TriRudy Award Winners:  Congratulations to Susan Nevitt-Yelle (7:30am Earlybirds), Theresa Kavanagh (x-6:30am Earlybirds) and Alex Cullen (x-6:30am Earlybirds) for completing the TriRudy award in 2008.  This involves the Winterlude Triathlon, the 53k Keskinada Ski race (classic or skate), the Rideau Lakes Tour, a marathon, and an ironman-distance triathlon.  Honourable mention to Gord Larose (7:30am Earlybirds) who would have been an award winner if he hadn’t had to skip the Keski on doctor’s orders due to a blood clot.

50c Swim Caps:  Triathlete and x-Carleton Masters swimmer Ellen Pazdzior has kindly donated a large number of mostly latex swim caps, most worn only once during a triathlon.  The money raised by selling these for 50c will go towards next year’s $45 annual fee to register Carleton Masters with Masters Swimming Ontario.  Just ask Lynn if you’re interested in looking at these.

Reminder to all Swimmers:  Don’t forget to get your equipment (kick board and pull buoy) before you get in the water and please put it away after you are done.  The soft yellow kick boards and torpedo shaped pull buoys go in the brown wooden Masters box.  The other kick boards and pull buoys go in the white racks on the pool wall.  Thanks from the coaches and pool staff!!

September Masters Swimming Ontario Newsletter:  Check it out at: http://www.mastersswimmingontario.ca/pdf/MSOnewsSept2008.pdf.  There’s a good article on lane etiquette!

Upcoming Lecture on Swimmers Shoulder:  RE:FORM Body Clinic, 46 Murray Street, is starting a monthly lecture series on the last Thursday of the month from 6-7pm.  The topic for October 30^th is Swimmers shoulder: Subacromial impingement is very common with close to 80% of elite swimmers having shoulder issues at some time in their careers. Come and find out why this these injuries are so common, and prevention strategies.  For more details, contact Dr Martin Zollinger: martinzollinger@reformbodyclinic.ca.  

News Articles: 

    Lucky Meisenheimer’s invitational Mon-Sat morning open water swim near Orlando, Florida (video): http://growingbolder.com/media/sports/water-sports/luckys-lake-swim-202905.html

    Water: Too Little or Too Much can be Fatal: http://www.thenational.ae/article/20080824/ART/216024717/-1/NEWS

    The Role of Intensity in Reduction of Body Fat: http://www.irishtimes.com/newspaper/health/2008/0826/1219622688241.html

    Applying Science for Top Performance: http://www.timesonline.co.uk/tol/sport/olympics/london_2012/article4595895.ece

    Baking Soda: Legal Performance Enhancing Drug?: http://women.timesonline.co.uk/tol/life_and_style/women/body_and_soul/article4539000.ece

    How should my workout change as I get older?:

http://www.theglobeandmail.com/servlet/story/RTGAM.20080905.wljockology05/BNStory/specialScienceandHealth/home

    Key To Keeping Older People Fit For Longer:

http://www.sciencedaily.com/releases/2008/09/080911111522.htm

Swim Suits for Sale:  The swim suits that Lynn has for sale are available whenever Lynn is coaching – just ask!  There are lots of women’s suits to choose from, but only a few men’s.

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.

Thanks to Mits for coaching 6pm Whitecaps I for Lynn on Thu Sept 18^th.  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 intended only 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

So far there are 24 swimmers with perfect weekday attendance (we don’t take attendance on Saturdays).  Those who maintain perfect weekday attendance throughout the term will receive a certificate.

7:30am Earlybirds I (Sept 10-26^th; 8 workouts; range: 24-31; avg.: 25.6)

Perfect Attendance: Carla S, Charles M, Derek R, Erin H, Ian L, Irene M, Madelyne DG, Sean Kelly, Susan N-Y

8:30am Earlybirds II (Sept 10-26^th; 8 workouts; range: 31-19; avg.: 16.0)

Perfect Attendance: Alan H, Amir B, Colette K, Margaret K, Renee R, Siobhan W, Tanya L

6pm Whitecaps I (Sept 9-25^th; 8 workouts; range: 21-31; avg.: 27.0)

Perfect Attendance: Jose V, Ken J, Marg E

7:10pm Whitecaps II (Sept 9-25^th; 8 workouts; range: 12-20; avg.: 16.4)

Perfect Attendance: Guy P

8:10pm Nightcaps (Sept 9-25^th; 6 workouts; range: 13-18; avg.: 15.3)

Perfect Attendance: Alycia F-M, Dominique V, John G, Nina N

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: 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 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-Sun Oct 11-12^th Riviere-du-Loup Invitiational

Sat Oct 18^th Brantford Fall Sprint Splash (SCM) http://www.mastersswimmingontario.ca/pdf/FallSprintSplash2008.pdf

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)

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

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

Sat Nov 22^nd Coupe de Montreal (Cegep de Vieux Montreal, SCM) meet info posted – see instructions above

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

Sat Dec 6^th Montreal North Invitational (SCM)

Sun Dec 14^th North York Annual Pentathlon (SCM)

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

Sun Jan 11^th Muskoka Masters Meet (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 Sept 20^th Westchester Triathlon, NY

Jamie Stephenson (x-6:30am Earlybirds) participated in the elite division of the Olympic distance triathlon, finishing 4^th overall in 2:00:26.  A great result as the prize money was 5 deep.  Full results at: http://www.westchestertriathlon.org/.  

Sun Sept 21^st Last Chance Sprint Triathlon, Nepean Sportsplex (500m/24k/5k; 108 individuals, 16 teams)

Well done, all, especially Karen who was 2^nd in her age group in her first triathlon and is now hooked!!  Full results at: http://www.sportstats.ca.  

Karen Jensen (7:30am Earlybirds I, 45-49): 38^th overall, 12^th woman and 2^nd in age group in 1:31:19 (in her 1^st tri!)

Chad Coley (8:30am Earlybirds II, 20-24): 45^th overall, 32^nd man and 4^th in age group in 1:33:17

Nina Nesdoly (Nightcaps, 15&U): 65^th overall, 20^th woman and 2^nd in age group in 1:37:33

Gord Larose (7:30am Earlybirds I) did the swim on team Dagger (one of two teams he organized from Cloakware).  Gord’s son, Adrian, did the bike and Chin Zhou the run.  They were the 11^th team overall (2^nd in the men’s team category) in 1:34:25.  The other Cloakware team, Cloak, was the first team overall.

Sun Sept 21^st Army Run, Ottawa

Congratulations to you all on your great times!  If anyone else took part, please let me know.  Full results at: http://www.sportstats.ca.  

Half Marathon (2911 participants)

Colette Kenney (8:30am Earlybirds II, 40-49): 673^rd overall, 84^th woman and 31^st in age group in 1:44:14.7 (1:43:56.6 chip)

Guy Phillips (7:10pm Whitecaps II, 50-59): 801^st overall, 686^th man and 84^th in age group in 1:46:38.1 (1:45:38.3 chip)

   Guy also did the Ottawa Half Ironman on Aug 30^th where he won his 55-59 age group in 5:34:44 – well done!

Cori Dinovitzer (7:10pm Whitecaps II, 40-49): 1293^rd overall, 270^th woman and 97^th in age group in 1:54:50.0 (1:53:44.0 chip)

5k (3353 participants)

Mary Jane Phillips (7:10pm Whitecaps II, 50-59): 1573^rd overall, 580^th woman and 38^th in age group in 31:59.6 (29:28.8 chip)

Ask the Coach

Dear Coach:  In response to the swimmer who wrote in saying he or she was stuffed up after swims, I have a suggestion. Nose clips are indispensable for sure, but for the little bit of water that still gets in, I use a Neti pot after swimming with great relief. It is a little pot that you fill with warm water and add a bit of salt, then basically lean over and pour it up your nose, letting the salt water run out the other side. Yeah, it sounds weird, but it is tremendously effective. You can buy them at health food stores and some pharmacies. I got mine at a store at Bank and Sunnyside, not far from Carleton. The only other comment is, if this swimmer decides to try it, make sure you add enough salt. If you put less than recommended it stings.  Lisa Bromley (Nightcaps)

Dear Lisa: Thanks for your suggestion.

Dear Coach:  Is it ok if I miss the occasional workout?  Do I have to let you know in advance?  Busy New Swimmer

Dear B.N. Swimmer:  You may attend as many or as few workouts as you like.  Of course, you will improve faster if you attend more often.  And you don’t need to let your coach know in advance if you won’t be there.

Dear Coach:  I’m having problems understanding and remembering the workout, as it’s all new to me and my eyesight isn’t very good, so I have trouble reading the board.  What can I do?  Visually Challenged New Swimmer

Dear V.C.N. Swimmer:  There are quite a few things that will help.  First, arrive a few minutes early so you’re there when the coach explains the workout.  Ask questions if anything is unclear.  If you can’t see the board, just ask the coach what is next.  If Lynn is your coach, you can also get the workouts ahead of time and print them out to bring to the pool.  Finally, prescription goggles changed my life!  They could do the same for you and are not very expensive.  Most Sports Experts locations sell Speedo prescription goggles for about $25.  They come in diopters, e.g. -2.5, …, -5, etc. 

Dear Coach:  What’s the difference between a lap and a length?  Trying to Count

Dear T.t. Count:  I avoid using “lap” as to some people it means 1 length and to some it means 2 lengths.  I stick with length which means going from one end of the pool to the other (i.e. 25m in our pool in its usual set up).  So there and back is 2 lengths (50m).

Private and Semi-Private Masters Swim Lessons

Fall 2008:

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

Fri 9:45-10:45am Oct 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