Carleton Masters Swimming Newsletter
#127 Sunday, October 2nd,
2005
To: Carleton Coaches (11 addresses)
Bcc:
Those Registered for Fall 2005 and
Alumni: High Intensity (14 addresses), 7:30am Earlybirds (33
addresses), 8:30am Earlybirds (16 addresses), 6pm Whitecaps "A" (41
addresses), 6pm Whitecaps "B" (31 addresses), Nightcaps (20 addresses),
Masters "Alumni" (29 members).
Plus Those Registered for 2004-05 and Alumni:
6:30am Earlybirds (17 addresses), 7:30am Earlybirds (23 addresses),
8:30am Earlybirds (5 addresses), 6pm Whitecaps "A" (9 addresses), 6pm
Whitecaps "B" (9 addresses), Nightcaps (16 addresses), Masters "Alumni" (27
members).
Note: I am cleaning up the e-mail
lists now. If you are not planning to register for Fall
2005 but want to continue receiving the newsletter, please let me know (if you
have not already done so).
Thanksgiving Cancellation
There are Masters / High Intensity workouts as usual on
Fri Oct 7th (University Day) and Sat Oct 8th (Thanksgiving Weekend). Note,
however, that there are no Masters workouts on Mon
Oct 10th (Thanksgiving Holiday). There is just
one public swim that date: 11:45am-3:30pm. High Intensity swimmers
only can attend the Varsity workout 3:30-5:30pm Mon Oct 10th.
Fall Registration
Continues
Welcome to all new and returning Carleton Masters
swimmers. If you are planning to swim in Fall 2005 and have not yet
registered, details on the programs and prices are in the reminders section
below. There is still space in all groups, except 6am High
Intensity. Pro-rated prices are available about 1 month after the program
starts. Contact the Athletics Customer Service office for more
details.
MSO Registration (Last Chance without Late
Fee!!)
Interested in competing in Masters Swimming Competitions
this season? If so, it's time to renew / purchase your annual Masters
Swimming Ontario (MSO) membership. Cost is $25 (cash or cheque payable to
"Carleton Masters Swim Club"), and your membership will be good until Dec 31st,
2006. For new memberships I need: name, full address, home phone, date of
birth and whether or not you've been registered with any Ontario Masters swim
club previously. For renewals, just let me know if any of your contact
information has changed. Please get this information and your money
(preferably cash so I don't have to go back to the bank!) to Lynn by
Mon Oct 3rd. Carleton
Masters charges a $1 late fee for registrations after that
date.
Swimmer
Notes
Weddings and More
Weddings: Congratulations to Nicole Galvin
(Whitecaps "A") and Bill Couch who were married on Sept 10th.
Congratulations also to Jackie Brunetta and Jeff
McGrath (both x-Whitecaps "A") who got married on Sept 24th. And
best wishes to Coach and High Intensity swimmer Mits
Kachi and his fiancée Tanya for their wedding on Oct
15th.
Swimmer's
Shoulder: Thanks to Sheila (Whitecaps "A") for
bringing this article to my attention:
Identifying and Managing Shoulder
Pain in Competitive Swimmers: How to Minimize Training Flaws and Other Risks.
Casey J. O'Donnell, DO; Jay Bowen, DO; Jeffrey Fossati, MD THE PHYSICIAN AND
SPORTSMEDICINE - VOL 33 - NO. 9 - SEPTEMBER 2005: http://www.physsportsmed.com/cover.htm.
MSC Beta Fitness Web
Site: Masters Swimming Canada (MSC) is beta-testing a new web
site more oriented to the fitness swimmer. Check it out at: http://www.mymsc.ca. (Note that currently,
Carleton Masters swimmers only register with MSO and thus MSC if they are
intending to compete. However, anyone is welcome to join MSO -- just ask
for details.)
Update from Iqaluit:
Mandie B (x-7:30am Earlybirds), sends this
update...
I am enjoying swimming here in
Iqaluit, but truly miss the team approach and your leadership. The newsletters
and workouts keep me connected to a swimming world - so thanks very much.
In Iqaluit, there is a 20 yard pool, and although it is short and requires some refiguring I am
thankful to have access to swimming water at lunchtimes. I have a fair few
people come to talk to me about my swimming technique, and I always mention your
name and the time spent on private lessons in December of last
year.
Apart from swimming, life in the
Baffin Region has been busy. I am one of 2 full time physiotherapists serving
about 16 000 people. Needless to say our waitlists are quite long. I travel
about once a month to smaller communities on Baffin Island to provide
physiotherapy services. The scenery is more beautiful and the culture more
unique than I could have imagined.
Update from Sebastien: Sebastien C-R (x-8:30am
Earlybirds) is off to Australia and New Zealand later this month. He'll be
back to swim with us in the Spring.
Masters Nordic Skiing Anyone?: Nakkertok Masters
welcomes those over 30 who would like to increase your ski fitness, upgrade your
classic or skate skills, try your hand at ski racing or improve your race times.
Come and train with our new energetic head coach, Mike Vieira! While the
program is not intended for beginning skiers, you needn’t be a skilled skier or
have any race experience to join.
Practice Times:
Thursdays 7:00 to 8:30 p.m. These sessions are underway now and are led by
Mike. We meet at Mooney’s Bay, off Riverside Drive on the grass beside the main
parking lot (directly in front of the Terry Fox facility). Please bring
classic ski walking poles if you have them (7 to 10 cms shorter than your
regular poles) and a water bottle. Thursday sessions include ski
walking/striding/ bounding, plyometrics, hill work and core
strength.
Saturdays, beginning on Oct.15 at P8 in Gatineau
Park.
From Oct. 15, there will be Thursday and Saturday sessions until the end of
March.
Program Fees: $150. plus a current Nakkertok
membership. The fees are due Oct 10. For complete information about Nakkertok,
please refer to the website at
http://www.nakkertok.ca/ or contact
Jo-Ann Holden (8:30am Earlybirds):
jholden@magma.ca.
Men's Suit for
Sale: Men's Black Nylon Speedo briefs with Carleton Masters logo.
Size 32, only worn once. Asking $20. Please contact jeffrey.furry@gmail.com.
Nose Clips for Sale: Cost $5. Contact
Lynn if you are interested.
Carleton Swim
Suits: Carleton swim suits (in a range of sizes) will be
available in the October/November time frame.
Fall Session
Information
This section will inform you ahead of time of any
upcoming special sets / workouts. Note that the workout themes are posted
on the bulletin board and web site: http://carletonmasters.tripod.com.
If you have any questions, don't hesitate to ask your coach.
Congratulations to the 32(!!)
swimmers with perfect weekday attendance to date. (We don't take
attendance on Saturday morning.)
7:30am Earlybirds (Sept 14-30th; 8
workouts; range 20-24; avg: 22.3)
Perfect Attendance: Barb P, Blair
G, Francois A, Gwen, Leona, Mike S
8:30am Earlybirds (Sept 14-30th; 8 workouts; range
11-17; avg: 14.9)
Perfect Attendance: Alan H, Colette K, Flo, Natalie
A, Penny
Whitecaps "A" (Sept 13-29th; 8
workouts; range 18-28; avg: 22.0)
Perfect Attendance: Cam, Don W,
Joanne D, Kathryn P, Lina, Nicole D, Steve Morton
Whitecaps "B" (Sept 13-29th; 8
workouts; range 19-24; avg: 21.6)
Perfect Attendance: Christiane W,
George, Katie S, Melanie S, Suzanne L, Zivi
Nightcaps (Sept
13-29th; 6 workouts; range 15-20; avg: 17.3)
Perfect Attendance:
Anna P, Brad W, Elizabeth P, Tara R, Victoria, Violaine
High Intensity (Sept 13-Oct
1st; 8 workouts (6 HI 2); range 8-15; avg: 11.1 [excluding
Varsity])
Perfect Attendance: Dave S, Francois A (HI 1 &
2), Mits
Masters Swimming
Competitions
You must register
annually with Masters Swimming Ontario (MSO) if you want to compete in
Masters Swimming competitions. Registration / renewals are due by
Mon Oct 3rd. Details
above.
Sun Nov 13th
Kingston Masters Meet (Kingston Military Sports Centre).
Registration: 9am; Warm-Up: 10am; Meet starts 11am. Events: 100fl, 50br,
100bk, 50fs, 100IM, 200XMR, break, 200fl, 200bk, 200br, 200fs, 200IM (only
one 200 per person!), 50fl, 100br, 50bk, 100fs, 200XFR, water slide,
social. Cost: $25 (can pay on-line or by mail). Deadline:
Fri Nov 11th. Full details at: www.ohm.you-name-it.ca.
Sat Nov 26th Technosport Sprint
Meet (U of Ottawa) 7:45am warm up, 8:30am start, 11am finish, followed
by free breakfast. Events: 400fs, 100fl, 200fs, 100bk, 100fs, 100br, 50fs,
200IM, 200MR. Cost: $25 (unlimited events; can pay on the day).
Deadline: Wed Nov 16th. Register on-line at: http://ca.geocities.com/technosport@rogers.com/forms/seriesmf.htm (or follow links from: http://www.technosport.ca) and e-mail: coachduanejones@technosport.ca to
confirm that your entry was received.
Sat Dec 3rd Technosport Distance Meet (U of
Ottawa) 7:45am warm up, 8:30am start, 11am finish, followed by free
breakfast. Events: 800fs, 1500fs. Cost: $25 (unlimited events; can
pay on the day). Deadline: Wed Nov 23rd. Register
on-line at: http://ca.geocities.com/technosport@rogers.com/forms/seriesmf.htm (or follow links from: http://www.technosport.ca) and e-mail: coachduanejones@technosport.ca to
confirm that your entry was received.
Sat Jan 7th am
Technosport Sprint Meet (Ottawa U)
Sat Jan 15th 1000 Island Y
Masters Meet (Brockville)
Sat Jan 28th am Technosport
Distance Meet (Ottawa U)
Sat Feb 11th pm Nepean
Winterlude Meet (Sportsplex; LC)
Sat Mar 11th am Technosport
Sprint Meet (Ottawa U)
Fri Mar 31 - Sun Apr 2nd
Provincial Championships (St Catharines)
Sat Apr 8th am Technosport
Sprint Meet (Ottawa U)
Sat May 13th am Technosport
Sprint Meet (Ottawa U; maybe LC)
Sat Jun 3rd am Technosport
Distance Meet (Ottawa U; maybe LC)
Race
Results: (Please send in your
results!!)
Sat
Sept 17th Montreal Esprit
Triathlon
Congrats to those who
participated. Here are two more results not included last
time. Full results at: http://www.sportstats.ca.
Elite Male
Olympic (1.5k/40k/10k; 19 men)
Jamie
(High Intensity): 2nd overall in 1:53:25 (just 4 seconds
behind 1st!!)
Ironman
(3.8k/180k/42.2k; 55 competitors)
Mike
Stashin (6:30am Earlybirds): 17th overall and 5th in men's 40-44 in
11:43:50
Here is Mike's Ironman
report from TriRudy:
Week of the
race. I was quite nervous as it was my first Ironman distance triathlon. I
remember reading somewhere that you shouldn’t stress over things you are not in
control of, like the weather………So I spent the whole week worrying about the
weather…….How couldn’t I …. Hurricane Ophelia was traveling north up the
Atlantic coast and a Jetstream was traveling east towards Montreal. Within a
three day period the weather forecast went from 21C with 30% chance of rain with
20km/hr winds, to 23C with 100% chance of light rain with calm winds (this would
have been ideal) to 100% chance of rain with 30-50 km/hr winds. I was worried
enough about the Ironman distance without having to brave the elements in what
looked like a potential eco-challenge.
Night before the race.
Didn’t sleep at all. Too nervous. The hotel manager banging on the hotel room
next door with his walkie talkie didn’t help me either.
Morning
of the race. Had to setup in the dark and rain. I was prepared as I organized my
swim, bike and run transition zone gear and special needs stuff in separate bags
the night before. I had a check list but forgot to bring a flashlight to read
it. What was I thinking? I neglected night vision training in my program.
Swim: Delayed due to thunder and hard rainfall. The rule is you
can’t start the swim until you haven’t heard thunder for at least 15 minutes so
it started at 6:45 which wasn’t bad since it got a little lighter out. The swim
went well. The water was warm. I completed it very relaxed and within a moderate
time. We were lucky that there was no lightning. This happened while the swim
was in progress one year and they had to cancel the swim portion of the event.
This would have meant not completing the proper Ironman distance. I didn’t want
an asterisk on my time. I already have one on my prison record and you wouldn’t
believe the stigma.
Bike: Track was very wet at the start and
the wind was strong but not 30-50km/hr. Local forecasts later stated maximum
wind was 25km/hr for the day. Interesting enough the wind was in the opposite
direction of what is typically experienced at the Esprit. This is only the
second time this phenomenon has occurred in the last 20+ years of the event. The
rain held off for my whole bike and the sky was overcast the whole time which
was perfect. No sun, no overheating. Got a flat halfway through but managed to
fix it relatively quick. I almost hit a ground hog the size of a cat on the
track. I almost got taken out a few times by other bikers who were riding some
interesting lines. Despite the flat and near misses the bike went well. Even
with increasing winds my lap times were consistent from the start to the
finish.
Run: I felt great at the start of the run. In fact I had
to slow down. The first 2km of the run is up and down a dirt road filled with
potholes and puddles. I was particularly focused on this section as I had
sprained my right ankle twice in the last year and it is still weak. I started
the first of nine laps around the rowing basin when the rain fell. Sorry I
forgot to insert the adjective “torrential” in front of rain in the previous
sentence. Totally drenching. Felt like I was back in the swim. The rain fell
over and over again during the whole run and the winds were strong. The south
side of the Formula 1 track drains into the north side of the rowing basin at
many points. This meant frequently running through streams of water deep enough
to fill my shoes with water. The rain, cold and wind made it so bad for a couple
of competitors they DNFed with hyperthermia. The rain and wind even took out the
electricity for the rowing basin lighting and loudspeakers. I was lucky. I still
managed to run the whole marathon without incident and with fairly consistent
lap times for a total finish time of 11:43:50 and 17th overall.
My goal this year was to complete my first Ironman distance triathlon and I
didn’t do this alone. I would like to express my thanks to the following
individuals:
Karen Meades my wife: Karen was my training
partner. She also completed the Esprit with me. Congratulations
Karen!
Ken Brunet at the Peak Centre. I can’t say enough good
things about the program Ken designed for me based on his Zone 1 concept. At my
request it was designed “just to complete” with no time goal. It allowed me to
train, minimal hours, injury free and develop an awesome base for my next event.
Ken also provided me with a very effective “just to complete” race strategy that
was simple to follow, “drink and eat properly and stay in Zone 1”. This allowed
for consistent lap times and with no lactic acid. Thanks to you Ken and to the
rest of the Peak Centre!
Lynn Marshall at Carleton University.
Lynn’s Masters classes and private lessons have taken me from an out of breath
disoriented Sprint distance swimmer, in the last year, to a relaxed and
confident Ironman distance swimmer. Lynn’s efficient triathlon swimming
technique also allowed me to leave the water with fresh legs for the bike and
run. Thanks very much Lynn!
Janet Borzecki, Donna McKibbon and
Lynne Skinner. Karen’s friends who came all the way from Ottawa to suffer the
cold, rain and wind to cheer and support Karen and I. You guys really helped
make the day extra special for Karen and I. We owe you
big...Thanks!
Danny McCann and his Esprit team for organizing a
memorable event.
Lastly, thanks Rudy for www.trirudy.com! Your
site has served as an invaluable source of information and motivation during my
training.
And here is Glenn's
(6:30am Earlybirds) Half-Ironman report also from TriRudy (as listed
last time Glenn finished 117th and Darcia 121st in 5:44 and
5:53, respectively):
My wife
(Darcia Kmet) and I along with our friend Don St. Jean arrived in Montreal on
Friday in the early afternoon. We headed to the Île Notre-Dame site to pick up
our race kits and hear the presentation on the race course description. We went
to see the Olympic Basin and were reassured to see how calm the water was. The
lecture had to be moved inside due to the pelting rain which raised our anxiety
for Saturday to some extent. The presentation was a good idea to explain the
course, the use of 2 timing chips (1 for your bike to count laps) the aid
stations, etc.
Race morning we got up around 4:15 and left for
the race site around 5:00 under cloudy skies. We were amongst the first to set
up our stuff in the transition zone. As there was light rain, I put my biking
shoes and my running shoes with socks in separate plastic bags. I checked all my
stuff again and discovered I was missing my ankle-timing chip! In a panic, I
went to the registration desk and was advised to find the timer setting up at
the transition zone. After several back and forths, I got a new chip and was all
set to go. I went back to the t-zone and finished prepping my stuff and lo and
behold – my original chip fell out of my bag. (lesson to self – bring a
flashlight to early morning starts so you can see what is in your bag!). It then
started to rain… and hard!
The full Esprit start was delayed
about 15 minutes as we waited under the running bridge while it poured rain but
they were off. The demi was also delayed about 15 minutes until around 7:15. As
a slow swimmer with some anxiety in open water swims, I started at the back with
a goal to just stay relaxed. The basin sure made things a lot easier though. I
went to the outside and followed a buoy line cable on the bottom (they mark the
rowing lanes). I was around a few swimmers but was able to avoid getting kicked
in the face like I did at the National capital tri. By following the buoy line I
was able to swim in a straight line without any zigzags and I only rarely had to
look ahead to see how close I was to the turnaround point. The basin is only 3
meters deep so you can see bottom (weeds) the whole time, which helped to keep
me focused. I got to the turnaround and headed again to the outside buoy line.
On the way back, I tried to do some of the things I learned in my swimming
classes but my main goal was to remain calm. Finally, I made it to shore and
exited the water just under 51 minutes.
My transition was Ok and
I was off to the bike course. I hadn’t checked the course before so I was
curious to see what it was like. Being a F1 course, the roadway was very wide
and extremely smooth. There is one hairpin corner immediately before the aid
station and one other fairly tight corner where you have to slow down where
there was a large puddle on the inside of the lane. The course has gentle rises
and falls and one small hill past the corner with the puddle where I got out of
my saddle each time for a little saddle relief. I had a few technical problems
during the bike course. First I lost one pad from my aerobar arm rests and then
the other – oh well limited aerobar use during the race. I also had 2 unexpected
pit stops – I guess you don’t need to drink much when you are cycling in cool
conditions with light rain. Our friend Don was in the timing area yelling
encouragement most times when I passed and when he was distracted I would yell
out to him and he would respond. I knew I would lose track counting the laps so
I relied on my bike computer for the approximate mileage. At about 82 K on my
computer I was surprised by the timer who jumped out and yelled out to me “last
lap”. I finished the course in just under 2:45 or an average pace of 32.8 kph –
I was happy with that and feeling good.
In the T2 I took off my
socks intending to switch into dry ones but I discovered my plastic bag had
become unwrapped and my shoes were filled with water and the socks were soaked.
No problem, I switched to the fresh wet socks. The first part of the course
(3.4K) was on a back road that was gravel and mud with a continuous series of
washboard rain-filled potholes. I tried to weave my way around the puddles but
came out pretty muddy and I saw Darcia on the way in as I was heading out. It
was then on to do 4 laps around the Olympic basin (perfectly flat). I thought it
be boring to do the same loop with 2 long approximately 2K straight stretches
but it wasn’t too bad as I got to watch 3 separate swim waves during my run. I
suffered slightly on the first loop as I passed the first porta-potty and later
found that it was the only one right on the course. I stopped the second time
and felt much better after that. I went at a nice easy pace with a good tailwind
on the south side of! the basin and a nasty headwind on the north side. I
finished with a 2:01 run for a total time of 5:44:11. Darcia finished slightly
after me at 5:53:35. We both enjoyed our first ½ IM and were happy to complete
one in our first year of tri-training. Next year on to a full IM
hopefully.
Special thanks to Don St. Jean for cheering us on
throughout the day while suffering through the cold rainy weather. Thanks also
to our IM coach Dick Gunstone and our swim coaches, Don Kennedy and his wife
Coco and Lynn Marshall for getting us from zero to being able to complete a 2K
swim.
Sat
Sept 17th Barrier Breaker 5k (Ottawa)
Susanne
R (High Intensity 3) was the top woman overall in 19:12. Great
job, Suzanne!!
Sun
Sept 18th Ottawa Dragon Boat Races
Debby W
(Whitecaps "A")'s team of "ringers" (from the National Team) were unable to
overcome the competition after being run off the course by another
team!!
Sat
Sept 24-25th Montreal Dragon Boat Races
Debby W
(Whitecaps "A") competed on the Chelsea club team (not the National Team) and
they secured a place in the Club Team National Championships.
Congratulations, Debby!
Sun
Sept 25th Head of the Rideau Rowing Regatta
