Carleton Masters Swimming Newsletter #253                      Friday, June 4^th, 2010

 

To:  Carleton Masters Coaches (7 addresses)

 

Bcc: Those Registered for Fall 2009 / Winter 2010 / Spring 2010 and Alumni: 7:30am Earlybirds (48 addresses), 8:30am Earlybirds (29 addresses), 6pm Whitecaps I (54 addresses), 7:10pm Whitecaps II (44 addresses), 8:10pm Whitecaps (22 addresses), Masters “Alumni” (34 addresses).

 

 

“You become what you think about most of the time” – Mark McCormack

 

 

Important Note for Female Earlybird Swimmers

For this month only, the women’s change room is closing for maintenance 9:00-11:00am Mon Jun 7^th (it’s usually the first Tuesday of the month).  Thus, if you swim at 8:30am, or if you swim at 7:30am and need more than 30 minutes to get ready for the rest of your day, you will need to bring everything on deck and/or use a locker in the alternate needs change room.  Note that there will only be two showers available.  I believe that those of you with permanent lockers will be permitted to enter the women’s change room after you are dressed to replace your belongings.

 

 

Program Notes and Cancellations

• The Spring sessions end on Tue Jun 29^th / Wed Jun 30^th. 
• The Athletics facility is closed on Canada Day (Thu Jul 1^st).
• The summer sessions start on Fri Jul 2^nd / Sat Jul 3^rd. 

 

 

Swimmer Notes

 

Swimmer Updates:

 - Marie-Odile Junker (x-Earlybirds) sends great news:  “We have the pleasure to announce the arrival of Anna Liora into our family.  Anna Liora was born in China on January 6, 2009 and was adopted on May 10, 2010.  She spent the first 16 months in an orphanage.  She is now among us, thriving and bringing us a lot of joy!  Cheers: Marie-Odile, David, Eric and Gaia.”  Here’s a photo: http://www.sce.carleton.ca/courses/sysc-2002/w10/mofamily.jpg.

 - Congratulations to Lois Frankel (7:30amn Earlybirds) for passing her Ph.D. Comprehensive Exams!

 - Good luck to Romy Schaffenburg (6pm Whitecaps) who is writing her Commissionaire Exam this weekend.

 - A belated Happy 50^th Birthday to Karen Jensen (7:30am Earlybirds) who turned 50 on May 29^th (and ran the Ottawa Race Weekend 5k with her son that day)!

 - The first big screen showing of David Chernushenko (husband of Marie-Odile Junker, x-Earlybirds)’s “Powerful – Energy for Everyone” is at the Museum of Civilization on Tue Jun 8^th at 7pm.  More details at: http://www.livinglightly.ca/films/.  E-mail david@davidc.ca ASAP to receive an official invitation.

 - Alumnus Rob Trimbee (x-Earlybirds/Whitecaps) reports that he’s started training with THOR Masters Aquatic in Markham and is getting back into shape.  He plans to start competing this Fall and looks forward to seeing those of us who compete at meets in 2010-11.

 

UOttawa Varsity Swimmer Passes Away:

Peter Suen, a 23 year old Varsity swimmer at Ottawa U, died in his sleep on Tue May 25^th.  The cause has not yet been determined.  See: http://www.geegees.uottawa.ca/?q=node/348&sid=19&nid=914.

 

News Articles:

- Sports Genes: How much of performance is genetic?: http://sportsillustrated.cnn.com/vault/article/magazine/MAG1169440/index.htm

- Olympic Hearts in Good Shape Despite Hard Training: http://www.reuters.com/article/idUSTRE63F5M720100416

- Dynamic Stretching Better Before Training and Racing: http://www.runningtimes.com/Article.aspx?ArticleID=19229

- Sports Nutrition: triglycerides can provide athletes with a valuable energy source: http://www.pponline.co.uk/encyc/sports-nutrition-triglycerides-can-provide-athletes-with-a-valuable-energy-source-40841

- Electrolytes 101: http://tinyurl.com/23vkc6m

- Could training when muscle carbohydrate stores are low be advantageous to athletes?: http://www.pponline.co.uk/encyc/sports-nutrition-the-latest-research-into-low-glycogen-training-42067

 

Swim Suits for Sale:  The suits range in brand, style, and colour.  Most women’s suits are $40 and under and most men’s suits are $25 and under.  The swim suits are available for browsing whenever Lynn is coaching – just ask!  A few new suits just in, including a pair of Speedo 100% polyester men’s jammers waist 33” ($40).

 

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 (7:10pm 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.

 

 

Spring Session Information

In this section you’ll find details on any changes to the plan (coaching, pool end, etc.), plus details on upcoming time trials, and attendance statistics.

 

For the Spring session, Saturdays continue to be at the usual 8:30-9:30am or 9:30-10:30am (shallow end) with a rotating coach schedule.  Lynn will be coaching the Earlybirds (deep end), and the evening coaches will normally be:

• Mon 6pm and 7:10pm: Lynn (shallow)
• Tue 6pm and 7:10pm: Mits (deep)
• Thu 6pm: Lynn (deep)
• Thu 7:10pm: Mits (deep)

 

Here are some upcoming coaching changes due to Lynn’s schedule:

Tue Jun 8^th (6pm and 7:10pm Whitecaps): Lynn

Mon Jun 14^th (6pm and 7:10pm Whitecaps): Mits

Thu Jun 17^th (6pm and 7:10pm Whitecaps): Lynn

Thu Jun 24^th (6pm and 7:10pm Whitecaps): Mits

Fri Jun 25^th (7:30am and 8:30am Earlybirds): Eddie (Pool Staff / 8:30am Earlybirds)

 

The time trials planned for the Spring Session are as follows:

400 Mon May 31^st (all)

50 and 100 Tue Jun 8^th / Wed Jun 9^th (all)

800/1500 Mon Jun 14^th (all)

200 Mon Jun 21^st (all)

Relays Wed Jun 30^th (Earlybirds)

 

Congratulations to all those who participated in the 400 time trial on Mon May 31^st, especially those of you who participated in the Ottawa Race Weekend a day or two before!

 

The biggest improvements were by Romy Schaffenburg (6pm Whitecaps) and Jamie Chalmers (7:10pm Whitecaps) who improved their 400 free by 49.9(!!) and 25.8(!) seconds, respectively.  The biggest (and only) improvement in 400IM was by Lisa Bromley (7:10pm Whitecaps) who improved by 4.5 seconds.  The full list of improvements follows:

 

400IM:

Lisa Bromley (7:10pm Whitecaps) 4.5 seconds

 

400fs:

Romy Schaffenburg (6pm Whitecaps) 49.9 seconds

Jamie Chalmers (7:10pm Whitecaps) 25.8

Kathy Brown (7:10pm Whitecaps) 18.4

Kerry-Lee Powell (7:30am Earlybirds) 16.8

Carol Alexander (7:30am Earlybirds) 10.6

Nathan Fudge (6pm Whitecaps) 10.5

Margaret King (7:30am Earlybirds) 8.0

Bill Westcott (6pm Whitecaps) 4.1

Aaron Holtzman (8:30am Earlybirds) 2.6

Nicole Delisle (6pm Whitecaps) 0.5

 

Here are the weekday attendance statistics for the Spring term.  There are now just 4 morning swimmers with perfect weekday attendance.  Let’s see who can keep it up!

 

7:30am Earlybirds (May 3-June 4^th; 14 workouts; range 18-27; average 22.5):

Perfect Attendance: Bruce B, Margaret K

Missed 1 Workout: Brad S, Jessica K, Kerry-Lee P, Linda R

Missed 2 Workouts: Carmel M, Lois F, Madelayne DG

 

8:30am Earlybirds (May 3-June 4^th; 14 workouts; range 7-15; average 10.6):

Perfect Attendance: Alan H, Margaret D K

Missed 2 Workouts: Christiane W, Colette K

 

6pm Whitecaps (May 3-June 3^rd; 14 workouts; range 13-27; average 18.9):

Missed 1 Workout: Pete L

Missed 2 Workouts: Dave B

 

7:10pm Whitecaps (May 3-June 3^rd; 14 workouts; range 6-23; average 15.0):

Missed 2 Workouts: Jamie C

 

 

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.

 

Fri-Sun Jun 4-6^th Open Water Swim Training Camp, Gravenhurst   

    http://www.npconsultants.com/oannesswims/owstc/index.html

Sat Jun 12^th Longueuil Masters LCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=9524 

Sat Jun 12^th Ottawa Riverkeeper 1500m Swim (MSO registration not required) http://www.somersault.ca/swims.htm
Sat Jun 19^th Shawinigan Masters Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8198

Fri-Sun Jun 25-27^th New England LCM Championships, Middlebury VT

    http://www.middleburymuffintops.org/LCMChamps/

Sat Jun 26^th Technosport 2k Swim Meech Lake (MSO registration not required)

    http://www.technosport.ca/series/series.htm

Sun Jun 27^th Etobicoke LCM Swim Meet http://www.mastersswimmingontario.ca/pdf/EOMAC2010WorldsWarmup.pdf
Sun Jul 4^th Greater Sydenham 1500m Swim (MSO registration not required) http://www.somersault.ca/swims.htm

Sun Jul 11^th Carleton Place Graham Beasley 1932m Swim (MSO registration not required)

    http://www.somersault.ca/swims.htm

Sat Jul 17^th 4^th Annual Bring on the Bay 3km Swim for Easter Seals (MSO registration not required)

    http://www.bringonthebay.com/

Sat Jul 17^th Brockville Open Water Swims Part 1: details TBC

Sat Jul 17^th Bright’s Grove 1.5 and 3km Open Water Provincial Championships

    http://www.mastersswimmingontario.ca/pdf/BrGroveows2010.pdf

Sat Jul 24^th Technosport 3k Swim Meech Lake (MSO registration not required)

    http://www.technosport.ca/series/series.htm

Sat Jul 31^st National Capital 1500m Swim http://www.somersault.ca/swims.htm
Jul 31-Aug 6th World Masters Aquatic Championships, Goteborg, Sweden (LCM) http://www.2010finamasters.org/

Sat Aug 7^th Technosport 4k Swim Meech Lake (MSO registration not required)

    http://www.technosport.ca/series/series.htm

Sat Aug 7^th 4km Swim for Soldiers, Orillia (MSO registration not required) http://www.osmh.on.ca/ events@osmh.on.ca

Sun Aug 8^th Welland 3 and 5km Open Water Swims http://www.mastersswimmingontario.ca/pdf/WELLANDows2010.pdf

Sun Aug 15^th Brockville Open Water Swims Part 2: details TBC

Sun Aug 15^th Thousand Islands 1500m Swim (MSO registration not required) http://www.somersault.ca/swims.htm

Sat Sept 4^th Canadian 3864m and 1932m Swims (MSO registration not required) http://www.somersault.ca/swims.htm

 

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

 

Sun May 16^th Mississauga Half Marathon (4914 participants)

Congrats to Anita Pozgay (x-7:30am Earlybirds) on her race.  Full results at: http://www.sportstats.ca/.

Anita Pozgay (x-7:30am Earlybirds; 40-44): 430^th overall, 78^th woman and 13^th in age group in 1:41:27.7 (1:40:52.6)

 

Sat-Sun May 29-30^th Ottawa Race Weekend

Great to see so many swimmers participating!  Great job by all!!  Finding results on the Sportstats site is much easier than it used to be due to the name search facility.  However, I likely still missed people.  Please let me know if you raced and I didn’t find you in the database.  Full results at: http://www.sportstats.ca/.

     5km (7504 participants) – placings by gun time

Alex Maxwell (x-7:10pm Whitecaps; 14-16): 79^th overall, 76^th man and 20^th in age group in 19:13.1 (19:11.3)

Jade Gregory (x-Whitecaps; 17-19): 366^th overall, 65^th woman and 5^th in age group in 22:53.0 (22:33.1)

Nathan Fudge (6pm Whitecaps; 30-34): 678^th overall, 523^rd man and 43^rd in age group in 25:11.7 (24:48.2)

Karen Jensen (7:30am Earlybirds running with Isaac; 50-54): 2756^th overall, 1178^th woman and 40^th in age group in 34:39.8 (31:21.7)

Isaac Jensen-Large (Karen’s son; 11-13): 2757^th overall, 1579^th man and 177^th in age group in 34:40.0 (31:21.6)

Tom Jensen-Large (Karen’s son; 11-13): 3577^th overall, 1894^th man and 218^th in age group in 37:29.6 (34:10.8)

David Large (Karen’s husband, running with Tom; 55-59): 3599^th overall, 1898^th man and 43^rd in age group in 37:36.0 (34:16.2)

Madelayne DeGrace (7:30am Earlybirds; 25-29): 4641^st overall, 2429^th woman and 297^th in age group in 41:23.5 (37:16.2)

Katherine Venance (6pm Whitecaps; 45-49): 5020^th overall, 2709^th woman and 221^st in age group in 43:00.2 (35:01.7)

     10km (8497 participants) – placing by gun time

Joanna Brown (x-Whitecaps; 19&U): 46^th overall; 8^th woman and 2^nd in age group in 35:41.6 (35:39.8)

Tricia Gerrow (6pm Whitecaps; 25-29): 2391^st overall, 771^st woman and 142^nd in age group in 58:15.8 (54:26.7)

Beth Marshall (x-Whitecaps; 35-39): 3637^th overall, 1430^th woman and 229^th in age group in 1:03:25.7 (1:01:02.1)

     Half Marathon (9207 participants) – placing by chip time [not sure why!]

Mike Lau (6pm Whitecaps; 45-49): 60^th overall, 57^th man and 7^th in age group in 1:23:41.3 (1:23:36.2)

Brad Shapansky (7:30am Earlybirds; 45-49): 107^th overall, 98^th man and 11^th in age group in 1:26:34.7 (1:26:32.4)

Steve Morton (x-Whitecaps; 35-39): 887^th overall, 726^th man and 147^th in age group in 1:43:33.3 (1:41:02.3)

Jen Corner-Gardiner (7:10pm Whitecaps; 30-34): 1377^th overall, 288^th woman and 59^th in age group in 1:47:12.4 (1:45:13.3) [Jen had a baby about 6 months ago!!]

Josh Robert (Renee’s son; 25-29): 1716^th overall, 1327^th man and 189^th in age group in 1:50:50.4 (1:47:51.4)

Hilary March (6pm Whitecaps; 30-34): 2147^th overall, 550^th woman and 123^rd in age group in 1:54:41.4(1:50:53.1)

Lucie Boudreau (8:30am Earlybirds; 50-54): 2471^st overall, 680^th woman and 20^th in age group in 2:00:02.2 (1:52:54.8)

Paul Denys (7:10pm Whitecaps; 45-49): 3800^th overall, 2418^th man and 310^th in age group in 2:00:56.6 (1:59:45.4)

Renee Robert (8:30am Earlybirds; 55-59): 4768^th overall, 1975^th woman and 29^th in age group in 2:10:54.0 (2:05:31.1)

Naomi Robert (Renee’s daughter; 20-24): 5377^th overall, 2378^th woman and 243^rd in age group in 2:14:26.7 (2:09:03.8)

Colette Kenney (8:30am Earlybirds; 45-49): 5413^th overall, 2405^th woman and 233^rd in age group in 2:10:24.3 (2:09:15.6) [Colette ran a marathon earlier this month!]

Andy Robert (Renee’s husband; 60-64): 6059^th overall, 3209^th man and 66^th in age group in 2:29:17.6 (2:13:47.9)

     Marathon (4003 entrants) – placing by gun time

Eric Biklo (6pm Whitecaps; 50-54): 147^th overall, 128^th man and 8^th in age group in 3:04:40.5 (3:04.25.4)

Susan Nevitt-Yelle (8:30am Earlybirds; 45-49): 1002^nd overall, 123^rd woman and 14^th in age group in 3:41:31.2 (3:40:46.5)

 

Sat-Sun Jun 5-6^th Rideau Lakes Bike Tour

Good luck (and no rain dances!) to Renee Robert, Colette Kenney, Lucie Boudreau, and Susan Nevitt-Yelle (all 8:30am Earlybirds) who are participating.  Is anyone else taking part?

 

 

Ask the Coach
 

Dear Coach:  Can you explain the back to breast turn again?  Wanna Be IMer

 

Dear W.B. IMer:  The rule for the back to breast turn is that it is considered a finish in backstroke, and not a backstroke turn.  Thus, a flip turn is not permitted, and you must touch the wall with your hand (or any other part of your body, but hand is recommended!) while still on your back.  You must then push off on your stomach to start the breaststroke, with the usual breaststroke pull-out rule applying.  To make the turn faster, I recommend a bucket turn – ask for a demo.

 

Dear Coach:  I improved a lot last year, but this year I’m not seeing much improvement, if any.  How can I get faster?  In a Rut

 

Dear I.a. Rut:  There are a lot of variables at work here.  For most of us, time is no longer on our side.  It’s harder to improve once we’re into our late 30s and beyond!   We also need to be realistic in our expectations.  Are you training as much as you were last year?  Being inconsistent in your training will make it harder to improve.  Also, these things do tend to go in phases.  At first, there are lots of “easy” improvements to make to your strokes.  As you become more proficient, it’s more difficult to improve your strokes.  All that said, though, the most important thing that you can do to improve is to vary your speed when swimming.  This means that you have to know what speed you are swimming at (i.e. use the pace clock!).  If your workouts get into a rut, you will, too.  To improve you have to “shock” your system.  Go easy when you should be going easy, but go very fast (as long as you have no health problems preventing that) when you are supposed to go fast.  That will force your body to continually adapt, which will make you fitter and faster.

 

Dear Coach:  I keep getting water stuck in my ears at workout.  Any suggestions?  Hopping on One Leg

 

Dear H.o.O. Leg:  I recommend ear drops.  You can buy these but they are quite expensive, though you can reuse the plastic bottle.  I mix about 90% rubbing alcohol with 10% hydrogen peroxide or vinegar and put a few drops in each ear (hold for a few seconds and then shake out) after workout.  The rubbing alcohol encourages the water to evaporate and the hydrogen peroxide / vinegar changes the pH of your each to make infections unlikely.

 
Private and Semi-Private Masters Swim Lessons
May/June:

Mon 9:45-10:45am: Jun 7

July/August:

Mon 7:15-8:15pm: Jul 5, 12, 19, 26

Wed 6:00-7:00pm: Jul 14, 21, 28; Aug 11, 18

Wed 7:00-8:00pm: Jul 14, 21, 28; Aug 4, 18, 25

Thu 7:15-8:15pm: Jul 8, 15, 22, 29

 

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

 
Reminders
 
Spring/Summer Registration

The Spring groups are filling up.  There are now just a few spots left in the 7:30am, 6pm, and 7:10pm groups.  You can register in person at the Welcome Centre any time the building is open, by phone (613-520-4480), or on-line (http://www2.carleton.ca/athletics/). 

- The Spring Session runs Mon May 3^rd until Wed Jun 30^th, with no workouts on Sat May 22^nd (Triathlon) or Mon May 24^th (Victoria Day).  There will be four groups available during this time:

·         7:30am Earlybirds: MWF 7:30-8:30am; and Sat 8:30-9:30am OR 9:30-10:30am: $79+GST barcode 1941

·         8:30am Earlybirds: MWF 8:30-9:30am; and Sat 8:30-9:30am OR 9:30-10:30am: $79+GST barcode 1942

·         6:00pm Whitecaps: MTuTh 6:00-7:10pm; and Sat 8:30-9:30am OR 9:30-10:30am: $89+GST barcode 1944

·         7:10pm Whitecaps: MTuTh 7:10-8:10pm; and Sat 8:30-9:30am OR 9:30-10:30am: $79+GST barcode 1945

- The Summer Session runs Fri Jul 2^nd until Sat Sept 4^th, with no workouts on Mon Aug 2^nd (Civic Holiday).  There will be two groups available:

·         7:30am Earlybirds: MWF 7:30-8:30am; and Sat 10:30-11:30am: $91+GST/HST barcode 1943

·         6:00pm Whitecaps: MTuTh 6:00-7:10pm; and Sat 10:30-11:30am: $96.50+GST/HST barcode 1946

Notes:

1.       Child Safety Supervision will not run in Spring/Summer due to the low numbers this year.  This program will be reconsidered for Fall/Winter 2010/2011 if we have 8 children confirmed.  Let Lynn know if you (or anyone else you know) is interested in this program.

2.       The convenience fee if you use the on-line registration system is now just $2.50.

 

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