Posted on

Empire Spotlight Roberta Muricy

We recognize our athletes achievements which help build team spirit and inspire athletic advancement.

Meet Empire Tri Athlete Roberta Muricy:

When an athlete tries a new sport, the traditional route would be to start with a short distance race and build up.  This was not the case for Roberta. Her first triathlon was the inaugural IRONMAN 70.3 Rio de Janeiro in 2015.  Her strong swim and run background helped her attain a respectable 6:12 finish time, with only 2 months of training!

Roberta was born to be a swimmer.  From a very young age she was fearless in the pool.  Swimming, her strongest of the three sports, has certainly helped her obtain a strong lead needed to edge out the competition in many races.  Since joining the Empire Tri Club in 2017 Roberta has spent plenty of time up on that podium representing the club!

This past August Roberta competed in her first Sprint distance race at the ITU Montreal World Triathlon.  Race expectations were low for Roberta who’s been struggling with a labrum issue on her right hip for the past year. Her main goal, no walking! Not only did she not walk, she took 3rd place in her age group and 10th female overall.

This month she will finish her season with a Duathlon in Central Park.  We wish her all the best and look forward to off season training with Roberta.

 

Posted on

Empire Spotlight Christine Kern

We recognize our athletes achievements which help build team spirit and inspire athletic advancement.

Meet Empire Tri Athlete Christine Kern:

“I knew I could complete an 18 mile bike ride, even if it was hilly! I knew I could complete an 8 mile run, even if I had to walk, so the focus was on the swim.”

Those were Christine’s thoughts as she prepared for the Escape from Alcatraz triathlon- an iconic race that starts by jumping off a ferry into the frigid waters in the San Fransisco Bay and swimming from Alcatraz Island to the main land.

“I was very anxious on the ferry waiting to jump and just kept telling myself, there’s only one way back to shore and we’re gonna do this! Seriously! Soon! Ok, now…JUMP! Once in the water the nerves go away, and you have a job to do, get to shore!”

The 1.5 mile swim is notorious for having a strong current and rough, choppy waters – hence why the maximum security federal prison was once believed to be unescapable. “I did what I needed to survive it; freestyle, breast stroke, back stroke, my own made up stroke… it all came into play! The bike course was hilly. The crowds were amazing. The other triathletes were fun to chat with. The run was my favorite part of the course. I walked when I needed to but overall just took in the scenery and had fun! That’s what this is all about, having fun!”

This is Christine’s 4th season competing in triathlons. On a hot July day back in 2014, Christine was in Central Park as the NYC Triathlon was under way. She spectated and cheered on the athletes. She saw a woman walking and looking like she was having a tough time so she cheered her on. Christine went to the finish line to see what it was like. After watching the finishers for a while, she saw that same woman coming down towards the finish line with tears down her face and her arms in the air. She had done it! That day Christine said to herself, “I want that feeling!” and so began her triathlon journey!

Christine decided to join the beginner tri program to help train for her first sprint triathlon. “When I started this journey I was always worried about not being the fastest, not being the best, and about coming in last. Triathlon has taught me to be comfortable with being uncomfortable. The sense of accomplishment at the finish line is worth it! I have made so many friends through this sport and love how we cheer each other on, push each other to do our best, and celebrate each other’s successes! I also love that what you once thought was impossible becomes possible whether it’s your first 5k or an Ironman. This sport makes me realize I can do it!”

The season is not over and she’s got a plate full of races including the NYC Marathon in November. Sandwiched in between those races she’ll be running down the aisle and getting married in August. Congrats and good luck Christine!

 

Posted on

Empire Spotlight-Pablo Solano

Although Pablo was part of the Empire Tri team, he had little desire in doing a triathlon and was content with the cycling and running workouts.
 
A year ago, as he was recovering from a torn ACL, he joined us for the team aspect and training-plan which could help him continue to strengthen his knee.
 
But watching his teammate’s enthusiasm for their upcoming tri races sparked an interest and he decided to sign up for his first triathlon. Unfortunately the tri experience would have to wait. The swim portion was canceled due to water safety conditions, changing the race to a duathlon. This would not hold him back and along with other teammates Pablo signed up for the South Beach Triathlon, our first team race of the 2018 season.
“I didn’t feel nervous [during the race]. I had no set goal but was feeling confident. I had trained hard enough to finish. It was a couple of hours after finishing when I learned I had placed 3rd in my age group. It was a big surprise and a great reward.”
 
This past weekend Pablo exceeded his potential running the Popular Brooklyn Half on Saturday and riding in Sunday’s 100 Mile Gran Fondo. Finishing both with exceptional times!
 
Next on his calendar: racing Rev3 Quassy Triathlon, 2XU NYC Triathlon and Atlantic City Ironman 70.3 with his Empire Tri teammates. We wish Pablo all the best of luck!
Posted on

Empire Spotlight – Doc Golden

“l MUST do this!” were the words Doc said to herself after volunteering at a few triathlons.  She planned to race one triathlon, but after completing her first, she ended up doing another 5 before the end of the season!  That was three years ago.  Now, with over 20 races under her belt (including a half Ironman), Doc serves as an Ambassador for the Empire Tri Club and leads weekly workouts for the HSS Run Club.

While in the off season, many Empire Tri Club athletes keep themselves fit and motivated by competing in other athletic challenges.  In March, Doc traveled abroad to run the Jerusalem Winner Marathon.  Training in the cold NYC winter and having to pull 16-20 mile runs in 30 degree weather can be mentally tough.  “Once I got out there the training runs were great, but setting aside several hours on my off days to run in the cold never excited me.  The vision of accomplishing a dream goal kept me going every time.  And once each long run was done, I was on top of the world.”

And how was the marathon? Jerusalem is known to be a tough course due to its scenic rolling hills.  One also has to account for the difference in temperature from winter to summer which can also impact performance.

“I was surprisingly more terrified for this marathon than any other.  Even after doing the NYC marathon three times I was terrified of the hills of Jerusalem.  But after training through all those cold months, seeing thousands of people at the race who also trained made the journey worthwhile.  Crossing that finish line lit my spirit on fire.”

Now that triathlon season is under way Doc has a series of short distance running races and triathlons to keep her training strong.  Her “A race” this year is the Atlantic City Half Ironman which she will be competing in with more than 30 of her teammates.  Good luck this season Doc!

 

Posted on

Empire Spotlight – Sidharth Madhav

Sid grew up playing many sports in both high school and college. However, triathlon was never a sport that really intrigued Sid because he didn’t know how to swim. Nine months ago he decided to take swimming lessons. He followed those initial lessons up with Empire Tri Club’s Instructional Swim Classes and Open Water Swim Clinics. These he said, helped him gain confidence in the water.

“It was always very scary for me to even swim 50m in a pool. Now after a year of training, I realize the importance of mental strength and discipline in triathlons.”

Training for his first triathlon was nerve wracking and seemed daunting. Prior to race day, Sid had never run a competitive race. What got him through it was the assurance in himself that had been built throughout his training with the Beginner Program.

“After listening to some great advice from the club ambassadors and Ali, I just trusted the club’s training plan. I took every opportunity to attend team socials to ask questions and learn more about the sport from my Empire teammates. I also did not skip a training session. I think trusting the process and the work I put in made me confident by the time race day came about.”

The Beginner Program finished and race day came! Sid was pumped to get under way. His entire family traveled to the race site in Montauk, Long Island. He also had the support of his teammates which helped cheer him on to the end.

“The presence of so many Empire teammates was great. It really makes a huge difference when you have such a great support crew.”

When asked about the race itself, Sid shared his positive experience:

“The course was challenging and I exceeded my expectations. I learned a lot about how to pace myself during a race. In terms of nutrition, I did not try anything new during race day. I carried home cooked food to the race site, the same stuff I had been eating during training. That helped my performance. I also learned how important it is to consciously hydrate at regular intervals during the race and not just drink fluids when thirsty. Most importantly, I had a lot of fun during the race, even though it was tough. I hope to carry that feeling into the 2018 season.”

“I want to thank Empire Tri Club and all my teammates for being such a great source of inspiration and for sharing all your knowledge. The club has helped me push myself every day to be a better version of myself. Also, thanks to Saturday group rides, I’m now a fan of donuts/muffins after a long bike ride.”
We think you are pretty inspirational to us Sid! You’ve come so far and worked so hard to overcome your fear in the water. We look forward to seeing you accomplish many more goals this upcoming season.

 

Posted on

Empire Spotlight- Jonathan Schmitz

On a family vacation to Kailua-Kona, Hawaii for Christmas one year, Jon noticed athletes running and biking, which peeked his curiosity in triathlons. After doing some research on what an Ironman is, the challenge of the rigorous race appealed to him. And the rest, as he states, “is history”!

This past November Jon competed in Ironman Cozumel finishing off his 2017 season. The latter portion of his training was not an easy one. With the race taking place in November, the weather starting to change and others heading into their off-season, Jon had to maintain his focus on that finish line.

“As others wrapped up their season and the weather started to change, I had to remain mentally engaged. It was no easy task when you have to go for a six hour bike ride in 35 degree weather! I’d argue that the mental component is the most challenging for which to train. You never know when or how you’re going to be challenged, but you can count on that challenge always arriving.”

Jon persevered and tackled his biggest obstacles. Race day came and he found himself with no nerves or hesitation and full of excitement.

“I was able to get down to Cozumel a few days before the race to acclimate to the climate as well as train on the course. That went a long way to mentally prepare for and visualize what race day would entail. I absolutely loved the race and wholeheartedly recommend it to anyone! The swim was fast (NYC Tri-esq), the bike course was flat with minor headwinds, and the run course was packed with spectators, even late into the race. The energy was high the entire time. I am definitely going to race it again someday.”

Now laying low as we start 2018, Jon will shift gears a bit to focus on his upcoming nuptials this summer to fellow Empire Tri teammate Kim. All the best to this tri couple!

Posted on

Empire Spotlight – Sid Howard

We recognize our athletes achievements which help build team spirit and inspire athletic advancement.

November is known as Movember – Men’s Health Awareness month. We encourage you to take action in staying healthy; physically and mentally. We chose our Empire Spotlight to shine a light on a special friend, runner and coach who’s everyday healthy lifestyle has kept him breaking barriers and defying his age. He is an example to men’s health and the running community.

Sid is a longtime coach and runner, having a storied career which includes 50 Masters Nationals Championships and 8 World Masters Championships. Sid was inducted into the USATF Masters Hall of Fame in 2005. He has won 10 NYRR age group ‘Runner of the Year’ awards, won the 5th Ave mile 10 times, and this year he ran the 5th Ave mile for the 34th time, the only person to have run the race every year under the Masters Category.

At 78 years of age, Sid has no intention of slowing down anytime soon. This summer, he and his wife Asteria joined Empire Tri Club in initiating and coaching the Hospital for Special Surgery Runners Club. The club is now it its second session which will run through mid-December. He has been a longtime (40 year!) member of the Central Park Track Club and a Coach for the New York Road Runners (NYRR) Team for Kids.

Empire sat with Sid for a brief chat to learn more about his philosophy and give us his best advice for the track!

EMPIRE: What is your coaching philosophy?

SID: Adding is Subtracting —Subtracting is Adding. “less is more, More is Less”

EMPIRE: What motivates you to keep on training?

SID: I like to see positive results.

EMPIRE: What is the best piece of advice you can give someone, when racing?

SID: Know your pace.

EMPIRE: Would you like to share a funny or crazy thing that’s ever happened to you during a race?

SID: I ran my 1st marathon without eating!

EMPIRE: Now that you know better 😉 what do you eat to fuel-up before your race?

SID: Smoothie-almonds, walnuts, 1 spoon of protein powder, 1 spoon of maca 1 spoon of chia seed, apple, banana, strawberry’s, blue berries, black berries, 8 oz of water and 3 ice cubes.

EMPIRE: For you, what is key to balancing everyday life and training?

SID: Always think positive. And win or lose I always congratulate my opponents.

“All around the track, Howard is recognized as one of America’s best ambassadors for the sport and mission of masters track with his enthusiasm and support for everyone involved from athletes to organizers:” Bob Weiner, Runner’s World Online

 

Posted on

Empire Spotlight – Anthony Basile

We recognize our athletes achievements which help build team spirit and inspire athletic advancement.

As a former New York City Police Officer, Anthony would find himself in dangerous situations during his day-to-day work shifts. He took up the sport of body building to stay fit and strong.  “I faced-off against career criminals daily, and needed the strength and size.”  However, after a bad injury he stepped away from the sport.  To stay in shape, he started running marathons. Then, with a desire to become a better overall runner and athlete, he decided to take on triathlons.

Anthony joined the Beginner Program this past spring and quickly excelled during the training workouts.  His first triathlon was set to be a sprint triathlon on Long Island – Tri One On.  Unfortunately, bad weather the day before the race lead to the swim being cancelled, turning the race into a duathlon.  In his eagerness to have his first triathlon under his belt, Anthony found another race the following weekend and completed his first triathlon.  He would then continue training with his Empire Tri teammates for the NYC Triathlon (an Olympic Distance triathlon!) two months later.

This September Anthony ran the Berlin Marathon.  All summer and fall he combined his triathlon training with long runs and felt confident to run the fast and flat course.  “Training was very time consuming and quite exhausting.  I was adding all of my Tri training on top of a high volume of running mileage since my main focus was on the Berlin marathon.  I would typically run 6 days a week and need to do double and sometimes triple weekday workouts to fit it all in.”

In his first season as a triathlete, Anthony managed to qualify for the 2018 USAT Age Group National Championships AND the prestigious Boston Marathon.  “My first season went better than expected.  Not knowing how to properly swim or handle the bike was intimidating at first.  With the help of my ETC teammates and coaches, I left my comfort zone quickly and just had fun.  My overall experience was exhilarating.  I loved the fast-paced nature of the races and how there was zero time to slow down.  My heart-rate is up just thinking about them.”

His season of racing is not over yet!  Up ahead he will run through the NYC streets at the 2017 TCS NYC Marathon with 24 of his Empire Tri Club teammates.  We will be out on the course cheering you on Anthony!

Posted on

Empire Spotlight- Liz West

We recognize our athletes achievements which help build team spirit and inspire athletic advancement.

Meet Empire athlete Liz West:

Liz is a longtime tennis junkie who’s played on many USTA tennis teams. At school, she was on the tennis team and ran track competing in the the 400m Sprint. When she’s not competing in triathlons or playing tennis she’s busy singing and playing acoustic guitar!

Liz had been intrigued by triathlons for some time. However, coupled with being intimidated by the swim and a lack of bike skills, there was nothing to fuel her desire to pursue the sport. Not until she gave cycling another shot on her hybrid bike.

“I had limited experience biking and had never ridden a road bike. Two years ago, I re-acquainted myself with my hybrid and did some cycling. When I picked up my friend’s road bike and felt how light it was, a light bulb went off: I can ride faster, and keep up with my friends with a road bike. I bought my road bike two weeks later!”

She then entered the lottery for the NYC Triathlon and that’s when her tri life began!

Just a few weeks ago, Liz competed in Ironman Lake Placid 70.3. Race morning, the temperature outside was 38 degrees Farenheit! Albeit the water was 20 degrees warmer, the swimmers would start their race in frosty air conditions. Although she never panicked during her swim, she had trouble getting her breathing under control due to the cold, which also affected her on the bike. When she arrived at transition to start her run, Liz was told that she missed the bike cut-off time and her race was over.

With her tenacity in check she refused to give up on something that she worked so hard to accomplish. While getting her chip cut off she asked if she could continue on to the run. The officials explained that if she continued her time on the course would no longer be recorded. She made peace with that statement and went off on her 13.1 mile run.

“Nothing, prepared me for being told I missed the bike cut-off time at mile 45, and that my race was “officially” over. I would have none of that, I completed the run anyway, and crossed that finish line!!! Technically I DNF’ed, but more importantly, I persevered and finished my race.”

Liz finished her first Ironman 70.3 with a smile! She looks forward to another Half Ironman next June and plans to improve her swim. This should put her in a better position to completing the race in regulation time.

We are so proud to have such an athlete be part of the Empire Tri Club family.

 

Posted on

Empire Spotlight – Pete Lambousis

We recognize our athletes achievements which help build team spirit and inspire athletic advancement.

Meet Empire athlete Pete Lambousis:

Pete has been a long-distance runner for the past 10 years, running 18 marathons to date!  He finds long training runs therapeutic, but recently turned to triathlon as a way to “mix it up” and integrate the lower-impact sports swimming and biking into his training to reduce the risk of injury.  It took him a couple of triathlons before he found Empire, where he now trains with teammates and really enjoys it!

Last month Pete competed in IRONMAN 70.3 Ohio, finishing with a 22-minute Personal Record.  He started training for this race last winter by correcting his swim stroke and developing bike strength and endurance.  “That base paid huge dividends as the weather improved and tri season began.  Ohio 70.3 ended up being the culmination of the whole season for me, where all my training and lessons learned from previous races really came together.”

Pete was set to compete at IRONMAN 70.3 Lake Placid. However, when a visit from his Australian family on race weekend meant backing out of the race, he decided to compete in Ohio 70.3 instead.  We asked him how it was for him on race day:

“I always get butterflies on race day.  But a huge mental benefit was pulling on my Empire kit, which reminded me of my teammates back home and all the support I had from them.  And staying with Empire buddy Cam Smith was especially amazing; the support and encouragement from him and his family (the race was in his hometown) were truly incredible.”

“The Ohio course is known to be fast, but not without its challenges: a bit of a current, headwind, and some deceptive hills on the run.  I decided to just trust my training, race by feel, ignore all the data, and try to have fun on what was a beautiful summer day.  I hydrated and fueled smartly on the bike, hard lessons learned after doing both of those things poorly in previous races.”

Pete found this season to have been incredibly rewarding so far, especially with his new PR!  Although tri season is over for Pete, he will join some of his Empire Tri teammates at both the Chicago and NYC Marathons later this fall. Good luck Pete!