Fixing the hack and 2 game changers

Had a rough time finding out how to stop my blog being hacked. Figured out that my blog was configured to receive updates via email. Looks like a virus of some sort has picked up my blogs' email addresses and was mailing them. So after hemming and hawing for several days and threatening complaints to Google (just a generic threat - didn't know who to blame anyway), I decided to disable the email accounts. So far nothing has happened since then. So I think I solved the problem.

Since I am not running because of my back (which I happen to throw out again!), I thought I might as well talk about a couple of game changers. A game changer is a technology or fad that will fundamentally alter an industry or commonly prevalent paradigm - maybe even kill some paradigms. I am now officially hooked to two solid applications that I believe will change the way we work.

The first is something called FeedJournal (www.feedjournal.com). Its a kind of blog syndicater that combines various blogs into a single newspaper like interface. Personally, I read a lot - and I cant always read from a computer screen. FeedJournal is such a life saver that once a week I can print out all the posts from all the blogs that I read and I have a custom magazine with only the articles that I like. I believe this is a game changer because it could potentially change the concept of a magazine over the next 10 years or so. Imagine a world where you didn't have a traditional magazine like Time or Newsweek. Just authors whose feeds go into various custom magazines.

The second is something that could have a much faster acceptance cycle than FeedJournal. I recently saw a presentation for Google Wave and was blown away. Wrangled an invitation right away and was as impressed using it as I was seeing the demo. GW's paradigm is that a Wave is like a thread that you start and share with whoever you want. All those you share with can modify or reply to your wave. Modification is particularly useful if you are collaborating on something - like say a report or a plan. Replying is useful when you are trying to get consensus on something (this is not so cool - since email already does this)

The modification feature is really something to rave about. We use it in my company for our status meetings. So I create a status wave and invite my team to the wave. Each one is tasked with updating their part of the wave. Where it gets really cool is that they can simultaneously update the wave. Think of it as a "merge" in real time - for those who are familiar with merging code.

In real time, each member of the wave can see the other updating his or her section as it is being done. So you can react right away to posts by others and get your plans in sync. For the first time, one-hour status meetings actually finish in one hour as opposed to the several hours it used to take.

Right now I'm not too clear how Google is positioning Wave. But positioned right, I believe Wave will change the way we think about collaboration and so qualifies as a game changer in my mind.

Well until I start running/sporting again, expect a lot of non-running posts from me.

Until next time.

Hacks and race walking

Looks like my blogger account was hacked! So posts extolling the virtues of strange sounding drugs. Rest assured I am not selling them! Thanks to George for pointing it out for me.

In the meantime, my disc prolapse is really killing me. So I have started race-walking. Check out the entry in Wikipedia for what race-walking is.

I can tell you, even though it looks funny, its no where near funny. I have been doing my 200m and 400m repeats while race-walking. What it did do on the first day was chafe my inner thighs pretty badly.

Another thing it did was introduce me to calf muscle torture. Not sure whether thats because of walking or because Im so unfit. Either way started a slow job today. Hopefully my back will sort itself out and I can lose the 3 extra inches on my stomach sometime soon. (Can't seem to lose the extra beers and whiskies though)

Until next time.

Walking on jelly

Did a killer work out yesterday.

800m warmup
400m at 13kmph
200m at 5 kmph
400m at 14kmph
200m at 5 kmph
400m at 15kmph
200m at 5 kmph
400m at 16kmph
200m at 5 kmph
400m at 17kmph
200m at 5 kmph
400m at 18kmph
400m walk to stop.

2 x 15 reps hang cleans
2 x 15 reps push-jerk
2 X 20 reps alternating lunges
2 x 10 reps squat jumps

Whole thing took about 1 hr 15 minutes. My legs had turned to jelly (and remained jelly like for the rest of the day). The 400m repeats have got to the be the hardest workout I have done. I loved it.

Until next time.

Motivation and how to give up.

Been struggling with motivation issues since my Chicken Pox episode and since my annual event ended.

Started playing a little shuttle this last week. Its been good. The workout itself is not that hard. I remember when I started playing squash, it took me a month to figure out how to play it and I got a hell of a work out during that time. As I got better at it, the workout became less and less strenuous. I thought I was getting better at the game.

Actually, I was getting better at figuring out which ball I could take and which I could give up on even without trying. I realized this when I found that I was getting beaten by the same guy with the same or marginally different scores.

The same thing is happening in Shuttle, only faster. Wow - the knowledge of my body is increasing rapidly. In one week, I am able to figure out all the various ways in which I can give up. Picking up some cool expertise!

Until next time.

Elizabeth Vasanthakumari, Golds and Silver, Rome - Big update!

I've decided to keep my posts short and quick. Just like my running. Now realized that short and quick is a life truth.

Anyway, first off did some pretty interesting running in Rome. Not much - just enough to keep me warmed up. The most interesting aspect of Rome, from a running perspective, was meeting Elizabeth Vasanthakumari. She was part of the 1984 SAF Games Gold medal winning 4x400 team along with P.T. Usha. For having been one of the fastest runners of her time, Elizabeth is extremely humble. Just goes to show that greatness doesn't get into everyone's heads.

Well I came back from Rome, and literally hit the ground running. The evening of the day I landed in Madras, I went to JN stadium for my yearly meet. The rest seemed to have helped. I won golds in 100, 200 and 400. Silver in the 4x100 relay - my team was a little washed out from multiple events. I ran pretty strong. Even the 400 - my favorite event - was a class act. Just goes to show good training can make a duck run.

Anyway, after that event, it was finally time for rest. I took several weeks off. Simply going to the gym and doing some light weights. Not so much for a work out but simply out of habit. It was strangely unsatisfactory. I think it was a case of remorse that my event was now over.

Anyway, I walked into Chicken Pox and that ensured that I was in bed for two weeks. Now its been 5 weeks since I was diagnosed - approximately 3 after I was certified as fully recovered. Just started running again. Managed to do a full 30 minutes yesterday.

Now that thats out of the way, I'll try to post shorter more regular posts.

Until next time.

Getting set for the 100!

The last few weeks have been about getting set for my annual athletic meet on the 21st of June.

Been doing a lot of 40m - 120m repeats and some weight training. Feeling fairly fit. But Im not sure my endurance is where it should be. I feel a lot leaner and feel a little tired. But I expect that should go with the one week rest that begins on Saturday. I will be in Rome for that week but there's going to be no running. A lot of walking but no running whatso ever. So that should bring some life back into my legs.

I bought a new pair of spikes this morning. The previous pair that I had bought thinking I will use it during the meet in December is worn out already. The nails are ground down - almost like football studs and the soul is splitting.

A little concerned that I will have had no experience running with my new pair. But I'll have to wing it. I'll get in one session tomorrow and that has to be enough - not much choice.

So the next post is likely after the event. If I get beaten, I wont post for 6 months until every one forgets that I write a blog and then write as if the meet didnt happen.

Until then.

Getting Addicted

Posting after a long time because I was eye-deep in work for a bit. Also my work outs have been fairly irregular and inconsistent. May be that's a good thing.

Had a couple of interesting workouts in the last 4 weeks.

One was a parkour course - very beginner - that I went through at Zest Pondicherry. Btw, I highle recommend AGAINST Zest Pondicherry. There was a rat in my room - sitting in our suitcase actually - when we returned from the swimming pool that didnt have the filters running with about 50 people in the pool. Very miserable experience. I couldn't resist that plug because I was most disappointed by that resort and the way they handled the whole mess.

Back to parkour. (Parkour is free running - Akshay Khanna does that in one of the Thums Up ads).

Check out this video on Youtube


So they have this parkour course with about 19 odd stations. They have a path marked by display stones. Each stone shows an exercise and number of repetitions. You have to move (walk or run) from one station to the next completing each of the exercises. Exercises start with simple stretching and go on to more advanced one such as hanging from Roman Rings and twisting your body in circles. (Hard to describe - easier to do and show)

Some movements were tricky. For instance, there is a single horizontal bar set at about 2.5 feet at one end and rising to about 3.5 ft at the other end. You are required to hold the bar, jump over it with straight legs and twist underneath it to return to starting position. 15 reps. It was somewhat nasty.

Took me about 14 minutes to complete the course. Not sure if I did all the exercises correctly. But it couldn’t have been much harder. Over all it wasn’t a great experience but worth writing about.

Since then work again had been keeping me off the work out scene till last week. Ok, not just work. A few important parties - social obligations as they are called. Lots of liquor and unhealthy food. Very dark period of my life.

I've had about 3 sessions of intense circuits in the last couple of weeks. Mostly running 400m, 10 pullups, 10 shoulder presses, repeat 5 times kind of circuits.

Yesterday's WOD from www.crossfit.com was brutal.

21 Sumo Deadlift High pull
21 Dips
Repeat 5 times for time.

Took me 37 minutes and destroyed my upper back and deltoids. I'm sitting like an ugly insect while I type this. Fortunately today is a rest day. Going to be very aggressive in the gym tomorrow.

My diet has changed quite a bit. (Except for the 4 dark weeks)

0630 - Wake up - Protein drink - Sci-Mx Whey Protein.
0900 - Breakfast - 6 egg whites and two slices of toast with Jam
1230 - Lunch - Brown rice, Sambar/Rasam and vegetables. 1600hrs
1600 - Snack - Protein drink -
1800 - Dinner - Chicken or Fish Salad
2100 - Movie snack - large bowl of ice cream or a bucket of chocolate - my great regret in life

Much leaner now. But body fat percentage stubbornly stays at 16%. I will get my six-pack eventually - or die trying!

So will post again - hopeful soon.

Until next time.