the pemberton journal… · 2020. 9. 17. · pemberton heights neighborhood association bryan...
TRANSCRIPT
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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 [email protected] RandyKies 477-8076 [email protected] BillSmith 474-2637 [email protected] Elizabeth Cash 461-9568 [email protected] FrankHunt 478-8905 [email protected] LindaGenet 320-8009 [email protected] CharlesJohanson 695-3128 [email protected] KellyDwyer 771-0874 [email protected] ArleneCarter 478-5347 [email protected] PaulGaupin 970-2233 [email protected] GrahamJohnston 210867-2486 [email protected] BonnieBarton 472-4388 [email protected] SteveCochran 469-9873 [email protected] Elementary School Kellie Dworaczyk 478-1635 [email protected] EdwardTasch 832-3810 [email protected] JoyceBasciano 454-0207 [email protected] BryanChester 751-9689 [email protected] RogerJoseph 459-5997 [email protected] BruceSt.John 826-1001 [email protected] CarolynBeynon 474-1106 [email protected] WilliamRose 478-8050 RandySchrecengost(co-chair) [email protected] CharlesJohanson695-3128 [email protected]
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
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2 Pemberton Heights Neighborhood Association Newsletter - April 2008 Copyright © 2008 Peel, Inc.
The Pemberton Journal
Classified AdsPersonal classifieds(onetimesellitems,suchasausedbike...)runatnochargetoPembertonHeightsresidents,limit30words,[email protected] classifieds (offering a service or product line for profit) are $50, limit 40 words, please contact Peel, Inc. Sales Office @ [email protected].
Newsletter InformationEditor CharlesJohanson........................ [email protected] Peel,Inc.........................www.PEELinc.com,512-989-8905 Advertising........ [email protected],512-989-8905
PHNA Officers and BoardBryanChester(P)................................ [email protected] Volz..............................................cmcvolz@yahoo.comCharlesHeimsath.............................. [email protected](VP).......................c_johanson@sbcglobal.netDrewMiller.............................................Drew_miller@dell.comElizabeth Cash (S).................................................. [email protected](VP).......................................gail@mngarrison.comGregHybl..................................ghybl@andrewharpertravel.comMatthewWheeler................... [email protected](T)........................................... [email protected]......................................... spascoe@grandecom.netTomDaniel...................................................tdaniel@thdlaw.com
Honorary DirectorsCristaWheeler...............................................................................LanceThompson............................lance@thompsonhanson.comNicole Nykaza...................................... [email protected]
Other Contacts
Report of CrimeJeffMinch................................................jminch@littlefield.comKathrynMillerAnderson........................zjmiller@austin.rr.comReport Of Problems On TrianglesLanceThompson..... 713-702-5776,[email protected]
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.
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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.
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� 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/.
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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: [email protected]
Thea McCue WoodGaston NeighborREALTOR®, MBA, GRIcell: [email protected]
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.
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� 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.
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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.
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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,[email protected] GailMorriss......... 477-1760,[email protected](westofHarris) GregHybil......771-9802,[email protected](eastofHarris)Northwood LauraSharp......................................469-9106, [email protected] Candace Volz............ 477-2488, [email protected] (east of Harris) KathrynAnderson.... 477-1513, [email protected] (west of Harris)Gaston MarionForbes..................................... 917-4227,[email protected] Charles&BarbaraJohanson.... 469-7616,[email protected] JanJenkins....... 495-9165,[email protected](eastofHarris) AmyMalish......... 469-0219,[email protected](littlesection onJarrattfromEthridgetoGastonandEthridgeAvewestofHarris)Wathen DeborahYurco........................................482-9252,[email protected] LeslieMcConnico............................ 499-8494,[email protected] Place Angela&ScottBenkendorfer... 391-9135,[email protected] Lanes JudyBray..................................478-4119,[email protected] HelenWatkins........................... 480-8475,[email protected] (westside,24thtoEthridge) ChrisCowden....................................... 473-2164,[email protected](eastside,24thtoEthridge)Harris AlanMoore........................472-7901,[email protected](24thtoEthridge) KatherineAllen............................ 320-8739, [email protected] (Ethridgeto29th)Claire MollyDougherty................ 476-1608,[email protected] FredRobinson............469-0099,[email protected](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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Mixmayonnaise,sugar,salt,vinegar,&celeryseed.(Maywanttoadjusttotaste.)Shredcabbage.Mixwithdressing.Isbettermakeseveralhoursahead.
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�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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Grande Communications Networks, Inc. ©2008 Grande Communications Networks, Inc. All rights reserved.
-
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.
-
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