. 

Jackson: 20th place, 19:17.9, First mile: 6:13, Overall pace: 6:13
Highest placing in a race on the day (20 out of 569 between the two waves no less!) and a new 5k PR by nearly 50 seconds! The twisting backflip skill displayed at the KOA served you well in navigating a crazy busy race to an excellent new PR. You also ran even pace across the race which is an amazing accomplishment for a young runner with only 2 previous 5ks under your belt. Practice paces will step up a little for you this week. Keep running hard and more good things to come.

Eli: 175th place, 21:02, First mile: 6:33, Overall pace: 6:46
There we go Eli! Back in the saddle with Kieren at your side. Great team racing and awesome to see you both passing people together and looking strong coming into the finish. Keep pressing the gas a little in that opening mile. A course with really even footing at Manson next week – plus another week of solid workouts and no bus ride should hopefully get you set to run your best two races of the season at Leagues and Districts. In workouts this week think about high tempo in your arms. You’re standing nice and tall, running strong in your core and legs, but a little kick up in the arm speed should make the whole show a little more efficient – IE Quicker with a similar effort. 

Kieren: 177th place, 21:06, First mile: 6:33, Overall pace: 6:47
Again with the yeets. I mean yeet-teriffic even! Great to see that consistent low-21 packed in next to last week’s PR Twilight effort. Another week of work and some taper to end the season. You will be primed and ready for a mid-20 run at some point in the next two weeks for sure. Keep thinking speed and turnover at any point where the rhythm slows. You’ve shown way more speed than ever before on our 200’s throughout the season. Kick yourself into that same mindset once or twice a race and remember to let if fly over the final 2-300m of any course.

Kellen: 302nd place, 22:09.9, First mile: 7:02, Overall pace: 7:08
The consistency is terrific – and you really only have these two 5ks under your belt so far. I know that races hurt, but one of the photos show a definite laugh/smile on your face in that crazy start. I hope that it the “fun” was at least in some small measure commensurate with the pain. Keep standing tall and moving those arms in the direction that you’re running. You’re form looked great again in that final 100m so throw in a little surge of speed now and again to reset the body and keep that mid-race momentum high.

VARSITY 2 BOYS – Over 18:00 minutes: 433 runners. 27th of 60 teams. 

Ian: 74th place, 17:25.4, First mile: 5:25, Overall pace: 5:36
A PR vs freshman Ian, but also just a smooth and steady race – even though it may not EVER have felt like it. You looked loose at the start and did a good job staying in motion with a little longer time on the line. You also did Isaiah a HUGE favor by getting out and giving him a target of sorts – a recognizable teammate to help navigate the crowd and someone to latch onto later in the race. If we can get you and Travis and Isaiah racing anywhere near each other in this kind of range in our last few races of the year we are in a super good spot, so nurture that as much as you can and keep setting a good example both verbally and through your actions. 

Isaiah: 86th place, 17:34, First mile: 5:25, Overall pace: 5:39
Whoop there it is! A really excellent race Isaiah and proof positive that you just need to throw yourself into the mix and see what happens. You’ve got speed AND the later race endurance is starting to come along. I saw at one point even coming off the track where you were in front of Ian, so great job getting out and an event better job holding tough through the middle of the race. Two totally different races from Twilight to this one (a moderate start with a fast middle and a speedier start with a steady second half) but you raced great in either case. I DO think the later was pretty key to dropping 30 seconds. Great job and one step closer to state qualification! 

Travis: 147th place, 18:06, First mile: 5:36, Overall pace: 5:50
I appreciated your attitude on this one – not psyched, buy also realizing to some degree that it just wasn’t your day. Racing can be like that, and this was a race where for sure you had to fight and tussle a little bit out there. Our next to races should be a little more clear and straight-forward. You know that you have low 17 min kind of speed, and its going to be great to see you and Ian and Isaiah matching up with the top three and four runners from Manson and Brewster over the next two races. A great job again in getting the boys ready / keeping things moving at the start. Keep honing the vibe with this group so at all are excited about their potential in the next two weeks.

 

Graham: 160th place, 18:12, First mile: 5:47, Overall pace: 5:51
Another solid race. Don’t worry if you aren’t faster every single time and relish the fact that you are solidly fast – but still waiting for that breakout race! XC courses constantly change and a great race on one course may not mean a whole lot compared to something else in another spot. That being said, we know that you can run sub 18. This was a crazy day and you weathered it well. Next week at League it will be easy to see the competition and you will do run great with clear goals in mind and a much more open and easy to navigate field of runners.

Oliver: 312th place, 19:11.6, First mile: 6:02, Overall pace: 6:11
Awesome job Oliver. One of only 4 boys to PR on the day – and you did it with a plan and a personal level of attention to detail and pacing – which was really hard to in this crazy tight field with so many people to navigate. You also told me the night before that you knew that you could run 6:15 pace – and sure enough 6:11 was on the docket! A first mile right at 6 min is totally great – especially since the effort on any other course would have dropped you 12 more seconds easy. Keep looking forward to a sub-19 right around the corner. One more week or work and then a taper for the final meets.

Carter: 337th place, 19:27, First mile: 6:04, Overall pace: 6:16
Don’t over think this one. You are struggling a bit with that pain in your leg and we certainly need to get that right. At the same time, you’ve been racing tough and really well so far and one ‘off’ race does not a season make. We know that you can run sub-6min pace and that 18:20 is a doable thing. Keep your attention on that, ice and stretch, ice and stretch that heel. I know that Pete said that you can’t really hurt yourself running on this, but at the same time it needs to feel good so that you can race your best. We need it warmed up and we need you actively working this week - but we will probably stay on the bike and see if that manages the pain. Whether or not you race at League is a question that needs to stay on the table. It needs to be the right decision, but I feel like we also need to see how you respond to some rest.

Tristan: 417th place, 20:43, First mile: 6:11, Overall pace: 6:40
And same to you Tristan. Just like Carter, don’t overthink this one. A side stitch today and a crazy crowded field – especially through the middle part of the race. At times 15-20 people coming by in 10 seconds, you hurt for half of the race, and you still managed to gut it out to the finish. THAT is the hallmark of tough running and the kind of race – even if it wasn’t your fastest – that will spur you on to new PRs and excellent running in the meets ahead.