A podcast interview by Rich Ryan from Reinforced Running

Recently I joined Rich Ryan and the Reinforced Running Podcast to discuss a range of topics including: a) how we can create an environment that values and respects competition first b) how to reinforce a stronger sense of self through workout design c) why we should challenge an athlete to make decisions from day 1 d) the value and application of absolute and relative speed in the middle distance and distance events e) is it the responsibility of a coach to make an athlete care more 124: Rob Hewitt - Learning How to Race Well Enjoy the podcast!

A Tidal Wave of State Meet Success for the Roos!

Charly Avril had an 8 sec course best on the day! Belmont Plateau, Philadelphia, PA-  It was  another  great day to be a Roo as the AFS XC  team continued their streak of impressive racing this past weekend at the PA Independent Schools State Meet.  The meet showcased five races starting with the freshman 3k, to the JV 5k’s, and ended with the varsity 5k championship races.    The goal of our day was to create energy on the course, inspire our teammates, and to collectively push that energy forward throughout each race.   In the end, we made it happen in a BIG way with  5 personal bests, 5 Belmont Plateau course bests, and 1 Freshman 3k win out of 12 chances .    Freshman Keith Robinson and Sky Chen set the tone for the day in the Freshman 3k inspiring a wave energy that lasted all afternoon.    Keith notched the first win of his high school career in a dominant 10:58 performance and if raced over 5,000 meters would have been an 18:15 5k.    That is a massive performance for K

Course bests, PRs, and medals mark the day for the Roos at FSL Champs

Belmont Plateau, Philadelphia, PA- The Roos had themselves a day at the FSL Championships!   Charly Avril led the charge medalling in 10th place overall with a time of 22:30.   That mark established a new Belmont Plateau PR for Charly by 1:19 while leading the girls team to a 6th place overall finish.   Mya Osborne finished 29th overall in 25:53 with a 37 second personal course best and Sam Waldman had a 1:32 personal course best finishing 34th overall.   Jane Mills and Thera Han overcame imperfect days to provide much needed depth and help the girls complete their season goal of finishing top 6 as a team in the FSL.   The boys race was just as encouraging with Von Curry pacing the Roos to a 4th place team finish in new lifetime personal best in 18:01.   Von’s finishing time bettered his previous personal best of 18:11 and his previous Belmont Plateau best of 19:07.   Dexter Zapf took some important risks on the course to finish 15th overall and set a new personal course be

Roos complete winning dual meet season versus Friends Select

The Roos continued to take big jumps forward on Spirit Day with a 15-42 win over Friends Select School. The win capped off a winning dual meet season for the boys team who finish with a 5-3 record, matching last years record from a senior heavy squad. Leading the way for the Roos was Von Curry who picked up his first win of the season with a finishing time of 18:17. Toby Avery (2nd, 19:43, season best by 30 sec), Keith Robinson (3rd, 19:48, 20 sec personal best), Justin Forbes (4th, 21:06, 2:37 course best), and Liam Merritt (4th, 21:14, 1:25 course best) completed the sweep of FSS. Other key contributors on the day included Sky Chen (1:17 course best), Loren Lei (59 second personal best), and Sean Samuels (1:07 personal best). The girls race did not feature a team score because Friends Select does not have a complete team but that did not stop the Roos from achieving big performaces. Charly Avril won the girls race with an excellent 23 second personal best in 22:05. Charly

Roos split double dual in FSL competition

Belmont Plateau, Philadelphia, PA- Dexter Zapf continued his strong season by setting a 15 second Belmont Plateau course PR to lead the Roos to victory against Shipley School with a final score of 19 to 44- overall AFS split the double dual with Shipley and Germantown Friends (49-15).   The win improved the Roos to 3-3 in dual meet competition this season.   Other key contributors in the scoring five included Noah Vinogradov (10th overall, 4:35 Belmont PR), Von Curry (11th overall), Keith Robinson (14th overall), and Toby Avery (16th overall).   The girls team, led by Charly Avril’s 5th place finish dropped a pair of dual meets to Germantown Friends (44-16) and Shipley School (37-24).   Mya Osborne (12th, 2nd fastest 5k in her career), Sam Waldman (24th overall), Jane Mills (28th overall), and Thera Han (32nd overall, 2:52 season best) rounded out the scoring for the Roos.   Overall, the Roos had 4 Belmont Plateau personal bests,1 season best, and 1 lifetime best in

AFS XC posts 2nd place showing at Council Rock Invite

Tyler State Park, Newtown, PA- The AFS Boys Cross Country team finished 2nd overall in the AA scoring at the Council Rock Invite this past weekend behind Oley Valley without top runner Von Curry.    Dexter Zapf continued his strong season to lead the Roos with a 74th place finish in a lifetime PR of 18:20.    Noah Pearce turned in a 44 second PR to close out the Roos scoring behind Noah Vinogradov (19:47), Toby Avery (20:20), and freshman Keith Robinson (20:38).    Charly Avril was the top finisher for the girls team in 59th place running the second fastest 5k of her high school career in 22:50.    Overall, 7 of 14 runners set new personal bests on the day including: Dexter Zapf (9sec PR), Noah Pearce (44 sec PR), Liam Merritt (39sec PR), Justin Forbes (58sec PR), Loren Lei (37sec PR), Sean Samuels (44sec PR), and Karim Kreidie (13sec PR).    The Roos continue FSL competition on Tuesday, September 24th at Belmont Plateau versus Germantown Friends and Shipley School.