StabbingSky

I have two previously torn meniscuses and a torn patellar tendon. I don't run a ton (my workout program does agility training for cardio), but I can just decide to go run a sub 30m 5k with no problems.

It definitely wasn't always this way. I used to have to tap after 10 minutes due to the knee pain. Until one day I thought, "Maybe I'm doing something wrong," so I did some research.

Turns out I was doing ~~something~~ everything wrong. I was running with the same form I used for walking, which is a heel to toe movement, and taking similar strides. This is actually the opposite of what you're supposed to do.

The first mistake I was making is the long steps. When running, your goal should be to never let your feet extend more than an inch or so further forward than your hips. Walking is more of a controlled fall, but with running you're propelling yourself forward.

The second mistake I was making is fully straightening my knees. Your knees should always be bent a little bit. And the third was landing on my heel.

When running, you want your ankles and knees to act like a spring. The ball of your foot should hit the ground first with your foot pointed somewhat down. then you absorb the initial impact by dropping your heel and bending your knees a bit. Think of it like crumple zones in a car. You don't want all of the impact transferred instantly, which is what happens if you land with a straight leg.

Then you push forward with the foot that's down, and repeat for the other leg. The faster you go, the more you'll need to lean forward to keep hitting the ground with the ball of your foot.

It does take a bit of getting used to in order for it to be muscle memory, but it should help if your issue is incorrect form.

I've bricked my wifi AP too many times, and half of my IoT devices won't connect to the recovered networks, so I figure it's time to ask for help. I've read the docs, followed guides on setting this up, but nothing I've tried seems to work. (It's been about 15 years since my CCNA and I don't do network config in my career.)

Hardware:

• R1: RB5009UPr+S+

  • AP Bonding: bonding1
    • Ports: ether2, ether3
  • WAN: ether1
  • Bridge: LAN
    • Ports: ether4-8, sfp1, bonding1
    • Address: 172.23.0.1/16
  • DHCP
    • interface: bridge1
    • Pool: 172.23.30.0/24

• AP1: cAP AX

  • Wifi Antennas:
    • wifi1: 2.4GHz
    • wifi2: 5GHz
  • AP Bonding: bonding1
    • Ports: ether1, ether2
  • Bridge: bridge1
    • Ports: bonding1, wifi1, wifi2
    • Address: 172.23.0.6/16

I would like to create a virtual wifi network using wifi1 as a master that has a VLAN ID of 2, and a dhcp server for the 172.24.0.0/24 network.

I think my blocker is what interface to attach the vlan to, what interface to attach the DHCP server to, and what addresses need to be assigned to what interface.

I got to the point where I could ping from the vlan on the AP to the vlan on the router by following this guide, but I couldn't get a client to pull a dhcp address regardless of the device hosting the server. I also couldn't get it to see the 172.23.0.0/16 network (eventually it will only be able to talk to Home Assistant), but I think I'm lacking the right firewall rules to do the forwarding.