Carleton Masters Swimming Newsletter #233                               Saturday, September 19^th, 2009

 

To:  Carleton Masters Coaches (7 addresses)

 

Bcc: Those Registered for Fall 2009 plus Fall 2008 / Winter/Spring/Summer 2009 and Alumni: 7:30am Earlybirds (33 addresses), 8:30am Earlybirds (16 addresses), 6pm Whitecaps I (41 addresses), 7:10pm Whitecaps II (31 addresses), 8:10pm Nightcaps (10 addresses), Masters “Alumni” (2 addresses); and last year: 7:30am Earlybirds (30 addresses), 8:30am Earlybirds (14 addresses), 6pm Whitecaps I (22 addresses), 7:10pm Whitecaps II (25 addresses), 8:10pm Nightcaps (17 addresses), Masters “Alumni” (39 addresses).

 

Note: I’m going to be cleaning up the e-newsletter lists over the next few weeks.  If you are not planning to register for Fall 2009 and want to continue receiving the newsletter, just send me an e-mail.

 

 

"Whatever your dream is, this is the time, this is the place, and you are the one. What are you waiting for?" – Jay Carlton

 

 

Fall Session Dates / Updates

The Fall session runs until Fri Dec 18^th.  The only cancellations this term are both Sat Oct 10^th and Mon Oct 12^th (Thanksgiving Weekend).

   Note that if you are still planning to register for Fall, the 6pm Whitecaps 1 is full (waiting list available), the 7:10pm Whitecaps 2 has just two spots, and the 7:30am Earlybirds 1 has just five spots left (still quite a bit of space in 8:30am Earlybirds 2 and 8:10pm Whitecaps 3).  Also, for Winter, there are just 12 spots left in 6pm Whitecaps 1 (all other groups have lots of space).  I will keep you updated!

 

 

MSO Registration

For those who want to compete in Masters Swimming competitions, it’s time for the annual MSO (Masters Swimming Ontario) registration.  You must be at least 18 years old to compete in Canadian / US Masters competitions and at least 25 years of age to compete in International Masters meets.  Note that everyone will get a new registration number this year, as Masters and Age group are moving to a centralized registration system.  The annual cost (good until December 31^st, 2010) is $35.  Cash or cheque payable to “Lynn Marshall” is due by October 15^th.  After that, there will be an extra $1 fee for postage and handling.  Contact Lynn for more information.

 

 

Swimmer Notes   

 

Swimmer Updates:

 - Congratulations to Alan Hunt (8:30am Earlybirds) who has been swimming with Carleton Masters for 20 years this fall!  I believe that a few of you have been swimming with Carleton for even longer.  Please let me know how long you’ve been swimming with Carleton Masters.

 - Victoria Nawaby (x-6pm Whitecaps / x-6:30am Earlybirds) and her daughter Dariya (x-Safety Supervision) send their best wishes to everyone from Dallas.  Victoria, her husband, Tony, and Dariya and miss Ottawa and Carleton Masters but otherwise are doing very well.  Dariya is in Grade 4 and is a Science Lab Assistant.  She’s swimming with the school team and is currently in Stroke Black II and working on her turns to make the bronze team.  Victoria is working on developing formulations for FDA approval and working closely with Health Canada.  You can check out a recent photo of Dariya and Victoria at: http://carletonmasters.tripod.com/09photo/. 

 - Here’s what Sheila Kealey (6pm Whitecaps) did on her summer vacation: http://www.xcottawa.ca/articles.php?id=1389.

 - Shauna Ironside (8:30am Earlybirds) is working as a team massage therapist with the Canadian Trampoline team and was recently in Germany with the team.

 

Lane Etiquette:  Just a few notes and reminders for new and returning swimmers.  When you stop at the end of the pool, please move into the corners away from the middle of the lane, so that those still swimming won’t bump into you.  If you arrive late, try to join your lane with the minimum disruption – just join in with the others, rather than starting from the beginning of the workout.  If you have to leave early, take a few minutes to swim easy, again avoiding disrupting your lane-mates.  Any questions, just ask your coach.

 

News Articles:

- Why Exercise Won't Make You Thin [Ed Note: The most depressing article I’ve read in a while!]:  http://www.time.com/time/health/article/0,8599,1914857-1,00.html

- Kids Life Expectancy Lower than Parents [Ed Note: Another depressing article!]:

http://www.ottawacitizen.com/health/Kids+life+expectancy+lower+than+parents+report/1975917/story.html

- Ibuprofen doesn’t Help (and can Hinder) during Exercise:

http://well.blogs.nytimes.com/2009/09/01/phys-ed-does-ibuprofen-help-or-hurt-during-exercise/ 

- Myths about NSAIDs [Ed Note: or maybe Ibuprofen is ok!]: http://mmm.moody.edu/GenMoody/Media/MediaLibrary/NSAIDs%20for%20Runners.pdf

- Defying Death Valley [Ed Note: Badwater Ultramarathon – a crazy event!]: http://sportsillustrated.cnn.com/vault/article/magazine/MAG1159491/index.htm

- The Ph of Foods and their Effect on Performance: http://blog.firstendurance.com/2009/08/the-ph-of-foods-and-their-effect-on-performance/  

- Why muscle sugar, D-ribose is taken by athletes & autoimmune patients to restore energy: http://tinyurl.com/n8te98

 

Swim Suits for Sale:  The suits range in brand, style, and colour.  The most expensive women’s suits are $40 and the most expensive men’s suits are $25, with most suits less than that.  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:  Triathlete and x-Carleton Masters swimmer Ellen Pazdzior and Joanie Conrad (Nightcaps) have kindly donated a large number of mostly new latex swim caps.  The money raised by selling these for 50c will go towards the $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 on time trials, attendance, and other Masters workout news.

 

The time trials planned for this term are as follows:

Monday, October 5^th: 400 (Earlybirds; 6pm/7:10pm Whitecaps)

Tuesday/Wednesday November 10/11^th: 2 x 50 (Earlybirds; 6pm Whitecaps)

Tuesday/Wednesday November 17/18^th: 200 (Earlybirds; 6pm Whitecaps)

Thursday/Friday November 26/27^th: 800/1500 (All groups)

Thursday/Friday December 3/4^th: 100 (Earlybirds; 6pm Whitecaps)

Thursday/Friday December 17/18^th: relays (Earlybirds; 6pm Whitecaps)

 

Congratulations to all of you for doing so well in the distance per stroke drills over the first two weeks.  Special mention to Claire Robinson (8:30am Earlybirds) and Renee Robert (8:30am Earlybirds) who each did 25m of freestyle in just 4 strokes, and to Claire Robinson (again) and Don Wells (6pm Whitecaps) who each did 25m of breaststroke in just 2 strokes!

 

We take attendance at weekday workouts, and include the attendance leaders in the newsletter.  Those with the best attendance for the term receive certificates.  As the term has only just started, there are a lot of swimmers with perfect attendance.  Let’s see who can keep it up!  (Please let me know of any errors below.)

 

7:30am Earlybirds 1 (Sept 9-18^th; 5 workouts; range 18-23; average 21.0):

Perfect Attendance: Angela D, Carmel M, Charles M, Irene M, Larry D, Lois F, Madelayne DG, Marie-Odile J, Ray A, Rod H, Siobhan W

 

8:30am Earlybirds 2 (Sept 9-18^th; 5 workouts; range 9-16; average 13.2):

Perfect Attendance: Amir B, Colette K, Margaret K, Penny E, Susan N-Y

 

6:00pm Whitecaps 1 (Sept 8-17^th; 5 workouts; range 22-28; average 24.4)

Perfect Attendance: Cam D, Cliff W-R, Dave B, Don W, Joanne D, Luciara N, Paula M, Pete L, Sylvie O

 

7:10pm Whitecaps 2 (Sept 8-14^th; 3 workouts; range 15-17; average 15.7) [Sept 15^th & 17^th to be included next time]

Perfect Attendance: Carol A, Jim F, Mike D'E, Nicole G

 

8:10pm Whitecaps 2 (Sept 8-10^th; 2 workouts; range 11-11; average 11.0) [Sept 15^th & 17^th to be included next time]

Perfect Attendance (it was the same 11 swimmers both days!): Caroline B-P, Elaine C, Frederic S, Janet H, Jean K, Joanie C, Michel B, Paul D, Richard C, Victor T, Zi Z

 

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2009-2019 is now underway.  Cost is $35.  Please pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2010.  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 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 3^rd White River Junction, Vermont Meet (SCM) http://www.swimnem.org/entryforms/UV_Pepper_09.pdf

Sat Oct 17^th Brantford Masters Sprint Splash (SCM) http://www.mastersswimmingontario.ca/pdf/FallSprintSplash.pdf

Sat Oct 25^th Clarington Early Bird Meet (SCM) http://www.mastersswimmingontario.ca/pdf/claringtonearlybird.pdf

Sat Nov 7^th Brossard Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8222

Sat Nov 14^th Coupe de Montreal (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8083

Sun Nov 15^th Etobicoke “Semi-Serious” Meet (SCM)

    http://www.mastersswimmingontario.ca/pdf/EOMAC%20Semi-Serious%20V.pdf

Sat Dec 5^th Technosport Meet (SCM) TBC

Sat Dec 5^th Montreal North Meet (SCM) TBC

Sun Jan 24^th Alderwood Teddy Bares Swim Meet (SCY) TBC

Sat Jan 30^th Technosport Meet (SCM) TBC

Sat Jan 30^th Pointe-Claire Meet (SCM) TBC

Fri-Sat Feb 5-6^th Quebec City Meet (LCM?) TBC

Sun Feb 7^th Burlington Masters Meet (SCM) TBC

Sat Feb 13^th St Lambert Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8248

Sun Feb 21^st Nepean Masters Meet (LCM) TBC

Sun Mar 7^th Milton Meet (SCM) TBC

Sat Mar 13^th Technosport Meet (SCM) TBC

Sat Mar 13^th Dollard-des-Ormeaux Meet (SCM) TBC

Fri-Sun Mar 19-21^st Ontario Masters Provincials, London, ON (SCM) TBC

Fri-Sun Apr 16-18^th Quebec Masters Provincials, Sainte-Foy (SCM)

    https://registration.swimming.ca/MeetInfo.aspx?meetid=8134

Fri-Sun May 21-24^thMasters Nationals Nanaimo, BC (LCM) http://www.cmsc2010.ca/

Jul 28-Aug 10^th World Masters Aquatic Championships, Goteborg, Sweden (LCM) http://www.2010finamasters.org/

 

 

Race Results: (Please send in your results, and/or let me know if I missed your name!!)

 

Sat Sept 5^th Canadian Triathlon, Ottawa

Congrats to all those who participated, especially to Joanna Brown (Whitecaps) who was the first woman in the Sprint Triathlon and then did the Masters swim workout at Carleton!  If I missed anyone, let me know.  Full results at: http://www.sportstats.ca.

 

Sprint (750m/30k/5k; 221 participants)

Joanna Brown (x-Whitecaps; 16-17): 6^th overall, 1^st woman and 1^st in age group in 1:25:39

Sheila Kealey (Earlybirds / Whitecaps; 45-49): 15^th overall, 3^rd woman and 1^st in age group in 1:29:47

Francois Mathieu (Whitecaps; 40-44): 127^th overall, 92^nd man and 16^th in age group in 1:53:06

 

Half Iron (1.9k/90k/21.1k; 130 participants)

Renee Robert (Earlybirds; 50-54): 99^th overall, 30^th woman and 3^rd in age group in 6:29:58 (faster than last time and under 6:30 – well done!)

 

Half Iron Swim/Cycle (1.9k/90k; 28 participants)

Lucie Boudreau (Earlybirds; 50-54): 20^th overall; 6^th woman and 1^st in age group in 4:02:49

 

Sat Sept 12^th Esprit Olympic Distance Triathlon, Montreal (1.5k/40k/10k; 456 participants)

Well done, guys!  Let me know if I missed anyone.  Full results at: http://www.sportstats.ca.

Cliff Worden-Rogers (6pm Whitecaps; 25-29): 11^th overall and 1^st in age group in 2:03:45

Francois Audet (7:30am Earlybirds; 50-54): 31^st overall and 1^st in age group in 2:09:55

Francois Mathieu (Whitecaps; 40-44): 308^th overall and 51^st in age group in 2:44:06

 

Sun Sept 13^th Muskoka Half Ironman Triathlon (2k/94k/21.1k; 1335 participants)

Great job!  Did I miss anyone?  Full results at: http://www.sportstats.ca.

Margie Bailey (x-6pm Whitecaps; 35-39): 127^th overall and 2^nd in age group in 5:11:13

Eric Biklo (6pm Whitecaps; 50-54): 388^th overall and 26^th in age group in 5:42:38

Laura Jowsey (7:30am Earlybirds; 25-29): 909^th overall and 26^th in age group in 6:31:34

 

 

 

Ask the Coach

 

Dear Coach:  I’m not getting the newsletter.  What’s happened?  Miss My Newsletter

 

Dear M.M. Newsletter:  First, get Lynn to check that the correct e-mail address is listed in the receiver list.  If so, your ISP is likely deciding that the newsletter is spam.  If you cannot control the spam filter, you will need to provide a different e-mail address or go to http://carletonmasters.tripod.com/anewsletter.html and subscribe to the page monitoring service.  That way you’ll receive an e-mail every time I add a new newsletter.

 

Dear Coach:  Do I have to attend every workout?  New Masters Swimmer

 

Dear N.M. Swimmer:  You can attend as many or as few workouts as you like.  Of course, you will get more benefit from attending regularly, but it’s completely up to you.  I give out certificates to those with perfect weekday attendance each term, and it doesn’t kill very many trees, as very few manage perfect attendance for the entire term!

 

Dear Coach: Is it ok if I get out early sometimes due to early meetings / class / other commitments?  Busy Swimmer

 

Dear B. Swimmer:  Certainly.  Just take a few minutes to do a cool down before you get out (without interfering with your lane-mates, of course).

 

 

Private and Semi-Private Masters Swim Lessons

 

Fall 2009:

Mon 9:45-10:45am: Oct 19, 26, Nov 2, 9, 16, 23, 30, Dec 7

Fri 9:45-10:45am: Dec 11 (additional November dates may become available)

More dates to come during December exams.

You may pick any number of dates/times.

 

Prices:
Private: $52.50 per hour, plus GST.
Semi-Private (2-3 swimmers; per swimmer): $34 per hour, plus GST.
Contact Lynn for bookings.

 

 

Reminders

 

Fall 2009 / Winter 2010 Program Information and Registration

Carleton Masters remain members-only programs. New for this year is that regular and morning memberships can be purchased on-line (approximately 5% convenience fee applies), and programs and memberships can now be purchased in person anytime the Athletics Building is open at the new “Welcome Centre” – currently under construction by the Control Desk.  You need to have your photo taken for your new membership card.  Programs are almost the same as last year, except that Nightcaps has been renamed Whitecaps III (times unchanged), and Safety Supervision will no longer be offered on Saturdays. 

   Here’s a summary of dates and prices:

Fall: Tue Sept 8^th – Fri Dec 18^th, except Sat Oct 10^th, Mon Oct 12^th

Winter: Mon Jan 4^th (Earlybirds); Tue Jan 5^th (Whitecaps I/II); Thu Jan 7^th (Whitecaps III) – Fri Apr 16^th, except Mon Feb 15^th, Fri Apr 2^nd, Mon Apr 5th

Earlybirds I: 7:30-8:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coach: Lynn (Note: Nearly full for Fall)

Earlybirds II: 8:30-9:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coach: Lynn

Whitecaps I: 6:00-7:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $142+GST each term; Coach: Lynn (Note: Full for Fall and nearly full for Winter)

Whitecaps II: 7:10-8:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coaches: Lynn (Mon); Mits (Tu/Th) (Note: Nearly full for Fall)

Whitecaps III: 8:10-9:10pm TuTh + 8:30-9:30am OR 9:30-10:30am Sat: $100+GST each term; Coach: Mits

Safety Supervision: 6:00-7:10pm MTuTh: $105 each term; Note: 6 children needed for this program to run!

 

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