Post on 17-Oct-2020
transcript
Copyright © 2008 Peel, Inc. The Lakewood Leader - April 2008 �
THe Lakewood Leader
April 2008 Volume 2, Issue 4News for The Residents of Lakewood
Lakewood LeaderBe Safe: When an Armadillo Sees its Shadow,
is it Boating Season in Texas?Submitted by LCRA
The time of year known nationally as theofficial boating season is about as relevant toTexansasPunxsutawneyPhilseeinghisshadowonGroundhogDayinPennsylvania.Ourclimatedoesnotlimitwaterrecreationtothreemonthsoutoftheyearasinmayotherstatesacrossthecountry.ManyaTexasChristmasphotoshowsfamilymemberssportingshorts.OnFeb.25,Austin’s92-degreehighwasoneofthewarmestonrecordforthatdate.Withwarm,sunnydaystoday,boatersandswimmersarenotwaitinguntilMaytoenjoywaterrecreation. And with LCRA’s meteorologist Bob Roseforecastingatrendofwarmertemperatures,wecanexpecttoseethenumbersoflakevisitorsonthe
rise well before the official first day of spring. What we don’t want to see, however, is morelakeaccidentsoccurringearlieraswell. Unfortunately, the first two Highland Lakes drownings already occurred in February. TheywerebothatLakeTravisandbothvictimswereAustin-arearesidents.ThisistheearliestinayearthatalakefatalityhasoccurredonLakeTravisinatleasteightyears. SojustasourmildTexaswintersdon’tlimituseofthelakes,actionsandprecautionsthatmakelakevisitssafershouldnotbelimitedtoMemorialDaythroughLaborDay.Thatdoesn’tmeanfolkswon’thearplentyaboutNationalSafeBoatingWeekwhenittakesplaceMay17-23;itjustmeanswewantthesafetyreminderstobeheardnowwhentit’salreadywarmenoughtoenjoythelakes. Plenty of water in the Highland Lakes and warm temperatures provide a great opportunityforpeopletoenjoythewaterbyboatorfromtheshoreline.Andlakevisitorsof all types can benefit from following a few easy water safety tips such as swimming orboatingwithafriend,wearingalifejacket,drinkingresponsiblyandtakingtimetolearnaboutriskssuchaswater-relatedillnessesthatareassociatedwithanylake. For the third year, LCRA will promote safe enjoyment of the lakes through itsNobody’sWaterproof™campaign.Seewww.nobodyswaterproof.comfordatesandlocationsoftheseinteractivelakeeventsaswellastipstomakesureyourlakevisitisfun and safe from start to finish.
Five to stay alive
Have fun this summer but remember:Nobody's Waterproof.
2 The Lakewood Leader - April 2008 Copyright © 2008 Peel, Inc.
THe Lakewood LeaderNewsletter Information
Classified AdsPersonal classifieds(onetimesellitems,suchasausedbike...)runatnochargetoLakewoodresidents,limit30words,pleasee-maillakewood@peelinc.com.Business classifieds (offering a service or product line for profit) are $50, limit 40 words, please contact Peel, Inc. Sales Office @ 512-989-8905oradvertising@PEELinc.com.
Advertising Information PleasesupportthebusinessesthatadvertiseinTheLakewoodLeader. Their advertising dollars make it possible for allLakewood residents to receive the monthly newsletter at nocharge.Ifyouwouldliketosupportthenewsletterbyadvertising,please contact our sales office at 512-989-8905 or advertising@PEELinc.com.Theadvertisingdeadlineisthe10thofeachmonthforthefollowingmonth'snewsletter.
Publisher Peel,Inc......................... www.PEELinc.com,512-989-8905 ArticleSubmission..........................lakewood@peelinc.com Advertising.................................advertising@PEELinc.com
DISCLAIMER:Articlesandadsinthisnewsletterexpresstheopinionsof their authors and do not necessarily reflect the opinions of Peel, Inc. or itsemployees.Peel, Inc. isnot responsible for theaccuracyofanyfactsstatedinarticlessubmittedbyothers.Thepublisheralsoassumesno responsibility for the advertising content with this publication.Allwarrantiesandrepresentationsmadeintheadvertisingcontentaresolelythatoftheadvertiserandanysuchclaimsregardingitscontentshouldbetakenupwiththeadvertiser.*Thepublisher assumesno liabilitywith regard to its advertisers formisprintsorfailuretoplaceadvertisinginthispublicationexceptfortheactualcostofsuchadvertising.*Althougheveryeffortistakentoavoidmistakesand/ormisprints,thepublisher assumes no responsibility for any errors of information ortypographicalmistakes,exceptaslimitedtothecostofadvertisingasstatedaboveorinthecaseofmisinformation,aprintedretraction/correction.*Undernocircumstancesshallthepublisherbeheldliableforincidentalorconsequentialdamages,inconvenience,lossofbusinessorservices,oranyotherliabilitiesfromfailuretopublish,orfromfailuretopublishinatimelymanner,exceptaslimitedtoliabilitiesstatedabove.
Newsletter Article Submissions Interestedinsubmittinganarticle?Youcandosobyemailinglakewood@peelinc.comorbygoingtohttp://www.peelinc.com/articleSubmit.php.Allnewsmustbereceivedbythe9thofthemonthpriortotheissue.Soifyouareinvolvedwithaschoolgroup,scouts,sportsetc–pleasesubmityourarticles for theLakewoodLeader.PersonalnewsfortheStorkReport,TeenageJobSeekers,specialcelebrationsandmilitaryservicearealsowelcome.
RESIDENTIAL & COMMERCIAL• INTERIOR/EXTERIOR • UNIFORMED PAINTERS• POWER WASHING • QUALITY GUARANTEED• CAULKING / SCRAPING • GENERAL REPAIRS
www.southernpainting.com
512-267-6200References/Bonded & Insured
FREE ESTIMATESMention this ad for
$100 off service
of $1000 or more
*There is a World of Difference BetweenCovering a Surface With Paint*
And PaintingAs SOUTHERN PAINTING Does
“Lots of satisfi ed customers”
TheLakewoodLeaderisanewmonthlynewslettermailedto all Lakewood residents. Each newsletter will be filled withvaluableinformationaboutthecommunity,localareaactivities,schoolinformationandmore. Ifyouareinvolvedwithaschoolgroup,playgroup,scouts,sportsactivity,socialgroup,etc.andwouldliketosubmitanarticleforthenewsletteryoucandosoonlineatwww.PEELinc.comoryoucanemailitlakewood@peelinc.com. Personalnewsfor theStorkReport,TeenageJobSeekers,specialcelebrations,birthdayannouncementsandmilitaryservicearealsowelcome. Ourgoalistokeepyouinformed!
A newsletter for Lakewood residents by Lakewood residents.
The Lakewood Leader
Copyright © 2008 Peel, Inc. The Lakewood Leader - April 2008 �
THe Lakewood Leader
Send Us YourEvent Pictures!!
DoyouhaveapictureofaneventthatyouwouldliketorunintheLakewoodLeader?Sendittousandwewillpublishit
inthenextissue.Emailthepictureto lakewood@peelinc.com. Besuretoincludethetext
that you would like to have as thecaption.Pictureswillappearincoloronlineatwww.PEELinc.com.
Debbie Werkenthin
Turnquist Partners Realtors, Inc.512-773-4548
debbie@turnquistpartners.com
Debbie WerkenthinRealtor®
Real Estate Done RightReal Estate Done Right
• Residential Homes• Waterfront Properties• Lots• Ranches• New Construction• Golf Course Communities• Leases
Cruise Holidays of Austin
(512) 338-8880
Cruise Specialty Store Cruises into Austin
7-Day Glacier Discovery Cruise$499
12 &14-Day Glacier Discovery Cruise$1249
Prices are per person, based on double occupancy in the minimum categories, cruise only and in US dollars.Taxes and feul surcharges are additional. Additional sailings and rates are available. Cruise Holidays is not responsible for omissions or printing errors; allpricing is current at time of printing and subject to change.
WhatanINCREDIBLEturn-outwehadatourprecinctconventionmeeting!Iwanttothankallofyouwhowereabletoattendandgivethosewhomissedthefunalittlesummary:
RussellBridgeswaselectedprecinctcaucuschair.EvaRamoswaselectedprecinctcaucussecretary.382 people showed up for the caucus (WOW!!). Of those,242 were for Obama, 140 were for Clinton, and 3 wereprovisional.Ourprecinctisallowed46countyconventiondelegates.Drivenbytheaboveproportions;29wereapportionedtoObama,and17toClinton.OurfutureprecinctchairwasvotedonandThomasKolendawillserveinthatcapacityuponthecompletionofLisaRichardson'sterminApril.
Thankstoeveryonewhoattendedour337PrecinctCaucusandforeveryonewhojumpedintohelpwithalltheworktherewastobeaccomplished. Due to theamazingly largecrowd, thesigninginprocesswasmuchlargerthanexpectedbutsomanyofyoujuststeppedupandwithallthehelpwewereabletoworkthroughthelogistics.Ipersonallyappreciatedeveryone'spatienceaswedealtwiththesigning-inchaos,makingsuretheruleswerebeingfollowed
•••
•
•
337 Precinct Caucus Submitted by Russell Bridges
andensuringthateverypersonwhoarrivedwasproperlyaccountedfor.ThiswasaverycooperativeeffortbetweenthoserepresentingHillary Clinton and those representing Barack Obama. I am still so utterlyimpressedwiththecohesiveteamthatjustcametogetheranddidsuchatremendousjobonsuchanimportantnight! Thankyouallsomuch!
� The Lakewood Leader - April 2008 Copyright © 2008 Peel, Inc.
THe Lakewood Leader
TheLakewoodLeaderisaprivatepublicationpublishedbyPeel,Inc.Itisnotsanctionedbyanyhomeownersassociationororganization,norisitsubjecttotheapprovalofanyhomeownersassociationororganization,norisitintended,norimpliedtoreplaceanypublicationthatmaybepublishedbyoronbehalfofanyhomeownersassociationororganization.AtnotimewillanysourcebeallowedtousetheLakewoodLeadercontents,orloansaidcontents,toothersin anyway, shape or form, nor in any media, website, print, film, e-mail, electrostatic copy, fax, or etc. for the purpose of solicitation, commercial use, or any use for profit, political campaigns, or other self amplification, under penalty of law without written or expressed permissionfromPeel,Inc.TheinformationinthenewsletterisexclusivelyfortheprivateuseofPeel,Inc.
ENERGETIC SALES REPRESENTATIVES
WANTED FOR WORKING FROM HOME, EARNING EXTRA INCOME, AND
SELLING ADS IN YOUR NEWSLETTER
WANTED
VISIT WWW.PEELINC.COM/JOBS.PHP FOR MORE INFORMATION
512-989-8905 www.PEELinc.com
REWARDCOMMISSION BASED INCOME
BY PEEL INC.
www.PEELinc.comPeel, Inc.
KELLY PEEL 512-989-8905, Ext. 22Sales Manager kelly@PEELinc.com
203 West Main Street, Suite D PH. 512-989-8905Pfl ugerville, Texas 78660 Fax 512-989-8946
Personal ClassifiedAUSTIN ARTISTS SPRING SHOW in LAKEWOODonSaturday, May 3, 10 am- 4 pm. Hand-made, exquisite, unique products: Collages, Decorative Boxes,Tamarinda Soaps andDiffusers,ZStudioJewelry,Photographs,NoteCards,andCrafts.Enjoywineandrefreshmentsasyoushop.(Directions:On360,1stlightNorthofRt.2222turnWESTontoLakewoodDrive.Clubhouseisapprox.1/2mileonright.)
Do You Have Reasonto Celebrate?
We want to hear from you! Emaillakewood@peelinc.com to let the communityknow!
Don’t want to wait for the mail?ViewthecurrentissueofThe
LakewoodLeaderonthe1stdayofeachmonthatwww.PEELinc.com
Copyright © 2008 Peel, Inc. The Lakewood Leader - April 2008 �
THe Lakewood Leader
Packages start as low as $895.
Standard and HD options.
Ask us about our “Wedding Story” package
ConCrete Film ProduCtionsoffice: 512-432-5473mobile: 512-745-2581
www.concretefilmproductions.com
Mention this ad & recieve 15% oFF!
NatureWatchby Jim and Lynne Weber
There’s No Such Thing As Buzzards TomostTexans,vulturesaresimply“buzzards,”anunfortunatemisnomerthatstemsfromthetermearlysettlersusedtodescribethesebirdsthatremindedthemofacommon,medium-sizedhawkfoundinEurope.Americanvultureshavetheirowndistinctfamilyanddifferfromvulturesfoundonothercontinents,whicharemorecloselyrelatedtohawksandeagles. Vulturesarecharacterizedbysmall,unfeatheredheadsandhoodedbeaks,whichhelpthemfeedonthecarrionthatmakesupmostoftheirdiet.Asscavengers,theyoftenfeedtogetherandassembleinlargegroupstoroostatnight.Thesegregariousbirdsbecomesolitaryduringthespringnestingseason,fromMarchtoJuneinTexas,andpreferprotectedrockledges,caves,hollowtrees,andevendesertedbuildingsasnestingsites,astheydolittletononestconstruction.Maleandfemalevultureslookalike,andtheyhavenosongorcall,althoughtheywillgruntandhisswhenfeedingorfrightened. TurkeyvulturesareoneoftwovulturespeciescommonincentralTexas.Large,sleek,andblackwithanakedredhead,whitebeak,andlongishtail,theturkeyvulturehasasix-footwingspan.Combinedwith its relatively lightweight, youwill often see thisbirdusingthermalstocarryitaloft,soaringhighabovethegroundinsweeping
circles.Frombelow,itsslenderwingsappeartwo-toned,withleadingedge black wing linings contrasting with trailing edge light grey flight feathers.Unlikeothervultures,theturkeyvultureusesitssenseofsmelltolocatecarrion.Andlikeitsstorkrelatives,thisvultureoftendefecatesonitsownlegs,usingtheevaporationofthewaterinitsfecestocoolitselfdown.Smaller,withashortertail,nakedblackhead,andawingspanofless than five feet, the black vulture is not built for endless soaring liketheturkeyvulture.Assuch,youwilloftenseethisbirdalternaterapid flapping of its wings with short glides. From below, its wings also appear two-toned, but with the light grey feathers appearingonlyonthewingtips.Unliketheturkeyvulture,theblackvulturewillsupplementitscarriondietwithsmallmammals,reptiles,andyoung birds, and will depend solely on its vision to find food. A more aggressivebird,blackvultureswilloftenformsmallgroupsandganguponalargerturkeyvulturetodriveitfromacarcass.Populations of turkey and black vultures fluctuate throughout the yearincentralTexas.Althoughsomestayyear-round,manyturkeyvulturesspendthewinterinCentralAmerica.Blackvulturesalso
(Continued on Page 7)
� The Lakewood Leader - April 2008 Copyright © 2008 Peel, Inc.
THe Lakewood Leader
Reprinted with permission from the American Council on Exercise
©2001 American Council on Exercise M01-076 AFM - 4
After the Marathon …
Y
If you are interested in information on other health and fitness topics, contact: American Council on Exercise, 4851 Paramount Drive, San Diego, CA 92123, 800-825-3636; or, go online at http://www.acefitness.org and access the complete list of ACE Fit Facts.
YOU MADE IT. YOU FINISHED A marathon. Whether it’s your first or your fifti-eth, the feeling is still the same: exhilaration,which, at some point, gives way to the tired,achy feeling that inevitably comes from havinglogged more than 26 miles in a single stretch.
Too often we try to ignore what our bodyis telling us and carry on with our regulartraining. This inevitably leads to that flat, “out-of-shape” feeling, illness, or worse, an injurythat sidelines you for weeks or even months.
Take it EasyRest—which many athletes consider a
four-letter word—is one of the most impor-tant components of a successful training pro-gram. Endurance events such as a marathonpose special challenges in replenishing hydra-tion levels and fluid stores, repairing/remodel-ing cellular disruption in skeletal muscle andregaining a sensible mental drive. Other factors,such as environmental conditions (hot/cold,calm/windy, humid/dry), terrain (hilly/flat),intensity, and your own physical state (rested/fatigued, trained/untrained) also may affect therecovery process.
Here are some guidelines to help ensureyour recovery process:
The First Few Hours Keep moving and change clothes as
soon as possible to stay warm. Resist thetendency to just stop and plop! A gradual cool-down is important and will enhance the recov-ery process.
Drink, drink, drink. Complete restora-tion of your fluid balance is a critical part of therecovery process, particularly in hot, humidconditions. A combination of water and sportsdrinks will help replenish lost fluids, sodiumand electrolytes.
Alcohol and caffeine should beavoided during the rehydration process asboth may potentially increase urine output.
Eat. Early food intake is essential to fuelreplacement following endurance exercise, andalso assists in restoring hydration levels. Whilecomplete reloading of muscular glycogen sup-plies may take up to 48 to 72 hours, a signifi-cant portion can be refueled in the initial 2 hours after the race.
Check yourself out. Look for blisters,rashes and other irritated areas that mayrequire treatment to prevent infection and fur-ther injury.
Week OneRelax. This is your week to do “nothing.”
Give your musculoskeletal system a break, anopportunity to repair and remodel. Even if youdo not experience excessive fatigue and sore-ness, resist the temptation to train. What’s aweek of rest compared to spending two to fourmonths recovering from a major illness orinjury? Studies have shown that muscularstrength five days after an event is greater in ath-letes who completely rest than those who jog orexercise in the days following the marathon.
Additionally, continuing to exercise, even in a limited fashion, will only delay the refuel-ing/rehydration process. And, as you move backin to physical activity, the temptation to starttraining harder again grows—too soon. Giving
in to the temptation to train harder at thispoint in time generally leads to an extendedrecovery from unnecessary injury.
Weeks Two to FourGradually return to your training
routine, but remember that completemusculoskeletal recovery may take up to amonth. Start out at 25 percent or less ofyour normal average training quantity at aneasy intensity. Increase to 35 percent to 40percent during week three and no morethan 50 percent by week four. Duringweeks three and four, it is okay to considerdoing one or two tempo-type training ses-
sions. Don’t be afraid to take a day or two offshould you start feeling soreness and/or fatigue.
Maintain proper hydration andemphasize good nutrition throughout thisrecovery month. Your muscles need adequatefuel and protein intake to continue healing andadapting once again to the training routine. Payattention to restoring flexibility and mobility, butbe careful not to over-stretch. This is especiallycritical during the first two weeks following thecompetition. After the first month continue togradually increase your training (10 percent to15 percent per week) until you’ve eased backinto your normal routine.
Good luck, and remember, rest means theopportunity to compete and train—an injurymeans watching from the sidelines.
Reprinted with permission from theAmerican Council on Exercise.
©2002 American Council on Exercise
Compliments of: Put your name and logo in this area, then make
handout copies.
©2001 American Council on Exercise M01-076 AFM - 4
After the Marathon …
Y
If you are interested in information on other health and fitness topics, contact: American Council on Exercise, 4851 Paramount Drive, San Diego, CA 92123, 800-825-3636; or, go online at http://www.acefitness.org and access the complete list of ACE Fit Facts.
YOU MADE IT. YOU FINISHED A marathon. Whether it’s your first or your fifti-eth, the feeling is still the same: exhilaration,which, at some point, gives way to the tired,achy feeling that inevitably comes from havinglogged more than 26 miles in a single stretch.
Too often we try to ignore what our bodyis telling us and carry on with our regulartraining. This inevitably leads to that flat, “out-of-shape” feeling, illness, or worse, an injurythat sidelines you for weeks or even months.
Take it EasyRest—which many athletes consider a
four-letter word—is one of the most impor-tant components of a successful training pro-gram. Endurance events such as a marathonpose special challenges in replenishing hydra-tion levels and fluid stores, repairing/remodel-ing cellular disruption in skeletal muscle andregaining a sensible mental drive. Other factors,such as environmental conditions (hot/cold,calm/windy, humid/dry), terrain (hilly/flat),intensity, and your own physical state (rested/fatigued, trained/untrained) also may affect therecovery process.
Here are some guidelines to help ensureyour recovery process:
The First Few Hours Keep moving and change clothes as
soon as possible to stay warm. Resist thetendency to just stop and plop! A gradual cool-down is important and will enhance the recov-ery process.
Drink, drink, drink. Complete restora-tion of your fluid balance is a critical part of therecovery process, particularly in hot, humidconditions. A combination of water and sportsdrinks will help replenish lost fluids, sodiumand electrolytes.
Alcohol and caffeine should beavoided during the rehydration process asboth may potentially increase urine output.
Eat. Early food intake is essential to fuelreplacement following endurance exercise, andalso assists in restoring hydration levels. Whilecomplete reloading of muscular glycogen sup-plies may take up to 48 to 72 hours, a signifi-cant portion can be refueled in the initial 2 hours after the race.
Check yourself out. Look for blisters,rashes and other irritated areas that mayrequire treatment to prevent infection and fur-ther injury.
Week OneRelax. This is your week to do “nothing.”
Give your musculoskeletal system a break, anopportunity to repair and remodel. Even if youdo not experience excessive fatigue and sore-ness, resist the temptation to train. What’s aweek of rest compared to spending two to fourmonths recovering from a major illness orinjury? Studies have shown that muscularstrength five days after an event is greater in ath-letes who completely rest than those who jog orexercise in the days following the marathon.
Additionally, continuing to exercise, even in a limited fashion, will only delay the refuel-ing/rehydration process. And, as you move backin to physical activity, the temptation to starttraining harder again grows—too soon. Giving
in to the temptation to train harder at thispoint in time generally leads to an extendedrecovery from unnecessary injury.
Weeks Two to FourGradually return to your training
routine, but remember that completemusculoskeletal recovery may take up to amonth. Start out at 25 percent or less ofyour normal average training quantity at aneasy intensity. Increase to 35 percent to 40percent during week three and no morethan 50 percent by week four. Duringweeks three and four, it is okay to considerdoing one or two tempo-type training ses-
sions. Don’t be afraid to take a day or two offshould you start feeling soreness and/or fatigue.
Maintain proper hydration andemphasize good nutrition throughout thisrecovery month. Your muscles need adequatefuel and protein intake to continue healing andadapting once again to the training routine. Payattention to restoring flexibility and mobility, butbe careful not to over-stretch. This is especiallycritical during the first two weeks following thecompetition. After the first month continue togradually increase your training (10 percent to15 percent per week) until you’ve eased backinto your normal routine.
Good luck, and remember, rest means theopportunity to compete and train—an injurymeans watching from the sidelines.
Reprinted with permission from theAmerican Council on Exercise.
©2002 American Council on Exercise
Compliments of: Put your name and logo in this area, then make
handout copies.
Copyright © 2008 Peel, Inc. The Lakewood Leader - April 2008 �
THe Lakewood LeaderTeenage Job Seekers
Baby Pet House YardName Age Sit Sit Sit Work PhoneMcConnell,Carly......... 17.........•......... •........•.................. 338-9469Silver,Katie*+............... 17.........•......... •........•.................. 913-5005
*-CPR Training +-First Aid Training
Attention Teenagers TheTeenage Job SeekerslistingserviceisofferedfreeofchargetoallLakewoodteenagersseekingwork.Submityournameandinformationtolakewood@peelinc.combythe9thofthemonth!
Stork ReportIf you have a new addition to thefamilypleaseletusknowbyemailinglakewood@peelinc.comandwewillinclude an announcement to leteveryoneknow!
Not Available Online
Dr. Michael S. LifshenBoard Certified Family Physician
Lakewood Homeowner
912 Capital of Texas Highway, South(between Bee Caves Rd. & Lost Creek Blvd.)
Call 306-8360 for an appointment
www.capitalfamilypractice.com
New extended hours!Mon. - Thurs.: 7:30 am - 8:00 pmFriday: 7:30 am - 5:30 pmSaturday: 9:00 am - 3:00 pm
Before we talk about your numbers,we want to talk about your dreams.
When you were a kid, did you look up at the starry night sky and
dream of an annualized 12.3% return? Probably not. Numbers are
cold and impersonal. Dreams are the passionate expression of what
you want out of life. That’s why understanding your dreams is the first
step of our unique Dream > Plan > Track >® approach to financial
planning. And as an Ameriprise financial advisor, my dream is to
help make your dreams realities. To set up a conversation, call
(512) 744-4182 today.
Cary Laudadio, CFP®, CRPC®
Financial AdvisorCERTIFIED FINANCIAL PLANNERTM practitioner8310 N. Capital of Texas Hwy, #360Austin, TX 78731(512) 744-4182cary.p.laudadio@ampf.comameriprisefinancial.com/cary.p.laudadio
Ameriprise Financial cannot guarantee future financial results. Financial planning services and investments available through Ameriprise Financial Services, Inc., Member FINRA and SIPC.
© 2008 Ameriprise Financial, Inc. All rights reserved.
®
Reprinted with permission from the American Council on Exercise
©2001 American Council on Exercise M01-076 AFM - 4
After the Marathon …
Y
If you are interested in information on other health and fitness topics, contact: American Council on Exercise, 4851 Paramount Drive, San Diego, CA 92123, 800-825-3636; or, go online at http://www.acefitness.org and access the complete list of ACE Fit Facts.
YOU MADE IT. YOU FINISHED A marathon. Whether it’s your first or your fifti-eth, the feeling is still the same: exhilaration,which, at some point, gives way to the tired,achy feeling that inevitably comes from havinglogged more than 26 miles in a single stretch.
Too often we try to ignore what our bodyis telling us and carry on with our regulartraining. This inevitably leads to that flat, “out-of-shape” feeling, illness, or worse, an injurythat sidelines you for weeks or even months.
Take it EasyRest—which many athletes consider a
four-letter word—is one of the most impor-tant components of a successful training pro-gram. Endurance events such as a marathonpose special challenges in replenishing hydra-tion levels and fluid stores, repairing/remodel-ing cellular disruption in skeletal muscle andregaining a sensible mental drive. Other factors,such as environmental conditions (hot/cold,calm/windy, humid/dry), terrain (hilly/flat),intensity, and your own physical state (rested/fatigued, trained/untrained) also may affect therecovery process.
Here are some guidelines to help ensureyour recovery process:
The First Few Hours Keep moving and change clothes as
soon as possible to stay warm. Resist thetendency to just stop and plop! A gradual cool-down is important and will enhance the recov-ery process.
Drink, drink, drink. Complete restora-tion of your fluid balance is a critical part of therecovery process, particularly in hot, humidconditions. A combination of water and sportsdrinks will help replenish lost fluids, sodiumand electrolytes.
Alcohol and caffeine should beavoided during the rehydration process asboth may potentially increase urine output.
Eat. Early food intake is essential to fuelreplacement following endurance exercise, andalso assists in restoring hydration levels. Whilecomplete reloading of muscular glycogen sup-plies may take up to 48 to 72 hours, a signifi-cant portion can be refueled in the initial 2 hours after the race.
Check yourself out. Look for blisters,rashes and other irritated areas that mayrequire treatment to prevent infection and fur-ther injury.
Week OneRelax. This is your week to do “nothing.”
Give your musculoskeletal system a break, anopportunity to repair and remodel. Even if youdo not experience excessive fatigue and sore-ness, resist the temptation to train. What’s aweek of rest compared to spending two to fourmonths recovering from a major illness orinjury? Studies have shown that muscularstrength five days after an event is greater in ath-letes who completely rest than those who jog orexercise in the days following the marathon.
Additionally, continuing to exercise, even in a limited fashion, will only delay the refuel-ing/rehydration process. And, as you move backin to physical activity, the temptation to starttraining harder again grows—too soon. Giving
in to the temptation to train harder at thispoint in time generally leads to an extendedrecovery from unnecessary injury.
Weeks Two to FourGradually return to your training
routine, but remember that completemusculoskeletal recovery may take up to amonth. Start out at 25 percent or less ofyour normal average training quantity at aneasy intensity. Increase to 35 percent to 40percent during week three and no morethan 50 percent by week four. Duringweeks three and four, it is okay to considerdoing one or two tempo-type training ses-
sions. Don’t be afraid to take a day or two offshould you start feeling soreness and/or fatigue.
Maintain proper hydration andemphasize good nutrition throughout thisrecovery month. Your muscles need adequatefuel and protein intake to continue healing andadapting once again to the training routine. Payattention to restoring flexibility and mobility, butbe careful not to over-stretch. This is especiallycritical during the first two weeks following thecompetition. After the first month continue togradually increase your training (10 percent to15 percent per week) until you’ve eased backinto your normal routine.
Good luck, and remember, rest means theopportunity to compete and train—an injurymeans watching from the sidelines.
Reprinted with permission from theAmerican Council on Exercise.
©2002 American Council on Exercise
Compliments of: Put your name and logo in this area, then make
handout copies.
©2001 American Council on Exercise M01-076 AFM - 4
After the Marathon …
Y
If you are interested in information on other health and fitness topics, contact: American Council on Exercise, 4851 Paramount Drive, San Diego, CA 92123, 800-825-3636; or, go online at http://www.acefitness.org and access the complete list of ACE Fit Facts.
YOU MADE IT. YOU FINISHED A marathon. Whether it’s your first or your fifti-eth, the feeling is still the same: exhilaration,which, at some point, gives way to the tired,achy feeling that inevitably comes from havinglogged more than 26 miles in a single stretch.
Too often we try to ignore what our bodyis telling us and carry on with our regulartraining. This inevitably leads to that flat, “out-of-shape” feeling, illness, or worse, an injurythat sidelines you for weeks or even months.
Take it EasyRest—which many athletes consider a
four-letter word—is one of the most impor-tant components of a successful training pro-gram. Endurance events such as a marathonpose special challenges in replenishing hydra-tion levels and fluid stores, repairing/remodel-ing cellular disruption in skeletal muscle andregaining a sensible mental drive. Other factors,such as environmental conditions (hot/cold,calm/windy, humid/dry), terrain (hilly/flat),intensity, and your own physical state (rested/fatigued, trained/untrained) also may affect therecovery process.
Here are some guidelines to help ensureyour recovery process:
The First Few Hours Keep moving and change clothes as
soon as possible to stay warm. Resist thetendency to just stop and plop! A gradual cool-down is important and will enhance the recov-ery process.
Drink, drink, drink. Complete restora-tion of your fluid balance is a critical part of therecovery process, particularly in hot, humidconditions. A combination of water and sportsdrinks will help replenish lost fluids, sodiumand electrolytes.
Alcohol and caffeine should beavoided during the rehydration process asboth may potentially increase urine output.
Eat. Early food intake is essential to fuelreplacement following endurance exercise, andalso assists in restoring hydration levels. Whilecomplete reloading of muscular glycogen sup-plies may take up to 48 to 72 hours, a signifi-cant portion can be refueled in the initial 2 hours after the race.
Check yourself out. Look for blisters,rashes and other irritated areas that mayrequire treatment to prevent infection and fur-ther injury.
Week OneRelax. This is your week to do “nothing.”
Give your musculoskeletal system a break, anopportunity to repair and remodel. Even if youdo not experience excessive fatigue and sore-ness, resist the temptation to train. What’s aweek of rest compared to spending two to fourmonths recovering from a major illness orinjury? Studies have shown that muscularstrength five days after an event is greater in ath-letes who completely rest than those who jog orexercise in the days following the marathon.
Additionally, continuing to exercise, even in a limited fashion, will only delay the refuel-ing/rehydration process. And, as you move backin to physical activity, the temptation to starttraining harder again grows—too soon. Giving
in to the temptation to train harder at thispoint in time generally leads to an extendedrecovery from unnecessary injury.
Weeks Two to FourGradually return to your training
routine, but remember that completemusculoskeletal recovery may take up to amonth. Start out at 25 percent or less ofyour normal average training quantity at aneasy intensity. Increase to 35 percent to 40percent during week three and no morethan 50 percent by week four. Duringweeks three and four, it is okay to considerdoing one or two tempo-type training ses-
sions. Don’t be afraid to take a day or two offshould you start feeling soreness and/or fatigue.
Maintain proper hydration andemphasize good nutrition throughout thisrecovery month. Your muscles need adequatefuel and protein intake to continue healing andadapting once again to the training routine. Payattention to restoring flexibility and mobility, butbe careful not to over-stretch. This is especiallycritical during the first two weeks following thecompetition. After the first month continue togradually increase your training (10 percent to15 percent per week) until you’ve eased backinto your normal routine.
Good luck, and remember, rest means theopportunity to compete and train—an injurymeans watching from the sidelines.
Reprinted with permission from theAmerican Council on Exercise.
©2002 American Council on Exercise
Compliments of: Put your name and logo in this area, then make
handout copies.
migrate,andmaytravelasfarsouthasBrazilforthewinter.ProtectedbytheMigratoryBirdTreatyActof1918,itisillegaltotake,kill,orpossessturkeyorblackvultures,exceptforbirdsthatareinjuredandunabletoreturntothewild. Whilevulturesmaynotbe themostattractivebirdaround,youhave to admire their majestic stature, graceful flight, unique social characteristics,andtheroletheyplayasnature’sbestrecyclers!Send your nature-related questions to naturewatch@austin.rr.comandwe’lldoourbesttoanswerthem.
Nature Watch- (Continued from Page 5)
REMEMBER, PLEASE: Austin leash laws require all
dogs to be on a leash when off the owner’s premises.
8 The Lakewood Leader - April 2008 Copyright © 2008 Peel, Inc.
THe Lakewood Leader
% Voice 512-989-8905 V www.PEELinc.com
Peel, Inc.203W.MainStreet,SuiteDPflugerville, Texas 78660
PRSRT STDU.S. POSTAGE
PAIDPEEL, INC.
LK