Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...
6 Tips For Quality Run Training
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Goof Review: Elf The Musical
The Tampa Bay Bloggers had an opportunity to see Elf the Musical on opening night and as a new member I was thrilled at the chance to take part. Now as I am a new member I am not sure of the background of my fellow bloggers, but I do have a modest amount of training and experience in theater (www.bradminus.com), so I may be just a tad more specific especially on the acting, but nevertheless I hope my review will be informative enough to help you decide whether to see it or not. Just a little foreshadowing….go see it.
Elf the Musical is based on the 2003 holiday movie Elf starring Will Farrell about a human baby who found his way into Santa’s bag during his Christmas visit to a local orphanage. Since the boy was already an orphan, Santa and his elves decided to raise the child at the north pole just as they would any elf child. The problem was Buddy, the human boy, grew to be over six feet tall. After a small slip of the tongue by one of the other elves, Buddy learns that he is indeed human and asks Santa about his parents. It is then that Buddy decides to go and find his father in the big city of New York.
NETwork Presentations LLC’s production of this family Christmas musical was alive with high energy musical numbers, colorful set pieces and smooth transitions from scene to scene. In the past decade or two, Broadway and national tours have started to move toward high tech sets and stage work which include hgh intensive set changes, creative light and sound effects, and even some pyrotechnics. Very recently I have noticed a small shift back to a more classical route where the set pieces are simple but painted well, the lighting is simple and the music and sound are achieved by a live orchestra instead of musical tracks. This musical is a perfect example. This simpler style has shifted the responsibility of the quality of productions back to the performers and less to the designers of sets, sound and lighting. In my opinion it makes for a better show, but I may be a little biased.
The play opens up with Santa (Gordon Gray) sitting in his living room fighting with his television set. He opens the fourth wall and greets the audience as if we were sitting on the floor right in his living room. After subtly turning off his cell phone, he opens a book and prepares to tell us the story of Buddy the Elf. At the point the living room is whisked away to Santa’s workshop where the elves are preparing for Christmas. Gordon’s depiction of Santa throughout the play is wonderful. His energy and boastfulness helped me to get lost in the show and actually believe I was at the north pole.
Matt Kopec’s characterization of Buddy is spot on as his high energy, child like characterization makes the audience believe this six-foot boy really does believe he is an elf and is horrified when he finds out he is actually human. Matt’s singing voice is pure musical theater and was a joy to hear every time he opened his mouth. I found myself waiting impatiently for his next number.
The real treat came from the character of Jovie (Kae Hennies), who captures Buddy’s heart the moment he sees her in the office of his biological father, Walter Hobbs (Drew Culver). Jovie has to be coaxed in to singing during the number “A Christmas Song”, but when she finally decides to sing out, her voice beautifully resonates throughout the theatre and when paired with Buddy’s the duo create pure musical brilliance for any ear.
Other notable performances were by Michael, Buddy’s half brother played by Connor Barth who even as a young actor, had a mature voice for his age. He tended to get a little pitchy in the upper registers, but because of his characterization was easily missed and forgivable. Julia Louise Hosack played Emily Hobbs, Buddy’s step mother, also had a fantastic musical voice and she was able to lead Michael into musical duets that gave me the “warm fuzzies”. The connection and chemistry between these two well trained actors allowed me to believe they were really mother and son.
The only drawback of this production that tugged me out of my holiday nirvana, was the voice of Drew Pulver whom played Walter Hobbs, Buddy’s father. His performance was not inferior, it just did not mix well the rest of the ensemble in my humble opinion. It was obvious to the audience that most of the ensemble were trained in contemporary music or musical theater When Walter sang it was clearly operatic, to a point where the words were garbled and I couldn’t make out the lyrics. Unfortunately, every time he sang it was distracting and his voice did not meld with the rest of the ensemble.
This show is classical musical theatre with simply painted sets, wonderful acting, and is sure to bring a smile to you and your family should you decide to see it. It is a true Holiday treat.
Elf the Musical is playing at
Straz Center for the Performing Arts
1010 North W.C. MacInnes Place
Tampa, Florida 33602
November 20-25
Wed. 7:30 p.m.
Fri. 2 and 8 p.m.
Sat. 2 and 8 p.m.
Sun. 1 and 6:30 p.m.
Fri. 2 and 8 p.m.
Sat. 2 and 8 p.m.
Sun. 1 and 6:30 p.m.
2 Races in One Day?
I thought it was kinda nutty when I was invited to the Sunrise/Sunset Challenge, but I wasn’t sure the impact it would have on me. I looked at the distances of the two races, Top Gun and the Twilight Triathlons, and thought, “What the hell? The two distances do not even add up to an Olympic. How difficult could it be?” What I didn’t count on was the increased effort level?
The plan was hammer the Top Gun and do the Twilight for fun. (I am a poet and didn’t even know it.) Yeah. Right. Considering I have been competing and training for more long course triathlons lately, I really thought I would finally be able to conquer the sprint. My last full sprint was two years ago, when I competed in a few sprints in order to get ready for a marathon my times were less than admirable. To be honest, I was happy with 1:20 at the time. Now, after a few Ironman 70.3s and last year’s full Ironman I really thought I could do a lot better. Figuratively, I actually did, but in my mind it still wasn’t what I wanted, but there were some small achievements.
I picked up an A-Train Tri member, Jaime Breibert, around 5am and headed out to Ft. DeSoto. After the experiencing the pay-to-park line for the Escape from Ft. DeSoto Triathlon, I was pleasantly surprised this event was exempt so there were no delays driving into the park. Nice! Like every other race I have competed or watched at Ft. DeSoto the organization of the event was outstanding. The line for body marking was minimal, the transition area was large enough to accommodate all of the athletes bikes, space for their transition setup and extraneous bags. Walking into transition I spent minimal time setting up my bike, helmet and sunglasses, towel, bike shoes, and running gear including my choice of shoes (this time being my Brooks Pure Cadence), running belt and hat. I wasn’t rushed for time, or inconvenienced by other athletes. It was smooth sailing which is always nice since it eliminates any unwanted stress.
I headed on down to the beach with Nick Zivolich and Jaime where the low pitched but high energy voice was repeating instructions over the speaker system. It was a nice and comfortable environment I have come to love over the past years. The energy of the upcoming race increasingly becoming more and more intense as the time for the first heat was getting closer. I caught up with a bunch of friends and familiar fellow tri community members I have accumulated over the last years. This is absolutely one of my favorite times of the race. I have been really lucky this year as my age group has been assigned early heat times, so the intense anticipation has been minimal. Last year, I was not so lucky, but I understand the race directors strategy of moving the groups around each year to be fair. It will be interesting to find out what they where I will be starting next year. I was in the fifth heat this year only 12 minutes after the first and immediately following Jaime’s heat.
I wished Jaime and Victoria luck and intensely watched them swim out to the first buoy. Just a quick disclaimer. I totally and utterly suck at swimming. For me triathlon is survive the swim and get on the bike where the competition really begins. Not that I haven’t been working at it, but honestly, if for some reason I have to skip a workout, I’ll skip a swim before a bike, run or strength workout, but I digress. The horn finally went off and my personal race had started. I had been analyzing my swim prior to this, and just recently had the epiphany that maybe my pull of my arm through the water was possibly to shallow to allow me any kind of real speed. I usually finish with the heat behind me, and even sometimes with the heat behind that one, but this time following my experiment of dipping my arm deeper and pulling a little harder, (Voila!!) I actually finished in the middle of my heat. As I ran to my bike I noticed silver swim caps in front of me and coming behind me. A huge smile came over my face as I was slipping into my bike shoes and put on my helmet and sunglasses. I really couldn’t believe it. At this point I already felt like a winner.
I ran out of transition, jumped on my bike and headed out to the course I knew so well, due to all of the brick workouts I completed here with my A-Train Triathlon family. My goal; keep my speed above 21 while keeping a cadence under 96. The whole ride was pretty uneventful. The same word came out of my mouth more than anytime in the short period I have been racing. I continually yelled the word “left” as I was passing other athletes on my right, of course it was disconcerting when I heard it coming from my left. The ego boost came when I finished the final roundabout yelling “left” to a male athlete that had passed me at the beginning of my ride. As, I came into transition the only thought was how fast can I get in and out of transition, start the run and whether or not I had pushed a little to hard on the bike. According to my computer I had averaged well above 21, so was that too much?
I pulled on my shoes, grabbed my hat and ran out of transition buckling my race belt with my number attached to the front. I grabbed water on the way, a little disappointed when it turned out to be very warm, but it was wet. As I started trying to increase the cadence I noticed that my legs were very heavy, not a good sign. I kept saying to myself this is fine, just lean from the ankles and let gravity fuel your momentum. As much I told myself to lift my legs and lean a little more, my body refused to submit to what my head was commanding. I continued through the first mile to the fort, and very, very slowly my legs started to loosen a little, and my cadence started to increase. Passing the 1 mile aid station, I noticed a little more energy in my step and my hip flexors obeying my will. Then I turned the corner and I remembered. Crap! The middle mile of this race is on SAND! The lower extremities of my body surprised me as they adapted immediately to their new environment. I guess all those beach runs with Amy Eck had actually done something for me. All of the sudden I found myself enjoying the run. My legs stretched out, by body leaned, my cadence finally reached 180 (I think) and I was flying. Who would’ve thought feeling all that resistance under my feet would actually transform into moving faster? Not me, but after begging my body to obey earlier I was not going to look a gift horse in the mouth, so before my body decided any differently I picked up my pace. Turning on the path back to the asphalt I caught another athlete with a 44 on his calf. Hmm…an athlete in my wave I will place in front of…cool. With that thought completed I noticed another male runner in front of me with the number 41 on his calf. My only thought; “You are mine!” With the finish line in sight and the 3 mile marker on my left, I started to sprint with the finish line getting larger in my view and the runner in front of me coming closer and just a few feet from the timing mat, I caught him and jumped in front. A short term goal accomplished. I was so wiped out I could not immediately put my foot on the stool in order for the volunteer to remove my chip. I had to step over to a section of baracade and keep myself from falling for a quick second. After a half a minute I recovered enough to get my chip removed, grab some water and meet some friends at the end of the finish line assembly. Jaime had just finished and Speedy Nick was there already dried off and drinking some water.
With as exhausted as I was how was I ever going to this again in less than 12 hours?
After greeting some friends and coaches, watching some other friends and athletes come across the finish, I headed out to find some water and Gatorade. I noticed some preliminary results were posted, so I walked over in the hopes mine might just be posted and as luck, good or bad, would have it they were. My first split was the swim, and I was pleasantly surprised 7:53…cool. Less than 2 min per 100m…I’ll take that considering my miserable swimming performances leading to this race. Second split was the bike..26:51 averaging 22.3 MPH…Sweet! I never did that before. Finally, a 26.35..5k run. Well, I have run much faster, but not during a triathlon. 8:33 miles per minute…honestly I thought I did better, but I accepted it. More Bricks, more bricks, more bricks.
Overall, 1:06:36. A personal record(PR) since my last Sprint was 1:19 so you would think I would be happy and at first I was, until I looked at my place; 38th with only 67 athletes in my age group. Not even in the top 50 percent. That dropped me from my high pretty fast. There were still runners on the course so maybe there a few more in my group out there where I can at least be in the top half. As I check the results while I write this, it turns out there were I am ranked 39th out of 84 so I made it, just barely but I did make the top half.
The end of the morning consisted of congratulating friends, socializing and grabbing some breakfast at Lucky Dills in downtown St. Pete. I couldn’t have imagined a better morning.
Next up, the two race day continues.