Isabella Kneeshaw is coming off of a spectacular freshman season that she capped off by earning a chance to represent Team USA at the U20 World Championships in Lima, Peru. The 2024 Big West Co-Freshman of the Year helped the Rainbow Wahine take home conference titles in both the 4x100m and 4x400m relays outdoors and the 4x400m MPSF indoor title while claiming spots high up on the UH all-time top 10 lists in the 400m individually. Heading into her sophomore season, Kneeshaw sat down with HawaiiAthletics.com to reflect on her first collegiate season and look ahead to 2024-25.
As a freshman, you've accomplished so much. What advice would you give to high school athletes in preparation for college competition?
"Believe in yourself, don't doubt your abilities. I definitely lacked a lot of confidence when I started at UH. My senior year of high school I feel like with COVID there was a lot of disruption in my track career, but I feel like I was finally able to be confident in my abilities this past year. Having people who believe in you is important, but if you can't find the confidence in yourself you won't be able to achieve your goals. That's something that I've always struggled with, especially in the 400m because it's a very daunting race. If you told me last year that I would run 54 (seconds) flat in the 400m, I would be mind blown and not believe you. So never doubting your potential is important."
What has been your biggest obstacle or challenge transitioning from high school track to college?
"It's definitely a different level of intensity and our schedule is very different. But the biggest thing within all that is I've had to learn how to make it fun. I don't think it's ever worth it if you don't enjoy what you're doing, so finding a balance between seriousness and having fun is important. I really appreciate and think that our team culture has helped a ton. At other schools I don't think you can find that in the same way. Coach Madeleine and my older teammates do a really good job at balancing the seriousness of a D1 sport with also the importance of not taking it too seriously and enjoying what we are doing."
Tualatin, Ore. is your hometown, and you earned many achievements there, how did growing up in that environment help you with your early success?
"I feel like something that played a big role growing up there was that I had a really great club track team and a great coach. I was surrounded by a lot of very talented athletes and I watched them all go off and compete at the (U20 Championships) and make USA teams. I was kind of on the brink of just figuring out my potential and I wasn't quite at their level but it was a great environment to push you to be better. I knew I wasn't the best and they were something I could strive for. I think being surrounded by other people who make you better is so important and I have that back home and it has transferred over to Hawai'i as well."
How did you start to get into track and running?
"I first played soccer for a really long time. I always wanted to go to the Olympics as a soccer player and played until I was 13 and when I had a back injury. I would usually make the teams because I was quick so the track coach asked me to come out. I started out with doing distance, which I very quickly learned was not for me. Both my parents ran in college, my dad ran the 800 and cross country at the University of Montana and my mom was a sprinter at the University of Idaho. So I have it a little bit in my blood so that's always fun."
What was it like being a part of Team USA at the U20 World Championships in Peru?
"It was exciting and I never imagined making the team even when I ran in the (U.S. U20 Championships) in Eugene. I was just excited to make the finals and when I placed fifth and had the opportunity to make the team, I was a little bit in shock. A part of me was tired because the season was so long, so I sort of debated whether I should go or should rest and have an off-season. However, I will always take the opportunity to travel somewhere new and experience new cultures, especially getting to represent Team USA. It's an opportunity which doesn't come along easily and you never know if you'll get another one. So it was a very cool experience and I met so many cool and great athletes as well which I think was probably the best part. Then experiencing a new culture is always an opportunity that I'm grateful for."
Do you remember what was going through your mind as you stepped onto the track in Peru for the first time?
"I ran the prelims for the 4x4 and I was running with a couple girls that I actually used to run club track with and another girl from Georgia who is very talented. We all definitely had a job to do to get our team into the final. It was definitely nerve-racking but so cool stepping out onto that track. It was a very impressive stadium; just a high-level environment and I definitely felt nervous but it was an exciting feeling. It was a great way to end the season knowing that there wasn't really anything to lose but rather such a cool opportunity."
In these big events, do you have a specific pregame routine that helps you stay calm and ready?
"I always like to visualize my races. I think about every single step of the race like going and grabbing my block, marking my steps, how I'm going to push out and execute each piece of the race. It makes me anxious to think about but I feel like that helps so much; having a plan in my head, knowing how I'm going to execute it. And then I always have to listen to good music before I go out. Rihanna always helps me through. I love "Pour it Up" and "Don't Stop the Music," those are always fun."
How do you mentally prepare for the anchor leg in relays, especially when competing at a high level?
"It was very nerve racking this year being a freshman and having that responsibility put on me. I was of course very grateful that coach Maddie believed in me and my teammates, but no matter how many times I run the 4x4 or 4x1, I get so anxious and nervous about it. Being reminded that I'm out there for a reason and that my teammates and coach do believe I can execute well and finish strong for everyone really makes all the difference. It's been one of the more fun things this past year. Getting to be a part of those relays so it always meant a lot to me."
What goes through your head during that final leg?
"I always tell myself what is there really to lose, what's the worst that can happen, so why not just go out and run hard. You know you can do it, you know you're ready. Trust in my training and at the end of the day let's just go out there and have fun. I always know that the last 100 is going to hurt but I try and enjoy it as best I can. I think about my younger self, why do I run in the first place? Little me loved it so reminding myself of that is always something important to me and gets me through."
What did you learn from competing at such an elite level and how can you use this experience to your advantage?
"One thing about collegiate track is that once you're in collegiate athletics, the sky is kind of the limit. You've got kids competing in the Olympics and doing NCAAs. I think it's cool that there really is no limit in our sport. Once you reach a goal there's always another goal to be reached. So I think being surrounded by such talented athletes at the U20s was a reminder of that and a reminder that you can go beyond the Big West and there are other opportunities to compete."
