Posts Tagged ‘Carolyn Lhamon’

Sam Wynn is the top returning male runner for Coupeville High School cross country. (Photos by JohnsPhotos.net)

Alana Mihill (center) and Catherine Lhamon are back to pace an expanding girls team.

Step by step, the program is coming back.

Coupeville High School jumped back into cross country last season, after a two-decade absence, and found some immediate success.

Now, with a new coach on hand, the Wolves want to keep building numbers, while preparing their harriers to run far into the postseason.

Luke Samford, who spent the previous seven years coaching cross country and track at the college level, replaces Natasha Bamberger, who stepped down to focus on her real-world job.

The new Wolf head man immediately jumped into things, and has a good mix of returning runners and newcomers.

Juniors Sam Wynn and Catherine Lhamon and sophomore Alana Mihill top the letter winners, while three freshmen have already made their presence felt.

“Right now, on the men’s side, Mitchell Hall has been looking really good at the first few practices,” Samford said. “It is evident he put in some miles over the summer, and it shows.

“On the women’s side, our two freshmen girls, Claire (Mayne) and Helen (Strelow), have both been finding their strengths!,” he added. “I’m really pleased with their attitudes and work ethic. They are going to be good running partners for the future, too.”

The biggest challenge for the Wolves will be to grow, both as individual runners and as a unit.

“We are a young team!,” Samford said. “There’s not a lot of racing experience in the upperclassmen either, since the program is so new.”

Putting in the miles should pay off down the road, however.

“Cross country is a sport where the big competitions happen in October and November, but the season is won during July and August!,” Samford said. “It takes time to get ready for high-level racing.

“I think we missed some miles over the summer, but our raw talent, work ethic, and systematic approach to training will shore up these weakness,” he added. “What we need most, is to put our noses to the grindstone, and get the work done.

“Focusing on having consistent days of quality training turn into weeks, into months, and into seasons, is the key to success in this sport.”

With Coupeville also restarting its cross country program at the middle school level in 2018, one of the key building blocks was set in place.

Runners shaped by CMS coach Elizabeth Bitting are already making the jump up to high school, while the next waves will be where the real pay-offs happen.

“On the boys and girls sides we have a lot of freshman with a tremendous amount of potential,” Samford said. “Our returners also had a year of great coaching last year, so they know what it’s going to take to get to the next competitive level.

“Our middle school program is AWESOME and will be a great source of getting talented athletes in Coupeville into the sport.”

While numbers are up for both girls and boys, the girls are still a hair away from having a full roster.

Mihill and Lhamon ran last year, and the addition of Strelow and Mayne bumps the girls team to four harriers, but they need a fifth runner to be a full-scoring team in competition.

“We need a few more girls to join us!!!!!,” Samford pleaded. “To any parents, grandparents, or to the kids themselves — cross country is a sport about camaraderie, inclusion, and self-improvement.

“Yes, it’s difficult. It’s worth it, though!”

Coupeville, which has seven regular-season meets on the books, kicks off its season Sept. 12 at Granite Falls.

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Fast-rising Wolf star Carolyn Lhamon (left) plans to compete in soccer, basketball, and track and field at the high school level. (Photo by JohnsPhotos.net)

If Coupeville wants to head to the water, I know one talented athlete who would be the first to pick up an oar.

Carolyn Lhamon, who will be a freshman at Coupeville High School this fall, where she’ll join older sister Catherine, has made it clear she’d consider rowing crew if the Wolves ever offered the sport.

But, while she waits for CHS Athletic Director Willie Smith to add the activity (don’t hold your breath), the younger Lhamon is content to plan out a future in which she’ll bounce from sport to sport over the course of the school year.

That run will start with soccer in the fall, go inside for basketball in the winter, then head back outdoors for track and field when spring arrives.

After she ran cross country in middle school, there was probably some hope Carolyn would team up with Catherine as high school harriers, chasing down rivals and carrying the Wolves back to the heights of success enjoyed in earlier decades.

There’s just one problem with that scenario — the younger Lhamon loves soccer.

“I’ve been playing it the longest and find it overall really fun,” she said.

A veteran of select soccer, SWISH, AAU, and school basketball, as well as school cross country and track, Lhamon has excelled at every sport she’s played.

Tuesday, she claimed 2nd in the shot put at the Cascade League Track and Field Championships, despite only picking up the event recently while dealing with shin splints.

Yet, she ripped off a throw at Lakewood High School which was more than five feet better than her previous PR, and is now ranked #9 in the entire state among female middle school throwers.

Lhamon, who enjoys “practices and socializing with teammates and winning,” would like to work on “stressing out less about games and meets.”

That being said, the fast-rising star, who credits mom Helene “and all my coaches and too many teammates to name” for their support, has bold plans for her athletic future.

“Varsity basketball three or four years, varsity soccer three or four years, (go to) state one to two times for track,” are her goals.

And, while she works hard in the arena, Lhamon also devotes considerable effort to the academic side of things, while still carving out time to be social.

“When I’m not playing sports I like hanging out with my friends,” she said. “And, even though I don’t like it, I spend a lot of time studying and doing homework.”

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Coupeville’s Carolyn Lhamon lets it rip Tuesday, beating her shot put PR by more than five feet. (Helene Lhamon photo)

It was a long and eventful day.

The Coupeville Middle School track and field squad opened the two-day Cascade League Championships Tuesday at Lakewood, and got a bit of everything.

With day one a mix of prelims and finals, the Wolves piled up 25 PR’s, advanced several athletes in highly-competitive races, then celebrated with dinner at a surprise location.

“To celebrate our great performance at our first prelims within this league, we stopped at Costco on the way home to eat!,” said CMS coach Jon Gabelein.

“The athletes were surprised at how much more of an adventure it was compared to what an ordinary McDonald’s visit would have offered.”

The tasty treats compensated for the hardships the Wolves faced at the track oval.

“Officials shared that due to a headwind at the Lakewood High School track, run times for sprints trended slower than they would have otherwise been,” Gabelein said. “So any PR earned was actually even more amazing than the recorded time.”

The day was full of top-notch performances, with Coupeville 8th graders Carolyn Lhamon (shot put) and Alex Murdy (long jump) claiming 2nd in the finals of their events at the seven-team meet.

Lhamon, who only recently picked up the event as a substitute for the 1600 while recovering from shin splints, had a phenomenal performance.

Her previous-best throw was 27 feet, nine inches, but Tuesday she uncorked a lob of 32-11.50.

Other Wolf highlights included 7th graders Allison Nastali and Brionna Blouin nailing PR’s in the shot put under unusual circumstances.

Nastali was throwing for the first time while using the glide strategy, while Blouin competed in someone else’s shoes, after getting an assist from teammate Desi Ramirez.

Coupeville advanced five runners from the prelims to Thursday’s finals in running events, with 8th grader Claire Mayne kicking things off by hitting a PR in the 100 hurdles.

Joining her in making the jump to finals are 7th grader Nick Guay (200), along with 8th graders Reiley Araceley (100), Murdy (200), and Joven Light (400).


Complete Tuesday results:



100 (7th grade) (Prelims) — Erica McGrath (20th) 16.27; Brielle Armstrong (26th) 17.60; Alena Osborne (27th) 17.73 *PR*; Isabella Schooley (28th) 17.78 *PR*

100 (8th grade) (Prelims) — Abigail Ramirez (16th) 15.65 *PR*; Taygin Jump (19th) 15.73; Trinity McGee (22nd) 15.84

200 (8th grade) (Prelims) — A. Ramirez (16th) 32.75 *PR*; Jump (15th) 34.03; Camryn Clark (20th) 36.66 *PR*

800 (8th grade) (Finals) — Carolyn Lhamon (6th) 2:57.92; Helen Strelow (7th) 3:01.08 *PR*

100 Hurdles (8th grade) (Prelims) — Claire Mayne (7th) 19.98 *PR*; Camryn Clark (17th) 23.77 *PR*

Shot Put (7th grade) (Finals) — Brionna Blouin (4th) 24-09.50 *PR*; Allison Nastali (5th) 24-03 *PR*; Schooley (14th) 21-00.50; Desi Ramirez (15th) 20-10

Shot Put (8th grade) (Finals) — Lhamon (2nd) 32-11.50 *PR*; Jordyn Rogers (18th) 19-02

High Jump (8th grade) (Finals) — Ryanne Knoblich (6th) 4-03; Jump (11th) 3-10; McGee (11th) 3-10; Cristina McGrath (11th) 3-10



100 (7th grade) (Prelims) — Logan Downes (12th) 14.68; Nick Guay (13th) 14.74 *PR*; Mikey Robinett (16th) 14.91; Timothy Nitta (18th) 15.14 *PR*; Ryan Blouin (30th) 17.07

100 (8th grade) (Prelims) — Reiley Araceley (3rd) 12.94 *PR*; Coen Killian (10th) 13.31 *PR*; Joven Light (12th) 13.72; Dominic Coffman (19th) 14.30; Jacob Mathusek (25th) 14.88

200 (7th grade) (Prelims) — Nick Guay (6th) 29.23; Nitta (14th) 31.25 *PR*; Blouin (22nd) 34.48; Alex Clark (23rd) 35.71 *PR*

200 (8th grade) (Prelims) — Alex Murdy (2nd) 25.25 *PR*; Josh Upchurch (17th) 30.11 *PR*; Josh Guay (22nd) 32.92

400 (8th grade) (Prelims) — Light (6th) 1:05.17; Upchurch (14th) 1:14.70

1600 (7th grade) (Finals) — Cole White (8th) 5:49.18 *PR*; Hank Milnes (9th) 5:54.28 *PR*

1600 (8th grade) (Finals) — Aiden Anderson (6th) 6:01.64 *PR*; Tate Wyman (11th) 6:45.60

110 Hurdles (7th grade) (Prelims) — A. Clark (16th) 28.86

Discus (7th grade) (Finals) — Zane Oldenstadt (6th) 69-09.50; William Davidson (18th) 51-01

Discus (8th grade) (Finals) — Anderson (13th) 65-07; Upchurch (15th) 63-11; Light (20th) 59-11; Mathusek (23rd) 53-03.50; J. Guay (24th) 51-05

Long Jump (7th grade) (Finals) — Robinett (7th) 13-09 *PR*; White (11th) 13-01; Downes (13th) 12-10; Milnes (17th) 12-05 *PR*; A. Clark (30th) 10-05

Long Jump (8th grade) (Finals) — Murdy (2nd) 16-05; Killian (4th) 15-06 *PR*; Araceley (12th) 14-01; Mathusek (15th) 12-11; Wyman (20th) 11-09.50

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Carolyn Lhamon (back) and Abigail Ramirez make the relay hand-off. (Morgan White photos)

A pack of CMS distance runners chases down the leader.

A foe on her left, another on her right, a Wolf tears up the middle of the track.

Dominic “The Dominator” Coffman (middle) prepares to launch.

The calm before the storm.

Hurt hand or not, this Wolf flies high.

Ryanne Knoblich has a licence to terminate.

CMS throwers Zane Oldenstadt (left) and William Davidson take a brief break from chucking heavy objects.

The next generation of track stars have taken over the oval.

With their first meet in the books, Coupeville Middle School athletes can now prepare for their home debut, which arrives Wednesday, May 1.

The Wolves host Langley and King’s that day, with the first event kicking off at 3:15 PM.

As you wait for that, take a gander at photos shot by Wolf mom Morgan White, capturing the first races and jumps of a new season.

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CMS 7th grader Mikey Robinett sails to a win in the long jump during his first middle school track meet. (Morgan White photo)

Extra effort, from everyone on the roster.

Coupeville Middle School track and field coaches Elizabeth Bitting and Jon Gabelein love to see it, which made Wednesday a special day.

Not only did the Wolves shine during their first meet of the season, a four-team rumble at Woolsey Stadium in Seattle, but the day’s efforts actually began at 7:15 AM.

With sixth graders allowed to compete in home meets for the first time this year, next week offers the youngest track stars a chance to make their debut – if they have enough practices under their belt.

So, Wednesday morning, four 6th graders in search of their eighth practice turned out early, where they were met by 14 of their older teammates, there to support them at the crack of dawn.

“The 7th and 8th grade elders worked this early shift as well,” Gabelein said. “The 6th graders were impressed that these upperclassmen would show up to an early morning workout voluntarily.”

Once they hit the road in the afternoon, the older Wolves held up strongly against host King’s, Northshore Christian Academy, and Sultan.

Coupeville won seven events, including taking three of four 4 x 200 relay races.

Toss in a 4 x 1 win for the 8th grade boys, and individual titles for Mikey Robinett (7th grade long jump) and Alex Murdy (8th grade high jump and long jump), and it was a strong day for CMS.

And it wasn’t only the wins.

Gabelein praised the effort of two first-year track athletes, 7th graders Isabella Schooley and Nick Guay, who had strong 2nd place finishes in the shot put and 200, respectively.

“While she (Isabella) had been thinking this event was not one that she would make time to participate in, this quickly changed once the shot hit the sand and she realized how far it had traveled,” Gabelein said.

“With meet #1 in the books, the athletes can now take their experience home and continue to refine their skills.”

That was a sentiment shared by Bitting.

“It was a great meet,” she said. “So proud of all of our athletes!”


Complete Wednesday results:



100 (8th grade) — Katie Buskala (3rd) 14.95; Taygin Jump (6th) 15.74; Trinity McGee (7th) 15.89; Abigail Ramirez (8th) 15.92; Jordyn Rogers (13th) 16.10

200 (8th grade) — A. Ramirez (2nd) 33.55

800 (8th grade) — Helen Strelow (4th) 3:05.09; Carolyn Lhamon (5th) 4:10.24

1600 (8th grade) — Lhamon (3rd) 7:10.10

100 Hurdles (8th grade) — Ryanne Knoblich (6th) 22.61

4 x 100 Relay (8th grade) — Buskala, A. Ramirez, Camryn Clark, Claire Mayne (2nd) 1:01.09

4 x 100 Relay (7th grade) — Alena Osborne, Desi Ramirez, Allison Nastali, Brielle Armstrong (3rd) 1:11.64

4 x 200 Relay (8th grade) — Mayne, Lhamon, Buskala, Knoblich (1st) 2:13.25

4 x 200 Relay (7th grade) — Osborne, D. Ramirez, Nastali, Armstrong (2nd) 2:33.51

Shot Put (7th grade) — Isabella Schooley (2nd) 22-05; Nastali (3rd) 21-08; D. Ramirez (4th) 21-02

Discus (8th grade) — Strelow (3rd) 60-02; Cristina McGrath (4th) 49-10; McGee (9th) 40-02; C. Clark (13th) 36-02; D. Ramirez (15th) 34-00

Discus (7th grade) — Armstrong (2nd) 39-10; Erica McGrath (6th) 38-02

High Jump (8th grade) — Mercedes Kalwies-Anderson (2nd) 4-02; Knoblich (5th) 4-00; Jump (6th) 3-10; Buskala (8th) 3-08; McGee (8th) 3-08

Long Jump (8th grade) — Knoblich (2nd) 12-06; Strelow (3rd) 12-03; Mayne (5th) 11-06; C. McGrath (7th) 11-00; Kalwies-Anderson (8th) 10-08

Long Jump (7th grade) — E. McGrath (4th) 10-02; D. Ramirez (7th) 9-07; Nastali (8th) 8-11; Osborne (10th) 7-11; Schooley (11th) 7-04



100 (8th grade) — Reiley Araceley (4th) 13.38; Coen Killian (7th) 13.65; Joven Light (11th) 13.96; Dominic Coffman (14th) 14.07; Jacob Mathusek (26th) 15.91

100 (7th grade) — Logan Downes (4th) 14.92; Josh Guay (5th) 15.02; Timothy Nitta (9th) 15.58

200 (7th grade) — Nick Guay (2nd) 30.20; Downes (4th) 30.92; Nitta (8th) 32.55; Ryan Blouin (11th) 34.33

400 (8th grade) — Josh Upchurch (3rd) 1:10.83

400 (7th grade) — J. Guay (2nd) 1:12.35

800 (8th grade) — Aiden Anderson (2nd) 2:50.88; J. Guay (5th) 3:07.94; Tate Wyman (6th) 3:31.58

800 (7th grade) — Hank Milnes (4th) 2:56.17

1600 (8th grade) — Anderson (2nd) 6:08.70; Wyman (5th) 6:34.36

1600 (7th grade) — Milnes (3rd) 6:03.64; Cole White (4th) 6:11.47

110 Hurdles (7th grade) — Alex Clark (7th) 24.97

4 x 100 Relay (8th grade) — Araceley, Coffman, Light, Alex Murdy (1st) 52.58

4 x 100 Relay (7th grade) — Nitta, Mikey Robinett, N. Guay, Downes (2nd) 59.93; White, A. Clark, Blouin, Milnes (4th) 1:04.25

4 x 200 Relay (8th grade) — Killian, Coffman, Wyman, Araceley (1st) 2:01.14

4 x 200 Relay (7th grade) — Nitta, Robinett, N. Guay, Downes (1st) 2:08.02; White, Zane Oldenstadt, Blouin, Milnes (3rd) 2:14.93

Shot Put (8th grade) — Upchurch (5th) 21-11

Shot Put (7th grade) — Oldenstadt (2nd) 23-02; William Davidson (4th) 19-10

Discus (8th grade) — Anderson (5th) 63-01; Upchurch (6th) 60-06; J. Guay (8th) 50-03; Mathusek (10th) 48-01

Discus (7th grade) — Oldenstadt (4th) 60-07; Davidson (7th) 47-05

High Jump (8th grade) — Murdy (1st) 5-02; Coffman (2nd) 4-10

Long Jump (8th grade) — Murdy (1st) 17-09; Araceley (7th) 14-09; Killian (9th) 13-10; Wyman (12th) 12-06

Long Jump (7th grade) — Robinett (1st) 12-09; White (3rd) 11-10; Mathusek (5th) 10-08

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