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.

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Copyright © 2008 Peel, Inc. The Lakewood Leader - April 2008 �

THe Lakewood Leader

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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.

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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.)

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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

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Stork ReportIf you have a new addition to thefamilypleaseletusknowbyemailinglakewood@peelinc.comandwewillinclude an announcement to leteveryoneknow!

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Lakewood Homeowner

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Call 306-8360 for an appointment

www.capitalfamilypractice.com

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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

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(512) 744-4182 today.

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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)

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