Location: Leavenworth Ski Hill
Date: 10.5.19
General Notes: This course was super hilly, but you all handled those hills extremely well! It was very clear which teams felt comfortable with the up and down and which teams did not. We were definitely one of the former! You all represented your school really well, with LB winning three of the four races Saturday, taking second in two of them, and the 7th grade boys cleaned up the team scoring! If you want to know what place you finished in, just let me know and I’ll tell you.
That course was really hilly, so don’t feel bad about your times being a bit slower than a week and a half ago. That is absolutely to be expected. Generally it seemed like people who went out a bit slower on the first hill were able to really accelerate through the field for the rest of the first mile, and came through looking super strong! All of you looked awesome going up the final hill!
I want to say thank you to Peter for being all over the place cheering on his team mates, and to Will for helping to get warmups organized and running while I was watching the races!
8th GRADE GIRLS
Leki: 6:40 at one mile, 9:40 finishing time, 6:54 average
Once again, you and Dashe ran a great race together, staying connected and working with each other the whole way through. You were able to really charge up the hill at the end, which ended up being the difference. The two of you managed to hold back at the start and then really stride out at the top of hill, which looked like it paid off huge dividends later on in the race. One thing to remember when running hills, you still want to have your eyes up even though your body is leaning forward, which you did really well at the finish!
Dashe: 6:40 at one mile, 9:41 finishing time, 6:54 average
As I said above, you and Leki ran very smart and conserved energy going out of the gate, which really looked like it helped you in the rest of the first mile on the long climb. I don’t know how you do it, but you have some seriously long strides which is super awesome! You’ve been running right on Leki’s shoulder every single race, and with your determination, she had better watch out because I know you’ll be able to swing out in front of her and leave her behind!
Leki: 6:40 at one mile, 9:40 finishing time, 6:54 average
Once again, you and Dashe ran a great race together, staying connected and working with each other the whole way through. You were able to really charge up the hill at the end, which ended up being the difference. The two of you managed to hold back at the start and then really stride out at the top of hill, which looked like it paid off huge dividends later on in the race. One thing to remember when running hills, you still want to have your eyes up even though your body is leaning forward, which you did really well at the finish!
Dashe: 6:40 at one mile, 9:41 finishing time, 6:54 average
As I said above, you and Leki ran very smart and conserved energy going out of the gate, which really looked like it helped you in the rest of the first mile on the long climb. I don’t know how you do it, but you have some seriously long strides which is super awesome! You’ve been running right on Leki’s shoulder every single race, and with your determination, she had better watch out because I know you’ll be able to swing out in front of her and leave her behind!
7th GRADE GIRLS
Mia: 8:01 at one mile, 11:33 finishing time, 8:15 average
I know that you were super nervous before the race, but guess what? Not only did you do it, you ran an amazing race! You started off a bit slower, which is good, because that was definitely a very long hill. But even so, you picked up good speed heading down and had a great finish! You do a great job of keeping your eyes up and forward towards your next target, which means you always know where you’re headed. The next step is to keep your knees nice and high to help maintain your momentum!
Zoe: 8:48 at one mile, 12:44 finishing time, 9:05 average
You also went out at a reasonable pace, and it looks like you were able to pass some of the runners who were ahead of you at the start which is exactly what we want! Remember to keep your eyes up when you’re running. You looked super smooth and steady, as you always do, and you were able to keep cranking along through the flats and uphills! Maybe you didn’t know this, but you actually ran 6 seconds faster than at Okanogan, which on this course is no easy feat!
7th GRADE BOYS
Dexter: 5:39 at one mile, 8:17 finishing time, 5:55 average
Both you and Mac got out to a pretty aggressive start, but you were able to hold you speed well through the rest of the first mile, and then still had enough gas in the tank for a great kick! It looked like right at the mile you decided to make a strong move and use the downhill to pick up speed, then crank it up the hill at the finish. Nice job on running a tough race!
Mac: 5:39 at one mile, 8:19 finishing time, 5:56 average
You also got out super hard and fast with Dexter, both on the opening hill and through the one mile, only ending up about 5 seconds off your normal pace. But despite that, you held on really well and stayed right with Dexter for quite a long time. The next step is to remember on the downhills that, instead of resting, you want to let gravity do the work! Really eat up the ground by taking long strides!
Brayden: 5:55 at one mile, 8:46 finishing time, 6:17 average
You got out to a blazing start as well, going with Dexter and Mac up the first hill. I don’t know exactly where they started to open a gap, but despite running by yourself for a while, you were still only 2 seconds off your mile split at Okanogan! Then you were able to hang on, and put up a great finish. You always look super smooth, and Saturday was no different. The one thing to watch for is sometimes it looks like you roll your shoulders instead of swing your arms.
Tristan: 6:37 at one mile, 9:43 finishing time, 6:56 average
You had a super solid start, and got out quick! You ended up being about 6 seconds off your mile at Okanogan, so nice work! Nice job staying fairly close to that runner right ahead of you! The next step is to, at some point in the race, use a little bit of energy to get yourself right on his shoulder! That way you feel like you’re right in the race, and then all you have to do is kick at the end which I know you can. In order to do that, remember to keep your knees up so you can use your nice long strides to your advantage!
Sam: 6:48 at one mile, 9:49 finishing time, 7:00 average
You went out a little slower this time, but you were able to really move up on the competition after the one mile, and it looks like you passed at least two people in that stretch, even with the cast on! You’re super competitive, and when it comes down to the final kick you can really dig deep and pound the ground. So excited to have you on the team bud!
Damon: 7:21 at one mile, 10:27 finishing time, 7:28 average
You did a good job of not going out too fast, and then working through the middle section of the race. Even though Saturday was a bit slower, don’t worry about that because you actually finished in a much better position! You do a great job of keeping your eyes up and forward so that you can see your goal. The next step is, when you’re running with Raiff, try to keep your knees up so you can match is super long strides.
Raiff: 7:20 at one mile, 10:26 finishing time, 7:27 average
You ran really well with Damon, and you were even able to hold him off at the finish! Let’s definitely keep the two of you working together for the rest of the season. Your really long strides were a huge advantage on those long downhills, and you picked up a lot of speed after the mile. Remember when you’re doing your windmills not to exaggerate the motion. Just keep everything nice and close to your body.
Kaden: 8:47 at one mile, 12:37 finishing time, 9:06 average
You held back just enough at the start to be able to pass some people right at the top of the first hill! Nice job! Not only that, but you managed to run most of the race more or less by yourself, and then still held off that runner who was coming up behind you when you couldn’t even see him! The next step to serious speed is to pick your knees up nice and high when you’re running, even on the flats.
Malloch: 10:18 at one mile, 15:35 finishing time, 11:08 average
You looked awesome going up the big hill both at the start and at the finish! You’re always super steady while you run, which is great! Even though Saturday wasn’t quite as fast as Okanogan, you stayed positive and kept moving forward up those hills which are definitely tough. The next step is to remember to swing your arms forward, not your shoulders!
You went out a little slower this time, but you were able to really move up on the competition after the one mile, and it looks like you passed at least two people in that stretch, even with the cast on! You’re super competitive, and when it comes down to the final kick you can really dig deep and pound the ground. So excited to have you on the team bud!
Damon: 7:21 at one mile, 10:27 finishing time, 7:28 average
You did a good job of not going out too fast, and then working through the middle section of the race. Even though Saturday was a bit slower, don’t worry about that because you actually finished in a much better position! You do a great job of keeping your eyes up and forward so that you can see your goal. The next step is, when you’re running with Raiff, try to keep your knees up so you can match is super long strides.
Raiff: 7:20 at one mile, 10:26 finishing time, 7:27 average
You ran really well with Damon, and you were even able to hold him off at the finish! Let’s definitely keep the two of you working together for the rest of the season. Your really long strides were a huge advantage on those long downhills, and you picked up a lot of speed after the mile. Remember when you’re doing your windmills not to exaggerate the motion. Just keep everything nice and close to your body.
Kaden: 8:47 at one mile, 12:37 finishing time, 9:06 average
You held back just enough at the start to be able to pass some people right at the top of the first hill! Nice job! Not only that, but you managed to run most of the race more or less by yourself, and then still held off that runner who was coming up behind you when you couldn’t even see him! The next step to serious speed is to pick your knees up nice and high when you’re running, even on the flats.
Malloch: 10:18 at one mile, 15:35 finishing time, 11:08 average
You looked awesome going up the big hill both at the start and at the finish! You’re always super steady while you run, which is great! Even though Saturday wasn’t quite as fast as Okanogan, you stayed positive and kept moving forward up those hills which are definitely tough. The next step is to remember to swing your arms forward, not your shoulders!
8th GRADE BOYS
Aksel: 5:51 at one mile, 8:26 finishing time, 6:01 average
Congratulations! You ran an incredibly well executed race, and it paid off for you! Nice job moving on that downhill to pick up speed, then holding your kick all the way through the line. Maybe you don’t remember, but you actually achieved your pre-race goal of being around 6:00 average so nice job again! The one thing I want to point out is that sometimes you kind of sway side to side instead of keeping your momentum forward.
Landry: 6:34 at one mile, 9:27 finishing time, 6:45 average
You do an excellent job of keeping your eyes up and forward towards your next target, and Saturday was no exception. You looked very calm and collected, and had a really nice windmill on the long downhill. Then you were able to move up through the finish, and put up a very commendable time, which was actually faster than at Okanogan! Excellent race!
Conrad: 8:47 at one mile, 12:45 finishing time, 9:05 average
You did it! You achieved both of your pre-race goals of going out in 9:20 and finishing in sub 14! You stayed calm at the start, and definitely had enough gas in the tank for the good old Conrad Kick™! Even though it was a bit slower than at Okanogan, you were actually a little bit faster than Kaden who you ran with at that race, so great job!
Aksel: 5:51 at one mile, 8:26 finishing time, 6:01 average
Congratulations! You ran an incredibly well executed race, and it paid off for you! Nice job moving on that downhill to pick up speed, then holding your kick all the way through the line. Maybe you don’t remember, but you actually achieved your pre-race goal of being around 6:00 average so nice job again! The one thing I want to point out is that sometimes you kind of sway side to side instead of keeping your momentum forward.
Landry: 6:34 at one mile, 9:27 finishing time, 6:45 average
You do an excellent job of keeping your eyes up and forward towards your next target, and Saturday was no exception. You looked very calm and collected, and had a really nice windmill on the long downhill. Then you were able to move up through the finish, and put up a very commendable time, which was actually faster than at Okanogan! Excellent race!
Conrad: 8:47 at one mile, 12:45 finishing time, 9:05 average
You did it! You achieved both of your pre-race goals of going out in 9:20 and finishing in sub 14! You stayed calm at the start, and definitely had enough gas in the tank for the good old Conrad Kick™! Even though it was a bit slower than at Okanogan, you were actually a little bit faster than Kaden who you ran with at that race, so great job!
