Long Live the Grey Legion in Lycra ...

[editorial from The Weekend Australian newspaper of April 10, 2010]

Guest Blog ... what the Monsoon Frog is reading while he is recuperating ...

"Which is what older men who take up exercise generally do

THEY were out this morning, swimming and cycling, lifting weights and running laps, the army of middle-age men who understand the way to stay sane and live long is to exercise like mad - which in Tony Abbott's case, as he rides from Melbourne to Sydney, looks like a literal description. These blokes of a certain age don't have to share the Opposition Leader's opinions on other matters to know he is on to something, that exercise is an investment in health and sanity, that they feel better, think smarter, are easier to live with and more reconciled to life's routine rejections when they are fit. And they know it is cheaper and safer than self-medicating on alcohol, which is what many men in their 50s watched their dads endure. So good for the legions in lycra - they may be sweating but it's not over the small stuff."

Comment from the Monsoon Frog
It is about time that the rest of the population came to the realisation that we are not mad, no......absolutely the opposite. And it is fun, develops camaderie and as has been said, it is good for you. But to get an editorial in the premier national newspaper.......that is something else!

As someone who has been considered a bit crazy over exercise, and been a regular exercise person since primary school, I liken it to the words of Zorba in the movie "Zorba the Greek" as Anthony Quinn intones ......"a man needs a little madness" except here it is exercise!

The madness is really among those who DO NOT exercise. Yes, Jim Fixx the runner's junkie died while running, but I bet he was still enjoying himself. Exercise IS good for you. Yes, we do not always do what is good for oneself, but with exercise, and all the benefits that come from it, one is a bit crazy not to indulge.

As the guest blogger says....."I know that the MF is a lot easier to live with when he has his swim every day, or at least regularly ..."

Back in Normal Water

People who know me well also know that I fret if I do not swim regularly. Well, maybe not fret, but at least suffer minor to major withdrawal symptoms.

Separation from swimming has happened before, when isolated and working for extended periods away from swimming pools, surf or water, but in those circumstances you allow a certain tolerance and the mind and body adjusts........and no withdrawal symptoms.

Recently - over the past month or so - there has been unannounced and quite sudden remedial works at my normal swimming hole. This has caused some minor difficulties, in timing of my regular swim training, not to mention the instant super-annoyed pique when I arrived to swim on the day the pool had already shut. I like my late afternoon swim to chase a black line and eliminate inhibitions. And it was too late to go anywhere else.

However, my equilibrium was partially restored the next day, with a realisation I might be able to swim at the Darwin City Council operated Nightcliff Aquatic Centre, relatively close to home. But the opening hours were a bit trickier, closing a bit earlier than preferred for my swim training times.

While I vowed never to swim at a Darwin City Council operated pool, over some Council smart tricks that effectively screwed up the local swim club about 15 years ago, I have had to adjust that in light of pool availability, and swim there. But reluctantly, and after 15 years.

I must admit though that sunsets at Nightcliff Pool are still stunning, and I am of the opinion it is probably the best located swim centre in Australia, for the view at sunset. It is on a cliff top overlooking the ocean.

BUT.............I am out of there now, the other pool has reopened!!

There is one minor issue though, I might have to do some ocassional distance training there, in preparation for the across the Darwin harbour swim. The view is quite fantastic at times [especially post and pre the Wet Season] but I am not fully reconciled about using the pool, even after all these years.

Fannie Bay Swim 2009

The Fannie Bay Swim 2009

Saturday morning was cold……….official temperature in Darwin was a cool minimum of 14.9C, and a dry cool wind.

But the day warmed up to around 30C by early afternoon.

It was very cool waiting in waist deep water in front of Pee Wee’s Restaurant at East Point for the start of the Fannie Bay to Trailer Boat Club Swim [commonly known as the Fannie Bay Swim Classic] and even cooler once we got under way with the usual argy-bargy at the start.

There was a strong on shore sea breeze which made it rough and choppy and very difficult for those breathing to the right – directly into the sea water chop! Everyone made a mad scramble to swim for the first buoy with a fair amount of kicking legs and shoving of arms, then settling down to try to manage a good steady pace and concentrate on technique. The chop interfered with that and most swimmers when discussing it afterwards seemed content with ploughing on and just trying to keep a good pace.

The buoys are quite large but with a strong NW breeze and an incoming tide there is a tendency to swing left so one needs a regular correction to stay on line.

The winner overall was a young woman – Rachel Maclean in a time of just under 29 minutes, a good minute in front of the first male. She has good form – is from Darwin, and a member of the training team for the Australian open water contingent for the next Olympics, so the win was not unexpected. Kyle Gear was second and the first male to finish.

Yes, I finished, and quite a good time for the conditions – 48.11 minutes, which is nearly 6 minutes better than last year, with many swimmers finishing behind me. Not quite as sharp as I was aiming for but I had a few “off course” issues which cost a bit of time. But being much quicker than last year, in quite tough conditions was really great. And I managed to win my age group too, although again, not quite as quick as the female age group winner - Gerda Williams – but I reckon that as she holds a few world swim distance and backstroke records for her Masters Swim Age Group, I should be reasonably content.

It was a great event, a good afternoon.

There was a good turnout of swimmers ranging in ages from the sub 20 year olds and an especially large group in the 30s and 40s, through to the 60s.

Distance swimming, or bike riding, or running does require a commitment to doing some serious training. It does not happen, at least with any vigour or speed, without that commitment. And it is great to see so many enjoying themselves on a very pleasant dry season afternoon.

I also must acknowledge my strapper for carting me and the gear around……….thanks Roni!

Tomorrow is the Big Swim

The training has been done, entries are in, and a good nights sleep is wanted.

Tomorrow is the Big Swim - the annual cross Darwin Harbour event. The entry indicates that you need to be aware that crocodiles and sharks, marine stingers and similar creatures are out to get you......and you cannot wear flotation wet suits.

Oh well.........most things have some risk, even getting out of bed.

It is likely to be cold to night [15C predicted] and there has been a strong afternoon sea breeze over the past few days - that will make it a bit cooler and probably very choppy. Or should that be just rough.........makes for a much harder swim.

It is Legit - Swimming Keeps You Alive

As an avid swimmer who suffers withdrawal symptoms if more than a day passes without swimming, it is good to know you might actually be doing the right thing.

Afterall, you need to do crosswords, play scrabble learn something new or similar activities to keep the brain functioning [ how topical - In Australia today a lot of talk about oldies with Alzheimers Disease - and more coming to a place near you too!] but exercise is also useful to keep the body functioning - whether old or young.

I attach some recent pronouncements about the role of swimming to keep you fit AND alive.......yes, it lowers mortality rates!

So all you folks.......get with it. However, I do find it still difficult to do the crossword in the newspaper while I am swimming.
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A NEW study shows that swimming cuts men’s risk of dying by about 50% compared to runners, walkers and sedentary peers.

The University of South Carolina study led by Dr Steven Blair evaluated comprehensive physical exams and behavioural surveys from thousands of people who were enrolled in the Aerobics Center Longitudinal study (ACLS) over the last 32 years.

The results were presented in the 2008 World Aquatic Health Conference in Colorado Springs, USA, last month and have been published in the International Journal of Aquatic Education and Research.“Swimmers had the lowest death rate,” explains Dr Blair.

He also adds that the study takes into account the age, body mass index, smoking status, alcohol intake, hypertension, other medical factors and family history.“This is the first report that examined mortality rates among swimmers in comparison with other types of physical activity and sedentary lifestyle.

We conclude that men who swim for exercise have better survival rates than their sedentary peers,” summarises Dr Blair.

The ACLS includes extensive medical and physical activity data on more than 40,000 men aged 29 to 90. “These lower rates in swimmers compared with walkers and sedentary men might well be expected,” comments Dr Blair, “but it is surprising that we also observed lower mortality in swimmers than in runners,” he adds. “Therefore swimming appears to be a healthful alternative to other types of physical activity.”The study population was limited to white, well educated middle to upper class men.

While this limits the general cover of the study, it should not affect the study’s internal validity, advises Blair. He explains that, “there is no compelling reason to assume that the benefits of swimming would be different for women or for men from other socio-economic groups.

In an earlier study in this same population we found that both women and men had similar benefits from swimming in terms of fitness and other health indicators.”Dr Blair concludes that “Swimming provides a healthful alternative to traditional modes of exercise for improving cardiorespiratory fitness and health for the general population, as well as for patients suffering from chronic diseases.
Swimming may be a good alternative exercise for individuals who cannot participate in running or other forms of physical activity.”

NOW.......all you runners note that, and remember what happened to Jim Fixx!!!

Are Sports Shoes Good for You? It is Fiction, not Fact!

Any sports person on two feet has their favorite sports shoe brand and even model. With the odd tear or three when a model changes and is no longer available, and a new type of shoe has to be examined. I have done it myself. Should you worry?

Some recent research in Australia shows that there is NO evidence that sport shoes work to improve performance or to prevent injury.

This is like a red rag to a bull................or is it?

The article below came from the ABC web site, and definitely makes interesting reading. What do you think?

Sports shoe claims still untested: scientists

Shoe sham? Scientists say more research is need into the benefits of hi-tech running shoes. (ABC news)

Scientists say there is no evidence to support the widespread belief that running shoes with sophisticated cushioning or heel supports prevent injury.

Researcher Craig Richards from the University of Newcastle says his team searched almost 60 years of articles relating to running, shoes and injury prevention, and found no published tests on whether hi-tech shoes have a real world benefit. "We searched all the articles we could identify in the major databases since 1950," Dr Richards told ABC Radio's PM program. "None of them have actually been control trials and most of them are just reiterating expert opinion or referring to studies which have been performed in a laboratory which don't actually have any real world meaning. "The bottom line is that these shoes have been experimental for the last 20 years and [are] still experimental."

Dr Richards admits some will argue with his findings.

"To health professionals, to runners to shoe retailers and to the sort of shoes that manufacturers have been producing this is absolutely heretical," he said. "This is why it is such an interesting finding and one which really needs to be pursued by some careful scientific research now, to establish whether these shoes are good for you, whether they do nothing for you or whether they are actually harmful for you."

President of the Australasian Podiatry Council Brenden Brown says that does not mean consumers should necessarily jump off the treadmill and throw away their shoes. "I think that it's quite easy to say to say that there are no studies out there suggesting that these shoes in fact work, but there are many products that we use in medicine, health and everyday life [and] there aren't studies to back up their use," he said.

Ben Ly, who manages a fitness centre in inner Sydney, says high quality performance footwear does make a difference to training. "If you look at the Olympics that were in you know, the 70s and the 60s when they were running in pure flat based shoes on tartan [sic], a lot of people were probably getting more stress fractures than ever before," he said. "There was no orthotics, there was no inbuilt arch. "Flat feet is a growing problem. A lot of people are getting pronation in the ankle which relates to knee pain which relates to knee injury, which relates to the hip to the back. It all relates to everything, it all starts at your feet."

Liz Brett, a sports and recreation manager and former Australian Olympic volleyballer, also recommends people spend money on shoes to reduce the risk of injury. "I do chat to people who come to the UTS fitness centre occasionally and particularly those who aren't wearing proper running shoes who are on the treadmill, I'll often go up and ask them if they've considered purchasing a pair of running shoes," she said. "You can hear it, you can hear the slapping when you're on the treadmills and you think, it's just an injury waiting to happen."

But she admits she hopes she has not fallen victim to a marketing con job. "Bloody hope not. I've spent too much money over the years on [shoes] to be conned," she said. "While there may not be enough information out there or enough research on this particular topic, I do think it's fair to say that there really are good shoes that improve not necessarily improve performance but certainly reduce the risk of injury."
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Do you think you have been conned?

Exercise Junkie

I am coming out............yes, I am a bit of an exercise junkie. I really enjoy my afternoon swim training. And I am getting a bit serious.

There is the joy of chasing the black line and the graceful feeling of water sliding past your body, especially if travelling a bit fast doing freestyle, and really developing a rythmic side movement of the body as you twist from side to side, swimming down your arm. No one can get you unless they come to the end of the pool. NO......music [ although that is optional these days], mobile and regular phones, e-mails, noise, and at least where I train, not too many people in a lane.

There are some serious open water swims coming up here from about June, including the Pee Wees to the Trailer Boat Club swim - about 2.4km open water across Darwin Harbour. Are there sharks? Well, the common answer here is that, no there are no sharks.......the crocodiles ate them. But seriously, they check the area and with a few hundred swimmers entered, there is a fair bit of protection around.

These types of open water swim are becoming very popular around Australia with many now in SE Australia in the summer time. Just don the budgie smugglers and away you go. [ Budgie Smugglers aka Speedos, swimmers, togs, cozzies, racers, nylons, lycras; those skimpy ones worn by Olympic swimmers in previous Games - except that many are, like me of a different, older, more mature generation......and women too!]

Back to the training.......it is finally starting to make a difference. I have put in some hard metres in the pool , some tough interval swim sessions and at the gym on weights and strength training, and training times and interval periods are coming down. Everyone has good sessions and definitely not so good training sessions, for all sorts of reasons; with work for many being a seriously interfering factor in training.

No luxury of being a full time athlete, although these days, surprisingly, many mature age competitors [retired] are able to train.....and they do.....virtually full time. Most, though, do work or run a business, and putting in the training can be an effort. BUT.....getting organised does help!

It is still many weeks to go to June, but recent results are heartening. I won my age group last year; I would like to do well again this year.

The Monsoon Frog Can Swim

That anuran superstar, the Monsoon Frog, went for a swim last weekend. Yes, it is the Dry season and no it was not just any swim, but the Pee Wee’s to Fannie [note the correct spelling all you wags] Bay swim across Darwin Harbour.

Conditions were arduous for the 139 competitors, seen here at the start. There was a 25-30km/hr strong wind gusting to 40+ km/hr, blowing directly across the swimming track direction. The tide was coming in behind us, something positive, but it was quite rough and very choppy, with lots of white tops. Makes for difficult swimming, and very hard to see the marker buoys, even though they are quite large.

The race is about 2.2kms, and the winner, a young local "gun swimmer" completed the swim in about 32 minutes. A few minutes slower than last year’s winning time, when the race was in good conditions. Last year’s winner did not compete this year, but I suspect his time may have been slower this year too.

The Monsoon Frog battled on, for a creditable 53+ minute time, about 5mins better than last year. A very good time, considering the conditions. Must be those old surf swimming skills coming to the fore again. As a young toad, he did very well in competition surf races in heavy and tricky surf conditions.


Yes, there has been some serious training over the past few months, but over the past month even more serious issues of a big work project out of town intervened and training stopped for a while, as well as a subsequent trip interstate when it was too cool to do swim training. You do not contemplate cross harbour swims without some training. But it was a toss up whether to swim or not.

But I am glad I did.


But even better……….the Monsoon Frog is now a bit chuffed. He won the old fartz age group!


The Monsoon Frog emerges as a winner!!

If the Weather is Wet Then Go Swimming!

It's wet. Very wet! So what do you do when it is raining cats and dogs? Of course, go to swimming training!

This week has seen a "perfect storm" of monsoonal weather. About 25- 50mm of rain each day, with some areas getting more, in several short sharp bursts both during daylight hours but especially at night, or late afternoon. Plus a strong westerly wind, of maybe 25kms/hr or more.

Ideal conditions for a good solid outdoors swim training session each afternoon.

The local pool [ 25m one this time] has had extra water that has not been pumped out so it is like swimming in a rough open water swim, with a good surface choppy sea. Good practice for the coming open water swims.

Have increased the regular daily swim sessions to about 2km, or just under, using a series of intervals after a warm up. Typically 2 x 400m freestyle [or an 800m freestyle] at around 80% pace, then a serious interval session of about 8-12 x 50m freestyle at 1.10 or 1.15 intervals holding around 45 secs repeats over the set. Sometimes a set of 100m intervals is used too. Plus a few sets of kick, drill and a longer set of several 200m freestyle swims concentrating on smoothness and style round out the session. I use an older guide book for Masters swimmers, but have a reasonable idea of trainng sessions, based on my own swim coaching experience. Group sessions are fine, but my job does not allow that to happen so a plan built around "doing my own thing" has worked for a long time. It is hard to cheat on the pace clock!

This along with cycling the 6km each way to and from the pool plus a few gym sessions each week and the regular 5 times per week dog walk of 30 - 40 mins covers the training.

Gym sessions do make a difference in the strength area and especially in developing a strong underwater pull through in freestyle. That elongated pull into a push does add a bit of zip and the strength training helps.

Especially for us slightly older swimmers. We do have some sharp older swimmers in Darwin, with a few world record holders in Masters events, but mostly women. There are some excellent men swimmers too, but not quite in that class!

I am determined to improve performances in the coming open water swims.

There is a certain lure of chasing a black line each day. Unwinds the brain, improves the mood as the endorphins kick in. I am a more pleasant person after my swim! Even if a bit knackered when the effort goes up.