Carleton Masters Swimming Newsletter #206                               Sunday, September 14^th, 2008

 

To:  Carleton Coaches (9 addresses)

 

Bcc:

Those Registered for Fall 2008 and Alumni: 7:30am Earlybirds (41 addresses), 8:30am Earlybirds (19 addresses), 6pm Whitecaps I (46 addresses), 7:10pm Whitecaps II (23 addresses), 8:10pm Nightcaps (11 addresses), Masters “Alumni” (1 member).

 

2007/08 Swimmers and Alumni: 6:30am Earlybirds (21 addresses); 7:30am Earlybirds (22 addresses), 8:30am Earlybirds (21 addresses), 6pm Whitecaps "A" (16 addresses), 6pm Whitecaps "B" (20 addresses), 8pm Nightcaps (18 addresses), Masters "Alumni" (26 members).

 

Note that I am cleaning up the e-newsletter lists this month.  If you are not planning to register for Fall 2008 and want to continue receiving the newsletter, just send Lynn an e-mail.

 

 

“If swimming is so good for your figure, how do you explain whales?”

 

 

Fall Session Dates

The Fall session is now underway.  Welcome to all new and returning swimmers.  The only cancellation this term is Mon Oct 13^th: no workouts that day due to the Thanksgiving holiday.

 

 

Fall/Winter Registration

If you are planning to swim in the Fall term and have not yet registered, please do so as soon as possible.  (Details on the Fall/Winter programs, dates, costs, etc. can be found in the “Reminders” section at the end of the newsletter.)  I am maintaining waiting lists for the two full Fall groups: 7:30am Earlybirds I and 6pm Whitecaps I.  Contact me to be put on the waiting lists.  There are just 7 spots left in Winter 6pm Whitecaps I, and 19 in Winter 7:30am Earlybirds I.  It’s recommended that you register now for Winter, especially if you want to swim at one of those two times.  Registering on-line (https://secure.e-registernow.com/cgi-bin/mkpayment.cgi?state=947) is recommended.  Note that the on-line registration refers to Winter 2009 as Winter 08, but rest assured that you will be signing up for Winter 2009!

 

 

Swimmer Notes   

 

Swimmer Updates:

    Congratulations to Kristi Dean (Coach/6pm Whitecaps I) who is expecting her first child with husband Jim McConnery on Mar 6^th, 2009.

    Rob Trimbee (Earlybirds) is moving to Toronto this Fall.  As many of you know, he’s been spending a lot of time travelling back and forth for work.  Relocating will give him some well deserved spare time.  We’ll miss you, Rob!

     7:30am Earlybirds I swimmers need to be more careful with their fingers!  While Karen Jensen is now back swimming after her broken finger, Jen Lee has broken her pinkie and as it’s in a cast, she’ll be out of the pool for a while.  She says “hi” to everyone and hopes to be back in a couple of weeks!

    Amir Banihashemi (8:30am Earlybirds) is back swimming now after his emergency appendectomy in late August.  He was lucky to have laparoscopic surgery, so has just a tiny scar.  He says thanks to everyone who signed his card.

    Margaret King (8:30am Earlybirds) swam with a very swollen jaw on Wed Sept 10^th, and it turns out that the suspected tooth problem is actually salivary duct stones, which can come and go, and she was fine again on Friday.  She’s currently looking into natural remedies…

    Evelyn Simpson (6pm Whitecaps I) recently returned from a trip to the Toulouse area of Southern France.  She has posted her photos on-line at: http://tinyurl.com/49ep76.  

    Lisa and the Rwanda Gorillas:  It may sound like the name of a rock band, but, no, it’s a photo sent in by Lisa Okun (x-Earlybirds/Whitecaps) who is working in Rwanda.  After a fair bit of searching, Lisa and her friends tracked down the gorillas (living in the wild) on the long weekend.  The photo is posted on the web site at: http://carletonmasters.tripod.com/08photo/, or go to the main web page and click on “Recent Photos”.

 

News Articles: 

    Science at the Olympics: Can Neuroscience Provide a Mental Edge?: http://sapereaudere.blogspot.com/2008/08/science-at-olympicscan-neuroscience.html

    10 Commandments of Training: http://thesportfactory.com/site/qt/10_Commandments_of_Training.shtml

    A Quirky Athletic Tape Gets Its Olympic Moment: http://well.blogs.nytimes.com/2008/08/19/a-quirky-athletic-tape-gets-its-olympic-moment/

    Golden (and Silver) Oldies at the Olympics: http://well.blogs.nytimes.com/2008/08/25/golden-and-silver-oldies-at-the-olympics/

    Olympic Athlete Study Shows that Pride and Shame are Universal and Innate Expressions: http://www.sciencedaily.com/releases/2008/08/080811200018.htm

    Lance Armstrong (36) “Unretiring”: http://www.latimes.com/sports/printedition/la-sp-newswire9-2008sep09,0,7175841.story

    Eating Disorder Symptoms More Common among Female Athletes than Non-Exercisers: http://www.sciencedaily.com/releases/2008/07/080728193235.htm

 

Swim Suits for Sale:  The swim suits that Lynn has for sale are now available whenever Lynn is coaching – just ask!  If anyone knows who took the women’s bright aqua blue Adidas size 36 swim suit on Wednesday morning, please let me know.  That suit has not been paid for L !

 

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

 

 

Fall Session Information

In this section of the newsletter, you’ll find information related to the Fall swim workouts, including coaching changes, upcoming time trials, and weekday attendance statistics.

 

It was previously announced that 6pm Whitecaps I would be in the shallow end.  Due to a change to the pool schedule, this group will actually be in the shallow end on Mondays, and in the deep end on Tuesdays and Thursdays.

 

Did you know that the workout theme for each workout, as well as the Saturday coaching schedule, is posted on the club web site?  The direct link is: http://carletonmasters.tripod.com/mastplanfall08.pdf or start from the main page and look under Fall 2008 Outline.

 

Mits will be coaching 6pm Whitecaps I on Thu Sept 18^th, as Carleton carelessly scheduled one of the labs for the courses Lynn is teaching on Thursday evenings.  She’s hoping that if all goes well at the first lab, the TAs will be able to manage without her on the remaining lab test dates!

 

As Kristi is moving on the weekend of Sat Oct 4^th, Lynn will be coaching that day in her place.

 

Here are the time trials planned for the Fall session:

Mon Oct 6^th: 400fs or 400IM: all except Nightcaps (no Monday workout!)

Tue/Wed Nov 11/12^th: 2 x 50: 6pm Whitecaps I and Earlybirds

Tue/Wed Nov 18/19^th: 1 x 200: 6pm Whitecaps I and Earlybirds

Thu/Fri Nov 27/28^th: 800/1500m free: All (Note that the 800 is for those over 2:15/100m, who would not have time to complete the 1500m.)

Thu/Fri Dec 4/5^th: 1 x 100: 6pm Whitecaps I and Earlybirds

 

Starting next time, those with perfect weekday attendance will find their names here!

 

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2008-2009 is now underway.  Note that the annual fee has jumped by $10 this year, to $35.  You can pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2009.  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: http://www.swimmeet.ca/ (select “FNQ” and then look at meets with meet type “Maitres”).

    

Here’s a list of upcoming competitions (mostly) in Ontario and Quebec.  More meets will be added as the information become available.  Note that meet entries and confirming meet information and entry dates are your responsibility.   

 

Sat Oct 18^th Brantford Fall Sprint Splash (SCM)

Sat Nov 1^st Technosport Sprint Meet, U of Ottawa (SCM)

Sat Nov 1^st Brossard Meet (SCM)

Sat Nov 8^th Thunder Rays Swim Meet (Thunder Bay, SCM)

Sun Nov 16^th Etobicoke Semi-Serious Meet (SCM) http://www.mastersswimmingontario.ca/pdf/EOMACSS_IV.pdf

Sat Nov 22^nd Coupe de Montreal (SCM/LCM)

Sat Nov 22^nd Ste-Foy Masters Meet (Quebec City, SCM)

Sat Dec 6^th Montreal North Invitational (SCM)

Sat Dec 20^th St-Lambert Christmas Meet (Montreal, SCM)

Sun Jan 18^th 1000 Islands Almost Serious Meet (Brockville, SCM)

Sun Jan 25^th Alderwood Swim Meet (Toronto, SCY) http://www.mastersswimmingontario.ca/pdf/ATB2009.pdf

Sat Jan 31^st Technosport Sprint Meet, U of Ottawa (SCM)

Fri-Sat Feb 6-7^th Coupe de la Capitale (Quebec City, LCM)

Sun Feb 8^th Burlington Masters Meet (SCM)

Sat Feb 21^st Nepean Winterlude Meet, Nepean Sportsplex (Ottawa, LCM)

Sun Feb 22^nd London Silver Dolphins Meet (LCM)

Sat Mar 7^th Technosport Invitational Meet, U of Ottawa (SCM)

Sun Mar 8^th Milton Masters Spring Splash Meet (SCM)

Fri-Sun Mar 20-22nd Ontario Masters Championships, Nepean Sportsplex (Ottawa, SCM)

Fri-Sun Apr 17-19^th Quebec Masters Championships, St-Eustache (Montreal, LCM?)

Sat Apr 18^th Technosport Sprint Meet, U of Ottawa (SCM)

Fri-Mon May 15-18^th Canadian Masters Championships, Etobicoke Olympium (Toronto, SCM)

Jul 28-Aug 10^th, 2010 World Masters Aquatic Championships, Goteborg, Sweden (LCM)

 

 

Race Results: (Please send in your results!!)

 

Sat Aug 30^th Canadian Triathlons, Ottawa

I missed Francois Audet and his brother’s team last time, so they are now included below.  Also new is Alex’s race report.  Good job, all!  Full results at: http://www.sportstats.ca.  

 

Sprint (750m/20k/5k; 273 participants)

Joanna Brown (Nightcaps; 16-19): 7^th overall; 1^st woman and 1^st in age group in 1:23:26

Sheila Kealey (6:30am Earlybirds; 40-44): 13^th overall; 2^nd woman and 1^st in age group in 1:26:29

Jade Gregory (Nightcaps; 16-19): 34^th overall; 10^th woman and 3^rd in age group in 1:33:43

Greg Kealey (Nightcaps; 45-49): 86^th overall; 68^th man and 9^th in age group in 1:39:58

Team:

Francois Audet (7:30am Earlybirds; swim/run) and his brother Andre (bike) won the team event handily in 1:24:10

 

Half-Iron Distance (1.9k/90k/21.1k; 148 participants)

James Young (6:30am Earlybirds; 45-49): 12^th overall; 12^th man and 6^th in age group in 4:41:28

 

Iron Distance (3.8k/180k/42.2k; 56 participants)

Susan Nevitt-Yelle (7:30am Earlybirds; 45-49): 22^nd overall; 4^th woman and 2^nd in age group in 12:36:22

Gord Larose (x-7:30am Earlybirds; 50-54): 29^th overall; 24^th man and 2^nd in age group in 12:59:48

Theresa Kavanagh (x-6:30am Earlybirds; 50-54): 39^th overall; 8^th woman and 2^nd in age group in 13:29:53

Alex Cullen (x-6:30am Earlybirds; 55-59): 50^th overall; 40^th man and 4^th in age group in 14:13:52 (1 second behind the 3^rd place finisher in his age group!)

   Here’s Alex’s race report:

The August 30 Canadian Iron Triathlon was my first full iron distance race and a successful one. I had started running seriously 3 years ago through a 10K Running Room clinic and had worked my way up to a full marathon by 2006, and had begun that year with a few try-a-tri's and sprint triathlons. I was assisted greatly by my partner Theresa Kavanagh (already an iron woman) and our Running Room clinic group led by Dick Gunstone and Jim Penman. My swimming (abysmal at the start) improved through swimming at the JCC and at Carleton University (thank you Lynn Marshall!) as well as at Meech Lake, although this remained my weakest sport. My biking improved with both training (those Gats!) and better equipment (a decent bike!) and by this summer I had 4 running marathons plus some Olympic triathlons and half-irons under my belt.
   Saturday August 30 turned out to be a beautiful day, although it was dark at 5:30 a.m. when I arrived at Terry Fox Stadium to set up. 56 of us started the swim at 6:30 a.m. and I was quickly last, doing my usual tour of the course (sighting is NOT my strong point!). Although last out of the water at 1:52 I was happy having made the cut-off. Transition went well - I took advice and stripped my wetsuit at the beach, to avoid it drying on me. A banana and a pee-break and I was on my bike.
   The bike portion met my objective of 6 hours (6:24 to be precise). The first 2/3 I met my speed target, the last 1/3 reminded me of the value of more training. I went through 3 gatorades and a water bottle and found my lunch at the Special Needs table. Then on to the run. By now it was about 3 o'clock in the afternoon, and it was getting warm.
   The run was laborious, a combination of a slow trot and long walks at water stations. Its drudgery was relieved occasionally by familiar faces and banter from other runners, plus the wonderful folk at the water stations. It took me over 5 hours (5:45) but an amazing thing happened on the last lap. Two training friends - Dawn Haworth and Jim Penman - caught up to me along with some supporters and enticed me to run(!) the last lap, instead of my slow trot. To my surprise I ran my fastest lap with them, finishing together at 14:13! At the finish line (now near 8:30 p.m.) I was happy to be greeted by my partner Theresa, who finished 3/4 of an hour ahead (an obviously faster swimmer!). I had done an iron distance at age 57!
   My congratulations to all the participants - you did it! - and to the Somersault crew and volunteers, who made my day memorable.

 

Sun Sept 7^th St Marys 27^th Annual 5km Open Water Swim Championships (34 swimmers)

Lynn Marshall (Coach) participated in this race for the 18^th time (every year since 1990, except for 1993).  The race is 11 triangles in a quarry in St Marys, near Stratford, and serves as the Masters Swimming Ontario (MSO) 5km Championships.  This year had the worst weather on record: cold and pouring rain, which greatly decreased the number of participants, but the water temperature was fine.  Lynn finished 1^st overall for the 17^th time (she was 2^nd in 2005) and won the top woman’s trophy for the 18^th time.  Her time was 1:07:47.  Full results at: http://www.soloswims.com/st-marys.htm.  

 

Sat Sept 14^th Pacific Grove, California Elite Olympic Distance Triathlon

Jamie Stephenson (6:30am Earlybirds) finished 10^th overall in the Professional division of this triathlon in 1:55:15.  As the top 10 earn money, this is a fantastic result!  Well done, Jamie.  Full results at: http://www.tricalifornia.com/index.cfm/PG2008-main.htm.  

 

 

Ask the Coach

 

Dear Coach:  I’m having problems understanding what’s written on the board.  Any suggestions?  New Swimmer

 

Dear N. Swimmer:  Welcome to Carleton Masters!  First, there is a list of abbreviations on the web site (link near the bottom of the main page).  Second, if Lynn is your coach, she sends her workouts out via e-mail ahead of time for those who want them – just ask.  You may find it useful to look over the workout ahead of time.

 

Dear Coach:  I’ve been getting really stuffed up lately after my swim.  It could be due to allergy season, on top of being sensitive to the chlorine, but has there been any change in the chemicals lately?  Sneezing Swimmer

 

Dear S. Swimmer:  There had been only a slight change in the chemicals from the summer to the fall, but as some water polo players had also been complaining about extra sore eyes, the pool maintenance staff is looking into this.  The strong chemical smell on the pool deck earlier in the week seems to have gone now.  With any luck, you’ll have fewer problems next week.  If the symptoms persist, a nose clip should help a lot.

 

Dear Coach:  How does the Saturday morning swim work?  Another New Swimmer

 

Dear A.N. Swimmer:  Welcome to Masters!  You may attend either Saturday morning workout (8:30am or 9:30am) and you don’t have to be consistent from week to week.  The attendance varies a lot, but usually the second hour is a little less crowded.  For example, on Sat Sept 13^th there were 27 swimmers at 8:30am, and 20 at 9:30am.

 

Dear Coach:  I have a knee injury which makes whip (breaststroke) kick very painful.  Should I still do it?  Injured Swimmer

 

Dear I. Swimmer:  If you have any injuries or other conditions that make certain movements painful, ensure that you let your coach know, so that we can discuss your situation in detail.  There are always modifications that we can make to the strokes so that you don’t make your injuries worse.

 

Dear Coach:  What is a “drill”?  Yet Another New Swimmer

 

Dear Y.A.N. Swimmer: Welcome!  When we do swimming drills we are focusing on technique.  If there are drills in the warm up, that is your chance to work on your weaknesses.  If you need tips as to what drills to do for a particular stroke, just ask your coach.  For the first month of the term, we are also doing drill sets on weekdays between the warm up and main set.  For those, you will be told what drills to do.  As we go through the term, you will learn more and more drills.

 

 

Private and Semi-Private Masters Swim Lessons

Fall 2008:

Mon 9:45-10:45am Oct 6, 20, 27^th; Nov 3, 10, 17, 24^th; Dec 1, 8^th

Fri 9:45-10:45am Sept 26^th; Oct 3, 17, 24^th; Nov 7, 14, 28^th

Note:

Some evenings will be available in December – ask to be notified when schedule is set.

 

Prices (may increase soon):
Private: $50 per hour, plus GST.
Semi-Private (2-3 swimmers; per swimmer): $32 per hour, plus GST.
Contact Lynn for bookings.

 

 

Reminders

 

Fall/Winter Masters Programs: Details and Registration

You can register now for both Fall and Winter Masters.  Masters remains a members-only program and the new membership costs are posted at: http://www2.carleton.ca/athletics/membership.php.  The on-line registration link is: https://secure.e-registernow.com/cgi-bin/mkpayment.cgi?state=947.  Note that the Fall 7:30am Earlybirds I and Fall 6pm Whitecaps I are now full.  Contact Lynn to be put on the waiting list.  The 7:30am and 6pm Winter groups are filling up quickly.  It is recommended that you register now for both fall and winter.

Changes for 2008-2009:

- 6pm Whitecaps is half pool (shallow) and is now called Whitecaps I.  

- There is a new Whitecaps II group: 7:10-8:10pm MTuTh half pool (shallow).

- Nightcaps is 8:10-9:10pm TuTh half pool (shallow).

- 6:30am Earlybirds will not run in the Feb-Apr time frame; decision for May/June and/or July/August pending.

- Memberships are now sold for one, two or three terms (the terms are: Sept-Dec, Jan-Apr, May-Aug).

- If you buy a membership starting on a date other than Sept 1^st, Jan 1^st or May 1^st, it will be pro-rated.

Program Dates:

- Fall: Tue Sept 9^th – Thu Dec 18^th; no workouts Mon Oct 13^th

- Winter: Mon Jan 5^th (am) / Tue Jan 6^th (pm) – Fri Apr 17^th; no workouts Mon Feb 16^th; Fri Apr 10^th – Mon Apr 13^th

Program Details and Costs:

- 7:30am Earlybirds I: 7:30am-8:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $130+GST per term

- 8:30am Earlybirds II: 7:30am-8:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $130+GST per term

- 6pm Whitecaps I: 6:00-7:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $140+GST per term

- 7:10pm Whitecaps II: 7:10pm-8:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $130+GST per term

- 8:10pm Nightcaps: 8:10-9:10pm TuTh + 8:30-9:30am OR 9:30-10:30am Sat: $98+GST per term

- Child Safety Supervision: 6:00-7:10pm MTuTh + 8:30-9:30am Sat: $95 (no GST) per term

Coaches:

- Weekdays:

   - Lynn: Earlybirds I & II, Whitecaps I, and Monday Whitecaps II

   - Mits: Tue/Thu Whitecaps II, and Nightcaps

- Saturday will have a rotating coach schedule

Full program details are also posted at: http://carletonmasters.tripod.com; and at: http://www.carleton.ca/athletics.

 

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 Nightcaps 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