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Coupeville High School cross country kicked off a new season Thursday at a six-team North Sound Conference meet in Arlington. (Photos by Susan Hulst)

Ready to hit the trail.

Year two got off to a nice start.

The Coupeville High School cross country squad and new coach Luke Samford made their debut Thursday at a six-team meet in Arlington and growth was the word of the day.

The Wolves, who returned to the trails last season after a two-decade absence, have increased their numbers, and are doing so in the best way possible – with the addition of freshmen who could help carry the program for years to come.

Facing off with its fellow North Sound Conference rivals, Coupeville sent nine boys and four girls to the starting line, with eight of the 13 being 9th graders.

The Wolves have 17 runners on the roster, including three boys and one girl (including two more freshmen) who didn’t compete in the first meet.

That’s up from 2018, when CHS had six boys and two girls on its roster.

Those two female returnees — junior Catherine Lhamon and sophomore Alana Mihill — had the best performances of the day, finishing 13th and 15th in a strong field.

Naomi Smith, a powerhouse from King’s, took the individual title on the two-mile course at River Meadows Park, cruising across the line in 11 minutes, 9.50 seconds.

On the boys side, freshman Mitchell Hall was the top Wolf, claiming 25th, while Isaac Cortes of Granite Falls copped the crown.

The South Whidbey boys and King’s girls won the team titles.

 

Coupeville’s runners:

GIRLS:

Catherine Lhamon (13th) 14:36.80
Alana Mihill
(15th) 15:07.70
Claire Mayne
(17th) 15:14.10
Helen Strelow
(19th) 15:45.40

BOYS:

Mitchell Hall (25th) 12:38.20
Sam Wynn (38th) 13:02.50
Aidan Wilson (39th) 13:02.80
Reiley Araceley (47th) 13:43.50
Tate Wyman (49th) 14:02.30
Cameron Epp (52nd) 14:04.00
Chris Ruck (53rd) 14:04.30
Aiden Anderson (55th) 14:16.70
Eli Kastner (64th) 15:17.90

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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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Sports provided a spark for Natasha Bamberger (left), launching her to a life rich in personal and professional success. Current Wolves like Alana Mihill (center) and Catherine Lhamon follow in her footsteps. (Photo by JohnsPhotos.net)

I believe in you.

One week from today, on the morning of Monday, August 26, a new high school sports year officially begins. And I want to see every single Coupeville student in grades 9-12 at a practice.

EVERY … SINGLE … ONE.

OK, technically, football kicks off practice five days earlier, on Wednesday, Aug. 21, but let’s not get caught up in technicalities.

Anyway, a week from today, Wolf boys tennis, volleyball, girls soccer, cheer, and cross country athletes join their gridiron compadres, and the countdown to the beginning of fall sports is fully underway.

But let’s get back to my point, which is a simple one.

If you are a student at CHS, I want to see you play a sport.

Whether you’re a life-long athlete, or have never stepped onto a field or court before, opportunity abounds in Cow Town. Take advantage.

Your school has a small student body, one of the tiniest in 1A (which is why CHS will likely move down to 2B next school year), and it’s set up for everyone to shine.

For one thing, there are no cuts at this school. You show up, you stay around, you are on the team.

You play, you — and your parents, and your grandparents, and all your Instagram followers and on and on — will see your name on the internet.

Often.

Coupeville Sports is unique in that it covers every level of athletics in this town plopped on the prairie in the middle of a rock anchored in the water in a far-flung corner of the Pacific Northwest.

You play varsity? You’ll see your name (and probably your photo).

You play JV? You’ll see your name (and probably your photo).

You play C-Team? You’ll see your name (and probably your photo).

State champion or role player? You will be celebrated, you will have something to read today, something to look back at years from now (unless the internet implodes).

Sports build confidence, they help/force students to stay on top of their classroom work (if you want to stay eligible), and they offer a unique way to interact with others.

With CHS having increased its fall sports offerings by bringing back cross country last year after a two-decade absence, there is something for everyone.

If you look at me and say “I have no skills. I can’t play volleyball, or football, or soccer, or fly through the air and do double back-flips like a cheerleader,” I would say two things back to you.

First, “You’d be surprised what you can do with no skills.”

I have seen CHS tennis coach Ken Stange take countless players, girls and boys, put a tennis racket in their hand for the first time in their lives, and transform them.

They walk on the court not knowing how to keep score, or the proper way to swing, and, four years later, they walk off with athletic letters, awards, and a confidence which has bloomed ten-fold.

Let the magic man do what he does.

And second, if you can put one foot in front of the other, or at least come reasonably close, cross country offers a safe harbor.

Of all sports, cross country and track and field offer maybe the easiest access point for someone who claims to be a non-athlete.

You essentially compete against yourself, each PR along the way a personal validation.

Whether you’re the quietest, smallest, library-lovingest young girl or boy, or the student who got an eight-inch growth spurt over the summer break who is trying to adjust to their new height, the trail was meant for you.

There’s no contact, you don’t have to suddenly learn a bunch of rules, no one expects you to digest a playbook.

You run, and you’d be amazed where it will take you.

We have had two NCAA D-1 scholarship college athletes emerge from Coupeville in the 2000’s, and Kyle and Tyler King landed at Oklahoma and U-Dub thanks to running.

No less impressive, in its own way, is listening to the kid who finished 97th in a high school race, the kid who rarely talks, light up like a Christmas tree when they realize they beat their previous-best time by two seconds.

But this conversation isn’t just for the first-time athlete.

I’m also talking to the Wolves who aren’t going to play because they want to get (or hold) a job, want to take driver’s ed, or offer a billion other “reasonable excuses.”

Don’t. Just don’t.

You will get to spend a great deal of your life working. Work is overrated.

You will get to spend a great deal of your life driving. Driving is overrated.

But you only get four years of high school sports. Twelve seasons total. It will be over faster than you expect.

At this point of your life, my words won’t mean the same as they will in 10 years, in 20, or 30.

It’s then you will have regret, then that you will wish you could go back.

You’ll be stuck in traffic on a freeway somewhere, on a way to a job you don’t want to go to, and it will hit you then.

But it doesn’t have to be that way.

When you’re sitting in that car, on the way to that job, you could instead reflect on all your memories from a better time, a time when you were a high school athlete.

You are young right now, somewhere in the 13-18 age group.

The decision is yours to make. Choose wisely.

There are a million reasons to play sports during your high school years. Find the one which means something deeply personal to you.

But play. Just play.

I believe in you. Believe in yourself.

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After seven seasons as a college coach, Luke Samford (left) takes over the Coupeville High School cross country program. (Photos property Kansas Wesleyan University Athletic Department)

Samford ran in college at the University of Idaho.

It could be kismet.

A year back in the game, the Coupeville High School cross country squad found itself without a coach this spring when Natasha Bamberger had to step aside to focus on her real-world job.

Following in the (fast) footsteps of the most-successful female athlete in school history, a five-time state champ in the ’80s, wasn’t going to be easy.

But then the Wolves lucked out a bit.

Luke Samford, a former D1 athlete with seven years of collegiate coaching experience under his belt, popped up on the radar unexpectedly, and Coupeville was back in business.

One second, you’re the head track and cross country coach at Kansas Wesleyan University, the next you’re headed to the prairie on the middle of a rock in the water in the Pacific Northwest.

“My wife and I decided we wanted to relocate,” Samford said. “Since I was raised in North Idaho, we decided to look at places in Washington, Oregon, and Idaho.

“She was offered a great opportunity, and I followed,” he added. “The coaching position at Coupeville coming open right before we packed up feels like fate. It’s exactly what I was looking for.”

Samford inherits a program which relaunched in 2018 after a two-decade absence.

Under Bamberger, the new-look Wolves fielded a six-man boys team, while Catherine Lhamon and Alana Mihill ran strongly on the girls side.

Five of eight runners from a season ago can return, and there could be a strong number of freshmen making the jump from middle school, where coach Elizabeth Bitting got things kick-started with a bang.

Samford is looking forward to jumping in and keeping the momentum going.

“It’s a new program, and I have experience taking over fresh programs,” he said. “I also went to a school not too much bigger than Coupeville, so I like that the school is a community in and of itself.

“Also, (CHS Athletic Director) Willie Smith really sold me on his vision for athletics in Coupeville in general,” Samford added. “It’s an exciting thing to be a part of.”

Samford began his own athletic career as a soccer player, eventually making an international squad based out of the Northwest as a 16-year old.

Looking for a way to stay active, stay in shape, and build speed, he picked up track in high school “and loved it,” eventually earning medalist honors at the 3A level in Idaho in the 800 and 1600.

After his high school days, he balanced soccer and track for a year at Southwestern Oregon Community College, before transferring to The University of Idaho as a runner.

Samford earned a Master’s in Education (he’d love to find a teaching job in the area), and jumped when the chance to coach came along.

Stints at Kennesaw State University, Sewanee: The University of the South, and Mercer University led to his gig at Kansas Wesleyan.

All of his stops were notable for the improvement the programs showed during his tenure, the number of records smashed, and the growth of his athletes. That’s something he wants to bring to the high school level.

“For this first year, our goal is going to be to set a standard and establish the running culture of the school,” Samford said. “It’s amazing to see how many runners the team had in its first year last year.

“It needs to be said that the middle school program has done a great job of this,” he added. “I can see they are running this summer doing a marathon relay!”

However his new crop of runners eventually breaks down between genders and age groups, Samford is excited to help them reach their full potential.

“I’m here to make sure every athlete on my teams have a great experience,” he said. “I know there is some talent on the team right now, and with the right mindset, I think the Wolf cross country programs this year are going to be exciting to watch.

“I can’t wait to meet everyone and get started!”

Just be ready to work, and the rest will come, is the mindset for Coupeville’s newest coach.

“To the athletes – I hope you like hills … because I love them,” Samford said with a smile.

“There’s a reason Washington state is known for runners,” he added. “I’m excited to show these athletes all of the great things they are going to learn about themselves this season!

“As a coach, I am always trying to research and learn new things; I think this sport is FASCINATING! Hopefully some of that can rub off on the athletes and they see, “Hey! Learning is actually pretty cool.”

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Helen Strelow flies through the air while competing in the long jump. (Morgan White photo)

Helen Strelow couldn’t be stopped.

As she neared the end of her middle school days this spring, she nailed PR’s in two of her three events at the Cascade League Track and Field Championships.

Strelow saved her best performances in the 800 and long jump for that final meet, while also performing strongly in the discus.

Overall, she prospered under pressure the way every coach hopes their athletes will respond on the big stage.

Now, buoyed by that sweet swan song, she’s off to the next level.

Life as a freshman student/athlete at Coupeville High School awaits her this fall, and Strelow plans to keep running for team glory and personal accomplishment.

She’ll kick off a new school season with cross country, then return to track and field in the spring, keeping alive her status as a dual-threat.

Strelow was a strong competitor on a CMS cross country squad which helped bring the sport back to Coupeville after a two-decade absence, and she and the sport immediately meshed.

“I really enjoy cross country, because everyone is so nice and happy,” she said. “I enjoy running. It makes me happy, reduces stress, and I enjoy being part of a team.

“My parents encouraged me to join cross country and supported me,” she added. “Coach (Elizabeth) Bitting pushes me to run faster, as did my team.”

When she’s not out on the trails or hanging out at the track oval, Strelow can often be found creating new masterpieces in a variety of art forms.

“I am primarily interested in the arts,” she said. “I like drawing, building, reading/writing, and listening/playing music.

“I spend my time experimenting with the arts I love.”

Strelow also enjoys spending time with family, and hails Mary Poppins, Man from U.N.C.L.E, and John Wayne’s Hatari! as her favorite movies.

As she prepares for the move from middle school to high school, she’s been working on fine-tuning her skills. That includes attending the recent Falcon Running Camp at Fort Casey.

“I think one of my strengths is being able to realize what I have done wrong or right and how to make corrections,” Strelow said. “I need to work on pacing myself better.

“I would like to get higher placings and reach my full potential as an athlete.”

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