Carleton Masters Swimming Newsletter #210                               Sunday, November 9^th, 2008

 

To:  Carleton Coaches (9 addresses)

 

Bcc: Those Registered for Fall 2008 and Alumni: 7:30am Earlybirds (43 addresses), 8:30am Earlybirds (24 addresses), 6pm Whitecaps I (48 addresses), 7:10pm Whitecaps II (29 addresses), 8:10pm Nightcaps (26 addresses), Masters “Alumni” (44 member).

 

 

"If you don't aspire to great things, you won't attain small things." – Jewish Proverb

 

 

Fall Session Dates

Apologies to the Earlybirds for the Wed Oct 29^th cancellation due to an unreported power outage, causing the pool level to drop by about 2 feet!   Due to this cancellation, the Fall session will now run until Fri Dec 19^th (instead of Wed Dec 17^th) for the Earlybirds group.  The last workout for the evening groups is unchanged: Thu Dec 18^th.  There are no more (planned!) workout cancellations this term!

 

 

Carleton Masters Holiday Party: Sat Nov 29th

A big thank you to Don Wells (6pm Whitecaps I), Joanie Conrad (8:10pm Nightcaps), Sam and Ben (Safety Supervision) for once again offering to host the Masters Holiday Party.  Their address is 376 Hamilton Ave South.  The date is Sat Nov 29th, starting at 6:30pm.  It is a potluck (please bring a dish to share) and BYOB.  It's always a great feast and swimmers from all groups are most welcome.  No need to RSVP.  Full details and a map at: http://carletonmasters.tripod.com/holparty08.pdf.

 

 

Fall/Winter Registration

Details on the Fall/Winter programs, dates, costs, etc. can be found in the “Reminders” section at the end of the newsletter.  Registration is now open for both Fall (pro-rated prices available – contact Customer Service for details) and Winter.  I am maintaining waiting lists for the full groups: Fall 7:30am Earlybirds I, Fall 6pm Whitecaps I, and Winter 6pm Whitecaps I.  I believe that on-line registration will recommence on Tue Nov 18^th (follow the links at http://www.carleton.ca/athletics).   

 

 

Swimmer Notes   

 

Swimmer Updates:

   Many thanks to all those who contributed to Flo Shinder (x-8:30am Earlybirds) flowers (enough for an enormous bouquet!) and signed the card.  And an extra big thank you to Margaret King (8:30am Earlybirds) who organized us all in our contributions and sent everything off!  Flo now has a pin in her hip and the pain is much more manageable.  She's now walking with a walker, so her shoulder must also be doing better!  She'll be an in-patient for physio at a Montreal rehab centre for about another month. 

   While the 7:30am Earlybirds have been having finger problems (three broken fingers since August), the 8:30am Earlybirds are now having toe problems!  First Penny Estabrooks' sister closed a door on her second toe (ouch!), and then Alan Hunt was doing weights (instead of swimming on Wed Oct 29th due to the pool closure) and another patron dropped a 10lb weight on his big toe (ouch!), causing him to miss another week of swimming due to the bleeding.  In addition, Greg McKay (7:30am Earlybirds) has now recovered from his broken finger, but is having surgery for an ingrown toenail on his big toe, so will be missing swimming again.

 

News Articles: 

- Elite Women Getting Older and Better:

http://www.nytimes.com/2008/11/02/sports/othersports/02women.html?_r=2&oref=slogin&oref=slogin

- Cancer Survivor is "Best of the U.S." National Triathlon Champion:

http://www.prweb.com/releases/2008/11/prweb1551244.htm

- Avoiding Mental Fatigue:  When your brain tells you to stop, here’s how to get it to shut up:

http://www.pponline.co.uk/encyc/0336.htm

- Why We Sleep: Scientists Search for the Answer: http://tinyurl.com/5ptuab

- Stretching may Offer Extended Benefits: http://www.runnersweb.com/running/news_2008/rw_news_20080826_TSH_Stretching.html

- Faster Fibers and Stronger Springs lift Beijing: http://www.reuters.com/article/GCA-Olympics/idUSPEK24313520080823

- Daily Aspirin Beneficial for Men over 48 and Women over 57?: http://news.bbc.co.uk/2/hi/health/7576723.stm

- Aerobic Base Training is Dead: http://elitetrainingsolutions.wordpress.com:80/2008/10/13/aerobic-base-training-is-dead-the-scientific-proof/

 

Swimming-Themed Joke (for mature audiences):

   A man met a beautiful lady and he decided he wanted to marry her right away.  She protested, "But we don't know anything about each other."  He replied, "That's all right; we'll learn about each other as we go along."  So she consented, and they were married, and went on a honeymoon to a very nice resort.

   One morning, they were lying by the pool when he got up off his towel, climbed up to the 10 meter board and did a two and a half tuck gainer, entering the water perfectly, almost without a ripple.  This was followed by a three rotations in jackknife position before he again straightened out and cut the water like a knife.  After a few more demonstrations, he came back and lay down on his towel. She said, "That was incredible!"  He said, "I used to be an Olympic diving champion. You see, I told you we'd learn more about each other as we went along."

   So she got up, jumped in the pool and started doing laps.  She was moving so fast that the froth from her pushing off at one end of the pool would hardly be gone before she was already touching the other end.  She did laps in freestyle, breast-stroke, even butterfly!  After about thirty laps, completed in mere minutes, she climbed back out and lay down on her towel, barely breathing heavy.  He said, "That was incredible!  Were you an Olympic endurance swimmer?"  "No", she said, "I was a hooker in Gatineau and I worked both sides of the river."

 

Swim Vacation in December:  There are still spots available for SwimVacations tour of the British Virgin Islands.  Full details at http://www.swimvacation.com.

 

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.

 

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.

 

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.

 

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

 

There are now just 6 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.  My apologies to Guy Phillips (7:10pm Whitecaps II) for missing him from the stats last time!

 

7:30am Earlybirds I (Sept 10-Nov 7^th [excl. Oct 29^th]; 24 workouts; range: 22-31; avg.: 25.1)

Perfect Attendance: Erin H, Irene M, Sean Kelly, Susan N-Y

Missed 1 Workout: Angela D

Missed 2 Workouts: Carla S, Carmel M, Ursula S

 

8:30am Earlybirds II (Sept 10-Nov 7^th [excl. Oct 29^th]; 24 workouts; range: 12-19; avg.: 15.2)

Perfect Attendance: Margaret K

Missed 1 Workout: Penny E

Missed 2 Workouts: Colette K, Lucie B, Renee R, Tanya L

 

6pm Whitecaps I (Sept 9-Nov 6^th; 25 workouts; range: 20-33; avg.: 25.5)

Perfect Attendance: Marg E

Missed 1 Workout: Don W

Missed 2 Workouts: Pete L

 

7:10pm Whitecaps II (Sept 9-Nov 6^th; 25 workouts; range: 12-20; avg.: 15.8)

Missed 3 Workouts: Guy P, Mary Jane P, Sean Kerwin

 

8:10pm Nightcaps (Sept 9-Nov 6^th; 18 workouts; range: 10-20; avg.: 16.7)

Missed 2 Workouts: Alycia F-M, Joanna B, Kathy B, 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.  The main club registration mailing is now in.  However, it’s not too late for you to pay the $36 (including $1 postage/handling) 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.   

 

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)

    http://www.mymsc.ca/MeetPackages/MACC20081122.pdf or  

    https://registration.swimming.ca/MeetInfo.aspx?meetid=6657

Sat Nov 22^nd Ste-Foy Masters Meet (Quebec City, SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=6753   

Sun Nov 23^rd Kingston Masters Swim Meet (SCM) http://www.mastersswimmingontario.ca/pdf/olhenry08.pdf

Sat Dec 6^th Montreal North Invitational (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=6503

Sun Dec 14^th North York Annual Pentathlon (SCM) http://www.mastersswimmingontario.ca/pdf/Pentathlon2008Reg.pdf

Sun Dec 14^th St-Lambert Christmas Meet (Montreal, SCM)

Sun Jan 11^th Muskoka Masters Meet (Bracebridge, SCM) http://www.mastersswimmingontario.ca/pdf/MUSAC2009.pdf

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

    http://www.mastersswimmingontario.ca/pdf/AlmostSerious09.pdf

Sat Jan 24^th Outaouais Masters Meet

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

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

    http://www.mastersswimmingontario.ca/pdf/Jan312009sprintmeet.pdf

Sat Jan 31st Pointe Claire Masters Swim Meet (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 Technosport Sprint Meet (replacing Nepean Winterlude, as they are hosting Provincials) (Ottawa, SCM)

    http://www.mastersswimmingontario.ca/pdf/Feb212009sprintmeet.pdf

Sun Feb 22^nd London Silver Dolphins Meet (LCM) http://www.mastersswimmingontario.ca/pdf/LSDmeet2009.pdf and

    http://www.mastersswimmingontario.ca/pdf/LSD2009individualentry.pdf

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

    http://www.mastersswimmingontario.ca/pdf/March7ArthurInglis2009.pdf

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

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

    http://www.mastersswimmingontario.ca/pdf/2009provchamp.pdf

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

Sat Apr 25^th Downtown Toronto Masters Swim Meet (SCM)

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

Sat-Sun Apr 18-19^th Manitoba Masters Championships (Winnipeg Pan-Am Pool, 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, and/or let me know if I missed your name!!)

 

Sat Nov 1st Technosport Masters Meet (U of Ottawa)

There were three Carleton swimmers at this meet.  Tanya Laroche (8:30am Earlybirds) and Lynn Marshall (Coach) were representing Carleton, while Larry Durr (7:30am Earlybirds) represented Technosport.  We don't have the exact results, but here is a summary of what we did.  Results will eventually be posted at: http://ca.geocities.com/technosport@rogers.com/results/results.htm. 

Tanya Larouche (8:30am Earlybirds, 45-49): This was Tanya's first meet in two years, and it felt that way!  She finally felt like she was getting back into racing mode on the last 25m of her last event!  She swam: 100fs, 50bk, 50fl, 50fs and 100IM.

Lynn Marshall (Coach, 45-49): Lynn entered this meet in an attempt to improve her 2008 National rankings in the 50 and 100br, in which she was unsuccessful, leaving her just outside the top 10 :-( !  She did manage a fairly decent 100fs (1:02), but her 100IM (like the breaststroke) was also rather slow.

Larry Durr (7:30am Earlybirds, 65-69): Larry swam a good 100fs (1:20), and a not-so-good 100IM (1:33).  He then led-off on a Technosport 4x50 medley relay with a good 50bk of 42 seconds.  Unfortunately, his team-mates were somewhat confused about what order they should swim in and the flyer went 2nd (the order should have been back, breast, fly and then free).  Thus the team was disqualified.  However, upon a protest that they asked the timers and were misinformed, they were reinstated!

 

Sun Nov 2nd New York Marathon

Gord Larose (7:30am Earlybirds) ran this race and reached his goal of sub 4:00 with over 1 minute to spare!  He finished 9333rd overall, was the 7651th man and 755th in his 50-54 age group, finishing in 3:58:28.  Well done, Gord!  Full results at: http://www.ingnycmarathon.org/results/index.php.  Here are some of his thoughts on the race (reposted from TriRudy):

If you're thinking of doing the NYCM, here are a few things I learned there that might be of interest. Most aren't about actual racing...
   1) NYC is a walking city and the NYCM is a 42K run and probably 10K of walking. Seriously, by the time you walk from your hotel to the bus pickup, walk from the bus into your start zone on Staten Island, get some food, wait, get in your corral and up on to the bridge, and walk out of Central Park at the end, it'll be close to 10K. No biggie for a marathoner, but you might not want to wear your feet out touring town the day before.
   2) NYC is warmer than Ottawa but not by much! Staten Island is general and the Verrazano bridge in particular can be BLOODY COLD when you have 3+ hours to wait before the gun goes off (5 C or so this time). Go to Value Village and get some cheap warm-up gear you don't mind throwing off at the start. They actually collect them and give them to charity.
   3) Manhattan is NOT FLAT! It only looks flat when you're in a yellow cab, not on foot ;-). There are notable hills in Central Park, then of course there are the bridges, and even First Avenue has some rollers that you'll feel. Don't bank on a PR.
   4) The organizers have an AWESOMELY well-oiled machine of gargantuan proportions. They provide all kinds of information in emails and guidebooks.. if you just pay attention and act as advised, it will all work out. The meals, entertainment etc. were great.  

   5) OK, one race bit: 3:58:28, meeting my goal with a whole minute to spare. Leave a bit of juice in the tank for the hills at the very end in Central Park!
   6) They don't hand out any nutrition to speak of on the course until after the half-way mark. You'll probably want to bring your own gels.
   7) If you can get in, you really ought to do it! The rush as you come up First Avenue with probably 100,000 people lined up along each side cheering like mad is not be missed. People come from halfway around the world to do this, and we're only a 1-hour flight away :-).

 

Sat Nov 8^th Foster Grant Ironman World Championships 70.3, Clearwater (Half Ironman: 1.2 miles, 56 miles, 13.1 miles; 1254 participants)

Congratulations to Colette Kenney (8:30am Earlybirds, 45-49) on finishing in 5:29:28, 1063^rd overall and 37^th in her age group.  Results at: http://ironman.com/worldchampionship70.3.  

 

 

Ask the Coach

 

Dear Coach:  I'm just a beginner.  Is it still important to use the pace clock?  Isn’t that just for advanced swimmers?  New Swimmer

 

Dear N. Swimmer:  Everyone should use the pace clock.  It's important that all swimmers be aware of their times for all their swims.  If you read the last of the articles included in the "New Articles" under "Swimmer Notes" near the top of the newsletter, you'll learn that you will get a much bigger bang from you buck through interval training than through straight aerobic training.  If you always swim at one speed (and if you are unaware of the speed you are swimming at, it's very likely just one speed!), your swimming will improve very little.  To make improvements, you need to "shock" your system though variety.  The only way you'll know how you're doing is by getting your times on every repeat that you swim.  Ask your coach for help if you're not sure how to do that.

 

Dear Coach:  Can you remind me again about the order of the strokes in IM, and also your trick for knowing how many lengths to do?  Another New Swimmer

 

Dear A.N. Swimmer:  In an IM (Individual Medley) the order of the strokes is butterfly, backstroke, breaststroke and freestyle.  (In a medley relay, however, the order is backstroke, breaststroke, butterfly and freestyle.)  If you are swimming in a 25m pool, then the number of lengths you do of each stroke is calculated by moving the decimal place over two positions, i.e. a 100IM has one length (25m) of each, a 400IM has 4 lengths, etc.

 

 

Private and Semi-Private Masters Swim Lessons

Fall 2008:

Mon 9:45-10:45am Nov 24^th; Dec 1, 8^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, Fall 6pm Whitecaps I and Winter 6pm Whitecaps I are now full.  Contact Lynn to be put on the waiting list.  The 7:30am Winter group is 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 – Fri Dec 19^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