Congratulations to Rachel Waller on earning the T3 Athlete of the Month. In her first year with T3, she has already surpassed expectations. Coming off an amazing race at Ironman Connecticut 70.3, she clearly shows that she is ready for Ironman Lake Placid. In Connecticut, she earned herself a podium, finishing 4th in the F30-34 age group. She is terrific at making the most of her time, while balancing long hours & a floating work schedule. Her coach, Kevin Crossman, says "She is exceptional talent, with an even more determined drive, and so much fun to coach." Congratulations Rachel - well deserved!!!

A:  Rachel Waller, Burnt Hills

A:   33

A:   Physician Assistant in Emergency Medicine

A:   8 years

A:   This is my first season being coached by Kevin

A:   Ironman Lake Placid as that was my first (and only) Ironman so far.  It was an amazing experience at an amazing venue. My other favorite races are the Lake George 70.3 and Olympic.  I have done one of those races on Labor day weekend every year since 2013. Well organized, awesome course for both distances and I love to support local races!

A:   My Wahoo Kickr, it makes indoor training easy and kicks my butt.   I also love anything that makes me more comfortable running, which would be my Mizuno running sneakers...first running shoe I’ve owned that makes me feel like I’m running on the clouds!

A:   My background includes HS outdoor sprint track (100m, 400m, 4x400m relay, long jump) but my main and favorite sport was basketball (HS and  AAU in the spring/summer). That filled up all my time in my teenage years. I started getting heavily into running in my early twenties (longer distances).  Then came biking, swimming, and triathlon! I have completed several sprint, olympic distances, nine 70.3s and IMLP 2017. For the majority of the sprint and olympic distances I have completed, I have placed top 3 in my age group.  I was second OA female tinman olympic 2017, second OA female vermont sun olympic 2018.  I have also won my age group for Lake George 70.3 and Bassman 70.3. For Ironman events, I am an AWA silver athlete (top 5% in AG for all races including eagleman, LP 70.3, IMLP).  I most recently completed Connecticut 70.3 and finished 4th in my AG. Next up is IMLP 2019!

A:   PR all distances from olympic to full distance.  Crush transitions!

A:   To continue to improve each season in all three disciplines, travel to awesome race destinations, and try not to get injured.  Become a better swimmer.

A:   Peanut Butter (many jars!), oatmeal, fruit of the berry variety

A:   A large variety.  Classical, opera, hip hop, alternative, rock.  Just no country really, though I’m warming up to it.

A:   Find a plan that works for you and stick to it.  A coach is super helpful and gives you confidence that you’re training right.  Focus on becoming strong in all three disciplines. Don’t stare at your watch and powers constantly or you’ll drive yourself nuts.  Join a club for support and friendship!

A:   8 hours of sleep minimum a night, caffeine, and lots of peanut butter.

A:   I love interval workouts for swimming, biking, and running. They make me feel strong and I think they’re key to becoming faster.  Since my favorite sport is running, a solid threshold interval or tempo run is the best.

A:   The triathlon community is amazing to be a part of.  I have met some fantastic people who have inspired me and pushed me beyond what I thought was possible.  I love being a part of Empire Endurance and T3 coaching. Kevin’s knowledge of the sport is unparalleled and it has been great working with him!