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  • Copyright © 2008 Peel, Inc. Pemberton Heights Neighborhood Association Newsletter - April 2008 �

    The Pemberton Journal

    Official PublicatiOn Of PembertOn HeigHts neigHbOrHOOd assOciatiOn aPril 2008, VOlume 1i, issue 4

    The Pemberton Journal

    Don’t want to wait for the mail?View the current issue of The Pemberton Journal

    on the 1st day of each month atwww.PEELinc.com

    (Continued on Page 6)

    InadditiontogoingthroughthethroesoftheCity’sWastewaterProject,agroupofyourneighborsarealsostrugglingwiththeissueof Traffic Calming, i.e., attempting to formulate a plan to minimize the increase in traffic in our neighborhood, reducing the speed of the traffic, while at the same time balancing the myriad desires of our neighbors.Asreportedearliler,attheendoftheplanformulation,allneighborshaveanopportunitytovoteonitsimplementation.If

    Area Representative ListArea Name Phone E-mailJeffersonStreet GregChico(chair) 482-875529thStreet JaminMarks 469-9188 jamin.marks@gmail.com RandyKies 477-8076 jdkies@aol.comNorthwoodandWestover BillSmith 474-2637 billsmithaustin@yahoo.com Elizabeth Cash 461-9568 eac@ctw.comSouthofNorthwoodandWestfoHarris FrankHunt 478-8905 huuntt@aol.com LindaGenet 320-8009 lmgenet@sbcglobal.netSouthofNorthwoodandEastofHarris CharlesJohanson 695-3128 texyan@gmail.com KellyDwyer 771-0874 kdwyer@dmc-law.com ArleneCarter 478-5347 hcarteras@gmail.com PaulGaupin 970-2233 pgaudin@austin.rr.comNorthofNorthwoodandEastofJefferson GrahamJohnston 210867-2486 graham1881@gmail.com BonnieBarton 472-4388 bonsaroonie@yahoo.com SteveCochran 469-9873 stevec@io.comBrykerwoods Elementary School Kellie Dworaczyk 478-1635 k_bwelem@grandecom.netWestofJefferson EdwardTasch 832-3810 edward@brykerwoods.orgBrykerWoodsNeighborhoodAssociation JoyceBasciano 454-0207 jbasciano@austin.rr.comPembertonHeightsNeighborhoodAssociation BryanChester 751-9689 Bryan_Chester@dell.com31standEastofShoalCreek RogerJoseph 459-5997 rjoseph763@sbcglobal.net BruceSt.John 826-1001 brstjohn@yahoo.comHarrisBoulevard CarolynBeynon 474-1106 carolynbeynon@gmail.com WilliamRose 478-8050 RandySchrecengost(co-chair) schreck@texas.netSouthofNorthwoodandEastofHarris CharlesJohanson695-3128 texyan@gmail.com

    less than 60% approve the plan, we will have no Traffic Calming devicesinstalledinthePemberton/Brykerwoodneighborhoods. Set out in this newsletter are the various devices available indevisingaviableplan.Pleasetakeyourtimetoreviewthesedevices(onpage6&7)andexpressyourviewswithyourrepresentativeoranymemberoftheworkinggrouplistedbelow.Formoreinformationontheprojectyoucanvisitthewebsitewww.trafficcalmingproject.org

    TRAFFIC CALMING

  • 2 Pemberton Heights Neighborhood Association Newsletter - April 2008 Copyright © 2008 Peel, Inc.

    The Pemberton Journal

    Classified AdsPersonal classifieds(onetimesellitems,suchasausedbike...)runatnochargetoPembertonHeightsresidents,limit30words,pleasee-mailc_johanson@sbcglobal.net.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.

    Newsletter InformationEditor CharlesJohanson........................ c_johanson@sbcglobal.netPublisher Peel,Inc.........................www.PEELinc.com,512-989-8905 Advertising........ advertising@PEELinc.com,512-989-8905

    PHNA Officers and BoardBryanChester(P)................................ Bryan_Chester@dell.comCandace Volz..............................................cmcvolz@yahoo.comCharlesHeimsath.............................. cheimsath@cmraustin.comCharlesJohanson(VP).......................c_johanson@sbcglobal.netDrewMiller.............................................Drew_miller@dell.comElizabeth Cash (S).................................................. eac@ctw.comGailMorris(VP).......................................gail@mngarrison.comGregHybl..................................ghybl@andrewharpertravel.comMatthewWheeler................... Matthew_wheeler@ea.epson.comPatTate(T)........................................... pattate@mngarrison.comSusanPascoe......................................... spascoe@grandecom.netTomDaniel...................................................tdaniel@thdlaw.com

    Honorary DirectorsCristaWheeler...............................................................................LanceThompson............................lance@thompsonhanson.comNicole Nykaza...................................... nicolehanna@yahoo.com

    Other Contacts

    Report of CrimeJeffMinch................................................jminch@littlefield.comKathrynMillerAnderson........................zjmiller@austin.rr.comReport Of Problems On TrianglesLanceThompson..... 713-702-5776,lance@thompsonhanson.com

    At no time will any source be allowed to useThe PembertonJournalcontents,orloansaidcontents,toothersinanyway,shapeor form, nor in any media, website, print, film, e-mail, electrostatic copy,fax,oretc.forthepurposeofsolicitation,commercialuse,orany use for profit, political campaigns, or other self amplification, underpenaltyoflawwithoutwrittenorexpressedpermissionfromthePembertonHeightsNeighborhoodAssociationandPeel,Inc.TheinformationinthenewsletterisexclusivelyfortheprivateuseofPembertonHeightsresidentsonly.

    CENTRAL WEST AUSTIN NEIGHBORHOOD PLANNING

    TOPIC:HistoricPreservation,ResidentialReview,Code Enforcement&HousingAffordability WHEN:SATURDAY,March29th TIME:9am-1pm LOCATION: AustinStateSchoolNEOSFacility For a summaryof theMarch5thmeetingonCommunityLife,CrimeandHousingAffordability,pleasegotothefollowinglink:http://www.ci.austin.tx.us/zoning/central_west_austin.htm or see theCentralWestAustinNeighborhoodPlanningBinderandMapslocated@theHowsonLibraryReadingRoom. Asalways,Thanks toeveryonewhocontinues toparticipate intheprocess. Pleaseencourageotherneighborhoodstakholders toattend. DirectionstoAustinStateSchoolNEOSBuilding:When you enter the campus on 35th Street, follow the main street and proceed straight through the four-way stop intersection toward the back of the campus. Continue on the main street for approximately ¼ mile past the four-way stop, and you’ll see a brown wooden sign that says Community Relations on your left. Continue on the main road past this sign, and look to your left. NEOS sits away from the street and has a black door with neon letters. You may park in the lot in front of the entrance, or there is a large lot diagonally across the street to your right. There will be directional arrows (black arrows on white board) posted as well that will guide attendees. PLEASE NOTE THAT THE AUSTIN STATE SCHOOL HAS A STRICT 10 MILE AN HOUR SPEED LIMIT FOR THE SAFETY OF RESIDENTS AND OTHER PEDESTRIANS.

  • Copyright © 2008 Peel, Inc. Pemberton Heights Neighborhood Association Newsletter - April 2008 �

    The Pemberton Journal

    Let us make sure yourbiggest investment is structurally sound.

    TUCKERENGINEERING

    595 Round Rock West Drive, Suite 103Round Rock, TX 78681

    Phone (512) 255-7477Fax (512) 244-3366

    www.tuckerengineering.net

    STRUCTURAL REPORTSStructural reports can be furnished in any of the following areas:

    • Structural design of houses and apartments including superstructure, foundation and drainage.

    • Structural inspections of houses and apartments including drainage, foundation, superstructure, as well as decks, pools and other structures.

    • Identifi cation of problems• Recommended Solutions• Estimated Costs• Inspection and Certifi cation for structural repairs

    Our reports are concise, easy to read.

    We keep your information confi dential.

    Fees for services are based on the type of structure to be inspected and where it is locatedSPECIALIZING IN

    RESIDENTIALAND COMMERCIAL

    STRUCTURAL INSPECTIONS

    Serving Central Texas Since 1979

    Jeffrey L. Tucker, P.E., a registered professional engineer in Texas, has been involved in structural design, inspection and repair of houses and apart-ments since 1965. He is uniquely qualifi ed to perform structural analyses of wood frame structures and slab foundations; to inspect and offer assurance of structural integrity and/or repair recommendations and details.

  • � Pemberton Heights Neighborhood Association Newsletter - April 2008 Copyright © 2008 Peel, Inc.

    The Pemberton Journal

    Newsletter Article Submissions Interestedinsubmittinganarticle?Youcandosobyemailingc_johanson@sbcglobal.net or by going to http://www.peelinc.com/articleSubmit.php.Allnewsmustbereceivedbythe7thofthemonthpriortotheissue.Soifyouareinvolvedwithaschoolgroup, scouts, sports etc – please submit your articles forThePembertonJournal.PersonalnewsfortheStorkReport,TeenageJob Seekers, special celebrations and military service are alsowelcome.

    New Pemberton Heights Neighborhood

    Association Website

    http://www.pembertonheights.org/

    Austin's Choice for Executive Household Placements

    512.346.2229www.mbfagency.com

    • Household and Estate Managers

    • Personal Assistants

    • Executive Housekeepers

    • Chefs

    • Groundskeepers

    “Thank you MBF for alleviating all of the ‘hassels’ from our schedules. Janis and I don’t know how we survived without the assistance of someone like Paul the past thirty years.” –Doug Maund, Household Staffing Client

    Why Some Plants are BadBy Adrienne Inglis and Carolyn Long

    We enjoy inviting, beautiful landscapes in our neighborhood.Someplantsonourproperties,however,behavebadly.Theyspreadquickly beyond our property lines and into our neighbors’ yardsand nearby parks. Many of these plants have barged intoPeaseParkandtheShoalCreekGreenbelt.TheseplantshavenonaturalpredatorsbecausetheyhavebeenimportedfromAsia.Theyhaveadapted very well to this climate, actually too well.When birdscarrytheirseedsintootherpartsoftownorthestate,theplantstakeroot. Unfortunately, they spread so fast that they crowd out thenativeplantsanddestroyvaluablehabitatandrangeland. In fact,invasivespeciesarethesecondleadingcauseofspeciesextinction,afterhabitatdestruction.InvasiveplantscosttheU.S.economy$13b i l l ion pe r year.Invasiveplantscurrentlyinourneighborhood

    includenandina,ligustrum,bamboo,andprivet.When you have an opportunity to update

    your landscaping, please consider removinginvasive plants and replace them with onesmore suitable for our ecosystem. Formore informationoninvasiveplantspecies

    inTexas,visitwww.texasinvasives.org.Forlandscaping suggestions, visitwww.ci.austin.

    tx.us/growgreen/orhttp://www.wildflower.org/collections/.

  • Copyright © 2008 Peel, Inc. Pemberton Heights Neighborhood Association Newsletter - April 2008 �

    The Pemberton Journal

    Call us for all of yourreal estate needs and questionsWe’re your neighborhood team!

    Linda ParkerOakhurst NeighborREALTOR®cell: 512.658.5823linda@dianedopson.com

    Thea McCue WoodGaston NeighborREALTOR®, MBA, GRIcell: 512.217.9869thea@dianedopson.com

    2200 Lake Austin Blvd., Austin, TX 78703www.dianedopson.com

    This is not a solicitation for an existing listing.

    the full speCtrum

    they list With us, hoW about you?

    1510 hartford $629,000

    1700 mohle $649,900

    2104 elton $2800/month

    w w w. c g s d b. c o m 5 1 2 . 4 4 4 . 1 5 8 0

    We believe this is the essential nature of a home as well.

    “Theesse

    ntial me

    aning of

    the notion

    of structu

    re is to

    build,to gro

    w, to evolve.

    -David Bohm

    Advertising Information PleasesupportthebusinessesthatadvertiseinThePembertonJournal.TheiradvertisingdollarsmakeitpossibleforallPembertonHeightsresidentstoreceivethemonthlynewsletteratnocharge.Nohomeownersassociationfundsareusedtoproduceormailthenewsletters.Ifyouwould like to support the newsletter by advertising, please contactour sales office at 512-989-8905 or advertising@PEELinc.com.Theadvertisingdeadlineisthe10thofeachmonthforthefollowingmonth'snewsletter.

  • � Pemberton Heights Neighborhood Association Newsletter - April 2008 Copyright © 2008 Peel, Inc.

    The Pemberton Journal

    1

    Department

    Description: Speed

    cushions consist of

    asphalt, raised about

    3 1/4 inches in

    height. The length of

    the cushion is about

    10 foot. The spaces

    between the cushions

    allow emergency

    vehicles to partially

    straddle the device.

    TRAFFIC CALMING OPTIONS2

    Department

    Description: This

    combination of devices

    consists of speed

    cushions and a center

    median. The median

    provides some area for

    landscaping and narrows

    the travel lane while

    speed cushions reduce

    vehicle speed.

    3

    Description: Traffic

    circles are raised

    landscaped islands

    constructed at the center

    of intersections.

    Motorists travel in a

    counter-clockwise

    direction around the

    circle. Traffic circles

    are "yield upon entry"

    meaning that vehicles in

    the circle have the right

    of way and vehicles

    entering the circle must

    wait until the path is

    clear.

    4

    Description: A chicane

    is a series of two or

    more staggered curb

    extensions on alternating

    sides of the roadway.

    Horizontal deflection

    influences motorists to

    reduce speed through the

    chicane. A raised island

    is added to the center of

    the road to prevent

    motorist from crossing

    the center line.

  • Copyright © 2008 Peel, Inc. Pemberton Heights Neighborhood Association Newsletter - April 2008 �

    The Pemberton Journal

    TRAFFIC CALMING OPTIONS5

    Description: The

    intersection is

    narrowed by extending

    the curbs toward the

    center of the roadway

    or by building

    detached raised

    islands to allow for

    drainage and cyclist

    passage.

    6

    Description: Semi-diverter

    is a curb extension or

    barrier that restricts

    movement into a street.

    The semi-diverter is

    constructed to

    approximately the center

    of the street, effectively

    obstructing one direction

    of traffic. Creates a

    one-way segment at the

    intersection while

    maintaining two-way

    traffic for the rest of

    the block.

    7

    Description: A curb

    extension constructed

    diagonally across an

    intersection,

    disconnecting the

    legs of the

    intersection. All

    traffic must turn at

    the intersection.

    Iflessthan60%approvetheplan,wewillhavenoTraffic Calming devices

    installedinthePemberton/Brykerwood

    neighborhoods.

  • 8 Pemberton Heights Neighborhood Association Newsletter - April 2008 Copyright © 2008 Peel, Inc.

    The Pemberton Journal

    Name Age Baby Pet Yard Phone #Caroline.........13......... •....................................... 512-457-0137Jacob.............16.......................................•.......... 512-413-0524Callie..............13......... •........... •......................... 512-499-8494David.............14....................... •......................... 512-474-4798Kimberly........13......... •........... •......................... 512-338-0969Joshua........................................ •......................... 512-266-6479David.............14......... •........... •.............•.......... 512-472-0222

    Attention TeenagersPHNAnewsletterwillserveasyourfreeadvertisingforservicestoyourneighbors.Simplysubmityourname,age,phonenumberandtypeservicetoc_johanson@sbcglobal.netbythe7thofeachmonthforthenextnewsletter.

    Teenage Job Seekers

    Crime Watch Block CaptainsOakhurst BetsyClemons......................477-0040,betsy@digaustingarden.comWestover GailMorriss......... 477-1760,gail@mngarrison.com(westofHarris) GregHybil......771-9802,Ghybl@andrewharper.com(eastofHarris)Northwood LauraSharp......................................469-9106, laura@sharpfirm.comPreston Candace Volz............ 477-2488, cmvolz@yahoo.com (east of Harris) KathrynAnderson.... 477-1513, zjmiller@austin.rr.com (west of Harris)Gaston MarionForbes..................................... 917-4227,mforbes@mac.com Charles&BarbaraJohanson.... 469-7616,cjohanson@sbcglobal.netEthridge JanJenkins....... 495-9165,janjenkins@austin.rr.com(eastofHarris) AmyMalish......... 469-0219,amalish54@hotmail.com(littlesection onJarrattfromEthridgetoGastonandEthridgeAvewestofHarris)Wathen DeborahYurco........................................482-9252,dyurco@aol.comHardouin LeslieMcConnico............................ 499-8494,mcconnico@aol.comPemberton Place Angela&ScottBenkendorfer... 391-9135,sabenkendorfer@yahoo.comGreen Lanes JudyBray..................................478-4119,momacat@grandecom.netJarratt HelenWatkins........................... 480-8475,hwatkins1@austin.rr.com (westside,24thtoEthridge) ChrisCowden....................................... 473-2164,cowden@texas.net(eastside,24thtoEthridge)Harris AlanMoore........................472-7901,alantmoore@mindspring.com(24thtoEthridge) KatherineAllen............................ 320-8739, obriendesign@flash.net (Ethridgeto29th)Claire MollyDougherty................ 476-1608,mollydougherty7@gmail.comJefferson FredRobinson............469-0099,FredRobinson@FredRobinson.com(NorthwoodtoEthridge)*We still need Block Captains for McCallum,Wooldridge, HartfordandMohle.Ifyouknowofsomeonewhomightbewillingtodistributequarterlynewstotheirneighbors,pleaseemailmetheirinfoorsharethisemail.Thankyou!janjenkins@austin.rr.com

    SudokuThe challenge is to fill every row across, every column down, and every3x3 box with the digits 1 through 9. Each 1 through 9 digit must appearonly once in each row across, each column down, and each 3x3 box.

    © 2006. Feature Exchange

    * So

    lutio

    n at

    ww

    w.pe

    elin

    c.co

    m

    NOT AVAILABLE ONLINE

  • Copyright © 2008 Peel, Inc. Pemberton Heights Neighborhood Association Newsletter - April 2008 �

    The Pemberton Journal2008 PHNA Meeting Schedule

    Meeting Day Date Time PlaceBoardmeeting Wednesday July23 7:30-9:00am SuiteG-10Boardmeeting Wednesday September24 7:30-9:00am SuiteG-10Annualmeeting/picnic Sunday October19 4:00-7:00pm TBARaindateforabove Sunday October26 4:00-7:00pm TBABoardmeeting Wednesday December3 7:30-9:00am SuiteG-10

    Board meetings are open to the public. They take place at the offices of Mary Nell Garrison Realtors, located in The Carillion, 2630 Exposition Boulevard (at Westover Road), in Suite G-10.

    DISCLAIMER:Articlesandadsinthisnewsletterexpresstheopinionsoftheirauthorsanddonotnecessarilyreflect the opinions of Peel, Inc. or its employees. Peel, Inc. is not responsible for the accuracy of any facts stated inarticlessubmittedbyothers.Thepublisheralsoassumesnoresponsibilityfortheadvertisingcontentwiththispublication.Allwarrantiesandrepresentationsmadeintheadvertisingcontentaresolelythatoftheadvertiserandanysuchclaimsregardingitscontentshouldbetakenupwiththeadvertiser.*Thepublisherassumesnoliabilitywithregardtoitsadvertisersformisprintsorfailuretoplaceadvertisinginthispublicationexceptfortheactualcostofsuchadvertising.*Althougheveryeffortistakentoavoidmistakesand/ormisprints,thepublisherassumesnoresponsibilityforanyerrorsofinformationortypographicalmistakes,exceptaslimitedtothecostofadvertisingasstatedaboveorinthecaseofmisinformation,aprintedretraction/correction.*Undernocircumstancesshallthepublisherbeheldliableforincidentalorconsequentialdamages,inconvenience,lossofbusinessorservices,oranyotherliabilitiesfromfailuretopublish,orfromfailuretopublishinatimelymanner,exceptaslimitedtoliabilitiesstatedabove.

    If you would like to submit YOUR recipe to The Pemberton Journal

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    Footand ankle

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    TRINITY M. MEREAU, DPM STEVEN A. WALTERS, DPM

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    Granny’s Cole Slaw ½cupmayonnaise ¼cupsugar 1tsp.salt ½tsp.celeryseed 2tbs.vinegar ½headcabbage,shredded

    Mixmayonnaise,sugar,salt,vinegar,&celeryseed.(Maywanttoadjusttotaste.)Shredcabbage.Mixwithdressing.Isbettermakeseveralhoursahead.

  • �0 Pemberton Heights Neighborhood Association Newsletter - April 2008 Copyright © 2008 Peel, Inc.

    The Pemberton Journal

    Become a memBer of the phnaSupport your neighborhood for less than 20¢ a day or a non-voting member for free!

    _____ Yes, I want to become a voting member of the PHNA. My check for $40 is enclosed._____ Please check this box if renewing (and, remember, dues are payable annually)_____ Please check this box if interested in Pay Pal Account ____________________________________________________________________________________________________Name (include all) Date ____________________________________________________________________________________________________Address

    _________________________________ _________________________________Telephone Email Please make checks payable to PHNA and mail with this form to:P. O. Box 50388 Austin, TX 78763-0388

    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.Call Today! 220-4600www.GrandeCom.com

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  • Copyright © 2008 Peel, Inc. Pemberton Heights Neighborhood Association Newsletter - April 2008 ��

    The Pemberton Journal

    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.

  • �2 Pemberton Heights Neighborhood Association Newsletter - April 2008 Copyright © 2008 Peel, Inc.

    The Pemberton Journal

    % Voice 512-989-8905 V www.PEELinc.com

    Peel, Inc.203W.MainStreet,SuiteDPflugerville, Texas 78660

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    A kickin’ closet is a must.

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    And, your neighbor on Westover917-4746 (cell) • 480-0848 vm161

    jennie@moreland.com

    We get it.

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