Archive for August, 2007

Intervals

As I wrote before, I’ve been focusing on speed work for the past few weeks. It’s tough, but I’m enjoying having a day where I work harder than normal, and I’m hoping this focus on speedwork will be the kick I need to improve my race times.

Last Thursday I did 6 800s on the track. My times ranged from 3:34 to 3:23, which was pretty much what McMillan suggested for me. I found them much more difficult than the 1600s from the week before, to the point that my last rep was pretty much an all-out effort. But I still finished my last rep slightly faster than my goal, so I guess that’s how it’s supposed to be.

Today I will be doing 8 400s on the track. Haven’t researched the pace yet, but I’m sure it will be tough. I’m guessing I’ll find shorter and faster intervals harder since I haven’t focused on speed at all in the 3 years I’ve been running. Next week I’ll probably do ladders, where you run different distances and paces for each rep. After that I may add a day of tempo work to my normal workouts, so that I have 3 hard workouts each week (tempo, intervals, and long run) and 2 easy days for recovery. Finally, I’ll shoot for a goal 5k in October when it cools down and hope I can get into the 22 minute range.

Over the winter I will try to maintain my current 25 mpw training volume, then push up to 35-40 mpw next summer in hopes of running a 20 minute 5k in fall 2008. An ambitious goal considering where I am now, but what good is a goal if you don’t have to stretch for it?

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An easy upgrade

I just installed a 120 GB hard drive in my laptop, replacing the old 30 GB one. I was kind of wary of operating on my laptop, since I’ve never done a laptop upgrade before, but this was probably the easiest upgrade I’ve ever done. Dell did a good design job with my machine, an Inspiron 700m, and the hard drive was easily accessible under a panel. It even had a pull tab to pop the old drive out. Very well thought out and easy to upgrade.

My goal with this upgrade was to allow for a Linux partition on that machine, so I can use it for working remotely. I’ve created a 75 GB Windows partition and a 40 GB Linux partition. I’ve only installed Windows so far, but tomorrow I’ll probably put Fedora Core 7 on the other partition.

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Computer build

I have no business building a new computer right now. My old one works fine for everything I need it for, and I even recently added a 500 GB hard drive so that I could use it as a DVR. Really, if I were to get a new machine, it would make more sense to have it at work, where I could actually use the extra performance of a dual core. On the other hand, my computer is 4 years old (around 100 in computer years), and these Core 2 Duos people are getting at work make me envious.

So, just as an exercise, here is what I would buy if I were building today. Again, just an exercise, I have no intention of buying a new computer. :twisted:

  • Intel Core 2 Duo E6750 2.66 GHz – $212
  • Intel DP35DP motherboard – $112
  • Crucial 2 GB DDR2-800 RAM – $85
  • EVGA GeForce 8600GTS video card – $145
  • Pioneer DVD burner, SATA interface – $34
  • Cooler Master Centurion 5 case – $50
  • Fortron 450W power supply – $53

Total cost: $691 + shipping

Some points about this build:

  • Processor-wise, I’m fairly convinced that dual-core is the way to go for the near future, since few programs are multithreaded and with the dual-core you get a higher clockspeed for the same price (i.e. single-threaded performance is higher). Plus you get the smoothness and responsiveness that only multicore can give you. But if apps and games start showing significantly better performance on quad core, I might consider a Q6600 instead.
  • The motherboard is up for grabs. I picked the Intel because I have always used Intel, and they are stable and compatible with everything. Compatibility is especially important since I plan to run Linux on this machine. However, most people seem to recommend the Gigabyte P35 motherboard. I would consider using that instead, but I need to research it to see what the benefits are.
  • I’m also unsure on the video card. I picked the 8600GTS because I want something that is DX10 compatible. However, people recommend a fast DX9 card if you don’t want to spring for the 8800GTS, thinking the 8600GTS won’t be powerful enough to run DX10 games. I guess I need to decide how much gaming I plan to do on this PC. Right now I’m leaning toward “very little,” since I currently spend all my gaming time on the 360, but I’m still hesitant to go with a really cheap video card.
  • I plan to reuse my monitors and 500 GB Seagate SATA hard drive from my current machine. I also have a legal copy of Vista Business from my work’s MSDN subscription, so I also don’t need an OS, though Vista Home Premium is tempting for the Media Center features.
  • Notice the optical drive is SATA. Along with the SATA hard drive I would bring over from my old machine, that means there would be no PATA drives in this system. Thank God! No more fooling around with jumpers, master/slave settings, and giant ribbon cables. And no more worrying about having two devices on the same IDE channel.

I’m thinking in reality I may build a new system sometime in the first half of next year. Wait for Vista SP1 and the new 45 nm Core 2 Duos to come out.

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Genocide denial

I am not a political person, but the sheer hypocrisy of the Anti-Defamation League and their denial of the Armenian genocide make me shake with anger.

The short version of this story is this: The town of Watertown, Mass, recently signed on to an ADL program called “No Place for Hate.” The idea is to educate children to be tolerant of others. However, it came to light that the ADL’s official position on the Armenian genocide is that it was not a genocide (despite the fact that Hitler used it as justification for his genocide of the Jews). Since Turkey is a strong ally of Israel, the ADL does not want to oppose them on this matter. Watertown’s large Armenian community made a lot of noise and voted to withdraw from the No Place for Hate program. Yesterday, the director of the New England chapter of the ADL broke ranks with the national office, acknowledged the genocide, and officially supported HR 106, a bill in Congress to recognize the Armenian genocide. Today, he was fired.

I won’t even dignify the ADL’s justification by linking to it. Suffice it to say, their argument boils down to the fact that Turkey is Israel’s only ally in the Middle East, and they need to maintain good relations with them for the safety of Israeli citizens. I will, however, link this Globe op-ed, which says it better than I ever could:

But Turkey’s treatment of its Jewish minority and its foreign policy shouldn’t depend on a historical lie. If the national ADL doesn’t acknowledge the genocide, it is complicit in a coverup.

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Summer running

I haven’t posted that much about my running this summer. I probably shouldn’t say this, but I’ve had remarkably good luck this summer avoiding injury despite putting in some decent miles. Back in the spring/summer, I worked my way up to running 25 miles per week, and since then I’ve been consistently running that. The first few weeks I was a little achy, but for the past month or so I’ve been able to run the 25 mpw with no problems. According to my running log, I’ve run 25 mpw 8 weeks this summer, which is really good consistency for me. Last year I was unable to run at all because of my knee, and the year before that I had trouble getting past about 18 mpw. So to be able to consistently run 25 this summer and not get injured is a big achievement for me.

My original plan this summer was to build my aerobic base until I was running 25 mpw consistently (say, for 4 weeks), then slowly add in some speed work. I started with 3-mile tempo runs, using the McMillan pace calculator and a recent race result to find an appropriate training pace. I started out running these in the 8:20-8:30/mile range, ran them consistently for 4-6 weeks, and eventually was able to hold a 7:54/mile pace for my last one. This past week, I started doing interval workouts. I did 3 x 1600s this week, next week I will do 800s, and 400s the week after. The miles this week were tough, but I felt I did well. McMillan said I should run 7:22-7:39 for these miles. I decided to run the first toward the high end of that range, then run each successive rep faster. My first rep ended up at 7:34, the second 7:26, and the third 7:19. The last one was tough, but I felt like I had a little left at the end. I probably could have run 7:05-7:10 if I were going all out. I’m really pleased with that considering the fastest mile I ever ran was 6:45 (in 8th grade), and more typically I ran around 7:15 for my miles in high school. More importantly, I think I could break 23 minutes in a 5k right now, which is considerably faster than my current PR. It’s not quite where I wanted to be this summer, but I think consistent speed training will really help my performance. I still don’t think 22:00 is out of reach for this summer, given continued training, a focus on speedwork, and the right conditions.

So overall, I’m really happy with my running this summer. I’m planning on maintaining 25 mpw through the winter and then increasing to 35-40 mpw next summer as I push toward my 20 minute 5k goal.

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Success!

I finally have our network set up after some serious trouble. It was a pain, but I think this is going to work.

Here’s the background. We have two places where we need wired Internet access: the study (for my desktop computer) and the living room (for my 360). Two problems with that:

  1. The study is all the way at the other end of the house from the living room.
  2. The walls are made of something that blocks radio signals. The wireless signal here is terrible. With the router in the study, you get no signal on the front porch.

I came up with a few options:

  1. Run an Ethernet cable all the way across the condo. Pros: Reliable, fast connection. Cons: Ugly, pain in the ass, will damage baseboards.
  2. Buy a wireless adapter for the 360. Pros: Easiest. Cons: Expensive ($100!), signal quality unknown.
  3. Buy a second wireless router, install a third-party firmware on it, and use it was a wireless bridge for the 360. Pros: Fairly easy, cheap, can use more than 1 wired connection in the living room if that is ever necessary. Cons: Signal quality unknown, requires some fiddling.

I initially thought I would do #1, but upon evaluating how I would actually run the cable, I decided against it. #2 seemed silly; if I was going to rely on wireless, why not do #3 and end up with a cheaper, more flexible setup? So I decided on #3.

Unbeknownst to most people, there is a set of wireless routers that are based on Linux and can take third-party, open-source firmwares. These third-party firmwares typically add features that only high-end routers have, such as wireless bridging — exactly what I need. Our current router, a Linksys WRT54G v1, is one of these, though the newer WRT54Gs are not (confusing, huh?). I spent a while watching Craigslist for another old WRT54G that would run the firmware. I actually found one being sold by a guy near Tufts, paid $25 for it, and brought it home. I plugged it in, flashed it with the Tomato firmware, and unplugged it so we could eat dinner. Then after dinner I plugged it back in to set it up. I heard a sizzle and smelled smoke; the router was dead. I unplugged it and realized I had plugged Catherine’s laptop charger into the router, not the correct power supply. Great, there goes $25. After watching Craigslist for another week and dealing with someone selling one for $10 but who took 2-4 days to respond to my emails, I said screw it and just ordered a Buffalo WHR-HP-G54 from Newegg. With Newegg’s free shipping, it arrived the next day.

I spent this evening setting it up. It turns out that with the Tomato firmware, you can do something called WDS – Wireless Distribution System. Basically, it allows you to create a wireless tunnel from one router to another, extending the signal out to the second router. So with one router in the study and another in the living room, we have a perfect solution. Strong wireless signal throughout the whole apartment, and wired access in both rooms. The performance is decent — on the order of 5-8 Mbps, not bad considering the somewhat poor signal strength because of the walls. If the signal stays reliable, I’ll be pleased with the setup.

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Settling in

We still have a lot of unpacking to do (I think we’ll still be unpacking two months from now), but we’re starting to settle in at the new place. The location is fantastic. We’re a 5-minute walk to Davis and basically across the street from Porter. We won’t exhaust our supply of restaurants within walking distance for years. On Tuesday, we walked to Orleans for their Belgian beer and mussels night, which was awesome and a great deal. We kept passing interesting-looking restaurants on the way.

Not only that, but there are some great places to run nearby. Monday we ran to Fresh Pond and did a lap around the reservoir, Tuesday we ran up Mass Ave to Rt. 16, then back on Broadway. Today I ran to the Charles River and ran a loop from the Weeks Footbridge to Arsenal Street. There’s also the Minuteman Bike Path, which crosses Mass Ave maybe 1/2 a mile up the street. Not to mention all the routes around Tufts. We have a lot of exploring to do.

Hell, we even have two liquor stores that sell great beer within a 5-minute walk (Liquor World in Porter and Downtown Wine and Spirits in Davis). And there’s Redbones, 7 minutes from our door (I timed it).

I’m biking to and from work, and that’s really pleasant as well. The streets I take are not too busy and wide enough not to be scary. Far better than Rt. 60 in Medford/Malden. It’s about an 8 minute ride; you really can’t do better than that. The only downside is that it’s been really hot lately, so you’re kinda sweaty when you get to work. But since the ride is so short, you don’t get that wet and you dry out quickly once you’re in the A/C.

I’m really happy with the new place. So much to explore, so much to do.

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