Chelan Invitational - 10.6.15

Liberty Bell XC
Location: Chelan State Park - Chelan, WA                    Date: 10.6.15
Distance: 1.125mi/2.25 Conditions: 60 degrees. Cloudy. Great racing weather!

Comments: First word: An unknown distance… and its hilly! Race director says 2.4, but Craig’s GPS for the last three years measures it at 2.25. That being said, our average mile paces are a bit slower, but don’t give it a second thought. Regardless of distance, we raced the competition and the course against a “small but mighty” group of teams!

MIDDLE SCHOOL GIRLS - 1.125mi.

A little more middle school action at Chelan and we continue to impress. We will see most of these teams (and more!) again this weekend, so stay tuned for some hilly fun at the Leavenworth ski hill. I did NOT get a good view of the race — except for some of the finish and the uphill from the beach. Craig said that everyone worked really well up the boat launch hill and into the mile at the top of the pavement — and I saw some strong kicks in the home stretch from everyone in the group as well. Annika, 8:21 for an average mile. Awesome! Eva, so nice to see you free of side aches for two races in a row, and kicking it in at the finish. Lena, looking much more fluid today and racing well through the middle after hill number one. Lindsay, strong on the hills and I could tell you liked the course. Liv, a great kick to the finish, with a good mark from Cashmere to pull you even closer to Rivers and Gretta — who ran great together for the second week in a row. Novie, focused and strong on the first uphill, and you will have fun with the same on a slightly longer course and more terrain this coming weekend.

MIDDLE SCHOOL BOYS - 1.125mi.



Excellent arm drive and an “attack the hill” approach up the beach from Aidan and Travis especially. Aidan, keep that quicker tempo going with slight modification over the flats and downhills and Travis, keep that eye on Ian as you two are moving well together even if you get a little spread apart. Ian just keeps smiling out there… so he may need to run with a weight vest or something, but whatever is happening keep up the good work! Walker, two things: Good race awareness when your competition from Cashmere didn’t know what to do up the hill from the beach. You kept the right line and didn’t let his lack of knowledge ruffle you at all. Plus, you hung on tough and timed that lunge for the line to perfection. Erick, congrats on race no. 2. Your early pace had you out in a good spot and you hung on well up the final hill. Awesome to have you and Aidan and Andrew suddenly less than 30 seconds apart! Yes, we’ve raced farther, but this was a hard, hilly course and you guys all dropped serious time from your average paces!

JV GIRLS - 2.26mi



Johanna, congratulations on your win :) The focus in your face was evident throughout, and you did well to push Zach on that second lap too - including a word or two of encouragement on the uphill off the beach. Larkin, a great race as well. So nice to see you in the zone without any worries about your breathing, and a great kick to close the gap on those two girls from Cascade at the end. Try another little surge like that a time or two in the middle part of the race to stay connected to other groups of runners. There is strength in numbers even if they happen to be from other teams!



JV BOYS - 2.26mi



Zach, another fine kick my friend! Relaxed but tall the upper body a bit more mid-race and think about flow. Michael, a bit of an off race but you will bounce back. Keep that 7:15-7:20 pace first mile in mind. You totally can, and you want to be up there just a bit more to lock in on a good position mid-race. Ian, another fine piece of work. You and Sam, are a good grouping, but both still have loads of lanky stride to give over the course of a race. Keep those upper body postures tall and strong to get even more from the effort of your arms and legs. Lazo, excellent form, but mix it up a bit mid-race. You are right in the thick of it in terms of numbers — surrounded by kids from other teams — and this is great. Get fierce, and race those boys just a little earlier. You looked super comfortable and we know that you’re strong as evidenced in your last 400m. Put a little hurt on those around you earlier and you will hang longer and stronger than you think. Cameron, great arms on the uphill climbs and an obvious acceleration past other runners each time up that hill. Watch that forward lean however! Test that strength a little more at the start and you and Simon will keep each other company for more of the race to the finish. And Simon, nice work getting yourself in contention early. Just like Peter, and Ben you’re still pulling out of the crud, and felt a little more tried in that last half mile. Another week and your front end efforts will pay off bigger at the end. 

GIRLS - 2.25mi. 41pts. 1st place over Cashmere and Tonasket.

Our first real look at Tonasket, and we are definitely in the mix for a trip to State. In a duel meet scoring (between our two teams only - like what will happen at Districts) we still beat Tonasket 23 to 32. They were without their usual no. 5 runner (and we didn’t run a complete 7) but even with their usual no. 5, we still should have won. Now they know what we’re really about, and we will race them at least 2 more time before the State qualifier. Fun stuff! Athena and Ella, very nice racing. Excellent intensity and focus on the uphill from the beach and it was great to see you running side-by-side and moving up so well. You did put yourself in a bit of a hole that first 800m, but it obviously worked out, and you’ll be even better off with more time to move up in a longer race. Icel, great job again in starting that kick when you did. Ava had no choice but to move as well and you are both within striking distance of Tonasket no. 2 — especially if you can be out just 10 seconds faster and have a longer race to run. It will be more obvious where she’s at in League and District meets, but we’ll try to give you an idea in the crowded race at Leavenworth this weekend. And Sage, you will actually like the crowd this weekend! LOTS of girls to race in the second half and be sure to use that focus when you can make it count the most — bridging gaps to other runners when it gets tough, or in kicking them down at the end.



VARSITY BOYS - 2.25mi. 68pts. 3rd place behind Cascade and Cashmere.



Cade and Emerson, excellent kicks! Eli, super solid after a big race in Kettle Falls. And Geza and Ben, welcome back! Another good outing - and a good race/interval workout for sure. Even with Carter unable to make it, we did well in a competitive field. Just like the Tonasket girls however, Tonasket and Brewster are going to make us earn it! Brewster has a tighter grouping 2-5 and both teams placed 7 runners before our 6th — so we need to keep our eyes on the blue/gold and red/white uniforms this week in Leavenworth. RACE AWARENESS is a key focus over the next several weeks. Where am I? Where are they? Am I moving up? How much race is left? etc. Peter, for example had a fine race while still bouncing back from illness, but did he know that he was right behind Tonasket’s 5, 6, and 7th runners? I’m guessing ‘yes’ but its easy to get caught up in the hurt of a hill or speed of an opening mile.

This weekend in Leavenworth, we’re going to ask. Who did you see? Who did you pass? Who did you not quite pass? We can see some of it, but you all get to practice seeing even more. Its part of good racing and it will definitely help. Brewster and Tonasket both get out with a little quicker than we do - which is fine - but we have to keep them closer to maintain contact and to give ourselves a better chance at passing them later on. Everyone should take a measure of the competition - both at the start and in the opening mile or at certain places where visibility is better. Look for key uniforms, kids you recognize etc. Its good stuff all around. Not only can it give you an added jolt of mid-race motivation, but it keeps your brain active and engaged -pulling you along to running fast with a purpose. Good job again to all. Keep it fast, fun, and smart!

Can-Am Invitational - 10.3.15

Liberty Bell XC

Location: Kettle Falls State Park - Colville, WA           Date: 10.3.15
Distance: 1.5mi/3.1mi. Conditions: 65 degrees. Sunny with light wind.

Comments: The Can-Am race is quickly becoming a favorite of our kids and despite the early departure and a longish drive, we raced well again on a course far from home. Things get a little easier for spectators from here on out — with races this week in Chelan and Leavenworth, followed by Cashmere and then the League Championships at home on Oct. 24th. A big thank you to all of the parents that have been making early morning drives to place far afield. Your kids are doing great and your support is much appreciated.

MIDDLE SCHOOL GIRLS - 1.5mi. 17pts. 1st place.



Another week and another first place finish for the middle school lassie lions. A near perfect score in one of our more completive middle school races of the year - with Novie running hard from the front and Annika having her own best race of the year as well. Novie, great arms and good intensity throughout. Leavenworth this weekend is going to be even more crowded, competitive (I think) and fun! Plus, you and Rivers especially are going to love the hills. Rivers and Gretta, some fine running as well, but see what you can do to run a little more together in the races this coming week. Talk, trade places a bit, and encourage each other in the early going. A group will naturally break up later, but let’s experiment a bit with some group tactics early on. And Liv, you may benefit from that as well. That being said, things spread out early this week (probably the sand) and you looked nice and relaxed with a good eye on Rivers and Gretta just ahead. Even running mostly on your own, you were definitely thinking of it like a group, and PS — I got a good photo of your “smile for the camera” race face at the end! Lindsay, tough running as well on a harder course. Good arm carriage throughout, and I could see those arms helping to drive your legs in the final 400m through the sand and up the hill. Eva, nice and loose — a good open stride. You have found your natural form and looked much more comfortable without any bothersome side-stitches etc. Lena - a little under the weather and feeling it in the lungs. Still, good tall running in the final stretch, and you wound things up for a fine kick at the end. And Annika, like I said earlier, your best race of the year. Predictable to some degree by your great practices earlier in the week. Race week no. 4 and you are hitting a really good stride. Good arms and a good active legs. Racing people all the way to the finish and a really good job!

MIDDLE SCHOOL BOYS - 1.5mi. 33pts. 1st place.



Congrats to the middle school boys as well for their own 1st place team finish. Walker, hard from the start was your goal, and you ran it that way for sure! Even when you’re feeling zapped at the end make sure you challenge those “sit and kick” guys for at least a stride or three. You were definitely stronger than that guy up the final hill and into the turn. Sometimes, when you push back just a little longer… then their game of cat and mouse falls apart faster than you think :) Ian - smooth, fast, and relaxed. Your approach to running will take you far — especially when you get to challenge a little longer distance in another couple of years. Travis, good work again as well. Maybe a little leg-weary out of the sand, but you ran strong even without your usual mid-race company and did great to hold that 6th position into the finish. A great kick and strong final uphill as well, you’re going to love the hills in Leavenworth! Andrew - smooth and strong again even though we know that you were a little bummed about the finish. Still, they gave you the last second edge for 11th and your willingness to get out fast and fight through the middle of the race is impressive! Erick, congrats on your first race of the season! A few more races to find a good starting pace, but you did great today and a strong middle to end of the race. And Aidan, good racing again on a much tougher course than Manson. Your kick is strong because you get your arms involved. Try to use those arms to open up the stride a little more mid-race, and you will see those time dropping nicely in the last few races of the year.

JV BOYS - 3.1mi. 114pts. 6th place.

Simon, a strong rebound from illness just like Peter, and you are right back in the thick our 5th-9th place boys with a good showing on a tough course. You seem to like that 6:40-6:45 range for an opening mile, and as the season builds you will have more left at the end AND be able to tolerate a 6:30 to 6:35 opening mile. Lazo, nice moving up throughout the race. A shorter course (2.4 miles) in Chelan might be a good chance to try that harder 1st mile and then to see how well you hang. Another step in the right direction with your pace compatible to last week’s on a harder course. Michael, love the consistency of those first two miles. Let’s keep 7:15 in mind for another week or two and focus on mile three. Go after people from the two mile as if you were thinking about the finish. You are stronger than you know and if you get things moving just a little earlier, then momentum will carry you home with some significant chunks of time following in your wake. Ian - BOOM! No idea where that came from, but you were racing! Actually, this was evidenced a bit this past week in your workout on Thursday afternoon. Good arm tempo to drive the legs, and you just looked in the zone from start to finish. A harder start than usual put you in good company to compete in that middle part of the race. Zach, spot on with your first mile just under 8 minutes this week. A tough, sandy, final mile, but hang with that approach and keep driving for the finish in that last third. You will hit that 7:50-7:55 race pace average before year’s end!



GIRLS - 3.1mi. 83pts. 3rd place.



And the scoring girls team streak continues :) After a prolonged week of “the crud” Larkin and Johanna will hopefully join us again next week. And Ella no doubt rocked the SATs along with Ben and Geza. On the running side, things are looking nice for Liberty Bell Girls XC. Week-to-week we are closing time gaps on the competition, gaining race experience, and experimenting with race plans and strategies to help us to run our best in another few weeks. Its definitely working ladies, and you should be excited about your efforts! Athena, strong again and getting so close to Shania from Republic. This is putting you near a “podium class” of finishers on the State level, and your teammates are none too far behind. Awesome! Another opportunity this week with Erin Mullins from Cascade and the girls from Tonasket to challenge that first mile and to keep running with an eye on the leaders near the end of the race. Icel and Ava aka “dynamic duo” picture-perfect group running and a finishing kick from the bridge to the line that was as strong as anyone on the course — except for maybe Mia and Sage! When we can run tough through the middle AND still finish strong after that sandy 3rd mile, we are in a great place. Same to be said for Mia and Sage. Congrats to Mia on race no. 2 and excellent work in crafting a successful race plan. Teamwork rocks! - as we may have said before :) And Sage, right there again with the girl from Republic. We see Tonasket this week and you will have good matches there as well for racing in the final two miles.



VARSITY BOYS - 3.1mi. 146pts. 6th place.

No Ben and Geza today but we still had a curly blond running point for the mountains lions in the form of Eli Nielsen. Eli, a gusty race. Matching Omak’s Israel Escamilla step-for-step until the final 200m and then opening up for the kick worked incredibly well. You mentioned his mid-race surges — which you also wisely matched — hence the 5:29 middle mile! Your strength and mental toughness helped you both in out kicking the competition AND in recovering from the sand and a tough mid-race battle to still finish strong. Cade, welcome to the racing! Great to have you out there and its clear that you like to run. Solid opening effort, and impressive too for you to bring that closing mile right back down to the ballpark of your opening. Fewer folks to race at that point, but you were able to focus on something enough to move forward steady and to hold your ground in both the placing and the pace. Emerson, thank you for doing well to pace Cade through the middle part of the race. Know that you can run that sub-6 average in races ahead, but that combo of a quick middle mile plus the sand does take a little life out of the legs. Mid-race tempo looked good and a fine finishing kick as well. Carter, your stride/usual cadence do you no favors on this sandy course. Love the opening two miles being consistent, and you will feel some life in those legs for the end again on a firmer surface. Peter, welcome back. Your plan to go out reserved didn’t seem to happen from my vantage point (IE faster than advertised) but it was clear that you’d found a sweet spot and you did great to run in a comfort zone and still move up. Even better weeks ahead as you pull clear of sickness and fatigue. Glad that you had fun running in the spikes! Tim, still a bomber kick and your focus in that last 400m is fierce! Would LOVE to see you find some surge opportunities mid-race to knock that overall time down another 20+ seconds. You can do it. And Cameron, congrats on your first-ever varsity XC race. A solid effort in a tough field. You’re a strong kid. On a non-sandy course, if we can get you out just a little faster in the first mile then you will hold tough through the middle to end but knock another 15-20 seconds from your overall time.

Manson Invite - 9.30.15

Liberty Bell XC
Location: Mill Bay Casino - Manson, WA Date: 9.26.15
Distance: 1.5mi/3mi. Conditions: 60-65 degrees. Sunny with wind.

Comments: Another fine weekend of running and Liberty Bell was a constant both on the podium and in the cheering throngs. A tiny race compared to last week and a particular nod to all of you that ran so tough — mostly by yourselves - on a lonely course. If you didn’t notice above, we are calling this a 3mi course rather than the 5k denoted online. No big deal, but definitely a little short. 

MIDDLE SCHOOL GIRLS - 1.5mi. 15pts. 1st place… but no other scoring teams :)

Strong running across the board with Novie and Walker running well together up front and several others gutting it out after a fast net downhill first mile. Novie, a girls-only race to look forward to in Kettle Falls this weekend. Build throughout and focus on a sustained finish when you get back out of the sandy stretch. Rivers, excellent work! A patient start but still very connected in order to up strong throughout. If you like hills, then relish the sand this weekend as well :) Liv and Lindsay, strong running from you both again, but we’d love to see a tighter group approach from you two plus Gretta and Rivers for next weekend. Just try it :) 800m together or so and then it can break up, but hold just a little more off the throttle and focus communicate at the beginning. And Lena, a good job again in running a bit more on your own. I suspect that you’ll have more company this weekend in Kettle Falls. Good work with your arms and a nice focus with your eyes up on the hills. Keep that stride quick and short. 

MIDDLE SCHOOL BOYS - 1.5mi. 18pts. 1st place.

Walker, nice and steady. You looked more relaxed but still fast. No 180 degree turn at Can-Am this year! Be in good position upon leaving the sand on the way back and make a move there if you are running with anyone. Ian and Travis, you both continue to look so fluid and relaxed. A pace this week very similar to Manson and you will have more competition at Kettle Falls. Have fun with some racing in the last 800m! Logan, a hugely different level of comfort with racing between now and our first day in Moses Lake. Nice job in challenging the final hill and we’ll look forward to see what you’ve got left on a flatter course this weekend. Andrew, BOOM! out like a rocket, but tough as nails to the finish. Great open stride and a willing drive. Probably a little quick at the start :) Scale things back just a tad and you will have more for the middle to end. And Aidan, a mile pace 1:50 faster than Moses Lake. Nice job with adjusting your comfort zone (being willing to hurt a little more). You and Andrew will be well-suited to pace each other in this next race. Athlete of the Week: Aidan Catlin.

GIRLS - 3mi. 15pts. 1st place and the first scoring LBHS girls XC team in 10+ years!

The first scoring girls team in ten plus years!!!! And a tough one at that! I think that EVERYONE hurt a bit from a fast/downill first mile this week, but we held on well. And Sage (I’m starting with you) is still just tapping into her potential by running the only negative split race among all girls and boys this week. Continue to challenge that first mile a bit more each week and just race people at the end — which you seem to enjoy quite a bit :) Athena, bit by bit you were closing on Shania from Republic. We’ll see her a few more time and the faster first mile is going to feel better and better as we close out the season - especially given the head colds etc. that we’re currently shaking. Ella, a totally different course than Moses Lake and a totally different experience (small/twisty etc.) for only your second race. With an SAT break for Can-AM you’re are going to hit a consistent groove with successive races to roll towards the end of the season. It will be easier to measure progress from week to week. No matter what, a great race on tired legs. An energy sucking hill at the end, yes, but you ran tough all the way. Mia, steps. A strong first mile. Next week we’ll try for two. Ava and Icel, tough running from you both. I keep putting you together, but its a great pair. Ava, way to hang even tighter through the middle of this one and today you helped Icel where I think that last weekend the situation was reversed. Teammates rock! Strong arms and good leg drive from you both up that final hill. And Icel, just a quick reminder: 7:40 and 7:34 for your first miles in Moses Lake and Spokane. Today, 6:45. THAT is the main reason for the hurt. That being said, you fought through and were strong enough to hold your place throughout the race. No let down. Awesome.Your second mile at Spokane was 8:09 so we are certainly headed in a good direction!

VARSITY BOYS - 3mi. 37pts. 1st place.

Ben, I missed the finish this week, but I liked what I saw of the downhill running. A perfect place to make up the last of that gap on Oren during that second downhill in the first mile. Eli, straight ahead, eyes down the trail, great arms and running tall. Not a lot of people to pass, but you did have to move over some gaps and keep yourself focused on a lonely course. LOTS more to have fun with at Kettle Falls. Emerson, another solid week and good to have you feeling better. Way to stay calm with those several kids rabbiting out to the lead. A fun trio with you and Cade and Carter for the first mile this weekend, and you will have more people to chase as well. Keep that tempo light and fast again in the final mile. Carter, consistency is grand! Your race mirrored Emerson’s in many ways, and spotting him just 10 sec. per mile in final two shows some major growth in your mental toughness. Keep hitting that weight room and we’ll get you some speed in the week’s to come. Tim, eyes are up and you are super alert early on. Work on that middle mile and it will be easier next week with more kids to race. Another amazing kick, but that energy can go in a little farther spread across the race. Cameron, thumbs up to more oxygen! Thank you for trying the mouth breathing, and your race smarts are only going to grow with another race or two under your belt. It should be a good pairing again for you and Tim and Peter this weekend. Geza, nicely consistent with your place throughout the race. That fast first mile was a bugger, but you bounced back well in mile three and were moving well at the finish. Lazo, race by race. Great job in getting out nearly a minute faster and then realizing that you could still hang. Your splits were among the most consistent, and our continued speed work is only going to strengthen that middle mile. Peter, a hard first mile, and under the weather. Chalk it up. Not a big deal and you will bounce back. Simon, same as Peter, although you were a day or so behind on the sickness front. Part of the learning curve for sure. You were out 20 sec. faster than last week and one minute faster than Moses Lake! When you’re feeling better that will hurt much less. A good potential paring with you and Lazo for the weekend. Michael, nearly a minute faster in that first mile, so we need to balance your race a bit more. A denser field this weekend will help. Good form throughout. Work on that 180 step per minute. Up tempo. You’ve got the lungs for sure. Zach, a strong kick at the finish and way to challenge that first mile in a big way! A minute faster than each of the first two races but your middle mile was the same as last week and your final mile (with a big hill) was still tough as nails. If you can get out in 8 minutes then I think that you can average that for your race. Nice work! Athlete of the week: Lazo Gitchos.

Erik Anderson Invitational - 9.19.15

Liberty Bell XC

Location: Plantes Ferry Regional Park - Spokane Valley, WA Date: 9.19.15
Distance: 1.5mi/5km Conditions: 65-70 degrees. Sunny n’ fast!

Comments: A really good weekend — except for maybe the two train tracks within a 1/2 mile of the KOA campsite. Still, if we can run like this on a rough night of sleep then we are off to a fine start! Short grass and a beautiful day made for fast racing all around. We may not see times like this again for quite a few more weeks, but they will be well within our grasp by season’s end.

MIDDLE SCHOOL GIRLS - 1.5mi. 15pts. 1st place… but no other scoring teams :)



** Final places are for gender, while the 1st mile place was for the entire field.

A smaller field than anticipated, but fine running again from our 7th and 8th grade girls. Congrats to Gretta, Liv, Lena, and Keeley on their first races of the season. Novie, a little pressure from behind today - which is great - but you ran your race with a strong middle and enough left at the end. Gretta, welcome back! Both to the racing season and to another smart performance. Liv, nice work, but pretty hard from the gates. Try matching up with Gretta or Lindsay in the first 400-800m at Manson, and see if that helps the middle feel a little stronger. Lindsay, a good race all around. I missed the kick, but you looked strong through the middle and had a little more snap to the legs then last week in Moses Lake. Lena, a good start to the races for you as well and a nice open stride through the middle of the race. Keeley, a good first effort and it will flow better as you trust your knee and find a way to keep it loose. Eva and Annika, really solid improvements from the opener last week in Moses Lake. You were both feeling a little banged up, but each ran well by getting into the race and dropping those times nearly 1min and 1:20 respectively! And for Annika, the first junior high Athlete of the Week designation is well deserved.

MIDDLE SCHOOL BOYS - 1.5mi. No Team Score



** Final places are for gender, while the 1st mile place was for the entire field.

Colds and some nagging injuries left only three middle school boys for the day in Spokane, but Ian and Travis once again did an excellent job of working well together start to finish. I missed the kick, but I can only imagine that the final stretch was as good as last week in Moses Lake — with Ian getting the slight edge in the last 50m. Andrew, congrats on your first ever XC race and smart pacing as you moved up well from start to finish. You and Aidan will work well together next week in Manson!

VARSITY / JV GIRLS - 3.1mi. No Team Score

** Final places are for freshman-only placings vs the 1 and 2mi. splits for the entire JV field.

Sage, nice performance with another final mile of note for week no. 2. Next week you should go out even stronger and you might surprise yourself with what you still have left! Johanna, congratulations on your very first race and its great to see you so steady in the first two miles but still have something left at the end. And Larkin, a well-deserved Athlete of the Week honor. Your still battling a cold and chest congestion, but you went out stronger and took nearly three minutes off of your time from Moses Lake. A much closer average mile across the board, and you still had some “go” in that final mile as well.



JV/FRESHMAN BOYS - 3.1mi. 127pts - 6th place



** Final places are for freshman-only placings vs the 1 and 2mi. splits for the entire JV field.

* And Cameron’s place was for the JV field only.

Lazo, Cameron, and Sam joined the JV boys this week and it was pretty cool to see a full flight of seven runners warming up before the race. Simon, great work in getting out faster in a quick field and still dropping time from start to finish. Soon enough you will have the chance to run with Peter, Geza, and Tim, and that will be an excellent group to help you challenge the early and middle parts of the race — but still have teammates to run with in the final mile. Stay tall and avoid that side-to-side sway in the upper body when working hard with your arms. Cameron, a great start as well in your first ever XC race, and we will work this week on standing tall and breathing to get you opened up for even better oxygen efficiency. With an average pace very close to Geza and Simon, you will also benefit from an eventual race where we pack together a solid group of 4-5 runners. Lazo, welcome back! You look so strong in your form etc. and if you push a little harder at the start you will surprise yourself with how that strength can carry you through the middle to end of the race. You are a sub-seven min. average runner right now for sure. Michael, solid! About a 30sec. per mile drop in pace from last week, and a much better progression from start to finish. You’re running with good form as well, and in another few weeks you will break through some of that mid-race hurt and be pleased with how well you can carry a pace. Sam, welcome back as well. Take things out stronger next week! You looked super comfortable out there and a sub-eight minute pace is certainly within your grasp. Zach and Ian, 8:40 vs 8:48 for the first mile but you can push a little harder from the start. With an 8:11 average this past week a 1st mile split of 8:15-8:20 will get you further up to start and then help you knock another solid chunk from your overall time. Don’t save TOO much for the end. It will hurt a bit in the middle, but your strength will carry you more than you think!

VARSITY GIRLS - 3.1mi. No Team Score



Athena, well done again to stay composed in a big field with a fast start. The move from 25 > 12 was a little tougher with a spread out race, but you made steady progress and still had a nice kick for the final 150m. With many fewer runners — but a couple of rabbits in this weekend’s Manson race - it might be interesting to try going out maybe 10 sec. faster in that first mile to see how it feels. And Mia, Icel, and Ava, a commendable job by all and really excellent group running. AWESOME! There is huge success here in having Mia get to the finish line, but it was obvious too in how Mia’s leadership pulled everyone along to an excellent race. Its not always easy to move as a group in a crowded field, but she led and you all followed. I don’t know if you talked much or not, but in the next race make that a focus. Keep each other aware when you want to move or to pass another runner, and encourage each other when you feel like you might need a boost. Something about hurting a bit, but tricking yourself into thinking “I feel good enough to be the one cheering” is a good thing. Plus, if other racers hear you it makes them feel like you are cruising :) Icel, a strong kick over the final 50m and Ava, way to hand tough when it started to hurt. At one point you were running wide on the course, so make sure that you tuck in behind the group (or any other runner) to make things as short as possible out there.

VARSITY BOYS - 3.1mi. 214pts 8th place - 1st place B school

A larger group this week with Carter in his first XC race of the season. Nice work again in capturing the B school title, and some sensible and timely improvements over last week’s race in Moses Lake. I will again say to Ben and Eli in particular that we may not see super fast times like these until State, but by that time of year and on that course, you will certainly be back in the ballpark or faster (as noted by comparing Erik Anderson and State Meet times over the last couple of years). For others, your 5k racing form is still new and a bit untested. Take this as a good sign and strive to keep it rolling! Ben, nice. With 500m to go you looked even better than last week and its impressive when you leave another runner with conviction at the 2mi and continue to gain ground. Eli, another solid final mile, and you can challenge that start just a wee bit more to see what happens. Can-Am is going to be a good place for you to see similar runners again and we’ll add Chris Oats from Wilber-Creston and Israel Escamilla from Omak as some benchmark runners for you to keep an eye on as the season unfolds. Emerson, really nice. Not a lot faster than last week in that first mile (which is good for now) but much stronger in the middle. Glad that you are feeling better, and it was clear too that you still had some wheels with 600-700m to go. Great tempo at that point and a notably excellent drop between you first and 3rd miles! Keep an eye on runners you’d like to catch and we’ll help with a sensible match soon as well. Carter, also very well done. Maybe a bit strong to start, but the desire is good and you will gather strength for that middle as the season rolls. Even still, you surprised a bit (in a good way!) and fought tough to the finish — where you also had a powerful last 100m and the best kick that I saw on the day (with Tim and Icel a close second). Peter, Geza, and Tim, strong group running again as well. We like how you all were out about 15 sec. faster than last week — but also ended up with average spots at right around your initial mile. Really nice! Separation again at the finish, but its good that you are willing to break up the group in the later part of the race. Peter, really work on that tempo - arms, legs, find that 180 beat - to keep things lighter in the middle of the race. Geza, great arm drive! Keep that focus out there and keep moving as a group just like you have been. Tim, get that leg healed and you will lead things into the finish again in due course. An impressive surging kick and the encouragement for Geza in the final stretch shows good awareness of those many extra ways to help a teammate.

Moses Lake Invitational - 9.12.15

Liberty Bell XCLocation: Blue Heron Regional Park - Moses Lake, WA Date: 9.12.15
Distance: 1.5mi/5km Conditions: 65-85 degrees. Sunny… and 2 hay bales + a hill per lap!

Comments: VERY late on the race report this week, but it’ll get better :) SO great to have 32 kids toe the line to start the racing season in Moses Lake. A fairly hot morning/afternoon with a slight breeze and a some shady trees to keep things bearable. VERY impressed with the team’s patience and poise as a whole — especially considering the sheer number of newcomers that we have — either to XC in general and/or to a new distance or their first-ever high school races. As a team the kids were also very supportive of one another, and our cheers and enthusiasms were palpable at the finish.

MIDDLE SCHOOL GIRLS - 1.5mi. 38 pts. 2nd place!



Missing four of our middle school girls and we still managed an excellent team placing in the overall results. Congrats to Lindsay, Eva, and Annika on their first-ever middle school XC races and to Novie and Rivers for starting off their 8th grade years in fine fashion. To a kid, and you will read this throughout, no one was flustered and no one got carried away at the start. Novie, strong form and patient racing while moving up throughout. Rivers and Lindsay, great work, and while finding yourselves near each other at the finish, perhaps we can have you run a little more together at the start of next week. Eva - cruising! Nice work and we’ll find you a teammate to work with when we get Lena, Keeley, Liv, Andrew, and Erick into the mix soon enough. And Annika, a great first-ever race as well. More teammates to work with in that list above and such a smart job moving steadily up as the race went on.

MIDDLE SCHOOL BOYS - 1.5mi. 39pts. 2nd place!

With another teammate or two joining us in the weeks ahead, this group will gain some added depth and be poised to rock it! Congrats to Ian, Travis and Aidan on their first-ever middle school XC races. Walker, awesome patience, and then major poise to finish well running on your own - very similar in fact to Ben’s race in the boy’s varsity. Ian and Travis, great teamwork and its clear that you are well suited to running together. A flatter course next week will mean a little more push toward the front early — but smart running all around and good kicks at the line. Logan, picking up right where you left off last year in a loose relaxed running style that serves you well. You will knock off huge chunks of time again as the season unfolds and as you find your balance of start and finish energy. And Aidan, a great first race as well. You’ll get a good match this weekend with Andrew in the mix and it is always nice to have a teammate at your side. 

VARSITY / JV GIRLS - 3.1mi. No Team Score



The fact that I am writing about a junior varsity AND a varsity girl’s race is simple awesome! And by mid-season Larkin, Sage, and Mackenzie (sadly now off to soccer), you all will have found some groove with your racing and be ready run as a full PRIDE of Lady Lions and a scoring girl’s team for competitions at Leagues, Regionals, and maybe even State! I’m excited, are you excited? :) Larkin, such a nice job in managing your first 5k high school race in the heat. As the days cool you will find your summer running paying bigger and bigger dividends. And Sage, a great last mile and one of the bigger drops between your first and final mile for anyone on our team. Challenge yourself just a little harder at the front end next weekend and see what happens. And Mackenzie, a nice opening effort on a tough day in slow conditions. We’d have loved to have you around to see some big payoffs for your summer running, but also can’t wait to cheer you on in the home soccer games that are just around the corner.

JV BOYS - 3.1mi. No Team Score



Four runners and four first-time 5k XC races. Congrats to you all, and the learning curve will be steep as we race from weekend to weekend. Michael, maybe a little ambitious in the 1st mile. A good response in the final loop however and adding Lazo to the mix this weekend will be a great addition to this group. Simon, strong running too and a fairly balanced effort. I’m sure the final mile hurt, but always cool to see the last mile as your fastest on the day. Zach and Ian, awesome teamwork out there. With a good final kick for each of you, lets try to shore up that middle mile just a bit in Spokane. Work together and chase some people down from mile 1 to mile 2 and then help each other run tough on that final mile!

VARSITY GIRLS - 3.1mi. No Team Score



And again :) a huge congrats to all on your first-ever high school XC races. Ella, great to see you get out strong and very smart in right about the spot we’d planned. To see you move steadily up from there (about 20th to 10th at the finish) was icing on the cake for your first-ever XC Invitational and only hints at many good things to come… and I can add that for everyone else in this race as well. Mia, Athena, Icel and Ava, wow, we are a tougher team then we’d even yet imagined! Mia, no worries. You managed some nerves, started the race, and ran great and under control. Mission accomplished for high school race no. 1. Patience. Athena, you are right that those 2mi. middle school XC race probably helped….and a ‘kick butt’ final mile second only to Sage. Still, composed and calm in the first 1/2 mile is always hard to do. Keep that up with some subtle adjustments as we move ahead. And Icel and Ava, more awesome teamwork! I love it when we can pair up like this and you will both do well to keep urging each other on. Icel has a little more XC experience, but your similar track times make for an excellent pair. There will be days/meets of course when you trade places back n fourth, but a first mile with less heat, and fewer hills (but run in a similar time) this week should translate into more life in your legs for the middle to end of the race.


VARSITY BOYS - 3.1mi. 190 pts. 8th place tie-breaker over Tonasket!

And finally, the high school boys. A few newcomers to the high school ranks here in Peter and Emerson, but otherwise a little more experience with the distance etc.. After losing Willy, and Josiah from last year’s 4th place in State team, we will see some great growth in this crew and no doubt discover a surprise contribution and performance or two by the season’s end. Ben, so solid! Tough, smart running, and a controlled performance on pure strength of summer training. Nothing crazy, but its working! A bit of a drop in that second mile but there may be less chance of that this week with maybe a few more runners near the front. Eli, strong as well, and know that everyone will benefit from the speed and turnover that comes a little later in the season. Still, as usual, you moved up super well through the middle to end of the race and it was impressive to see you cover that final gap to the next spot up in the final 500m. Emerson, a fine opening effort on a hot day on a slow course. Measure your improvements on how you feel during different parts of the race week to week - and we’ll start to find you runners from other teams that will be a good benchmark as well. Keep working on that tempo when you tire. In a few short weeks your excellent foundation of summer mileage will factor in more and more. Tim. Blast off! This was a perfect way for you to start the season. Very fluid running and good leadership in sticking with Peter and Geza. You had TONS of kick left for that final 100m. The group is good, but next week feel free to get away on your own even a little earlier. And Peter and Geza, our last awesome pairing for the weekend. Great teamwork. A plan that we’ll stick with for the coming race as well. Your opening pace of about 6:45 should also be great for the flatter and cooler day this Saturday and you will see a little less fall-off on mile 2, plus hold a little more strength in your legs for the final stretch. And finally, Carter, Cameron, and Cade, (AKA Triple C) we look forward to having you guys join the high school ranks as soon as you are ready. The more the merrier, and the season ahead should be tons of fun!

Forms and paperwork for the 2015 XC Season!

Its the LEAST exciting part of any organized sport, but alas the paperwork is necessary. Follow this link to download forms from the District website and then make sure that you bring then along for both the FREE PHYSICAL day on August 9th (8-1pm @LBHS) and to the first day of practice on August 24th -- 8:30am

Standing in the Sun!

Up, down, and all around. Several members of the greater Liberty Bell XC team and the Methow Valley Nordic Team hit the mountain trails to Harts Pass last weekend. At 6000+ feet its not a bad spot for a little training run now and again. Squeezing this post in at 11:47pm on July 31. Talk to you all in a few more weeks :)

On the banks of Moses Lake

Hi to all, and greetings from the fine and sunny banks of Moses Lake, WA - illustrious site of our first meet for the fast-approaching 2015 XC season!

Just a few more days before Craig and I leave you alone for three weeks, so thanks in advance for keeping up the good work until we meet again at 8:30am on August 24th.

I'm wrapping up the last of my summer library road trips this week, and I really do love to explore on foot at the end of the day. And thus, without further ado, a few shots of the Moses Lake race course - just to get you thinking :)

The START. Facing west. Wide, but then quickly narrow the right of center and then following the edge of the park around to the left. LOTS of grass. Not too long. Maybe a quick sidewalk crossing or two on each lap.

The HILL. Not really that big of a deal, but we will check it out when we preview the course. High school runs it 3 times. Jr. High... I can't quite remember. I also don't remember these little concrete pads from running here 2 years ago, but it's a frisbee golf "tee box" and it's a pretty safe bet that the course will avoid them. 

The FINISH. Along to the right and then a turn toward that alley through the trees -- center photo - left of the small building.

The END! Happy running, swimming, hiking and biking. We'll see you later in August!

Summer Road Races

For those that might be interested, here are some race options throughout the 2015 summer:

June 27, Saturday  -  Cashmere  -  www.cashmerefire.com/funrun  -  Studebaker 5K Fun Run and 1k Kids Obstacle Course

July 4, Saturday,  Wenatchee  -  www.runwenatchee.com  -  River Run at the Fourth of July 5K,10K & 10Mi paved trail run

July 18,  Saturday,  Chelan  -  www.chelanman.com  -  Chelan Man Half Marathon and 10K road race

July 25, Saturday, Ellensburg  -  www.buduracing.com  -  Ellensburg Carey Lake 5K trail run 

July 26, Sunday, Ellensburg  -  www.buduracing.com  -  Iron Horse Half Marathon and 10K trail run

August 16, Sunday  -  Wenatchee  -  www.colorwenatchee.com  -  Color Rush 5K

August 21 or 22, (option Friday night or Saturday), Omak  -  www.omakwarriorstampede.com  10K and 5K obstacle race

August 22, Saturday, North Cascades National Park  -  www.methowtrails.com - Cutthroat Classic, 11.1 mile trail run.

While racing in the summer is not a necessary thing, it can be a nice incentive to get you out and adds some variety to the  training plan. Fun stuff too and perhaps an extra way to see some improvement from year to year. 

2015 SUMMER TRAINING & XC INTEREST MEETING

Interested in turning out for Liberty Bell XC? Meet in Mrs. Monahan's room on Monday, June 1st, 2015 at 12:10pm.