TFRRS | Grace Semow – Track and Field Results & Statistics

GRACE SEMOW (SO-2)

SHENANDOAH

College Bests

200	28.43 (-0.4)	300	46.81
400	1:03.23	500	1:25.81
800	2:21.61	1500	5:11.01
MILE	5:38.46	3000	11:41.33
5000	20:59.63	3K (XC)	11:36.7
4K (XC)	17:10.0	5K (XC)	21:15.3
6K (XC)	24:53.6

Joe LaRocco Invitational Feb 14, 2026
800	2:37.49	19th (F)
Mile	5:45.54	11th (F)
4x400	4:34.11	5th (F)

Blue & White Invite Feb 7, 2026
300	46.81	26th (F)
800	2:26.87	6th (F)

Ithaca Bomber Invitational Jan 31-Feb 1, 2026
800	2:33.65	16th (F)
Mile	5:38.46	25th (F)

Cardinal Track & Field Classic Jan 17, 2026
200	29.66	32nd (F)
400	1:04.84	8th (F)
4x400	DNF

Kaye & JJ Smith Invitational Jan 11, 2026
3000	11:41.33	7th (F)
DMR	13:19.75	1st (F)

NCAA Division III South Region Cross Country Championships Nov 15, 2025
6k	25:13.8	83rd

ODAC Cross Country Championships Nov 1, 2025
6k	25:58.0	53rd

Interregional Border Battle Oct 18, 2025
6k	24:53.6	174th
6k	ENR

Paul Short Run (College) Oct 3, 2025
6k	25:06.0	332nd

Hornet Harrier Invitational & Commonwealth Challenge Sep 27, 2025
3k	11:36.7	6th

SU Twilight Open Sep 12, 2025
5k	21:15.3	18th

15th Annual Galen Piper Cross Country Challenge Sep 5, 2025
4k	17:16.5	44th

Eagle Cross Country Challenge Aug 29, 2025
4k	17:10.0	37th

2025 Widener Final Qualifier May 12, 2025
800	2:21.61	35th (F)

2025 ODAC Outdoor Track & Field Championships Apr 25-26, 2025
800	2:25.40	14th (F)
4x400	4:16.92	6th (F)

Dennis Craddock Coaches Classic Apr 11-12, 2025
200	28.43 (-0.4)	34th (F)
800	2:22.89	18th (F)
1500	5:11.01	13th (F)

2025 Colonial Relays Apr 3- 5, 2025
800	2:23.89	33rd (F)
1500	5:11.78	43rd (F)
SMR	4:20.48	9th (F)
DMR	12:53.73	7th (F)

CNU Blue & Silver Challenge Mar 29, 2025
800	2:30.47	6th (F)
1500	5:20.60	14th (F)

Alan Connie Shamrock Invitational Mar 20-22, 2025
Mile	5:52.59	24th (F)
5000	20:59.63	17th (F)

ODAC Indoor Championships 2025 Mar 1- 2, 2025
400	1:03.23	13th (F)
4x400	4:16.37	5th (F)
DMR	13:09.98	3rd (F)

Widener Indoor Classic Feb 14-15, 2025
800	2:29.82	38th (F)
4x400	4:12.14	9th (F)

Bast-Cregger Multi Invitational Jan 31-Feb 1, 2025
200	29.18	43rd (F)
400	1:03.49	9th (F)
500	1:25.81	7th (F)
4x400	4:19.59	4th (F)

Widener Winter's Evening Invite Jan 24-25, 2025
800	2:26.89	14th (F)
4x400	4:16.86	7th (F)

Cardinal Track & Field Classic Jan 18, 2025
800	2:31.10	21st (F)
Mile	5:53.79	26th (F)
4x400	4:32.21	12th (F)

Kaye & JJ Smith Invitational Jan 12, 2025
3000	12:11.56	15th (F)
4x1600	23:38.26	2nd (F)

Holiday Kickoff Open Dec 8, 2024
800	2:33.18	3rd (F)
4x400	4:25.74	5th (F)

2024 ODAC Cross Country Championships Nov 2, 2024
6k	26:09.2	68th

Interregional Border Battle Oct 19, 2024
6k	26:16.0	191st

Lehigh Paul Short Run (College) Oct 5, 2024
6k	26:32.1	354th

Eagle Cross Country Challenge Aug 30, 2024
4k	18:14.6	28th

QUICK LINKS:

200
300
400
500
800
1500
Mile
3000
5000
3k
4k
5k
6k

200 Meters (Outdoor) Top↑
28.43 (-0.4)	Dennis Craddock Coaches Classic	Apr 11-12, 2025

200 Meters (Indoor) Top↑
29.66	Cardinal Track & Field Classic	Jan 17, 2026
29.18	Bast-Cregger Multi Invitational	Jan 31-Feb 1, 2025

300 Meters (Indoor) Top↑
46.81	Blue & White Invite	Feb 7, 2026

400 Meters (Indoor) Top↑
1:04.84	Cardinal Track & Field Classic	Jan 17, 2026
1:03.23	ODAC Indoor Championships 2025	Mar 1- 2, 2025
1:03.49	Bast-Cregger Multi Invitational	Jan 31-Feb 1, 2025

500 Meters (Indoor) Top↑
1:25.81	Bast-Cregger Multi Invitational	Jan 31-Feb 1, 2025

800 Meters (Outdoor) Top↑
2:21.61	2025 Widener Final Qualifier	May 12, 2025
2:25.40	2025 ODAC Outdoor Track & Field Championships	Apr 25-26, 2025
2:22.89	Dennis Craddock Coaches Classic	Apr 11-12, 2025
2:23.89	2025 Colonial Relays	Apr 3- 5, 2025
2:30.47	CNU Blue & Silver Challenge	Mar 29, 2025

800 Meters (Indoor) Top↑
2:37.49	Joe LaRocco Invitational	Feb 14, 2026
2:26.87	Blue & White Invite	Feb 7, 2026
2:33.65	Ithaca Bomber Invitational	Jan 31-Feb 1, 2026
2:29.82	Widener Indoor Classic	Feb 14-15, 2025
2:26.89	Widener Winter's Evening Invite	Jan 24-25, 2025
2:31.10	Cardinal Track & Field Classic	Jan 18, 2025
2:33.18	Holiday Kickoff Open	Dec 8, 2024

1500 Meters (Outdoor) Top↑
5:11.01	Dennis Craddock Coaches Classic	Apr 11-12, 2025
5:11.78	2025 Colonial Relays	Apr 3- 5, 2025
5:20.60	CNU Blue & Silver Challenge	Mar 29, 2025

Mile (Outdoor) Top↑
5:52.59	Alan Connie Shamrock Invitational	Mar 20-22, 2025

Mile (Indoor) Top↑
5:45.54	Joe LaRocco Invitational	Feb 14, 2026
5:38.46	Ithaca Bomber Invitational	Jan 31-Feb 1, 2026
5:53.79	Cardinal Track & Field Classic	Jan 18, 2025

3000 Meters (Indoor) Top↑
11:41.33	Kaye & JJ Smith Invitational	Jan 11, 2026
12:11.56	Kaye & JJ Smith Invitational	Jan 12, 2025

5000 Meters (Outdoor) Top↑
20:59.63	Alan Connie Shamrock Invitational	Mar 20-22, 2025

4 x 400 Relay (Outdoor) Top↑
4:16.92	2025 ODAC Outdoor Track & Field Championships	Apr 25-26, 2025

4 x 400 Relay (Indoor) Top↑
4:34.11	Joe LaRocco Invitational	Feb 14, 2026
DNF	Cardinal Track & Field Classic	Jan 17, 2026
4:16.37	ODAC Indoor Championships 2025	Mar 1- 2, 2025
4:12.14	Widener Indoor Classic	Feb 14-15, 2025
4:19.59	Bast-Cregger Multi Invitational	Jan 31-Feb 1, 2025
4:16.86	Widener Winter's Evening Invite	Jan 24-25, 2025
4:32.21	Cardinal Track & Field Classic	Jan 18, 2025
4:25.74	Holiday Kickoff Open	Dec 8, 2024

4 x 1600 Relay (Indoor) Top↑
23:38.26	Kaye & JJ Smith Invitational	Jan 12, 2025

Sprint Medley Relay (Outdoor) Top↑
4:20.48	2025 Colonial Relays	Apr 3- 5, 2025

Distance Medley Relay (Outdoor) Top↑
12:53.73	2025 Colonial Relays	Apr 3- 5, 2025

Distance Medley Relay (Indoor) Top↑
13:19.75	Kaye & JJ Smith Invitational	Jan 11, 2026
13:09.98	ODAC Indoor Championships 2025	Mar 1- 2, 2025

3k Top↑
11:36.7	Hornet Harrier Invitational & Commonwealth Challenge	Sep 27, 2025

4k Top↑
17:16.5	15th Annual Galen Piper Cross Country Challenge	Sep 5, 2025
17:10.0	Eagle Cross Country Challenge	Aug 29, 2025
18:14.6	Eagle Cross Country Challenge	Aug 30, 2024

5k Top↑
21:15.3	SU Twilight Open	Sep 12, 2025

6k Top↑
25:13.8	NCAA Division III South Region Cross Country Championships	Nov 15, 2025
25:58.0	ODAC Cross Country Championships	Nov 1, 2025
ENR	Interregional Border Battle	Oct 18, 2025
24:53.6	Interregional Border Battle	Oct 18, 2025
25:06.0	Paul Short Run (College)	Oct 3, 2025
26:09.2	2024 ODAC Cross Country Championships	Nov 2, 2024
26:16.0	Interregional Border Battle	Oct 19, 2024
26:32.1	Lehigh Paul Short Run (College)	Oct 5, 2024

2026 Indoors

200 Meters
29.66	Cardinal Track & Field Classic	January 17, 2026

300 Meters
46.81	Blue & White Invite	February 7, 2026

400 Meters
1:04.84	Cardinal Track & Field Classic	January 17, 2026

800 Meters
2:37.49	Joe LaRocco Invitational	February 14, 2026
2:26.87	Blue & White Invite	February 7, 2026
2:33.65	Ithaca Bomber Invitational	January 31-February 1, 2026

Mile
5:45.54	Joe LaRocco Invitational	February 14, 2026
5:38.46	Ithaca Bomber Invitational	January 31-February 1, 2026

3000 Meters
11:41.33	Kaye & JJ Smith Invitational	January 11, 2026

4 x 400 Relay
4:34.11	Joe LaRocco Invitational	February 14, 2026
DNF	Cardinal Track & Field Classic	January 17, 2026

Distance Medley Relay
13:19.75	Kaye & JJ Smith Invitational	January 11, 2026

2025 XC

3k
11:36.7	Hornet Harrier Invitational & Commonwealth Challenge	September 27, 2025

4k
17:16.5	15th Annual Galen Piper Cross Country Challenge	September 5, 2025
17:10.0	Eagle Cross Country Challenge	August 29, 2025

5k
21:15.3	SU Twilight Open	September 12, 2025

6k
25:13.8	NCAA Division III South Region Cross Country Championships	November 15, 2025
25:58.0	ODAC Cross Country Championships	November 1, 2025
ENR	Interregional Border Battle	October 18, 2025
24:53.6	Interregional Border Battle	October 18, 2025
25:06.0	Paul Short Run (College)	October 3, 2025

2025 Outdoors

200 Meters
28.43 (-0.4)	Dennis Craddock Coaches Classic	April 11-12, 2025

800 Meters
2:21.61	2025 Widener Final Qualifier	May 12, 2025
2:25.40	2025 ODAC Outdoor Track & Field Championships	April 25-26, 2025
2:22.89	Dennis Craddock Coaches Classic	April 11-12, 2025
2:23.89	2025 Colonial Relays	April 3- 5, 2025
2:30.47	CNU Blue & Silver Challenge	March 29, 2025

1500 Meters
5:11.01	Dennis Craddock Coaches Classic	April 11-12, 2025
5:11.78	2025 Colonial Relays	April 3- 5, 2025
5:20.60	CNU Blue & Silver Challenge	March 29, 2025

Mile
5:52.59	Alan Connie Shamrock Invitational	March 20-22, 2025

5000 Meters
20:59.63	Alan Connie Shamrock Invitational	March 20-22, 2025

4 x 400 Relay
4:16.92	2025 ODAC Outdoor Track & Field Championships	April 25-26, 2025

Sprint Medley Relay
4:20.48	2025 Colonial Relays	April 3- 5, 2025

Distance Medley Relay
12:53.73	2025 Colonial Relays	April 3- 5, 2025

2025 Indoors

200 Meters
29.18	Bast-Cregger Multi Invitational	January 31-February 1, 2025

400 Meters
1:03.23	ODAC Indoor Championships 2025	March 1- 2, 2025
1:03.49	Bast-Cregger Multi Invitational	January 31-February 1, 2025

500 Meters
1:25.81	Bast-Cregger Multi Invitational	January 31-February 1, 2025

800 Meters
2:29.82	Widener Indoor Classic	February 14-15, 2025
2:26.89	Widener Winter's Evening Invite	January 24-25, 2025
2:31.10	Cardinal Track & Field Classic	January 18, 2025

Mile
5:53.79	Cardinal Track & Field Classic	January 18, 2025

3000 Meters
12:11.56	Kaye & JJ Smith Invitational	January 12, 2025

4 x 400 Relay
4:16.37	ODAC Indoor Championships 2025	March 1- 2, 2025
4:12.14	Widener Indoor Classic	February 14-15, 2025
4:19.59	Bast-Cregger Multi Invitational	January 31-February 1, 2025
4:16.86	Widener Winter's Evening Invite	January 24-25, 2025
4:32.21	Cardinal Track & Field Classic	January 18, 2025

4 x 1600 Relay
23:38.26	Kaye & JJ Smith Invitational	January 12, 2025

Distance Medley Relay
13:09.98	ODAC Indoor Championships 2025	March 1- 2, 2025

2024 Indoors

800 Meters
2:33.18	Holiday Kickoff Open	December 8, 2024

4 x 400 Relay
4:25.74	Holiday Kickoff Open	December 8, 2024

2024 XC

4k
18:14.6	Eagle Cross Country Challenge	August 30, 2024

6k
26:09.2	2024 ODAC Cross Country Championships	November 2, 2024
26:16.0	Interregional Border Battle	October 19, 2024
26:32.1	Lehigh Paul Short Run (College)	October 5, 2024

200 Meters (Indoors)
2026	29.66	Cardinal Track & Field Classic (Jan 17, 2026)
2025	29.18	Bast-Cregger Multi Invitational (Jan 31-Feb 1, 2025)

300 Meters (Indoors)
2026	46.81	Blue & White Invite (Feb 7, 2026)

400 Meters (Indoors)
2026	1:04.84	Cardinal Track & Field Classic (Jan 17, 2026)
2025	1:03.23	ODAC Indoor Championships 2025 (Mar 1- 2, 2025)

500 Meters (Indoors)
2025	1:25.81	Bast-Cregger Multi Invitational (Jan 31-Feb 1, 2025)

800 Meters (Indoors)
2026	2:26.87	Blue & White Invite (Feb 7, 2026)
2025	2:26.89	Widener Winter's Evening Invite (Jan 24-25, 2025)
2024	2:33.18	Holiday Kickoff Open (Dec 8, 2024)

Mile (Indoors)
2026	5:38.46	Ithaca Bomber Invitational (Jan 31-Feb 1, 2026)
2025	5:53.79	Cardinal Track & Field Classic (Jan 18, 2025)

3000 Meters (Indoors)
2026	11:41.33	Kaye & JJ Smith Invitational (Jan 11, 2026)
2025	12:11.56	Kaye & JJ Smith Invitational (Jan 12, 2025)

3k (XC)
2025	11:36.7	Hornet Harrier Invitational & Commonwealth Challenge Sep 27, 2025

4k (XC)
2025	17:10.0	Eagle Cross Country Challenge Aug 29, 2025
2024	18:14.6	Eagle Cross Country Challenge Aug 30, 2024

5k (XC)
2025	21:15.3	SU Twilight Open Sep 12, 2025

6k (XC)
2025	24:53.6	Interregional Border Battle Oct 18, 2025
2024	26:09.2	2024 ODAC Cross Country Championships Nov 2, 2024

200 Meters (Outdoors)
2025	28.43 (-0.4)	Dennis Craddock Coaches Classic (Apr 11-12, 2025)

800 Meters (Outdoors)
2025	2:21.61	2025 Widener Final Qualifier (May 12, 2025)

1500 Meters (Outdoors)
2025	5:11.01	Dennis Craddock Coaches Classic (Apr 11-12, 2025)

Mile (Outdoors)
2025	5:52.59	Alan Connie Shamrock Invitational (Mar 20-22, 2025)

5000 Meters (Outdoors)
2025	20:59.63	Alan Connie Shamrock Invitational (Mar 20-22, 2025)