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.

Twilight Invitational - 10.5.19

Twilight Invitational

Location: Marysville, WA, Cedar Crest Golf Course

Date: 10.5.19

Girls Overall: Sweet racing! You all kept your heads about you at the start of two very crowded races and you let that first mile just happen. I saw every single one of you work that long uphill AND crest over the top, just like we talked about on the bus. And, that long down at about 2.5miles was just a beautiful sight to behold. You were cruising—and on the whole we gained ground on other teams in that last mile. Great job supporting each other and really running as a team! Girls finished 4th as a team in the Varsity Race — just one point out of 3rd — in a super competitive field. All of you (JV and Varsity) have made a statement now that you are here to defend your 1B/2B title. 

 
JUNIOR VARSITY GIRLS — Junior/Senior Race - 182 finishers 

Payten - 59th place, 23:25. 1st mile 7:21
Wow! Just wow. From the first 400 meters you just looked strong and determined. You chose to put yourself in a good spot (84th at the mile) and then you never wavered. Excellent uphill running — you caught 19 people in that section of the race and then you were flying down the long downhill. You caught 4 more people in the last mile. Super amazing—hope you ride the good feeling right into next week’s race.

Aeyanna - 75th place, 23:49. 1st mile 7:33
So many good things to say about this race. We could start with the fact that you started out in 106th place and finished in 75th. Or we could highlight that you ran about 1 minute and 15 seconds faster than last year on this course. Or we could note that you looked so confident throughout the whole thing — your form never broke, you never looked flustered, and you were running tall and strong the whole time. Savor this one—and know there is more to come! 

Annika - 78th place, 23:52. 1st mile 7:20
First 5K of the season under your belt and it was a totally solid one. In fact, a better one than you might have been thinking. You started off in 82nd and then dropped a few placed in that middle section, but then you came roaring back and moved up 7 places in the last mile. That says something about your mental fortitude and your strong fitness. Keep those thoughts in your head this week and know that the second 5K is always better than the first! Plus, you were a costume race superstar - thanks for sharing your costumes and helping the team bond! 

Lydia - 156th place, 28:03. 1st mile 8:31 
Another huge milestone. First, a PR (personal record) for 5K, dropping 35 seconds over your time at Wenatchee! And, all the more impressive that you managed that while also overcoming some panicked breathing after the 2 mile. I hope you are feeling so confident in your abilities — you can handle anything! Plus, Tiffany was a huge hit and it looked like you enjoyed your taste of cross-country running culture in the fun run. So glad you embraced all of it!

VARSITY GIRLS - 161 finishers. 4th place team

Gretta - 6th place. 19:42. 1st mile: 6:05 
Getting better every week! That’s what we’ve been aiming for and you are right on track. It is so much fun watching you confidently navigate a big field. At one point in the first half mile you were in a pack in like 10th, but you were patient and found your groove and then raced the people around you. Brilliant last mile with an awesome downhill run that saved us points as a team! We’ve still got a month — just imagine how fast you are going to be! 

Liv - 25th place. 20:38. 1st mile: 6:24
This race was HUGE for you in so many ways. You had a jaw-dropping kick. You ran the uphill with strength and NEVER looked tired. And, perhaps most importantly, you gave yourself the chance to just enjoy this one. I’m sure you were nervous, but you kept it under control. You put on your game face and you just rocked it. Be Liv, for sure.

Jori - 26th place. 20:40. 1st mile: 6:19
You are one tough cookie. I know that last mile or so didn’t feel like the usual peppy Jori, but boy oh boy do you know how to hang in there and fight. You just never give up and that is what makes you such a tough runner. I love that you wanted to try getting out faster — and I am not ready to abandon that race strategy yet. We’ll make adjustments and we’ll find the right recipe for you, don’t you worry. And, in the meantime, take a huge slice of confidence knowing that even when you don’t feel your best, you are so so so good. (For the record, your time this year would have had you in 14th place in last year’s race — so this was just a much faster field this year!).

Keeley - 36th place. 21:16. 1st mile 6:32 
Another significant PR for the season — almost 30 seconds faster than last year (which was your best race of the year last year). And, light years different in how strong, focused, and confident you looked. You said you wanted to really focus in on the 1.5 to 2.5 mile and you sure did. Your legs were looking strong and solid through the super long hill and you did open it up on the long down. You never had a moment of doubt or hesitation - and only Marist and Oaks Christian had a 4th runner ahead of you. That’s huge. Remember that next week and as we enter the end of the season.

Stella - 46th place. 21:31. 1st mile 6:46 
Your last mile is just amazing — as always. You had a great pack to race and you really raced them. You were in 60th place at the 2 mile—such a great closer catching 14 people! You improved your 5K PR by about 25 seconds over last week and you once again really raced. That was a big field and you handled the pressure of it with ease. Next week is a big field, too, and we can experiment with going out just a bit faster, since we know you’ve got all the stamina you need to finish strong.

Lena - 102nd place. 23:11. 1st mile: 7:10
A really good confidence builder. You looked in control the whole time—and you went out about 9 seconds faster than last week, so that is a great sign. You have definitely established that you have the endurance for 5K and now we just need to ramp up the boldness. You’re looking so strong and so solid that we can take a few more risks in the middle of the race and you’ll be able to still hold on for a speedy finish. Low 22’s are definitely in reach!

Lindsay — 131st place. 24:20. 1st mile: 7:09
Let’s focus on everything that was good: 1) you had a great two weeks of training — I’ve never seen you looking peppier, 2) you were relaxed and having fun before the race, 3) you got out well (about 10 seconds faster than Wenatchee) and you looked so strong in that first mile, 4) you ran the long extended uphill with confidence and focus, and 5) you found perspective after the race when that last 1/2 of a mile just didn’t work. I’m proud of you for all of those things and I KNOW that you have the race you want inside you just waiting for the right moment to bust out. Keep believing and shake this last 1/2 mile off.

Kierra — Once again you showed you are a great teammate. It was great to see you out there cheering on fellow mountain lions and it sure looked like you all had a ton of fun in that costume race. And, congrats for all the progress made this week — you’re gonna get there.

BOYS GENERAL: The first and last races of the day this weekend and you all came to play! I will admit that after the Freshman/Sophomore races crushed it, I was pretty excited to see what the varsity group could bring to the table. SO many excellent races, and in really EVERY instance a positive change in passing runners from the first mile to the finish. You all got out well, moved through the pack when necessary and competed from start to finish. As I said on the bus, results from this race vaulted us about 6 total spots on the state “hypothetical meet scoring” to a solid 6th place ranking based on current season-best 5k times. Just an indicator, and we will get the chance soon enough to see teams like Brewster and Manson in person, but great racing and positive progress all around. Some work to do still, but another fun (and fast) race on the horizon next weekend. Then we take those final steps towards qualifying for out 10th state meet in a row!

BOYS JV: Freshman/Sophomore Race 352 runners! Just four runners so no team score. 

Jackson - 146th place. 20:05, 6:27 first mile, 6:37 second mile, 6:28 avg. pace
Such a great race Jackson! You won’t drop 1:07 every week, but with a pretty conservative start at Twilight you still have time to give. You also passed almost 60 people in two miles (206 > 180 > 146) so AWESOME job in recognizing that you could move up even though this is a pretty crazy race with lots of unknowns. Keep going with the flow, working hard in practice, and a sub-20 5k is shortly in the offing. 

Kieren - 202nd place. 20:59, 6:35 first mile, 6:57 second mile, 6:45 avg. pace
Worlds apart from Wenatchee and its much more fun to see you feeling good. Strong from the start and just powering yeeting the entire way. Endurance is starting to settle in and you have good speed that has reared its head (and shown off a little in recent 200m repeats). Can’t wait to see what you will do in another week or two, but for now the 1min 5k PR and the 1:30 PR over this same course is a great place to start. Keep standing tall on those uphills and keep the lung open for air and the arms driving you up the hill! Also moved up 24 places in final two miles! (226 > 218 > 202)

Eli - 239th place. 21:41, 6:41 first mile, 7:07 second mile, 6:59 avg. pace
We know that your back is still a little off, but you found will to beat last year’s time – if only by a second. A little flatter course next weekend, and by that measure maybe a little less jarring then the down hills and softer grass at Twilight. Keep standing tall and use that upper body strength in your arms to drive you through the course. Light on the balls of your feet and try not to reach too far out and ahead with your stride. Keep it simple. Keep it quick. Excited to see you back into the low 21s and high 20s soon enough! (242 > 239 > 239)

Kellen - 244th place. 21:58, 6:59 first mile, 7:07 second mile, 7:04 avg. pace
Goals set. Goals accomplished. Congrats on your first-ever HS 5k XC race – and now we get to set the bar again with new information J PS you pretty much blew your “sub-24” goal time (and your 8min first mile) out of the water! Great form throughout and as you’ve shown in practice of late you are stronger this year than you even know. Really not far at all back of Eli and Kieren, so the goal for next weekend’s crazy HIW race will be to keep them in view and the race again with poise and guts through the middle part of the race. Congrats again and keep up the good work. (280 > 258 > 244)

BOYS VARSITY: 1B-2A Race 162 runners. 28 teams. 13th place 351 points

Travis - 41st place. 17:15, 5:26 first mile, 5:41 second mile, 5:33 avg  (61 > 46 >41)
A tough decision to race and we are so glad that you did! Congrats on the new PR, and also on the steady progression through the race, plus 15 places between mile 1 > 2 and a very strong looking final half. You are strong, and you surged really well up that backside hill before the two mile. Step back through the race/warmup and try and recreate as much as possible in the weeks ahead. Inhaler 30min out (check), a few 30 sec. speeds before the start (check) – that kind of thing. It worked well that routine should be generally speaking under your control. Congrats as well on helping to pull the best of things from this young crew of runners. You and Ian and getting more and more comfortable in the captain’s roll and it's helping everyone along the way.

Ian - 51st place. 17:28, 5:25 first mile, 5:46 second mile, 5:37 avg
Solid racing again – even when you weren’t quite feeling your best. You did push at the mile – and then hold steady from the 2mi into the finish and dropping nearly 30 sec. in a week is pretty great (plus 20 seconds faster than freshman year – but man the entire field was faster this year!) Remember here too, in that head-to-head of sharing the middle part of the race with Travis, that you also put in 2.5 mi of additional TEMPO work this week (Thursday) that will serve you well when we do back off in the later part of the season. After a year away you can afford to layer things on and adapt a little more slowly – with a potentially bigger upside at the end. Nice work as well in keeping the group together for warmups etc. on a busy day. The boys will need more of that on a crazy day this Sat. but it should be tons of fun. (59 > 51 >51)

Graham - 85th place. 17:57, 5:40 first mile, 5:55 second mile, 5:47 avg
Back at it again and some impressive racing in this second 5k outing of the year. 104th > 97th > 85th at the finish. Plus an average pace within 7 seconds of your first mile and not too much of a drop in the second mile with the big up hill! Really hoping that we can get you and Isaiah to link up in the middle of a race at some point, but for right now you keep doing what you’re doing. You go out a little harder, but you are also tough through the middle and you give him a good “goal” teammate to shoot for in the middle part of the race. Another fun races ahead this weekend and you will have PLENTY of company out there to spur on those competitive racing instincts.

Isaiah - 89th place. 18:00, 5:47 first mile, 5:51 second mile, 5:48 avg
So glad to see you engaged and racing the entire way! THIS is the kind of runner we know that you can be. It’s awesome for us as a team to have you and Graham so close – and to see this group of 9th grade boys seizing the moment and stepping up big time to make us as competitive as we are. Also, you were AMAZINGLY consistent in your over all pace vs splits. Especially on a hilly course like this it probably means you could have dropped another 10 seconds somewhere in that first 1.5mi without any real change in effort. Still, you charged that uphill before the 2mi looking really strong and 18:00 flat in your second race of the season is really excellent! PS you dropped 25 spots in your second mile. SWEETNESS! (127 > 97 > 89)

Carter - 112th place. 18:26, 5:46 first mile, 6:03 second mile, 5:56 avg
Another great race Carter – and you are showing week-to-week that you know how to throw yourself into it and race. From what you’ve shown so far you can hurt with the best of them, and as a 5th man for this newly scrappy Liberty Bell squad your efforts are terrifically impactful to our current mid-season success. Congrats on the sub-6min performance, but also be sure to get some advice on that heel pain later this week. You can afford to bike a bit for sure to let things settle. Also be sure that you are rolling those calves, quads etc. to release the tightness all around. (124 > 114 > 112)

Tristan - 146th place. 19:22, 6:10 first mile, 6:21 second mile, 6:14 avg
A second 5k and another fine race start to finish. I mean wow! Patient. Strong. And tough, smart racing beyond your years. 165th at mile one to 146th at the finish. You also fought incredibly hard in that final stretch and your kick to the line spurred Oliver on such that BOTH of you were passing people and carrying great momentum into the finish. Congrats on a new PR and another fun race on the docket for Saturday!

Oliver - 148th place. 19:23, 6:00 first mile, 6:31 second mile, 6:14 avg
20:46 on this course last year – so 1:23 faster on Saturday! - and just 5 seconds from your overall 5k PR. So glad you spoke up and had some thoughtful insights to this week’s race plan. You were a terrific help to Tristan as well and the controlled approach early benefited you both. Also, such a great final push to the finish. You dug deep, started that kick early and kept pressing all the way into the finish. I’m pretty sure you passed those 5 people in your final mile all in the last 700m. This is so great to team points and gusty racing later in the season. Looking forward to celebrating a new PR for you next week at Hole in the Wall! (156 > 153 > 148)

Leavenworth Invitational - 10.5.19

Leavenworth Invite
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! 

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! 

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!