Sunday, December 11, 2011
Cisco Voice Overview Part 1
Very informative video.
Cisco Voice 101, SRST, Phones, Call Control, Unity. This video is intender for someone who has little familiarity with Cisco Unified Communications
Monday, October 24, 2011
Ethical Hacking - Anonymous takes down darknet child porn site on Tor network
Pedophiles connecting to a concealed child pornography site got an unwelcome surprise last week, courtesy of the hacktivist group Anonymous. Lolita City, a child pornography site run on over a concealed “darknet,” has been taken down by Anonymous members, and account details of 1,589 users from the site’s database were posted as evidence.
The takedown is part of Anonymous’ Operation Darknet, an anti-child-pornography effort aimed at thwarting child pornographers operating on on the Tor network. Anonymous’ attack was focused on a hosting service called Freedom Hosting, which the group claims was the largest host of child pornography on Tor’s anonymized network. “By taking down Freedom Hosting, we are eliminating 40+ child pornography websites,” Anonymous claimed in its statement. “Among these is Lolita City, one of the largest child pornography websites to date, containing more than 100GB of child pornography.”
Based on a secure networking technology originally developed by the US Navy, Tor routes traffic through a collection of volunteer servers scattered across the Internet, making monitoring of what is being viewed or where communications are coming from difficult. The Tor network also hosts a private “dark” top-level domain, .onion (which is not an official TLD), via its Hidden Service Protocol; these sites are visible only to Tor users or those using a Tor gateway such as tor2web.org.
Because of its anonymity, Tor is widely used by individuals and groups seeking to communicate without being surveilled by authorities, employers, or eavesdroppers watching packets on public WiFi networks, as well as those wishing to visit websites anonymously without having their IP address recorded. According to the Tor Project’s own metrics, the service has recently been averaging over 400,000 users per day.
The Tor network was heavily used in Egypt earlier this year by dissidents to get around the Mubarak regime’s Internet shut-down, and is used by bloggers in Syria to communicate with the outside world. The network is also used by some who want to publish other sorts of material and conceal themselves from prying eyes, including pirated movie and software torrent publishers (which has made some Tor server providers the target of DMCA takedown notices). It's also attracted child pornographers and the pedophiles who are their customers.
However, as revealed last December, the anonymity offered by Tor isn’t foolproof. While the IP addresses of sites on the Tor network are concealed, they have a digital fingerprint that can be used to identify services hosted from a single location, and track visits to that site. And while it blocks some services that are typically used for denial of service attacks and other hacks within the Tor networks, such as UDP, .onion sites remain just as vulnerable to hacking as sites on the open Internet.
The Anonymous operation against Lolita City began on October 14, when members discovered links to child pornography on a .onion site called The Hidden Wiki. According to the group’s statement, Anonymous members removed the links, but they were reposted by a site administrator. Anonymous then moved to shut down the site with a denial of service attack. Additionally, the hackers matched the digital fingerprints of links on the site to Freedom Hosting. After sending a message demanding that the hosting service remove the content, Anonymous’ hackers were able to exploit the PHP site with a SQL injection attack and extract the user database before launching a denial of service attack. “The server was using hardened PHP with escaping,” Anonymous said in its statement. “We were able to bypass it with with UTF-16 ASCII encoding.”
Wednesday, September 14, 2011
How to Train for Your First Half Marathon | Active.com
How to Train for Your First Half Marathon | Active.com
If you’re reading this article, you probably want to become a half marathoner (or you’re leaning into the idea). And if that is the case, you are in the right place. Successfully finishing a half marathon begins a plan to reach the start line safely and ready to rumble.
Start your engines. You’ve pulled the trigger and decided to try your hand in the half marathon world. Congrats! The next step is to register for an event to build in a little accountability. Give yourself plenty of time to train for the half (12 to 14 weeks). Having a long runway will give you time for illness, vacations and life detours that can happen along the way. It will also allow your body and mind time to adapt to the continual progression in mileage. If you don’t currently have a consistent base of mileage (3 to 4 miles, three to four times per week), that is OK. It simply means your runway is a little longer (six months). You can do it in less, but you won’t have as much fun along the way and the risks of injuries dramatically increase.
Pick an event, any event. I ran my first half marathon in my county because I could train on the course and I wanted the home court advantage. When you pick the race, it serves as your carrot for the season, so it is in your best interest to find one that inspires. Do you want to run through wine country or in your hometown? Do you want to toe the line with thousands or a few hundred? Since this is your first, it is also wise to find events that support your pace (run, run-walk or walk) and those that offer courses similar to your terrain. There are enough nerves in tackling your first event, let alone having to worry about short cut-off times or super challenging terrain. Keep it simple.
Find a training plan that suits your needs. The body adapts and improves at an efficient rate if you make small changes along the way. The key to going longer, stronger and tapping into your inner endurance athlete is to have the wisdom to start from where you are rather than where you want to be.
The first week of the training plan should closely match that of your current training plan (or slightly more, maybe 10 percent). If you jump into a program that requires a large jump in mileage, frequency or intensity, you will be on a fast track to burn out, aches and pains and possibly drop out. Think of this like education. Take it one grade at a time. Your body will pay you back in dividends by recovering from the workouts so you can progress along the way. Less is more when you’re first getting started. Hold back the reigns of excitement and take it one step at a time.
Make it social. Research suggests training in groups not only inspires better performance, but the ability to run longer more easily. This is especially important for the weekly long training runs. The miles fly by as you talk about the movie you saw, work, the kids or solving world peace. There are a lot of fantastic training groups at local running stores, charity groups and gyms. Or it can be as simple as you and your best friend.
Practice patience, grasshopper. Rome wasn’t built in a day and you won’t turn into a half marathoner over night. Expect to roll through good and not-so-good training days. At the end of the season, it all comes down to the consistency overall, not the handful of workouts that felt so hard you wanted to cry.
Listen to your body and go with the flow of your life. Our body has an excellent communication system that would kick Twitter’s butt. Listen as you train for aches and pains that don’t subside in a day or two. In most cases, the pain will subside with a little tender, loving care. If the aches stick around longer, its time to dial down the program for a few days and cross-train with activities that don’t aggravate the aches and rest. A few days of active or complete rest can be the answer to most training aches. It all starts with listening…
Use your gears. The greatest difference between running for fitness and for a long distance event is that the former is horizontal and the latter continually builds throughout the season. The progression requires training at the scheduled effort level (intensity) to allow efficient recovery. If you run the long run too hard, it delays the recovery process and can have an effect on the performance of your next workout. The number one mistake I see most newbie half marathoners make is in running all the workouts at the same pace (their normal running pace). Find your gears (effort levels – easy, moderate, hard) and practice discipline as you train. You’ll know you’re on target if you are able to run longer or faster and you’ll know if you’re pushing too hard if those times and paces decline.
Thursday, August 11, 2011
25 Lessons I Wish I Had Learned WAY Sooner
- 1 out of 4 people that you meet won’t like you. That’s really OK.
- Life isn’t fair. Most of the time it’s not fair in your favor, so don’t whine about life not being fair.
- Save your money.
- No one knows what you’re thinking unless you tell them.
- Perfectionism will kill you.
- You’re stronger than you think you are.
- You think that sexism and racism were in the olden days. They’re not.
- Comparing yourself to others is never a good idea.
- When someone shows you who they are, believe them. People are consistent.
- Develop critical thinking skills and use them.
- Never hide your intelligence from anyone.
- Trust your instincts.
- 80% of everything is irrelevant
- Spend WAY less time worrying about the shape of your body.
- Stay away from credit cards.
- There are lots of men who will be nice to you. Accept nothing less.
- Be nicer to yourself too.
- For the most part, it doesn’t matter what people think. Follow your own truth.
- No education is wasted. Drink in as many new experiences as you can.
- Pay your dues. Work hard.
- Networking is critical.
- Letting go of control is liberating. Try it.
- Don’t treat anyone badly. You’ll be surprised when they’ll pop up again in your life.
- Do what you love, not what you think you’re supposed to do.
- Don’t forget to enjoy your journey!
The First Zombie-proof House!
Somehow, ritual drunk-conversation concerning team captains for the apocalypse has become a major part of the lives of 20-somethings. Having been matured in the Grandaddy-crowned masterpiece film (put “A.M. 180” on and forget that you have a job) 28 Days Later and the best-selling Zombie Survival Guide, we’re all a little too ready to deal with the 2012 of our dreams.
“The Safe House,” designed by KWK Promes, starts to get eerily close to something I could work with, if say 200 bludgeoned members of the undead army came over to eat their way into borrowing some sugar.
“The most essential item for our clients was acquiring the feeling of maximum security,” begins the designers’ website in the summary of the structure. Who wouldn’t feel safe in a concrete rectangle that folds in upon itself to become completely sealed? Even the windows are covered with a slab of concrete when the structure is on nap time.
The house, with its movable walls, has only one entrance, which is located on the second floor after crossing a drawbridge. Seems like the perfect opportunity to use a flamethrower and defend the life of your family, while stylishly nesting in a piece of architectural elitism.
Saturday, July 9, 2011
Half Marathon Training 21k of Threshold Pace Running Explained
Half Marathon Training
21k of Threshold Pace Running Explained
The Anaerobic Threshold Runs Is Running The Workouts At Actual 21km Pace.That is, right at the anaerobic tipping point when you just start to accumulate lactate acid.Training at this pace, is a pace right below when you start to increase your breathing substantially. Sort of just below your comfortable "talking pace" when you are running. It should be the key element in any endurance distance running program.But more so in any other event, as the half marathon itself is run right at this intensity.
Half Marathon Training - 1st Priority Is Cardiovascular Distance EnduranceFact is that this kind of training will not only help you get fit and improve your running time. In addition to this, you'll find a general increase in energy during runs, from training all the way between the 5k, 10k and up until the marathon.Threshold training is really the key to the top notch special cardiovascular aerobic running strength you need in the half marathon. Which is in fact much more important than a "mere" high Vo2 max. Vo2 max is only the fuel in the engine...But the anaerobic threshold is the engine itself.This is just what the Kenyan runners have understood. As you can read about further down this articleSo what are some other key elements in a half marathon training schedule ?What are some good general running tips on how to half marathon ?-----------------------------------------------------------------------------------marathon trainingImportant ! If you want a complete half marathon training schedule based on the Kenyan principles outlined below, then check out my 100 Day Marathon Training PlanAt week number 11 in there I have planned a Half Marathon Race.Which means you have a complete half marathon training schedule and marathon training schedule in one !You have 8 different day to day schedules to pick from, so that you can run fit it perfectly to your individual goal.------------------------------------------------------------------------------------
Half Marathon Long Runs - Do It At Almost JoggingYou want to go for the long runs but unlike for the marathon there is no need running at a very slow speed, Sunday type workouts for three hours where you sort of just count the minutes as time goes by - and not focusing on the aerobic fitness.The goal would rather be to put in strength work in terms of shorter runs with a faster finish.This decreases the chance of running injuries and is in full terms with the principle of increasing the anaerobic threshold. We are talking long distance work at a paced speed that would be just a little bit slower than marathon for say 10 kilometers/6 miles...Before finishing it up at around 10k pace at the end.So you a sort of warming up the system with sub marathon pace before going over to 10k type pace at the end once your running engine is in working mode and ready for it.These workouts should be the core of any half marathon training routine.Whether it is to finish a half marathon (at least if you are not a true beginner - in that case a Galloway style walk-run program where you run half and have walk breaks is much better + about 1/3 cross training), to run it without rest, or to finish it in a very fast time.For most, this is the single most effective way to get a massive increase in performance.Both short-term and long term.
Periodization Plan for Half Marathon Training Schedule -Kenyan SecretsSecond up is a a good periodization plan.You can read more about this in the article right below. A good periodization plan should be part of any individualized marathon or half marathon training program.The article is located here : Training For A Half Marathon - periodization considered.A few years ago, when I was much younger than now (21 in fact ) I travelled to the Kenyan Rift Valley area where all of the best distance runners in the world are located. To look for two things... What is the "secret" intensity of Kenyan runners
Do this differ in the different distances. That is, the 5k,10k,half marathon + the marathon.With a lactate acid measurement system it was possible to monitor exactly how "hard" these athletes were training.The result for the half marathon training athletes ?They were training on a mixed variety of either an intensity right below the lactate threshold (where you start accumulating lactate acid). And an intensity right below 5k and 10k pace. In a large number of km.On top of that (to my big surprise), the half marathon training wasn't much different than the training for the shorter distances (even the 1500/miles athletes as well as those training for a marathon/doing half marathon training..)It was all about endurance.In addition to that, you could see a periodization throughout the year, much like what I explain in the article above about training for a half marathon periodization.In the Half Marathon Training Schedule article, you'll find some different viewpoints on how to to view/use the half marathon in your training.Whether it is for prime half marathon training, as part of a marathon plan or a 5k/10k plan.
Half Marathon Races - Pick A"Main One" to Top Off Your Half Marathon TrainingThe half marathon is increasing its popularity throughout. And we are seeing some big half marathon races building up.Below will be added reviews to some of the main half marathons at the moment.First up is a review of the Chicago Half Marathon an excellent half to run. Second is the Sydney Half Marathon - a real good choice down south. And the third of the main ones is the extremely fast and well organized Carlsbad Half Marathon. Not to mention the quite fast summetime marathon in New York - The New York City Half Marathon organized by the New York Road Runners.This is one of the premier half marathon running events in the world and is something to consider for a fast time and special half marathon experience.In addition to this, there are a number of up-coming half marathons with a charity focus as well as the competative part. One of them is the Meadows Half Marathon that you can read about here.Later, more half marathon race articles will be added. Such as... Berlin half marathon,
Lajolla half marathon,
Disneyland half marathon
and (of course) the New York half marathon. '
Friday, July 8, 2011
PNR Bicol Express Train Fares/Schedules (Manila to Naga City)
Railway historians note that the Bicol Express train service was inaugurated in "1938 when, half a kilometer from Del Gallego town proper in Camarines Sur, a golden nail was driven into a railroad tie, marking the meeting of the south and north railroad lines that linked Manila and Legazpi City by rail."
The Bicol Express was abandoned many years after being ravaged by typhoon Reming but will be having its inauguration and first commercial trip on June 29.With the impending resurrection of the iconic Bicol Express, Tutubi has this post, including some information he squeezed from a PNR customer service representative.PNR Bicol Express Train Route:Manila’s Tutuban Station to Naga’s Central Station with five short stopvers in Lucena, Hondagua, Tagkawayan, Cagay, and Sipukot. PNR Bicol Express Trip Schedules:Manila to Bicol: 6:15pm at Tutuban Station
Bicol to Manila: 7:15pm at Naga Station
travel time: less than 10 hoursFour trips a day in September, just in time for the Festival of the Blessed Virgin of Peñafrancia in Naga.PNR Train Schedules for Manila to AlabangPNR Train Fares:Manila to EDSA fare: P10.00
Manila to Bicutan fare: P15.00
Manila to Sucat and Alabang fare: PhP20.00Manila to Naga fare rates (Bicol Express train ticket prices/costs):
PhP548.00 reclining coaches
PhP950.00 sleeper coaches
PhP1000.00 to PhP1400.00 for the VIP or solo cabinsPNR Seat reservation/Ticket Sales contact PNR Operations:
Contact Telephone Numbers: +63.2.319.0041 ext. 122PNR fares are lower than Air-conditioned buses. PhP550.00 fare is only up to Daet, Camarines Norte via Philtranco and Superlines or Amihan.No information yet for the Bicol Express run up to Legazpi, Albay and Sorsogon (easier to get to Donsol or Matnog if this pushes through)
PNR Bicol Express Ticket Categories:Reciling: “tourist-bus” type of coach with reclining seats that can rotate to turn and face other passengers for "social networking"Sleeper coaches, for night trips, has rooms or cubicles with two double-deck-like types of couches face each other. This is ideal for families and barkada.Safety and Security (Are PNR Trains Safe?):Rail lines are renovated unlike the last time when some important parts of the steel rails were stolen. (a law should be passed to crucify railway thieves not just a slap on the wrists)No vendors allowed to enter the train, dining carts are available, as part of PNR’s security measuresFirst aid kits are availableTo ensure the security of passengers, two trained and armed rail police officers (marshals) in every trip PNR Official website is still down due to under construction but Tutubi, with his Internet savvy, was able to get the "lost and found" numbers from archived pages of the old Philippine National Railways website.---PNR Contact information
Telephone Numbers: +63.2.319.0041
Facsimile: +63.2.285.0379
Postal Address: PHILIPPINE NATIONAL RAILWAYS
PNR Management Center, Torres Bugallon St.,
Sangandaan, Caloocan City
General Information: info@pnr.gov.ph
Webmaster: webmaster@pnr.gov.ph
Tuesday, June 14, 2011
Books Mania
Perfect books for the perfect moment :)
This well thought-out, inspirational book is designed to help people creatively construct their best lives “through opportunity, recognition, innovation and action.” Experienced entrepreneurs with backgrounds in education, Gergen and Vanourek interviewed 55 individuals who have applied successful business lessons to their personal lives and extracted a number of hands-on lessons for their readers: if you discover your “core identity,” learn to recognize opportunities, develop a “life vision” and set clear, purposeful, achievable-but challenging-goals, you too can have an extraordinary life, they claim. While the book’s content is standard inspirational fare, the authors have given it a spin that effectively taps into modern day work trends and language and taken their thinking beyond the surface level of many books of this kind. They balance specific advice, such as stumbling blocks to avoid when setting goals, with big ideas concerning “untethering from traditional careers,” authenticity and integration. Despite occasionally lapsing into a paternalistic tone, they sprinkle enough juicy first-person accounts throughout their chapters to keep their maxims alive.
Learn to create resilience and happiness no matter what’s going on in your life. In these tough times, there are few people who are completely happy with the current conditions. From business executives to the everyday Joe or Jane, everyone seems to be going through a rough economic and personal crunch. But acclaimed business school Professor Srikumar Rao says that we can learn to create joy no matter what else may be going on around us.
Rao shows you that it isn’t the negative thing that happens to you that causes your unhappiness, it’s how you see it. Happiness at Work is a thought-provoking new title that moves the mind away from negativity and forces you to resist labeling situations as “bad”, but rather seeing them as neutral.
Happiness at Work provides:
http://libproject.net/category/thinking
Life Entrepreneurs: Ordinary People Creating Extraordinary Lives
Rao shows you that it isn’t the negative thing that happens to you that causes your unhappiness, it’s how you see it. Happiness at Work is a thought-provoking new title that moves the mind away from negativity and forces you to resist labeling situations as “bad”, but rather seeing them as neutral.
Happiness at Work provides:
- Surprising ways of looking at change and problem-solving
- Exercises that shift one’s perspective
Happiness at Work: Be Resilient, Motivated, and Successful – No Matter What
Multitasking is the great buzz word in business today, but as developmental molecular biologist Medina tells readers in a chapter on attention, the brain can really only focus on one thing at a time. This alone is the best argument for not talking on your cellphone while driving. Medina (The Genetic Inferno) presents readers with a basket containing an even dozen good principles on how the brain works and how we can use them to our benefit at home and work. The author says our visual sense trumps all other senses, so pump up those PowerPoint presentations with graphics. The author says that we don’t sleep to give our brain a rest—studies show our neurons firing furiously away while the rest of the body is catching a few z’s. While our brain indeed loses cells as we age, it compensates so that we continue to be able to learn well into our golden years. Many of these findings and minutiae will be familiar to science buffs, but the author employs an appealing style, with suggestions on how to apply his principles, which should engage all readers.
Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School
More Books Here:http://libproject.net/category/thinking
Tuesday, May 31, 2011
Color Your World with Handmade Watercolors
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With all of the daily activities of running your business it can be difficult at times to relax, decompress and enjoy life. Some people will find their escape in cooking, walking, yoga, reading a good book …really the list can go on and on because we each enjoy different forms of relaxation.
Back in my mid-to late twenties, I was working at an advertising/public relations agency and putting in an average of 50-60 hour work weeks. I was not married, no children and my career was my life, but one thing was missing: a time where I pampered myself, doing something that I enjoyed. As a birthday gift, my parents surprised me with a watercolor class at our local art center. I had always dabbled in watercolors while in college but never anything like formal training.
So I was rather quite excited to take the class, although I must admit, at first, it seemed a little odd to be leaving work at 6 p.m. to go take a watercolor class, when I was so much in the habit of working late or taking work home to do. But as the weeks went on, I was looking forward to Tuesday evenings; it became something that allowed me to clear my mind, create and most of all, to just have fun! From that first class, I think it was one of the best things that I did for myself. It allowed me to refocus and really create the work + life = balance perspective.
Today, one of my most favorite forms of relaxation is doing art/craft projects with my daughters. It is so much fun creating, sharing, working together, learning and designing all in one project! Back in October we enjoyed making handmade chalk that was featured on OMHG. To this day, we are still saving our paper towel rolls to make more chalk for this spring/summer. So this week, we decided to make handmade watercolors. I must say the colors were brilliant, in fact my daughters named our watercolors (1) Ocean Blue, (2) Lady Bug Red, (3) Sunny Yellow, and (4) Grassy Green. We wanted to share with you our recipe of fun!
Instructions
First, mix the baking soda, corn starch and light corn syrup together in a mixing bowl. Then mix in the white vinegar into your mixing bowl. You can divide this mixture into different containers and then add your food coloring for each color we placed 10-13 drops OR drop in your food coloring into the mixing bowl to make a large batch of one color.We made four batches of the above recipe, pouring each into a separate container to dry.
We used the lids from our Melissa & Doug painting containers, but you could also use any container lid, small ramekin, and egg carton. It takes roughly 24 hours for the watercolors to dry, but the thicker the depth of the watercolor, the longer it will take.
Although the colors were vibrant when first poured into the containers, they became more muted as they dried, and when we painted with them, the colors painted on to the paper nicely, but became lighter as they dried. If you want brighter colors, add a few more drops of food coloring. The paint will also have a little bit of texture to it, as baking soda is an ingredient.
An unexpected bonus of mixing up the paints was a little science lesson for my daughters. When mixing up the ingredients, I recommend using a slightly larger bowl than seems necessary so the kids can better enjoy the “science” volcano that slowly erupts as a result of mixing the vinegar into the baking soda mixture!
Here are a few helpful watercoloring tips that stuck with me from watercolor class that I thought you might enjoy:
- Paint the lighter watercolor tones first then add the dark tones.
- Use facial tissues or kitchen paper towels rather than toilet paper for dabbing off color and cleaning palettes. Toilet paper will partially dissolve into your paint leaving you with lumpy paint.
- Have your paper fastened to a board or table so that it does not move or allow the paint to run if it is bumped.
Tutorial: Homemade Sidewalk Chalk
Tutorial: Homemade Sidewalk Chalk |
One of our favorite outside activities at our home is drawing with chalk on the driveway. You can play hopscotch, four-square, and of course draw and create silly stories. My daughters and I were talking one day as we played hopscotch about how to make chalk and I thought to myself, let’s try it! It ended up being quite a lot of fun.
What you will need:
• Toilet paper or paper towel tubes
• Scissors
• Duct tape
• Wax paper
• Small bucket or disposable container to make the recipe
• ¾ cup of warm water
• 1 ½ cups Plaster of Paris
• 2-3 tablespoons of tempera paint
• Paper bag or a “mess mat”
** we made six tubes of chalk – we simply doubled the above recipe.**
Step 1: If you are using paper towel tubes, cut each tube in half, so it is roughly the length of a toilet paper roll tube.
Step 2: Cover one end of each tube with duct table to hold the contents within.
Step 3: Cut as many pieces of wax paper as you have tubes. Roughly 6 inches X 6 inches. Roll the wax paper loosely and insert into the tubes so as to effectively line the tubes. The top of the wax paper will be higher than the tubes. The wax paper liner will keep the chalk mixture from sticking to the cardboard tubes and will eventually be peeled off.
Step 4: Pour the warm water into your bucket. Sprinkle the Plaster of Paris over the water and stir the mixture with a plastic spoon. The Plaster of Paris roughly starts hardening within 20-30 minutes, so you need to work fast so that it does not harden too quickly.
Step 5: Next you will want to pour the tempera paint into the Plaster of Paris mixture and stir so that it is mixed thoroughly. If you would like brighter colors add more tempera paint into the mixture. We wanted to make a variety of colors of chalk, so we spooned about 1/2-3/4 cup of Plaster of Paris in each separate container and mixed in the different tempera paint colors into each bowl. We ended up making six different colors and next time might mix more.
Step 6: Stand each tube with the tape side down on a cookie sheet/flat baking dish/box lid to make the project easier to transport to a drying location. Pour or spoon the colored Plaster of Paris mixture into the wax paper lined tubes. Lightly tap the sides of the tubes to release the air bubbles (so you do not have holes in your chalk). After you have poured the mixture into the tubes start another color. When done trim the excess wax paper so that it is closer to the cardboard tube.
Step 7: It took 3 days for our chalk to dry. On the last day, we peeled off the duct tape so that the underside could dry. When the chalk dries, peel off the paper tubes and wax paper. Your chalk is ready!
Saturday, May 7, 2011
Pacquiao-vs-Mosley-Live-Stream -
http://www.firstrowsports.eu/watch/63329/2/watch-boxing-:-showtime-ppv-pacquiao-vs-mosley-.html
http://www.yeheytv.info/video/21581/Pacquiao-vs-Mosley-Live-Stream
http://www.yeheytv.info/video/21581/Pacquiao-vs-Mosley-Live-Stream
Moses Goes Cyber - Google Exodus
I was looking for Pacquiao - Mosley streaming. Instead, i found this funny video.
Sunday, May 1, 2011
Bin Laden Dead, President Obama Says
WASHINGTON — Osama bin Laden, the mastermind of the most devastating attack on American soil in modern times and the most hunted man in the world, was killed in a firefight with United States forces in Pakistan on Sunday, President Obama announced.
Related
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Obama’s Remarks on bin Laden’s Killing (May 2, 2011)
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Obituary: The Most Wanted Face of Terrorism (May 2, 2011)
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Times Topic: Osama bin Laden
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The Lede Blog: Live Video of President Obama's Address (May 1, 2011)
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The Caucus: After Killing of bin Laden, Official Reaction Pours In (May 2, 2011)
Agence France-Presse — Getty Images
Osama bin Laden in Afghanistan in an undated photo.
In a dramatic late-night appearance in the East Room of the White House, Mr. Obama declared that “justice has been done” as he disclosed that American military and C.I.A. operatives had finally cornered Mr. bin Laden, the Al Qaeda leader who had eluded them for nearly a decade, and shot him to death at a compound in Pakistan.
“For over two decades, bin Laden has been Al Qaeda’s leader and symbol,” the president said in a statement carried on television around the world. “The death of bin Laden marks the most significant achievement to date in our nation’s effort to defeat Al Qaeda. But his death does not mark the end of our effort.” He added, “We must and we will remain vigilant at home and abroad.”
The death of Mr. bin Laden is a defining moment in the American-led war on terrorism. What remains to be seen is whether the death of the leader of Al Qaeda galvanizes his followers by turning him into a martyr, or whether it serves as a turning of the page in the war in Afghanistan and gives further impetus to the Obama administration to bring American troops home.
The death of Mr. bin Laden came nearly 10 years after Al Qaeda terrorists hijacked three American passenger jets and crashed them into the World Trade Center in New York and the Pentagon outside Washington. A fourth hijacked jet crashed into countryside of Pennsylvania. Late Sunday night, as the president was speaking, cheering crowds gathered outside the gates of the White House shortly before midnight as word of Mr. bin Laden’s death began trickling out, waving American flags, shouting in happiness and chanting “U.S.A.! U.S.A.!” In New York City, crowds sang the Star-Spangled Banner.
“This is important news for us, and for the world,” said Gordon Felt, president of the Families of Flight 93, the airliner that crashed into the Pennsylvania countryside after passengers fought with hijackers. “It cannot ease our pain, or bring back our loved ones. It does bring a measure of comfort that the mastermind of the September 11th tragedy and the face of global terror can no longer spread his evil.”
Mr. bin Laden escaped from American troops in the mountains of Tora Bora, Afghanistan, in 2001 and, although he was widely believed to be in Pakistan, American intelligence had largely lost his trail for most of the years that followed. They picked up a fresh trail last August. Mr. Obama said in his national address Sunday night that it had taken months to firm up that information and that last week he had determined it was clear enough to authorize a secret operation in Pakistan.
The forces attacked the compound in what Mr. Obama called a “targeted operation” that left Mr. bin Laden dead. “No Americans were harmed,” Mr. Obama said. “They took care to avoid civilian casualties. After a firefight, they killed Osama bin Laden and took custody of his body.”
President Obama noted that the operation that had killed Mr. bin Laden was carried out with the cooperation of Pakistani officials, but a senior American official said Pakistani officials had not been informed of the operation in advance. The fact that Mr. bin Laden was killed deep inside Pakistan was bound once again to raise questions about just how much Pakistan is willing to work with the United States, since Pakistani officials denied for years that Mr. bin Laden was in their country. More surprising still was the fact that he was killed not far from the Pakistani capital, rather than in the remote tribal areas where he had long been rumored to have taken refuge.
The capture of Mr. bin Laden comes as relations between the United States and Pakistan have fallen to their lowest point in memory as differences over how to fight Al Qaeda-linked militants became clearer.
The chairman of the Joint Chiefs of Staff, Adm. Mike Mullen, publicly criticized the Pakistani military two weeks ago for failing to act against extremists allied to Al Qaeda who shelter in the Pakistani tribal areas of North Waziristan.
The United States has supported the Pakistani military with nearly $20 billion since Sept. 11 for counter-terrorism campaigns, but American officials have complained that the Pakistanis were unable to quell the militancy.
Last week, the head of the Pakistani army, Gen. Ashfaq Pervez Kayani, said that Pakistan had broken the back of terrorism in Pakistan, a statement that was received with high skepticism by American officials.
The president also made clear in his remarks at the White House on Sunday evening that the United States still faces significant national security threats.
“His death does not mark the end of our effort,” Mr. Obama said. “There’s no doubt that Al Qaeda will continue to pursue attacks against us. We must and we will remain vigilant at home and abroad.”
Wednesday, April 13, 2011
The Perfect Running Shoes
How to Choose A Running Shoe
In determining how to choose a running shoe, your choice of running shoes can make the difference between having a good or bad experience, running in comfort or pain, and, most importantly, whether you stay healthy or get injured.
The biggest and most common mistake I see novice runners make, (and yes, I made the same mistake), is to bargain shop for an inexpensive first pair of running shoes right off the shoe store clearance table, or worse, off the rack at a department store. After all, who wants to pay a lot for shoes when you may not actually use them much? How do you justify a higher priced running shoe to your spouse? Aren't you just paying a lot for a logo on the side?
All these observations make sense. But this kind of thinking will likely lead you to the equally logical decision to quit after a couple of miserable runs. The very tenacious among us may wait until they suffer a blown-out knee or serious shin, hip or foot problem. Forget bargains. What you need to start running is the right shoe, not the cheapest.
Choosing a running shoe can be an overwhelming task given all the high-tech shoes available today and all the special features each running shoe claims to have.
That's why I've written this "Simple Steps for Choosing a Running Shoe" guide. Just follow the steps below, and you'll discover which running shoes are best for you.
- Understand Pronation
- Determine Your Foot Type
- Select Your Gait Type
- Choose the Right Running Shoe for You
- Go to a Local Speciality Running Store
- Ensure Your New Running Shoes Fit Properly
- Top Recommended Online Running Shoe Merchant
Understand Pronation
Pronation is the rolling of the foot from heel to toe through the foot strike. A proper or neutral pronation is hitting the outside of the heel and up to ball of your foot evenly across the front. This is how your footreduces the stress of impact.
Underpronation is not enough evening out so the outside of your foot takes most of the shock instead of finishing in the neutral position.
Overpronation is too much roll across from the outside to the inside of your foot.
To determine your level of pronation, look at your shoes you walk or run in. Most everyone will begin on the outside of the heel, the real indicator would be the wear on the forefoot.
If most of the shoe wear is:
- On the medial (inside) side then you Overpronate and probably need to choose Motion-Control Running Shoes
- On the lateral (outside) side then you Underpronate and most likely need to choose Cushioned Running Shoes
- Uniform across the forefoot then you have a Neutral Stride and are best suited for choosing Stability Running Shoes
Determine Your Foot Type
Another method of determining pronation and, ultimately, foot type is by checking your arch height. The easiest way to figure out your arch height is by using the Wet Test. To take the test, wet the bottom of each footand stand normally on a paper bag. After a minute or so, step off and observe the imprint left by your foot. (Trace the outline with a pencil if you want to look at it later.)
You have a normal arch (neutral pronation) if:
There's a distinct curve along the inside of your foot with a band a little less than half the width of your foot connecting the heel and toe. (Choose Stability Running Shoes)
You have a low arch (flat feet/overpronator) if:
There's not much of a curve along the inside of your foot and your imprint shows almost the entire foot. People with low arches are more likely to overpronate (roll too far inward), which can lead to overuse injuries. (Choose Motion-Control Running Shoes)
You have a high arch (underpronator) if:
There's a very sharp curve along the inside of your foot and your imprint shows a very thin band between your heel and toe. People with high arches typically don't pronate enough. (Choose Cushioned Running Shoes)
Choose the Right Running Shoe for You
Now that you've determined your foot type and degree of pronation, one other important characteristic you'll need to look for is shoe shape. You can see the shape most clearly by looking at the bottom of the shoe.
Typically, running shoes come in three shapes (straight, semi-curved and curved) which correspond to the three types of prints revealed by the wet test. Most experts believe that:
- Overpronators should choose a running shoe with a Straight shape.
- Underpronators should choose a running shoe with a Curved shape.
- Normal/Neutral pronators should choose a running shoe with a Semi-Curved shape.
If you have flat feet and overpronate, choose a Motion-Control running shoe. Motion control shoes prevent your foot from rolling in too far, have a straight shape that gives maximum support to your foot and are the most rigid, control-oriented running shoes.
If you have high-arched feet and underpronate, you should choose a Cushioned running shoe. Cushioned shoes allow your feet to roll inward (absorbing shock), have a curved shape to encourage foot motion and have the softest midsole with the least medial support.
If you have normal arches and pronate normally, choose a Stability running shoe. Stability shoes offer a good blend of cushioning, medial support and durability. They often have a semi-curved shape and don't control foot motion as strictly as motion-control shoes.
Monday, March 14, 2011
Starting Your Own Business - DTI and BIR Registration
REGISTERING YOUR BUSINESS FOR THE FIRST TIME:
Now you have your Business Name Registered at DTI (Department of Trade and Industry) - what's next?
FOR SELF-EMPLOYED AND MIXED INCOME INDIVIDUALS
Tax Form
BIR Form 1901- Application for Registration for Mixed Income Individuals, Estates and Trusts
Documentary Requirements
- Birth certificate or any valid identification showing name, address and birth date
- Mayor’s permit or application for Mayor’s Permit (when applicable)
- Department of Trade and Industry (DTI) Certificate of Registration of Business Name (to be submitted prior to the issuance of the BIR Certificate of Registration (COR)
Procedures
a) Accomplish BIR Form 1901 and submit the same, together with the required attachments, to the Revenue District Office having jurisdiction over the registered address of the business establishment.
b) Pay the Annual Registration Fee (P 500.00) at the Authorized Agent Banks of the RDO.
c) Pay P 15.00 for the Certification Fee and P15.00 for the Documentary Stamp Tax (in loose form to be attached to Form 2303).
d) The RDO shall issue the Certificate of Registration (Form 2303).
Deadline
- All individuals engaged in trade or business shall accomplish and file the application before the commencement of their business operation.
Sunday, March 13, 2011
Magnitude 8.9 - NEAR THE EAST COAST OF HONSHU, JAPAN 2011 March 11 05:46:23 UTC
This was the Earthquake that shattered Japan.
Earthquake Details
| Magnitude | 8.9 |
|---|---|
| Date-Time |
|
| Location | 38.322°N, 142.369°E |
| Depth | 24.4 km (15.2 miles) set by location program |
| Region | NEAR THE EAST COAST OF HONSHU, JAPAN |
| Distances | 130 km (80 miles) E of Sendai, Honshu, Japan 178 km (110 miles) E of Yamagata, Honshu, Japan 178 km (110 miles) ENE of Fukushima, Honshu, Japan 373 km (231 miles) NE of TOKYO, Japan |
| Location Uncertainty | horizontal +/- 13.5 km (8.4 miles); depth fixed by location program |
| Parameters | NST=350, Nph=351, Dmin=416.3 km, Rmss=1.46 sec, Gp= 29°, M-type="moment" magnitude from initial P wave (tsuboi method) (Mi/Mwp), Version=A |
| Source |
|
| Event ID | usc0001xgp |
Tuesday, March 1, 2011
Untitled
On Feb. 27 (Sunday), The Philippine Daily Inquirer will have its 25th Anniversary Run at the Bonifacio Global City. Choose from 3km (P400), 5km (P500), 10km (P600) distances or take part in the 25km 5-Man Relay (5 people, any gender combination, running 5km each - P2,500 for the entire team). Relay is open to first 100 teams only.
Race kit includes: singlet, race bib, route map, timing tag, Multisport magazine, and a discount voucher from Mizuno. Cash prizes to be given away!
Proceeds will go th the Inquirer newsboy Foundation, Children of the Victims of the Maguindanao Massacre, Gifts & Graces Fou
It was a fun filled event. I was happy i have completed my first 10K run in 1 hour, 4 mins and 32 seconds!
Friday, February 11, 2011
Your Ultimate 10-K Plan
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Your Ultimate 10-K Plan
You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed. From the July 2004 issue of Runner's World
You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed. Sure, you can use it to train for your goal 6.2-miler, yet with certain adjustments you can also use it to prepare for everything from the 5-K to the marathon. But we're talking about the classic distance, made famous by Viren, Salazar, and the transcendant Gebrselassie. When you race a 10-K, you immerse yourself in near-mythical tradition. So read through the runner profiles below to determine which of our six-week plans is best for you. And remember: These are not one-size-fits-all plans, so if you can't complete a given workout, don't. If you need to rearrange training days to fit your schedule, do it.
Beginner You're a notch above novice. You've been running at least six months and maybe have done a 5-K or two. You run three to five miles three or four days a week, have done a little fast running when you felt like it, and now you want to enter--and finish--what you consider a real "distance race." If you're a beginner, your 10-K goal is less a personal record (PR) than an LDF (longest distance finished). You want to run the whole 6.2 miles, so you're going for endurance. Because it's likely to take you an hour to get there. "Basic aerobic strength is every runner's first need," says coach Jon Sinclair of Anaerobic Management (anaerobic.net). So you'll do most of your running at a steady, moderate pace. But we're also going to flick a dash of pseudo-speedwork into your endurance stew for flavor. This will put some added spring into your step, give you a brief taste of what it feels like to run a little faster, and hasten your segue to the intermediate level. Hence, every week, in addition to steady running, you're going to do two extra things.
Get Your Training Started Find the 10K Plan for Beginners and more at the Runner's World Personal Trainer.
Race Day Rules
Have some fluids and an energy bar or bagel an hour before the start, and arrive early enough to get your number without the stress of long lines. Walk around about 10 minutes before the start, maybe even do a few minutes of slow jogging. Start off slower than you think you should, and work gradually into a comfortable and controlled pace. Let the race come to you. If there is an aid station, stop to drink and relax for 10 seconds. Stuff You Need To Know
Aerobic Intervals (AI): You push the pace just a bit, you breathe just a little harder--followed by slow jogging until you feel rested enough to resume your regular tempo. And you always, always, stay well short of going anaerobic (simply stated: squinty-eyed and grasping for breath). Treat these runs like play. When you do them, try to recreate that feeling you had as a kid when you ran to the park and couldn't wait to get there. Gentle Pickups (GP): You gradually increase your pace over 100 meters to about 90 percent of all-out, hold it there for 10 to 20 meters, then gradually decelerate. Walk to full recovery before you start the next one. Nothing big, nothing really stressful--just enough to let your body go, "Ah, so this is what it feels like to go fast." Note: After a few AI/GP weeks, your normal pace will begin to feel more comfortable. And you'll get race-fit more quickly this way.
Four Training Universals
- Rest: Rest means no running. None. Give your muscles and synapses some serious R&R so all systems are primed for the next workout. Better two quality days and two of total rest than four days of mediocrity resulting from lingering fatigue. Rest days give you a mental break as well, so you'll come back feeling refreshed.
- Easy Runs: Easy runs mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still be burning 100 calories every mile you run, no matter how slow you go.
- Long Runs: Long runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for company. You'll have plenty of time to talk about anything that comes up.
- Speedwork: Speedwork means bursts of running shorter than race distance, some at your race goal pace, some faster. This increases cardiac strength, biomechanical efficiency that translates into more miles per gallon, and the psychological toughness racing demands. That said, you're not trying to kill yourself. Keep it fun.
Intermediate You've been running a year or more, done some 5-Ks, maybe even a 10-K. But you've always finished feeling like you could have, or should have, gone faster. You consider yourself mainly a recreational runner, but you still want to make a commitment to see how fast you can go. Here's the two-pronged approach that will move you from recreational runner to the cusp of competitive athlete. First, you'll be adding miles to your endurance-building long run until it makes up 30 percent of your weekly mileage. Second, you'll now be doing a substantial amount of tempo running aimed at elevating your anaerobic threshold, the speed above which blood lactate levels skyrocket--a gulping-and-gasping prelude to your engine shutting down for the day. How to avoid this unpleasantness? With regular sessions at a little slower than10-K pace--that is, tempo-run pace. This will significantly improve your endurance and running efficiency in just six weeks. So your tempo work will include weekly "10-10s," along with a mixed grill of intervals and uphill running, all of which strengthen your running muscles, heart, and related aerobic systems (see "Stuff You Need To Know,"). Oh, one more thing: Running fast requires effort--and some discomfort. Still, be conservative. If you can't maintain the same pace throughout a given workout, or if your body shrieks "No mas!" then call it a day. And maybe adjust your pace next time.
Get Your Training Started Find the 10K Plan for Intermediate Runners and more at the Runner's World Personal Trainer.
Race Day Rules
"Many intermediate runners run too fast in the first 5-K," says Coach Sinclair. "That's the surest way to run a mediocre time. Even pace is best, which means the first half of the race should feel really easy." Sinclair's wife and co-coach, Kim Jones, a former U.S. Olympian, adds this: "Divide the race into three 2-mile sections: doable pace for the first 2, push a bit the middle 2, then go hard the last 2." Stuff You Need To Know
Pace Intervals (PI): Run at 10-K goal pace to improve efficiency and stamina, and to give you the feel of your race pace. For 10-minute pace (a 1:02:06 10-K), run 2:30 (for 400 meters), 5:00 (800m), 7:30 (1200m). For 9-minute pace (55:53), run 2:15 (400m), 4:30 (800m), 6:45 (1200m). For 8-minute pace (49:40), 2:00 (400m), 4:00 (800m), 6:00 (1200m). With pace and speed intervals (below), jog half the interval distance to recover. Speed Intervals (SI)
Run these at 30 seconds-per-mile faster than goal pace. For 10-minute pace, run 2:22 (for 400m), 4:44 (800m), 7:06 (1200m). For 9-minute pace, 2:08 (400m), 4:16 (800m), 6:24 (1200m).
For 8-minute pace, 1:53 (400m), 3:45 (800m), 5:38 (1200m). 10-10s: 10-minute tempo repeats at 30 seconds per mile slower than 10-K goal pace; 3- to 5-minute slow jog after each. Total Uphill Time (TUT): Run repetitions up the same hill, or work the uphill sections of a road or trail course. Strides (S): Over 100 meters, gradually accelerate to about 90 percent of all-out, hold it there for 5 seconds, then smoothly decelerate. Walk to full recovery after each.
Advanced You've been a serious runner for several years, have run many races--perhaps even a marathon. You're familiar with fartlek and intervals, and can run comfortably for an hour-plus. Now you want a breakthrough time--and you're willing to put in a rigorous six weeks to achieve it. The cornerstone of 10-k training has long been the tempo run. Great for stamina-seeking intermediates working their way up the racing-fitness food chain. But not for you. How come? Because a recent study found that short intervals at--not below--5-K and 10-K race pace (roughly, our speed and pace intervals below) produced huge improvements versus tempo runs. (Note: Tempo running produced improvements, but faster running did better still.)
The study, as reported in the U.K. journal Peak Performance, found that "those doing intervals trained faster than the tempo runners and therefore developed better economy, coordination, and comfort while running fast." Which translated into faster 10-K running. Moreover, the interval group spent just 31 minutes during two sessions per week running their reps, while the tempo runners required 58 minutes for their two sessions. So there you go. That's why we're going to put you on a six-week diet of quick stuff--medium-long on Tuesdays, short and swift on Thursdays. And we're going to make sure you maintain your vital aerobic base, as you'll be doing solid mileage as well. "Experienced runners often don't do enough of the mileage to support the harder work."
Get Your Training Started Find the 10K Plan for Advanced Runners and more at the Runner's World Personal Trainer.
Race Day Rules
Know the course. "If you know how the hills and turns go," says Sinclair, "you can more easily match your efforts to the course. Also, study the last mile. In fact, run it as a warmup. Look for markers a certain distance from the finish so you can expend your final energy at the right time." Stuff You Need To Know
Pace Intervals (PI): For 8-minute pace (49:40), run 2:00 (for 400 meters), 4:00 (800m), 6:00 (1200m). For 7-minute pace (43:28), do 0:53 (200m), 1:45 (400m), 3:30 (800m), 5:15 (1200m). For 6-minute pace (37:15), it's 0:45 (200m), 1:30 (400m), 4:30 (1200m). Recovery is a 1-minute jog (after 400m reps), 2:00 (800m), and 3:00 (1200m). Note: For both pace and speed intervals, run 2 miles easy plus four 100m strides before each session, and 2 miles easy afterward. Speed Intervals (SI): For 8-minute pace, run 1:53 (for 400m), 3:45 (800m) 5:38 (1200m). For 7-minute pace, do 0:49 (for 200m), 1:38 (400m), 4:53 (1200m). For 6-minute pace, it's 0:41 (200m), 1:22 (400m), 2:44 (800m), 4:08 (1200m). Recovery is jogging half the interval distance (i.e., 400m jog after 800m rep). Lactate Sessions (LS): LS training involves running about as fast as you can for 1 minute, followed by 3 to 4 minutes of slow jogging. Strides (S): Over 100 meters, gradually accelerate to about 90 percent of all-out, hold it there for 5 seconds, then smoothly decelerate. Walk to full recovery after each. Strides aren't meant to tire you out. Just the opposite. They'll add zip to your legs.
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