Group determined to preserve memorial to enslaved people in ‘first White House’
‘This is America. The good, the bad and the ugly.’
LUKE SANELLI ’26 Digital Content Editor
Few people have been as involved as Michael Coard in the struggle to bring light to the history of slavery at the nation’s first executive mansion.
Coard, a criminal defense attorney from Philadelphia, co-founded the Avenge The Ancestors Coalition in 2002 after learning about the people George Washington owned during his residency in Philadelphia from 1790 to 1797.
For eight years, Coard and other members of ATAC worked to preserve the history of the nine enslaved Black people who lived and worked in Washington’s Philadelphia home. The President’s House, a memorial located in the Independence Mall area within Philadelphia’s Independence National Historic Park, opened in 2010. The historic park is operated by the National Park Service.
The outdoor exhibit, which features an area for visitors to see the mansion’s unearthed foundation, video reenactments and illustrated panels about slavery in Pennsylvania, tells the story of the enslaved Black people whom Washington brought to Philadelphia from his Virginia plantation, Mount Vernon. They worked as stable hands, nursemaids, cooks and seamstresses in the President’s House. Two of them, Hercules — Washington’s acclaimed chief cook — and Ona Judge — Martha Washington’s personal maid — escaped in 1797 and 1796, respectively.
“You got to know America before you claim to be a proud American, and that’s why this site and sites like it are so important,” Coard said.
The memorial is now in jeopardy after President Donald Trump signed an executive order, “Restoring Truth and Sanity to American History,” March 27, which directed Secretary of the U.S. Department of the Interior Doug Burgum to ensure National Park Service sites “do not contain descriptions, depictions, or other content that inappropriately disparage Americans past or living.”
Burgum issued a directive May 20 stating he would evaluate Independence Mall and make necessary changes by Sept. 17.
As of press time, no changes have been made to the site.
Coard said he wasn’t surprised the President’s House caught the Trump administration’s attention.
“Based on the dozens of executive orders he issued in January, we saw where his mindset was toward Black people and Black history,” Coard said. “So, we were
bracing ourselves.”
Susan Liebell, Ph.D., professor emerita of political science at St. Joe’s, said she had been speaking to many historians and political scientists since Trump’s executive order.
“These changes to archives and museums and websites are of concern to me,” Liebell said. “I think they distort our ability to accurately assess historical events.”
Uncovering hidden history
Construction of the original house began in 1767 and was completed five years later before being given to Willam Penn’s grandson and his wife as a wedding gift. The house had several more famous inhabitants, including British spy Benedict Arnold and Robert Morris (dubbed the “financier of the Revolution”) prior to being used by presidents George Washington and John Adams before the DC-located White House was finished in 1800. By the early 1950s, most of the house had been demolished to construct Independence Mall.
For decades, the legacy of the President’s House was largely forgotten. However, in the early 2000s, during the construction of the Liberty Bell Center, workers uncovered remains of the house.
In January 2002, historian Edward Lawler Jr. wrote an article in the Pennsylvania Magazine of History and Biography titled “The President’s House in Philadelphia: The Rediscovery of a Lost Landmark.” Among the article’s main focuses were the function of the house and the roles enslaved people fulfilled in Washington’s early presidency.
Another historian, Gary Nash, Ph.D., amplified Lawler’s article while on a Philadelphia-based national public radio show. Nash suggested learning about the enslaved people who worked in Washington’s Philadelphia home offered the public a new way to reinterpret Washington’s presidency.
Nash connected with Randall Miller, Ph.D., professor emeritus of history at St. Joe’s, and they co-wrote an op-ed in the Philadelphia Inquirer that argued the house offered a learning opportunity to understand the role of slavery in the early republic.
Miller said in the earliest days of Washington’s presidency, image and reputation were crucial. The young government, with Washington at its helm, needed an aura about it that people would respect.
“[They] had to, in effect, have a kind of presentation in the house, in the place settings at dinner and all these kinds of things were part of this, creating a sense of respect and even mystique about it that
people would respect,” Miller said. “That was made possible by enslaved people.”
The burgeoning discourse in 2002 around the enslaved people in Washington’s home caught Coard’s eye, leading to ATAC’s creation. Coard said one of ATAC’s earliest moves was to send a letter to every Black elected official based in Philadelphia.
“The letter essentially said, ‘Hey, we’re ATAC … We just found out that George Washington enslaved Black people at [the President’s House],” Coard said. “Many of us knew that he had 316 [enslaved people] at his Mount Vernon, Virginia, plantation, but we didn’t know that he had nine right here at America’s first White House. We’d like you all elected officials to do something about it.’”
Ultimately, the city and federal government funded research on the site and its later excavation. Construction on the memorial began in 2009.
In addition to co-writing the op-ed, Miller became an organizer of a group called the Ad-Hoc Historians, which did their own research on the site. Miller said the combination of historians, activists like ATAC and media attention were crucial to maintaining public interest in the story of the President’s House.
“You got journalists pounding away at it, you’ve got ATAC, especially with protests,” Miller said. “So it’s really a marriage, a welding together, a series of alliances.”
The President’s House memorial opened one year later, in 2010.
Continued activism
Since Trump’s executive order, ATAC has
increased its efforts to protect the content at the President’s House from censorship. The group has spent the last month organizing demonstrations, Zoom meetings and rallies, including a silent vigil Sept. 19 when Burgum visited Independence Mall.
Coard said he spends his time before and after work organizing and coordinating with other members of ATAC.
“As corny as that might sound, it’s truly a labor of love,” Coard said. “None of us is getting paid for this, and none of us would take any money for it.”
ATAC isn’t alone. Another organization working to preserve the President’s House in case of content removal is the Data Rescue Project, which offers an online communal folder for users to upload pictures of NPS signs in case they are changed or removed.
“The point of history is not just to tell happy stories that make some people feel good,” wrote Lynda Kellam, Ph.D., steering committee member of the Data Rescue Project, in an email to The Hawk. “It’s to help us understand how we got to this point in our nation’s story so that we can build a better future for all.”
When Coard was an undergraduate at Cheyney University of Pennsylvania and then a law student at Ohio State University, he never imagined he would dedicate nearly a quarter century of his life to defending the President’s House. But people tell him his ancestors put him through law school in order to be in the position to defend the memorial.
Given all the work Coard and ATAC have put into defending stories of Washington’s enslaved Black people over the past 23 years, Coard said the battle for the President’s house feels personal.
Yet it’s much more, he said.
“This is not a battle to tell Black history,” Coard said. “This is a battle to tell American history properly. So, it’s bigger than me, it’s bigger than ATAC, it’s bigger than any individual organization. This is America, the good, the bad and the ugly.”
Building up ‘Barb’
Tracing the history of St. Joe’s most recognizable building
LIV BIELAWSKI ’27
News Editor
For nearly 100 years, Barbelin/ Lonergan Hall’s gothic tower has perched atop Hawk Hill as a symbol of St. Joe’s. Now wrapped in scaffolding, Barbelin — affectionately known as “Barb” — is undergoing a significant renovation in its nearly century-long lifespan.
The current renovation to Barbelin’s stone and structure is phase two of four and includes roof work and repair of mortar and caulk joints, wrote Kevin Mueller, MBA ’22, senior director of construction and planning, in an email to The Hawk.
“The main reason for the renovation is to replace what is believed to be the original, almost 100-year-old slate roof,” Mueller said. “The roof is beyond its service life, and complete replacement is a proactive approach rather than temporary patches or repairs.”
To ensure the roof would match what it would have looked like when originally constructed, Mueller said the construction and planning team worked with a design professional who specializes in historic preservation. The team also consulted Carmen Croce ’71, university relations liaison and “unofficial campus historian for archived
photos and blueprints,” Mueller said.
Building Barbelin
Barbelin Hall was built in the collegiate gothic architecture style typical of the early twentieth century, which is characterized by pointed arches, crenellated parapets and sculptural elements like gargoyles, stained glass and towers, according to Croce. This style of architecture was meant to symbolize upper-class intellectual life in England, as seen in the style of universities such as Oxford and Cambridge, Croce said.
“They were trying to build a signature building,” Croce said. “It was supposed to be a premier building.”
Leaders of the old St. Joseph’s College planned the construction of Barbelin Hall for years. In September 1922, Matthew Fortier, S.J., organized a campaign to raise funding for building a new campus. The goal of $1 million was exceeded, and the funds were used to purchase the land where Barbelin Hall now stands.
Construction of the building took place between 1925 and 1927. It was built by John McShain, who “graduated from St. Joseph’s College (lower form) in 1918 and is an honorary member of the class of 1922 (upper form).” McShain later worked on iconic landmarks, including the Jefferson Memorial and the Pentagon, and helped rebuild the White House in 1948.
Barbelin Hall was constructed with Wissahickon schist, a type of rock found primarily in the greater Philadelphia region. Schist is a type of metamorphic rock, and unlike regular schist, Wissahickon schist has more mica, which is what makes certain parts of the stone “shiny” in the sunlight, Croce said.
Working with this kind of material requires specialized knowledge, and, according to Mueller, the masonry contractor for the current renovation project has “extensive experience” working with the material used in the original construction of the building.
The Jesuit behind the building
On Nov. 13 1927, the building was officially dedicated to Felix-Joseph Barbelin, S.J., the first president and founder of St. Joseph’s College in 1851, now Saint Joseph’s University. Barbelin was a pastor at St. Joseph’s Church from 1844 until his death in 1869 and was the longest serving pastor in the church’s history.
During his time at St. Joseph’s Church, Barbelin dedicated himself to helping others, most notably founding St. Joseph’s Hospital.
Lesley Carey, St. Joe’s archivist, read and digitized translated letters Barbelin wrote to his sister in France, among other records of his philanthropic work
in Philadelphia.
“He was a very accomplished person,” Carey said. “I’m profoundly moved by examples of philanthropy, and he was really a philanthropist. He cared about a number of things: about education, about hospital care, about all this stuff.”
Barbelin is not the only figure memorialized by the building. In 1933, a new annex was dedicated to John E. Lonergan, head of the John E. Lonergan Company and a friend of Albert G. Brown, S.J., who was president of Saint Joseph’s College from 1921 to 1927. An admirer of the Jesuits, Lonergan donated a large sum of money to the university, which was used to build a new addition to Barbelin Hall. The addition was dedicated to Lonergan posthumously.
The Barbelin and Lonergan renovation has been planned over four phases/years, the first of which was completed in 2024, according to Mueller, with the replacement of the Lonergan portion of the building. Work on Barbelin’s new slate roof is expected to be complete over Winter Break, with landscaping and planting planned for the spring.
Sept. 12
No incidents to report.
Sept. 13
Public Safety investigated an intoxicated person in a Hawk Hill residence hall. Medics were called.
Public Safety investigated a fire alarm where a Hawk Hill residence hall was evacuated. The cause of the activation was burnt food.
Sept. 14
No incidents to report.
Sept. 15
No incidents to report.
Sept. 16
Public Safety investigated an odor of marijuana at a Hawk Hill residence hall — Unfounded.
Public Safety investigated a fire alarm where a Hawk Hill residence hall was evacuated. The cause of the activation was burnt food.
Sept. 17
Public Safety investigated a report of flyers being removed from a Hawk Hill residence hall without the permission of the owner. The incident was referred to Community Standards.
Public Safety investigated an odor of marijuana at a Hawk Hill residence hall and reported it to Community Standards. The investigation into the odor was unfounded.
Sept. 18
No incidents to report.
Public Safety investigated a fire alarm where a Hawk Hill residence hall was evacuated. The cause of the activation was due to a water flow monitor.
Weekly message from the Office of Public Safety and Security . Mindful Nights Out: Safety with Intention Value: Discernment & Responsibility
Celebrations should be joyful, not risky. Jesuit discernment calls us to make choices that keep everyone safe. Tip: Share your location, set a meeting spot with friends and use trusted rides home.
Scaffolding covers the exterior of Barbelin Hall during ongoing renovation work on the historic campus building. The aerial image was taken by drone Sept. 13. PHOTO: DEE ALABEDE ’26/THE HAWK
The tower of Barbelin Hall wrapped in scaffolding during construction, circa 1926. PHOTO COURTESY OF ST. JOE’S ARCHIVES
The tower of Barbelin Hall.
PHOTO COURTESY OF ST. JOE’S ARCHIVES
Editorial: Forgetting the past threatens our future
Historical sites are more than just tourist destinations; they carry the responsibility of preserving history and reminding us not only of our nation’s triumphs but also its failures. In Philadelphia, the President’s House has stood as a reminder of this, sharing the story of the enslaved people who worked there during George Washington’s presidency. The house offers an account of the hypocrisy entwined with our nation’s founding ideals of equality and freedom.
The honest portrayal of history at the President’s House is now in jeopardy. Several of the site’s displays have been flagged for possible removal by Department of the Interior Secretary Doug Burgum, citing President Donald Trump’s March 27 executive order “Restoring Truth and Sanity
to American History.” At the President’s House, exhibits potentially facing removal include accounts of slavery and references to Washington’s enforcement of the Fugitive Slave Act. Though the directive claims to restore accuracy to historical sites, in practice, it sanitizes our nation’s history.
Erasing these stories betrays years of progress toward acknowledging the nation’s past. Visitors to historic sites are entitled to the entire history of the location, including both positive accounts and stories of injustice. Acknowledging uncomfortable truths of the past is crucial to improving understanding and empathy. Further, removing exhibits about slavery implies the history of enslaved people is of lesser value than the history of their oppressors.
Only by facing history in its entirety can we begin to educate future generations to recognize injustice, learn from it and pave the way towards a more equitable society. Historical education and reflection are essential in upholding democracy. We should not encourage complacency over progress and suggest that having pride in one’s nation is contingent on never being critical of it. In fact, it is the strength of our democracy that lies in its capacity for correction. By acknowledging the full truth of our past, we ensure that future generations inherit a democracy that is resilient enough to face its contradictions and grow from them.
Global politics’ daunting future
Finding light in the darkness
ANASTASIA KUNICKA ’28 Hawk Columnist
When daunting headlines make the world seem just a little smaller and more dangerous, it can be easy to start stressing and harder to tune out the influx of news. You may start asking big questions like: “When will World War III start?” or “Is North Korea going to bomb us today?”
It can be hard to focus on the good in the world. Over the past few weeks, there have been rising developments with the crisis in Gaza, Russian drone incursions into Polish airspaces and the assassination of Charlie Kirk, among other events.
Times like these remind us that politics can surround us like a thick veil we just can’t seem to take off. It can feel like the world is getting darker and there’s more violence in the world than ever. This mindset and media overload can lead to higher levels of anxiety
and depression and sparks fear among communities like our campus.
Tip: That’s exactly what the news is trying to do. By creating a herd mentality of panic, news organizations are tricking you exactly into thinking the world is ending or today’s the day World War III will start. If this is you — you are not the only one.
The seemingly never-ending news headlines about political violence, rising conflicts in different areas of the world and the darkness these events surround you with makes it easy to feel alone, isolated and afraid to ask your friends about their own political views.
26
*Section Editor, Assistant Section Editor or Team Manager
Times like these should be a reminder that you are not alone, and that the friends you have are the friends that have chosen to be there with you when circumstances become extreme. Reaching out to friends and asking their own perspectives, or even just asking to hang out, can make these “dark times” seem a little less dark, and we can begin to see the good in our world once more.
Choice in division
How Jesuit values can
MACKENCY MORENO ’26 Guest Columnist
Like many college students with free time before bed, I was recently doomscrolling on TikTok, trying to find something funny before going to sleep. I kept hearing about a gender divide within Gen Z, which led me to thinking about the divisions among our generation as a whole.
Gen Z is divided in many individual aspects of life, like the ways in which we view success and happiness or the things we prioritize. Political participation of young people has been a strong presence that has increased over the last five years. This shows there is a desire from Gen Z to have our voices heard and to resolve issues affecting our communities. However, as we continue to pull back from one another and our community, I wonder: Is our generation going to continue to separate? Can we do anything as individuals to come together?
bring us together
I then remembered the values we are living out every day at St. Joe’s. Jesuit values and Catholic social teaching are guides for how we can become one community again. Every student at St. Joe’s has heard of at least one Jesuit principle, but one that stands out in this case is solidarity: being “with and for others.”
Pope Leo XIV reflected on this principle when he stated, “Whenever God’s ‘breath’ unites our hearts and makes us view others as our brothers and sisters, differences no longer become an occasion for division and conflict but rather a shared patrimony from which we can all draw, and which sets us all on journey together, in fraternity.”
It is up to us to accept this new perspective and see each other as a community. We cannot expect for this divide to be resolved on its own. It is our own choice whether or not we want to be in community, so I encourage you to reflect on your time here at St. Joe’s and how you have (or can) make the choice toward solidarity and community.
GRAPHIC: SATINA SACKIE ’27/THE HAWK
GRAPHIC:
Climate refugees as emerging Jesuit responsibility
Upholding human dignity is not a political issue
EMMA HENDRICKSON ’26 Guest Columnist
In the Catholic church, justice is something carried out in two forms (“two feet”): One is charity on a personal level, and the other is social justice on a systemic level. In order to carry out this mission of protecting human dignity and caring for God’s creations, we, as a society, must learn to walk with both feet. This necessity, evidently, has come to the surface in the last few months regarding the United States’ aggressive immigration enforcement efforts.
One aspect that’s not often discussed in light of immigration, however, is displacement due to the climate crisis. According to the UN Refugee Agency, forced migration due to environmental degradation and loss of safe living conditions strains a region’s resources and exacerbates conflict. Moreover, the areas where climate change poses the largest threat are those where extreme poverty
and political instability are already present, despite the fact that they are likely the smallest polluters globally.
One close-by example is Central America’s Dry Corridor spanning over parts of Guatemala, El Salvador, Honduras and Nicaragua. Here, periods of prolonged drought with sudden heavy rains and increasingly frequent hurricanes have left entire communities devastated by a lack of food supply, flooding or both. Many individuals from these regions, especially Indigenous communities, have been forced to move north in search of refuge but are instead met with detention and deportation.
In the U.S., our Southern border (as well as sanctuary cities like Los Angeles and Chicago) is facing violent bombardments by Immigration and Customs Enforcement.
On the horizon, the situation is worsening.
In recent weeks, the Supreme Court has voted to give ICE officers the green light to stop anyone based on their race, language, occupation or location — a clear violation of human rights. This is a social justice issue that must be
understood in the context of the personal and the systemic. In our service “with and for others,” we must not only protect the human dignity of those undocumented but
also attack the root of the issue that leads to displacement and conflict around the world: the climate crisis.
Food insecurity is a barrier to student success
A
matter of justice
SOPHIA PALUMBO ’28 Guest Columnist
Hunger is a worldwide problem and something each and every one of us has heard about in our lives. On a college campus, someone facing food insecurity could be your dorm neighbor or another student sitting in front of you in class silently suffering. Food insecurity among college students is no longer a rarity; it is a widespread reality. But what’s the next step?
According to the U.S. Government Accountability Office, an estimated 23%
of undergraduate students (about 3.8 million) experienced food insecurity in 2020. A majority of those reported skipping meals or eating less because they “couldn’t afford enough food.”
Meanwhile, data from a National Postsecondary Student Aid Study in 2019-2020 showed that 22.6% of undergraduates reported “low or very low food security in the 30 days” prior to the survey, with another 11.9% experiencing “marginal food security.”
Colleges and universities are responding in various ways. Many campuses have opened food pantries or teamed up with national organizations, such as Swipe
Out Hunger, which operates on more than 850 campuses, providing pantry access, meal share programs and other forms of support.
There are many consequences of hunger that keep students from achieving their academic goals. Ensuring access to affordable, nutritious food is essential to giving every student a fair chance to thrive in higher education and make the most of their experience.
Hunger on college campuses is not simply a matter of empty stomachs. It is a matter of justice. When students are forced to go hungry, their ability to succeed is threatened. Ensuring access to
Pop culture to politics Fiction in defense of democracy
One of fiction’s greatest capabilities is its ability to provide us sobering pictures of our real and broken world.
Eiichiro Oda’s seminal work, “One Piece,” is a story that does just that. The main group of characters, the Straw Hats, fly a Jolly Roger flag now synonymous with resistance against the story’s authoritarian world government. In standing up for their democracies and making their voices heard, protestors across the globe have resonated with the Jolly Roger of the Straw Hats, as well as various other fictional intellectual properties. Fiction’s truth is spilling out into the fields of protest.
The Jolly Roger was first seen earlier this year in Indonesia. Ahead of the nation’s independence day, President Prabowo Subianto called for Indonesians to fly the country’s flag “wherever [they] are” in celebration of the nation’s 80th anniversary. Local truck drivers, who usually fly the
Indonesian flag, opted for the Jolly Roger’s pirate flag in protest of transportation reforms they felt overlooked working class drivers.
The flag made additional appearances earlier this month in Nepal during anti-corruption, anti-censorship and anti-state-backed violence demonstrations led by Gen Z protestors. Demonstrators protested against years of “poor governance and exploitation of state resources.” Protestors in France have also flown the Jolly Roger flag in response to austerity measures by the Macron government.
This wave of political activism is not the first time fictional intellectual properties have been used to send political messages. Hacktivist group Anonymous opted for the Guy Fawkes mask, made popular by the “V for Vendetta” novel and subsequent 2005 film, as their identity when conducting organized physical protests. In 2020, demonstrators from Thailand to Myanmar were using the three-fingered salute from the “Hunger Games” franchise in opposition to military overthrows of government in their respective nations.
People across the globe will go to great lengths for their political systems, making their voices heard if their governments fail them and standing for democracy when it is threatened. These odd but powerful
food is essential to giving every student a fair chance to build their future.
instances of demonstration show that the voices that speak in fiction can share truths that ring bare and loud in our very real political situations.
SAHR KARIMU ’26 Hawk Columnist
GRAPHIC: HANNAH PAJTIS ’26/THE HAWK
GRAPHIC: HANNAH PAJTIS ’26/THE HAWK
Recognizing AI’s true potential
Prioritizing value over automation
OLIVIA LUTZ ’26 Guest Columnist
Last week, Goldman Sachs Research announced that artificial intelligence could boost global GDP by 7% over the next 10 years — but most organizations are still thinking too small-scale about AI. While companies rush to deploy chatbots and automate routine tasks, they’re missing AI’s true transformative potential.
The real revolution isn’t about making existing processes faster or cheaper. It’s about fundamentally reimagining how businesses create value. Recent systematic analyses of AI business models show that successful companies are creating entirely new revenue streams through predictive insight services rather than simply automating existing tasks. Consider how JPMorgan Chase & Co now uses
AI to read legal documents in seconds rather than hours, freeing up lawyers’ time for more strategic work.
In education, this transformation is already evident. A comprehensive review of 146 AI studies in higher education reveals institutions are moving beyond basic digitization to predictive systems that identify students at risk of dropping out and adaptive platforms that personalize learning in real-time. Healthcare is also making advancements, with the Mayo Clinic’s AI able to predict early risk patients before traditional methods would detect problems.
The companies that will define the next decade aren’t asking, “What can AI automate?” They’re asking, “What new value can we create when human intelligence combines with artificial intelligence?” This mindset shift — from costcutting tool to value-creation catalyst — separates today’s followers from tomorrow’s leaders.
The rise of e-scooters
Convenience at a cost
CAROLINE KELLY ’26 Guest Columnist
Over the past few years, we’ve seen the rise of a new personal transportation mode: electric scooters and bikes. These battery-powered rides have proven practical for personal transportation in dense cities and suburbs, as well as college campuses. However, with their increased popularity comes the risk of dangerous accidents, especially among kids and teens.
A 2024 Harvard Health report showed that e-scooter and e-bike sales have risen rapidly since 2018. The appeal is easy to see. They’re convenient, fast, relatively affordable and allow you to break less of a sweat than traditional bikes or scooters. But as numerous studies (as well as anecdotal evidence) demonstrates, these benefits are not without cost. Reports show an increase in injuries and hospital visits that align with their increase in popularity.
While there is always some inherent risk in riding a regular bike or scooter, those risks are increased with the faster speeds of e-scooters and e-bikes. Other safety concerns include defects like battery and controller malfunctions.
This past summer alone, multiple incidents involving children and teens riding e-scooters occurred in the region, including the tragic death of a 12-year-old girl from Delaware County back in June. These incidents are not unique to the Philly area. Searching up the term “e-scooter” or “e-bike” will result in news articles from cities across the country popping up.
While e-bikes are legal to operate in the same areas as traditional bikes in Pennsylvania, e-scooters are much more complicated. For example, many e-scooters don’t have crucial road features, such as turn signals, which makes them illegal to drive on roads in Pennsylvania. However, enforcement of these laws varies widely and there are no laws
mandating universal helmet usage, which is a cause for concern and can increase chances of injury. Local townships have started enforcing e-scooter bans and
mandating helmet usage, but it remains to be seen whether they will be effective in preventing injuries and accidents, especially among children.
Cold War II has officially begun
Russia’s reckless provocations are eroding Cold War-era safeguards
JOHN PAUL HIEATT ’26
Guest Columnist
It’s time to ring the alarm bells. Fears of World War III have often been overblown, but as of late 2025, it’s seeming like an increasing possibility to the point it could break out any day now.
Due to the grinding war in Ukraine, Russia is suffering casualties for incremental gains. On top of that, fuel shortages are spreading across the country. Instead of pulling out of
Ukraine, or even accepting concessions by the United States that are conciliatory, Russia only continues to double down on its war effort.
Not only does Putin continue to relentlessly press on, he has also been flying drones and, more recently, fighter jets into NATO airspace. This coincides with the Zapad-2025 military exercises between Russia and Belarus, which involve units large enough to effectively split NATO into two parts by severing the border between Poland and Lithuania. This would simultaneously link Belarus to Russia’s Kaliningrad
exclave (similar “drills” happened right before the invasion of Ukraine a few years back).
Instead of promoting a survivalist instinct like what was seen during the Soviet period, the Russian government and media today are conditioning the Russian citizenry with nuclear rhetoric to believe they will outlast Westerners in nuclear war instead of framing nuclear war as mutually assured destruction.
We tend to defer to the realist assumption that all governments make decisions for their self-preservation. But Russia today is not the pragmatic
authoritarian bureaucracy the USSR once was. It is a personalistic dictatorship with nihilistic tendencies that is either in denial of its decay or simply doesn’t care about its long-term fate. And its primary deterrent — the U.S. — has retreated into isolationism, further emboldening Putin’s opportunism.
GRAPHIC: BLADIMIR LEMUS 26/THE HAWK
GRAPHIC: ALEXIS KAIN ’27/THE HAWK
Listen up: My five-day experiment to become a better listener
TAYLA J. EVANS ’27
Features Editor
I’m not always a good listener. If you’ve ever talked to me, chances are you’ve heard me utter, “What did you say?” or “Huh?” at least six times in one conversation. I get distracted easily and focus too strongly on what I want to say in response.
I recently watched a TED Talk where international speaker Julian Treasure gives five tips on how to listen better: silence, the mixer, savoring, listening positions and RASA. RASA stands for receive, appreciate, summarize and ask. I decided I’d follow these tips for five days to see if I could become a better listener.
Connecting with the world through silence was my first task.
For three minutes each day, I sat in silence. The first day was difficult, as finding a quiet space and attempting to “hear” silence takes a lot of effort. I sat in a seemingly abandoned hallway in the Science Center. About a minute and a half in, someone came out of one of the rooms and coughed loudly (and wetly).
The next couple of days weren’t much better. I decided to do it right when I woke up, before my roommates were awake and making noise. I immediately fell back asleep.
The next tip was finding different noise channels, what Treasure calls the mixer, which was easier. On the first day, outside the Starbucks in Hawks’ Landing, I pinpointed seven different channels: birds chirping, people talking, a bus turning, the walkway beeping, cars turning and running over grates, cars going along City Avenue and someone typing. I repeated this twice daily and discovered the world is full of noise I’d been missing.
The third tip was to savor mundane sounds. Instead of walking around campus with my clunky, noise-cancelling headphones on, I kept my ears uncovered. I noticed the wind shifting through the
trees, the hum of a microwave and the morning chirping of the birds. Even in the most common of noises, there is beauty, I realized.
Tip number four was to change listening positions, which I’d already been doing.
Joseph McCleery, Ph.D., associate professor of psychology and executive director of academic programs for the Kinney Center for Autism Education and Support, said many components go into active listening, like paying attention to the person you’re talking to. McCleery also noted that to actively listen, you have to notice someone’s emotional state and the cues they give.
“A lot of times, when we’re interacting with someone and talking with them, in order to reflectively listen, we actually have to look away from them sometimes,” McCleery said.
Active listening doesn’t look the same for everyone, nor is everyone able to switch their attention in the same way. For example, autistic people may not use the same visual rhythm of looking at conversation partners neurotypical people use, McCleery said.
The final tip is the most important one: RASA.
On the first try, I noticed it’s a little awkward. I listened to my roommate telling a story and gave her my full, audible attention. I’d say “Mhmm,” “Oh” and “Yeah?”
Elaine Shenk, Ph.D., professor of Spanish and chair of the languages and linguistics department, describes this as backchanneling. However, this is not always an indicator of good listening, according to Shenk. Some people prefer silence and attention rather than small, appreciative noises.
“You might be looking for that in an active listener,” Shenk said. “But for other people, they might feel that that’s interrupting. So, it’s very culturally connected.”
CROSSWORD: Sharks
BRENNAN DILLENBECK ’28
Hawk Staff
my roommate finished her story, I summarized her story and followed with some questions. She seemed to have appreciated it.
Tinamarie Stolz, M.A. ’24, assistant director of Campus Ministry, is known for her listening skills in pastoral care, where she meets with students to discuss any spiritual problems they may be having. She said part of listening well is asking good questions.
“I know I’m being a good listener when my questions are good,” Stolz said. “Those two things go together because you can only ask people really good questions if you’re really listening to what they’re saying.” McCleery noted if you enter a
conversation with an idea in mind of what the other person will say, you won’t really hear them.
“The active listening part is letting them get out all of their ideas without making too many assumptions — not just interrupting them but also giving up on the possibility of learning more about them or their perspective,” McCleery said. “Even if you’re not cutting them off, you’ve cut yourself off to that kind of level of conversation.”
After a week of active listening, I realized to listen to someone, you have to really hear what they’re saying. The world is full of noise. Tune some of it out and focus on the present. There are millions of conversations worth having.
Across
2. A favorite snack of bonnetheads and other small sharks.
4. The negative emotion triggered by many when they see a shark.
6. A shark known for using its tail as a weapon.
8. If this happens to you once, you might be twice shy.
9. A small shark that sounds like it might make a good meringue tart.
Down
1. The only whale known to actively prey on the great white shark.
3. “____-and-switch.”
4. A sign you might be swimming in shark-filled waters.
5. The name of the shark from both “Jaws” and “Finding Nemo.”
7. The reversed “head” of this tool-shaped shark.
8. A particularly aggressive shark known for its frequent forays into freshwater environments.
After
Tayla J. Evans ’27 tries a five-day experiment to learn how to become a better listener.
PHOTO: SAHR KARIMU ’26/THE HAWK
West African grill serves culture, cuisine and community
‘It brings together a sense of harmony in this world that we don’t always see’
BRYAN BALMORES-JUMARANG ’27
Features Reporter
When entering Suya Suya West African Grill, customers are greeted with Nigerian music and the smell of blended spices traditionally found in West Africa.
Suya is a type of grilled meat that is primarily served on the streets of Nigeria. What makes suya unique is the peanut dry rub seasoning that is roasted and coated on the meat — whether it be chicken, steak or shrimp.
To owner Dera Nd-Ezuma, the food is a reminder of his home.
“Suya is more like a treat back home,” Dera Nd-Ezuma said. “It’s like, your dad goes to work, he has a good day at work, or at the end of the week, he just wants to do something nice for the family, he comes back home with suya. So, it was more of an excitement, more of a treat.”
Four years ago, Dera Nd-Ezuma opened his first Suya Suya restaurant at Northern Liberties at 400 Fairmount Ave.
Dera Nd-Ezuma opened Suya Suya because he felt there was a misrepresentation of Nigerian culture and an overall lack of local Nigerian restaurants. To find African food, he had to “make a trip.”
“Why do we locate our restaurant in places where only specific people can get to?” Dera Nd-Ezuma asked. “Why don’t you just put it out there for everyone … Why don’t you just locate your restaurant and put it in places where anyone and everyone can just come and try it out and let them judge for themselves if they’re gonna like it or not?”
Dera Nd-Ezuma’s mission of spreading his Nigerian culture has reached students like John Danley ’27, who took notice of the restaurant through the window of his apartment in Lannon Hall last year. Ever since then, Danley has been a regular, stopping by every other week.
“It’s a consistently welcoming cultural restaurant here in the area,” Danley said. “To have something really different to widen your palate, I think it’s a welcomed addition, always.”
Suya Suya officially expanded to City Avenue in October 2024 and has become
a staple for the surrounding community.
The restaurant is located at 177 City Ave., outside of Lannon and Rashford Halls on the Hawk Hill campus.
One of the main reasons Dera Nd-Ezuma decided to expand to St. Joe’s was his biggest fans: his wife, Sarah Nd-Ezuma ’10, and her parents, who are also St. Joe’s alum.
“They’re part of the reasons why I actually went to open up a restaurant,” Dera Nd-Ezuma said. “When I cook, they were my number one fan[s]. They were so encouraging.”
Dera Nd-Ezuma said he feels most fulfilled when people come back to enjoy more of his food and his culture.
“Just having customers who come in, and then you see them come back again the same week and they just become your regulars, I can’t explain the kind of joy that brings,” Dera Nd-Ezuma said. “It just keeps you going. When you see the same people come in over and over … it goes a long way.”
Suya Suya has already made an impact on local customers along City Avenue like Femi Ade, a local second-generation Nigerian.
“My parents are not around anymore, and I feel that the food preparation here is closer to how I remember it,” Ade said. “I can prepare a lot of what they make here, but not to this degree. So, when I want the authenticity of Nigerian food, I come here.”
To Ade, suya is more than just food. It means “Nigerian.”
Sarah Nd-Ezuma believes food has a way of bringing people together and building relationships, which is integral for Dera Nd-Ezuma’s way of sharing his culture.
“For him, it literally transports him home,” Sarah Nd-Ezuma said. “It is his tie to Nigeria and to West Africa and makes him feel connected to his culture. To share that with others, it brings together a sense of harmony in this world that we don’t always see.”
Dera Nd-Ezuma’s goal to break barriers and bridge cultural gaps is integral to his work and what Suya Suya represents. Sarah Nd-Ezuma said it derives from him believing in himself and wanting to share his culture.
“I’m incredibly proud of him,”
Sarah Nd-Ezuma said. “It takes incredible confidence to bet on yourself and to bet on something that you feel really passionate about … To see that come to life is really magical.”
Hawk abroad: Two cities, two ways of living
LISBETH URENA ’27
Features Reporter
It’s always been my dream to travel the world — to switch out the Philadelphia skyline for one that predates America by hundreds of years, explore foreign cities and ancient ruins, try different foods and experience other cultures, learn a new language and make foreign friends.
After visiting Barcelona last summer, I decided I wanted to spend my study abroad experience this semester at St. Louis University-Madrid due to my love for the language and the culture. After almost a month in Madrid, I can say for certain that while I am by no means a local, I am definitely getting used to the way of life here!
Day to day
Can you believe the sun doesn’t start rising until 7:30 a.m. over here? I know! I couldn't believe it either.
A typical work day for me back home has me leaving the house at 5:40 a.m. to make my 6 a.m. shift, with the sun already on the horizon.
The reason for the sun and the clock
being at such odds has to do with where Spain is geographically aligned with the rest of the world. While Spain is aligned with the UK and Portugal, in 1940, Spain shifted to Central European Time, meaning the clock is an hour ahead of where the sun actually is.
A typical morning around here starts around 9 a.m. My earliest class starts at noon and the latest ends at 6:15, so I start my morning with the breakfast provided by my host mom.
Back home, I’d usually get a breakfast sandwich, but in Madrid, breakfast is a more lax meal, so that means a tostada or a quick pastry.
After breakfast, I leave for campus, meaning either a 30-minute uphill walk — similar to the walk from Merion Gardens, except longer and much hotter — or an 18-minute route on the EMT bus, which is the Madrid bus equivalent to the SEPTA system in the Greater Philadelphia area.
After classes, I usually have to wait about an hour or two for dinner. A typical time for dinner in Spain is around 7:30 p.m. and could go as late as midnight. When my host mom told me that my first night here, I was shocked. I could never have imagined
eating such a big meal that late. Three weeks later, however, and I’m finishing dinner at 10 p.m. It's fairly easy to adapt to the lifestyle
Community and social life
Madrid, and Spain as a whole, is huge on community and spending time together. I can spend 30 minutes to almost four hours in a café just talking with my friends without worrying about being rushed out. Meals are usually social events here, and it’s expected that after you finish your meal, you stay and relax a while.
I’ve noticed people in Madrid are more relaxed in their day-to-day lives, too. Rather than the hustle and bustle I’m used to in big cities like New York City and Philadelphia, Madrid is much more go-with-the-flow. I still haven’t gotten used to the idea of slowing down my pace and just allowing myself to enjoy my surroundings.
Adjusting to a new place is difficult, especially if you’ve lived in one city your whole life. But if you give yourself a chance to adapt and try a different culture, you’ll surprise yourself at how quickly you can take up the customs.
Dera Nd-Ezuma, founder of Suya Suya West African Grill, prepares a student steak bowl, Sept. 12. PHOTOS: SAHR KARIMU ’26/THE HAWK
Lisbeth Urena ’27 poses with a waterfall in Spain, her host country. PHOTO COURTESY OF LISBETH URENA ’27/THE HAWK
Dera Nd-Ezuma stands in front of Suya Suya West African Grill.
Pharmacy exhibition connects art with material history
TAYLA J. EVANS ’27 Features Editor
Upon entering the Marvin Samson Museum for the History of Pharmacy, dozens of colorful promotional pens arranged in sun-like circles and illuminated by bright fluorescent lights immediately catch the eye.
Artist-in-residence Teresa Cervantes, MFA, associate professor of sculpture at the University of North Carolina School of the Arts, hand selected the pens for her exhibition “Indications,” which is running until Nov. 29. The arrangement of artifacts intricately connects pharmaceutical history and art. Cervantes spoke at the Samson Museum Sept. 18, where she detailed her creative process and what led to the exhibition.
During the covid-19 pandemic, Cervantes found herself intrigued by the ritualistic nature of self-care and wellness.
“Once you start paying attention, [it] almost feels like this dance,” Cervantes said. “You have the same products you [use] every day around the same time; open
and close, put it away and scrub and wash and swallow.”
After visiting the Samson Museum in 2024 and viewing the collections, Cervantes was interested in the artistry of the pharmaceutical artifacts. Inspired by pharmaceutical marketing techniques, Cervantes created art with a multitude of mediums informed by historical research.
“I did a lot of research with the museum’s collection, in person and using the online database,” Cervantes said. “I also read a lot of essays on design since I was analyzing the [drug] packages and the marketing strategies on them.”
Cervantes connects these strategies — like the importance of color, legibility and word choice — with her art, designing a unique collection of modern objects and historical artifacts.
Renee Colbert of West Philadelphia said the description of the exhibit drew them into the museum.
“I didn’t know [the museum] was here at all, and this was a really beautiful introduction into the space,” Colbert said. “I was curious about what the artist was
sharing through her work.”
Colbert found themself empowered by the exhibition. They felt it invited people to reflect on their ability to take back their own health and wellness.
Part of the collection features the medicine cabinets of St. Joe’s staff, faculty and students in a community artwork series. Volunteers allowed Cervantes to view their medicine cabinets and include a piece of her “altered product packaging” series and subsequently recreate the cabinet using various artistic mediums, including sculpture and pastels.
Cervantes said her favorite part about the experience has been integrating her craft with the complex history of pharmacy tradition. Finding “ways to engage with history and the past with [her] current work” expanded her understanding of her own art.
Cervantes felt she had been changed by this exhibit. Before, her work was politically sharp. This exhibit, she said, challenges that.
“I think with this exhibition, instead of looking for a hard line, as a person and as an artist, I’m more trying to hold complexity and finding that more useful and fruitful
Owen Cooper and ‘Adolescence’
At just 15 years old, Owen Cooper made history as the youngest-ever male Emmy Award winner, taking home the prize for Outstanding Supporting Actor in a Limited or Anthology Series or Movie for his role in the Netflix drama, “Adolescence.”
The four-part mini-series highlights Cooper’s remarkable talent and skills, with each episode filmed in one continuous take. The series swept the 2025 Emmys, winning a total of eight of its 13 nominations.
Cooper shared in his acceptance speech that “if you listen and you focus and you step out of your comfort zone, you can achieve anything in life.”
With his first role already earning him an Emmy, Cooper’s acting career looks like it has a long, successful road ahead.
“Adolescence”
Released in March, “Adolescence” is about a 13-year-old boy named Jamie Miller (Owen Cooper) who has been accused
of stabbing his classmate, Katie (Emilia Holliday), to death. The series explores the chaos Jamie and his family are navigating. For Jamie, the chaos is not just from the accusation itself but also the isolation he feels from his community, scared to tell the truth behind it all. Meanwhile, Jamie’s family confronts judgment from their community and faces the chance of losing their son to the legal system.
The series’ exploration of misogyny and toxic masculinity reveals how pressing these issues are for younger generations of men. The series dives into how online pressure and social expectations, such as the expectation for boys to be tough and unemotional, can lead to violence.
Impact on youth
Creators Stephen Graham and Jack Thorne wanted to send a strong message to those watching and spark meaningful conversations. Graham said he wished to bring up the influence of social media on young male rage, and Thorne said he wanted the series to be shown in schools and to Parliament.
Thorne stressed that he believed
than a hard line,” Cervantes said.
Emma Gunuey-Marrs, assistant curator and collection manager for the Marvin Samson Museum for the History of Pharmacy, said the exhibit presents viewers with a new way of interacting with historical objects.
“I think often we think about material history and art collections as something static, as something untouchable,” Gunuey-Marrs said. “What I see this show doing in breaking that line between what’s old, what’s new, what’s art, what’s history, is that it really offers the collection to us as a resource for today.”
young male rage was getting worse and that these issues need to be addressed. He also expressed how, in order to understand the actions of Jamie, it is necessary to understand the pressures that led him to do what he did.
Both Graham and Thorne strongly
expressed that this story is ultimately “about parents that didn’t see him, a school system that let him down and the ideas that he consumed.”
OLIVIA GASPARRO ’27
Features Columnist
GRAPHIC: CARA SANTILLI ’24, M.A. ’26/THE HAWK
Artist Teresa Cervantes, MFA, associate professor of sculpture at the University of North Carolina School of the Arts, presents a slideshow of her artwork at the Marvin Samson Museum for the History of Pharmacy Sept. 18.
PHOTO: DEE ALABEDE ’26/THE HAWK
Teresa Cervantes’, MFA, favorite work in the exhibition repurposes pharmaceutical-branded pens as an artistic medium, drawing attention to the intersections of marketing, health and consumer culture.
PHOTO: EMILY SCHEIDECKER ’27/THE HAWK
From UPenn to Hawk Hill
A look into Steve Donahue’s coaching history
NICOLE FRANZ ’27 Guest Columnist
The St. Joe’s men’s basketball team has appointed Steve Donahue as their new head coach following the recent resignation of Billy Lange Sept. 10. The news came as a shock to the St. Joe’s community as Lange accepted a player development position with the New York Knicks just two months prior to the start of the 2025-26 season. This will be Lange’s second career involvement with an NBA team. He was an assistant coach with the Philadelphia 76ers from 2013-2019 before accepting a head coaching role at Hawk Hill in March 2019.
Lange’s six-year tenure with the Hawks resulted in an overall record of 81-104, back-to-back Big 5 Championship titles and the production of pro-talents like 2025 NBA draftee Rasheer Fleming and the program’s all-time leading scorer Erik Reynolds II (2,175).
Donahue originally joined the men’s basketball coaching staff as an associate head coach to Lange May 13. Donahue, now the 16th head coach in program history, has over three decades of Division I experience under his belt,
including head coaching stints with Cornell University (2000-2010), Boston College (2010-2014) and University of Pennsylvania (2014-2025). Donahue led Cornell to three straight NCAA tournament appearances spanning his last few seasons with The Big Red, even making it as far as the Sweet Sixteen in 2010. Penn also made an appearance in the NCAA tournament under Donahue’s leadership eight years later. The 2018 Ivy League Coach of the Year had an overall record of 131-130 across his 10-year residency with the Big 5 rival.
According to NCAA transfer rules, each player on the St. Joe’s roster was granted a 30-day transfer portal window effective the day of Lange’s departure. The deadline for players to make a final decision in regards to where they want to play is Oct. 10, which is about three weeks prior to the first game of the regular season. The roster has remained unchanged two weeks following the shift in the head coach position.
GRAPHIC: JORDAN SHARER ’25/THE HAWK
New men’s basketball head coach Steve Donahue speaks at his introductory press conference Sept. 11.
PHOTO COURTESY OF SJU ATHLETICS
Best places to watch the Phillies playoffs
TESS MARGIS ’26
Assistant Sports Editor
Red October is back for the fourth year in a row, and fans will soon be packing restaurants and bars throughout Philadelphia to watch the Phillies push for a championship. While I can’t promise a parade (or even a National League Division Series win), I can recommend a few spots to hang out — or stress out — while you watch the game. Locations without a “21+” marker serve alcohol but also serve food during the day hours.
Hawk & Barrel
2481 N 54th St., Philadelphia, PA 19131
Hawk & Barrel is a new edition to St. Joe’s this semester and is within walking distance for students who live on and around the Hawk Hill campus. Enjoy their happy hour menu with discounted snacks and $4 beer for students 21+ while you root for the Fightin Phils!
Wicked Wolf | 21+
1214-1216 Chestnut St., Philadelphia, PA 19107
If you’re a partier, this place is for you. A lively sports bar and club, Wicked Wolf is sure to bring the energy this postseason. With two levels, 32 TVs and a 16-square-foot big screen, you won’t miss a single play. After the game, the vibe shifts from watch party to nightclub, where you can celebrate a Phillies win all night long.
Ryan’s Pub
4301 Main St., Philadelphia, PA 19127
A local favorite among St. Joe’s students, Ryan’s Pub in Manayunk is a familiar spot to catch a game. You’ll surely run into friends and classmates here, and you can cheer on the home team together.
Mifflin Tavern
1843 S 2nd St., Philadelphia, PA 19148
Mifflin Tavern is nestled on the corner of 2nd and Mifflin Street in South Philly. With a bar downstairs and a dining room on the second level, this neighborhood spot serves classic American fare and is an underrated place to catch a game.
Stateside Live! | 21+
1100 Pattison Ave., Philadelphia, PA 19148
Stateside Live! is as close to the action as you can get without being inside Citizens Bank Park. Situated in Philadelphia’s Stadium District, the recently renamed entertainment complex has a variety of restaurant venues and holds nearly 6,000 people. Keep an eye out while you’re there — the Phillies have been known to stop by after a playoff win!
GRAPHIC:
Hawks put up a fight against Louisville
A fast track to better runs
Advice to help you go the extra mile on your next run
Assistant Sports Editor
For the first time since 2020, more than 50 million people are running and jogging, according to a 2025 report from the Sports and Fitness Industry Association.
People are running everywhere — in parks, nature trails, streets, campuses or even using a treadmill in their houses. It has been proven to be effective in improving mental health treatments. A study published in August 2025 in the National Library of Medicine shows that running therapy outperforms antidepressants for physical health.
Running, with the right plan and precautions, can be a great addition to any lifestyle due to its accessibility and freedom. Here is a list of tips to get prepared for a successful run.
Running attire
Anthony Gargani, a senior on St. Joe’s men’s cross country team, started running track and field in fourth grade and said he felt drawn to the sport due to its endurance aspect. His tip to starting running is to purchase supportive and protective shoes. He recommends going to a local running store to get a free assessment to see what running shoes fit the best.
“They take care of you,” Gargani said. “They’ll see how you walk, see what kind of shoes you like … maybe you’re better in New Balances or Nike.”
Wearing cotton absorbs sweat and can make clothes feel heavy on a run.
Sabrina Paz, a sophomore on the women’s cross country team, recommends a T-shirt with athletic material and said there is no right or wrong answer when it comes to the kind of running shorts to
wear. Paz started running six years ago and has continued with the sport because of the team environment it provides.
“I enjoy running in biker shorts or Nike pros … but I know a lot of people on the team wear standard running shorts, like Dick’s brand running shorts or Nike brand running shorts,” Paz said. “Those work well, too, so I would say try it out first.”
Creating a training plan
The hardest part about running is starting, which is why Elyse Franco, assistant athletic trainer for men’s soccer and men’s and women’s track and cross country, said having a “training program is key.”
There are many online services that provide free training programs. Franco recommends Hal Higdon, or any other program that has an intentional and structured plan to help ease people into running longer distances.
When following a structured approach to running workouts, incorporating rest days is equally important. Gargani says to not be afraid of taking a rest day
“Some people, when they start out, they get this runner’s high,” Gargani said. “They do too much, too quick. It puts them back, and they have to make up all that stuff later.”
The run
Getting a warmup in before a run is a part of a good training plan.
“To raise your body temperature about one degree Celsius is enough to prevent injury on average, and that applies for most sports,” Franco said.
One way to raise body temperature is through dynamic stretching, which is a type of stretching that helps muscles and joints move in a full range of motion. As body temperature and heart beat rise
from dynamic stretching, muscles become more flexible, which helps prevent pulling a muscle. Paz recommends skipping or walking motions before a run as opposed to static stress stretching, like standing in place and touching your toes, because dynamic stretches activate the muscles used during running.
The best tip for new runners who are looking to work on building stamina and overall mileage progression is to run a tempo run, which is when you “start off at a pace that’s a little faster than your normal jog pace, and then you slowly go a little faster and faster,” according to Gargani.
Another way to describe a tempo run is an aerobic base, or a pace that is a comfortable intensity where you don’t easily become out of breath. Paz said it is important to gradually build up miles and “listen to your body.” After sustaining an aerobic base, Paz recommends starting to implement intervals.
“Once you build the aerobic base, you could throw in some workouts where you’re doing intervals,” Paz said. “So, a harder pace for half a mile to a mile, and then you back off the pace for half a mile to a mile. That
might help you build up the speed on your mileage runs as well.”
Post-run & refresh
Muscles that are used while running can get strained easily if not taken care of. Franco said iliotibial band syndrome is a common injury she has seen in beginner runners.
“[Iliotibial] band syndrome is where the tendon that’s on the outside of your thigh gets a little tight,” Franco said. “It can rub and get inflamed, and that coincides with runner’s knee, which is essentially patellofemoral pain syndrome … and that is basically just knee pain that can be due to muscle imbalances.”
Franco recommends being aware of what feels tight or hurts after a run.
“[Take] a body scan and [see] where your pain points and weak points are, like if you have really tight hip flexors or tight hamstrings or your calves or feet feel really tight after running,” Franco said. “Those might be things that you want to address more.”
Sophomore Tristan Groff up against the defender from Louisville, Sept 21.
GRAPHIC: JORDAN SHARER’25/THE HAWK
MONICA SOWINSKI ’26
Fifth-year Lanie Delmotte plays upfield against the sideline, Sept.21.
Senior Alison Buffington plays defense against Louisville attacker, Sept 21.
PHOTOS: ZACH PODOLNICK ’26/THE HAWK
JOSEPH MANCINI ’28
Sports Reporter
First-year Nat Barnicoat travels upfield into a thicket of defenders, Sept 21.