If you do set goals, instead of measuring them exclusively against the traditional makers (specific, time, measurable, realistic and achievable) considering weighing them against the following:
Is your goal dynamic, as opposed to being set in stone? Is it flexible? Is it open to changing life circumstances?
Does your goal reflect your most important needs and desires now?
Will you experience pride and personal satisfaction when you have achieved your goals?
How will you feel if you don't pursue this goal? Will you be disappointed in yourself or regretful of opportunities missed?
Goal or vision? Many people find the idea of a goal somehow diminishing when they think of their life's purpose. If so, try using the word "vision" instead.
Big or small? Career or personal? Many people experience significant rejuvenation and satisfaction from making small changes in their life, such as jogging twice a week, learning a new language or adding another practice to their swimming schedule. Your goal doesn't have to involve doing something major to produce a significant outcome.
Specific target? Consider the difference between "I will be living and working abroad some time over the next years and will now focus my energies on ensuring I have the necessary skills and contacts" as opposed to "by September 2007, I will be doing..."
Can your goal withstand failure? If you don't achieve it, will you beat yourself up or look at opportunities it liberated?
Have you thought about how and why your goal will contribute to your overall life satisfaction?
Will pursuing this goal conflict with other important goals? For example, you may want to do an additional degree but also you want to get out into the work force. Which is more important and will contribute to your greatest sense of well-being? How will you feel about giving up one goal in favor of another?
One other thing that I wanted to discuss with the athletes in the program is the feeling of accomplishing what ever is put in front of you. I know that I find it a challenge each and every week to come up with workouts that are entertaining and challenging for every athlete. And that combo rarely happens every week. But I encourage all athletes to try out all the sets and focus more in the challenge of the workout and not the individuals desired intent of the workout. I get more comments on the practices that were challenges for athletes that thought that it was a little outside "there zone" of comfort ability, then the workouts that were more within format that they are used to. I feel that is still isn't too late to find out whether the 400 freestyle isn't an event that everyone can handle maybe over the traditional 50, 100, 200 free, and 50 and 100 back at every meet, or when choosing other strokes or sets to swim in a practice session.
I hope everyone had a safe and happy holiday, and that everyone gets the well deserved rest that is needed. I want to thank both Kathy and Lisa for there time and commitment to the program over the last few years and to the board for all there hard work and there devotion to the program and its success. I have really enjoyed my stay here at Calgary Masters.
Thank you,
Matt Carruthers (Earlybird/Sunday coach)
If you find the CMSC swim cap price too high for your tastes, you, too, can get free caps by signing up for the Million Metre Challenge. Go to the Masters Swimming Canada website for all the details.
The CMSC showed up in great numbers (16 give or take) at the Penguins Master Cup in November. The City of Edmonton has constructed a brand new overpass in hopes to keep Calgarians out of their downtown core. (It worked!) It was an interesting meet, in that 12 year olds, 65 year old, males and females were swimming in the same heats! It was a short and fast meet, and we were thankful for the Penguins inviting their age group swimmers, as most swimmers were barely dry as it was, before they swam their next event.
If you want to see who was there, who wasn't, who touched out who, who swam well, and who didn't, go to http://www.penguinswimming.ca/hostedmeets.htm and view the Meet Results for the Master Cup, in the format of your choice.
I enjoyed a very pleasant trip to Edmonton for the Penguins' annual Masters Cup Swim Meet on Saturday, November 18. One of my two travel mates was our newest mid-morning swimmer, Simon Garside, and the other was one of our swim club's founding members, flex swimmer, Keith Shaw. Both my shotgun and rear seat guests are retired from their respective professions and it was a pleasure chatting the whole way.
Simon is from England and has been living in Bragg Creek for the last three months. It was all virgin territory for him north of Airdrie. As we shared travel stories and a little history regarding our different upbringings, I realized that not only was this going to be a sports day but it was an educational trip as well. As an example, I learned that one cannot drive from England to France through the Chunnel. I just assumed that you had the option to drive or take the train.
Two additional things that I learned on this trip, first, take the right fork in the new road upon entering Edmonton, unless you are yearning for a tour of the newest S.E. development of Edmonton and secondly, don't drink a large Tim Horton coffee in Red Deer and then a can of Red Bull upon entering Edmonton and another can when you get to the pool. If anyone felt that I might have been a little edgy or bitchy at the meet, well, I'd like to apologize now. I found out later that it was probably the caffeine equivalent of 30 - 35 cups of coffee. It definitely didn't help my swimming. Although, I did enjoy the taste of Red Bull.
All 15 CMSC swimmers competing in Edmonton swam well for this time of year and I might add that we are truly a dominant force regarding individual events and especially relays. We are also, the best looking club.
I was very excited to see Simon Garside swim so well, with surprising times in the back and breast events. I'm delighted to have him as a mid-morning training partner.
One disappointment at this meet was not having our President, Justin Welbourn, competing for us in his specialty kick-ass butterfly events. I personally missed chasing behind him in the 50 butterfly.
Our next swim meet is at the Foothills Pool in early January and I hope for a good CMSC showing at this local event. Train hard and have fun everybody. See you at the pool.
Kelly Frank led off for CMSC, with a gritty 400m swim, showing a fine kick through the last half of the race.
Jeff Welechuk chilled from a morning of coaching, swam a great 400 for the beginning of the year.
As fistfulls of dollars flew among the spectators, Laurie Wallace and Mike Morrow went mano a mano in the 50m butterfly. Laurie touched Mike out to triumph for the second year in a row.
In 100 free, Angela Kitchin decided that she would swim butterfly, with great elan. Her performance shamed her brothers Andrew and Patrick into also doing butterfly!
Sue Rockafellow looked strong as per usual in her freestyle sprints.... watch out in the new year.
Michelle Wortley had a good 50 Breastroke demonstrating she will be a dominant force to be reckoned with.
Simon Garsin had a most impressive debut as a CMSC swimmer, and will not be allowed to lurk near the back of Lane One in the future.
Dave Dickson of course was there ready to race and had several good sprints, especially his fly
Keith Shaw was happy with his results, particularly his 100m freestyle.
Finally, thanks to Kathy Monar, we had great coaching with lots of feedback after our races!
Despite the falling rain, flooding streets and cloudy water, the meet in Vancouver went on as per usual. Fewer entries than in the past, but with BC Lions in the Grey Cup who could blame the swimmers from staying away!! The meet started @ 10:30, with my first swim at approx. 11:15, by 12:30 I had completed 400 free, 100 free and 200 IM!! Even with the fast turn over, I was extremely happy with the results, including at PB in the 100 free! (Go figure). Following the break I had 200 free and again very pleased with the early season results!
The highlight of the meet was the extra night that we took in the wet city, however we were upgraded to the Penthouse site (on Granville Island). The view was magnificent overlooking the False Creek. Overall a trip well worth taking once again.
| Saturday, December 16 | New Time: 3-4:30pm |
| Monday, December 25 | Cancelled due to Christmas Day |
| Tuesday, December 26 | Cancelled due to Boxing Day |
| Monday, January 1 | Cancelled due to New Year's Day |
Also due to special events being held at Talisman, they occasionally change our workout times so please check the phone line (234-8787) or our website.
Here's what to look forward to:
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What Mini Time-trial/Fun Races and Christmas party When Sat. Dec. 16th, 2006. Time Swimming 3-4:30pm; Christmas Party 5:00pm. Where Swimming at Talisman Centre Pool; Christmas Party in the "Library Room" at the James Joyce Pub on 4 St and 24 Ave SW. It is a non-smoking room that will be decorated for Christmas, has a fireplace, etc.
What Stroke Workshop Who Lisa Krause and Mike Schmolky When Sat. Jan. 13th, 2007. Time 1-3 pm (2 hrs) Where Talisman Centre Pool "Riverview Room" (North end of building) Performance Enhancement for Swimmers and Prevention of Common Injuries - Analysis of the factors which influence your power, efficiency and long term swimming success!
You don't want to miss the event planned on January 13, 2006. On this day the Master's will host guest presenters Lisa Krause, and Dr. Michael Schmolke. Their intensive program will help you learn about the foundations of athletic performance, along with providing a specific review of the most common keys to your swimming success. Once you have accomplished understanding the attributes of performance strength, you will systematically learn strategies that are easy to adopt, and help you prevent the most common swimmers complaints & injuries while enhancing your Peak Performance. This is HANDS ON! Be prepared to be tested in small groups, and intent on raising yourself up to the next level in performance. We want to help you conquer the things that currently hold you back from your peak potential.
Some highlights you will learn more about include:
- Foundations of fitness which create performance excellence.
- The dynamics of alignment and position in water and performance.
- Biomechanics of swimming, with extensive focus on stroke techniques, and factors that generate peak performance with minimal injury.
- Strategies that will empower you with improved self care routines and simple, creative strengthening activities to bring out the best PPP in you for swimming and life. (Peak Power & Performance)
- Cutting edge information on concerns that face the busy modern athlete, and options for athletic support and resources.
So mark your calendars, blackberries, and day minders so you can attend and invest inyour athletic success with the Master’¡Çs Swim Club.
What Nutrition Seminar Who Sharla Stoffman, Registered Dietician When Sat. Feb. 3rd, 2007. Time 12:30-1:30pm (1 hr) Where Talisman Centre Pool "Riverview Room" (North end of building)
| CMSC would like to send out our condolences to Drew Agnew for the sudden loss of his son Andrew Agnew who passed away unexpectedly while playing hockey. Our thoughts are with you.... |
Turkey Pesto Parmesan Meatballs
1 1/2 lb (680 g) ground turkey
4 tbsp (65 ml) pesto, divided
1 tsp (5 ml) hot pepper flakes
1/3 cup (75 ml) grated parmesan cheese
1 onion, chopped
1/2 tsp (2 ml) salt
2 tsp (10 ml) vegetable oil (I use canola or olive)
2 28-oz (796-ml) cans diced tomatoes
1 5 1/2-oz (156-ml) can tomato paste
1 tsp (5 ml) granulated sugar
1/4 cup (50 ml) red wineIn a large bowl, combine ground turkey, 3 tbsp of the pesto, hot pepper flakes, Parmesan cheese, chopped onion and salt. Shape mixture into 30 balls, each 1 1/2 inches (2.5 cm) in diameter. In a large non-stick skillet, heat oil. Place meatballs in skillet; cook 1 to 2 minutes each side, until lightly browned. Place meatballs in a slow cooker. Add diced tomatoes, remaining pesto, tomato paste, sugar and red wine; stir carefully to combine. Cook on High 4 to 6 hours, or until meatballs are cooked through. Serve over hot cooked pasta or rice.
Need a CMSC cap? Catch-up with Laurie or Dave Dixon on deck to purchase your club logoed swim caps which of course come in a multitude of colors for only $5.00.