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
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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.
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!