From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, September 28, 2011 2:17 PM

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

Subject: Carleton Masters Swimming Newsletter #289

Carleton Masters Swimming Newsletter #289                Wednesday, September 28^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 (39 addresses), 8:30am Earlybirds II (36 addresses), 6pm Whitecaps I (40 addresses), 7:10pm Whitecaps II (19 addresses), 8:10pm Whitecaps III (11 addresses), Saturday Only (1 addresses), Masters “Alumni” (24 addresses), 2010-11 Swimmers (60), 2010-11 Alumni (13).

Overheard at the Pool after doing Drills with Balls and Cups: “Well, if I don’t become a better swimmer, at least I’ll be able to join the circus!”

Masters Program Notes and Cancellations

• Please note that there are no workouts on Mon Oct 10^th (Thanksgiving).
• For those registered in the 8:15am Saturday Earlybirds, there *is* workout Sat Oct 8^th.
• 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). 
• The following programs are nearing capacity:
1. Fall 8:30am MWF Earlybirds: just 2 spots left
2. Fall 8:15am Sat Earlybirds: 8 spots left
3. Winter 6pm M/Tu/Th Whitecaps: 9 spots left

Swimmer Notes

Swimmer Updates:

- Congratulations to Shauna Ironside (8:30am Earlybirds) and Kevin Geddes who were married on Sat Sept 17^th!  The 8:30am Masters celebrated on Mon Sept 26^th with a card from the group and cookies – all organized by Carla Sowinski (8:30am Earlybirds).  A new record attendance of 30 was set by the 8:30am group on that date (news of the cookies must have leaked out!).

- Our best wishes to Robin Henderson (7:30/8:30am Earlybirds) who had surgery for breast cancer on Sept 13^th.  The surgery went well, and she will get the pathology results soon.  Dawn Walsh (8:30am Earlybirds) was one of Robin’s recovery room nurses (small world!).  Robin is in good spirits and hopes to be back swimming soon.  She sends her regards to the 7:30am and 8:30am Masters.

- Marg Eades (6pm Whitecaps) is retiring this Friday after nearly 35 years with Bell Canada.  Congratulations, Marg!

- Derek Baas (6pm Whitecaps) has a date for his surgery: Oct 13^th.  This is a lengthy (8hr) operation to remove a growth that is putting pressure on his ear.  With any luck it will resolve the health issues he’s been having, and we hope to see him back in the pool in January!

- Charles McFarland (7:30am Earlybirds) had a great excuse for missing workout on Fri Sept 23^rd – he was on TV live from Orleans at 8:45am.  Check out his great interview on the Shenkman Arts Centre at: http://www.youtube.com/watch?v=I6eO1XB5bu8&feature=youtu.be.

- As promised, here are some photos and videos from Lynn’s IMSHOF induction in Jacksonville, Florida on Fri Sept 16^th.  I have posted one photo on the Masters web site: http://carletonmasters.tripod.com/11photo/.  For those who want more, here are more photos: https://www.facebook.com/media/set/?set=a.10150826468860604.755021.669015603&l=7daee71c48&type=1; the video prepared by ISHOF: http://www.youtube.com/watch?v=llMMuzllxMU (with photos of present and past Carleton Masters, including: George Tombler, Melanie Patina, Steve Morris, Steve Kennedy, Amir Banihashemi, Mark Blenkinsop, Bicki Westerheide, Debby Whately, Joanie Conrad, Kim Kennedy, Lisa Hans and a great photo taken by Gi Wu); my speech: http://www.youtube.com/watch?v=m6AdjItMGGY (including “thank you”s to Carleton Athletics, Steve Baird, Masters coaches Claudia Cronin-Schlote, Mits Kachi, Kristi Dean, Tim Kilby, Blake Christie, and all the Carleton Masters swimmers); and a “sideline” note from the Ottawa Citizen: http://www.ottawacitizen.com/sports/Sidelines/5416930/story.html.

- Girls in grades 7 to 10 and their parents are invited to Carleton’s “Go Eng Girl” to introduce girls to Engineering.  This event will be held Sat Oct 1^st 9:30am-1:30pm.  More details at: http://www1.carleton.ca/engineering-design/prospective-students/go-eng-girl/.

- 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 Rockcliffe 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!

News Articles and Links:

- More evidence that static stretching pre-exercise is bad for you (thanks to alumna Sabina Valentine for these links): http://sweatscience.com/static-stretching-before-cycling-makes-you-less-efficient/ and http://sweatscience.com/static-stretching-lowers-cycling-effiency-and-time-to-exhaustion/

- Diana Nyad attempts Cuba/Florida again but quits due to Jellyfish stings: http://www.cnn.com/2011/09/25/health/cuba-nyad-swim/index.html?hpt=hp_t2&sct=mr_t12_a1

- Dara Torres Back in the Pool: http://sportsillustrated.cnn.com/2011/more/09/22/Dara-Torres-back-from-surgery.ap/index.html?sct=mr_t2_a10

- Prescribing Exercise to Treat Depression: http://well.blogs.nytimes.com/2011/08/31/prescribing-exercise-to-treat-depression/

- Chocolate could Reduce Heart Risk by a Third [Ed. Note: Probably not in the quantities I consume ;-)]: http://www.cbc.ca/news/health/story/2011/08/29/chocolate-heart-health.html

- A Small Break in Training Pays Dividends: http://www.theglobeandmail.com/life/health/fitness/running/training-and-technique/give-it-a-rest-a-small-break-in-training-pays-dividends/article2121112/

- Training, Talent, 10,000 Hours, and Genes: http://www.sportsscientists.com/2011/08/training-talent-10000-hours-and-genes.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+blogspot%2FcJKs+%28The+Science+of+Sport%29

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! 

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.

Thanks very much to Mits for coaching the 6pm Whitecaps on Thu Sept 15^th and both Earlybirds groups on Fri Sept 16^th.  Thanks also to Mits for bringing goodies for all on Thu Sept 22^nd.

Lynn will be coaching the 7:10pm and 8:10pm Whitecaps for Mits on Thu Sept 29^th. 

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 still a lot of you with perfect attendance.  Keep it up!  (Please let me know of any errors or omissions.) 

7:30am Earlybirds (Sept 7-28^th; 10 workouts; range: 23-31; avg.: 26.0):

Perfect Attendance: Alan J, Angela D, Bruce B, Chris M, Margaret K, Zoe P

8:30am Earlybirds (Sept 7-28^th; 10 workouts; range: 20-30; avg.: 23.3):

Perfect Attendance: Amir B, Colette K, Isla P, Margaret DK, Mark B, Renee R

6pm Whitecaps (Sept 6-27^th; 10 workouts; range: 18-29; avg.: 25.4):

Perfect Attendance: Cam D, Don W, Jamie W, Nicole D

7:10pm Whitecaps (Sept 6-27^th; 10 workouts; range: 7-15; avg.: 10.8):

Perfect Attendance: Jamie C

8:10pm Whitecaps (Sept 6-27^th; 7 workouts; range: 6-10; avg.: 8.0):

Perfect Attendance: Jean K, Joanie C, 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, Brewer Pool (7:30-10:30am; events 25s, 50s, 100fs, 100IM, 200 open;

    max 4 events $20; details to be on MSO web site shortly)

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

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)

Mar 8-18^th PP Travel and Training Swim Cruise psimard34@sympatico.ca

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)

Apr 13-15^th Quebec Masters Championships, Gatineau (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^th FINA 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

Apologies to Lucette for missing her last time and congratulations on the age group win!!  Full results at: http://www.sportstats.ca.

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

Lucette Laflamme (7:10pm Whitecaps; 55-59): 60^th overall; 12^th woman and 1^st in age group in 6:18:19.9

Sun Sept 11^th Lake Las Vegas, Nevada Ironman 70.3 World Championships (1.9k/90k/21.1k; 1505 participants)

Great job, Margie!  Sounds like it was a very tough run in the heat!  Full results at: http://ironman.com/assets/files/results/worldchampionship70.3/2011.pdf.

Margie Bailey (x-8:30am Earlybirds, 35-39): 555^th overall, 50^th woman and 11^th in age group in 5:06:31 

Sat-Sun Sept 17-18^th Quebec Cup Dragon Boat Festival

The Cascades Senior Women (Chelsea) including Debby Whately (6pm Whitecaps) placed 2^nd in the Competitive Women’s Teams division of this festival, based on a combination of all three races (200m where they were 3^rd; 500m where they were 2^nd, and the 2k where they were also 2^nd).  The team ahead of them was the Montreal Dragon Boat Club’s Elite team (of much younger women!).  Well done!!  Full results at: http://www.22dragons.com/files/qc_cup/results_2011.pdf.  This was Debby’s last festival of the season, so we should see her back in the pool much more regularly now.

Sat-Sun Sept 17-18^th SavageMan Triathlon Festival, Deep Creek Lake State Park, MD

Rick participated in not one, but both Triathlons!  Full details at: http://www.savagemantri.org/.  He’s written a great race report on this experience: http://www.zone3sports.com/race%20reports/race%20report--Savageman%20Triathlon%202011.html.  Well done, Rick – just reading the race report exhausted me J !  Here’s how he did:

SavageMan 30 (0.9/22.9/6.2 miles; 421 finishers):

Rick Hellard (7:30am Earlybirds; 45-49): 2^nd overall, 2^nd man, and 2^nd in age group in 2:09:51

SavageMan 70 (1.2/55.7/13.1 miles; 393 finishers):

Rick Hellard (7:30am Earlybirds; 45-49): 9^th overall, 9^th man, and 3^rd in age group in 5:14:46

Sun Sept 18^th Half Marathon Army Run (21.1k; 6423 participants)

Congratulations to you all!  This was an age-corrected PB for Mike.  Gi was within 30 seconds of his best time, despite a bathroom break.  Stephane did his best ever half, and it was Elaine’s first ever half!!  Did I miss anyone?  Full results at: http://www.sportstats.ca. 

Mike Lau (6pm Whitecaps; 40-49): 48^th overall, 47^th man and 12^th in age group in 1:24:07.8 (1:24:02.1)

Gi Wu (6pm Whitecaps; 20-29): 1287^th overall, 1072^nd man and 253^rd in age group in 1:48:46.7 (1:46:22.9)

Elaine Yardley (6pm Whitecaps; 30-39): 2824^th overall, 821^st female and 310^th in age group in 2:02:14.3 (1:57:39.1)

Stephane Raynaud (x-6pm Whitecaps; 30-39): 3239^th overall, 2217^th male and 667^th in age group in 2:06:24.4 (2:03:59.5)

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:  How many spots are left in the Winter 7:30am Earlybirds group?  Want A Spot

Dear W.A. Spot:  Right now there are 23 spots (out of 40) left.

Dear Coach:  Is it ok to pass someone when there is someone coming the other way?  In other words, is it ok to have three people side by side in the lane (two going one way, and one the other)?  Wondering About Passing Etiquette

Dear W.A.P. Etiquette: Yes, this is fine, as long as everyone in the lane is careful and aware of the other swimmers in the lane.  The person passing needs to ensure that there is space to pass safely.  Four (two going each way), can be done in a wide lane, but requires precision!

Dear Coach:  I’ll be in Vancouver for a week in October.  Do you have any suggestions on where I could swim?  Travelling Swimmer

Dear T. Swimmer:  Check out the following web site: http://www.swimmersguide.com/.  It has a list of pools in nearly every city in the world.  (And if your favourite pool is missing, you can get the information added.)  Just be sure to confirm the information as it can change, and many pools do close for annual maintenance.

Lynn’s Private and Semi-Private Masters Swim Lessons

Fall Availability:

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

Fri 9:45-10:45am: Oct 7; Nov 4, 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