1. Ten Reasons to Join the Track Team (2014)

• This article was shared thousands of times and read by millions. The first comment was from Dave Kerin, Chair of Men’s National Team Development, USATF, “Perfect! Thank you for this.” Without a doubt this article written for Freelap put me on the national map. 

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2. New Ideas For Old School Football Coaches (2017)

• The official beginning of football teams feeding the cats a.k.a. “Sprint-Based Football”

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3. Ten Survival Tips for Coaches (2016)

• Originally “18 Survival Tips” written for SimpliFaster, I later edited to a better read and just TEN survival tips. 

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4. 10 Common Misconceptions About Feed the Cats (2021)

• Here I answered critics who had never observed one of my practices, never reached out for clarification, and generally pontificated low-information opinions. 

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5. The Origin and Philosophical Basis of “Feed the Cats” (2017)

• Maybe the closest thing to defining Feed the Cats in a philosophical way. 

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6. Asteroids, Death, and the Evolution of a Track Coach (2022)

• It was fun to write this… 50 things I had added or dropped in the previous 25 years. ​

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7. 101 Bits of Advice From an Old Man to His Youngest Son (2018)

• Written for my son, Quinn, as he left Plainfield North and started his teaching and coaching career at Tinley Park Andrew H.S. 

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8. Divergent Thinking: Inside John O’Malley (2018)

• A tribute to an outstanding person and incredible distance coach. There are coaches who have read this multiple times. 

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9. Don Holler: The Death of a Coach (2023)

• A tribute to my father.

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10. Can Your Kid Sprint? (2017)

• This article features the son of one of my former athletes, Chad Lakatos. Clayton, age-9, never stopped sprinting. Clayton graduated in 2025 and now holds all four sprint records at Edwardsville High School (100m - 10.51, 200m - 21.32, 4x1 - 41.10, 4x2 - 1:26.34)

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11. Logistics of the 23-Second Drill (2018)

• The 23-Second Drill, created by Chris Korfist is possibly the most famous lactate workout in America… maybe the world. 

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12. Stop Doing Mindless Conditioning (2019)

• FTC teams do not do mindless conditioning. Tired is the enemy, not the goal. “Fatigue Makes Cowards of Us All” ~Vince Lombardi

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13. Ten Sprint Facts I wish Everyone Understood (2017)

• Went rabbit hunting with a buffalo gun here. I aggressively challenge the traditionalists and Neanderthals.

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14. Feed the Cats: Basketball

• I was an old-school head basketball coach from 1983 to 1991. My dad coached high school and college for 47 years (44 as a head coach). Can you feed the cats in basketball?

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15. Verified Times?

• Internal numbers are great because you standardize them. It’s very difficult to compare sprint times (flys, 40s) from one school to another. 

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16.  Second Hand Information: Charlie Francis (2020)

• I wrote this based on the clinic notes of someone who saw Charlie Francis speak in person. 

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17. Goodbye to High School (2019)

• My retirement article after 38 years of teaching. 

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18. The 4x4 Predictor

• Possibly the best 4x4 workout ever invented.

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19. The Origin, Evolution, and Future of Record-Rank-Publish (Alternate Title: When BFS Met FTC) (2018):

• The motivational value of seeing progress. 

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20. Through My Lens 2018 (2018):

• The summary of the 2018 IHSA State Meet, where we swept the four sprint events.​​​​