Carleton Masters Swimming Newsletter #245            Saturday, February 27^th, 2010

 

To:  Carleton Masters Coaches (7 addresses)

 

Bcc: Those Registered for Fall 2009 / Winter 2010 and Alumni: 7:30am Earlybirds (44 addresses), 8:30am Earlybirds (27 addresses), 6pm Whitecaps I (51 addresses), 7:10pm Whitecaps II (39 addresses), 8:10pm Whitecaps (21 addresses), Masters “Alumni” (34 addresses).

 

 

“Never make the same mistake twice or you’ll never get around to all of them.” – Unknown Author

 

 

Winter Session Dates

This session runs until Thu Apr 15^th (Whitecaps 1, 2, 3) / Fri Apr 16^th (Earlybirds 1, 2). 

   There is still room in all groups except 6pm Whitecaps.  (There are just 3 spots left in the 7:10pm Whitecaps group.)

Please note the following:

- there are no cancellations due to March Break

- there are no workouts on Fri Apr 2^nd or Mon Apr 5^th (Good Friday and Easter Monday)

- there are workouts as usual on Sat Apr 3^rd (Easter Saturday)

 

 

Locker Room Update

In our continuing efforts to improve our level of service to our clientele, we have undertaken to replace all the current lockers in both the women’s and men’s change rooms. This new measure will increase our locker capacity and provide clean and modern storage for our patrons.

   The work will be conducted in two phases:

Men’s Change Room
   Locker replacement dates: February 24 to March 3, 2010.  Locker belongings should have been removed Feb 22^nd.
Women’s Change Room
   Locker replacement dates: March 5 to March 12, 2010.  Please remove your locker belongings by March 3, 2010

   We will make every effort to minimize the inconvenience to you, however any locks left on the lockers will be cut and contents stored at the Welcome Centre desk.  A handling fee may be applied.

   The lockers will be replaced section by section allowing for temporary locker service only during this time.  Permanent locker holders will receive their reassignment lockers as soon as the work is completed.

   We seek your patience and understanding during this process, but trust that you will be satisfied with the end result.

 

Carleton Athletics Survey

In case you didn't get this via e-mail directly from Carleton:

   The Carleton University, Department of Recreation & Athletics would appreciate your assistance in completing this confidential survey, please click on the link below.  Your opinions are valuable in shaping the future of the department. 
   Thank you, Jennifer Brenning, Director, Carleton University, Department Recreation & Athletics
Survey Link: https://www.surveymonkey.com/s/L5TPG37.

 

 

Swimmer Notes

 

Swimmer Updates:

 - Due to her great performance at the Keskinada Ski Loppet (see results section), Sheila Kealey (6pm Whitecaps) made SDV*MAG: http://www.sdvmag.com/21-pays-representes-et-3000-athletes-ont-participe-au-gatineau-loppet-2010/.  Well done, Sheila!

 - Margaret King (8:30am Earlybirds) reports that poor Flo Shinder (x-8:30am Earlybirds) has had another fall and broken her hip.  We're not sure if it's the same hip as last time or the other one.

 - Cliff Worden-Rogers (7:10pm Whitecaps) attended a week long Lifesport Pro Triathlete Camp in Victoria Feb 15-19th.  He posted a note about each day in the TriRudy daily newsletter from Feb 22-26th.  You can read about his experiences at: http://www.trirudy.com.

 - Irene Marushko (7:30am Earlybirds) sends this report:

   1) You Can Fight City Hall:

On February 10, 2010, Ottawa City Council voted to change our street name to a more manageable 'Meilleur' Private from 'Madeleine Meilleur Private'. The new street sign is scheduled to be posted on April 1/10. This is the culmination of a long fight, and it is great to see democratic process upheld. And it could not have been done without the great support of the Carleton Master's Swimmers and their petition signatures. So, many thanks!

   2) Speaking of democratic process, I went with the Organisation for Security and Cooperation in Europe (OSCE) to be an election observer in the second round of Ukraine's presidential elections, held on February 7, joining some 250 other OSCE observers from Canada and other countries to observe voting at polling stations and ensure that no illegalities were taking place. We landed in Kyiv, the capital, and received training there. We were then divided into groups of about 20, and deployed to all four corners of Ukraine. I ended up a city of about 250,000 people in western Ukraine, about six hours by bus from Kyiv. Voting day itself was long -- we had to be there at the opening of a polling station, spend the day visiting some 10 other stations, and then settle in to watch the counting at yet another polling station. After that, we had to follow the Ukrainian election officials in their car as they brought the counted ballots to the District Electoral Commission, meaning we didn't get to sleep until the wee hours. While there were improprieties noted in other parts of Ukraine (such as disappearing ink on ballots), overall the OSCE declared the election a clean one. It was a great experience to be part of such an historic event (and the jet lag is helping me to get up early, which helps with my swimming...)

 

News Articles:

- Link between TV Watching and Premature Death even among those who Exercise! (thanks to Steve Morton [x-Whitecaps]): http://economictimes.indiatimes.com/articleshow/5438950.cms?prtpage=1 and

http://latimesblogs.latimes.com/booster_shots/2010/01/a-new-definition-for-sedentary-behavior.html

- How Exercising Keeps your Cells Young: http://well.blogs.nytimes.com/2010/01/27/phys-ed-how-exercising-keeps-your-cells-young/

- Weight Training and Cardio: Does Long-Distance Running Burn Muscle?: http://strengthtraining.suite101.com/article.cfm/weight_training_and_cardio

- Avoiding Weight Gain in the Off-Season: http://tinyurl.com/yhzwbjg

- Nutrition is Crucial to Improving Recovery But It’s Not About the Carbs: http://www.trifuel.com/training/health-nutrition/nutrition-is-crucial-to-improving-recovery-but-it%E2%80%99s-not-about-the-carbs

- A Weight-Loss Resolution That’s Light on the Wallet: http://www.nytimes.com/2009/12/31/technology/personaltech/31smart.html?_r=2&ref=nutrition

- Mom's Drop Pounds with 4min Workout: http://www.theglobeandmail.com/life/moms-drop-pounds-with-a-four-minute-workout/article1419091/

 

Swim Suits for Sale:  The suits range in brand, style, and colour.  The most expensive women’s suits are $40 and the most expensive men’s suits are $25, with most suits less than that.  The swim suits are available for browsing whenever Lynn is coaching – just ask!  Men's polyester suits now available in size 32-36.

 

Caps and Goggles to Borrow:  Lynn always has a “lost and found” bag full of spare caps and goggles to borrow if you forget (or break) yours.

 

50c Swim Caps:  Triathlete and x-Carleton Masters swimmer Ellen Pazdzior and Joanie Conrad (8:10pm Whitecaps) have kindly donated a large number of mostly new latex swim caps.  The money raised by selling these for 50c will go towards the $45 annual fee to register Carleton Masters with Masters Swimming Ontario.  Just ask Lynn if you’re interested in looking at these.

 

Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.

 

 

Winter Session Information

In this section of the newsletter you’ll find information on time trials, attendance, and other Masters workout news.

 

The 6pm Whitecaps be in the shallow end on Thu Apr 8^th due to a ROCS meet.

 

Here are the time trials planned for this session:

   Thu/Fri Feb 25/26^th: 6pm Whitecaps and Earlybirds: 400 fs or IM

   Mon Mar 8^th: Earlybirds and 6pm Whitecaps: two 50s choice (two different strokes)

   Tue/Wed Mar 23/24^th: 6pm Whitecaps and Earlybirds: 100 choice

   Tue/Wed Mar 30/31^st: all groups: 1500 free (800 free for those over 2:15/100m)

   Tue/Wed Apr 6/7^th: 6pm Whitecaps and Earlybirds: 200 choice

   Thu/Fri Apr 15/16^th: 6pm Whitecaps and Earlybirds: 4x50 free and medley relays

Note that swimmers are welcome to request time trials at other workouts, space permitting.

 

There were lots of improvements in the 400m time trials on Feb 25th / 26th.  The biggest improvements were by Carol Alexander and Lois Frankel (both 7:30am Earlybirds) who improved by a whopping 1:48.5 and 56.0 respectively in 400 free!!  The biggest improvement in 400IM was by Karen Jensen (7:30am Earlybirds) who improved by 8.5.  All the improvements are below.  Well done, all!

 

400 free:

Carol Alexander (7:30am Earlybirds): 1:48.5

Lois Frankel (7:30am Earlybirds): 56.0

Siobhan Welsh (6pm Whitecaps): 29.8

Natalie Aucoin (6pm Whitecaps): 29.6

Brad Shapansky (7:30am Earlybirds): 25.2

Martin Blumenauer (6pm Whitecaps): 21.3

Andrew Buzzell (7:30am Earlybirds): 20.0

Tamsin Douglas (7:30am Earlybirds): 14.4

Paul Scully (8:30am Earlybirds): 13.0

Cam Dawson (6pm Whitecaps): 10.3

Shauna Ironside (8:30am Earlybirds): 9.5

Eric Biklo (6pm Whitecaps): 9.1

Andrea Chandler (6pm Whitecaps): 5.0

Kirsten Stobenau (6pm Whitecaps): 4.1

Carla Sowinski (8:30am Earlybirds): 3.6

Alex Russell (8:30am Earlybirds): 3.0

Joanne Dawson (6pm Whitecaps): 2.1

Don Wells (6pm Whitecaps): 1.4

 

400IM:
Karen Jensen (7:30am Earlybirds): 8.5

Chris Kent (8:30am Earlybirds): 5.2

Colette Kenney (8:30am Earlybirds): 0.6

 

Here are the weekday attendance statistics so far.  Those maintaining perfect weekday attendance all term will receive a certificate at the start of next term.

 

7:30am Earlybirds (Jan 4-Feb 26^th; 23 workouts; range 15-27; avg.: 19.3)

Perfect Attendance: Bruce B, Madelayne DG

Missed 1 Workout: Carmel M

Missed 2 Workouts: Brad S

 

8:30am Earlybirds (Jan 4-Feb 26^th; 23 workouts; range 10-20; avg.: 14.8)

Perfect Attendance: Colette K, Penny E, Susan N-Y

Missed 2 Workouts: Margaret D K

 

6pm Whitecaps (Jan 5-Feb 25th, 22 workouts; range 20-30; avg.: 26.5)

Perfect Attendance: Cam D, Lina V

Missed 1 Workout: Pete L

Missed 2 Workouts: Don W, Joanne D, Siobhan W

 

7:10pm Whitecaps (Jan 5-Feb 25th, 22 workouts; range 9-18; avg.: 13.7)

Perfect Attendance: Jamie C

Missed 1 Workout: Jen C-G

 

8:10pm Whitecaps (Jan 7-Feb 25th; 15 workouts; range 7-17; avg.: 12.7)

Missed 1 Workout: Kathy B, Paul D

Missed 2 Workouts: Joanie C, Kelly M

 

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2009-2019 is now underway.  Cost is now $36 ($35 to MSO plus $1 postage/handling).  Please pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2010.  Contact Lynn for more details.  Note that you must register with MSO at least 3 weeks before the due date of the entry for your first competition. Full details on all Ontario Masters competitions can be found at:

http://www.mastersswimmingontario.ca/competition/schedule01.htm.   
For Quebec competitions see: https://www.swimming.ca/MeetInfo.aspx, select FNQ <show>, upcoming meets, then the appropriate month, then select the appropriate Masters meet to get more info.  If it says “sanctioned” the meet package should be available.
 
Here’s a list of tentative and confirmed upcoming competitions (mostly) in Ontario and Quebec.  More meets and more details will be added as the information become available.  Note that meet entries and confirming meet information and entry dates are your responsibility.

 

Sun Feb 28th Nepean Masters Meet (LCM) http://www.mastersswimmingontario.ca/pdf/NMSC2010.pdf
Sun Mar 7th Brock Masters Meet (SCM) http://www.mastersswimmingontario.ca/pdf/BrockMastersMeet.pdf

Sun Mar 7th Milton Masters Meet http://www.mastersswimmingontario.ca/pdf/MMAC2010.pdf
Sat Mar 13th Technosport Meet (SCM) http://www.mastersswimmingontario.ca/pdf/TechnoArthurInglisMARCH1310.pdf
Sat Mar 13th Shark Tank 3, Ottawa U (“open water”, MSO registration not needed) http://www.helluva.ca 

Sat Mar 20th Dollard-des-Ormeaux Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=9054 
Fri-Sun Mar 19-21st Ontario Masters Provincials, London, ON (SCM) 

    http://www.mastersswimmingontario.ca/pdf/ProvMeetFinal2010.pdf
Fri-Sun Apr 16-18th Quebec Masters Provincials, Sainte-Foy (SCM)
    https://registration.swimming.ca/MeetInfo.aspx?meetid=8134  
Sat Apr 17th Downtown Toronto Swim Club Meet (SCM) TBC
Fri-Sun May 21-24th Masters Nationals Nanaimo, BC (LCM) http://www.cmsc2010.ca/  
until May 31st Swim Training Camps with Jim Wright in the Florida Keys (5-15 days each; open to all)
    http://www.sunnysidebb.ca/swimwithjim/
Sat Jun 5th Shawinigan Masters Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8198
Jul 31-Aug 6th World Masters Aquatic Championships, Goteborg, Sweden (LCM) http://www.2010finamasters.org/
 

Race Results: (Please send in your results, and/or let me know if I missed your name!!)

 

Thursday-Saturday February 18-20th CIS Swim Championships

Sean Dawson (x-6pm Whitecaps) attended the Canadian Interuniversity Swim Championships and did well.  Ottawa U's 4x200 free relay was 6th in 7:29.22 and the 4x100 free relay was 7th in 3:26.47.  Individually, Sean placed 22nd in 200 free (1:53.86), 29th in 100 free (52.45), 32nd in 400 free (4:04.36), and 33rd in 50fs (24.31).  Great job, Sean!

 

Saturday-Sunday February 20-21st Keskinada Ski Loppet

I'm sure I missed some swimmers -- let me know if you participated!  Full results at: http://www.sportstats.ca.

   49k Classic (Saturday) 356 participants

Sheila Kealey (6pm Whitecaps, 45-49): 25th overall; 1st woman and 1st in age group in 3:03:55.7

Susan Nevitt-Yelle (8:30am Earlybirds, 45-49): 338th overall; 57th woman and 15th in age group in 5:26:55.7

   27k Skate (Sunday) 272 participants

Sheila Kealey (6pm Whitecaps, 45-49): 18th overall, 1st woman and 1st in age group in 1:28:41.5

Natalie Aucoin (6pm Whitecaps, 35-39): 241st overall, 67th woman and 10th in age group in 2:23:42.1

   49k Skate (Sunday) 391 participants

Colette Kenney (8:30am Earlybirds, 45-49): 312th overall, 30th woman and 5th in age group in 3:42:02.8

 

Sunday February 21st Winterman Half-Marathon

At least one Carleton swimmer participated -- well done, Lucie!  Full results at: http://www.sportstats.ca.

Lucie Boudreau (8:30am Earlybirds, 50-54): 145th overall, 46th woman and 5th in age group in 2:02:29

 

 

Ask the Coach
 

Dear Coach:  Many athletes get massages to help their muscles recover from lots of workouts.  But what I haven't been able to learn is if or how long I should let my muscles rest after a massage?  My hunch is that I can have a very light workout after 4 hours, just to get blood flowing to the muscles, but I should avoid a heavy workout for 24 hours.  But that's just a guess.  Do you know of any studies or commonly accepted coaching wisdom?  Sore Muscles With Employee Benefits

 

Dear S.M.W.E. Benefits:  I can only speak from personal experience (back when I had a "real" job and benefits ;-).  A good deep massage is like a hard workout and can take one to two days to recover from.  However, different people react differently.  Does anyone know of any studies on this?

 

Dear Coach:  When you write 4 x 100 free and then 50 ez, does that mean that I do a 50 ez after every 100, or only after every 4th 100?  New Swimmer

 

Dear N. Swimmer:  You would do a 50 ez after every 4th 100.  If there was a 50 ez after every 100, I would write 100 free and then 50 ez.

 
Private and Semi-Private Masters Swim Lessons
Winter 2010:
Mon 9:45-10:45am: Mar 1, 8, 15, 22, 29

Fri 9:45-10:45am: Mar 19, 26; Apr 9

Some additional evening and weekend times may be added during Carleton’s exam period (Apr 8-16^th).

 

Prices:
Private: $52.50 per hour, plus GST.
Semi-Private (2-3 swimmers; per swimmer): $34 per hour, plus GST.
Contact Lynn for bookings.

 
Reminders
 
Winter 2010 Program Information and Registration:
Dates: Jan – Fri Apr 16^th (Pro-rated prices available)

Cancellations: Mon Feb 15th, Fri Apr 2nd, Mon Apr 5th
Earlybirds I: 7:30-8:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coach: Lynn

Earlybirds II: 8:30-9:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coach: Lynn
Whitecaps I: 6:00-7:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $142+GST each term; Coach: Lynn (Full: contact Athletics to be put on the waiting list)
Whitecaps II: 7:10-8:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coaches: Lynn (Mon); Mits (Tu/Th)
Whitecaps III: 8:10-9:10pm TuTh + 8:30-9:30am OR 9:30-10:30am Sat: $100+GST each term; Coach: Mits
Safety Supervision: 6:00-7:10pm MTuTh: $105 each term; Note: 6 children needed for this program to run!
 
Newsletter: An e-newsletter (like this one) is sent out about every two weeks.  If you have new lane-mates, please mention to them that they should give their e-mail address to their coach if they'd like to receive it.
 
Suggestions for Workouts or Interested in Making up a Workout or a Set?: If you have suggestions for the workouts (something you like that we never do, or something you dislike that we do too much!), or if you'd like to try making up a workout or a set in a workout, just talk to your coach. 
 
Interested in Copies of the Workouts?: Are you interested in getting copies of Lynn's workouts ahead of time?  Let me know.  I usually e-mail out two week’s worth of workouts on alternate Sundays.  (Note that these are only the workouts that Lynn coaches.  If Lynn is not your coach, the workouts sent by e-mail will be different from the workouts your coach gives you!)
 
Weekly Social Events: All swimmers are invited to join us for:
- Thursday Dinner (after 6pm Whitecaps I workout: all year)
- Thursday Drinks (after 8:10pm Whitecaps workout: Sept-Apr)
- Saturday Brunch (after 9:30-10:30am workout: Sept-Jun; after 10:30-11:30am workout: July-Aug)
Meet by the Control Desk after workout.
 
Triathletes: Check out Rudy Hollywood’s website: http://www.trirudy.com and subscribe to the daily tri-news e-mail.
 
General Information: Program information, photos, old newsletters and the Carleton Masters records, among other things, can be viewed at: http://carletonmasters.tripod.com.
Your input to this newsletter is most welcome, especially for the Swimmer Notes, Race Results and Ask the Coach sections!  To be added to or removed from the receiver list, just let me know (lynnmarshall@sympatico.ca). 
 
Happy lengths!
Lynn
 
lynnmarshall@sympatico.ca (or for quicker response: lynnmar@sce.carleton.ca)  
Club website: http://carletonmasters.tripod.com