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!
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.
