Thursday, October 30, 2008

Training & Racing this weekend!

Dear All
 
Well, coming up to the end of an easier week this week, so this weekend's training will reflect that.
 
Please note, the IM crew were originally down to race the Bunbury OD triathlon this weekend, but as you should be aware, this has actually been shifted to a fortnight's time. So no racing for you this weekend and no long ride either!! ;-)
  • Just one ride going out then this Saturday, a steady, round-the-river affair and chance for the 2 groups to do a social ride together. Meeting at 7am at the Bell Tower. Some may choose to go earlier than this or if the weather is good, may even ride out to the hills, but for those on a recovery week, a 2hr ride is enough today. Enjoy!
  • No "official" long swim on Saturday morning (due to the race on Sunday), however, we'll still meet at 8am at Cottesloe Beach for a few "pick-ups" to prepare you for the race tomorrow, followed by a social coffee at Daisies. Lets hope the weather is good!
  • Saturday 1pm squad swim session at Claremont Pool - the only place to be on a Saturday arvo! :-)
  • Sunday openwater race at Champion Lakes. Please email me if you are keen to car pool at 6.15am from the Narrows Bridge, otherwise I'll just go straight there and see you all at rego!
Let's have a great weekend!
 
Cheers
 
Paul

Monday, October 27, 2008

Support the Marshall Family

Dear All
 
This email just received from Sue Laidlaw...very sad situation for the Marshall family, hopefully they can raise enough money through the running of what sounds like a great movie to support their daughter's cancer treatment in Texas.
 

 
Hi Paul,
 
I just got this email via the Tri grapevine, it is about a fundraising Movie night at the Cinema Paradiso for a couple in our community who are trying to save the life of their little girl Georgie who has cancer. The movie looks great  "Spirit of the Marathon" & as it is for a good cause, David & I are going & thought your people might be interested too. So if you could forward it onto your people, it may just make a difference.
 
Thanks
 
Sue

 


Hi,

 

The success of our running group over the last few years has been built on the fact that we all help each other out and encourage each other - no matter what the journey or challenge.

 

Right now one of our running buddies Richard Marshall and his family are facing a different challenge of their own and are going through a pretty tough time ... and we're calling on you to help rally around them and lend a helping hand. For those of you that are not aware of the family's  situation I have attached a newspaper article which appeared on the front page of Saturday's West 3 weeks ago.

 

To show our support and raise some funds for Richard and his family a movie night has been organised for next Thursday 30th October ... and we would love your help to make this a success.

 

Right on cue, a movie is being released next week that should appeal to many ... Spirit of the Marathon ! 

 

Spirit of the Marathon is the first ever non-fiction feature film to capture the drama and essence of the famed 26.2 mile running event. Filmed on four continents, the movie brings together a diverse cast of amateur athletes and marathon luminaries. As six unique stories unfold, each runner prepares for and ultimately faces the challenge of the Chicago Marathon. More than a sports movie, Spirit of the Marathon is an inspirational journey of perseverance and personal triumph; a spectacle that will be embraced by runners and non-runners alike.

 

So here's the details:

 

*    Venue:         Cinema Paradiso, 164 James St Northbridge

*    Date:           Next Thursday 30th October 2008

*    Arrive:          6:30pm for start of movie at 6:45pm

*    Movie:          Spirit of the Marathon

*    Tickets:       Must be purchased in advance by emailing your request and details to karla@mortgageforce.com.au

*    Cost:           $20 per ticket (includes 1 x bottle of water and snack)

 

What can you do to help I hear you ask???  Firstly, act straight away. It would be fantastic if you could extend this invitation to work colleagues and friends so that we can fill the cinema with 170 patrons.  

 

Tickets must be purchased in advance so it would be great if one person could order tickets in bulk for each group/workplace - and in doing so, it will make electronic payments and the subsequent posting out of tickets much more efficient. 

 

The movie night is just next week so we ask you all to act now.

 

For anyone who is unable to attend but would still like to contribute, a donation would be very much appreciated and bank account details will be provided upon request.

 

Thanks for your anticipated support .

 

Best wishes,

 

Bevan O'Farrell

0407 046 236

Reminder to register before 5pm today!

Dear All
 
The first race of the Open Water Swimming Series is this Sunday at Champion Lakes (off the Mitchell Freeway South, down Armdale Road ~ 35 mins drive from Perth city centre).
 
There are 1.25km, 2.5km, 5.0km and 10.0km swim events to choose from.
 
Entries ($30.00) need to be in before 5pm this evening to avoid a late entry fee ($5.00).
 
Most of us will swim the 2.5km race this Sunday.
 
Despite my initial understanding tht there was an overall series prize (and a need to stick with a set distance for the whole series), this is in fact not the case, but if you register for all 6 events, one of them is effectively free, so thats a bonus!
 
Anyone keen on car pooling should meet at the Dodgy Digital Dunnies car park on the south western corner of the Narrows Bridge at 6.10am ready to leave promptly at 6.15am.
 
It'll be great to get a whole "Team Core / Swim Smooth" squad down there, and if not for this first event, then hopefully at some of the others!
 
 
Cheers
 
Paul

Saturday, October 25, 2008

FREE Stroke Technique Clinic - change of date!

Dear All
 
Apologies for the confusion, but we have had to delay the running of our FREE 2hr Stroke Technique Clinic from this Saturday (1st November) to next Saturday 8th November. There was unfortunately an unforeseen clash with a waterpolo meeting in the Club Rooms, and this takes precedence.
 
So, everyone is invited to our FREE 2hr Stroke Technique Workshop on Saturday 8th November from 11am to 1pm at the Claremont Pool Club Rooms. Please bring a foldable chair or mat to sit on as we are anticipating large numbers. This is exclusively open to all those currently training with The TEAM CORE Squad at either the early morning swim sessions or the 9.30am Time-4-Me session. Please, no additional friends / family members on this occasion.
 
We will cover all aspects of what makes an efficient freestyle stroke and why, look at why we do some of the drills and techniques that we do, look at a range of swim strokes (both good and not-so-good) and show you generally what you should be looking at to improve this season. We'll then pop down to the pool for the 1pm squad swim session and test some of these ideas! So if you find some of the stuff that we do a little "whacky" or would like to understand what you should be aiming for, this is not to be missed!
 
List of those attending so far (please email if you want to be added!):
  • Mike Bowles
  • Sue-ann Anderson
  • Sue Laidlaw
  • Bonnie Tollafield
  • Helen Cuthbert
  • Gillian Evans
  • Nic Holmes
  • Trevor Magee
  • Jamie Magee
  • Robert Wiles
  • Kim Smith
  • Matt Biddle
  • Anne-marie D'Arcy
  • Andrew Graham
  • Jill Benbow
  • Alberto Contarino
Cheers
 
Paul

Please confirm your swim squad attendance based upon the following lists!

Dear All
 
In an effort to ensure that our early morning squad swim sessions are running as efficiently as possible, please observe the following squad lists for the 5.30am, 6.30am and 7.30am sessions. I have also included a version for Tuesdays and Fridays which alters slightly as well as indicating a Reserve List for each session (these swimmers will be contacted in order if and when a space opens up within the group) Please confirm that these details are correct for you.
 
So far, every Tuesday and Friday 5.30am session has been full, but as yet the 6.30am session on either day has never had a "full-house" (despite being full on paper).
 
We will commence the 7.30am session on Tuesday 28th October and run this as a trial session for a period of 3 weeks to see if the numbers pick up. Equally, if 7.30am suits you more and you are happy to offer your spot up in one of the earlier sessions to another swimmer, please let me know asap.
 
If your name is highlighted in red, I have contacted you recently to clarify your attendance at these times. If your name is highlighted in yellow, you have told me about certain circumstances as to when you might not be able to attend due to shift-work. This allows me to calculate the numbers a little more clearly. Thank you.
 
Lastly, there will always be a degree of fluctuation within the squad numbers from session to session, week to week. I have factored in a small buffer of a couple of extra people in each session accordingly. I hope you can appreciate that the PAYG card system allows you flexibility to miss a session and not get charged for it, but equally that I need to factor this into our squad numbers. As such, occassionally we may run over our stipulated numbers slightly, but without going back to an upfront or quarterly payment for the whole season which offers you much less flexibility, I will do my best to manage things as best as possible when this occurs.
 
So far, I feel that the squads have been working very well and from your feedback we are maintaining a consistently high level of coaching at each session. Please NEVER feel afraid to discuss this with me though at any point in the future!
 
Here's the lists - please DO confirm your places, thanks in advance!
 
Tuesdays 5.30am (Reserves: 1) Matt McCarney; 2) Robert Wiles; 3) Louise McGowen; 4) Nat Vollrath)
 
Alberto Lacchini
Andrew Graham
Anthony Tholet
Bill Carmody
Bill Moody
Chrissy Plush
Clare Hanavan
Dan Timbers
Danielle Myles
Emily Randles
Georgina Good
Heather Meredith
James Forbes
Jane Day
Jeremy Buttsworth
Jill Benbow
John Edwards
John Harris
Karlee Cannon
Kay Fuller / Paul M
Kim Smith
Lisa Day
Liz Humphry
Matt Biddle
Mel Cundy
Mike Bolgo
Rachel Crocker
Rob Buckle
Robyn Ahern
Sally Scafidi
Stephanie Marsh
Tim Humphry

Fridays 5.30am (Reserves: 1) Matt McCarney; 2) Robert Wiles; 3) Louise McGowen; 4) Nat Vollrath)
 
Alberto Lacchini
Andrew Graham
Anthony Tholet
Bill Carmody
Bill Moody
Chrissy Plush
Clare Hanavan
Dan Timbers
Danielle Myles
Emily Randles
Georgina Good
Heather Meredith
James Forbes
Jane Day
Jeremy Buttsworth
John Edwards
John Harris
Justine Murphy
Karlee Cannon
Kay Fuller
Kim Smith
Lisa Day
Liz Humphry
Matt Biddle
Michelle Newsome
Mike Bolgo
Rachel Crocker
Rob Buckle
Robyn Ahern
Stephanie Marsh
Tim Humphry
 
Tuesdays 6.30am: (Reserves: 1) Lisa Palmer; 2) Matt Wakeling; 3) Jacinda Papps; 4) Deb Mayerhofer; 5) Andrew Hopkins; 6) Anne-Marie D'Arcy; 7) Courtenay Harris; 8) Rob Weston; 9) Matt Phyland)
 
Adam Wheeler
Andrew Hunt
Andrew Maslen
Annette Van Hazel
Bonnie Tollafield
Chris Murphy
Ed Van Beem
Emmy Poulson
Ermie Robinson
Glen Blackwell
Guy Van Hazel
Helen Cuthbert
Ian Murray
Jo Fisher
John Edwards
Judi Clemie
Justin Palmer
Marcus Gracey
Mary Tennant
Mary-ann Paton
Matt Illingworth
Michelle Newsome
Mike Hodgson
Mike Schumann
Nelson Woss
Olivia Dellamartina
Paul Downie
Renee
Stuart Gicquel
Sue Laidlaw
Tony Van Merwyk
Trevor Magee
Ursula Muhsfeldt
Wayne Morris
 
 
Fridays 6.30am: (Reserves: 1) Lisa Palmer; 2) Matt Wakeling; 3) Jacinda Papps; 4) Deb Mayerhofer; 5) Andrew Hopkins; 6) Anne-Marie D'Arcy; 7) Rob Weston; 8) Matt Phyland)
 
Adam Wheeler
Andrew Hunt
Andrew Maslen
Annette Van Hazel
Bonnie Tollafield
Cath Fletcher
Chris Murphy
Ed Van Beem
Emmy Poulson
Ermie Robinson
Guy Van Hazel
Helen Cuthbert
Holly Taylor
Jill Benbow
Jo Fisher
John Edwards
Justin Palmer
Marcus Gracey
Mary Tennant
Matt Illingworth
Mike Hodgson
Olivia Dellamartina
Paul Downie
Renee
Stuart Gicquel
Tony Van Merwyk
Trevor Magee
Ursula Muhsfeldt
Wayne Morris
 
Tuesdays / Fridays 7.30am:
 
Andrew Hunt
Andrew Maslen
Bevan Lawrence
Courtenay Harris
Emmy Poulson
Gillian Evans
Keith Anderson
Nic Holmes
Rob Newman
Sue-ann Anderson
 
Kind regards
 
Paul
 
Paul Newsome
Head Coach Swim Smooth & The TEAM CORE
World Class Coaching delivered in YOUR language!
www.swimsmooth.com
www.theteamcore.com
Tel. +61 431 540 980

Thursday, October 23, 2008

Training with Weekend

Dear All
 
This weekend's training sessions are looking like this:
  • Saturday 5.30am. Ironman guys to meet at Dodgy Dunnies for a 'simple' 6 hour ride (no run this week). This will be over a varied course, to be decided upon tonight at running.
  • Saturday 7.00am. Short-course athletes and those wanting a steady spin, should meet at 7am at the Bell Tower for a cruisey ride around the river to loosen off after Wednesday's tough hill ride.
  • Saturday 8.00am. Rottnest Swimmers to meet at Cottesloe Beach in front of the Pylon for a 5.0km ocean swim.
  • Saturday 1.00pm. Squad swim session for those keen on developing their open water skills and having some fun!
IMPORTANT NEWS!
 
Please note we plan to add the 7.30am Tuesday and Friday swim session options from next week onwards. This will give us three consecutive swim sessions on these days. Please confirm if you plan to attend these sessions, especially if you are swapping over from one of the earlier sessions and as such will free up your place in one of these busier groups. I will send out a confirmed squad list on Saturday morning, so NOW is the time to get your nominations in and over to me! Thanks in advance!

Friday, October 17, 2008

Bike needed for British Athlete for Busso Ironman!

Can anyone help out with the loan of a bicycle for a good friend of mine who is travelling over to Perth for the Busselton Ironman on the 7th December with his whole family?
 
Jamie is 186cm tall and would suit a 60cm frame. He is willing to pay a little bit for the loan of the bike for about 10 days if anyone can help? Preferably this will be a tri bike with tri bars etc...
 
Please let me know asap!
 
Thanks
 
Paul

Wednesday, October 15, 2008

Training this Saturday

Dear All
 
Firstly, anyone else keen on the potential 7.30 to 8.30am squad swim sessions on a Tuesday and Friday, even if you have registered for one of the earlier sessions? Please let me know!
 
Here are the training plans for this Saturday:
  • 5.30am Ironman Ride, leaving the Dodgy Dunnies and heading down the Freeway Bike Path to Mandurah and back (total 160km) followed by a 6km run off the bike.
  • 7.00am Cruisey Ride, leaving the Bell Tower and a simple ride out up Welshpool Road to Kalamunda and back including a cafe stop. 3hrs expected.
  • 8.00am Openwater Swim, meet at Leighton Beach in the car park immediately adjacent to the old footbridge that connects Curtin Ave and Stirling HWY (see here: http://www.gmap-pedometer.com/?r=2244295). Distance for Rotto solo swimmers will be 4km today.
  • 1.00pm Squad Swim, meet at Claremont Pool for this fun session developing your openwater skills. Ceinwen to coach this session this week as I will be away - please make her feel welcome!
See you out there!
 
Paul

Care to join us next week?

Awesome cycle session this morning down on the good old Shelley Loop! Wide variety of abilities from 27km/h to 44km/h average interval speeds. Leaving at 5.50am from Mount Street, Perth and back by 7.45am each week (latest). Mixing it up each week with 5 new and challenging courses. What's more, its entirely free...so why don't you come and join the squad and coach Paul on his Vespa for a training session that really does put the "F" in Fun?!
 
The TEAM CORE...something's are just better done together!

Tuesday, October 14, 2008

Feedback requested from this morning's swim session + FREE swim workshop offer!

Dear Swimmers
 
Hope you all enjoyed that steady aerobic session this morning. Whilst some of these longer interval sets are quite new to some of you, I think you all gauged your efforts really well this morning and didn't blow yourself to pieces! Tuesday is always a good session to work on your form / technique whilst developing your stamina.
 
OK, so we had 27 people along to the first session this morning and 21 people to the second. I was told by 3 of you in the first session that you were meant to be down at the 6.30am session which would have balanced out the numbers perfectly, so hopefully this will be the case for Friday! However, I wanted to ask for your feedback of how you felt this morning's session went for you personally. There were some changes to the lane allocations - how did these affect you? How could we have run it even better? Most of all, did you enjoy yourself? Please let me know, it helps me improve what I can offer you all.
 
Suggested improvements / developments:
  1. There are enough swimmers on my "reserve list" who are interested in the squad session to warrant a third swim session on a Tuesday and Friday morning, which would run from 7.30 to 8.30am. Please, please let me know if you would prefer this 7.30am option. It'd be a funny time for most, but maybe that would suit you more? I need to verify the lane availabity on this over the summer months, but the option is there.
  2. Would an additional assistant coach on pool deck be something you would find useful?
  3. Would you be interested in a Monday / Thursday morning swim session if we could get the lane availabilty? This could be quite tricky, but it is worth looking into.
Invitation to a free 2 hour workshop on how you can get the most out of your swimming time!
 
Please register your interest with me in a FREE 2 hour swim technique workshop on Saturday 1st November at 11am to 1pm to be held at Claremont Pool. This will be the opportunity to come down and participate in a land-based practical workshop to show you the fundamentals of an efficient freestyle swim stroke using the video analysis of various different swimming "types" as examples. I will demonstrate what things you should be looking out for with your own stroke, how to correct common faults, avoid injury and how and why we do the drills that we do in the sessions. I'll also talk briefly about how best to manage yourself within the squad for optimal performance, and what training effect you get from the various sessions we do. This will be a very empowering session, straight before our afternoon session at 1pm and the day before the first openwater swim race of the year at Champion Lakes. The workshop will be a condensed version of our world-renowned Swim Smooth 1-day Clinics which we run all around the world and have had some excellent results with. This is the first time we will have run such a workshop here in W.A, so even if you think you "know it all", there will still be some really interesting things to learn!
 
This is a strictly limited offer, open only to those who are currently training as part of either our early-morning swim squad sessions or the 9.30am Time-4-Me sessions and would normally cost ~$150 each to attend. The premise behind running this session for you is that you will have a greater understanding of what we are aiming for in each session with the view to optimizing your technique and performance this summer season. It is also chance for me to say thankyou for your collective and growing support of what we are working hard to develop at the Claremont Pool.
 
Please let me know if you would like to attend!
 
Paul

Friday, October 10, 2008

Squad List

Dear All
 
Just to clarify, the following people have emailed me with their requests for either the 5.30am or 6.30am groups. This morning we had 16 people in each group for your reference, so even with numbers slightly over our "quota" of 24 people per session, there will be times when we'll have fewer or slightly more than this. Please let me know immediately if there are any mistakes to this list.
 
5.30am Group:
 
Alberto Lacchini
Andrew Graham
Anthony Tholet
Bill Carmody
Bill Moody
Chrissy Plush
Clare Hanavan
Dan Timbers
Danielle Myles
Georgina Good
Heather Meredith
James Forbes
Jane Day
Jeremy Buttsworth
Jill Benbow
John Edwards
John Harris
Justine Murphy
Karlee Cannon
Kay Fuller
Kim Smith
Liz Humphry
Matt Biddle
Mel Cundy
Mike Bolgo
Rachel Crocker
Rob Buckle
Robyn Ahern
Stephanie Marsh
Tim Humphry
 
6.30am Group:
 
Adam Wheeler
Andrew Hunt
Andrew Maslen
Annette Van Hazel
Bonnie Tollafield
Cath Fletcher
Chris Murphy
Emmy Poulson
Ermie Robinson
Glen Blackwell
Guy Van Hazel
Helen Cuthbert
Holly Taylor
Ian Murray
Jill Benbow
Jo Fisher
Judi Clemie
Lisa Day
Marcus Gracey
Mary Tennant
Mary-ann Paton
Matt Illingworth
Michelle Newsome
Mike Hodgson
Mike Schumann
Nelson Woss
Nic Holmes
Olivia Dellamartina
Paul Downie
Renee
Sally Scafidi
Stuart Gicquel
Sue Laidlaw
Tony Van Merwyk
Trevor Magee
Ursula Muhsfeldt

Kind regards
 
Paul
 
Paul Newsome
Head Coach Swim Smooth & The TEAM CORE
World Class Coaching delivered in YOUR language!
www.swimsmooth.com
www.theteamcore.com
Tel. +61 431 540 980