SteveOH

At this time, I have decided not to pursue the certification.  The reason is simply because of time and because, after weighing the options, I believe putting my 100% time and effort into my doctorate will result in a higher ROI (Return On Investment) in the long run.

Today I did 23 minutes of cardio on the elliptical machine to warm up.  Then I did a single interval of 500m, then some weights.  My exact workout and notes are below.

Cardio:  23 min @ 6 intensity, Alpine Program
Rowing: 500m: 2:01.1
Weights: Clean and Jerk, deadlifts, bicep curls, tricep extensions, weighted crunches (abs), chest press.

Thoughts:

My 500m time improved.  I give credit to this for the through warm up (the cardio) and the fact that I only did a single interval.  My previous attempts were 2000m in one shot, with my final time being affected drastically because of breaks.  So what I intend on doing is using the 500m interval workout, increasing the intervals and decreasing the rest time.  Since I only did 1 interval today, there technically wasn’t any rest time between intervals.

The weight training was more of a circuit training, using light weights and high reps.  I did this because 1) I hadn’t been to the gym in about a week or 2, and 2) because I want to train my fast twitch muscle fibers more, to increase my muscular endurance.  I have power, but I lack endurance, so I believe the weight training and using the interval training (rowing) will help me decrease my 500m times, and ultimately my 2000m times.

While I won’t declare my age or year of birth for the entire world to see (for obvious security reasons), I have recently celebrated a birthday. Birthdays, to me, are just another day in terms of events. But, each birthday signifies the end of an entire year of life, and the beginning of a new one. At this point in my life, being a full time employee and a full time student, as well as a full time volunteer and a part time business owner, I find it extremely difficult to find a balance. I guess it’s the way of the libra to yearn for balance, but man is it hard!

Anyway, I guess the reason for my writing this post is so that I can put my goals for the next year of life, which I believe to be more important than the calendar year.

Goals:

I will post my detailed goals in the days to come.More to come…

So I’m as ambitious as they come, both mentally, physically and financially.  I want more and more and hate stopping before I achieve the highest achievable… only then can I feel accomplished.  Well, as I’m complaining to my girlfriend, she said something great to me, which is the reason I love her dearly… she said “Think about all the beautiful things you have and be happy”.

That’s great!  So simple, yet so meaningful.  Be grateful for what you have, and don’t take anything for granted… because in an instant it can all disappear.  What you have, the little that you may think you have, is the ultimate goal, feels unreachable and unattainable to someone else, somewhere out there.

Great site: http://home.hia.no/~stephens/rowing.htm

Attached is a page from the website regarding training. I will, as soon as I have a moment, write up a plan of action for training. My personal training. It will include current state of fitness, some measures, etc. Then I’ll elaborate on course of action, measures, etc. I hope that others will be able to use what I will do as a framework for their own development, both physically and in the sport.

Rowing Technique- The Mike Spracklen Philosophy

I have fallen in love with rowing (crew). I’ve long had issues with my legs and joints, so I’ve always been weary of lower body exercises (although I do use the elliptical machine religiously at the gym). Well, this weekend I decided to try that darn rowing machine that I always walk past and rarely see anyone on. I did, and it was fantastic! I found a sport that I like (being a techie, sports are a waste of time, no? hehe). Since I have a well developed upper body (muscle wise) and fair leg strength, it went well in my opinion.

My stats for my very first run in life are below:

3:03 / 500m
11:11.0 / 2000m

These numbers aren’t anything to brag about (the online community shows that ~1:30 is a good time for 500m, I have something to train and aspire to.

So I have a new personal fitness goal, to make it down to 1.30 / 500m, which would bring my 2000m time to ~6:00.

Just thought I’d share my excitement! Any tips and technique stuff I find I’ll be posting.

So registered users on one of my Joomla controlled sites simply could not log in if they were using Internet Explorer (6 or 7).  Firefox and Opera work like a charm (of course :-p), but logging in using IE would just result in them being thrown back to the main page, with the error “Unauthorized to see this content”.  So this is what I did to fix it on my site.  I have a shared hosting account on a FreeBSD Unix Server hosting it’s own mySQL database.

I changed the configuration.php as follows:

$mosConfig_live_site = ‘http://www.mydomain.com/joomla’; 

to:

$mosConfig_live_site = ‘http://mydomain.com/joomla’; 

And then I changed the htaccess file (htaccess.txt in the root of the joomla installation) by adding the following lines:

Options +FollowSymlinks
RewriteEngine on
rewritecond %{http_host} http://www.mydomain.com/$1 [nc]
rewriterule ^(.*)$ http://mydomain.com [r=301,nc]

Now this alteration may not be 100% correct, but it’s what I got after searching the net for awhile.

Now all requests coming to the server with www in front are changed to the domain name without
it and internet explorer is working lovely.  I’m not sure if it’ll work the other way around, but I wouldn’t think so. Additionally, this of course only works on Linux/Unix systems running Apache with the modwrite option on, and wouldn’t work on a Windows server (I think, don’t quote me though).

Good luck.

The following is a forum posting on ubuntuforum.com (here) which helped me out a lot.
I had nothing to do with writing it and have not checked it for correctness.  I have followed
the instructions and it worked for me, so I thought I’d share.  Thanks jouka!

*****

Guide: Opera 9.20 + Flash working in Feisty!

Hi, I like Opera a bit more than firefox (better mouse gestures IMO and takes a bit less memory when being open for a while with a lots of tabs opened) and thought that I could try to write clear instructions how I struggled to get Opera + flash (yeah to get those youtubes rolling) working in 64bit Feisty. It might be that some of these steps are not required but hey, so is not a marriage but still ppl do it. Wonder why.. Feisty is out! Enough of bs, so here we go:

1. Download Opera 9.20 static from http://www.opera.com/download/get.pl…++++&x=66&y=23 and do

sudo dpkg –force-architecture -i opera-static_9.20-20070409.1-qt_en_i386.deb

2. Then download http://packages.ubuntu.com/cgi-bin/d…i386&type=main and do

sudo dpkg -i –force-architecture lesstif2_0.93.94-11.4ubuntu3_i386.deb

3. Then Download http://www.opera.com/download/linux/….30-5_i386.deb and do

sudo dpkg -i –force-all openmotif_2.1.30-5_i386.deb

4. Get Flash 9 from http://fpdownload.macromedia.com/get…9_linux.tar.gz
extract it somewhere.. like aint no place like $home so there u go. Then go there and do

cd install_flash_player_9_linux/
sudo cp libflashplayer.so /usr/lib/opera/plugins
sudo cp flashplayer.xpt /usr/lib/opera/plugins

5. Some of these following packages are, and some are not required but what the hell, install them all.  So do

sudo aptitude install ia32-libs ia32-libs-sdl ia32-sun-java5-bin ia32-libs-gtk flashplugin-nonfree sun-java6-plugin sun-java6-jre

6. Get qt3 libs from: http://mirrors.kernel.org/ubuntu/poo…untu5_i386.deb and do

sudo dpkg -i –force-architecture libqt3-mt_3.3.8really3.3.7-0ubuntu5_i386.deb

Now launch your awesome browser and go check out some por… news and stuff!

Windows2000-KB931836-x86-ENU.exe

Just in case anyone needs it.  This can be run in an AD logon script on boot up, does not require a reboot or anything.

 I had to use this patch (thankfully I found it on the net, otherwise Microsoft was charging $400 for it) on the environment at work with about 80 Windows 2000 and Windows 2000 Server machines.

As default Ubuntu has no password set for the root user. To gain root access you have to type in your own user password. This is the password you set for the first user while installing Ubuntu.

To manually set a password for the root user, type in the following in the shell:

sudo passwd

After that you are asked to type in the new root password twice.

Then you’re good to go!