Ironman Augusta 70.3 2016 Race Recap

Ironman Augusta 70.3 2016 Race Recap

September 25 was going to be my day.  The Ironman  Augusta 70.3 triathlon was finally here.  The race I had been training so hard for on one of my favorite courses.  It was four-and-a-half months...

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Letter to the Triathlon Coach

Letter to the Triathlon Coach

I have been an endurance coach for some time now.  Once in a while, I receive an email from a client which chokes me up with pride.  Today, I received one of those letters, so instead of sharing it...

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FD3 Triathlon: Goof Recap

FD3 Triathlon: Goof Recap

The previous post was a review of the FD3 Triathlon Series as if it was a product.  Below you will find a more detailed account of my personal experiences during the race.  Let me know in the...

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Jersey Boys – The Goof Review

Jersey Boys – The Goof Review

It seems that I cannot turn on a radio, browse the internet or watch the news without hearing a story about a celebrity scandal.  It doesn’t matter if it’s a movie star, pop star, hotel heiress or a political figure, for some reason when a person gains that much fame, they feel invincible.

It seems like these situations have been occurring forever, doesn’t it?

Mar14---i-Gangster-Silhouette

Jersey Boys, at the Straz Center in Tampa, Florida, told the history of the famous Four Seasons pop group and all of the so-called “situations” they were in.  Frankie Valli, Nick DeVito and the founder, Tommy DeVito.  were four stereotypical New Jersey kids that wanted a way out.  As juveniles and young adults Tommy and Nick were in and out of trouble with the law, until Tommy decided to start a group that took different

Mar14---e-My-Eyes-Adored-Younames until they finally arrived with the Four Seasons in 1960 with the help of writer/producer/singer Bob Guido.

The play brilliantly portrays the history of The Four Seasons in four parts, with each part
narrated by a different member of the band and supposedly reflecting that band member’s perspective on the band’s history.  Most of the big hits of the group are sung either in episodic situations or portraying the band on stage either in concert or on television.

Jersey BoysForrest Theatre

A huge surprise to me, was when I opened the program and found the roll of Frankie Valli is portrayed by Hayden Milanes.  Hayden and I performed together in a couple of different shows in another life.  Without any bias, Hayden’s performance was nothing short of amazing.  The song “Big Girls Don’t Cry”, made Frankie Valli’s extraordinary range famous and Hayden seemed to recreate it with ease.  Personally, I think the amazing richness in his vocal quality followed with his research of the character honored Mr. Valli to the extreme.

What was even more amazing is Hayden’s talent was only matched by the other members of the ensemble.  Nicolas Dromard portrayed Tommy DeVito with the crassness and overpowering attitude of a bully, and sang the harmonies with excellence.

Adam Zelasko portrayed Nick with the quiet determination of the performer that took the back seat a lot of the time, but always tried to help his brother keep it together.  Adam’s voice was powerful and played homage to Nick and the rest of the group with perfection.

Mar14---c-HandshakeThe biggest corner was turned when the group was joined by Bob Guido, played by Quinn VanAntwerp.  I am not a fan of giving extra praise to one actor or another, especially in a show that is ensemble driven, but as amazing as the other members of the group were, Quinn’s acting ability gave him a stage presence that just could not be matched.  His singing had this subtle quality, that foreshadowed his actions in the coming scenes.  Quinn was nothing short of brilliant which is saying something because all of the actors on stage were amazing.

Another character worth noting was Bob Crewe, the producer that put and kept the Four Seasons working and famous.  Barry Anderson’s gifted portrayal of Bob was nothing short of fantastic.  Even as a featured actor, he had a command of the stage that allowed him to stand out in the scenes that he was in.

The rest of the actors completed the ensemble with perfection.  A few of the actors had multiple roles, and were played with such finesse that it was not apparent unless you read the program.

Mar14---b-Recording-Studio

With all the well deserved accolades I have given Jersey Boys, I did notice a few problems from my orchestra seat.  The balance of the microphones seem to be off when transitioning from singing to dialogue as there were several points where it was hard to hear.

The direction while good, had some unusual placement of the actors.  There were times when I really needed to see what the actor was feeling, but their back was to the audience.  Every novice director is taught to position the actors to face front as much as possible, but in the professional arena, those rules are thrown out the window in order to make room for new visions, art and realism.  Unfortunately, there were a few moments where if this rule would have been applied it would have made for even stronger moments within the show.

Lastly, one of the designs I absolutely loved about the show were the sets.  They were simple, and clean which allowed for the acting and singing to take center stage without focus going to some special effects.  The sets were so simple the actors were even tasked with bringing furniture and props on and off the stage.  I haven’t such simplicity since “Spring Awakening”.  It added to the charm of the show.

All-in-all, this show is worth seeing.  So many times national tours come through Tampa and just look tired.  This show is incredibly energized and fun to watch.

A MUST SEE!

Mar14---a-Finale

Goof Views and News #1

Goof Views and News #1

Hey there boys and girls, guys and gals.  It’s the Goof comin’ at ya from Tampa, Florida to give you the first episode of what I hope to be one of many.

The Goof Views and News.

These will be personal perceptions made during specific times or events that may resonate some of you and news of events that have happened or will happen in the future.  For instance, as I have posted on FB and Twitter, I have registered for the Chicago Marathon as I did in 2011 prior to the Florida Ironman.  Ta da!  The first news of the post.

The Views (Seeing through the eyes of the Goof)

I was at Disney World this weekend enjoying some rest and relaxation and I wouldn’t say it was an epiphany, but it was a clarification of sorts.  I just happened to be in line at Buzz Lightyear in Tomorrow Land when I saw a couple coming toward me. He was a larger man riding in one of those motorized carts, and she was walking beside him.  She wasn’t a small person either.  They obviously were not concerned about their conversation being overheard and I heard him swear at her for some reason.  She yelled back at him, “Well if you would do something about it, you wouldn’t have to ride around in that thing.”  He snapped back with, “You think it is that easy, well you try it.”  She ended up retorting with, “I am! You <insert explicative here>!  You don’t see me needing a <insert another explicative> wheelchair. Do Ya?”  The large man pushed what I assumed to be the accelerator and moved ahead of her.

This is what I recall, it may not have been their exact words, but it did make me look around a bit more during my weekend visit.  Without being completely rude I started focussing on the more obese adults and I noticed something.  Ninety-five percent of the adults that were obese looked miserable.  I am not including people that just had a few extra pounds on them, I am talking about adults that were obviously fat.

There was not one of them that looked like they were having any fun.  Here we are in the happiest place on earth, with perfect weather, scents of food, and sweetness in the air, upbeat music, not a noticeable speck of negative energy in the place and these people are miserable.  Why would anyone want to do that to themselves?  Don’t get me wrong, I have never been that big.  I have been fat where I needed to take some pounds off, but never obese, so I can only imagine how hard it is, but to willingly stay in misery, just sounds exhausting to me.

Later, I sought out children that were, let’s just say, were in need of some more activity, which took all of thirty seconds.  While there were some that were running around, in my estimate, seventy to eighty percent of them were whining for somewhere to sit down.  Sit?  When there are rides, and new things to touch, smell and see?  Of course, most of them had parents that were in the same condition.  Go figure.

There are articles on articles explaining the epidemic we have in this country of obesity, but they are words on a page and maybe a picture.  I was able to watch this before my very eyes and they burned with disgust, pity, and sadness.  The next morning, I got up and ran six miles to clear the images from my head and come up with some kind of dream resolution.  The next time you are at an event or a place where there are families and a lot of people become aware of this. (Athletes: the Gasparilla Distance Weekend coming up, would not be a good place for this kind of perception.)

After mulling this around for the last few days, my desire to help has increased.  I know there are an abundance of people with this same desire and some of them more so if they have been able to overcome this obstacle for themselves, but I really want to help and the kids even more so.  We need to bring this epidemic more into the open and encourage people to move around and do something for a minimum of 20 minutes a day.

On to the News

I have entered into a partnership with Brenton Ford from Effortless Swimming.  He has a new program called Swimprove where a swimmer can log into a website and access an abundance of material to help them swim faster and more efficiently   As I have stated in numerous posts before, I really need help on my swimming.

I will be accessing his website and will be following his advice to the letter and bringing you my results, epiphany’s and observations.  This program of Brenton’s is not just for beginning swimmers, but for triathletes, open water swimmers and masters swimmers that would like to improve and become faster.  Included is not freestyle but the butterfly, backstroke, and breaststroke as well.  I am really excited to get started and document what I have learned.

Gasparilla is this weekend and I am taking on the Beck’s Lite Challenge, so I will be running the 15k and 5k on Saturday and the half marathon on Sunday.

Which races are you running?

I am currently coaching at FitNiche on Tuesday’s with a new program called the Technical Tune-up.  I have a number of runners just looking to have a structured workout that includes warm-ups, and cooldowns and gives them access to a coach running with them paying close attention to their form in order to create more efficiency and keep them injury free.  Most of my runners are return clients, but I do have some new clients that have joined the flock.  I am really excited to be coaching again.  The program goes for 8 weeks and then renews.  I still have some slots available, so if you feel like you are getting injured a lot or just not making any progress, or just want a structured workout, come on out.  Tuesday Nights starting at 6:30 pm at FitNiche in Hyde Park Village.

The owner and I are working on the marketing for a new course as well, but I will announce that later when the details are flushed out.

That is it for this episode of the Goof Views and News.  Have an amazing week and train hard athletes, but also train smart.

Carpe Viam!!

How Sleep and Recovery will Help You Cross the Finish Line

How Sleep and Recovery will Help You Cross the Finish Line

My coaches all have always tried to instill in me the importance of a good night sleep.  Especially as the intensity and duration of my workouts have been increasing.  The issue for me is that I have a phobia of growing older.  What does one have to do with the other?  I always feel like I am wasting my life away by sleeping.  Think about it.  As athletes we all want to experience life to the fullest which is why we train and race.  Sleeping is eight-ten hours of time we could still be experiencing life and what the heck are we doing but laying there.  What a waste!  Or is it?

With an anticipated two Ironman Triathlons on the horizon for me, I decided to dig a little deeper and find out what happens during sleep and what benefits it gives us.  I am not talking about the regular answers that we hear all the time; “it recharges the body”, “muscles grow during sleep not during workouts”, yada yada yada.  I am not going to bore anyone with the “What is Sleep?” lecture.  We all received that in high school biology and health class.  I am just going to hit the nitty gritty about why we as athletes may need more sleep, because that is what I wanted to know.

Hormones & Muscle
During our waking hours, the body burns oxygen and food to provide energy. This is known as a catabolic state, in which more energy is spent than conserved, using up the body’s resources. When we sleep we move into an anabolic state – in which energy conservation, repair and growth take over. Levels of adrenaline and corticosteroids drop and the body starts to produce human growth hormone (HGH).

A protein hormone, HGH promotes the growth, maintenance and repair of muscles and bones by facilitating the use of amino acids (the essential building blocks of protein). Every tissue in the body is renewed faster during sleep than at any time when awake.

Immune system

I have always heard that sleeping more when fighting infectious illness aids recovery.  Getting enough sleep can also help resist infection, as some studies of healthy young adults have shown that moderate amounts of sleep deprivation reduce the levels of white blood cells which form part of the body’s defense system.

A killer of cancer called TNF – tumour necrosis factor – also pumps through our veins when we are asleep. Research has shown that people who stayed up until 3am had one-third fewer cells containing TNF the next day, and that the effectiveness of those remaining was greatly reduced.   So that little factoid hit me over the head like a ton of bricks.

JUST as the world is governed by light and dark, human beings also have an inbuilt body clock called the circadian rhythm.  The circadian rhythm regulates all the processes of the body, from digestion to cell renewal.

Body temperature

Body temperature falls throughout the night. By about the sixth hour of sleep it has dropped to about three degrees  below the temperature it was in the evening.   At the same time, our metabolic rate drops too which if you’re trying to lose weight may not be a good thing, but it serves a purpose.

The skin The top layer of the skin is made of closely packed dead cells which are constantly shed during day. During deep sleep, the skin’s metabolic rate speeds up and many of the body’s cells show increased production and reduced breakdown of proteins.

Since proteins are the building blocks needed for cell growth and for the repair of damage from factors like ultraviolet rays, deep sleep may indeed be beauty sleep.

Digestive system
The body requires a regular supply of energy and its key source is glucose(sugar). This is constantly burned up to release energy for muscle contraction, nerve impulses and regulating body temperature.  When we sleep, our need for these energy reserves is marginal so the digestive system slows down to a sluggish pace. The immobility of our bodies promotes this.  Hence, the reason for not eating too late.  The acid and enzyme levels have dropped to a point where food is not digested as quickly.

Maybe all those coaches were right.  We produce HGH to repair muscles, our immune systems fight cancer and diseases, our skin repairs itself and our digestive system cuts out, so we do not need to burn any sugar.  It sounds like I have been looking at this all wrong.  I should be sleeping in order to extend my life.  Can you say epiphany?  (Hopefully you can say it better than I can spell it.  It didn’t come up in spell check)

After all the reading on sleep I have completed, I am really tired.  Maybe I ought to get some sleep.

Carpe Viam!

(or Carpe Sleepum?)