August 21, by the Seward Folly Staff

If you ask anyone on the Seward Seahawk cross-country team what keeps them coming back, you’ll hear the same thing, over and over: love. Love for running, love for the mountain trails, love for their teammates, and most of all, love for Coach Rachel Dow.

Coach Dow is the kind of coach who makes running enjoyable. She’s fun, caring, supportive, and so passionate about distance running that it rubs off on everyone around her.

“We love our coach so much,” said returning runner Juniper Ingalls. “She’s funny, nice, and cares about us. She loves running and makes me love it too.” Ingalls thinks this year’s team has what it takes: “I think we’ll go to State. We’ll try our best.”

For some, the draw is even simpler. “The reason I do it is because of Rachel as a coach,” senior Olin Liljemark admitted. “I also like hanging out with my friends.”

Under Coach Dow’s guidance, the Seward Seahawk girls have brought home three State championships. With only one senior graduating since last season, there’s a good chance of a repeat.

It’s not just Coach Dow who keeps things running smoothly. Assistant Coach Ronn Hemstock, also the school’s athletic director, does everything from mowing the home course to driving the team bus. He even tackled a hornet’s nest on the trail.

When asked how she inspires such devotion and drive from her runners, Coach Dow keeps it simple: “I love kids and cross-country running. I’m passionate about running, and it comes through to the runners. Otherwise, I’m a pretty chill person, unless someone is misbehaving,” she laughs.

Dow’s “secret” isn’t a secret at all; it’s a deep well of knowledge and more than 18 years of experience as a personal trainer and Pilates instructor. She’s constantly learning, earning new certifications, and bringing the latest training methods to her team.

“A lot of the team comes into the short season with a base,” Dow explains. Many ran in the Mount Marathon Race or trained on their own all summer. After July 4th, Dow starts leading trail runs, helping her athletes build both endurance and camaraderie.

Mental strength is just as important. The team talks openly about “self-talk” — the little voice in your head during a tough race — and how to make it work for you. Veteran runners share their hard-won wisdom on everything from nutrition to pre-race rituals, and everyone learns from each other.

Cross-country isn’t easy. But Seward’s runners have each other, and a coach who understands them.

“The team dynamic is great. When everyone is cheering and supporting, it’s easy to race,” Dow says.

That support makes a huge difference, especially for freshmen, some of whom cut minutes off their times in a single season. Dow knows what makes Seward kids tick; she grew up here, as did her parents.

This year, the Seahawks have another reason to smile: a brand-new outdoor track. Last year, Haas ran through shin splints on the old, rock-hard surface. Now, the team enjoys the bounce of the new track, and, as Ingalls points out, they can finally see the lines clearly, instead of relying on spray paint before meets.

It all adds up to a team that’s as tough as the mountains they run in, and as tight-knit as any you’ll find. Love, it turns out, isn’t just their theme, it’s their superpower.

Cross-country Seahawk 2025 Schedule

Seahawks shine at Nikiski Class Races: Strong start for Seward Cross-Country

Cross-country runners from across the Kenai Peninsula gathered Monday for the annual Nikiski Class Races, launching the new season on one of the region’s toughest courses. The event, split into four separate races, freshmen and sophomores together, juniors and seniors together, with boys and girls racing separately, gave both athletes and coaches a chance to test early-season nerves and race-day tactics.

The Nikiski course is known for its punishing hills, and sharp curves. Often muddy, this year was made more difficult by blazing sun and unseasonably warm temperatures. The heat and the terrain didn’t faze the Seward Seahawks, who turned in standout performances across the board.

Sophomore Olive Jordan, a former Mt. Marathon champion, cruised to first place in her race. Afterward, she told the Clarion she only wished for some cloud cover to give her fellow runners a little relief, calling the conditions “really, really hot.” Olive had missed this summer’s Mt. Marathon after a bout with pneumonia sidelined her for much of the season, making her strong return all the more impressive.

On the boys’ side, sophomore Luke Elhard finished fifth in the Frosh-Soph race, while the Antrim twins made their presence felt in the Junior-Senior event: Sampson took third, and Milo followed in ninth.

The senior girls’ race was a showcase for Seward’s depth. The Seahawks packed four runners into the top ten, led by Indigo Leslie in second and Juniper Ingalls in third. Leslie, racing for the first time since discovering a broken ankle last season (previously thought to be tendonitis), looked strong. Ingalls, Seward’s top finisher in the Junior Mt. Marathon, also started her season on a high note. Lucy Bamford and Selah Brueckner rounded out the Seahawks’ top finishers in fifth and sixth.

For full results from the Nikiski Class Races, visit athletic.net.