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Ran a 10k - Official Thread (7 Viewers)

gianmarco said:
Btw, in case you guys weren't aware, I'm running a marathon next weekend. 

I discovered a feature for my watch on Garmin that allows live tracking. I can select up to 5 people to add to the list and it'll text updates on the race. It'll include when we start plus updates every mile with total time, last mile pace, and estimated finish. If anyone is actually interested in that, let me know.
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Will you be carrying your cell phone?  You’ll need cell service for the live track feature.

 
lumpy19 said:
Will you be carrying your cell phone?  You’ll need cell service for the live track feature.
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Yeah.  I'm going to run with my hydration pack and I'll just throw it in there.  Even if I decide not to wear that, I'll still have my flipbelt carrying my GU flask so I'll toss it in there.  And I need to be able to see @Brony's texts.

 
gianmarco said:
Btw, in case you guys weren't aware, I'm running a marathon next weekend. 

I discovered a feature for my watch on Garmin that allows live tracking. I can select up to 5 people to add to the list and it'll text updates on the race. It'll include when we start plus updates every mile with total time, last mile pace, and estimated finish. If anyone is actually interested in that, let me know.
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I use this to email a tracking link to my wife every time I go out.  Yes, it requires that I run with my phone (in contrast to you crazies who don't), but she likes knowing where I am and I like the peace of mind of having a general vicinity for the rescuers to look when I get attacked by a bear while pooping.  

Would that be some kind of meta bear attack?

 
@gianmarco I am interested in the live track, but please don't add me yet. We still do not have an official schedule from CYO, but I know they want a meet this weekend. I don't want to hog one of your 5 since I don't know if I'll even be able to track.

 
Juxtatarot said:
@gianmarco  Since you'll be running with your phone, I'd prefer you to just post live updates here.
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Can we just set up a Zoom chat in that case? Live streaming the run?

GM: "This is Gian, making my way past the start... feeling good through the first 1/2 mile... there's a rumbling going on, oh phew some portapotties... "

The rest of us: "Gian's looking pretty good, he's got this....where's he going.... Oh noooo, turn the camera off, sweet baby Jesus turn the camera off!!!"

 
gianmarco said:
Yeah.  I'm going to run with my hydration pack and I'll just throw it in there.  Even if I decide not to wear that, I'll still have my flipbelt carrying my GU flask so I'll toss it in there.  And I need to be able to see @Brony's texts.
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running in racing flats for this?

 
I probably asked this already but going to ask again now.

I really don't know how I'm going to pace this. I'm planning on going by HR (with one exception which I'll get to in a moment). The problem is I don't even know where I want to keep my HR at various points. So here's my info:

--HR 140 and below feels easy and that's my MAF number. That pace, recently, has been ~ 10:00 or upper 9's. It's conversational.

--HR 140-150 is when pushing just a little. This is mid to upper 9's for me and sometimes even lower.  I kept my first 7 miles of my 20 in that range (started slow, though). 

--HR 150-160 -- This is my uncomfortably comfortable range.  I kept the first 3 miles of my March HM in this range at a 8:10-15ish pace. 

--HR 160-170 -- This is when I'm working a decent bit but can hold for a while. My comfortably uncomfortable. Most of my HM was in this range. I know what this feels like and can hold it for a while but I don't know how long it can be held for a marathon

--HR 170-175 -- This is when I'm pushing hard and my 5K range. Sometimes I can hold this for a few miles. My 15K with Grue was mostly in the upper 170s and was God awful for that long. I'd call this my danger zone and I don't want to be here before mile 20.

--HR 175+ -- If I'm here, it better be the last mile or 2. 

So, I know there's going to be cardiac drift up. My initial plan is to try and keep the first 10 miles between 150-160, starting at lower end and letting it creep up. I figure the next 10 miles to try and keep in the 160s. But I don't know if that's the right way to approach this so I'm open to thoughts.

Also, Grue is going to take out the Mrs. at 3:45 pace to start for the first 10K (8:35 pacing). If doing well, will pick it up from there down to 8:25 pace (3:40). I would like to try and do the first 10K with them but will bail on that if my HR climbs too much. I can't see myself being able to hold that all race but it's possible, I suppose and I'll evaluate there if I can keep it up or will slow down. But, if that's a bad idea and should just forget them, I'll do that too.

I don't care if I leave time on the course. I also don't care if I blow up as long as I learn something from it and can at least finish with some semblance of success. If I can get under 4 hrs, I'll be happy. I think 3:45 is absolute best case scenario but I'm not seeing it with my lack of volume and new course. 

FWIW, I ran my 20 miler starting at 63 degrees, finishing over 70, at 9:27 pace and overall AHR 156. My HR was 160 or lower through 15 miles. I got into the 170s the last couple when I pushed the pace which wasn't even that 8:35 pace. So I have both good and bad things to take from that. 

Anyway, have at it if you have ideas for me other than RF;DBAP.

 
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I'll coin the phrase 'frustratingly satisfied' to describe the last 2 weeks. My body is responding relatively well to increased intensity, but a couple things have my attention. One is fixable with time (cardio) but I'm going to be proactive about the other (stiff back). 

I reintroduced back-to-back's each of the last two weekends, but have stuck to every other day running during the week. Part of that is out of necessity (no time), but there's a reason I mapped it out like that from the outset - part physical, but also because my cardio is trash. There's been nothing easy about any of my runs, so stringing a number of them together would be problematic. I'm in a bit of a fog today after 14 miles the last 2 days, which I'm not worried about. As I've been running and HR checking I'm kinda surprised this fog held off this long. 

But the last couple days I've woken up with a stiff back. Nothing painful, but there's definitely an extra hitch in my lack of giddy up. So I'm gonna take it easy this week. My SOP for XC practice is a mini progression run - I start off slow (the kids don't) then as they hit a wall I help pull them along in an effort to get them to finish strong despite fatigue. I'll still run with them at practice, but won't go with the faster runners. And if I do another back-to-back next weekend one of them will be a real recovery, ran to HR. 

To be clear, I don't regret the decisions the last 2 weeks. If I ran smart I wouldn't know where I really am physically. Now that I have a better sense about where I really am I think the right short term path is a lot more obvious. Which is what I was hoping to accomplish in August, answers to a laundry list of questions.

 
gianmarco said:
I probably asked this already but going to ask again now.

I really don't know how I'm going to pace this. I'm planning on going by HR (with one exception which I'll get to in a moment). The problem is I don't even know where I want to keep my HR at various points. So here's my info:

--HR 140 and below feels easy and that's my MAF number. That pace, recently, has been ~ 10:00 or upper 9's. It's conversational.

--HR 140-150 is when pushing just a little. This is mid to upper 9's for me and sometimes even lower.  I kept my first 7 miles of my 20 in that range (started slow, though). 

--HR 150-160 -- This is my uncomfortably comfortable range.  I kept the first 3 miles of my March HM in this range at a 8:10-15ish pace. 

--HR 160-170 -- This is when I'm working a decent bit but can hold for a while. My comfortably uncomfortable. Most of my HM was in this range. I know what this feels like and can hold it for a while but I don't know how long it can be held for a marathon

--HR 170-175 -- This is when I'm pushing hard and my 5K range. Sometimes I can hold this for a few miles. My 15K with Grue was mostly in the upper 170s and was God awful for that long. I'd call this my danger zone and I don't want to be here before mile 20.

--HR 175+ -- If I'm here, it better be the last mile or 2. 

So, I know there's going to be cardiac drift up. My initial plan is to try and keep the first 10 miles between 150-160, starting at lower end and letting it creep up. I figure the next 10 miles to try and keep in the 160s. But I don't know if that's the right way to approach this so I'm open to thoughts.

Also, Grue is going to take out the Mrs. at 3:45 pace to start for the first 10K (8:35 pacing). If doing well, will pick it up from there down to 8:25 pace (3:40). I would like to try and do the first 10K with them but will bail on that if my HR climbs too much. I can't see myself being able to hold that all race but it's possible, I suppose and I'll evaluate there if I can keep it up or will slow down. But, if that's a bad idea and should just forget them, I'll do that too.

I don't care if I leave time on the course. I also don't care if I blow up as long as I learn something from it and can at least finish with some semblance of success. If I can get under 4 hrs, I'll be happy. I think 3:45 is absolute best case scenario but I'm not seeing it with my lack of volume and new course. 

FWIW, I ran my 20 miler starting at 63 degrees, finishing over 70, at 9:27 pace and overall AHR 156. My HR was 160 or lower through 15 miles. I got into the 170s the last couple when I pushed the pace which wasn't even that 8:35 pace. So I have both good and bad things to take from that. 

Anyway, have at it if you have ideas for me other than RF;DBAP.
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If someone else has a strong counterargument I'd listen, but my knee jerk is anything starting with a '16' before about mile 17 or so will likely lead to an ugly death march you don't want any part of.

 
gianmarco said:
Yeah.  I'm going to run with my hydration pack and I'll just throw it in there.  Even if I decide not to wear that, I'll still have my flipbelt carrying my GU flask so I'll toss it in there.  And I need to be able to see @Brony's texts.
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got some great political meme's lined up along with some Minocqua historical facts and trivia.  You're going to love it.  Will you have video capabilities? 

 
MAC_32 said:
If someone else has a strong counterargument I'd listen, but my knee jerk is anything starting with a '16' before about mile 17 or so will likely lead to an ugly death march you don't want any part of.
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I was going to say the halfway point... but same idea. 

uncomfortably comfortable for the first half, see what it's like to push a little after that... if it's strained, pull it back slightly right away (eta- and then re-try for the last 10k), otherwise, let 'er rip.

 
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gianmarco said:
I probably asked this already but going to ask again now.

I really don't know how I'm going to pace this. I'm planning on going by HR (with one exception which I'll get to in a moment). The problem is I don't even know where I want to keep my HR at various points. So here's my info:

--HR 140 and below feels easy and that's my MAF number. That pace, recently, has been ~ 10:00 or upper 9's. It's conversational.

--HR 140-150 is when pushing just a little. This is mid to upper 9's for me and sometimes even lower.  I kept my first 7 miles of my 20 in that range (started slow, though). 

--HR 150-160 -- This is my uncomfortably comfortable range.  I kept the first 3 miles of my March HM in this range at a 8:10-15ish pace. 

--HR 160-170 -- This is when I'm working a decent bit but can hold for a while. My comfortably uncomfortable. Most of my HM was in this range. I know what this feels like and can hold it for a while but I don't know how long it can be held for a marathon

--HR 170-175 -- This is when I'm pushing hard and my 5K range. Sometimes I can hold this for a few miles. My 15K with Grue was mostly in the upper 170s and was God awful for that long. I'd call this my danger zone and I don't want to be here before mile 20.

--HR 175+ -- If I'm here, it better be the last mile or 2. 

So, I know there's going to be cardiac drift up. My initial plan is to try and keep the first 10 miles between 150-160, starting at lower end and letting it creep up. I figure the next 10 miles to try and keep in the 160s. But I don't know if that's the right way to approach this so I'm open to thoughts.

Also, Grue is going to take out the Mrs. at 3:45 pace to start for the first 10K (8:35 pacing). If doing well, will pick it up from there down to 8:25 pace (3:40). I would like to try and do the first 10K with them but will bail on that if my HR climbs too much. I can't see myself being able to hold that all race but it's possible, I suppose and I'll evaluate there if I can keep it up or will slow down. But, if that's a bad idea and should just forget them, I'll do that too.

I don't care if I leave time on the course. I also don't care if I blow up as long as I learn something from it and can at least finish with some semblance of success. If I can get under 4 hrs, I'll be happy. I think 3:45 is absolute best case scenario but I'm not seeing it with my lack of volume and new course. 

FWIW, I ran my 20 miler starting at 63 degrees, finishing over 70, at 9:27 pace and overall AHR 156. My HR was 160 or lower through 15 miles. I got into the 170s the last couple when I pushed the pace which wasn't even that 8:35 pace. So I have both good and bad things to take from that. 

Anyway, have at it if you have ideas for me other than RF;DBAP.
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I would just stay away from grue so he doesn't kill you. 

 
gianmarco said:
Also, Grue is going to take out the Mrs. at 3:45 pace to start for the first 10K (8:35 pacing). If doing well, will pick it up from there down to 8:25 pace (3:40). I would like to try and do the first 10K with them but will bail on that if my HR climbs too much. I can't see myself being able to hold that all race but it's possible, I suppose and I'll evaluate there if I can keep it up or will slow down. But, if that's a bad idea and should just forget them, I'll do that too.

I don't care if I leave time on the course. I also don't care if I blow up as long as I learn something from it and can at least finish with some semblance of success. If I can get under 4 hrs, I'll be happy.
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I know you won’t listen but I don’t like the idea of running with @gruecd and the Mrs. You are on 2 different missions, if you’d be happy with sub 4 I’d do my best to evenly pace myself that you get to the half at 2:00.

Personally I have had difficulty pacing by HR in a marathon, it is usually elevated for me to the point that the info isn’t helpful. Good luck the first one is always interesting.

 
@gianmarco - your HR zones are similar to mine.  So I'd say: 150s for the first 10 miles; let it creep into the 160s over the next 10 miles; judge where you're at as it moves into the 170s over the final miles. You do have to be careful with it.  In your 20 miler, the HR started to take off on you as you hit unfamiliar territory, so danger could come quickly.  I love that you're basing this on HR, though!  It's the most objective measure of where you're at and takes all the guesswork out of it.  HR will keep you from going too fast - or too slow - over the first several miles.  My other thought is to let @wraith5's buddy and mrs. gian take off together and not try to hang with them.  If/when you drop back from their pacing, it could send a bit of a negative vibe to the mrs., and she doesn't need to be worrying about you as she makes her BQ attempt.  I'll also suggest you need not worry about the shoes.  This race is a trail, but it's not at all technical trail ...no footing issues at all.

I won't hog one of your five auto-reports either. I do hope you include @JShare87 if it can provide audio - "Hey @JShare87, 5! ..."

 
gianmarco said:
I probably asked this already but going to ask again now.

I really don't know how I'm going to pace this. I'm planning on going by HR (with one exception which I'll get to in a moment). The problem is I don't even know where I want to keep my HR at various points. So here's my info:

--HR 140 and below feels easy and that's my MAF number. That pace, recently, has been ~ 10:00 or upper 9's. It's conversational.

--HR 140-150 is when pushing just a little. This is mid to upper 9's for me and sometimes even lower.  I kept my first 7 miles of my 20 in that range (started slow, though). 

--HR 150-160 -- This is my uncomfortably comfortable range.  I kept the first 3 miles of my March HM in this range at a 8:10-15ish pace. 

--HR 160-170 -- This is when I'm working a decent bit but can hold for a while. My comfortably uncomfortable. Most of my HM was in this range. I know what this feels like and can hold it for a while but I don't know how long it can be held for a marathon

--HR 170-175 -- This is when I'm pushing hard and my 5K range. Sometimes I can hold this for a few miles. My 15K with Grue was mostly in the upper 170s and was God awful for that long. I'd call this my danger zone and I don't want to be here before mile 20.

--HR 175+ -- If I'm here, it better be the last mile or 2. 

So, I know there's going to be cardiac drift up. My initial plan is to try and keep the first 10 miles between 150-160, starting at lower end and letting it creep up. I figure the next 10 miles to try and keep in the 160s. But I don't know if that's the right way to approach this so I'm open to thoughts.

Also, Grue is going to take out the Mrs. at 3:45 pace to start for the first 10K (8:35 pacing). If doing well, will pick it up from there down to 8:25 pace (3:40). I would like to try and do the first 10K with them but will bail on that if my HR climbs too much. I can't see myself being able to hold that all race but it's possible, I suppose and I'll evaluate there if I can keep it up or will slow down. But, if that's a bad idea and should just forget them, I'll do that too.

I don't care if I leave time on the course. I also don't care if I blow up as long as I learn something from it and can at least finish with some semblance of success. If I can get under 4 hrs, I'll be happy. I think 3:45 is absolute best case scenario but I'm not seeing it with my lack of volume and new course. 

FWIW, I ran my 20 miler starting at 63 degrees, finishing over 70, at 9:27 pace and overall AHR 156. My HR was 160 or lower through 15 miles. I got into the 170s the last couple when I pushed the pace which wasn't even that 8:35 pace. So I have both good and bad things to take from that. 

Anyway, have at it if you have ideas for me other than RF;DBAP.
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I think you’re on the right track progression wise but starting out too hot. If I were drawing it up, I’d say stay closer to 140 longer and thus delay 150, etc and so on. I also worry that starting & staying with Mrs and Grue might put you too high in that first 2 or 10 or whatever. 

I know this has been a big team effort for you and Mrs but on race day she is covered with her gentleman pacer.  You’ve supported her through training and to the start. She may run freer with you on your own track as well.  That lets you focus on you and have a day that you’ve earned over these years of build.  Maybe it lines up with them as you mention but hold to your plan not to ramp HR too soon.  And I don’t know that starting with them supports that. 

 
gianmarco said:
I probably asked this already but going to ask again now.

I really don't know how I'm going to pace this. I'm planning on going by HR (with one exception which I'll get to in a moment). The problem is I don't even know where I want to keep my HR at various points. So here's my info:

--HR 140 and below feels easy and that's my MAF number. That pace, recently, has been ~ 10:00 or upper 9's. It's conversational.

--HR 140-150 is when pushing just a little. This is mid to upper 9's for me and sometimes even lower.  I kept my first 7 miles of my 20 in that range (started slow, though). 

--HR 150-160 -- This is my uncomfortably comfortable range.  I kept the first 3 miles of my March HM in this range at a 8:10-15ish pace. 

--HR 160-170 -- This is when I'm working a decent bit but can hold for a while. My comfortably uncomfortable. Most of my HM was in this range. I know what this feels like and can hold it for a while but I don't know how long it can be held for a marathon

--HR 170-175 -- This is when I'm pushing hard and my 5K range. Sometimes I can hold this for a few miles. My 15K with Grue was mostly in the upper 170s and was God awful for that long. I'd call this my danger zone and I don't want to be here before mile 20.

--HR 175+ -- If I'm here, it better be the last mile or 2. 

So, I know there's going to be cardiac drift up. My initial plan is to try and keep the first 10 miles between 150-160, starting at lower end and letting it creep up. I figure the next 10 miles to try and keep in the 160s. But I don't know if that's the right way to approach this so I'm open to thoughts.

Also, Grue is going to take out the Mrs. at 3:45 pace to start for the first 10K (8:35 pacing). If doing well, will pick it up from there down to 8:25 pace (3:40). I would like to try and do the first 10K with them but will bail on that if my HR climbs too much. I can't see myself being able to hold that all race but it's possible, I suppose and I'll evaluate there if I can keep it up or will slow down. But, if that's a bad idea and should just forget them, I'll do that too.

I don't care if I leave time on the course. I also don't care if I blow up as long as I learn something from it and can at least finish with some semblance of success. If I can get under 4 hrs, I'll be happy. I think 3:45 is absolute best case scenario but I'm not seeing it with my lack of volume and new course. 

FWIW, I ran my 20 miler starting at 63 degrees, finishing over 70, at 9:27 pace and overall AHR 156. My HR was 160 or lower through 15 miles. I got into the 170s the last couple when I pushed the pace which wasn't even that 8:35 pace. So I have both good and bad things to take from that. 

Anyway, have at it if you have ideas for me other than RF;DBAP.
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It seems like you're set on running with HR and it seems like you've got a good feel for the zones already without looking at the numbers. That is to say, you could likely have written the description of how your feeling first and then pegged HR zone numbers to it. And it sounds like you're aiming for a target time (4:00) rather than feeling good (it won't feel good no matter what) at the end of the race. I'm going to offer a suggestion for the race.....

Don't race with HR. It's one more thing to think about but something you can't really control if you're aiming for a certain pace (under 4:00). If your HR drifts up during the race it's going to be near impossible to bring it back down without walking or dramatically slowing your pace. BUT, even if it's a bit higher, you might still be feeling good. The marathon is definitely a race where you want to listen to your body and if you're feeling good then absolutely go for it. If wearing a HR monitor, something unexpected to overcome is what if you have a high HR and decide to dial it back but are not taking stock into how you're feeling. It could lead to time left on the course.

I'm likely going against the grain with that opinion and with only a week out I wouldn't suggesting changing anything you're absolutely set on, just my  :2cents: .

Also, RF;DBAP.  :D

 
I happened to see that Gene Dykes, the 72 year old speedster, has been out for about four months with achilles tendonitis.  FWIW, he recommends eccentric calf raises (as we've discussed here), and specifically doing those with the Alfredson Protocol (which consists of both straight leg and bent leg raises).  @The Iguana, I believe you're a regular subscriber to calf raises, as I recall.

 
One point that Grue asked me to share with you guys.  The new course isn't flat like the original one that's mostly on the Bearskin Trail.  Nothing too terrible, but lots of rollers.  For those of you who've run Boston, picture the first 15 miles or so.  As such, probably less of an "even split" course and more of an "even effort"  where certain stretches might be slightly slower than goal pace, and some might be slightly faster.  I know that Grue plans on driving the course on Saturday to help finalize a gameplan.

 
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wraith5 said:
One point that Grue asked me to share with you guys.  The new course isn't flat like the original one that's mostly on the Bearskin Trail.  Nothing too terrible, but lots of rollers.  For those of you who've run Boston, picture the first 15 miles or so.  As such, probably less of an "even split" course and more of an "even effort"  where certain stretches might be slightly slower than goal pace, and some might be slightly faster.  I know that Grue plans on driving the course on Saturday to help finalize a gameplan.
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I was looking at some of those pictures of the trail - will grue and those guys need bug spray for mosquitos?

 
ChiefD said:
I was looking at some of those pictures of the trail - will grue and those guys need bug spray for mosquitos?
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I don't think so (famous last words).  I think they're largely past mosquito season up there.  And the new course is only on the trail for like two miles.

 
gianmarco said:
My wife takes daily baths in bug spray. Whether it's needed or not, she'll be wearing it.

I'll outrun the mosquitoes.
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I've wondered if outrunning them is a real thing.  I've only been bitten by mosquitoes once during a run.  I happened to be running with someone else and it was much, much slower than normal.  

 
Juxtatarot said:
I've wondered if outrunning them is a real thing.  I've only been bitten by mosquitoes once during a run.  I happened to be running with someone else and it was much, much slower than normal.  
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I don't know about mosquitios, but you can outrun deer flies.  They're very territorial.  Unfortunately when you outrun one pack, there's another pack waiting for you.  :shrug:

Another interesting tidbit about deer flies is that they go to the highest point, so if you're running with someone taller than you, they're likely to take the brunt of the attack.

:kicksrock:

 
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wraith5 said:
I don't know about mosquitios, but you can outrun deer flies.  They're very territorial.  Unfortunately when you outrun one pack, there's another pack waiting for you.  :shrug:

Another interested tidbit about deer flies is that they go to the highest point, so if you're running with someone taller than you, they're likely to take the brunt of the attack.

:kicksrock:
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Deer flies are the worst creatures ever invented. They are like natures drones that fly and land wherever the hell they want. 

 
wraith5 said:
:goodposting:

The absolute worst.  And the bites #######' HURT.
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I was outside the other day sawing some plywood with my cordless saw.  After about 10 seconds I had about 20 of these ####ers flying around me - landing on the saw, the board, etc. They must have been attracted by the loud whining of the saw.

I recognized my opportunity and grabbed my fly swatter. For the next half hour I ran that saw and wacked about 100 of these little bastards.

Revenge was so, so sweet. 

 
@Zasada  I hope this isn't too sensitive to post about your former co-worker but I've searched the web a few times looking for if he'd been found.  Your connection plus the fact that he was missing from a forest preserve that I know well made me particularly curious.  I found this article  that gives more details:

New details emerge Cefolia’s disappearance

It has now been 20 days since Cefolia went missing, and there still has been no sign of him. There’s a Facebook group set up to help find Cefolia, which now has around 1,600 members.

This contains some further information that wasn’t previously available, which makes this entire situation even stranger:

On Thursday, August 6, Cefolia returned from California, and was seen at home by family and coworkers

On Friday, August 7, Cefolia missed a corporate event; however, he was seen on video getting gas at around 10AM, and was also seen on video entering Waterfall Glen Forest Preserve, wearing hiking boots and khakis (which isn’t typically what you’d wear if you’re going on a jog)

He didn’t take any traceable devices with him, as his cell phone and Apple Watch were both found at home

On Saturday, August 8, Cefolia was reported missing

On Monday, August 10, Cefolia’s family hired a private investigator

On Friday, August 14, and Saturday, August 15, large searches of the Waterfall Glen Forest Preserve were carried out

During searches, articles of clothing were found, which were turned over to police; at least the shoes were not Cefolila’s, while it’s not clear if a shirt that was found was his

A rotting smell was also reported, but that turned out to be a decaying deer

A couple more things to note (more for context than anything else):

Cefolia was trying to sell his Elmhurst home; it hit the market on June 16, had a price reduction on July 16, and had a further price reduction on August 4 (two days before he went missing)

CrimeOnline claims that Elmhurst Police Chief Michael Ruth said that Cefolia was the subject of a criminal investigation; family and friends are claiming that this isn’t true, so until this is corroborated by another source, I wouldn’t expect this to be accurate (however, I think it’s specifically worth calling this out because otherwise people will start Googling and commenting this as if it’s fact)
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It's all so strange.

 
tri-man 47 said:
I happened to see that Gene Dykes, the 72 year old speedster, has been out for about four months with achilles tendonitis.  FWIW, he recommends eccentric calf raises (as we've discussed here), and specifically doing those with the Alfredson Protocol (which consists of both straight leg and bent leg raises).  @The Iguana, I believe you're a regular subscriber to calf raises, as I recall.
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:thumbup:

Big fan of the stretch.

Just signed up for a race... it's a trial race in Late october. Limited participants and they are planning to have it. I just signed up for the HM. Has distances up to 50K. Friend of mine was looking to get motivated and I need to also. Hopefully it happens. Now to just get out more than a couple times a week!

 
Juxtatarot said:
@Zasada  I hope this isn't too sensitive to post about your former co-worker but I've searched the web a few times looking for if he'd been found.  Your connection plus the fact that he was missing from a forest preserve that I know well made me particularly curious.  I found this article  that gives more details:

It's all so strange.
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Thanks for this.  I check this story about every other day and hadn't seen this detail yet.  I can picture running without phone/watch, but walking I'd always have phone.   Now I really want to know what happened. 

 
Brony said:
Thanks for this.  I check this story about every other day and hadn't seen this detail yet.  I can picture running without phone/watch, but walking I'd always have phone.   Now I really want to know what happened. 
Click to expand...
Yes, to drive 15 miles or so to a forest preserve to go hiking without taking your Apple Watch or phone doesn't make any sense to me whatsoever.  

 
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