FEATURE State Hurdles Champ Kapiolani Coleman Eyes Big Goals

In fact, never.

That can be downright scary because Coleman, a senior who is headed to the University of Washington in the fall, captured the CIF-State championship in the long hurdles last May, clocking a time of 42.23 to win by .14 seconds.

That time was just off her best of 42.19 run a year ago April at the Arcadia Invitational.

"I had a mental block about running the 300s last year," said Coleman. "I would sit back rather than attack. This year I'm going to go all out the entire race."

With that plan in mind, she also has some pretty lofty goals not only in the 300s, but the 100-meter hurdles.

"I want to get into the 40s or below in the 300s," said Coleman, who at 5-foot-9 is the exact same height as the national record-holder Sydney McLaughlin-Levrone. "I improved three seconds between my junior and senior year and improving two more seconds isn't unreasonable.

"My goal is still to break 14-seconds in the 100 hurdles."

She got off to a good start, winning the Falcon Relays at Torrey Pines HS in 14.33 (1.0) before deciding to drop the 300s. That 14.33 ranks No. 2 in the state.

The sub-14 goal follows a season of frustration where she ran in the shadow of San Diego Section record-setter Aaliyah McCormick of Scripps Ranch (13.61 and a wind-aided 13.46) and CIF-State champion Charlize James of San Diego High (13.95 with a PR of 13.67).

Each week it seemed she'd be right with one or the other speedsters but always in second or third. Her best time came in the San Diego Section finals when she ran 14.05, just missing the magic sub-14 before placing third at State in the 100 hurdles at 14.14 -- only .02 behind Yvette Harris of Stockton Lincoln (SJ).

McCormick (Oregon) and James (San Diego State) have graduated but Harris will be among those also looking for sub-14 second times and State Meet gold medals.

Someone who thinks a 300-hurdle time in the low 40s is possible -- even, probable -- is Cathedral Catholic's venerable hurdle coach Bob Vilven, who is in his 21st year. He guided SDS record-holder Dani Johnson (41.30 in 2015) and State champion Hannah Labrie-Smith (41.67 in 2014).

"Kapi is equal to both," said Vilven. "Her work ethic is similar and she's a great competitor. I think the 300 hurdles are the hardest event in track and field. In the hurdles, anything can happen from you hitting a hurdle to someone else hitting a hurdle and coming into your lane.

"I tell all my kids that you can't run until you have your feet on the ground. That means getting over the hurdle and back on the track as quickly as possible. Dani was the fastest over the hurdle, but Kapi is stronger. I say if the hurdler brushes the hurdle with their hamstring, they're doing it right."

Coleman has a couple of big advantages heading into the 2023 season, including this Saturday's Mt. Carmel Invitational, which has a loaded field, especially on the girls side with nearly 20 athletes who competed in the CIF-State Championship finals last May scheduled to compete.

First, Coleman is the defending CIF-State champion, which has to be in the psyche of her opponents.

Second, the next-fastest returning 300-hurdler is Karina Janik of Torrey Pines (SD), who placed third at the State Meet in 42.67 after handing Coleman a rare loss in the San Diego Section Championships where she ran a PR 42.38.

(That field also includes Janik's twin Dominika, who was seventh at the State Final, and Long Beach Wilson (SS) sophomore Kaylin Edwards, who placed fourth.)

Coleman and the Janik twins figure to go head-to-head at least four times this spring.

Third, Coleman won't have to bother making a decision where she'll attend college as she has already signed with the University of Washington.

That is huge.

"When I get there, I want to be the best," said Coleman. "I'm using them believing in me to improve myself and prove they were right to sign me."

OK, while a sub-14 second 100-meter hurdle time seems just one good race away, getting into the 40s will be a challenge and breaking 40 would be monumental.

The only two high school runners to accomplish that feat were McLaughlin, whose 38.90 at the Arcadia Invitational in 2017 is still considered one of the greatest high school hurdle feats ever, and the current California record-holder, Long Beach Wilson's Lashinda Demus, who in 2001 ran 39.98.

Of the 12 high school girls to run 40.5 or faster, eight are from the Golden State.

McLaughlin is one of the runners that Coleman studies, since both are the same height with similar running-styles, and she said the ex-New Jersey prep actually had another advantage.

"She ran the 400-meter hurdles in high school," said Coleman, "so dropping down to the 300s was probably easier. She set the bar high, but I'd like to try to get a piece of that cake, too. I'm running more longer distances, like 400s, so I can go all-out all the time in the 300s."

Running an occasional 400, as well as being a member of the 4x400 relay team, means that Coleman, a 19-foot long jumper in 2021, has scuttled that event.

"Last year the coaches were thinking about scoring team points, so I did the long jump," said Coleman. "But that sometimes meant I was running from one event to another and I couldn't really focus. Long jumping isn't the same thing as hurdling and it took a toll on my legs.

"This year I'll be focused."

Coleman is hoping to run some post-season meets and maybe even win a national title. It wouldn't be her first.

She was a member of the Cathedral Catholic girls volleyball team that went 42-0, was ranked No. 1 in the nation, and lost just one set all season.

"Being No. 1 in the nation was great," said Coleman. "It was a wild ride and losing just one set -- that's pretty special. But I was able to keep volleyball and track separate.  This year I started doing background work for track in October instead of December.

"I'm much stronger, my endurance has improved. I've been incorporating weight training and longer runs while working on my mechanics. The goal is to be much stronger between hurdles, to go all out and not back off."

Scary thought.

2022 State Meet Finalist Athletes to Watch

(A sampling of athletes expected to compete Saturday at Mt. Carmel who reached the CIF-State Meet Finals last May)

GIRLS

800m - Mackenzie Browne (JW North/SS -Returning State champion); 6. Tessa Buswell (Poway/SD); 8. Kaitlyn Arciaga (Westview/SD)

1600m - 5. Hannah Riggins (Del Norte/SD)

100m Hurdles - 3. Kapiolani Coleman (Mt. Carmel/SD)

300mH - Kapiolani Coleman (Mt. Carmel/SD - Returning State champion); 3. Karina Janik (Torrey Pines/SD); 4. Kaylin Edwards (Wilson - Long Beach/SS); 7. Dominika Janik (Torrey Pines/SD)

4x400m Relay - 2. Wilson - Long Beach (SS); 6. Poway (SD); 8. Del Norte (SD)

High Jump - 4. Lizzie Tarczy (Scripps Ranch/SD)

Long Jump - 2. Alyssa Hope (King/SS); 5. Alyssa Alumbres (Vista Murrieta/SS); 7. Emily Psarras (Mission Viejo/SS)

Triple Jump - Alyssa Hope (King/SS - Returning State champion); 6. Alyssa Alumbres (Vista Murrieta/SS); also, Jada Gatlin (Mission Viejo/SS - top qualifier out of State prelims)

Pole Vault - 5. Evangeline Thomson (Poway/SD); 6. Madisyn Negro (Murrieta Valley/SS); 8. Iliana Downing (La Costa Canyon/SD); 9. Aspen Fears (Vista Murrieta/SS)

BOYS

400m - 4. Adren Parker (Helix/SD)

800m - 6. Marcel Francis-Mitchell (Wilson - Long Beach/SS)

300mH - 4. Isaac Lewis (Wilson - Long Beach/SS; only scheduled individually in the 800m here)

4x400m Relay - 3. Wilson - Long Beach (SS); 5. Helix (SD)

TRACK EVENT HEAT SHEETS

FIELD EVENT HEAT SHEETS