Volume v Time

          As most runners are in the middle of a summer training program, it might be a good time to point out the importance of time...in comparison to volume in relation to your runs.
          First off, you must realize that it is a long season and all your training takes a serious toll on your body causing fatigue, usually realized down the home stretch of the season when it truly counts. Your body needs time to rest and taking days off to recover after a week or two of training will benefit you in the long run.
          When it comes to summer training, speed workouts aren't going to benefit you as much as the quantity of miles. Not saying that running 9-minute miles for 18 miles will help you reach your goals, but in the same sense, doing only 400m intervals won't benefit in the 5k as much as a quality 8-mile run.
         During the few months of summer training, the idea is to build endurance and stamina, that will later coincide with speed and ability, personal and/or team goals. Finally, be prepared rather than burned out for the season ahead. Cross country is a difficult sport that takes a lot of time, energy, and dedication to succeed.

"Where Are They Now?" Series

Who's Bruce?

            That is the question that will always be asked whether it is the bar scene, along the streets in Buffalo, or even in such locations like the Bible shop.

            Bruce is known for many things by both his piers as well as strangers who may encounter him around. 1. Bruce gets grumpy when under a certain state because of a beverage with particular substances. 2. Bruce is an unpredictable partner when it comes to “team play”. 3. Bruce will always attempt to attract beautiful women when at the bar. 4. Bruce can grow women’s hair better than any man and some women.

            Normally Bruce can be found either chilling in his “pad” playing FIFA on his PS3, playing soccer on a team (who are still looking for their first goal, let alone their first win), or even by the sides of guys like Ken, Andy, Phil, or John.

            

NY State Meet

Lawrence Williams (Jr)

Dominik Kosar (Jr)

At the New York State Meet in Syracuse, NY, a few Monsignor Martin athletes competed against the best high school athletes in the state. St. Joe’s Junior Lawrence Williams ran a 51.56 in the 400m, ranking him 15^th in the state for the 400m run. As well, Lawrence was the only runner from the Monsignor Martin League to compete at the state meet.

Another St. Joe’s athlete made the trip to Syracuse to compete as well. Dominik Kosar (fresh off winning both the shotput and discus at the CHSAA meet in NYC) competed at the state meet. Dominik threw alright in the shotput, earning him 4^th place in the state for the shotput. But Kosar’s true passion is the discus, and that is where he is destined to excel. Dominik won the discus at the state meet throwing an astounding 177 feet to earn him 1^st place in the state as well as a new school record for St. Joe’s.

Kosar had the opportunity to go to Nationals to compete in the discus, but he decided to call it for the season’s end and take a couple weeks of relaxation and heading back home to the Czech Republic to see both his family and his girlfriend. At least his ego will be intact when he is flashing all of the medals that he has earned from his first full year in the states. 

Coach-Athlete Relationship

          In all sports, the athlete has a trainer, instructor, coach, or some kind of assistant to help them progress as an athlete. It is best that the coach have a knowledge of the sport, but an even more important attribute is trust and respect for one another.
          The relationship will develop and both parties will benefit from one another beyond the sport/activity. It is not uncommon for a coach to learn from his/her athlete in the same way an athlete will benefit and learn from his/her coach. Some of the best coach-athlete teams are amongst a parent and their child. The kids are usually held to a higher standard, but they are also more likely to benefit more from it.

          As well, some of the best benefits is a friendship that develops and extends beyond the specific sport or activity. Even though the coach may put you through a grueling workout, you will become stronger than you before because of your coach. Not only does the coach help you develop as an athlete, but also you may become a better and stronger person because of your coach as well.

Izeal Bullock III

Izeal Bullock III

          Izeal is a family man. He is a married man going on 7 years with his lovely wife as well as a father of two children, Izeal 4^th and Brooklyn. In his youth, Izeal and his family travelled around. He was born in Greenville, NC, then he and his family moved around to Kingsport, TN, Cincinnati, OH, before settling in Buffalo, NY where he began his high school career.

            Izeal attended Sweet Home High School where he was a 3-4-sport athlete. Izeal played football as a linebacker & offensive lineman, indoor & outdoor track in the Triple Jump, Shotput & Discus, and even diving for a short time.  Then Izeal brought his talent to Buffalo State College where he played football all four years while earning a college degree, first to do so in his family.

            Izeal is proud of several accomplishments in his life. Some of which include competing in the state meet in high school (shotput), obtaining a college degree, having a son to carry on his family name, and even finding Jesus in his life to help direct and support him.

            When asked what are important aspects of being a coach, Izeal responded “it is important to have year round activities for your athletes as well as a knowledge of the event. But most importantly, it should be fun for the athletes. A flexible coach is key.” He also commented “the student should want to compete, not be forced to.”

            Izeal has coached around Western New York for several years. He has coached at Canisius High School (2-3 years), City Honors, Sweet Home for 3 years (sent multiple athletes to state meet), one year at Buff State as the distance coach, and 6 years at Tapestry before coming to St. Joe’s.

            Izeal became a St. Joe’s coach because back in 2010, he saw an ad in the paper for a coaching position. He attempted to message the coaches and athletic director, finally met with Pete Schneider, and was awarded the position- was a perfect transition with the outgoing throwing coach.

            Izeal says he is blessed by his opportunities that St. Joe’s has provided him with. His star athlete (Dominik Kosar) has brought him to the state meets as well as helped inspire the other athlete on the team. Izeal says he is looking forward to a bright and successful future.

            

CHSAA Intersectional Championships

Jr Dominik Kosar (Shotput & Discus)

Fr Cordell Owens (200m)

          As the regular season came to an end, a select few athletes qualified to continue on to NYC to compete. This was the case for freshman Cordell Owens and juniors Lawrence Williams and Dominik Kosar.
           Head coach Matt Hellerer, assisted by throwing and sprinting coach Izeal Bullock, took the athletes down to compete in NYC because they yielded such great performances locally. They were to compete at Icahn Stadium on Randall's Island in NYC along side some of the best competition they have faced to this date (with the exception of the World Junior Championship for young Kosar).
          Cordell Owens ran his 200m in 23.43 seconds, one of the fastest times posted by a St. Joe's freshman in many years. Lawrence Williams ran his 400m in 51.74 seconds- which was good enough for the 5th fastest time in the prelims.

Jr Lawrence Williams (400m)

          The big winner of the day was Dominik Kosar. Dom qualified for states by winning the shot-put with a toss of 56'11, and the discus with a throw of 167'1. Congratulations to a great season to these athletes; as well, good luck to Dominik Kosar at states and any other future competition he finds himself in this season. 

Monsignor Martin All Catholic Championship (Day 2)

          St. Francis was the victor. Canisius finished in second. St. Joe’s in third. The 400m was a great race, with Lawrence Williams coming in 3^rd place in a time of 51.4 seconds. Dominik Kosar won the shotput- making him the only 1^st place finisher for St. Joe’s. Tyshawn Stephney finished the 100m in 4^th place while Cordell Owens grabbed 6^th place. The 4x100 team took 2^nd place to St. Francis.

As well, the 1600m yielded great results. Both Cornell Overfield and Joe Suhay ran under five minutes while Neil Conway, Joe Segelhurst, and Greg Schlant are hovering just above the 5 minute mark. 

            All-in-all, it was a successful meet and a successful season. St. Joe’s is graduating no seniors, and they will come back bigger, faster, and stronger next years to claim what rightfully belongs to them.