O’Connor signs off in style with NCCA Mile title and 3000m silver

As the curtain falls on a remarkable collegiate career, Ava O’Connor has delivered one final statement that captures both her competitive edge and her enduring consistency - a commanding victory in the mile at the NCAA Championships, paired with a hard-fought runner-up finish in the 3000m.

At the championships, the Mountmellick athlete captured the national title in the mile, a race that showcased her composure and tactical awareness. Controlling the pace when it mattered most, O’Connor surged at the bell and held off a strong field down the final stretch to secure the win.

She didn’t stop there. Doubling back for the 3000m 90 minutes later, O’Connor produced another impressive run, finishing second in a hard-fought contest.

Despite the quick turnaround and the physical demands of championship racing, she stayed in contention throughout and closed strongly to claim the runner-up spot, adding another accolade to her résumé.

O’Connor, who in 2020 earned a scholarship to Adams State University in Colorado, took time out of studies and spoke with the Laois Nationalist about her collegiate career, her final two races as a student and what the future holds for the impressive athlete.

Looking back, O’Connor’s college years have been defined by steady progression and resilience.

From early promise to consistent podium finishes, she has evolved into a championship-calibre athlete capable of excelling across multiple distances. It was the difficult times that defined the journey of O’Connor though.

She said: “When I look back on my collegiate career, I’m not sure there’s one single race that defines me.

“If anything, I’d probably say it’s been the moments when things weren’t going well that has shaped me the most. There were times I really doubted myself, and honestly, I’m very hard on myself. I had one of these moments before my Mile Prelims and if I’m being totally honest, I was really overwhelmed.

“I was nervous, emotional and fully aware that my NCAA career could be over if I didn’t make the final. I think learning how to push through those moments, stay consistent, and keep believing in myself is what truly defined me as a runner.

“Anyone can show up when things are going well, but I’m most proud of how I handled situations when things weren’t going so well.”

That resilience carried her through to the final and once there, she executed with composure and clarity. The plan was simple: stay calm, stay in position, and trust her strength.

What followed was a perfectly judged championship performance. With 500 meters to go, the race tightened, and danger loomed in the form of a familiar rival.

“If the race went out at a solid, honest pace, the plan was to settle in around third or fourth and rely on my strength over the last 400–500 meters.

“With about 500m to go, my competitor and friend Helen Braybrook was right on my shoulder, she has incredible 800m speed, so I knew the last 200 was going to be really tough.

“Honestly, I think I’m still processing it, you put in so many hours of training throughout the year, to only race for less than five minutes when I won, it almost doesn’t feel real.”

There was little time to celebrate. Just 90 minutes later, she was back on the track for the 3000m, chasing one final effort in an already emotional day.

Despite going into her second final in less than two hours, O’Connor was relaxed ahead of the race as her mentality shifted.

“I just had an energy gel and for some reason I had a bit of Mountain Dew. I was so thirsty after the mile and just felt like I needed something sugary and fizzy. Mentally, though, something had shifted.

“I was actually quite relaxed then going into the 3k. I had won the mile, so I was just taking it as a bonus really and trying to enjoy every last second I had within the NCAA.”

That freedom showed. Despite fatigue, she stayed in contention and battled her way to second place, closing out her collegiate career with another podium finish.

“Once that final bell rang in my head, I was thinking you better start moving, Then I could also hear my teammate Harrison absolutely roaring at me to drive my arms and kick. In that moment, the internal dialogue just clicked ‘this is it, don’t look back’ and thankfully I crossed the line in second.”

Together, the two races told the story of her career: resilience, consistency, and growth. That consistency was tested more than ever this season, not physically, but mentally and also shaped her for motivation.

“Finishing my collegiate career like this means a lot to me, if you’d seen me as a juvenile runner, you probably wouldn’t have picked me to be here. I was never the best, but I was consistent.

“I’ve really struggled with my headspace before races, and I still do. Managing that weight was often harder than the race itself to come out the other side with these performances felt almost like a sense of relief.

“When I found it hard to do it for myself, I started running for the people in my corner instead. I ran for my family and everyone back home in Ireland, and for my coaches here who never gave up on me.”

Her journey itself is a testament to long-term development. Moving to the U.S. when she was 17, she has evolved from a raw middle-distance runner into a complete, versatile athlete.

Those include national success across multiple events, alongside academic milestones in kinesiology and her ongoing MBA, evidence of growth beyond the track.

“Beyond performance, I’ve grown a lot as a person too. I completed my undergraduate degree in Kinesiology: Sport and Exercise Studies last year, and I’m currently working toward my MBA with an emphasis in Sport Management.

“If you had told my younger self who started her career running for Emo Rath Athletic Club that I’d compete at the NCAA level, earn a college degree, and be close to finishing a masters, I probably wouldn’t have believed you.”

Now, the next chapter begins as O’Connor aims for the European Seniors in August, but she remains grounded as stepping up to senior races will be huge and is looking to stay consistent for 2026.

“I’m 22 and I’ll be racing against some of the best women who could be 5–10 years older than me, but I want to keep improving and put myself in a position to compete on the international stage.

“For me, success in 2026 looks like staying healthy, being consistent, and giving myself the chance to line up at major championships.

“If the opportunity comes, I’d love to be able to pick up a sponsorship and be a full-time professional athlete.”

O’Connor started running for her local club Emo/Rath AC a young age. She went on to attended Scoil Chríost Rí, in Portlaoise while her athletic career continued with Tullamore Harriers.

In the end, her final NCAA races were not just a farewell - they were a reflection of everything she had become.