Carleton Masters Swimming Newsletter #264                      Friday, October 22^nd, 2010

 

To:  Carleton Masters Coaches / Staff (8 addresses)

 

Bcc: Those Registered for Fall 2010 and Alumni: 7:30am Earlybirds I (42 addresses), 8:30am Earlybirds II (22 addresses), 6pm Whitecaps I (40 addresses), 7:10pm Whitecaps II (26 addresses), 8:10pm Whitecaps III (25 addresses), 8:15am Saturday Only (4 addresses), Masters “Alumni” (26 addresses).

 

 

"Nobody succeeds beyond their wildest expectations unless they begin with wild expectations." – Ralph Charell

 

 

Masters Program Notes and Cancellations

• The Fall Masters Programs end Sat Dec 11^th (Saturday group); Thu Dec 16^th (evening groups); and Fri Dec 17^th (morning groups).
• There are no more workout cancellations this term.

 

 

Masters Swimming Ontario Registration

If you are planning to compete in any Masters Swimming competitions between now and the end of 2011, it’s time to renew or registration with MSO (Masters Swimming Ontario).  The cost is $35 if you pay by Sat Oct 30^th.  After that, there’s an extra $1 charge to cover postage/handling for sending your registration in separately.  Please give your cheque (payable to Lynn Marshall) to your coach.

 

 

Date for your Diary: Sat Nov 27^th

The annual Carleton Masters Holiday Potluck Gathering will be held the evening of Sat Nov 27^th at Don Wells (6pm Whitecaps) and Joanie Conrad (8:10pm Whitecaps)’s place.  More details nearer the time.  This is a feast of epic proportions, not to be missed under any circumstances J !

 

 

Swimmer Notes

 

Swimmer Updates:

 - On Sun Oct 10^th, Carleton Masters swimmers ran in marathons in 3 different provinces and states (Ottawa; Scranton, Penn; and Chicago).  The three were: Gi Wu (6pm/7:10pm Whitecaps), Mike Lau (6pm Whitecaps), and Jen Corner-Gardiner (7:10pm Whitecaps).  Gi’s was his first ever marathon.  Mike’s was his fastest in 19 years, and Jen’s was a PBPB (post-baby personal best)!  Well done, all!!  More details under “Race Results” below.

 - Hilary March (6pm Whitecaps) teaches at South Carleton High School in Richmond and this year, for the first time, she’s coaching the swim team, consisting of 15 mostly novice swimmers.  They had their first competition at Brewer Pool earlier this week.  For many it was their first ever swim meet.  It went well, and they won most of their events.  Good job, Hilary!

 - Congratulations to Charles McFarland (7:30am Earlybirds) who has just been appointed the Shakespeare Instructor at the Ottawa Theatre School.

 - Ross Cowie (x-6pm Whitecaps) is trying to launch Kitchen Cone, a new (and better) collection bin for food waste. Drop in and instant open a newspaper liner. Keeps your food dry and odour-free. It works with the Green Bin and the city's curb-side compost collecting. The Kitchen Cone makes the whole process much more pleasant, and you don't have to spend over $50 a year in paper bag liners, just to turn them into dirt.  You can see his project at: http://www.refresheverything.ca/kitchenconefoodwasteforcomposting where people can vote for their favourite community project.  Ross would appreciate your votes!

 - Here’s a link to a Sept 25^th Ottawa Citizen article about Duane Jones (Technosport) and his coaching: “Swim Coach a Steadying Presence on Deck for 45 Years”: http://www.ottawacitizen.com/sports/Swim+coach+steadying+presence+deck+years/3578715/story.html.

 - And here’s a link to an Aug 29^th Ottawa Citizen article about Wendy Buckner (Technosport Swimmer and Coach) who passed away after an open water race in the Cayman Islands this summer: “Wendy Buckner: A Talented Athlete, an Untimely Death”: http://www.ottawacitizen.com/Wendy+Buckner+talented+athlete+untimely+death/3456317/story.html.

 

News Articles:

- Vitamin D influences cancer, autoimmune disease genes: http://www.nationalpost.com/life/health/3436657/story.html

- Combining Resistance and Endurance Training Best for Heart Health, Triathlon Study Finds: http://www.sciencedaily.com/releases/2010/08/100831073241.htm

- Sports Science Update: Is Low-Intensity Or High-Intensity Exercise Better For Fat Loss?: http://running.competitor.com/2010/09/training/sports-science-update-is-low-intensity-exercise-or-high-intensity-exercise-better-for-fat-loss_13019

- Daily Ginger Consumption Eases Muscle Soreness by 25%: http://www.sciencedaily.com/releases/2010/05/100519131130.htm

- Conquer Your Pre-Race Jitters: http://www.runningtimes.com/Article.aspx?ArticleID=18863

- Vary Your Training: http://www.runningtimes.com/Article.aspx?ArticleID=18514

 

Swim Suits for Sale:  The suits range in brand, style, and colour.  Most women’s suits are $40 and under and most men’s suits are $25 and under.  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.  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 normal pool space (and coaches) for the groups are as follows:

- 7:30am and 8:30am Earlybirds: deep end (Coach: Lynn)

- 6pm Whitecaps: Monday: shallow end; Tuesday/Thursday: deep end (Coach: Lynn)

- 7:10pm and 8:10pm Whitecaps: shallow end (Coaches: Monday: Lynn; Tuesday/Thursday: Mits)

- 8:10pm Whitecaps: shallow end (Coach: Mits)

- 8:15am Saturday Earlybirds: shallow end (Coaches: rotating schedule: see web site)

Exceptions will be listed in the newsletter, if I have sufficient notice. 

 

As Lynn will be away, Mits will coach the 6pm Masters on Thu Nov 4^th, and Annie Chinneck (pool staff, x-7:30am Earlybirds) will coach the Earlybirds on Fri Nov 5^th.

 

The time trials planned for this term are as follows:

Tue/Wed Oct 12/13^th: 400 (6pm Whitecaps and Earlybirds)

Tue/Wed Oct 26/27^th: 2 x 50 (6pm Whitecaps and Earlybirds)

Mon Nov 8^th: 200 (Earlybirds, 6pm and 7:10pm Whitecaps)

Thu/Fri Nov 25/26^th: 800/1500 (all)

Mon Dec 6^th: 100 (Earlybirds, 6pm and 7:10pm Whitecaps))

Thu/Fri Dec 16/17^th: end of term relays (6pm Whitecaps and Earlybirds)

 

There were lots of improvements in the 400 time trial on Tue/Wed Oct 12/13^th.  All the improvements were by the freestylers.  However, only three swimmers swam a 400IM, and two of them were doing it for the first time!  The biggest improvements were by Isabelle Fradette and Aaron Holtzman (both 8:30am Earlybirds), followed closely by Ian Lorimer (7:30am Earlybirds).  Below is a full list of all those who improved.  Honourable mention goes to Dave Bourdon (6pm Whitecaps) who missed his best by just 0.1 seconds.

 

400fs:

Isabelle Fradette (8:30am Earlybirds): 24.8 seconds

Aaron Holtzman (8:30am Earlybirds): 17.9

Ian Lorimer (7:30am Earlybirds): 15.2

Mike Mopas (7:30am Earlybirds): 10.9

Amir Banihashemi (7:30am Earlybirds): 10.2

Christiane Wilke (7:30am Earlybirds): 8.6

Marie-Odile Junker (7:30am Earlybirds): 7.6

Carla Sowinski (8:30am Earlybirds): 7.4

Andrea Chandler (6pm Whitecaps): 6.2

Madelayne DeGrace (7:30am Earlybirds): 5.4

Paul Scully (8:30am Earlybirds): 5.4

Linda Rossman (7:30am Earlybirds): 4.2

Robin Henderson (7:30am Earlybirds): 2.9

Katherine Venance (6pm Whitecaps): 2.5

 

Here are the weekday attendance statistics for the term so far.  There are still 12 swimmers with perfect attendance!  Let’s see who can keep it up!  (As always, let me know of any errors.)

 

7:30am Earlybirds I (Sept 8-Oct 22^nd; 19 workouts; range: 18-31; avg.: 23.5)

Perfect Attendance: Bruce B, Ian L, Ursula S

 

8:30am Earlybirds II (Sept 8-Oct 22^nd; 19 workouts; range: 11-18; avg.: 14.8)

Perfect Attendance: Alan H, Colette K, Susan N-Y

 

6pm Whitecaps I (Sept 7-Oct 21^st; 19 workouts; range: 17-29; avg.: 22.9)

Perfect Attendance: Don W, Heather G

 

7:10pm Whitecaps II (Sept 7-Oct 21^st; 19 workouts; range: 8-16; avg.: 13.3)

Perfect Attendance: Jamie C, Mary Ann O

 

8:10pm Whitecaps III (Sept 7-Oct 21^st; 14 workouts; range: 9-23; avg.: 14.1)

Perfect Attendance: Elena C, Lynn B

 

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2010-2011 is now underway.  Cost is now $35, if you pay by Oct 30^th ($36 after that to include postage/handling).  Please pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2011.  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 23^rd Brossard SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=9969

Sun Nov 14^th Etobicoke SCM Meet http://www.mastersswimmingontario.ca/pdf/EOMACSemiSeriousVI.pdf

Sat Nov 20^th Coupe de Montreal SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=10031

Nov 30^th, Jan 4^th, Jan 11^th One Week Swim Camps, Margarita Island, Venezuela http://www.oannesswims.com/

Sat Dec 4^th Technosport SCM Invitational Meet (U of Ottawa)

    http://www.mastersswimmingontario.ca/pdf/TechnoDec42010.pdf

Sat Dec 4^th Montreal North SCM Meet (details TBA)

Sun Dec 12^th North York SCM Pentathlon Meet http://www.mastersswimmingontario.ca/pdf/Pentathlon2010.pdf

Sat Jan 22^nd Technosport SCM Invitational Meet (U of Ottawa)

    http://www.mastersswimmingontario.ca/pdf/TechnoJan222011.pdf

Sun Jan 23^rd Alderwood SCY Meet, Toronto http://www.mastersswimmingontario.ca/pdf/ATB2011.pdf

Sun Feb 13^th Burlington SCM Meet http://www.mastersswimmingontario.ca/pdf/Burlington2011.pdf

Sat Feb 19^th Technosport SCM Arthur Inglis Invitational Meet (U of Ottawa)

    http://www.mastersswimmingontario.ca/pdf/TechnoFeb192011.pdf

Sat Feb 19^th LaSalle SCM Meet (details TBA)

Sun Mar 6^th Milton SCM Meet http://www.mastersswimmingontario.ca/pdf/SpringSplash2011.pdf

Mar 25-27^th Ontario Provincials SCM (Nepean Sportsplex; details TBA)

Apr 15-17^th Quebec Provincials Trois-Rivieres (details TBA)

Sat Apr 16^th Downtown Toronto SCM Meet (details TBA)

Sat Apr 30^th Technosport SCM Invitational Meet (U of Ottawa; details TBA)

May 20-23^rd Canadian Nationals SCM Montreal (Claude Robillard; details TBA)

Sat Jun 11^th Longueuil LCM Meet (details TBA)

 

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

 

Sun Oct 10^th Fall Colours Runs, Ottawa

Congrats to Gi on completing his first ever marathon and to Mo on a super fast half time and win!  Full results at: http://www.sportstats.ca.  If I missed anyone else, please let me know.

   Marathon (42.2k; 105 participants)

Gi Wu (6pm/7:10pm Whitecaps; 25-29): 88^th overall; 64^th man and 4^th in age group in 4:30:20

   Half Marathon (21.1k; 392 participants)

Maureen Mahoney (7:10pm Whitecaps; 25-29): 32^nd overall; 5^th woman and 1^st in age group in 1:36:34 (1:36:30)

 

Sun Oct 10^th Steamtown Marathon, Scranton, PA (1952 participants)

Great job by Mike – his best time in 19 years!  Full results at: http://www.runhigh.com/2010RESULTS/R101010AA.html.

Mike Lau (6pm Whitecaps; 45-49): 94^th overall; 14^th in age group (out of 187) in 3:04:46 (3:04:15)

 

Sun Oct 10^th Chicago Marathon (35837 finishers)

Awesome job by Jen who had a baby less than 11 months ago, especially given the 27C heat in Chicago and 4 potty breaks in the first 15km!  Full results at: http://results.public.chicagomarathon.com/2010/.

Jen Corner-Gardiner (7:10pm Whitecaps; 30-34): 7084^th overall; 1735^th woman and 362^nd in age group in 3:55:05

 

 

Ask the Coach
 

Dear Coach:  How can I see how my time trial time compares to those done by swimmers in other clubs?  Just Wondering

 

Dear J. Wondering:  To get a rough idea of how competitive you’d be Nationally, you can check out the top 20 times done by Canadian swimmers in sanctioned competitions in 2010 at: http://www3.sympatico.ca/chberger/index7.html.

 

Dear Coach:  You always tell me to stay on my back at the end of a backstroke swim, but I’m really worried about hitting my head.  Any tips?  Timid Backstroker

 

Dear T. Backstroker:  First, get in the habit of counting your strokes from the flags to the wall.  Then, as it’s best to err on the side of caution, do one fewer stroke and then just kick on your back holding one arm above your head until your hand touches the wall.

 
Private and Semi-Private Masters Swim Lessons

 

Fall:

Mon 9:45-10:45am: Nov 22, 29; Dec 6, 13

Fri 9:45-10:45am: Oct 29; Nov 12, 19, 26; Dec 10, 17

 

Prices:
Private: $52.50 per hour, plus HST.
Semi-Private (2-3 swimmers; per swimmer): $34 per hour, plus HST.

 
Reminders

 

Fall / Winter Masters Programs

Below are the details on the programs available for Fall 2010 / Winter 2011.  Registration for both Fall and Winter is underway.  You must register in person or by phone: 613-520-4480.  Note that some groups are filling up quickly, and those on the waiting list cannot always be accommodated in their first choice of program.  The Fall 7:30am and 6pm groups are full (waiting lists available).  The Winter 6pm group is nearly full.

   Masters remains a members-only program – details on memberships can be found at: http://www2.carleton.ca/athletics/membership/membership-prices/. 

   Note that the free parking (before 9am and after 4pm) pass now applies to all one year memberships.

   Here are the programs, dates, prices, and coaches:

Fall 2010: Tue Sept 7^th to Fri Dec 17^th (no workouts Mon Oct 11^th: Thanksgiving)

Winter 2011: Tue Jan 4^th to Fri Apr 15^th (no workouts Mon Feb 21^st: Family Day)

7:30am Earlybirds 1: 7:30-8:30am MWF: $120 plus tax each term (barcodes: Fall: 2466; Winter: 2468) Coach: Lynn; deep end

8:30am Earlybirds 2: 8:30-9:30am MWF: $120 plus tax each term (barcodes: Fall: 2467; Winter: 2469) Coach: Lynn; deep end

6pm Whitecaps 1: 6:00-7:10pm MTuTh: $132 plus tax each term (barcodes: Fall: 2470; Winter: 2473) Coach: Lynn; shallow end M; deep end Tu/Th

7:10pm Whitecaps 2: 7:10-8:10pm MTuTh: $120 plus tax each term (barcodes: Fall: 2471; Winter: 2474)

   Coach: Lynn (Mon); Mits (Tu/Th); shallow end

8:10pm Whitecaps 3: 8:10-9:10pm TuTh: $88 plus tax each term (barcodes: Fall: 2472; Winter: 2475) Coach: Mits; shallow end

8:15am Saturday Earlybirds: 8:15-9:25am Sat: $40 plus tax each term (barcodes: Fall: 2761; Winter: 2762)

   Coach: rotating schedule; shallow end

6pm Child Safety Supervision: 6:00-7:10pm MTuTh: $120 each term (barcodes: Fall 2476; Winter: 2477); baby pool

 

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 Whitecaps workout: Sept-Apr)
- Saturday Brunch (after 8:15-9:25am 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