Alumni+Page

Alumni Page Updated 2016 E-mail your Alumni picture and story to NewfaneXc@gmail.com

Hunter Soles 2016 graduate Cross Country. These two words didn’t mean much to me a few years ago but now there is so much meaning behind them. It all started when I was finishing up my freshman year of track when Hietz told me that I should try out for Cross Country as he did to everyone who showed potential in running. (Side note if Hietz asks you to run cross country do it because you won’t ever regret it). During my first year of track I had made a lot of progress in a short time so I made the decision to join the XC team. That one decision changed my life. As I write this I can look back at all my accomplishments over the past couple of years and the failures too and not want to change a single thing. Cross country is so unique because it was much a team sport as an individual. Sure you could run your best time but the feeling of being a part of something and competing with your friends for a victory was breathtaking. Cross country also gave you this opportunity to fail and bounce back the next race or the next year and become greater than you were before. But the one true thing about cross country that made it so unique was that anyone could do it no matter who you were. It wasn’t a matter if you were the fastest or the slowest the only thing that mattered was that you were running. Also the thing about being slow is that everyone who started running wasn’t automatically super-fast, everyone stated from zero and worked their way up to where they are now. With hard work and determination anyone can be fast. This word of advice is to anyone who reads this and is starting to run or is still running. Never stop running, it is easy to stop even if it is only for a day or two but you never want to be crossing the finish line with the feeling of “what if”. There is no feeling worse than what if I ran that extra mile, what if I did those stretches, and what if I listened to coach. Thank you Hietz and everyone along the way who has given me all these memories and life lessons to take into the world, I’ll never forget all those days spent running and all those good dog bones earned. I can’t wait to hear how the team does in years to come I know you’ll guys will go far and hopefully see everyone at states someday!

Kelly Bochnewetch Course record holder First Team All-League- 2009-2013 Undefeated Individual League Champion- 2012 and 2013 Section 6 Class C Individual Champion- 2013 State Championships Qualifier- 2009, 2012, and 2013 Federation Championships Qualifier- 2013 I have put off writing this for so long because once it’s complete, I am officially an alumnus. Not that that is a bad thing; I am proud to join all of the accomplished people on this page. However, it means the end of something that has been so important to me for five years. Cross country is not just a sport for me. It is where I have met lifelong friends. It’s where I gained confidence. It’s where I learned how to push myself and persevere, something that has translated over to all aspects of my life. My experience on this team has been nothing but positive. The hot summer practices and long winter training runs were full of adventures. Bill’s every Friday morning was always fun, although it’s a wonder we could all wake up for it. Even more surprising is the fact that none of us got sick from it…so sanitary, that place is. Spaghetti dinners were where we all became a family. I have been a part of five separate Newfane XC teams, each one distinct. But there was one constant through them all: we were inseparable. There is a feeling that all runners know well: the combination of extreme exhaustion and pure joy that comes with racing. It is something that I wish every person on this planet could experience, because in it you find out what kind of person you are. Are you the type to give up when it gets tough, or will you dig deep for yourself and for your team? I truly believe that everyone is capable of the latter. I hope everyone can find that in themselves. And I hope everyone reading this will help new runners find out just how great they are. The best thing about cross country is that everyone cheers for everyone, whether you’re crossing the finish line first or five minutes after everybody else. Nobody cares if you’re slow or fast, a guy or a girl, a freshman or a senior. As long as you’re out there trying you are respected, because we all know what it takes to be a runner. I have hugged my toughest rivals immediately after races. I have seen strangers offer wishes of luck to one another seconds before the firing of the starting gun. Those are the things that you all need to keep going, because they are makes this sport so special.

There are a few bits of advice I’d like to share with the future generations of Newfane XC (in no particular order):
 * 1) Listen to Heitz. Little-known facts: A) he is trying to help you. That’s his goal as a coach. B) He does know a thing of two about running.
 * 2) Always remember to find the joy in running. First and foremost, you should be enjoying yourself. Of course practice is hard and racing is rough, but if you love what you do it isn’t a chore.
 * 3) Dedicate yourself to this sport. I’ve always thought that if you aren’t dedicating yourself to something 100%, there is no point in doing it at all.
 * 4) Believe in yourself. I know, holy cliché. But I mean it. Trust yourself. Work hard. Who says you can’t make varsity, or get that big pr, or go to states? Self-doubt will get you nowhere. But believing in yourself? That got a girl who couldn’t finish the warm up on her first day of practice all the way to the Federation Championships.

Thank you, Heitz, for all that you’ve done. Without your support I never would have made it as far as I did. Your dedication to us does not go unnoticed. I couldn’t have asked for a better coach to teach me how to handle both victory and loss, and to show me what I am capable of. I am incredibly lucky to have had such a caring coach, and I cannot put into words how much your pep talks, especially those before states this year, meant to me. To all of my past teammates, thank you so much for making these past five years so memorable. I am who I am because of you wonderful people. You have brought so much joy to my life. Thank you for the incredible journey, Newfane XC.

Kate Bochnewetch I never imagined how quickly time would go by. It seems like just yesterday that I was joining the varsity cross-country team as an eight grader. Now here I am, sitting in my dorm room at college, writing for the Newfane cross-country alumni page. Joining cross-country in high school was honestly one of the best decisions I have ever made, and I am confident that my time on the team made me who I am today. I have made memories and formed life-long friendships, and I couldn’t be more thankful for that. The Newfane cross-country team, along with coach Heitz, were my second family, and I already miss practicing, racing, and growing with them. Now, I believe that I should give some advice to young runners. When I joined the team in eighth grade, I could barely run two miles. Heck, I could barely run one mile. But those days didn’t last forever; a few summers ago I ran my first 15k (9.3 miles) race. No matter how impossible your goals may seem at this point, never give up, because you’ll be surprised to see what you are capable of. Also, don’t take your coach for granted. He’s an amazing coach, and Newfane is lucky to have him. You will learn a lot from him. Furthermore, I have experienced many injuries throughout my running career: freshman year, I had a stress fracture in my foot, junior year I had a stress fracture in my other foot, and senior year I developed chronic migraine. It is important to know that at some point, you will have an injury. However, don’t let it control you, and don’t let it discourage you. These things happen to almost everyone, and your teammates will always be there for you. What truly matters is how many times you get back up, recover, and learn from it. Actually, it’s been about a year since I had to stop running because of my chronic migraine, and I have started running again myself. Being on the Newfane cross-country team was truly a unique experience, one I wouldn’t trade for anything. Running has taught me so much about myself. It has taught me that I’m strong and brave and capable of whatever I put my mind to. Cherish the time you have with your team. Train hard, race harder, push yourself, find yourself, love your team, and most importantly, make the most of it.

Megan Payne

It’s so surreal to be here writing about my experiences with Newfane XC as an alumnus! To be perfectly honest, I feel somewhat out of place being here amongst so many accomplished runners. I never was one of the top runners; in fact I was rarely ever in the top 7. Almost every year on the team, I had the misfortune of having to deal with numerous injuries that kept me from running at my full potential, and sometimes from running at all. The mental aspect of dealing with these injuries was almost more painful than the physical aspect. There were many times I wanted to give up and just quit, but I could never bring myself to do it. When you become part of such a special team like this, you realize that sometimes you have to put your own problems aside and push through it for the good of everyone else. I know without a doubt in my mind that any one of my teammates would have done the same thing for me. Now, I’m not saying if you fracture your ankle one day at practice, you should keep it to yourself and keep running until you’re almost unable to walk. Trust me, that is not a good idea and will not benefit anyone. I guess what I’m saying is that the biggest lesson a person can learn through cross country is how to persevere, and how to push yourself farther than you ever thought you were capable of. I have become a much stronger individual because of this sport, and I can honestly say I never would have been able to keep going if it wasn’t for my teammates and Heitz. Newfane XC is more than just a team, we are a family. I felt that way my freshman year amongst all the “older kids” and I felt that way as a senior as well. I have made so many amazing memories throughout my time on the team, including spaghetti dinners, the Sectionals sleepovers, blasting “She’s So High” on the way to meets, Chestnut Ridge, Bill’s before school on Fridays, the infamous bunny, Halloween runs, mud runs, road trips to the state meets, and so many more moments that would take forever to list. Because of XC, I have formed friendships that will last a lifetime, and I am grateful to have gotten to know each and every person I have ever been on the team with. I’m especially grateful that I got to run under such an amazing person and coach like Heitz. I have never met someone who is as passionate about a sport and team as him, and if you really want to succeed, I highly suggest you listen to him! A lot of coaches would never spend half as much time with their teams as Heitz does, and it really shows when you look at how much the cross country teams have accomplished over the years. Not only is Heitz a great coach, he is an incredible person as well. I look up to him so much, and I’m very thankful for how supportive he has been of me. He always believed in me even when I didn’t believe in myself, and that has helped me through a lot. Now to the younger and/or future members of Newfane XC: it doesn’t matter how fast your times are or how many medals you collect over the years. The only things that matter at the end of the day are the friendships and bonds you form with your teammates and your love of this wonderful sport. There are going to be times when it seems too hard, you feel too tired to keep going during a workout or a race, or you’re frustrated by your times. That’s all part of it, and everyone has been there at some point in his or her running careers. But I promise you, if you just dig a little deeper and push a little harder, you can do it. If you have faith in yourself and in your training, there is no limit to what you can achieve. It doesn’t matter if you’re the fastest on the team or the slowest, if you are out there on those trails everyday pushing yourself and trying to improve, you are a true cross country runner. Nothing and no one will ever be able to take that away from you. I will always believe that joining the Newfane cross country team was one of the best decisions I have ever made. It has shaped me into the person I am today, and it has left me with memories I will cherish for a lifetime. It makes me happy to know that I was a part of something so special, and I can’t put into words how much I miss it! Good luck to the current members of the team, and I can’t wait to see what amazing things this program will accomplish for years to come!

Sarah Ziemba 2011 transfer. '09 All-League Runner up '10 and '11 League Champ Former Girls Newfane Course record holder '11 Runner up at Sectionals '09-'11 State Qualifier/League Champions

The definition of cross country is a sport that involves long races through fields and woods opposed to roads. The definition of team is a group of people with a full set of complementary skills required to complete a task, job, or project. Although the definition of the Newfane Cross Country team is much greater than that. It is a family that is always there for one another. A group of strong and **dedicated** individuals, who push through hard work outs and races to strive for victory. I was lucky enough to be part of that family. Now it is **your** turn to go through the same experiences that I was so lucky to have the chance too!

The past 4 years the Newfane team has came out on top in the league, holding a undefeated streak. It is your guy’s chance to make it 5 in a row! I would love to be there helping you ladies out, but seeing I cannot I have great faith that you will all work hard together to keep the streak alive. You girls all have so much potential! It is the ones who are willing to work hard and push mentally/physically that will go far and see that full potential. Everyone has a choice on the first day…to become a runner or true runner.

Being a true runner does not mean getting first at every race, you all need to know there is **SO** much more to running than that. A true runner is one that is willing to give **everything** they got, to be the **best** they can be. Someone that sets goals and works hard to meet them. Does not complain when the going gets tough, just does the work; because they know it will get them to where they want to go. Then in the end, no matter how the outcome is, understands how to handle the good and bad. Every race is a clean slate, never worry about what happened last race or last year focus on what is going on now, and what you have to accomplish that day. Everyone has bad races, but a true runner does not let those hold them back; they lift their head up high no matter how hard and focus on the future. I could say running is easy, but I would be lying.

Only those willing to give running a true chance will be able to understand how hard, but yet how satisfying running truly is. It teaches you how to push yourself in every day life, allowing you to accomplish things never thought possible. It is so hard on you mentally and physically, but the feeling you get when your team wins league, or you meet that goal you have been working so hard for **cannot** be replaced. I would not have the grades or motivation to do well/go far in life if I had not started running. It has honestly built me into a better person. I did not make the best decisions before I joined cross country, but it pulled me away from all that and showed me a better group of people and place to be! Another great thing about the team is that there is little to no drama! Everyone gets along, and is there for one another. You always have someone to go and talk to whether it be someone on the team or Heitz. Heitz is a great coach who has built athletes into champions. He makes you do all the things you don’t want to, to make you who you want to be as a runner. You will love all his crazy, funny, and inspirational stories. He himself is an amazing runner and one who as a lot of experience, so he definitely knows what he is talking about. He helped build me into the runner I am today, and he can do the same for you if you give him the chance!

This season will be so much fun for you guys. There is never a dull moment on the team, all the invites, dinners, and bus rides will leave you with lasting memories. Remember to put in the hard work, this season will not be easy with out it. League this year **will** be a challenge, and you all have to give it all you got to keep the streak alive. You guys have what it takes, show them and define yourselves! Make Heitz, your parents, team, school, and most importantly yourself proud. Know at the end of every race you gave it your all and have **no** regrets. Good luck to all of you, I know you will not disappoint!

“ The task ahead is never greater than the strength with in you.”


 * Sarah Ziemba Continued (original post)**

Well in case you are wondering why a 10th grader would be writing amongst all these legendary alumni, it is due to the fact that I have just recently moved to Arizona. Although 2000 miles away I will never forget little ole Newfane. The definition of cross country is a sport that involves long races through fields and woods opposed to roads. The definition of team is a group of people with a full set of complementary skills required to complete a task, job, or project. The definition of the Newfane Cross Country team is a family that is always there for one another. A group of strong and dedicated individuals, who push through hard work outs and races to strive for victory. I have been lucky enough to be part of this family. Getting to work with everyone has been an amazing experience. Heitz spotted me as my 7th grade track meet crossing the finish line of the 400m race just breaking the modified record. He told me I should come out for XC...wait where you have to run miles and miles for so called pleasure or "fun", so like most others I pulled the, "I can't run long distance." Heitz thankfully didn't give up on me, and had who I now look up to, Rachel Parker talk to me. That there seemed to seal the deal, I was going to go out for XC in 8th grade. The nerves of having to meet a new group of people that all shared the love for running was a little unsettling at first. To be honest I really did not enjoy running. I must say though the team was SO welcoming, and before I knew it that family feeling set in. It is crazy to think how far I have come since the beginning of that ’09 season. My 1st 5k ever was 26:08 and for this past sectional meet (2011) I was able to run a 19:30. I distinctly remember running work outs with Kate and saying I can’t wait to be like those girls. Those girls being alumni like Rachel Parker, Bethany Dewey, Amy Lanighan, and Erin Hannah. I learned soon with hard work you could be like them. That is what it takes hard work, determination, and confidence. Not always easy or the best feeling, but in the end when you meet a goal or have an amazing race you get this feeling that nothing can replace. A sense of accomplishment and it gives you this adrenalin to want to do even better next time. So many memories have been made throughout the past 3 seasons I have spent on the team. Some of my favorites are mud runs, going to Bills Diner and after fitting 10 people into a 5 person vehicle, winning the League as a team all 3 seasons, states with Kelly Bochnewetch in ‘09, hard workouts on hot summer days, riding home with Kelly, Kate, Mrs. B ,Heitz, and Lizzy from the state meet in ‘10, Halloween runs (Breaking into Grandma Dy’s house), watching Kiki run a race with a mustache on, random runs, running with Heitz through snow at the ‘11 State meet, spaghetti dinners, and my first 10 miler with Heitz. Those a just a few of them, there are many more! Cross Country as a sport has made me a stronger individual. You learn to handle physical pain you thought you could not before. With that comes the knowledge of how to push yourself mentally, and gain endurance to get you through things never thought possible. This does not only help with your races but with everyday life. It is a lot more than just running, and only those who truly give the sport a chance understand this. I have had such an amazing experience being on the team, who knows who or where I would be with out all of this. The team was so supportive of me and my running, I am so thankful! All of them pushed me to be the best runner I could be. They were always there to pick me up when I was down, to slap sense into me when I got too nervous, and most importantly always believed in me. Without all of them I would not be the runner I am today. I want to thank Coach Heitz, he was not only an amazing coach but friend. He was always there to talk to and make me laugh when I needed it most. He always believed in me and supported me. Heitz is a special coach, he is able to train champion athletes and still be like a friend. He has learned from the best, and is a tremendous runner himself, that has accomplished so much already in life. His hundreds of stories are great to listen to, he always has a new one J I am so proud to be able to say I was coached by him, he has made me into a champion athlete and a life long runner. Thanks for everything, could not be where I am with out you! Lastly I would like to say thanks to Coach Tim who joined us in the 2010 season. He gave me so much support while on the team. Always there to wish me good luck and congratulate at the end. Coach Tim was a great addition to the Newfane XC family! He helped out so much, with out him Heitz would not be able to coach the way he does. Thank you so much for all your time and support. Keep the winning streak alive! I know with the talent on the team and your talented Coaches you will continue to go far. Best of luck to all future Newfane runners!! Remember no matter what anyone tells you Cross Country IS a sport, running is life style J

Proud member of ‘09-’11 Newfane XC team, Sarah Ziemba

Many of my favorite memories of high school, and middle school, came from running for Newfane XC! To start I got into cross country because my sister Katie did it, and my father when he was in high school. I remember transitioning from modified to varsity cross country thinking it would be impossible to race 3.1 miles, but with lots of summer training I made it to my first varsity season in 2005. On the first turn on the All-League course freshman year, I slipped knocking down another racer who’ spikes went through the top of my shoes, piercing my left pinky toe. Luckily, it was so cold out, and I had so much adrenaline pumping through me that I did not notice until I took my shoes off after the race. I can still remember Heitz’s face when I showed him. My sophomore year I made 10th in All-League and also continued on to one the most fun races of my life. 2006 was the year of the October storm, which destroyed our usual course for Sectional, moving us to Long Point State Park which was covered in at least 1 foot of snow, or at least it seemed that way. All though this was the coldest, most snowy, race I had ever taken part in it was one of the most challenging and fun! We even had a massive boys vs. girls team snowball fight after we were all finished racing. Junior and senior year I also made 2nd team All-League, and went to sectionals. Also my senior year the Girls team was League Champ, and we got 3rd in Class B at sectionals, a great way to end my high school running career! I miss those things one can only experience being on such an awesome cross country team! Going for mud runs, costume runs, spaghetti dinners, crazy movies, signing along to the classics (well, xc classics) on the xc bus, good dog awards, and having the satisfaction of accomplishment and comradeship. Cross country taught me many invaluable lessons that have helped me up to this day.

I still love running, but when I went away to college the new hilly landscape kicked my butt. It’s now a new challenge to conquer those hills and keep on running with a busy schedule. Thank you coach Heitzenrater who has coached me since modified, and to all the girls I have run with and became great friends with. And I cannot go without saying I thank God for all those I met through XC, especially my wonderful boyfriend Michael Lanighan who I met my freshman year and have been dating since. I love you all, and you all will forever be part of who I am!

~Emily Harrington

Lacey Watkins Years on team at Newfane 1998-2003 Attended Malone College

Hello Newfane XC website!!! Between the years of 1998-2003 I was privileged to call the ATV marked trails behind Newfane High my home course, what great memories! The days when the Krull Park seven-mile out ‘n back was death itself and drills were a complete joke…sorry, Coach Kursten. If you ran with me, you would know that I was a complainer, BUT you would also know that I was in love with running and complaining was a mere jest to keep things interesting and make mile repeats a little more fun! I still remember the nerves and adrenaline of stepping onto the state meet bus for the first time in 9 th grade. The pure excitement and pride that came three years later walking alongside my TEAMMATES as we were sent off to States by the student body, still gives me chills.

I went to small, Malone College in Canton, OH after Newfane and had the time of my life! Besides the fact that those ridiculous drills became a focus of our training program…you win Coach Kursten, running took me all over the country and into competition I never thought in my wildest dreams I would attain. My PR’s became 17:31 for 5K and 37:10 for 10K with two XC and three track NAIA All-American’s. I had the chance to learn from and train alongside Olympians Ryan Hall and Deena Kastor (well I was training, but I’m sure they were just jogging). After two years of becoming a runner I never thought I could be and considering my unspoken dreams of Elite running, I gave it all up in the name of health and life. I remember the horror and relief of that day, as well as the blessing of teammates and Coach by my side…Be joyful in hope, patient in affliction, faithful in prayer Romans 12:12.

Presently, alongside being a nurse and getting my private pilot’s license, I am running again and loving it again!! I hope that you are, too!

Jason Fischer Graduated 2007 Niagara University – Class of 2011 Years on team at Niagara 2007-2010 Years on team at Newfane 2004 & 2005

2005 Accomplishments: League Champs, 2nd Place All League Meet, 3rd Place team finish at Sectionals, 4th Place finish at Sectionals, 24th Place finish at States

2004 Accomplishments: Undefeated League Champs, 1st Place All League Meet, 3rd Place team finish at Sectionals, 3rd Place finish at Sectionals, 48th Place finish at States

Cross Country. I still remember Heitz trying to get me to come out for cross country when I was a freshman. I said, “No way…I’m a soccer player.” Well that didn’t last long. I played soccer my freshman year and needless to say we went undefeated. Yes I did score a bunch of goals too, second most on the team. Next year during track, Heitz convinced me that I should run cross-country and since I give into peer pressure I decided that I would. What a great choice that was going to be. On a hot June day in the summer of 2004, I started my training at “the corner”, at 8 am. It was inspiring to see all of my teammates there, John “Big Dog” Sarratori (who I owe my running career to), young freshman Nick Pardee, Dan “Ice Man” Shocks, Jake Schular, Pat Schular, Pietak, and of course Ricky “I love my Red Truck” Smith. Too bad Tim Martin was never there for summer training, he was always in Thailand saving the world one life at a time. As I took my first strides on the Cafora’s block, I knew it was going to be a great year. The fall season finally came and we never looked back. I don’t have some mouth-watering, jump off your feet, inspiring story that is going to get you away from the computer and out there training, but I can tell you the highlights of the best two years of my High School Career. (College running is even better if you get on a team that was as close as mine.)

-Bill’s diner every Friday morning before school for breakfast o We even got an article published about us in the paper! o Check it out, there is a plaque in the diner in honor of us -Buying cheap suits from salvation army and rocking them like we were from men in black o Wearing them to school, sectionals, etc. –sunglasses and all -Sarratori’s Halloween parties in the barn The fun that I had with the girls team o It’s still the same in college, yes I still say very stupid things -The car that is back in the woods with only a frame left Finding out that cucumbers sink in Coach Adams pool -The race that myself and Sarratori had on a 90 degree day around the Fuller 5 loop. Didn’t realize we were racing until there was about 2 miles to go and we were running 5:30 pace. Needing to tell Heitz that “he is the man” in order to slow the pace down because I didn’t want to sprint anymore during our eight mile run. Sarratori conceded first though. -Pardee has no wrestling ability compared to me -My first race ever on our home course and I didn’t even know what each color flag meant. If Sarratori wasn’t telling me which direction to go I probably would have followed Roy-Hart into the middle of a field -We ran down the sidewalk carrying a giant stick in front of us pretending that it was a car -Some of my favorite runs were 10 mile tempos at 6:00 minute pace with half the team in the middle of winter, mud runs, and when we would do a workout after our race!

Best Race memories: - All league 2004 when I beat Dennis Pollow and jumped over Reubens as he fell in the last 200m for the win. - I always loved the states bus because of how many girls you get to meet. - States in 2004 at Chenango with an inch of snow on the ground - Checkers race at Elma Meadows where there was a foot of snow on the ground and we ran in a single line until the last 400m. - States 2005 at Queensbury when everyone good in our league got to go because we were all in different classes

So why did I only make it to states two years if I started running cross country as a sophomore? Well I decided to go back to soccer because we were going to have the same team that we had when we went undefeated and I already secured a D1 scholarship. This may have been the worst choice I have ever made. Granted we did go to states and I had a great time doing so, I was extremely unfit for track my senior year and the start of my college career. The key to successful running is to have a great base, once you get a great base down you can start focusing on speed work. Heitz knows so much when it comes to this stuff, I mean he was taught by Jack Daniels. If you young guys don’t know Jack Daniels you better get on your smart phone and Google him. To this day Heitz won’t let me forget how all of the coaches in the league think that the 2006 Wilson team was unstoppable, but we know that if I would have ran, we would have beat them and made it to states as a team for the first time in history by beating East Aurora. To the 2006 guys team – sorry for not being there for you. This sport is 90% mental, if you think you can do it you can. Just remember, “There is no such thing as a fluke good race, only fluke bad ones.” You are as good as your best race. Best of luck to you guys in your future running careers. I know so many people including myself that never gave it our all and we regret every minute of it. Live it up and tear it up.

Tim Martin 2005 Graduate. 2000, 2001, 2002, 2nd place team sectional finish. 2001, 2004 League championship team member.

Cross- country is my all-time favorite sport. From training in the summer heat to racing in the autumn colors, it is a rewarding experience to benefit from the good consequences of putting in the milage. As I worked hard with my teammates a deep camaraderie was built that lasted long after high school after most have lost their racing spikes. Reflection on the miles past, there is little that compares to training hard with your friends; the seniors from the 2004 team still hang out when everyone comes back in town.

Three red patches line the right sleve of my varsity jacket thanks to three straight second place team finishes at the sectional meet. 2000-2002. My Favorite memory at highs chool was beeting Starpoint on a raininy afternoon at RH ravine. It was a race for the underdogs as we went on to be 2001 league champions. In 2004 we were undefeated league champions

After High school, I ran on the inaugural team at Lancaster Bible College (2006) We worked hard and enjoyed being part of the schools first cross-country program. The fastest runner was a international student from Bermuda. Nowadays my goal is to run consistently, train for a marathion, and run for the glory of God.

I am thankful that I am still able to be involved in the Newfane cross-country program as an assistant coach. One of the highlights is to see runners improve from one year to the next. The team works hard and is doing a great job; Its great to be part of it. Go Newfane.

Brandon"Monk" Molisani

graduated high school in 2003, Favorite moment was having the school hall lined with students for the state meet send-off. 3 time first team all N-O league...undefeated as a junior, 2 time state competitor...medaled as a senior, winner of the Fairport classic 02', Went to Robert Morris University and ran for 2 years on their Division 1 team.

Nick Pardee - 2008 Currently at SUNY Geneseo

__High School Accomplishments__ XC Captain 06-07', First Team All-League 05-07', All-League Individual Champion 07', State Qualifier 05-07', 2nd place individual finish at Sectionals 07', 12th place finish at States 07', Only Newfane XC runner ever to qualify for the Federation meet

__College Accomplishments__: 2nd team All-SUNYAC 09' All-Atlantic Region Team 09', 83rd place finish at Nationals 09', Academic All-American 09'

Being a member of the Newfane Cross-Country team was easily one of the most influential experiences of my life to date. A combination of great coaches, strong team atmosphere, and fierce competition came together to make for a great four years of training, racing, and team activities. Going into freshmen year of high school, one would have described me as a shy skinny kid who didn't talk much or get invited to the "cool kid" parties. But four years later, after developing a core group of friends from the team, taking leadership roles as captain, and constantly working out, I had become the muscular, "life of the party," ladies man that I am today. All of this is thanks to being a member of Newfane Cross-Country, where I learned more than just how to get in shape. It's the truth, I swear. My favorite activities that the team did outside of practice were spaghetti dinners every night before a race, where the team would meet up, carbo load, watch a movie, and relax before the nervousness of race time started to settle in. No one could forget the breakfasts at Bill's Diner every friday, the Sarratori's Halloween parties wearing rediculous salvation army suits to school on meet days, mud runs, the BEAST, the car, Zen, Pizza Hut after Sectionals, or those stupid reflector vests we had to wear when running on the roads. And all us old folks still remember that cucumbers sink, that i'm a better wrestler than Fischer, that the Ice Man isn't called the Ice Man for nothing, that there's always money to be found on the ground, and that Wilson stinks. More importantly than the social aspect of being on the team, the training and competition were also great experiences. Coach Adams and Coach Heitzenrater led the men's team to back-to-back league championships in 04 and 05, with a thriller upset in 05. It was great to have Coach Heitz to run with througout the years, as he whooped me into shape, turning me into one of the top competitors in the state and an overall "Good Dog." Coach Heitz has always been emotionally invested in this team, taking huge chunks of his time to keep the team fast and fit, and even shedding some tears after the boys upset Wilson at the 05 league meet to take the championship (although he may deny doing it). Heitz has turned many Mediocre Dogs like I was back in the day into Good Dogs, always managing to send athletes to the State Championships every year. My advice to new and current members of Newfane Cross-Country is first and foremost to stay positive. The road to getting in shape is not an easy one, but once you do get there I know you'll find that running can be, and is, alot of fun. My next tip is to make sure that you stay focused at all times, and set goals for yourself. Being a good runner takes alot of time and sacrifice, and you must be mentally prepared to take yourself to that next level. In the sport of cross-country, the season truly starts in the summer, and it is extremely important that you get solid base mileage in during that time, which will in turn carry you through the season and allow you to develop as a runner. In order to be a top runner, a typical male runner should be doing 50-60 miles a week. It's important not to rush out and start doing 50 miles a week out of nowhere, you need to work your way up, starting out at whatever your body can handle, and increasing your mileage by about 5 miles every two weeks during the summer. Make sure that you are always HYDRATED during practice, as I have experienced first-hand the devastating effects of dehydration, when at States my junior year I suffered from Heat Exhaustion and had to literally crawl across the finish line (while still finishing with a solid time I might add). <span style="display: block; font-family: Arial,Helvetica,sans-serif; font-size: 10.4pt;">Running is not the only thing to do to get ready for competition. A runner must also develop lean muscle in the upper body and most importantly maintain a solid core (abs). Pushups every day, along with a 15-minute abdominal workout that Heitz will be happy to show you will shape you into a runner to be reckoned with. Last but not least, make sure to STRETCH before and after runs, as this is the easiest method of injury prevention. <span style="display: block; font-family: Arial,Helvetica,sans-serif; font-size: 10.4pt;">Good luck Newfane XC and thank you for everything!

Rachel Parker - 2010

Member of 2008 Co-Champ team Member of 2009 Undefeated League Champ Team First Team All League 2007-2009 State Qualifier 2008 Varsity cross country has been one of the greatest and most memorable experiences of my life. I will always remember all the laughs I have shared with the team and all the lessons I have learned. Cross country teaches you what no teacher or book can. Running will teach you about yourself, and how to deal with victories and setbacks. Cross country spaghetti dinners, early morning breakfasts at Bill’s, super secret warm up runs, mud runs, Themed Thursdays, freezie-pop-Friday, bus rides, good dog bones, and of course…races are all awesome and all one of a kind. No other varsity team at Newfane has as much fun as we do. We have one of the greatest teams; not only well ranking, but a warm, welcoming group of student-athletes. The Newfane XC team is very lucky to have a knowledgeable and a talented coach as well. Coach Heitzenrater knows how to make running fun. You will look forward to practice every day. I will miss everything about the Newfane XC team. Thank you to the best team and coach for making running so much fun. Best of luck to my returning teammates and all future runners!

James Schuler - 2010

Wow. Those results from BB are fantastic. The girls team being ranked 2nd overall in small schools WNY is awesome. Kiki and Kelly got Runner of the Week? Even more awesome. Gabe and Chaz have been keeping me up to date with the guys team. Chaz certainly did his work over the summer and it showed I think. I am on the Club XC/Track Team here at UB (I am not competitive, those guys are super fast. One of the captains told me every year they have 2 or 3 guys make the jump to the D1 team). We had a time trial the other day, under the lights at one of the stadiums and I ran the same time as track for 4k. Its a lot of fun. On Saturday 9/18 is the UB Stampede Invite at Beaver Island, hosted by the D1 team. The club team runs against the actual D1 team and other college teams. I will not be running for them, but hopefully eventually I will. They have a less serious invite, hosted by the Club team on October 2--the "Running of the Bulls" at Akron Falls Park" which I think I will run.

I am also on the UB Cycling and Triathlon team. I went to a race with them on Sunday and finished middle of the pack. Its a lot different than running races. I am trying to do 3 days a week of running practice and 3 days of biking. So far so good.

I definitely think about XC practices from High school still. The things I miss the most: spaghetti dinners, good dog bones, "Newfane wins in the rain," folders, ballistic rock shields, zen. Tell everyone I said hi and to stay safe and injury free out there. Run hard Newfane.

People often ask me, “Isn’t running boring?” or “How can you run so far without stopping?” These are the questions of a mind which does not understand the true joy and enthusiasm present at Newfane Cross Country. With the truly excellent coach Mr. Heitzenrater at the helm of both the Girls and Boys teams, there is never a dull moment or moment of doubt of the love and camaraderie of one’s fellow Cross Country Runner.

First and foremost, Cross Country is the best sport because of the love and friendships gained from other teammates. Once a person has completed a workout, perhaps 5 x 1000 on a hot summer day, stride for stride, or pushed a teammate through 10 grueling miles in the rain, there is a definite respect and sense of trust on the part of the other runner. Never does a Newfane XC’er doubt the fact that teammate would run to their aid, perhaps in a school conflict, or one of deeper meaning, where the simple need for someone to talk to is fulfilled by the requirement of a 45 minute run in the afternoon.
 * James Schuler Continued (original post)**

The Cross Country team is a family. We eat (spaghetti dinners), sleep (on the bus), shower (after mud runs), and shed blood (at a tough course) together. Everyone on the XC team is by nature friends with one another. This sense of family created by a multitude of activities, first and foremost the spaghetti dinners before meets. Perhaps some other sports may have 1 spaghetti dinner in a season, where the next day, the whole team comes in to school like they are the coolest things on the planet (“We all sat around and ate spaghetti together!”), or 1 end of the year get together, but in XC, it is a weekly or sometimes bi-weekly occurrence. At a spaghetti dinner, runners are able to connect to teammates on an even more profound level, knowing each other outside of the confines of school. By laughing at a funny movie, or just talking about what is happening, Newfane XC has a higher sense of unity present than anywhere else.

In addition to the sense of family social health improvement brought out by the Newfane XC team, there is always the presence of enhancing physical and mental strength through running. Running is of course excellent for the body. By running, you will be able to not think twice about doing anything that others might think requires “physical effort”—like the mile in gym, or playing ultimate Frisbee at a party. Perhaps even more amazing is the growth in mental health from running Cross Country. From early morning runs while everyone else is sleeping to freezing runs in the mud and wind to blazing hot summer days, you will build a mental endurance and be able to push yourself through more than you thought possible. Not only is this useful in running, but also pretty much everything you will ever do in life—the will to succeed will help you not just simply finish a task, but excel to greater heights than previously you believed attainable.

Listen to Mr. Heitzenrater, and not only will you amaze yourself with what you can do physically, but the entire XC experience will never be forgotten your entire life. Best of luck to all runners.

John Sarratori - 2005<span style="border-collapse: separate; webkit-border-horizontal-spacing: 0px; webkit-border-vertical-spacing: 0px;"><span style="border-collapse: collapse; webkit-border-horizontal-spacing: 2px; webkit-border-vertical-spacing: 2px;"> - Proud Alum ( League Champs 04) Attended and ran at Niagara University

I just stumbled onto your website for the team- that is amazing nice work. Not many coaches would take the time to do that. It was nice to see some amazing pre-season times at the Byron Bergen meet... looks like you are really starting to build something. Congrats