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melia

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    michael_a_melia

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    Melbourne

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    Liverpool

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  1. I have zwift running on my ipad and have that stuck in front of the bike (the ipad fits snugly between the rungs of a stepladder). Also, not sure that you need an identical cassette. In erg mode you can be in any gear and I find I just switch between the middle 3 for smoothness and to spread the wear and tear.
  2. melia

    Looking after ourselves

    My wife sent a similar message out to her school community last week. The feedback from the parents was really good.
  3. I’m only just getting into his stuff and, in trying to see if there’d been anything posted about him here, I came across this. What’s the story?
  4. I made the mistake of listening to him narrate his autobiography. I started out excited and ended up despising him - I’d be amazed if any of his former partners remember him affectionately.
  5. It’s meant to (and seems to) force you into a mid foot strike and, I assume that as you get more time doing that your body has to adapt to become efficient with that kind of stride.
  6. Like this - no motor, relies on gravity/friction against the thick rubber floor to drive the thing.
  7. melia

    Coronavirus

    Hmm. I’m pretty sure that my blood pressure meds cause an overexpression of ACE2 which, if I’ve got this right, means that if I get this then I’ll get it bad. Time to check with my GP, I think.
  8. I ran for just over an hour yesterday and walked when my heart rate/breathing felt as though I was working. I did the same this morning when the temperature was a bit cooler and managed 1km further. I’m a couple of minutes/km slower than I want to be but I’ve got plenty of time to get there. And I comfort my ego with the explanation that’s it's harder work on this curved treadmill so I’m not as bad as it looks.
  9. Build a big engine and then tune it up for performance. Most people tune what they have - you can’t beat the feeling of seeing yourself getting faster and faster times, but slowing it down and building the engine means that you can kick on to a new level. Adjusting intensity downwards is the easiest way to increase volume. Increasing volume is the surest way to improve race speed. You see all sorts of flavours on how to approach this (Maffetone, etc.) but I like the simple idea of slowing it down so that you can run for ages at an easy enough pace to hold a conversation (nose-breathing, if you are socially distancing). This may include breaking into a walk until your breathing/heart rate eases. If you finish feeling as though you have hardly made an effort then you’ve got it right. Doing this often enough to be able to crank up your weekly mileage should bring speed improvements without having to do speed work sessions. Finishing these easy sessions with a few sets of strides to improve your running efficiency will probably be all that you need for a while. This kind of effort allows you to back it up with daily and then twice daily runs, as the recovery is easy and the body makes the adaptations needed to both build the engine and avoid the injuries normally associated with higher mileage. For most people this is a many months journey and pace at a “hardly breathing” effort can come down by a few minutes/km in that time. The most famous example is Iron Man legend, Mark Allen, who would start his “patience period” of weight training and slow running, at a speed of 4:05/km for this effort and would expect to improve on that by 4 or 5 seconds a week. He would finish this training block able to run at sub 3:20/km at the same effort. Once your pace at this effort starts to plateau then you can bring in speedwork to push up the upper limit. The thing that gets in the way of improvement using this approach is ego. Having Strava show that you’ve lost 2 minutes a km off your normal run pace is enough to kick you off this wagon and that has been my failing each time I’ve tried this. I started down this path again a couple of months back and seeing that my pace had slowed in just a few years from just over 5 minutes/km for 21.1 to 8+ minutes at the same heart rate was a big blow to my ego. A couple of weeks of daily slow running (with walking breaks, if needed) had quickly pulled this down to 6.30ish but then lockdown started and I haven’t committed to daily running using this approach on the treadmill. Until today. I’ll give it a go later and try to keep moving (run then walk, if needed) for an hour and see what pace that looks like. I wouldn’t be surprised if I don’t complete 8km in that time. If I can accept those sort of paces for a while then I should find the consistency to push that to 10km/hour in a month or so, and closer to 12km/h over the next few months.
  10. My missus has had to open her school for 10-20 kids (either kids at risk or parents in essential work) which doesn’t make me happy as she is at risk of picking up this virus. On the other hand, we’re having a chuckle about her mate’s school (also a principal) which had only two kids attending today, both 5-year olds. Apparently they both got sent in at break for fighting.
  11. RIP Jon I think he may also be the bloke that battered Phil Neville at school.
  12. melia

    Coronavirus

    So sorry to hear this news, Sammy. Take care, mate.
  13. melia

    Some RIPs

    Thanks for the kind thoughts, everyone. It’s comforting to know that I can grieve and people understand and care. Cy Tucker - there’s a blast from the past. Always seemed to play in the Yewtree
  14. melia

    Some RIPs

    My mum passed away earlier today. It’s not easy being so far away from my brothers right now. RIP Betty
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