From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, September 14, 2011 1:28 PM

To: 'Fran Craig'; 'Steve Baird'; 'Blake Christie'; 'Claudia Cronin-Schlote'; 'Kristi Dean'; 'Lynn Marshall'; 'Mits Kachi'; 'Tim Kilby'

Subject: Carleton Masters Swimming Newsletter #288

Carleton Masters Swimming Newsletter #288                Wednesday, September 14^th, 2011

To:  Carleton Masters Coaches / Staff (8 addresses)

Bcc: Those Registered for Fall 2011, those registered in 2010/11, and Alumni: 7:30am Earlybirds I (38 addresses), 8:30am Earlybirds II (33 addresses), 6pm Whitecaps I (39 addresses), 7:10pm Whitecaps II (15 addresses), 8:10pm Whitecaps III (11 addresses), Saturday Only (1 addresses), Masters “Alumni” (3 addresses), 2010-11 Swimmers (89), 2010-11 Alumni (18).

"The hardest step is the one that gets you out the door."

Masters Program Notes and Cancellations

• The Fall session is now underway.  Welcome to all new and returning swimmers!
• The 7:30am MWF and 6pm M/Tu/Th groups are full (waiting list available). 
• There is space in the other groups: 8:30am MWF; 7:10pm M/Tu/Th; 8:10pm Tu/Th; 8:15am Sat.
• The following programs are nearing capacity:
1. Fall 8:30am MWF Earlybirds: 8 spots left
2. Fall 8:15am Sat Earlybirds: 12 spots left
3. Winter 6pm M/Tu/Th Whitecaps: 12 spots left

· Mits will be coaching the 6pm Whitecaps on Thu Sept 15^th and both Earlybirds groups on Fri Sept 16^th, due to Lynn’s trip to Florida for her induction in the International Masters Swimming Hall of Fame (IMSHOF) (http://www.ishof.org/news/imshof11.htm).  As many of you have requested, I’ll bring back some photos!

· The Fall Workout themes have been posted on the web site: http://carletonmasters.tripod.com/mastplanfall11.pdf

Swimmer Notes

Swimmer Updates:

- Margaret Dibben King (8:30am Earlybirds) celebrated turning 80 years young by going sea kayaking last month!!: http://carletonmasters.tripod.com/11photo/.

- Liz Christie (8:30am Earlybirds) is one of the organizers of this upcoming charity event:

   The National Capital Purina Walk for Dog Guides will be held on Sunday, October 16, 2011, and the Lions clubs of the Ottawa area are challenging the Carleton community to come out and show their support for service dogs.

   The approximately 5 km walk will take place along the Rideau River, starting at De La Salle High School and travel through New Edinburgh Park to finish at the Rockliffe Retirement Residence on Porter Island. Walk, run, or roll along the beautiful Rideau River. Bring your service dog, your family dog, or your neighbour’s dog or just come on your own, as the route will be entirely accessible. Registration is free, and there are prizes for various fundraising targets.

   All proceeds from the walk will benefit the Lions Foundation of Canada, which is a charitable foundation founded by the Lions Clubs of Canada. Their mission is to provide service dogs to physically challenged Canadians in the areas of mobility, safety and independence, and they provide dog guides to Canadians through 5 on-going programs; Canine Vision, Hearing Ear, Special Skills, Seizure Response and Autism Assistance.  All these programs are funded through private donations only, and are offered to clients at no charge. There are absolutely no costs for the qualified client receiving a service dog, which includes meals, transportation, accommodation expenses and several weeks of training with their new companion at the training school in Oakville. 

   Come and show how the Carleton community cares about helping to provide service animals to Canadians!

   For more information and to find out how to register, go to http://sites.google.com/site/ncpw2011!

- Carleton’s Department of Psychology is organizing a “Get Psyched to Run” 5k Fun Run/Walk United Way Fundraiser on Sun Sept 25^th at Carleton.  Details at: http://www.events.runningroom.com/site/?raceId=7214

News Articles and Links:

- Italian Swimmer Races Dolphins (and Loses!): http://www.metro.co.uk/sport/oddballs/874965-filippo-magnini-beaten-by-dolphins-in-swimming-race

- More Athletes Using Cryotherapy to Speed Recovery: http://well.blogs.nytimes.com/2011/09/07/freezing-athletes-to-speed-recovery/?ref=health

- Couch Potatoes Explained? Missing Key Gene: http://www.sciencedaily.com/releases/2011/09/110905160904.htm

- How a Tired Brain Can Slow Your Physical Performance: http://www.theglobeandmail.com/life/health/fitness/exercise/fitness-research/how-a-tired-brain-can-slow-your-physical-performance/article2151758/?utm_medium=Newsletter&utm_source=Globe+Life&utm_type=text&utm_content=How+a+tired+brain+can+slow+your+physical+performance&utm_campaign=89764209-- Benefits of Cross-Training May End Before the Finish Line: http://www.nytimes.com/2011/08/16/health/16best.html?_r=1&ref=nutrition

- Research from Everest: Can Leucine Help Burn Fat and Spare Muscles?: http://www.sciencedaily.com/releases/2011/08/110828171215.htm

- Foods Rich in Protein, Dairy Products Help Dieters Preserve Muscle, Lose Fat (sponsored by Dairy Farmers!): http://www.sciencedaily.com/releases/2011/08/110829114706.htm

Swim Suits for Sale:  The suits range in brand, style, and colour.  Prices are $40 and less.  The swim suits are available for browsing whenever Lynn is coaching – just ask! 

Prescription Swimming Goggles for Sale:  Brand new in box Speedo prescription goggles -8 diopters.  (No longer any use to Lynn due to her cataract sugery!)  $10 OBO.

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:  The money raised selling these gently used caps for 50c will go towards the $45 annual fee to register Carleton Masters with Masters Swimming Ontario.  New: I have a few silicone caps for $2.  Just ask Lynn if you’re interested in looking at these.

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

Fall Session Information

The usual pool allocations and coaches are as follows:

7:30am Earlybirds: Deep End; Lynn

8:30am Earlybirds: Deep End; Lynn

6pm Whitecaps: Shallow Monday, Deep Tuesday/Thursday; Lynn

7:10pm Whitecaps: Shallow End; Mits

8:10pm Whitecaps: Shallow End; Mits

8:15am Saturdays: Shallow End; rotating coach schedule (see bulletin board / web site)

Exceptions will be mentioned here, if I have enough notice.

Mits will be coaching the 6pm Whitecaps on Thu Sept 15^th and both Earlybirds groups on Fri Sept 16^th -- thanks, Mits!

The time trials scheduled for the Fall session are as follows:

Mon Oct 17^th 400 free or IM (all)

Tue/Wed Oct 25/26^th 2 x 50 choice (6pm/7:30am/8:30am)

Mon Nov 7^th 200 (all)

Th/Fri Nov 24/25^th 1500/800 (all)

Tue/Wed Dec 6/7^th 100 (6pm/7:30am/8:30am)

Thu/Fri Dec 15/16^th relays (6pm/7:30am/8:30am)

This list is also available on the workout themes page – see link near the top of newsletter.

Here you will find information on the weekday workout attendance, including a list of the swimmers with perfect weekday attendance.  There are many of you with perfect attendance now.  Keep it up!  (Please let me know of any errors or omissions.)  Note that Mon Sept 12^th was a red-letter day for the 8:30am Masters with 29 swimmers being the maximum ever recorded at an 8:30am workout!

7:30am Earlybirds (Sept 7-14^th; 4 workouts; range: 24-30; avg.: 26.0):

Perfect Attendance: Alan J, Angela D, Brad S, Bruce B, Charles M, Chris M, Christian C, Dave C, Lois F, Margaret K, Rick H, Sandy L, Siobhan M, Susan H, Ursula S, Zoe P

8:30am Earlybirds (Sept 7-14^th; 4 workouts; range: 20-29; avg.: 23.5):

Perfect Attendance: Amir B, Colette K, Gaby S, Isabelle F, Isla P, Liz C, Lucie B, Margaret D K, Marie-Odile J, Mark B, Natalie A, Penny E, Renee R, Shauna I, Theresa W, Tony R

6pm Whitecaps (Sept 6-13^th; 4 workouts; range: 23-29; avg.: 25.8):

Perfect Attendance: Alison S, Bill W, Cam D, Deb Loh, Deb O, Don W, Heather G, Jamie W, Lee S, Lina V, Nicole D, Sara D, Sean D

7:10pm Whitecaps (Sept 6-13^th; 4 workouts; range: 7-11; avg.: 8.5):

Perfect Attendance: Jamie C, Lauren D, Mindy F, Roy H

8:10pm Whitecaps (Sept 6-13^th; 3 workouts; range: 8-9; avg.: 8.7):

Perfect Attendance: Angela C, Elaine C, Jean K, Joanie C, Melissa D, Paul D, Veronica T

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2012 will be starting soon.  Cost will $35.  Please pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2012.  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 nearby 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.

Sat Oct 15^th Brantford Fall Sprint Meet

http://www.mastersswimmingontario.ca/pdf/BrantfordFallSprintSplashOct2011.pdf

Sat Oct 22^nd Swim Ottawa Masters SCM Meet (details TBA)

Sat Nov 5^th Brossard Masters SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=11687

Nov 8-15^th Pan American Masters LCM Championships, Rio de Janeiro, Brazil 

http://www.panamericanmaster2011.org/?language=en

Sun Nov 13^th Etobicoke Masters SCM Meet (details TBA)

Sat Nov 19^th (TBC) Coupe de Montreal

Sat Dec 3^rd (TBC) Technosport Meet

Sat Dec 3^rd (TBC) Montreal North Meet

Sun Dec 11^th North York Pentathlon Meet (details TBA)

Dec 11-17^th British Virgin Islands Swim Trip http://www.swimvacation.com

Jan 3-10^th and 10-17^th: MSO Training Camps, Margarita Island, Venezuela http://www.npconsultants.com/oannesathletics/

Sun Jan 22^nd Alderwood Yards Masters Meet (SCY, details TBA)

Sun Feb 12^th Burlington Masters Meet SCM

http://www.mastersswimmingontario.ca/pdf/BurlWinSplashFeb122012.pdf

Sun Feb 19^th Cornwall Masters Meet SCM (details TBA)

Sun Mar 11^th Etobicoke Swim for Heart 1500 SCM (details TBA)

Mar 30^th – Apr 1^st Ontario Masters Championships, Toronto area (details TBA)

Sat Apr 21^st Downtown Swim Club LCM Meet, U of Toronto (details TBA)

Sun May 6^th Thornhill Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/ThornhillMay62012.pdf

May 18-21^st Canadian Masters Nationals, Kelowna, BC http://cmsc2012.ca/

Jun 3-17^thFINA World Aquatic Championships, Riccione, Italy http://www.finamasters2012.org/;

    qualifying times: http://www.fina.org/H2O/index.php?option=com_content&view=article&id=2229&Itemid=1082

Summer 2014 FINA World Aquatic Championships, Montreal (details TBA)

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

Sat Sept 3^rd Canadian Triathlon, Ottawa

Well done Rick, Kristi, Mits, Christian, and Steve.  Kudos to Rick for being first overall in the Half-Ironman Distance!!  Full results at: http://www.sportstats.ca.

Sprint Distance (750m/30k/5k; 187 participants)

   Kristi Dean (Coach; 35-39): 164^th overall, 74^th woman, and 11^th in her age group in 2:16:59.9

   Mits Kachi (Coach; 35-39): Mits had a good swim and bike, but pulled something in his leg during the race and was unable to run (or even walk) L.

Olympic Distance (1500m/45k/10k; 126 particiants)

   Christian Cattan (7:30am Earlybirds; 30-34): 60^th overall, 47^th man and 5^th in his age group in 3:13:23.4

Half-Ironman Distance (1932m/90k/21.1k; 138 participants)

Rick Hellard (7:30am Earlybirds; 45-49): 1^st overall, 1^st man and 1^st in age group in 4:34:46.9

Steve Morton (x-Whitecaps; 40-44): 106^th overall, 78^th man and 16^th in age group in 7:21:13.5: Steve was reasonably happy with his time, considering the amount of training (or lack thereof!) that he did!

Sat Sept 10^th Marathon du Medoc, Bourdeaux, France (7354 participants)

This sounds like a fun run – it has many wine stations (as well as water stations!): http://www.marathondumedoc.com/index.php.  Congratulations to Susan and her husband for their good races – I hear that it was a super hot day!  Full results at: http://www.sport-info.com/www/sportinfo/resultats/blanc/discipline.php?CLASSEMENT=%&MOIS=09&AN=11&table=resultats_course&debut=0&NUM=6848&PARTICIPANT=%.

Susan Nevitt-Yelle (7:30am Earlybirds; under 50): 694^th overall and 45^th in age group in 4:18:21 (4:13:00)

Jean-Denis Yelle (Susan’s husband; over 50): 2596^th overall and 484^th in age group in 5:20:04 (5:14:42)

Sat Sept 10^th Carleton Place Dragon Boat Festival

Congratulations to the Foolish Sport Chicks, with about half the team made up Carleton Masters swimmers, and organized by Natalie Aucoin and Isabelle Fradette (both 8:30am Earlybirds), on being the 2^nd women’s team out of 16!!  They were second behind the Galley Girls, an elite team.  They also placed between 12^th and 15^th among all the 44 teams.  Their time in the final was 1:54 (best earlier in the day was 1:51, but conditions change).  Well done ladies!!!  Race web site: http://fall400.com/.

Sat Sept 10^th Esprit OlympicTriathlon, Montreal (1500m/40k/10k; 518 participants)

Well done, Francois!  He was 3 minutes faster than last time he did this race in 2009.  Full results at: http://www.sportstats.ca.

Francois Mathieu (7:10pm Whitecaps; 40-44): 330^th overall and 59^th in age group in 2:41:13.

Sun Sept 11^th Muskoka Triathlon (1.9k/90k/21.1k; 1008 participants)

Great job!  Kevin was well under 6 hours and Robert’s swim time was 3^rd in his age group!  Too bad about Robert’s derailleur problems on the bike.  Both Robert and Kevin are now planning to do Ironman Canada in 2012!!  Full results at: http://www.sportstats.ca.

Kevin Graham (7:30am Earlybirds; 35-39): 220^th overall and 40^th in age group in 5:45:16

Robert Fabes (7:30am Earlybirds; 50-54): 480^th overall and 41^st in age group in 6:24:16

Masters Swimming Canada Top 20, Records, etc.

Check out the MSC statistics including the National Records and top 20 (by gender and age group both SCM and LCM) at: http://www3.sympatico.ca/chberger/#canada (last update Jul 30^th).

Ask the Coach

Dear Coach:  What happened to the wooden box that usually contains all the yellow kick boards and torpedo-style pullbuoys?  Inquiring Minds Want to Know

Dear I.M.W.t. Know:  One of the wheels came off the Masters Box and it is being repaired.  In the meantime we are using a smaller cage-style “shopping cart”.

Dear Coach:  How many spots are left in the Winter 6pm group?  Maybe I Should Sign Up Now

Dear M.I.S.S.U. Now: There are 12 spots left.  Now that the group is full, those who missed out will start taking the remaining Winter spots, so I’d recommend signing up sooner rather than later!

Dear Coach:  Due to an upcoming competition, I’d like to do a different workout from everyone else during the Masters swim.  Is that ok?  Racing Swimmer

Dear R. Swimmer: If you can do your race preparation without affecting the other swimmers in your lane, that’s fine.  For example, if you want to take it easy or get out early, there’s no problem.  However, if the pool is busy and you want to do a completely different workout from what’s planned, we likely cannot accommodate you.  Remember that with your membership you get free access to all the Carleton public swims, so that would be a better choice in that case.

Lynn’s Private and Semi-Private Masters Swim Lessons

Tentative Fall Availability:

Mon 9:45-10:45am: Sept 19, 26; Oct 3, 17, 24, 31; Nov 7, 14, 21, 28; Dec 5, 12

Fri 9:45-10:45am: Sept 30; Oct 7, 28; Nov 4, 11, 25; Dec 9, 16

Some evenings/weekends likely available in December, dates still to be confirmed.

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

Reminders

Masters Fall/Winter Programs:  Here are the details on the Fall/Winter Masters program. 

Registration for both Fall and Winter has started.  Please register early to ensure that you get into the group you want!  You must be a Carleton Athletics member, and Masters program registration must be done by phone or in person (not on-line).  The only change from last year is that Child Safety Supervision will not be offered.

Fall Session: Tue Sept 6^th to Sat Dec 17^th (no workouts Mon Oct 10^th)

Earlybirds 1 (7:30-8:30am MWF): Barcode 3538; $126+HST; Coach: Lynn (Full for Fall: wait list available)

Earlybirds 2 (8:30-9:30am MWF): Barcode 3539; $126+HST; Coach: Lynn

Whitecaps 1 (6:00-7:10pm MTuTh): Barcode 3549; $138+HST; Coach: Lynn (Full for Fall: wait list available)

Whitecaps 2 (7:10-8:10pm MTuTh): Barcode 3553; $126+HST; Coaches: Mon: Lynn; Tue/Thu: Mits

Whitecaps 3 (8:10-9:10pm TuTh); Barcode 3556; $92+HST; Coach: Mits

Saturday Earlybirds (8:15-9:25am Sat): Barcode 3540; $42+HST; Coaches: rotating schedule, see web site

Winter Session: Tue Jan 3^rd to Fri Apr 13^th (no workouts Mon Feb 20^th, Fri Apr 6^th, Mon Apr 9^th)

Earlybirds 1 (7:30-8:30am MWF): Barcode 3541; $126+HST; Coach: Lynn

Earlybirds 2 (8:30-9:30am MWF): Barcode 3542; $126+HST; Coach: Lynn

Whitecaps 1 (6:00-7:10pm MTuTh): Barcode 3550; $138+HST; Coach: Lynn

Whitecaps 2 (7:10-8:10pm MTuTh): Barcode 3554; $126+HST; Coaches: Mon: Lynn; Tue/Thu: Mits

Whitecaps 3 (8:10-9:10pm TuTh); Barcode 3558; $92+HST; Coach: Mits

Saturday Earlybirds (8:15-9:25am Sat): Barcode 3544; $42+HST; Coaches: rotating schedule, see web site

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 at a time.  (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!)

Triathletes: Check out Rudy Hollywood’s website: http://www.trirudy.com and subscribe to the daily tri-news e-mail.  Another good resource is http://www.slowtwitch.com/.  Lots of free triathlon advice, a training log and challenges like the 100 runs in 100 days!

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