Great Hurdlers I Have Coached

Anu Frempong
AC Reynolds HS

(A.C. Reynolds HS, Asheville Lightning)
Conference & County Champions   Hall of Fame
  Gold Medalist, 2013 French Broad Middle School Conference Champion, 55M Hurdles
     Gold Medalist, 2015 Reindeer Games,  55M Hurdles
     Gold Medalist, 2016 Reindeer Games,  55M Hurdles
     Gold Medalist, 2017 Reindeer Games,  55M Hurdles
     Gold Medalist, 2017 Reindeer Games, 55M Hurdles
     Gold Medalist, 2016 WNC Polar Bear Championship,  55M Hurdles
     Gold Medalist, 2016 Buncombe County Championship, 300M Hurdles
     Gold Medalist, 2016 MAC Conference Championship,  300M Hurdles
     Gold Medalist, 2017 MAC Conference Championship,  300M Hurdles
 Silver Medalist, 2014 WNC Polar Bear Championship, 55M Hurdles
     Silver Medalist, 2014 Buncombe County Championship, 300M Hurdles
     Silver Medalist, 2014 MAC Conference Championship, 300M Hurdles
     Silver Medalist, 2015 MAC Conference Championship, 300M Hurdles
     Silver Medalist, 2016 Buncombe County Championship, 100M Hurdles
     Silver Medalist, 2016 MAC Conference Championship, 100M Hurdles
     Silver Medalist, 2016 3A Western Regional Championship, 100M Hurdles
     Silver Medalist, 2017 Buncombe County Championship, 100M Hurdles
 Bronze Medalist, 2014 Buncombe County Championship, 100M Hurdles
     Bronze Medalist, 2014 MAC Conference Championship, 100M Hurdles
     Bronze Medalist, 2015 Buncombe County Championship, 100M Hurdles
     Bronze Medalist, 2015 Buncombe County Championship, 300M Hurdles
     Bronze Medalist, 2015 3A West Regional Championship, 300M Hurdles
     Bronze Medalist, 2016 3A West Regional Championship, 300M Hurdles
     Bronze Medalist, 2017 MAC Conference, 100M Hurdles
7th place, 2014 Blue Ridge Classic, 300M Hurdles
     8th place, 2014 Blue Ridge Classic, 100M Hurdles
     7th place, 2014 Tri-Cities Classic, 300M Hurdles
     6th place, 2014 3A Western Regional Championship, 100M Hurdles
     4th place, 2014 3A Western Regional Championship, 300M Hurdles
     8th place, 2014 NC Junior Olympics State Championship, 400M Hurdles
     6th place, 2014 NC Junior Olympics State Championship, 100M Hurdles
     4th place, 2015 3A West Regional Championship, 100M Hurdles
     3rd place, 2017 WNC Polar Bear Championship, 55M Hurdles
     5th place, 2017 3A NC Indoor State Championship, 55M Hurdles
 Member of AC Reynolds 2014 Championship Shuttle Hurdle Relay Team (Williams, Coles, Frempong, Richardson)
Member of AC Reynolds 2014 Championship Shuttle Hurdle Relay Team (Ray, Coles, Frempong, Richardson)
2014 4A State Meet Qualifier in 300M Hurdles
2015, 2016, 2017 3A Indoor State Meet Qualifier in 55M Hurdles
2014, 2015, 2016 Asheville Citizen Times Honorable Mention All WNC Track Team -Hurdles
2017 Asheville Citizen Times All WNC Track Team -Hurdles
2016 All-Conference Track and Field Team
2017 All-WNC Indoor Track Team
2017 AC Reynolds HS Hall of Fame Female Athlete of the Year Award

 
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 All-State

Note About Times: *indicates that a race was timed using F.A.T. (Fully Automatic Timing). All others are hand held, and should be considered less accurate. True PR's (Personal Records) can only be established with automatic timing.

Personal Records

55M H (30") 9.34
55M H (33") 8.73
60M H (33")  
100M H (30") 17.75*
100M H (33") 15.86*
200M H (30") 31.09
300M H 47.83*
400M H 73.81*
300M Dash 45.58*

55 M Hurdles (33")

YEAR GR TIME PLACE MEET
2014 9 9.95* 2 WNC Polar Bear Championships
2015 10 9.79* 6 JDL Mightly Explorers 2 Meet
    9.50 1 Reindeer Games
    9.70 2 TCR Polar Bear Meet
    9.70 3 AHS Polar Bear Meet
    9.70*   NC Indoor State Championship
2016 11 8.98 1 ACR
    9.44* 3 JDL Mighty Explorers 2 Meet
    9.34* 1 Reindeer Games
    9.64* 4 JDL Mighty Explorers 4 Meet
    9.46* 1 WNC Polar Bear Championship
    8.73 1 ACR
    9.41* 9 NC Indoor State Championship
2017 12 9.34* 2 JDL Mightly Explorers 
    9.23* 1 Reindeer Games
    9.47 2 ACR
    9.44* 3 WNC Polar Bear Championship
    9.74* 2 JDL Mightly Explorers 
    9.16* Prelim NC Indoor State Championship
    9.20* 5 NC Indoor State Championship

100 M Hurdles  -33"

YEAR GR TIME PLACE MEET
2014 9 17.50 2 ACR
    17.21 3 ACR
    17.63* Prelim Buncombe County Championship
    17.12* 3 Buncombe County Championship
    17.42* Prelim Blue Ridge Classic
    17.98* 8 Blue Ridge Classic
    17.65* Prelim Tri-Cities Classic
    17.15 3 ACR
    17.29* 3 MAC Conference
    17.05* Prelim 3A Western Regional Championship
    17.03* 6 3A Western Regional Championship
    17.00* Prelim NC JO State Meet
    17.89* 8 NC JO State Meet
2015 10 17.42 2 TCR
    17.14* 3 Buncombe County Championship
    16.40* Prelim Blue Ridge Classic
    16.20 1 ACR
    16.44 1 ACR
    16.53* Prelim 3A Western Regional Championship
    16.40* 4 3A Western Regional Championship
    16.42* 9 3A State Championship
2016 11 16.56 1 TCR
    16.98* 2 Buncombe County Championship
    16.83* 10 Blue Ridge Classic
    16.44* 2 MAC Conference Championship
    16.10* Prelim 3A Western Regional Championship
    15.86* 2 3A Western Regional Championship
    Fell   3A State Championship
2017 12 15.90 1 ACR
    16.85* 2 Buncombe County Championship
    16.51* 8 Blue Ridge Classic
    16.97* 3 MAC Conference
    17.01* Prelim 3A Western Regional Championship
    16.71* 4 3A Western Regional Championship
    16.64* 10 A State Championship

300 M Hurdles 

YEAR GR TIME PLACE MEET
2014 9 53.10 2 ACR
    50.81 2 ACR
    50.57* 2 Buncombe County Championship
    50.59* Prelim Blue Ridge Classic
    52.19* 7 Blue Ridge Classic
    49.78* 7 Tri-Cities Classic
    49.12 2 ACR
    48.84* 2 MAC Conference Championship
    47.94* 4 3A Western Regional Championship
    49.67* 13 3A State Championship
2015 10 51.10 4 TCR
    51.15* 3 Buncombe County Championship
    47.83* 2 MAC Conference Championship
    48.18* 3 3A Western Regional Championship
    48.79* 10 3A State Championship
2016 11 48.63* 1 Buncombe County Championship
    50.24* 8 Blue Ridge Classic
    49.03* 1 MAC Conference
    48.90 1 ACR
    48.65* 3 3A Western Regional Championship
    50.91* 14 3A State Championship
2017 12 51.10 2 ACR
    49.16* 1 MAC Conference
    50.11* 5 3A Western Regional Championship

400 M Hurdles 

YEAR GR TIME PLACE MEET
2014 9 73.98* Prelim NC JO State Championship
    73.81* 6 NC JO State Championship

 

 

 
    

     

 

 

   

     

     

    

   

   

      

     

     

   

     

 

     

     

   

  

 

       

55 M Hurdles (30")

YEAR GR TIME PLACE MEET
2012 7 10.56 3 Cane Creek
    10.16* 1 Owen  (*Possible 50M Race)
    10.54 5 ACR
    10.80 3 Asheville
    10.59 8 French Broad Middle School Championship
2013 8 9.81 1 Cane Creek
    9.60 1 Enka
    n/t 1 TCR
    9.34 1 TCR
    9.75 1 Owen
    9.81 1 French Broad MS Conference Championship

100 M Hurdles  -30"

YEAR GR TIME PLACE MEET
2013 8 17.75* 11 NC JO State Championship

200 M Hurdles

YEAR GR TIME PLACE MEET
2013 8 31.09 1 Junior Olympics Developmental Meet
    32.44*   NC JO State Championship