Running Strong: Lawrenceville’s Girls’ Indoor Track and Field 4x400 Meter Relay Team

          After the December 2023 New Balance Nationals, the Girls’ Indoor Track and Field 4x400 Meter Relay Team ranked second in the nation and first in the state of New Jersey. The group is made up of Lexie Koch ’25, Rhianna Scott ’25, Sofia Swindell ’25, and Jael Gaines ’26.

          Regarding the team’s ranking, Koch stated, “We worked really hard. It was exciting to see how we performed, knowing we’re just going to keep getting better.” The ranking did not just provide the team a sense of accomplishment, though—instead of dwelling on the accomplishment, the team still chose to look for ways to improve. “Seeing those results kind of motivates me. It shows me we can accomplish what we want to accomplish. I’m sure we’re going to run better this season,” added Swindell. 

          According to Coach Derrhyl Duncan, this goal-oriented nature makes the relay team so successful. “They have huge goals for the year, for the season, and beyond. They go to war every single day at practice. No matter how much success they have or how many accolades they get, it never gets to their heads. They enjoy the moment then eagerly get back to work” said Coach Duncan. The team aims to win gold at nationals this year while also improving their running as much as possible. Aside from dedication and hard work, Koch emphasized the importance of teamwork.“I’m looking forward to getting better and better and performing the best we can. I think we can do that by leaning on each other.” she said.

          As a relay team, Gaines, Koch, Scott, and Swindell have bonded, helping them rely on each other. “It might be surprising to know that we have fun,” commented Duncan. “What sets the team apart is how everyone encourages each other. They’re each other’s biggest fans.”

          The 4x400 presents a unique set of challenges. According to Swindell, “The 4x400 is the most hyped-up event for indoor track, percieved as seen as one of the hardest events in track.” Also, the Lawrenceville team does not run the 4x400 as frequently as other events. While the team participates in most events almost every week, they only participate in the 4x400 a few times a season when they are looking to achieve a certain goal. “It’s always the last event, so that’s something I really love about it. It really brings the team together. You’re kind of bonding through the pain,” noted Swindell.

          Before the New Balance Nationals even started, the team spent weeks practicing since the season began in November. Duncan stated that “I try to create an environment at practice that would mirror the experience of a big meet. We always say that practice should be the hard part.” Rather than running the 4x400 repeatedly, the team trains by running a mix of endurance-based and speed-based drills. They also practice handoffs the day before meets. 

          Aside from the physical preparation, running also takes a good amount of mental resolve. “For me, keeping calm before the race is hard. It’s very exciting and you only have a little time to run. That can be a bit nerve-racking,” mentioned Koch. “We kind of get ready together and get pumped up together. We run for ourselves and for each other, which is nice.”

          As the relay team celebrates this remarkable victory, the Lawrenceville community eagerly anticipates their continued success.