Roth Pond Regatta

Being a runner over 40 has presented new areas of interest (and concern) for me on the road and more importantly in my training and recovery off the road.  I love to run and it’s great to see research being done on older runners…the Yale study that shows that older marathon runners (women in particular) are improving their running times more than younger runners.

I would like to share some insights and tips that I have learned along the way.  Many of these women’s running tips can apply

to all runners, but they definitely take on a new perspective as the years go on and we get older, wiser, and perhaps, faster…  (due to format restrictions, many links have been removed, to see full text with links, go to aboldpace.com)

Training Tips:

1. Adding Miles: SLOWLY! Use the 10% rule.   Add no more than 10% increase of the mileage each week. Here’s more detailed explanation and chart from FitSugar.

2. Warmup: As we get older, the body needs time to get going and giving it t

hat time will help avoid injuries.  See “The Perfect Warmup” from Runner’s World.

3.Cross-Training:  Is a must for any runner, but as you age the relationship between cross-training and running becomes even more important.  For a different, low impact, cross-training option, see our recent post on Aqua Running (or Pool Running).  Core exercises have become another essential, here’s some good ones from Runners World.  Running Planet has done a nice job w/ laying out “The 8 rules of S

trength Training”.   We have some good videos on our Resources page.

5.Stretching/Yoga: Another must for the aging runner (and this has certainly been debated by many).  Dara Torres proved this in her Olympic effort that stunned us all.  She adhered to a strict resistance stretching regime (see previous post – “Doing the Home Stretch with Dara Torres”).  I am not a huge fan of yoga, but here’s a good article by Runners World about a runner w/ a ITB injury who didn’t like yoga at the beginning, then became a convert.  My always injury free LDF (”Long Distance Friend”) swears by power yoga!

6.Rest: This has become one of the most important parts of my training. If I don’t get enough rest, my body begins to break down.  Listen (very closely) to your body.

7.Massage: Another Dara Torres staple and one of my personal favorites.  It does not matter if you have a fabulous husband like I do or get from a pro, it works to relieve the stress of training and tired muscles.  You can even do it yourself w/ some videos by Rich Poley who wrote “Self Massage for Athletes”.

8.Set a Goal: Having a goal or a race to strive for makes the training have a purpose and keep me focused.

9.Training Programs: A little planning goes a long way.  If possible, try to plan your training to run more often on softer surfaces like trails, dirt roads, grassy parks, or even the track.  A few good programs are on our resource page.  There are many good ones out there–find one that suits you.

10.The Track:  Most marathon training programs will include track work as it helps develop the fast twitch muscles to build speed and lung power during a race…getting older does not mean getting less competitive:) If I am training for a marathon, it really makes a difference for me especially in the later miles of the race.  Good article from Runner’s World called “Running in Circles”.

11.Injury/Recovery: This one is hard for me as I have had many… at 46, I still like to run fast.   There are several common injuries to running and I think I have had them all.  See “Coming back from an injury” posts.  I have learned to recognize my body’s warning signs and back off.  Many of these tips (see Rest, Diet, Stretching/Yoga, Massage, Weight/BMI, Orthotics, and more) are meant to help avoid injuries or help w/ recovery.

12.Running with Music: Running with music can help motivation and provide a needed distraction.  I have also learned about the importance of  BPM (beats per minute) and ensuring that if you are listening to a song, be sure it is not too slow and unconsciously slowing your pace.  Find 70’s, 80’s, and 90’s music along w/ best bands of today and learn more about BPMs in this post:  “Best Running Music Ever”

13.Weight/BMI: It seems that fast marathoners have a low Body Mass Index (BMI). Marathon Guide has a quick tool to calculate your BMI.  Knowing yours can help to find the “right” BMI for your best running perfo

Basketball shooting is one of the main fundamentals of the game and is primarily the way to score points. Along with dribbling, shooting is one of the first skills we often learn. But not a huge number of people learn it correctly from the start. Whether you’re a good shooter or a terrible one here’s the right way to learn it.

First off we need to talk about the most important aspects to have while shooting a jump shot or a free throw. When I was growing up I remembered a pneumonic device

to use: B-E-E-F which stands for Balance, Elbow, Eyes, and Follow Through. This is how all of these fit into play.

B- Balance yourself by keeping your feet shoulder width apart and your knees bent with your body facing towards the net.

E- Your elbow needs to be underneath the ball so that it creates a near or a full 90 degrees angle.

E- Focus your eyes at the rim so that you have a target to shoot at. Measure mentally the distance you need to shoot in order to give yourself a sense of how

much power to put into it.

F- Follow through your shot (meaning don’t stop in spontaneous) when you flick your wrist. This should create backspin which means more control and a greater chance of bouncing in if it hits the rim.

Remember to incorporate those aspects in your basketball shooting. Now it’s time to learn how to shoot a free throw or a jump shot. They’re practically the same shot except one small step, as you’ll see in a moment.

How to Shoot

1. Get into the triple threa

t position (knees bent, feet shoulder width apart and body facing towards the net).

2. In one motion bring your arm near your forehead so that your strong hand is underneath the ball (with your index finger aligned to the center) and your other hand on the side. By now your elbow should be about at a right angle.

3. You should start straightening out your knees so that you’re body is rising. Once you get on your tippy toes push off floor and jump (so that you’re in the air). Avoid jumping when shooting a free throw. Just follow the rest of the steps on your tippy toes.

4. Now you should allow your weak hand (the one on the side) to leave the ball just before flicking your wrist (to avoid it from interfering). When you do flick your wrist, make sure you should have enough power and the ball has backspin on it. Remember to follow through.

5. During a game what most players do wrong is sit and watch their shot, instead of going to rebound it. So don’t develop any bad habits and get your rebound even if it’s going in.

As you’ll see most professional players have the same basketball shooting form because it’s the most effective way to shoot a ball, so keep practicing this form even if takes some time to get used to.

Learn More on Basketball Shots Here

Learn More on How to Shoot a Basketball Here

Apart from an aerial view, the best vantage point for viewing the encircling reef of Bora Bora is from the top of the twin peaks. Her captain and WK set off up the long track next morning, whilst sibling crew, using the excuse that our two men need some male bonding, prefers to go shopping in the village. Trekking upward is hot work, even though the trail is bountifully shaded with palms and other trees, so that the sweat has begun oozing within a short distance up the climb. Two thirds of the w

ay up, the track opens out into a gorgeous shady glade with a Tahitian house set on the far side. Our two heroes momentarily think they have taken a wrong turning and are entering some private garden. Not a sign anywhere indicating this is private property, so they stride toward the shaded verandah in the hope that there may be a cool drink on offer from inside. Passing an open door of what looks to be some kind of a studio, they peer in and spy a lady wrapped in her pareu, working over a table

spread with fine and brightly coloured cloths.

On becoming aware of someone in the doorway, she glances up, flashes a brilliant smile and invites them in most naturally, as if this is a commonplace occurrence and she has been expecting them. She straightens, turns toward them and walks with a natural grace over to a sideboard and pours two large glasses of what looks like water with lime. Turning once more, she glides over the matting of the hard earthen floor, placing each foot straight and

directly in front of the other as she walks, like any well bred woman would. Smiling all the while, she arrives and hands the glasses to our adventurers with a ‘thank you’ and ‘welcome’. In their state of readiness she appears as a vision would, surrounded by some kind of halo, her skin glowing with a honeylicious epidermal effulgence. Gratefully accepted the drinks are gulped down, the lime cutting the water delightfully, immediately satiating their thirst.

Ever watching them, eyes sparkling with amusement, she politely waits till they have taken their fill and asks, ‘was it a hot trek up the hill this morning?’ hiding her irony beneath that engaging smile. In the presence of such stately beauty, our two gallants mumble their thanks and begin to collect themselves. They ask if they are on the right path to the top and she satisfies their concern that indeed they are, and that her house happens to sit on the path. Appeased, and having noticed much framed Batik art hanging on the fronded walls, they set about asking her about her art.

‘I’ll show you’ she says.

Bending over the table, her tresses falling sensuously about her face and bare shoulders, hands fluttering delicately, she demonstrates how she paints the wax onto her fabrics. There are many pots of dyes strewn about, and having applied the wax, the fabric is dipped into the next colour of dye she wants. Watching several stages of this complex waxing and dyeing process, she then moves to another table where she has a finished work ready for de waxing. Placing the absorbing paper on the fabric, she takes her hot iron over it and melts the waxes. As each layer melts into the paper another colour is exposed until, peeling off the last sheet, the final image is revealed. The finished image is complex and quite beautiful and many such examples grace her studio. This particular piece is a brightly coloured pareu which will hang on the rack along with all the others – all items are for sale.

Batik art is like painting in reverse in that the artist has to visualise the completed picture beforehand and then go about applying the wax to the areas that are to remain the same colour and not affected by the next dye colour. So, there can be no mistakes with this art form, as there is no way back, once made they cannot be corrected. Watching her at work for half an hour – no more visitors during this time – gives out two a much greater understanding oof this art form and they are very impressed. She comments with a wry grin that she receives most visitors early morning or late afternoon when it is cooler. Expressing much admiration for her work and thanking her they take their leave, promising to call in again on their way down to select a suitable piece. A languid wave from her doorway sees them off on the next stage.

Extract from my ebook ‘Voyage of the Little Ship ‘Tere Moana’ downloadable form my sailboat2adventure website for sailors.

 

 

        

Shoes used by sportsperson for playing various sports are often referred as tennis shoes. A pair of athletic shoes is widely called tennis shoes and has a lot of relevance for any good player. Any outdoor game, be it tennis or other strenuous game involves a lot of preparation. A great amount of practice and long hours in the court is spent in order to excel in the game.

Need and importance of good quality tennis shoes:

As the stability of a player largely depends upon the stability of his

feet, it is important that he wears a quality tennis shoe in order to keep his feet stable and firmly grounded. Feet of a tennis player are instrumental while serving the ball and also while chasing the ball around the court. The feet also help in supporting the upper part of your body while making various shots in tennis.

A good pair of tennis shoes can provide power and force to the player to carry out an action. At the same time a defective pair of shoes can harm the feet and bring discom

fort to the player. Therefore in order to provide much needed support to the feet in order to sustain the stress and enable him to play world class tennis, it is important that he wears quality tennis shoes. So, a lot of research and window shopping must be done. Check the following buying tips:

Cushioned soles – To absorb the stress of the player, the tennis shoes need to have properly cushioned soles. The soles of the shoes must also be able to adapt well to any surface of the ground and sh

ould be able to take the impact of all the running around in the court that is done by the player. Apart from protecting the feet of the player, they should also be able to provide the much needed flexibility to the player.

Fit properly – A good pair of tennis shoes must also fit properly on the feet of the player. If the shoes are not of perfect size they may not be comfortable while running around. While wearing the shoes, the player must feel at ease and must be able to concentrate on the game instead of worrying about the blisters on his feet.

Reputed brand tennis shoes – It is always advisable to buy tennis shoes from reputed brands only. Going for a lesser known brand may make you regret afterwards as the shoes may not be as comfortable to wear and the quality may not be that good. A well known brand may cost you higher but it will be highly durable thus giving you the value for money spent. A cheaper pair of shoes may also ruin and damage your feet and will also wear out fast thus resulting in the waste of money spent on them.

To sum up, we can say that knowing the hardships a player has to withstand, his feet needs to be pampered. In order to do so, it is necessary that he wears a nice and comfortable pair of shoes. It is important that his feet do not receive any form of injury as an injury can ruin his career. Good research should be done before buying tennis shoes and should check properly before selecting the right pair of shoes for you. A perfect pair of tennis shoes can be instrumental in taking you to newer heights in your game.

All great coaches, even those just coaching young players, had to start from scratch. So you don’t have to worry if you want to become a softball coach. After all, it’s not like breathing that’s something you’re born with.

While it will take a lifetime of learning to hone your softball coaching skills, I have a few tips for you to get you started. Ready? The read on and learn more.

›› Get your safety certification first. Depending where you live, you might be required by

local laws to get a safety certification on coaching first if you want to coach a children’s softball team. It usually only lasts 4 hours so there’s no reason why you shouldn’t take it, aside from the fact that you might be required to be certified first.

›› Keep the balance within your team. Many things in life are about balance, and softball isn’t an exception. Try to keep a balance in everything you do as a softball coach. Here are a few: give your players enough time t

o practice and rest; keep things fun as much as possible usually during training but also be serious on other aspects of the game especially during game time; if you have a child playing in your team, strike a balance between the attention you give to him/her and your other players.

›› Your team’s safety should be your concern. Softball isn’t just about winning games. You should also take into consideration the safety of your players. Accidents could happen during the game, so

you better prepare for it. Have ice ready, first aid kit and other adults to assist you when something wrong happens.

›› Start practice sessions with warm-ups and stretches. Some players, even coaches, would prefer to get right into business and practice. But you should never ever skip warm-ups and stretches before beginning practice sessions or games. Doing these does several things for you: it helps their muscles relax which in turn helps them perform better and it also prevents injuries due to pulled muscles and the like.

›› Keep things simple. Simple concepts can be easily understood by your players, especially the younger ones. So try to simplify concepts when you’re delivering it to them for the first time. Another effective way of letting your players remember important concepts is by integrating them to your practice sessions. Most players enjoy practice sessions which makes it even easier for them to remember everything that you’re telling them.

›› Know your team’s strength and weaknesses. It’s simple. Develop your team’s weaknesses until it becomes its strength. And your strength? Bank on it and exploit your opponent’s weaknesses with it.
While I may not be able to tell you everything you need to know about coaching in this short article, I’m pretty sure these tips would be enough to get you started.

Oh, and if you’re nervous about your first softball coaching gig, don’t worry. It will eventually pass. You’ll start enjoying coaching soon enough, believe me. I’ve been doing it for 2 decades now and I don’t see myself slowing down anytime soon.

Now that the 2009/2010 Premiership season has finally begun it seems that this could be the season that sees some major changes in how it finishes.

Getting into the top four is not a case of a team catching them but moreso of a team that is usually in the top four struggling throughout the season. A top team that has a very poor season always makes the space for another team. After just 2 or three games, the early indications show that Tottenham Hotspur could be the ones that may sneak in but

you have to say that Manchester City and Aston Villa could also have a big say in the matter.

Even after Evertons apalling start, which is not rare, you still feel that David Moyes can get things up and running to go for that fifth spot. After the Champions league draw on Thursday and with Aston Villa crashing out to Rapid Vienna you could say that certain team aspirations may slightly dip away from Europe this season as teams strive to get that elusive Premiership crown. Chelsea seem to want

the Premiership more than anything as this means the most to all teams, being Champions of your own country is a title that will always be more important than anything else, even if the Champions League seems to elude them.

The bottom three will be another tense drama and one would expect it to go down to the wire again with perhaps one team falling a little earlier than that. Teams that have just been promoted will be high on adrenaline and whilst others such as Wigan and Hull will look to av

oid the drop, will struggle and may have to rely on a lot of luck to stay up this season.

The best online bookmakers are currently placing Chelsea as favourites for the Premiership but as it is so early on one would be wise to wait a little longer before placng some well earned cash on their premiership pick of the season. It is also a surprise that certain countries such as Spain still remain favourites when it comes to World Cup odds as this is something that should be looked into at the end of the season as injuries and possible success of certain european teams will play a huge part in who will win the World Cup next year.

Merlin Entertainment Group, based out of the United Kingdom, announced that it intends to build a $15 million, 26,000 square foot aquarium next to the Sports Authority at Arizona Mills in Tempe Arizona.  Merlin Entertainment is the owner and operator of Lego Land in San Diego.  “This will be Merlin’s 30th Sea Life Aquarium”, said spokeswoman Julie Estrada.

This will be the second aquarium to open in the Valley of the Sun over the last year.  The World Wild Life Zoo opened its three bui

lding aquarium in Litchfield Park (adjacent to the zoo) and plans to open a fourth building. Visitors to Phoenix’s west side can visit the Aquarium and see species from local lakes to far off Southeast Asia.  The World Wild Life Zoo Aquarium also features a shark tank and an interactive stingray tank.

Aquariums offer a great chance for Scuba divers to extend their learning and experience with both salt water and fresh water sea life without having to travel to remote places.  In many cases,

even active divers, cannot see all the various species available at a local aquarium in their natural environment.  Additionally, most aquariums offer programs specific to Scuba divers and involve them in the care and maintenance of the aquarium facility.

The Tempe City Council has approved the new aquarium.  Discussions with Arizona Mills management is still ongoing.  No planned opening date has been announced at this time. 

For more information about the author and where he teaches, p

lease go to the Academy of Scuba.

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We are yet to see some powerful teams from Big 12 North because so far it seems like forever since the teams of the South have dominated the Big 12. There is no hope of that changing anytime soon however because the gap in the potential of the two division is only increasing if anything. So just like all the recent years, the great teams for the Big 12 are all part of Big 12 South.

With teams like Texas, Oklahoma, Oklahoma State and Texas Tech ? it seems like the south is the place to b

e in college football this year. It is definitely the best division there is right now.

That also means that the winner of the South title is going to win the Big 12 championship title without a doubt. What happens in South is what we actually have to see, as usual. So let’s take a look at the power packed south teams that have been placed on the top 3 list for the Big 12.

Texas Longhorns ? They are amongst the favorite picks for many an expert and analyst this season. But som

e of them also place them slightly behind their rival Oklahoma. However, there are still those who believe that they still have a better chance of winning the Big 12 that all the others. Their quarterback Colt McCoy is quite capable of matching Oklahoma’s Sam Bradford. With McCoy being supported by his buddy and wideout Jordan Shipley, the ‘Horns may have a good chance of winning this time round. The entire Offensive line up is back as well. Once coach Mack Brown finds a suitable tailback to s

tabilize the ever turbulent backfield, the ‘Horns will prove to be an unstoppable force in their current line up.

Oklahoma Sooners ? Their Heisman winning quarterback Sam Bradford is making a return this season and it is quite certain that he is looking for payback. The Sooners had a great season last year only to be stopped at the end by Florida during the BCS championship. Before that they were making it look easy but then Florida completely routed them during BCS, proving again that the Sooners lack in the defense section. Bradford is banking on the fact that tight end Jermain Gresham is returning. Gresham is fully ready for the NFL, making him a powerful player in the team. The tailback DeMarco Murray is also another one to watch out for.

Oklahoma State Cowboys ? They are a great team for the ACC or the Big East even and will route the field completely to make it to the BCS bowl. However, they are up against the ‘Horns and the Sooners in the Big 12 and that is what stops them every year. They may still breakout this season with their great offense trio made up of wideout Dez Bryant, tailback Kendall Hunter and quarterback Zac Robinson. Robinson makes for an experienced leader and together the Cowboys have a fighting chance of winning it or at least making it to the finals.

Sometimes you come across a shot during a game of golf where you really want to stop the ball and bring it back toward the cup. Perhaps there is a bunker ahead of the hole or a steep bank. Adding spin to your wedge shots will help you avoid these deadly traps and give you more confidence to attack those difficult pin positions. Read on to find out the simple steps you can take to create a great spin shot.

Creating spin is very much to do with utilizing the grooves on the clubface. The ball nee

ds to scrunch into these grooves and then pop out – if you’ve ever wondered what the grooves are for now you know. If there was a smooth face there is little chance that you could create any more spin than would naturally occur from your angle of attack. To ensure you get full use of this feature on your golf clubs and particularly the wedge make sure that the club face is clean before you go out and play. Any debris left over from previous rounds will dampen the groove effect. You can purchase

special brushes from your pro shop.

The golf ball you use can have a significant effect on the amount of spin you can produce. Again, we are looking at the science of it all here. For the ball to compress into the clubface and make use of those grooves it needs to be slightly softer. There are many types of golf ball on the market and you generally have a straight choice between hard and soft. Hard allows more distance and soft gives you greater control. For the pros a softer ball is preferab

le because they know they can blast the ball far anyway. In any case an old worn out ball or one of poor quality will severely reduce your chances of creating spin. Look for a good ball and if in doubt ask in your pro shop for good quality softer balls. But beware – if you naturally have a very quick swing then you may end up spinning the ball too much if you opt for softer balls.

The actual swing requires a steeper approach and hitting the ball before you hit the ground. It is at this moment on impact where you are really scrunchng the ball into the clubface and ground ready for it to pop out as you swing through. Have a slightly open stance and set up with your hands ahead of the ball. The ball should be no further than the middle of your stance and moving it back may be even more beneficial as you want to be coming in at a steeper angle than usual. Ensure that your weight is over your front foot and your upper body is leanng slightly toward the target.

If you don’t have a very quick swing try and up your normal tempo. Don’t force the issue as you could end up topping the ball but a quicker spin will really increase the rotation of the ball in the air. It is this level of rotation that will determine how much the ball sticks when it finally hits the surface of the green and if there will be any movement backwards.

As you swing through the ball bring the whole of your body round – this technique is not all arms. This exaggerated effect helps increase the swing speed into the ball which is what you want.

Finally, observe how the greens are. The fact is that if the greens are very soft then you will not get too much spin on the ball. A more forgiving surface will just suck up all of the momentum. Much harder surfaces will not do this and you will have a greater probability of moving the golf ball once it gets to the green.

Spinning the ball is not as mystical as it may seem. It has a bit to do with equipment and maintenance, a bit to do with conditions and a bit more to do with your set up to the ball. Keep it simple and you will see the rewards when a pin is tucked in a tight corner and you really want to attack it.

The summer of 2009 has been one to remember for cricket spread betting fans and regardless of whether spread punters got with England at the start of the Ashes or not, the scenes of celebration at the Oval were joyous. The series was constantly swinging to and fro throughout the summer – a feeling most spread bettors can relate to – and those who had sold Australia on the series win index would have been sinking beers ‘Flintoff 2005-style’ on Sunday night.

The first Test at Cardiff see

ms a long time ago, but that very much set the tone for the series and it was the spread buyers of runs who drew first blood in the opening Test; well at least the first innings of the first Test. Sporting Index set England’s first innings runs spread at 358-373 and although Pietersen top-scored on just 69 runs (no jokes about Liberty X please), a spirited middle order display saw buyers make a 62-point profit with a final total of 435.

However, those punters who thought the Aussies were goi

ng to lie-down were cruelly mistaken and anyone who bought Ponting, Katich, North or Haddin runs on the spreads were looking at a very healthy profit – never mind those who had bought the innings runs at 390. The final total of 674 resulted in a huge profit of 284 times the initial stake. It all got very boring then – only joking, Panesar and Anderson’s historic last man stand meant English spread bettors felt their team had won rather than drawn.

Next stop – the home of cricket – an

d anyone supporting Australia on the spreads would have been quite within their rights to be brimming with confidence. England hadn’t beaten the Baggy Greens here since 1934 and although Strauss and Cook put on an excellent 196 for the first wicket, the typical collapse was just around the corner. Ravi Bopara’s 18 meant he had scored just 54 runs from his first three innings and those spread bettors who had sold his series runs at 350 were cheering every bit as loudly as the Aussie fans when he was sent packing.

Although England’s total of 425 produced a 20-point profit for first innings run buyers at 405, it could have been so much better and with the Aussies so strong at Lord’s, was another monster total on the cards? Jimmy Anderson had other ideas. After dismissing Hughes for just 4, he also took the crucial wicket of captain Ricky Ponting for 2 (even though he wasn’t actually out). Spread punters who had bravely sold Ponting runs following his century in the previous Test may have been encouraged to do so by his poor average of 17.25 at Lord’s in Tests against England. The rest is history and following a decent second innings display from England, Andrew Flintoff’s inspired spell set up a 115-run victory and everything was looking rosy in the garden of England’s patriotic spread bettors.

Birmingham in general makes a habit of bringing people back down to earth and so it proved. Mother Nature decided to ruin the party, but there was still some joy for Australia first innings runs sellers after they registered just 263. The Sporting Index traders had quoted them at 390-410, but the combination of raw Onions and Anderson was too much for the men in green. England performed better with the bat and those who were still keen to keep Strauss on side after his Lord’s heroics were paid off when he notched another 69. He had already amassed 240 runs before the start of the third Test, so any spread bettor who had bought his series runs at 390 was looking potentially at a decent return.

It’s unfair to say that the rest of the Test turned into a bit of a damp squib, but the Aussies were disciplined when they had to be and decent scores from Watson, Hussey, North and Clarke left supporters of the Aussies on the spreads knowing they only needed to win at Headingley to be in with a serious shout of retaining the urn.

The signs weren’t great for England before the fourth Test with the news that Flintoff would miss out and Australia’s win index spread was continually increased in the days leading up to the Test. Unfortunately for those spread punters who didn’t want to see an Aussie revival, the money proved to be right and England suffered one of their worst Ashes innings totals, a paltry 102. Spread sellers at 355 certainly weren’t crying into their lunches though. That set the tone for the three days and Marcus North’s second century of the series meant England had to make 344 just to make the Aussies bat again. That d