From: Lynn Marshall [lynnmarshall@sympatico.ca]
Sent: Wednesday, September 28, 2011 2:17 PM
To: 'Fran Craig'; 'Steve Baird'; 'Blake Christie'; 'Claudia
Cronin-Schlote'; 'Kristi Dean'; 'Lynn Marshall'; 'Mits Kachi'; 'Tim Kilby'
Subject: Carleton Masters Swimming Newsletter #289
Carleton Masters Swimming Newsletter #289 Wednesday, September 28th, 2011
To:
Carleton Masters Coaches / Staff (8 addresses)
Bcc: Those Registered for Fall 2011, those
registered in 2010/11, and Alumni: 7:30am Earlybirds I (39
addresses), 8:30am Earlybirds II (36 addresses), 6pm Whitecaps I (40
addresses), 7:10pm Whitecaps II (19 addresses), 8:10pm Whitecaps III (11
addresses), Saturday Only (1 addresses), Masters “Alumni” (24 addresses),
2010-11 Swimmers (60), 2010-11 Alumni (13).
Overheard
at the Pool after doing Drills with Balls and Cups: “Well, if I don’t become a
better swimmer, at least I’ll be able to join the circus!”
Masters
Program Notes and Cancellations
Swimmer Notes
Swimmer
Updates:
-
Congratulations to Shauna Ironside (8:30am Earlybirds) and Kevin
Geddes who were married on Sat Sept 17th! The 8:30am
Masters celebrated on Mon Sept 26th with a card from the group and
cookies – all organized by Carla Sowinski (8:30am Earlybirds). A
new record attendance of 30 was set by the 8:30am group on that date (news of
the cookies must have leaked out!).
-
Our best wishes to Robin Henderson (7:30/8:30am Earlybirds) who had
surgery for breast cancer on Sept 13th. The surgery went well,
and she will get the pathology results soon. Dawn Walsh (8:30am
Earlybirds) was one of Robin’s recovery room nurses (small world!). Robin
is in good spirits and hopes to be back swimming soon. She sends her
regards to the 7:30am and 8:30am Masters.
-
Marg Eades (6pm Whitecaps) is retiring this Friday after nearly 35 years
with Bell Canada. Congratulations, Marg!
-
Derek Baas (6pm Whitecaps) has a date for his surgery: Oct 13th.
This is a lengthy (8hr) operation to remove a growth that is putting pressure on
his ear. With any luck it will resolve the health issues he’s been
having, and we hope to see him back in the pool in January!
-
Charles McFarland (7:30am Earlybirds) had a great excuse for missing
workout on Fri Sept 23rd – he was on TV live from Orleans at
8:45am. Check out his great interview on the Shenkman Arts Centre at: http://www.youtube.com/watch?v=I6eO1XB5bu8&feature=youtu.be.
-
As promised, here are some photos and videos from Lynn’s IMSHOF
induction in Jacksonville, Florida on Fri Sept 16th. I have
posted one photo on the Masters web site: http://carletonmasters.tripod.com/11photo/.
For those who want more, here are more photos: https://www.facebook.com/media/set/?set=a.10150826468860604.755021.669015603&l=7daee71c48&type=1;
the video prepared by ISHOF: http://www.youtube.com/watch?v=llMMuzllxMU
(with photos of present and past Carleton Masters, including: George
Tombler, Melanie Patina, Steve Morris, Steve Kennedy, Amir Banihashemi, Mark
Blenkinsop, Bicki Westerheide, Debby Whately, Joanie Conrad, Kim Kennedy, Lisa
Hans and a great photo taken by Gi Wu); my speech: http://www.youtube.com/watch?v=m6AdjItMGGY
(including “thank you”s to Carleton Athletics, Steve Baird, Masters
coaches Claudia Cronin-Schlote, Mits Kachi, Kristi Dean, Tim Kilby, Blake
Christie, and all the Carleton Masters swimmers); and a “sideline” note
from the Ottawa Citizen: http://www.ottawacitizen.com/sports/Sidelines/5416930/story.html.
-
Girls in grades 7 to 10 and their parents are invited to Carleton’s “Go Eng
Girl” to introduce girls to Engineering. This event will be held Sat Oct
1st 9:30am-1:30pm. More details at: http://www1.carleton.ca/engineering-design/prospective-students/go-eng-girl/.
-
Liz Christie (8:30am Earlybirds) is one of the organizers of this
upcoming charity event:
The National Capital Purina Walk for Dog Guides will be held on Sunday, October
16, 2011, and the Lions clubs of the Ottawa area are challenging the Carleton
community to come out and show their support for service dogs.
The
approximately 5 km walk will take place along the Rideau River, starting at De
La Salle High School and travel through New Edinburgh Park to finish at the
Rockcliffe Retirement Residence on Porter Island. Walk, run, or roll along the
beautiful Rideau River. Bring your service dog, your family dog, or your
neighbour’s dog or just come on your own, as the route will be entirely
accessible. Registration is free, and there are prizes for various fundraising targets.
All proceeds from the walk will benefit the Lions Foundation of Canada, which
is a charitable foundation founded by the Lions Clubs of Canada. Their mission
is to provide service dogs to physically challenged Canadians in the areas of
mobility, safety and independence, and they provide dog guides to Canadians
through 5 on-going programs; Canine Vision, Hearing Ear, Special Skills,
Seizure Response and Autism Assistance. All these programs are funded
through private donations only, and are offered to clients at no charge. There
are absolutely no costs for the qualified client receiving a service dog, which
includes meals, transportation, accommodation expenses and several weeks of
training with their new companion at the training school in Oakville.
Come
and show how the Carleton community cares about helping to provide service
animals to Canadians!
For more information and to find out how to register, go to http://sites.google.com/site/ncpw2011!
News
Articles and Links:
- More evidence that static stretching pre-exercise is bad
for you (thanks to alumna Sabina Valentine
for these links): http://sweatscience.com/static-stretching-before-cycling-makes-you-less-efficient/
and http://sweatscience.com/static-stretching-lowers-cycling-effiency-and-time-to-exhaustion/
-
Diana Nyad attempts Cuba/Florida again but quits due to Jellyfish stings: http://www.cnn.com/2011/09/25/health/cuba-nyad-swim/index.html?hpt=hp_t2&sct=mr_t12_a1
- Dara Torres Back in the Pool: http://sportsillustrated.cnn.com/2011/more/09/22/Dara-Torres-back-from-surgery.ap/index.html?sct=mr_t2_a10
-
Prescribing Exercise to Treat Depression: http://well.blogs.nytimes.com/2011/08/31/prescribing-exercise-to-treat-depression/
-
Chocolate could Reduce Heart Risk by a Third [Ed. Note: Probably not in the
quantities I consume ;-)]: http://www.cbc.ca/news/health/story/2011/08/29/chocolate-heart-health.html
-
A Small Break in Training Pays Dividends: http://www.theglobeandmail.com/life/health/fitness/running/training-and-technique/give-it-a-rest-a-small-break-in-training-pays-dividends/article2121112/
-
Training, Talent, 10,000 Hours, and Genes: http://www.sportsscientists.com/2011/08/training-talent-10000-hours-and-genes.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+blogspot%2FcJKs+%28The+Science+of+Sport%29
Swim
Suits for Sale:
The suits range in brand, style, and colour. Prices are $40 and
less. 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: The money raised selling these gently used caps for 50c will go towards the $45 annual fee to register Carleton Masters with Masters Swimming Ontario. New: I have a few silicone caps for $2. 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
The
usual pool allocations and coaches are as follows:
7:30am
Earlybirds: Deep End; Lynn
8:30am
Earlybirds: Deep End; Lynn
6pm
Whitecaps: Shallow Monday, Deep Tuesday/Thursday; Lynn
7:10pm
Whitecaps: Shallow End; Mits
8:10pm
Whitecaps: Shallow End; Mits
8:15am
Saturdays: Shallow End; rotating coach schedule (see bulletin board / web site)
Exceptions
will be mentioned here, if I have enough notice.
Thanks
very much to Mits for coaching the 6pm Whitecaps on Thu Sept 15th
and both Earlybirds groups on Fri Sept 16th. Thanks also to Mits
for bringing goodies for all on Thu Sept 22nd.
Lynn will be coaching the
7:10pm and 8:10pm Whitecaps for Mits on Thu Sept 29th.
The time trials scheduled for the Fall session are as
follows:
Mon Oct 17th 400 free or IM (all)
Tue/Wed Oct 25/26th 2 x 50 choice (6pm/7:30am/8:30am)
Mon Nov 7th 200 (all)
Th/Fri Nov 24/25th 1500/800 (all)
Tue/Wed Dec 6/7th 100 (6pm/7:30am/8:30am)
Thu/Fri
Dec 15/16th relays (6pm/7:30am/8:30am)
This list is also available on the workout themes page – see link near the top of newsletter.
Here
you will find information on the weekday workout attendance, including a list
of the swimmers with perfect weekday attendance. There are still a lot of
you with perfect attendance. Keep it up! (Please let me know of any
errors or omissions.)
7:30am
Earlybirds
(Sept 7-28th; 10 workouts; range: 23-31; avg.: 26.0):
Perfect
Attendance: Alan J, Angela D, Bruce B, Chris M, Margaret K, Zoe P
8:30am Earlybirds (Sept 7-28th; 10 workouts; range: 20-30;
avg.: 23.3):
Perfect
Attendance: Amir B, Colette K, Isla P, Margaret DK, Mark B, Renee R
6pm
Whitecaps
(Sept 6-27th; 10 workouts; range: 18-29; avg.: 25.4):
Perfect
Attendance: Cam D, Don W, Jamie W, Nicole D
7:10pm
Whitecaps
(Sept 6-27th; 10 workouts; range: 7-15; avg.: 10.8):
Perfect
Attendance: Jamie C
8:10pm
Whitecaps
(Sept 6-27th; 7 workouts; range: 6-10; avg.: 8.0):
Perfect
Attendance: Jean K, Joanie C, Paul D, Veronica T
Masters
Swimming Competitions
You
must
register annually with Masters Swimming Ontario (MSO) if you want to
compete in Masters Swimming competitions. Registration for 2012 will be
starting soon. Cost will $35. Please pay by cash or cheque payable
to “Lynn Marshall”. Your MSO membership will be good until Dec 31st,
2012. 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 nearby 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 15th Brantford Fall Sprint Meet
http://www.mastersswimmingontario.ca/pdf/BrantfordFallSprintSplashOct2011.pdf
Sat
Oct 22nd Swim Ottawa Masters SCM Meet, Brewer Pool (7:30-10:30am;
events 25s, 50s, 100fs, 100IM, 200 open;
max
4 events $20; details to be on MSO web site shortly)
Sat
Nov 5th Brossard Masters SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=11687
Nov
8-15th Pan American Masters LCM Championships, Rio de Janeiro,
Brazil
http://www.panamericanmaster2011.org/?language=en
Sun
Nov 13th Etobicoke Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/EOMACSemiSeriousVII.pdf
Sat
Nov 19th (TBC) Coupe de Montreal
Sat
Dec 3rd (TBC) Technosport Meet
Sat
Dec 3rd (TBC) Montreal North Meet
Sun
Dec 11th North York Pentathlon Meet (details TBA)
Dec
11-17th British Virgin Islands Swim Trip http://www.swimvacation.com
Jan
3-10th and 10-17th: MSO Training Camps, Margarita Island,
Venezuela http://www.npconsultants.com/oannesathletics/
Sun
Jan 22nd Alderwood Yards Masters Meet (SCY, details TBA)
Sun
Feb 12th Burlington Masters Meet SCM
http://www.mastersswimmingontario.ca/pdf/BurlWinSplashFeb122012.pdf
Sun
Feb 19th Cornwall Masters Meet SCM (details TBA)
Mar
8-18th PP Travel and Training Swim Cruise psimard34@sympatico.ca
Sun
Mar 11th Etobicoke Swim for Heart 1500 SCM (details TBA)
Mar
30th – Apr 1st Ontario Masters Championships, Toronto
area (details TBA)
Apr
13-15th Quebec Masters Championships, Gatineau (details TBA)
Sat
Apr 21st Downtown Swim Club LCM Meet, U of Toronto (details TBA)
Sun
May 6th Thornhill Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/ThornhillMay62012.pdf
May
18-21st Canadian Masters Nationals, Kelowna, BC http://cmsc2012.ca/
Jun
3-17th FINA World Aquatic Championships, Riccione, Italy http://www.finamasters2012.org/;
qualifying
times: http://www.fina.org/H2O/index.php?option=com_content&view=article&id=2229&Itemid=1082
Summer
2014 FINA World Aquatic Championships, Montreal (details TBA)
Race Results: (Please send in your
results, and/or let me know if I missed your name!!)
Sat Sept 3rd
Canadian Triathlon, Ottawa
Apologies
to Lucette for missing her last time and congratulations on the age
group win!! Full results at: http://www.sportstats.ca.
Half-Ironman
Distance
(1932m/90k/21.1k; 138 participants)
Lucette Laflamme (7:10pm Whitecaps; 55-59): 60th overall; 12th
woman and 1st in age group in 6:18:19.9
Sun Sept
11th Lake Las Vegas, Nevada Ironman 70.3 World Championships (1.9k/90k/21.1k; 1505
participants)
Great
job, Margie! Sounds like it was a very tough run in the
heat! Full results at: http://ironman.com/assets/files/results/worldchampionship70.3/2011.pdf.
Margie
Bailey
(x-8:30am Earlybirds, 35-39): 555th overall, 50th woman
and 11th in age group in 5:06:31
Sat-Sun
Sept 17-18th Quebec Cup Dragon Boat Festival
The
Cascades Senior Women (Chelsea) including Debby Whately (6pm Whitecaps)
placed 2nd in the Competitive Women’s Teams division of this
festival, based on a combination of all three races (200m where they were 3rd;
500m where they were 2nd, and the 2k where they were also 2nd).
The team ahead of them was the Montreal Dragon Boat Club’s Elite team (of much
younger women!). Well done!! Full results at: http://www.22dragons.com/files/qc_cup/results_2011.pdf.
This was Debby’s last festival of the season, so we should see her back
in the pool much more regularly now.
Sat-Sun
Sept 17-18th SavageMan Triathlon Festival, Deep Creek Lake State
Park, MD
Rick participated in not
one, but both Triathlons! Full details at: http://www.savagemantri.org/.
He’s written a great race report on this experience: http://www.zone3sports.com/race%20reports/race%20report--Savageman%20Triathlon%202011.html.
Well done, Rick – just reading the race report exhausted me J ! Here’s how he did:
SavageMan
30
(0.9/22.9/6.2 miles; 421 finishers):
Rick
Hellard
(7:30am Earlybirds; 45-49): 2nd overall, 2nd man,
and 2nd in age group in 2:09:51
SavageMan
70
(1.2/55.7/13.1 miles; 393 finishers):
Rick
Hellard
(7:30am Earlybirds; 45-49): 9th overall, 9th man, and 3rd
in age group in 5:14:46
Sun Sept
18th Half Marathon Army Run (21.1k; 6423 participants)
Congratulations
to you all! This was an age-corrected PB for Mike. Gi
was within 30 seconds of his best time, despite a bathroom break. Stephane
did his best ever half, and it was Elaine’s first ever half!! Did
I miss anyone? Full results at: http://www.sportstats.ca.
Mike
Lau
(6pm Whitecaps; 40-49): 48th overall, 47th man and 12th
in age group in 1:24:07.8 (1:24:02.1)
Gi
Wu
(6pm Whitecaps; 20-29): 1287th overall, 1072nd man and
253rd in age group in 1:48:46.7 (1:46:22.9)
Elaine
Yardley
(6pm Whitecaps; 30-39): 2824th overall, 821st female and
310th in age group in 2:02:14.3 (1:57:39.1)
Stephane
Raynaud
(x-6pm Whitecaps; 30-39): 3239th overall, 2217th male and
667th in age group in 2:06:24.4 (2:03:59.5)
Masters
Swimming Canada Top 20, Records, etc.
Check
out the MSC statistics including the National Records and top 20 (by gender and
age group both SCM and LCM) at: http://www3.sympatico.ca/chberger/#canada
(last update Jul 30th).
Ask
the Coach
Dear
Coach: How
many spots are left in the Winter 7:30am Earlybirds group? Want A Spot
Dear
W.A. Spot: Right now there are 23 spots (out of 40) left.
Dear
Coach:
Is it ok to pass someone when there is someone coming the other way? In
other words, is it ok to have three people side by side in the lane (two going
one way, and one the other)? Wondering About Passing Etiquette
Dear
W.A.P. Etiquette: Yes, this is fine, as long as everyone in the lane is careful
and aware of the other swimmers in the lane. The person passing needs to
ensure that there is space to pass safely. Four (two going each way), can
be done in a wide lane, but requires precision!
Dear
Coach:
I’ll be in Vancouver for a week in October. Do you have any suggestions
on where I could swim? Travelling Swimmer
Dear
T. Swimmer: Check out the following web site: http://www.swimmersguide.com/.
It has a list of pools in nearly every city in the world. (And if your
favourite pool is missing, you can get the information added.) Just be
sure to confirm the information as it can change, and many pools do close for
annual maintenance.
Lynn’s Private and Semi-Private Masters Swim
Lessons
Fall
Availability:
Mon
9:45-10:45am: Oct 3, 17, 24, 31; Nov 7, 21, 28; Dec 5, 12
Fri
9:45-10:45am: Oct 7; Nov 4, 25; Dec 9, 16
Some
evenings/weekends likely available in December, dates still to be confirmed.
Prices:
Private: $52.50 per hour,
plus HST.
Semi-Private
(2-3 swimmers; per swimmer): $34 per hour, plus HST.
Reminders
Masters
Fall/Winter Programs: Here are the details on the Fall/Winter
Masters program.
Registration
for both Fall and Winter has started. Please register early to ensure
that you get into the group you want! You must be a Carleton Athletics
member, and Masters program registration must be done by phone or in person
(not on-line). The only change from last year is that Child Safety
Supervision will not be offered.
Fall
Session:
Tue Sept 6th to Sat Dec 17th (no workouts Mon Oct 10th)
Earlybirds
1 (7:30-8:30am MWF): Barcode 3538; $126+HST; Coach: Lynn (Full for Fall: wait list available)
Earlybirds
2 (8:30-9:30am MWF): Barcode 3539; $126+HST; Coach: Lynn
Whitecaps
1 (6:00-7:10pm MTuTh): Barcode 3549; $138+HST; Coach: Lynn (Full for Fall: wait list available)
Whitecaps
2 (7:10-8:10pm MTuTh): Barcode 3553; $126+HST; Coaches: Mon: Lynn; Tue/Thu:
Mits
Whitecaps
3 (8:10-9:10pm TuTh); Barcode 3556; $92+HST; Coach: Mits
Saturday
Earlybirds (8:15-9:25am Sat): Barcode 3540; $42+HST; Coaches: rotating
schedule, see web site
Winter
Session:
Tue Jan 3rd to Fri Apr 13th (no workouts Mon Feb 20th,
Fri Apr 6th, Mon Apr 9th)
Earlybirds
1 (7:30-8:30am MWF): Barcode 3541; $126+HST; Coach: Lynn
Earlybirds
2 (8:30-9:30am MWF): Barcode 3542; $126+HST; Coach: Lynn
Whitecaps
1 (6:00-7:10pm MTuTh): Barcode 3550; $138+HST; Coach: Lynn
Whitecaps
2 (7:10-8:10pm MTuTh): Barcode 3554; $126+HST; Coaches: Mon: Lynn; Tue/Thu:
Mits
Whitecaps
3 (8:10-9:10pm TuTh); Barcode 3558; $92+HST; Coach: Mits
Saturday
Earlybirds (8:15-9:25am Sat): Barcode 3544; $42+HST; Coaches: rotating
schedule, see web site
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 at a time. (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!)
Triathletes:
Check out Rudy Hollywood’s website: http://www.trirudy.com and subscribe to the
daily tri-news e-mail. Another good resource is http://www.slowtwitch.com/.
Lots of free triathlon advice, a training log and challenges like the 100 runs
in 100 days!
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