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9 foods high in vitamin K, according to dietitians

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9 foods high in vitamin K, according to dietitians

Green or purple, Rizzo calls cabbage an “affordable, crispy veggie that adds flavor and nutrition to any meal.”Parsley delivers a jumbo dose of the nutrient, along with vitamins A and C. More than a garnish, Rizzo calls parsley a nutrient-rich, flavorful herb to season foods. Parsley can be added to soups, sauces, pesto and smoothies, too.Most U.S. diets contain adequate amounts of the nutrient, according to the National Institutes of Health. The recommended daily amount is 120 micrograms for men and 90 micrograms for women.The body needs vitamin K to support normal blood clotting, wound healing and strong bones.Vitamin K doesn’t get as much attention as nutrients like vitamin C or D, but it’s important for health and abundant in green leafy vegetables and other foods.“That’s not surprising, given that most people don’t eat the recommended amount of veggies every day,” Rizzo says.“Vitamin K plays an important role in bone metabolism and maintaining a healthy bone mass. This is really important for people to know, especially postmenopausal women who are worried about bone loss,” says registered dietitian Natalie Rizzo, nutrition editor for TODAY.com.Broccoli is part of the cruciferous family of vegetables, which contain biologically active compounds that have been studied for their potential to prevent cancer.Vitamin K also aids in the production of adenosine triphosphate, or ATP, which supplies energy to the body’s cells and muscles, she adds.But there’s conflicting information on whether people get enough vitamin K in their diet, Rizzo notes.Eating a diet high in vitamin K is linked with a lower risk of atherosclerotic cardiovascular disease, which includes heart attack and stroke, studies have found.Besides vitamin K, turnip greens are loaded with vitamin A, vitamin C and folate.If your diet is lacking in vitamin K, ahead you’ll find nine foods high in vitamin K.However some research has found only about one-third of adults eat enough of it.Like spinach, kale is rich in nutrients and low in calories. But it’s slightly higher in fiber and protein than spinach. “Kale is packed with beta-carotene and the sight-saving nutrients lutein and zeaxanthin,” registered dietitian Frances Largeman-Roth previously told TODAY.com.

Parsley

  • 1 cup fresh, 984 micrograms of vitamin K
  • 1 tablespoon fresh, 62 micrograms of vitamin K

One study calls vitamin K “a neglected player in cardiovascular health,” with researchers looking into whether vitamin K has a role in preventing the calcification of coronary arteries — the buildup of calcium that hardens and narrows them, raising heart disease risk.Registered dietitian Kristin Kirkpatrick includes it in her list of foods to add to the Mediterranean diet, noting parsley may help in reducing the risk of several cancers and has been associated with better brain health. 

Collard greens

  • 1 cup raw, 157 micrograms of vitamin K

It’s also a cruciferous vegetable, plus cabbage is high in fiber and antioxidant compounds. Enjoy it in coleslaw, kimchi or sauerkraut, or braised for a hot side dish.Cassetty puts spinach at the top of her healthiest vegetables list, praising its “impressive nutrient profile and wide-ranging health benefits.”

Brussels sprouts

  • 1 cup raw, 156 micrograms of vitamin K

Registered dietitian Keri Glassman includes this cruciferous vegetable on her list of inflammation-fighting foods to add to your diet. Brussels sprouts contain sulforaphane, an antioxidant that’s been shown to reduce levels of inflammatory compounds, she notes.“However, most people don’t have their vitamin K levels assessed during a normal blood draw because deficiencies are rare.”

Spinach

  • 1 cup raw, 145 micrograms of vitamin K

The fiber in broccoli promotes digestion and helps control appetite, she adds.You’ll get doses of calcium, potassium, iron and magnesium.“Obviously, calcium and vitamin D are incredibly important, but vitamin K factors into bone health, too.”

Turnip greens

  • 1 cup raw, 138 micrograms of vitamin K

They come with a lot of fiber and make registered dietitian Grace Derocha’s list of high-fiber vegetables with major health benefits. Turnip greens are also regularly found in soul food recipes.One of the first shots babies receive is an injection of vitamin K to prevent potentially life-threatening bleeding.

Broccoli

  • 1 cup raw, 92 micrograms of vitamin K

Registered dietitian Samantha Cassetty includes collard greens in her list of the healthiest vegetables, noting they contain antioxidants and are packed with nutrients, including 25% of the daily requirement for calcium.Eating foods with glucosinolates — the sulfur-containing compounds in broccoli — may protect cells from DNA damage, inactivate carcinogens, promote cancer cell death and have anti-inflammatory effects in the body, Rizzo notes.Symptoms of a vitamin K deficiency include bruising and bleeding problems since blood will take longer to clot, the NIH notes. If you’re taking a blood thinner, talk with your doctor before changing your diet.

Kale

  • 1 cup raw, 81 micrograms of vitamin K

Spinach can be eaten cooked or raw, and added to salads, smoothies, soups and pasta dishes.If you’re assembling a salad, the type of lettuce matters. Iceberg lettuce is significantly less nutrient-dense than other greens, dietitians say, so a better choice may be romaine or green leaf lettuce.

Lettuce

  • 1 cup of Romaine lettuce, 48 micrograms of vitamin K
  • 1 cup green leaf lettuce, 45 micrograms of vitamin K

Collard greens are also a low-carb, keto-friendly vegetable, Kirkpatrick says.They’re delicious when roasted, or seared to encourage caramelization, or raw and crunchy — try one of TODAY’s Brussels sprouts recipes.“The darker colors of the lettuce make it more of a rock star,” says Susan Campbell, a registered dietitian at the Cleveland Clinic.

Cabbage

  • 1 cup raw, 53 micrograms of vitamin K

Certain proteins prevent calcification throughout the body, and vitamin K is required for them to function, Kyla Shea, Ph.D., a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, previously told TODAY.com.Besides helping to protect the body against chronic conditions like cancer and heart disease, eating spinach and other green leafy vegetables seems to have benefits for brain health and may slow cognitive decline with aging, a study found.

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Men’s Track & Field: Stefanowicz Tops Hurdles Record at M City Classic

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MINNEAPOLIS, Minn. – The Macalester College men’s track & field team opened the 2026 indoor season at the M City Classic, hosted by the University of Minnesota on Friday. Senior Sebastian Stefanowicz (Portland, Ore./Valley Catholic) broke the school record in the 60-meter hurdles.

Stefanowicz finished fifth in the 60-meter hurdles behind three Division I athletes and an unattached runner with a time of 8.63. The performance betters the old record of 8.68, set by John Shepard ’01 in 1999. Senior Hamza Mahamud (Eden Prairie, Minn./Eden Prairie) finished seventh in 9.10. Stefanowicz also placed 12th in the 60-meter dash with a time of 7.15, which ranks sixth on Macalester’s all-time performance list.

In the 600 meters, seniors Henry Schonebaum (Faribault, Minn./Faribault) and Thomas Malecha (Faribault, Minn.) finished sixth and seventh, respectively. First year Aj Baehr (Columbia, Mo./Rock Bridge) took seventh in the 400 meters (51.18) in his first collegiate race.

In the field events, first year Alex Peters (Belle Plaine, Minn./Jordan) took fourth in the shot put with a mark of 12.55 meters (41-2.25) in his first competition as a Scot. Sophomore Ataa Mensah (St. Paul, Minn./Roseville) finished fourth in the triple jump with a leap of 12.77 meters (41-10.75), followed by first year Garner Miyagawa (Encinitas, Calif./San Dieguito Academy) in fifth with a mark of 12.26 (40-2.75).

Macalester resumes competition in January by hosting the Vanessa Seljeskog Classic on Jan. 24 in the Leonard Center Fieldhouse.

Click here for results.

 



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Tigers Win Seven Events at Birmingham Icebreaker

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BIRMINGHAM, Ala. – Memphis track and field opened its 2025-26 indoor season with a strong showing on Friday at the Birmingham CrossPlex, earning seven event wins—the most of any team in the field.

Gizel Clayton captured the women’s 60-meter hurdles (8.43) title for the second straight year, while Alex Bobak won the mile (4:15.97) for the first time in his career, setting a personal best in the process. Poorna Raorane also took home a victory in the shot (14.65m) put after finishing third at last year’s meet.

Courtland Noble won the 400m (48.55) making his second career victory in this event.

The Tigers recorded 10 top-five finishes, including sophomore Trinity Brown, who placed second and set a PR in the triple jump (11.91m).

Memphis athletes combined for 21 personal records, the most in a single meet since Feb. 15, 2025, at the Bulldog Open and Invite.

A full list of today’s six wins, top-five finishes and PRs can be found below. Comprehensive meet results can be found in the link above.

Tigers will be back in action in the new year, opening 2026 at the Bob Teel Invitational in Columbus, Missouri, on January 24.

Wins

Gizel Clayton, Women’s 60mH, 8.43

Alex Bobak, Men’s One Mile, 4:15.97

Poorna Raorane, Women’s Shot Put, 14.65m

Oageng Mdlela, Men’s Triple Jump, 15.16m

Kaseiana Meriweather, Women’s 200m, 24.08

Courtland Noble, Men’s 400m, 48.55

Meghan Porterfield, Women’s Weight Throw, 17.49m

Top Finishes (Top 5)

Kaseiana Meriweather, 2nd, Women’s 60m, 7.49

Destiny Jenkins, 4th, Women’s 60m, 7.55

Jazmyn James, 2nd, Women’s Shot Put, 13.88m

Meghan Porterfield, 3rd, Women’s Shot Put, 13.30m

Jean Yves Thiemble Marco, 3rd, Men’s Long Jump, 7.20m

Kouto Anyika, 4th, Men’s 300m, 33.95

Alexandra Allen, 2nd, Women’s 400m, 56.61

Judy Elful, 3rd, Women’s 400m, 56.95

Lilith Stenger, 2nd, Women’s High Jump, 1.60m

Trinity Brown, 2nd, Women’s Triple Jump, 11.91m

Tristian Robinson, 2nd, Men’s Weight Throw, 17.55m

Natalie Albert, 2nd, Women’s Weight Throw, 17.21m

Dajuan Montague, 2nd, Men’s High Jump, 2.10m

PRs

Elizabeth Markwell, Women’s 3000m, 11:10.48

Brooke Doyle, Women’s 3000m, 11:44.71

Jackson Turner, Men’s 3000m, 9:03.57

Jay Prettyman, Men’s 3000m, 9:12.56

Jagger Noel, Men’s 3000m, 9:19.46

Kaseiana Meriweather, Women’s 60m, 7.49

Destiny Jenkins, Women’s 60m, 7.55

Alex Bobak, Men’s One Mile, 4:15.97

Urko Extebeste, Men’s One Mile, 4:28.33

Resse Martin, Women’s 1000m, 3:10.96

Shantel Reed, Women’s 300m, 42.22

Kouto Anyika, Men’s 300m, 33.95

Bryson Wilson, Men’s 300m, 34.47

Jonathan Bunch Jr., Men’s 300m, 36.70

Alexandra Allen, Women’s 400m, 56.61

Lilith Stenger, Women’s High Jump, 1.60m

Trinity Brown, Women’s Triple Jump, 11.91m

Tristian Robinson, Men’s Weight Throw, 17.55m

Amri White, Men’s Weight Throw, 15.70m

Zion Smith, Women’s Long Jump, 5.15m

Dajuan Montague, Men’s High Jump, 2.10m

How to follow the Tigers: For complete information on Memphis Tiger Cross Country and Track & Field, visit www.GoTigersGo.com and follow the team’s social media channels on Twitter, Instagram and Facebook.

 





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Liston Breaks 5K School Record, Track & Field Starts Indoor Season Strong

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MINNEAPOLIS, Minn. – In their first meet in 195 days, the men’s and women’s track and field teams started strong at the MSU Chuck Peterson Open and M City Classic, with Molly Liston setting a school record in the 5000-meter and multiple top-five finishes against Division I, II, and III opponents at the M City Classic. 

Head Coach Aaron Lund elected to send Liston to the Chuck Peterson Open, hosted by MSU-Mankato, with the goal of setting the school record in the 5000m, fresh off of a cross country season where she finished 41st at the NCAA Championships, just one spot away from All-American honors. It was clear that the heartbreak in Spartansburg, South Carolina fueled Liston, who crushed the previous school record of 17:30.02, set in 2006 by Kourtney Joyce, with a time of 17:11.07. The Richfield native maintained record-setting pace throughout the race, running 1000m times of 3:24.98, 3:25.29, 3:27.42, 3:29.41, and 3:23.97 to break the record. 

The other nine women for Gustavus traveled to Minneapolis to compete at the M City Classic, hosted by the University of Minnesota. Maddox Lee competed in the pentathlon for the Gusties, scoring 2455 to finish 16th, including tying a personal record in the high jump, clearing 1.44m. On the track, McKenzie Luetmer set her personal record with a time of 8.22 in the 60-meter, as the only person who ran the race for Gustavus. In the 60-meter hurdles, three Gusties advanced to the finals after qualifying in the prelims. In the finals, all three Gustavus women ran faster times than their prelim times, where sophomore Kayla Kajer set a personal record with a time of 9.64, first-year Sophia Vogel ran a time of 9.72, and sophomore Emily Podulke finished just a second slower with a time of 9.73 to finish sixth, seventh, and eighth, respectively. Sophomore Teagan Stark was the only entrant for the Gustie women in the 400-meter, running a time of 1:05.26 to finish third in the event and classmate Ella Kienitz was the only entrant in the 600-meter, crossing the finish line in a time of 1:47.79. Two Gustavus women ran in the 300-meter, with Lauren Rocheford finishing in 11th with a time of 45.13 and Podulke with a time of 46.55. Luetmer and Vogel competed in the 200-meter, completing in times of 27.53 and 28.64 respectively. In the field, first-year Kaylee Hawks and Kajer both reached heights of 1.55m, good for second at the M City Classic.  

On the men’s side, first-year Amos Anderson started the season for the Gusties, running in the 60-meter prelims, placing 36th with a time of 7.71. In the 400-meter, first-year Luke Scheel led the Gustavus contingent with a time of 52.00 to finish 10th place, followed by Cohen Stursa with a time of 52.67 and Reese Blondin with a time of 53.77. Stursa was also the only entry in the 200-meter for the Gusties, finishing in a time of 24.17 for 19th. In the field, two Gusties competed in the long jump, Ben Wynia and Logan Sandmeyer. Wynia jumped a 6.07m mark, good for ninth place and Sandmeyer leaped to a 5.91m mark, finishing 10th. Three entrants competed in the pole vault, led by first-year Anderson and sophomore Alex Palmer, both vaulting over heights of 3.90m, with senior Joe Ream just behind them with a height of 3.75m. 

Gustavus track and field takes a few weeks off now, getting back to competition on January 17th, when the team competes at the Ole Opener, hosted by St. Olaf in Northfield. 

 


 





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Mens track & field kick start their indoor season at SDSU

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BROOKINGS, S.D. — The Jimmie men opened their indoor season with a strong first showing, posting competitive marks across sprint, distance, jump, and throw events.

Avery Ligon placed 20th in the 60 meter with a time of 7.17.

Xander Rath placed 35th in the 60 meter with a time of 7.43.

Conrad P. Baard placed 30th in the 200 meter with a time of 24.04, and 16th in the 400 meter with a time of 57.18.

Andrew Rexin placed 35th in the 200 meter with a time of 24.85, and 18th in the 400 meter with a time of 59.02.

Cael Church placed 15th in the 300 meter with a time of 37.43, and 12th in the 600 meter with a time of 1:26.90.

Clark Lortscher placed 5th in the 3000 meter with a PR of 8:57.81.

Cole Campbell placed 7th in the 3000 meter with a PR of 9:01.75.

Noah Sayler placed 10th in the 3000 meter with a PR of 9:16.42.

Aaron Devine placed 12th in the 3000 meter with a time of 9:19.37.

Lucas Dahl placed 13th in the 3000 meter with a PR of 9:20.35.

Braeden Kinzler placed 14th in the 3000 meter with a time of 9:22.51.

Payton Mukkada placed 15th in the 3000 meter with a time of 9:22.69.

Gavyn Graham placed 18th in the 3000 meter with a time of 9:37.02.

Adam Sobolik placed 19th in the 3000 meter with a time of 9:38.14.

Landon Thompson placed 20th in the 3000 meter with a time of 9:47.66.

Samuel Sampers placed 21st in the 3000 meter with a time of 9:50.89.

Kadin Marshall placed 24th in the 3000 meter with a time of 9:59.83.

Liam Pospisil placed 25th in the 3000 meter with a PR of 10:26.49.

Ethan Duval placed 3rd in the High Jump at 2.00m (6’6.75″), a PR.

Riley Johnson placed 10th in the High Jump at 1.80m (5’10.75″).

Trevor Waldo placed 17th in the Long Jump at 6.02m (19’9″).

Jayden Bittner placed 20th in the Long Jump at 5.75m (18’10.5″).

Brady Crabtree placed 14th in Pole Vault at 4.25m (13’11.25″), a PR.

Evan Schmit placed 11th in Shot Put at 14.59m (47’10.5″) and 20th in Weight Throw at 13.88m (45’6.5″), a PR.

Jobe Rystedt placed 16th in Shot Put at 13.56m (44’6″) and 26th in Weight Throw at 12.11m (39’8.75″).

WHATS NEXT?

The Jimmies return to action on Thursday, 11 December, competing at the Dakota Alumni Classic hosted by NDSU in Fargo, N.D.

 



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Miami Announces 2026 Schedule – University of Miami Athletics

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CORAL GABLES, Fla. – The University of Miami track and field program announced its highly competitive 2026 indoor and outdoor schedules Friday, highlighted by three home meets at Cobb Stadium.

The Hurricanes open the season Jan. 16 in Gainesville, Fla., at the Jimmy Carnes Invitational before traveling to Fayetteville, Ark., for the Razorback Invitational on Jan. 30–31. The regular season continues at the Tiger Paw Invitational in Clemson, S.C., on Feb. 13–14.

The ACC Indoor Championships are set for Feb. 26–28 in Boston, Mass., while the NCAA Indoor Championships will be held March 13–14 in Fayetteville.

Miami opens the outdoor season at home with a pair of meets, hosting the Hurricane Invitational on March 20–21 and the Hurricane Collegiate Invitational on March 27–28.

The Hurricanes return to Gainesville for the Florida Relays on April 3–4 before hosting their final home meet of the season, the Hurricane Alumni Invitational, on April 10–11.

Miami then heads back to Gainesville for the Tom Jones Memorial on April 17–18 prior to competing at the historic Penn Relays in Philadelphia, Pa., from April 23–25. The Hurricanes close the regular season at the UNF East Coast Relays in Jacksonville, Fla., on May 1–2.

Louisville, Ky., will host the ACC Outdoor Championships from May 14–16, while the NCAA East Prelims are set for May 27–30 in Lexington, Ky.

The 2026 season concludes at the NCAA Outdoor Championships in Eugene, Ore., from June 10–13.





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Track & Field Opens Campaign with Strong Showing at HBCU & Ivy Challenge

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CAMBRIDGE, Mass. – Harvard opened the 2025-26 track & field season on home turf, as the Crimson orchestrated wins in seven events at the fifth annual HBCU & Ivy Challenge.

A two-time All-Ivy League selection in the women’s weight throw and the 2024 Ivy League champion in the event, junior Emilia Kolokotroni started the day with a fantastic showing at Gordon Indoor Track, winning the women’s weight throw after posting a 19.10m (62’8″).

Harvard found more success in the field events, as first-year Jillene Wetteland earned a win in her collegiate debut after clearing 1.69m (5’6.5″) in the women’s high jump, as sophomore Tyler Glover finished in first in the women’s shot put after logging a throw of 15.42m (50’7.25″).

The Ancient Eight’s defending women’s pole vault champion in indoor competition, sophomore Ella McRitchie started the year with a win in the women’s pole vault after clearing 4.10m (13’5.25″).

On the track, a pair of seniors started the season with stellar performances on the straightaway. The 2025 Ivy League champion in the women’s 60 hurdles, senior Fabiola Belibi finished in first place in the women’s 60 hurdles at the HBCU & Ivy Challenge after posting a time of 8.50 in the final. One of Harvard’s team captains, senior Jonas Clarke kicked-off his final collegiate season with the Crimson with a win, finishing in first in the men’s 60m after crossing the finish line in 6.85.

Harvard’s men’s 4x440y relay team of sophomore Harlow Tong, first-year Hudson McGough, sophomore Brayden Chavez and first-year Oliver Parker ended the day on a high note, winning the event after combining for a time of 3:18.44.

In the team standings, the women’s squad took second with 82 points, while the men finished in fourth with 54 points.

HARVARD HIGHLIGHTS:

  • Harvard started on the front foot in the throws cage, capturing the top two spots in the women’s weight throw. A two-time All-Ivy League selection and 2024 Ivy League champion in the women’s weight throw, Kolokotroni finished atop the podium with a throw of 19.10m (62’8″). Senior Michaela Denson finished in second to start her final track & field campaign with the Crimson, doing so with a throw of 18.19m (59’8.25″).
  • A Crimson debutant picked up a win in the women’s high jump, as Wetteland took first after clearing 1.69m (5’6.5″). Junior Lilly Hodge also placed fourth in the event after leaping past 1.60m (5’3″).
  • The Crimson orchestrated a promising effort in the men’s high jump, with two Harvard student-athletes finishing in the top five. First-year Joachim Johnson finished in third in his collegiate debut after clearing 2.04m (6’8.25″), a mark that is tied for 10th all-time in school history. Senior and team captain Daire Mahon finished in fourth place after clearing a personal-best 1.98m (6’6″).
  • The track action started with a scoring effort in the men’s 600m, as first-year Hudson McGough added to Harvard’s total with a third place finish after crossing the finish line in 1:21.29.
  • Back in the throws cage, another Crimson first-year scored in his Harvard debut, as first-year Daniel Ye finished in second in the men’s weight throw with an attempt of 17.69m (58′.5″).
  • Harvard continued producing wins in the throws, as Glover started her second collegiate campaign with authority, winning the women’s shot put with a mark of 15.42m (50’7.25″). Glover’s throw from the HBCU & Ivy Challenge ranks third all-time in school history.
  • The men’s side of the shot put saw two Crimson compete, as junior Isaac Delaney finished in third with a throw of 16.45m (53’11.75″).
  • The straightaway finals started with a top five showing in the men’s 60 hurdles, as junior Simon Weiser placed in fifth with a time of 8.16.
  • Wins arrived for Crimson seniors in both the women’s 60 hurdles and the men’s 60m. The Ivy League’s defending women’s 60 hurdles champion, Belibi kicked off her final collegiate season with a win in the event, posting a time of 8.50 to capture first place. In the men’s 60m, Clarke, one of Harvard’s team captains, outlasted the field to take first place with a time of 6.85.
  • The women’s 60m final saw sophomore Ella Cooper clock a personal-best time of 7.59, taking fourth place in the process.
  • McRitchie, another returning Ivy League champion, started the 2025-26 with a first place finish in the women’s pole vault, doing so after clearing 4.10m (13’5.25″). Hodge finished in second, as she also cleared 4.10m.
  • The Crimson’s women’s 4x440y relay team of sophomore Abigail Dennis, sophomore Saige Forbes, Cooper and sophomore Kaelin Creagh took second after clocking a 3:56.07.
  • On the men’s side of the 4x440y relay, Tong, McGough, Chavez and Parker combined for a time of 3:18.44 to earn the win.

UP NEXT:

The Crimson conclude the opening weekend of the 2025-26 track & field season with two meets tomorrow, as Harvard will host the Harvard Classic at Gordon Indoor Track and will also feature at the Sharon Colyear-Danville Season Opener at Boston University’s Track & Tennis Center.

For complete coverage of Harvard Track & Field, follow us on Twitter (@HarvardTFXC) and Instagram (@harvardtfxc).

 





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