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On May 12, we did a 3x200m workout that "predicted" a 4x400m Relay time of 3:24.8. On May 22, they ran 3:23.97 to qualify for State. Comparison of predicted split to actual split: Knight 52.3 ➡️51.8 Thomas 51.8 ➡️51.6 Bernstein 50.2 ➡️51.25 Burger 50.5 ➡️49.30

This weekend, Mt. Zion JH Track won our 6th and 7th IESA State Trophies in the last 4 years. We couldn't have done what we have done without changing to a Feed the Cats program. Holler-Korfist TFC Reflexive Performance Reset & Tony Holler have been program changers. Thanks for helping with our success.

PN Women’s track team ends the season with all 4 relays cracking the IHSA Top-10 All-Time (all meets) 4x1: 46.53 (#8) 4x2: 1:37.09 (#2) 4x4: 3:47.6 (#6) 4x8: 9:07.34 (#9) Thank you Kaiya, Lauren, Aniya, Taylor, Tessa, Elsie, Marlie, Lindsey and Coach Bender for an amazing ride.

4x2 handoff work. Mark at 14 &19. Bang Step. Long run-in to simulate 4x2 speed. Competition. Two runners on outside simulating 4x2.

Wall of speed is up! Time to fill it up 🔥! Tony Holler #ftc

4️⃣❎1️⃣🤝: Individual followed by group exchanges.

Posting this in honor of the amazing relay performances by the girls of Plainfield North last weekend (8 school records, bronze, silver, gold, gold). Such a tribute to the work of Bill and Andy Derks. Bill Derks PNrunning Pic of Rochester, 3rd in state 1990.

Plainfield North girls are wanting to compete at Nationals. Contributions would be greatly appreciated. Help Us Compete on the National Stage gofundme.com/f/help-us-comp…

“There’s no such thing as bad rest” ~Jalen Williams, OKC Thunder

"If speed matters, let’s measure it. Let’s record it. Let’s rank it. Let’s publish it." Tony Holler Record, Rank, and Publish to Feed the Cats: universalspeedrating.com/blog/record-ra…

One of my favorite DB Hammer/Jay Schroder exercises. When prepared these runs are fantastic. Tony Holler Holler-Korfist TFC Christian Korfist Mark Hoover

Leaders are readers! Impressive to see how Tennessee softball is using “The Twin Thieves” as a team. #TwinThieves Tennessee Softball

Amazing 4x2 time for a public school of less than 300 kids. Love these pics by Carson Vittorio of Morrison’s anchor checking out his victory margin. Morrison had 2 guys go 21.64 and 21.83 in the 200 prelims. ⚡️⚡️⚡️

100% healthy, 80% in shape Tony Holler

1:55.03 Thomas Czerwinski 1:58.73 Jacob Schmauderer 1:59.27 Gavin Hall 1:53.52 Quinn Davis 4x8 finishes a proud 4th (7:46.57) Below: Davis, Hall, Czerwinski, Schmauderer (only Davis graduates).

William Landwer 10.24 Zion Morrison 10.48 Clayton Lakatos 10.51

Ryan Garnett ran 21.93 at the 2003 state meet winning sliver. Our team (Harrisburg) finished 2nd to Chicago Leo in the team standings. Ryan flew in from Phoenix for my final track meet. Crazy he wore a 22 year old T-shirt today. Sports memories are never forgotten.

Quinn Davis is the first 1600 all-stater in Pntrack history (20 years). Hopefully next year will feature our first 3200 medalist. Strange that my teams had won NO MEDALS in the 1600/3200 in my 44 year career. Better late than never! Congrats Quinn!