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Shebasmudder's LCHF Journal
It's been a long time since I've been here but this is exactly where I need to be.
I tried HCG but struggled with hunger so I eventually gave up.
I have diabetes and last year I heard abut a procedure called the endobarrier which is like a plastic sleeve that fits in your duodenum (small intestine) and blocks carb absorption. Doesn't that sound fantastic ?! :up:
It's only available in the U.S. via clinical trial. It is hard to find a lot of info on it but what I read, sounds good to me. I am fortunate enough to live close to a trial site and I bugged the study doctor until he called me in for an appointment.
Here's the catch: it's a double blind study so I have no idea if I have the device and neither does my doctor.
So that means I still need to be responsible and live a low carb lifestyle. The trial lasts for a year and I get an endocrinologist for free, financial compensation and support. If it turns out I did not receive the device, then at the end of the 12 months, they will offer it to me for free. That sounded pretty good to me.
After several months of lab workups and getting my Vitamin D and iron up to acceptable levels, I went in for the procedure this past Wednesday. I weighed 230 and my blood sugar was 186.
You get general anesthesia and an endoscopy so you really can't tell right off if anything happened. I know I had a sore throat and a busted lip (from the device they put in your mouth to hold your lips open). I was pretty much knocked out for 2 days.
I have been on a liquid diet and haven't been hungry much until today. I was starving today ! I need to stay on the liquid diet until I see my doctor next week. So I decided to eat more fat to help with the hunger. I am allowed greek yogurt, so I had that and I added some butter and cream to my chicken broth. Believe or not, I am allowed candy - not the crunchy kind - so I got some dark chocolate high in fat. Strategy is important in fighting hunger !
So far I have lost 7 pounds ! :jumpjoy:
And my blood sugar this morning was in the 150s ! ;)
I have been checking my blood sugar all day because I am so excited to see it go down - I actually saw it at 128 ! I am on two medicines - Metformin and Glimepiride. The doc wants me to cut Glimepiride dosage in half when my blood sugar drops.
That's an amazing feeling - to cut one of these meds ! I am not quite low enough to cut one yet, but I am on my way.
So, even though the device (if I have it) is a huge help in lowering blood sugar and losing weight, it may not cure my diabetes. The reason being is that the cause is different for everyone and cannot be pinpointed. Now, my personal belief is that I am insulin resistant. The reason I think this is because when I take Metformin regularly, I FEEL so much better. I can tell it has an effect on my hormones and my cycle becomes regular and I just feel better. I also believe that my weight contributes to my insulin resistance. So if I lose weight (especially that fat around my poor organs), that could impact my diabetes. Well, we shall see.....
I have some serious momentum going here and am very excited about the future !
So today my scale was acting weird but I think I am down to 222 or 221. I'll get a new battery and see if that helps.
My fasting blood sugar is 148.
I added some heavy whipping cream to my Atkins protein drink this morning - yum ! Later I will make some fat bombs in case I feel "starved" and some "ice cream" (frozen strawberries, stevia and heavy whipping cream whipped up by the ninja).
Yesterday I had:
1 Atkins protein drink
1 cup Greek yogurt with sugar free strawberry preserves
Chicken broth with a pat of butter and some heavy whipping cream
Store brand powdered drink (knock off of Crystal Light)
2 pieces of Lindt 85% cocoa
Today's menu will be similar. I will be adding fat if I feel hungry. I don't want to get frustrated by the hunger and sabotage myself.
I got a new battery but the scale is still acting weird. I think I am 222. I may get out to the store and get another one.
My fasting blood glucose this morning was 158. I just checked my blood sugar and it is 179. Not good and I know why.
I reviewed the diet my doctor gave me and figured out I was not eating enough. I know that oatmeal spikes me but since it was on the diet list, I figured I would try it anyways. Bad idea. So now my sense is I do not have the device and I can no longer eat anything that can spike me. I'm kind of disappointed. Well, back to reality and the fact that I need to eat better PERIOD.
So yesterday I had:
Atkins protein drink with heavy whipping cream (I was full for a while after that)
"Ice cream" (greek yogurt, frozen strawberries, stevia and cream whipped together)
Sugar free jello with whipped cream
Chicken broth with butter and cream
Cream of chicken soup with cream and extra seasoning (now that was good !)
1/2 can V-8 (this was on the list - I was shocked at how much sugar was in it ! Shame on V-8: 12 grams per can !)
2 blocks of Lindt 85% cocoa
My husband brought home chips and snack cakes and munched right next to me. Auugghh ! I told him I may be on the next episode of "Wives with Knives" if he keeps teasing me.
I'm beginning to miss meat and veggies. My cream of chicken soup had one little tiny cube of chicken in it and it tasted like heaven ! I only have a couple of days left so I will make it. I never even made my fat bombs so I'm doing okay.
Happy Martin Luther King Day !
I bought a new scale yesterday and I have lost 1 pound ! I am now 221 pounds. :jumpjoy:
My fasting blood sugar this morning was 151.
One day I hope to see my fasting numbers in the 70s.
Yesterday I had:
Atkins protein shake with cream
Oatmeal with cinnamon, stevia and cream
1/2 can V-8
sugar free jello with whipped cream
fruit buddies (I was out shopping and felt starved so I found one with 11 grams of sugar - kind of high but there was no other alternative) maybe I should have checked the baby food because that's what it tasted like
cream of chicken soup with cream
broccoli and cheese soup with cream (that was yummy)
greek yogurt with sugar free strawberry preserves
sugar free powder drink
I would really like a pepsi max but I will wait until I see my doc. I see ginger ale on the list of things I can have but I can wait a couple of days.
My energy is low. I take a multivitamin and an iron pill but I need at least one nap per day.
I dropped off 6 crochet hats today for A Stitch for the Life. They are the Atlanta chapter of Crochet for Cancer. I wanted to do more but I have been too tired. I've found so many great patterns on pinterest- I don't think I have enough time in my life to do them all. I also found a zillion low carb, paleo and ketogenic recipes that I pinned. If you need some ideas, my link is in my siggy.
So today I am up one pound but I think that is just a bathroom break. Because I am not eating much, I don't have a bm every day like normal. I am not going to worry about it.
My blood sugar was in the 160s this morning. Wow at that. I think I am going to count my carbs today. I know I did not eat as much yesterday. I would feel hungry and then get full easily so basically I had soup with cream twice, 1/2 a V-8 and my atkins protein drink. I made a blueberry smoothie with some almond milk and yogurt but no other snacks like jello or pudding or candy.
I am going to try to increase my water. I usually drink about 40 ounces of water and then 20 of the diet "kool aid".
Tomorrow I go see my doctor so hopefully he will be impressed with my results.
One way to sabotage yourself is to expect too much at the beginning. It is good to have someone else gauge my progress. That's it for today ! I've got errands to run !
This morning my fasting blood sugar was 113 !! Wow, that's huge. Hopefully I can stay around this number. The doc was saying my numbers may have been higher due to liver dump. From what I understand if I don't eat when I'm hungry, my liver dumps sugar into my bloodstream. But he was saying that it happens on a liquid diet, too. Hopefully my liver is out of sugar stores. I know it will feel better when it does ! lol
So I was at 222.0 this morning, still waiting on that bathroom break. The doctor was really happy with my weight loss.
And the best part - I can now eat food ! But I have no idea where to start ! I'm going to scan my pinterest recipes and throw something in the crockpot.
Holy smokes ! Last night I was feeling off and a little jittery. So I tested my blood sugar and it was 89 ! I decided not to take my night time glimepiride. This morning my blood sugar was 147.
It may seem like 89 is fantastic and I should just run with it but the doctor warned me yesterday that it is not good for me to feel "sick". In fact he wants me to avoid it. Let's say last night I took that pill - and my sugar dropped even more during my sleep - instant coma. So I wasn't going to risk it.
Now if the day goes well with only one dose of glimepiride, then something great has really happened. Any time you can reduce your meds because you're getting healthier is HUGE. So I will keep my fingers crossed and keep eating clean !
Now for my weight. I had my bathroom break and I weighed 221.0 this morning. This is just fine with me. I am so close to getting out the 220s, I am ectstatic ! After a week of a liquid diet, I finally had some meat yesterday. I had a burger patty with cheddar cheese for lunch. Then for dinner I had a chicken breast stuffed with feta, pepperoncini and spinach (YUM !). I cooked that in the crockpot. So I filled up with meat which may take a sec to get rid of.
The doc warned me yesterday that I may get constipated and I could use an OTC method so at some point, if I feel bloated and yucky, I will take magnesium supplements which I have found to be helpful in the past (plus it strengthens the nails).
Only one week later and I have lost 9 pounds and reduced my diabetes medicine ! I feel really good about the future !
This morning I weigh 220.0 and no bathroom break ! :jumpjoy: I can't wait until the scale says I am out of the 220s ! I don't think I have seen the teens in about 3 years.
My blood sugar was 136 this morning without my night time dose of glimepiride. Wow, that is amazing. I had no idea that medical changes could happen so soon. Now I am questioning whether I just might have the device. It looks like soon I can cut glimepiride out of my life. It's an absolute miracle. I really have longed for a way to get off the diabetes meds. Some overwork your pancreas and it's almost impossible to get another pancreas. I can deal with just metformin, especially now that I am used to it.
So yesterday I had my morning atkins protein drink. I like having a filling drink in the morning but I need to find something not so processed and tastes more like coffee. I've got some protein drinks pinned on pinterest so I will try to find something new.
For lunch I had a stuffed chicken breast. I could barely finish it. My biggest dog, D'Argo was happy to help. I had some low carb crackers with cream cheese for a snack.
For dinner I made some creamed cabbage. Everything is so much better with bacon and sour cream. Especially sour cream and chives. I cooked the cabbage in the bacon grease and some coconut oil. I found this coconut oil call Lou Ana and I just love it. It doesn't have any flavor and I can cook easily with it.
Today I plan to make some low carb brownies if I get hungry enough. I saw a pin for turkey pesto wraps so I may try that but I need to get to the store and we all know how cold is out there ! :shock:
Somehow I have to incorporate exercise into my life. That will help me get off my blood pressure medicines (I have 2 of those 2 !). It's too cold to walk a dog. I have a free pass for one month to an expensive club. I was thinking of yoga and found a cheap mat online but I have to wait until next Friday to order it.
A lot has happened in just a little over a week. All good stuff ! :up:
I weigh 219 !! Whooppee !! :jumpjoy: I am so happy ! I think if I lose 3 more pounds, I should be able to fit some of my jeans. I have been wearing sweat pants and stretch pants for years now. I haven't been able to squeeze into anything else. Now I will have a lot more wardrobe options.
My fasting glucose was 135. Very good.
Yesterday I had an atkins protein shake, coffee and bacon for a mid-morning snack, cabbage with sour cream and more bacon for lunch. Cream cheese and low carb crackers for snack and a fried chicken thigh for dinner. I drank a lot of water and some sugar free powder drink as well.
Still looking for a good recipe for unpackaged protein drink to replace the atkins.
Overall, I think my progress is fantastic ! I still have no clue if I have the device. I think I should proceed with my life as if I don't and continue to make positive changes. :hiya:
Atkins shakes are a no-no for me. I make my own shakes. You can order unflavored gelatin to add for pure protein and no carbs. You can add in raw eggs(if you can get a good source) avocados, unsweetened cocoa, HWC, coconut milk.
Two of my favorites:
1/2 avocado
2tnsp unsweetened cocoa powder
1cup almond/coconut milk
Handful of ice
1cup almond/coconut milk
2 eggs
Splash of Davinis syrup
Splash of HWC
Hi, cfine ! :hiya:
Thank you so much for suggestions. I went to the grocery store to see if I could find unflavored gelation. I found one that has 10g protein per packet. It just so happens I have avocado, cocoa and coconut milk on hand (although I may try cream instead).
Yesterday I tried to make my own with protein powder, coffee, cream and ice. The protein powder has an unpleasant taste so I didn't enjoy it so much. I will save it to make protein bars.
Today my blood sugar was 154. I was kind of shocked. It could be because I got up late or whatever I ate yesterday.
I am still at 219 ! :)
I ate a lot yesterday. I made my own protein shake (bleccchhh). For lunch I had greens and stuffed chicken breasts. I made some low carb brownies which were delicious except a little greasy (I ran out of butter and subbed too much coconut oil). I had 3 of those, they were so good ! If anyone wants the recipe, I will post it.
Then for dinner I had more cabbage with sour cream and bacon. For snack I had some peach "ice cream" (more like a shake). Frozen peaches, a little greek yogurt and some cream whipped together. I only got to eat half because my dear hubby put one of the dogs in the bed and he stuck his face in my bowl (the dog).
I was feeling bloated and blecch last night. I feel that way today, too. I am going to dig out the magnesium pills tomorrow to get things moving.
So today I am going to leave out the brownies to see if that was too much for my blood sugar. I used Lindt chocolate 85% cacao for the recipe.
For breakfast I had coffee. For lunch I had pesto wraps from a recipe I got from DJ Foodie. This was delicious ! I mixed pesto with cream cheese and a little olive oil. It is a tasty spread. I put it on some romaine lettuce leaves, added roast beef, tomato slices, bacon and a little parmesan. Folded like a taco, and yum !
Right now in the crockpot I have some chuck roast with ranch and au jus seasonings plus a few pepperoncinis and onion. I'll make the fam some mashed potatoes but stick to broccoli for myself.
Tomorrow morning I will definitely try cfine's protein dink recipe !
On gosh, I feel so bad. I forgot to tell you to add a sweetener! Sorry! I use liquid stevia. I have taken a big drink of my protein shake before without adding it and it was gross! I just posted something to you in my journal. Your numbers still look pretty high, which I'm sure you already know that. It is more important to lower those numbers than anything, even if you have to use some insulin. Anything over 140 is causing cellular damage. Could you ask your doctor for a prescription for some short acting insulin? Or you could do a long acting one like Lantus. That's what I did. As my numbers went down, I just kept decreasing the dosage until I didn't need it anymore. You really need something to combat those numbers.
I am doing a study protocol so my medication cannot be changed. When I had the "procedure" done on 1/15, I was told to halve my glimepiride to prevent hypoglycemia. I didn't because my numbers didn't go down at a rapid rate. I waited several days until I started feeling "sick" and my bg had dropped to 89 before I cut the glimepiride.
Even though I went up to 154 this morning, it could be any number of things. As long as the trend goes down, then things are going fine.
Today my blood sugar was 166. It is creeping up but I believe that is because I had some mashed potatoes last night. Mashed potatoes tend to spike me and I couldn't resist when I was cooking them.
Now I know I HAVE to resist. Otherwise I will not get my sugars down.
Still at 219 !! :jumpjoy:
I really love my pesto lettuce roll ups ! I have turkey and roast beef so I can alternate between the two. I am off to make cfine's protein shake.
So this morning I weigh 221 ! Yikes ! You know why ? I drank about 1 liter of Pepsi Max last night. I wish I could say I hadn't. Sometimes I just get a craving for soda. And I love Pepsi Max. It tastes like regular soda to me. Even my kid loves it. I still have half the bottle left. So it's obvious it causes me to hold water. I will have to decide today if I will finish the bottle or not.
Now for the good news, my blood sugar is down today - 147. I was very careful yesterday with what I ate (except the soda). I made sure I ate enough and wasn't hungry. Before I went to bed, my blood sugar was 100. So I still suffer from liver dump or dawn phenomenom. There's nothing I can do about that except increase my Metformin (which I cannot do right now). Or I could try a glass of pinot noir before bed or just be patient and wait it out. I'm not much of a drinker so I forget the bottle is there.
I ate:
Coffee with cream
Cfine's protein shake (I did half coconut milk and half cream because I don't like a lot of coconut flavor - today I will do all cream)
Lettuce roll ups
Olives for snack
Lettuce roll ups, a little roast beef
Pepsi Max
Smoked salmon and cream cheese
So my goals for today are to continue to eat to my meter. Drink more water.
Yay for that BS reading! My Dad had to stop drinking his nightly wine because it caused his BS to skyrocket. Having a little protein right before bed can help the dawn phenomenon.
So today I am still 221. I was wrong about the pepsi max. It was the olives !! I am really heartbroken now. I love olives ! I ate the whole jar the day before yesterday and when I looked at the bottle, it was supposed to be 11 servings with 14% sodium for each one ! I don't even want to calculate how much salt that is ! I had another half a bottle yesterday before I got clued in. I have no idea how long it will take for me to shed this water weight but no more olives for me. Sometimes I find a yummy snack and I totally overindulge. Now I know I can't have that snack ever. I'm actually thinking black olives may have less salt so next time I go to the store, I will read the label.
The best news of all is my blood sugar is 116 !! :jumpjoy: Dare I hope that I can stop taking glimepiride altogether !?! My pancreas is going to be soooo happy ! :laugh:
Meanwhile, the whole city is a mess with the snow ! I love how it looks ! My oldest dog (Sheba - that's her pic in my avi, btw) loves running and playing in it. My son got out of school early yesterday and went home with a friend. He is now stuck at the friend's house.
I am struggling with back pain. I am not allowed to take ibuprofen which is my favorite pain killer. I am pretty sure it could be constipation so I went ahead and took the magnesium supps and hope they start working soon. I hope it is not the device because I am doing so well with my blood sugars. The pain woke me up this morning so I had to change how I was sleeping to feel comfortable.
Yesterday I ate:
cfine's protein shake subbed with cream (let me just say it was DELICIOUS ! It tasted like a Wendy's frosty !)
lettuce wraps
low carb crackers with cream cheese pesto
pepsi max
It seems like I didn't eat much but I felt stuffed and uncomfortable in the evening - maybe due to constipation ? Uggghhh, such a gross feeling. Speaking of gross, one of my doggies is sick and messing everywhere. The little girl doggie keeps breaking into the living room and messing in there. I can't wait to get her a crate. She is such a little imp ! She opens the frig, boxes, cabinets - you name it. She really tries my patience but she will do her doggie dance and give out kisses so you have to forgive her, the little brat.
Yesterday was so miserable with the back pain and constipation. I was in horrible pain and I feel like I tried everything ! I took some magnesium early in the day and nothing happened (800 mg). Then I drank tons of water. I had some warm beef broth. Finally I went to the diabetes forum and read that folks were taking coconut oil.
By bedtime I felt better but no relief. Finally this morning - relief ! BUT, I was so bloated and miserable yesterday I barely ate and I didn't even take all my medication like I was supposed to. I didn't take my blood pressure, cholesterol, prilosec, iron, vitamin. I did take my diabetes meds.
So this morning my weight is 222.0 and no surprise. One of my blood pressure meds is a diuretic. My blood sugar is 138 for morning fasting. What a stressful day yesterday was.
I started the day off with coffee, cream and coconut oil. I hope this keeps me regular because I don't intend to miserable like that again.
Sorry you have had "those" issues. I eat lots of fat which helps me in the bathroom dept. Coconut oil is a miracle! I noticed that you are in Atlanta. Yikes! I thought it was bad in Chattanooga, but then my cousin said that her daughter got stuck on the interstate for 9 hours, ended up spending the night in Krogers, and then her boyfriend had to walk 6 miles to get her. The weather people certainly missed the mark this time.
Congrats on the loss! Very interesting about the clinical study, I've never heard of it. Hope you feel better today...constipation and back pain sounds miserable! :hugs:
So today I am back down to 220. I feel so much better and felt better yesterday as well. I invested in some chocolate ex lax, too, just in case. Soon I will be back to 219 and lower !
My blood sugar this morning is 136. Last night it was 87 and I was a little bit worried it would be too low this morning. It looks like I have some leveling off to do. I'm going to call my doctor to find out when he wants me to cut out the glimepiride altogether. I like to know things in advance. I don't think my morning numbers warrant it just yet, but I like to be prepared.
If you think about my progress, all of this has happened in 2 weeks ! I lost 10 pounds and cut one of my diabetes meds in half ! Lots to celebrate ! :D
Today I weigh 218 !! :jumpjoy:
My fasting glucose is 124 !! :up:
I talked to my doctor and he said he doesn't want me to stop taking my last glimepiride until I start hitting the 60s and feel sick. Holy moley ! 60s I think is too low but there is no way I will let myself go around feeling sick. He said I am just so excited because I haven't seen numbers this low in years and he is right ! But yesterday I was out with my son and starting sweating and feeling sick. When I got home and tested, I was 119. :dunno:
I now feel like I must have the device. Only because of the discomfort I have been feeling after I eat. I have severe back pain in the evenings and then lots of burping (sorry if it's TMI). I've never felt this way before. I can't drive for long periods because my back will hurt from my position. Last night was the first time since before the "procedure" where I could sleep on my left side for a long time. So many back problems lately, I need something to blame. :confused:
My hubby joined a gym last night and said he was thinking about eating better. Thank goodness. Maybe he will stop bringing all that crap into the house. He has a box of butter cakes by Sara Lee in his nightstand right now.
After Shari talked about pizza the other day, I decided to make a pizza casserole that I got from Peace, Love & Low Carb. It is yummy and lasts a long time. Very filling. Here's a pic of what I made:
Yesterday I was at 218 and fasting blood sugar was 121.
Today I am 218 and fasting glucose is 150 ! Yikes !
I had some stuff yesterday I should not have so I am not sure what it was. I went to the movies and had mozzarella sticks (was it the breading ?). When I got home I had pulled pork and broccoli with carrots (was it the carrots ?). Then I had a sugar free dark chocolate peanut butter cup that I made (was it the peanut butter ?).
Well, I will be more careful today. It's days like this I doubt I have the device. If I did, would it matter what I ate ? So confusing.
The pb cup has a laxative effect I guess due to all the coconut oil. It was yummy, though.
I wanted to add that yesterday I tried on my size 20 jeans. The rest of my jeans are size 18. They were definitely snug and the zipper kept sliding down. I was kind of disappointed but hopefully they will fit better next week.
When I get down to size 18, I will have a lot more options. I have a couple of items that are size 16 so when I get down to that size, I will have some shopping to do ! I think the smallest size I have worn as an adult is 12 ? It's been so long I can't even remember !
Congrats on the losses so far!! :clap: It is interesting to find out later if you have the device or not but either way, you're eating healthier and working on lowering your glucose levels. :) Your pizza looks good, I might make it again this weekend. It was yummy and hit the spot :yummy:
Somehow I feel like I missed a day because I'm posting so late. Oh, well. :confused:
Today my fasting blood sugar was 170. I swear it was nothing I did ! :) What happened was my big doggie munched on my test strip container. I found my strips on the floor, no doubt slobbed over. But since they were my last ones (I got a new supply today), I used them yesterday and today. Hence the high numbers - dog slobber ruined my test strips !
I know this because after I had breakfast (protein shake by cfine) and some pickles for a snack, I used my new strips and I was at 119 with no meds. There's no way I could go from 170, eat with no meds and get down to 119. Just not possible.
My weight is 219 today thanks to TOM. In fact, I had such bad cramps, I took 1,000mg of acetominophen and promptly fell asleep for 3 hours. I don't usually take it, I do better with ibuprofen but I'm not allowed ibuprofen on the protocol. :p I was thinking TOM made my numbers go up until I tested with my new strips.
I've been craving blue cheese dressing. So I've been having salads in the evenings. I love Marie's chunky. For lunch I had parmesan garlic wings.
I haven't been drinking enough water so I need to work on that.
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The Coffee Ethic
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This is a coffee shop that takes it's beverage offerings very seriously. The atmosphere is modern and inviting. They offer a small, well selected tap line-up of 6 beers. The selection always features one of the offerings from Mother's Brewing, a local favorite. The other 5 are a selection of seasonal offerings, unique (to the area) beers and one off kegs that come along from time to time. It's a balanced line-up that offers something of interest to even the most selective of beer aficionados.
07-10-2011 18:34:38 | More by tbillionis
The Coffee Ethic in Springfield, MO
- out of 100 based on 1 ratings.

subset: commoncrawl


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Route Guide - iPhone / Android - Partners - Forum - Photos - Deals - What's New - School of Rock
Select Area...
Deep Block
Deep Boulder
Gazelle Boulder
Zebra Boulder
Deep into the wilds of the park... This area is below the super slab boulder at the base of the Wildwood Area. There are multitudes of amazing blocks in the Deeper Downs, but getting there is more like "adventure bouldering" than a casual visit to the boulder fields of GHSP.
Getting There
below Wildwood... not for the faint of heart.
Climbing Season
6 Total Routes
Featured Route For Deeper Downs
Quartzite Stripes V6-7 7A+ VA : Grayson Highlands State Par... : ... : Zebra Boulder
To the far left of the boulders steep face. Find the right facing sidepull feature, and the sit start is the diagonal rail below this.Match start the low diagonal and pop up through to a crimp. Move into the sidepull/undercling and then higher through to crimps. Gain the good knobs and jug at the lip, and top out with some difficulty....[more] Browse More Classics in VA


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Fancy dying in a unique and novel way that will secure your immortality via a report on the local news?
Perhaps you ought to investigate the Vertipod. Clearly little more than a death trap for the rich and tired of life entrepreneur, Vertipod is a hovering, $10,000 potential death machine, which maker Pete Bitar would probably prefer we called a "personal transport solution."
It's technically classified as a light aircraft, plus, for extra danger points, it's supplied in kit form so you can unsafely and improperly put it together yourself. It'd be easier just putting your head in an oven.
But if you fancy risking doing 40mph while 15 feet off the ground with a 440cc lawnmower engine strapped to your feet, be our guest. Just leave a message in the Comments bit about which song you'd like played at your funeral.
(Via Dvice)
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Seat Filler: NYC Theater Guide for January 2012
BY Brandon Voss
January 19 2012 1:15 PM ET
Stick Fly
Torchwood's Mekhi Phifer and Rent's Tracie Thoms are among the bright stars of Lydia R. Diamond's African-American family dramedy about two brothers who invite their girlfriends — one black, one white — to their Martha's Vineyard summer home. Kenny Leon directs this juicy tale of race, class, and sibling rivalry like a very special episode of The Cosby Show, and producer Alicia Keys fills the gaps with sparkling incidental music.
Cort Theatre, open-ended.
The Bully
Recommended for young audiences, David L. Williams and John Gregor's peppy musical confection — originally added to Vital Theatre Company's repertoire in 2005 — tells the endearing story of Lenny and Steve, a nerd and a bully who must learn to work together when they get picked on for being the "new kids" at a new school. The message is clear: Bullying is bad news, especially when it stems from one's own insecurities.
Vital Theatre Company, through February 26.
The 2010 Tony winner for Best Musical is still rockin' hard, thanks to rousing songs by Bon Jovi's David Bryan and a resonant book by out librettist Joe DiPietro. It's the ideal time to see or revisit the brisk, soulful show now that hunky powerhouse Adam Pascal of Rent and Aida fame has taken on the plum role of Huey, a goofy white DJ in 1950s Memphis, who introduces "race records" to mainstream radio and falls for a black singer.
Shubert Theatre, open-ended.
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- Cop Who Pushed Don Lemon in Ferguson Retires


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After putting it off for various reasons for at least a couple of years, I've finally switched back from Chromium to Firefox and I'm very glad I did so.
The recent UI change seems to have upset a lot of Firefox users but it was instrumental in prompting my return and I'm sure others will have felt the same; Firefox once again looks and feels like a modern browser.
I have to say also that it feels an imperial bucketload snappier than Chromium too. The exact opposite was one of the reasons I left in the first place.
Good job Firefolk :)
My apologies that this is a few weeks late – but it still bears posting. John Oliver at HBO gave the best description of the net neutrality argument I have seen so far.
Following that broadcast, the FCC servers were, rather predictably, overwhelmed by the outraged response from the trolls that Oliver set loose.
Unfortunately, as John Naughton reports in the Observer, the FCC are unlikely to be moved by that.
Ladar Levison and Stephen Wyatt presented the upcoming Dark Internet Mail Environment (DIME) at Defcon22 this week. According to El Reg, Levison, who shut down Lavabit, his previous mail service rather than comply with FBI demands that he divulge the private SSL certificates used to encrypt traffic on that service, said:
"I'm not upset that I got railroaded and I had to shut down my business … I'm upset because we need a mil-spec cryptographic mail system for the entire planet just to be able to talk to our friends and family without any kind of fear of government surveillance".
I think that puts the problem into perspective.
Re-posted from Mozilla Hacks.Boot to Gecko
As soon as the Boot to Gecko (B2G) project was announced in July 2011 I knew it something I wanted to contribute to. I'd already been working on the idea of a browser based OS for a while but it seemed Mozilla had the people, the technology and the influence to build something truly disruptive.
At the time Mozilla weren't actively recruiting people to work on B2G, the team still only consisted of the four co-founders and the project was little more than an empty GitHub repository. But I got in touch the day after the announcement and after conversations with Chris, Andreas and Mike over Skype and a brief visit to Silicon Valley, I somehow managed to convince them to take me on (initially as a contractor) so I could work on the project full time.A Web Browser Built from Web Technologies
On my first day Chris Jones told me "The next, highest-priority project is a very basic web browser, just a URL bar and back button basically."
Chris and his bitesize browser, Taipei, December 2011
The team was creating a prototype smartphone user interface codenamed "Gaia", built entirely with web technologies. Partly to prove it could be done, but partly to find the holes in the web platform that made it difficult and fill those holes with new Web APIs. I was asked to work on the first prototypes of a browser app, a camera app and a gallery app to help find some of those holes.
You might wonder why a browser-based OS needs a browser app at all, but the thinking for this prototype was that if other smartphone platforms had a browser app, then B2G would need one too.
The user interface of the desktop version of Firefox is written in highly privileged "chrome" code using the XUL markup language. On B2G it would need to be written in "content" using nothing but HTML, CSS and JavaScript, just like all the other apps. That would present some interesting challenges.In the beginning, there was an <iframe>
It all started with a humble iframe, a text input for the URL bar and a go button, in fact you can see the first commit here. When you clicked the go button, it set the src attribute of the iframe to the contents of the text input, which caused the iframe to load the web page at that URL.
First commit, November 2011
Another problem we came across quite quickly was that many web authors will go to great lengths to prevent their web site being loaded inside an iframe in order to prevent phishing attacks. A web server can send an X-Frame-Options HTTP response header instructing a user agent to simply not render the content, and there are also a variety of techniques for "framebusting" where a web site will actively try to break out of an iframe and load itself in the parent frame instead.
It was quickly obvious that we weren't going to get very far building a web browser using web technologies without evolving the web technologies themselves.The Browser API
I met Justin Lebar at the first B2G work week in Taipei in December 2011. He was tasked with modifying Gecko to make the browser app on Boot to Gecko possible. To me Gecko was (and largely still is) a giant black box of magic spells which take the code I write and turn it into dancing images on the screen. I needed a wizard who had a grasp on some of these spells, including a particularly strong spell called Docshell which only the most practised of wizards dare peer into.
Justin at the first B2G Work Week in Taipei, December 2011
When I told Justin what I needed he made the kinds of sounds a mechanic makes when you take your car in for what you think is a simple problem but turns out costing the price of a new car. Justin had a better idea than I did as to what was needed, but I don't think either of us realised the full scale of the task at hand.
With the adding of a simple boolean "mozbrowser" attribute to the HTML iframe element in Gecko, the Browser API was born. I tried adding features to the browser app and every time I found something that wasn't possible with current web technologies, I went back to Justin to get him to cast a new magic spell.
There were easier approaches we could have taken to build the browser app. We could have added a mechanism to allow the browser to inject scripts into the iframe and communicate freely with the content inside, but we wanted to provide a safe API which anyone could use to build their own browser app and this approach would be too risky. So instead we built an explicit privileged API into the DOM to create a new class of iframe which could one day become a new standard HTML tag.Keeping the Web Contained
The first thing we did was to try to trick web pages loaded inside an iframe into thinking they were not in fact inside an iframe. At first we had a crude solution which just ignored X-Frame-Options headers for iframes in whitelisted domains that had the mozbrowser attribute. That's when we discovered that some web sites are quite clever at busting out of iframes. In the end we had to take other measures like making sure window.top pointed at the iframe rather than its parent so a web site couldn't detect that it had a parent, and eventually also run every browser tab in its own system process to completely isolate them from each other.
Once we had the animal that is the web contained, we needed to poke a few air holes to let it breathe. There's some information we need to let out of the iframe in the form of events: when the location, title or icon of a web page changes (locationchange, titlechange and iconchange); when a page starts and finishes loading (loadstart, loadend) and when the security characteristics of the currently loaded page changes (securitychange). This all allows us to keep the address bar and title bar up to date and show a progress indicator.
The browser app needs to be able to navigate the iframe by telling it to goBack(), goForward(), stop() and reload(). We also need to be able to explicitly ask for information like characteristics of the session history (getCanGoBack(), getCanGoForward()) to determine which navigation buttons to display.
With these basics in place it was possible to build a simple functional browser app.The Prototype
The Gaia project's first UX designer was Josh Carpenter. At an intensive work week in Paris the week before Mobile World Congress in February 2012, Josh created UI mockups for all the basic features of a smartphone, including a simple browser, and we built a prototype to those designs.
Josh and me plotting over a beer in Paris.
The prototype browser app could navigate web content, keep it contained and display basic information about the content being viewed. This would be the version demonstrated at MWC in Barcelona that year.
Simple browser demo for Mobile World Congress, February 2012Building a Team
At a work week in Qualcomm's offices in San Diego in May 2012 I was able to give a demo of a slightly more advanced basic browser web app running inside Firefox on the desktop. But it was still very basic. We needed a team to start building something good enough that we could ship it on real devices.
"Browser Inception", San Diego May 2012
San Diego was also where I first met Dale Harvey, a brave Scotsman who came on board to help with Gaia. His first port of call was to help out with the browser app.
Dale Getting on Board in San Diego, May 2012
One of the first things Dale worked on was creating multiple tabs in the browser and even adding a screenshotting spell to the Browser API to show thumbnails of browser tabs (I told you he was brave).
By this time we had also started to borrow Larissa Co, a brilliant designer from the Firefox team, to work on the interaction design and Patryk Adamczyk, formerly of RIM, to work on the visual design for the browser on B2G. That was when it started to look more like a Firefox browser.
Early UI Mockup, July 2012Things that Pop Up
Web pages like to make things pop up. For a start they like to alert(), prompt() or confirm() things with you. Sometimes they like to open() a new browser window (and close() them again), open a link in a _blank window, ask you for a password, ask for your permission to do something, ask you to select an option from a menu, open a context menu or confirm re-sending the contents of a form.
An alert(), version 1.0
All of this required new events in the Browser API, which meant more spells for Justin to cast.Scroll, Pan and Zoom
Moving around web pages on web devices works a little differently from on the desktop. Rather than scroll bars or a scroll wheel on a mouse it uses touch input and a system called Asynchronous Pan and Zoom to allow the user to pan around a web page by dragging it and scrolling it using "kinetic scrolling" which feels like it has some physics to it.
The first implementation of kinetic scrolling was written in JavaScript by Frenchman and Gaia leader Vivien Nicolas, specifically for Gaia, but it would later be written in a cross-platform way in Gecko to unify the code used on B2G and Android.
One of the trickier interactions to get right was that we wanted the address bar to hide as you scrolled down the page in order to make more room for content, then show again when you scroll back to the top of the page.
This required adding asyncscroll events which tapped directly into the Asynchronous Pan and Zoom code so that the browser knew not only when the user directly manipulated the page, but how much it scrolled based on physics, asynchronously from the user's interaction.Storing Stuff
One of the most loved features of Firefox is the "Awesomebar", a combined address bar, search bar (and on mobile, title bar) which lets you quickly get to the content you're looking for. You type a few characters and immediately start to see matching web pages from your browsing history, ranked by a "frecency" algorithm.
On the desktop and on Android all of this data is stored in the "Places" database as part of privileged "chrome" code. In order to implement this feature in B2G we would need to use the local storage capabilities of the web, and for that we chose IndexedDB. We built a Places database in IndexedDB which would store all of the "places" a user visits on the web including their URL, title and icon, and store all the times the user visited that page. It would also be used to store the users bookmarks and rank top sites by "frecency".
Awesomebar, version 1.0Clearing Stuff
As you browse around the web Gecko also stores a bunch of data about the places you've been. That can be cookies, offline pages, localStorage, IndexedDB databases and all sorts of other bits of data. Firefox browsers provide a way for you to clear all of this data, so methods needed to be added to the Browser API to allow this data to be cleared from the browser settings in B2G.
Browser settings, version 1.0Handling Crashes
Sometimes web pages crash the browser. In B2G every web app and every browser tab runs in its own system process so that should the worst happen, it will only cause that one window/tab to crash. In fact, due to the memory constraints of the low-end smartphones B2G would initially target, sometimes the system will intentionally kill a background app or browser tab in order to conserve memory. The browser app needs to be informed when this happens and needs to be able to recover seamlessly so that in most cases the user doesn't even realise a process was killed. Events were added to the Browser API for this purpose.
Crashed tab, version 1.0Talking to Other Apps
Common use cases of a mobile browser are for the user to want to share a URL using another app like a social networking tool, or for another app to want to view a URL using the browser.
B2G implemented Web Activities for this purpose, to add a capability to the web for apps to interact with each other, but in an app-agnostic way. So for example the user can click on a share button in the browser app and B2G will fire a "share URL" Web Activity which can then be handled by any installed app which has registered to handle that type of Web Activity.
Share Web Activity, version 1.2Working Offline
Despite the fact that B2G and Gaia are built on the web, it is a requirement that all of the built-in Gaia apps should be able to function offline, when an Internet connection is unavailable or patchy, so that the user can still make phone calls, take photos and listen to music etc.. At first we started to use AppCache for this purpose, which was the web's first attempt at making web apps work offline. Unfortunately we soon ran into many of the common problems and limitations of that technology and found it didn't fulfill all of our requirements.
In order to ship version 1.0 of B2G on time, we were forced to implement "packaged apps" to fulfill all of the offline and security requirements for built-in Gaia apps. Packaged apps solved our problems but they are not truly web apps because they don't have a real URL on the Internet, and attempts to standardise them didn't get much traction. Packaged apps were intended very much as a temporary solution and we are working hard at adding new capabilities like ServiceWorkers, standardised hosted packages and manifests to the web so that eventually proprietary packaged apps won't be necessary for a full offline experience.
Offline, version 1.4Spit and Polish
Finally we applied a good deal of spit and polish to the browser app UI to make it clean and fluid to use, making full use of hardware-accelerated CSS animations, and a sprinkling of Firefoxy interaction and visual design to make the youngest member of the Firefox browser family feel consistent with its brothers and sisters on other platforms.Shipping 1.0
At an epic work week in Berlin in January 2013 hosted by Deutsche Telekom the whole B2G team, including engineers from multiple competing mobile networks and device manufacturers, got together with the common cause of shipping B2G 1.0, in time to demo at Mobile World Congress in Barcelona in February. The team sprinted towards this goal by fixing an incredible 200 bugs in one week.
Version 1.0 Team, Berlin Work Week, January 2013
In the last few minutes of the week Andreas Gal excitedly declared "Zarro Gaia Boogs", signifying version 1.0 of Gaia was complete, with the rest of B2G to shortly follow over the weekend. Within around 18 months a dedicated team spanning multiple organisations had come together working entirely in the open to turn an empty GitHub repository into a fully functioning mobile operating system which would later ship on real devices as Firefox OS 1.0.1.
Zarro Gaia Boogs, January 2013
Browser app v1.0
So having attended Mobile World Congress 2012 with a prototype and a promise to deliver commercial devices into the market, we were able to return in 2013 having delivered on that promise by fully launching the "Firefox OS" brand with multiple devices on multiple mobile networks with a launch that really stole the show at the biggest mobile conference in the world. Firefox OS had arrived.
Mobile World Congress, Barcelona, February 20131.x
Firefox OS 1.1 quickly followed and by the time we started working on version 1.2 the project had grown significantly. We re-organised into autonomous agile teams focused on product areas, the browser app being one. That meant we now had a dedicated team with designers, engineers, a test engineer, a product manager and a project manager.
The browser team, London work week, July 2013
Firefox OS moved to a rapid release "train model" of development like Firefox, where a new version is delivered every 12 weeks. We quickly added new features and worked on improving performance to get the best out of the low end hardware we were shipping on in emerging markets.
Browser app v1.4"Haida"
Version 1.0 of Firefox OS was very much about proving that we could build what already exists on other smartphones, but entirely using open web technologies. That included a browser app.
Once we'd proved that was possible and put real devices on shelves in the market it was time to figure out what would differentiate Firefox OS as a product going forward. We wanted to build something that doesn't just imitate what's already been done, but which plays to the unique strengths of the web to build something that's true to Mozilla's DNA, is the best way to experience the web, and is the platform that HTML5 deserves.
Below is a mockup I created right back towards the start of the project at the end of 2011, before we even had a UX team. I mentioned earlier that the Awesomebar is a core part of the Firefox experience in Firefox browsers. My proposal back then was to build a system-wide Awesomebar which could search the whole device, including your apps and their contents, and be accessible from anywhere in the OS.
Very early mockup of a system-wide Awesomebar, December 2011
At the time, this was considered a little too radical for version 1.0 and our focus really needed to be on innovating in the web technology needed to build a mobile OS, not necessarily the UX. We would instead take a more conservative approach to the user interface design and build a browser app a lot like the one we'd built for Android.
In practice that meant that we in fact built two browsers in Firefox OS. One was the browser app which managed the world of "web sites" and the other was the window manager in the system app which managed the world of "web apps" .
In reality on the web there isn't so much of a distinction between web apps and web sites – each exists on a long continuum of user experience with a very blurry boundary in the middle.
In March 2013, with Firefox OS 1.0 out of the door, Josh Carpenter put me in touch with Gordon Brander, a member of the UX team who had been thinking along the same lines as me. In fact Gordon being as much of an engineer as he is a designer, had gone as far as to write a basic prototype in JavaScript.
Gordon's Rocketbar Prototype, March 2013
Gordon and I started to meet weekly to discuss the concept he had by then codenamed "Rocketbar", but it was a bit of a side project with a few interested people.
In April 2013 the UX team had a summit in London where they got together to discuss future directions for the user experience of Firefox OS. I was lucky enough to be invited along to not only observe but participate in this process, Josh being keen to maintain a close collaboration between Design and Engineering.
We brainstormed around what was unique about the experience of the web and how we might create a unique user experience which played to those strengths. A big focus was on "flow", the way that we can meander through the web by following hyperlinks. The web isn't a world of monolithic apps with clear boundaries between them, it is an experience of surfing from one web site to another, flowing through content.
Brainstorming session, London, April 2013
In the coming weeks the UX team would create some early designs for a concept (eventually codenamed "Haida") which would blur the lines between web apps and web sites and create a unique user experience which flows like the web does. This would eventually include not only the "Rocketbar", which would be accessible across the whole OS and seamlessly adapt to different types of web content, but also "sheets", which would split single page web apps into multiple pages which you could swipe through with intuitive edge gestures. It would also eventually include a content model based around live apps which you can surf to, use, and then bookmark if you choose to, rather than monolithic apps which you have to install from a central app store before you can use them.
In June 2013 a small group of designers and engineers met in Paris to develop a throwaway prototype of Haida, to rapidly iterate on some of the more radical concepts and put them through user testing.
Haida Prototyping, Paris, June 2013
Josh and Gordon working in a highly co-ordinated fashion, Paris, June 2013
Wizards at work, Paris, June 20132.x and the Future
Fast forward to the present and the browser team has been merged into the "Systems Front End" team. The results of the Haida prototyping and user testing are slowly starting to make their way into the main Firefox OS product. It won't happen all at once, but it will happen in small pieces as we iterate and learn.
In version 2.0 of Firefox OS the homescreen search feature from 1.x will be replaced with a new search experience developed in conjunction with a new homescreen, implemented by Kevin Grandon, which will lay the foundations for "Rocketbar". In version 2.1 our intention is to completely merge the browser app into the system app so that browser tabs become "sheets" alongside apps in the task manager and the "Rocketbar" is accessible from anywhere in the OS. The Rocketbar will adapt to different types of web content and shrink down into the status bar when not in use. Edge gestures will allow you to swipe between web apps and browser windows and eventually apps will be able to spawn multiple sheets.
UI Mockups of Rocketbar in expanded and collapsed state, July 2014
In parallel we see the evolution of web standards around manifests, packages and webviews and ongoing discussions around what defines the scope of an "app".
Version 1.x of Firefox OS was built with web technologies but still has quite a similar user experience to other mobile platforms when it comes to installing and using apps, and browsing the web. Going forward I think you can expect to see the DNA of the web come through into the user interface with a unified experience which breaks down the barriers between web apps and web sites, allowing you to freely flow between the two.
Firefox OS is an open source project developed completely in the open. If you're interested in contributing to Gaia, take a look at the "Developing Gaia" page on MDN. If you're interested in creating your own HTML5 app to run on Firefox OS take a look at the "App Center".
I've been told I don't blog about my projects often enough, so here's a feature update on my Chrome Extension that adds various improvements to the Strava.com fitness tracker.
All the features are optional and can be individually enabled in the options panel.
This adds aggregate data (fastest, slowest, average, etc.) when segments are repeated within an activity. It's particularly useful for laps or—like this Everesting attempt—hill repeats:
Changes the default leaderboard away from "Overall" when viewing a segment effort. The most rewarding training often comes from comparing your own past performances rather than those of others, so viewing your own results by default can make more sense.
You can select any of Men, Women, I'm Following or My Results:
Hides various entry types in the activity feed that can get annoying. You currently have the option of hiding challenges, route creations, goals created or club memberships:
Adds links to Strava Labs Flyby, Veloviewer, Race Shape, KOM Club, etc. on activity, segment detail and Challenge pages:
Calculates a Variability Index (VI) from the weighted average power and the average power, an indication of how "smooth" a ride was. Required a power meter. A VI of 1.0 would mean a ride was paced "perfectly", with very few surges of effort:
Automatically loads more dashboard entries when reaching the bottom, saving a tedious click on the "More" button:
Estimates a run's Training Stress Score (TSS) from its Grade Adjusted Pace distribution, a measure of that workout's duration and intensity relative to the athletes's capability, providing an insight into correct recovery time and overall training load over time:
Hides social networking buttons, including invitations to invite or find further friends:
Immediately posts comment when pressing Enter/Return key in the edit box rather than adding a newline:
Changes the default sport for the "Side by Side comparison" module to running when viewing athlete profiles:
Shows running cadence by default in the elevation profile:
Shows running heart rate by default in elevation profile:
Selects "Show Estimated FTP" by default on the Power Curve page:
Prefer the "Standard" Google map over the "Terrain" view:
Let me know if you have any comments, suggestions or if you have any other feedback. If you find this software useful, please consider donating via Paypal to support further development. You can also view the source and contribute directly on GitHub.
There is a nice tweet over at @NSA_PR. It reads:
We take your privacy, seriously.
Beyond parody.
start-stop-daemon is the classic tool on Debian and derived distributions to manage system background processes. A typical invokation from an initscript is as follows:start-stop-daemon \ --quiet \ --oknodo \ --start \ --pidfile /var/run/daemon.pid \ --exec /usr/sbin/daemon \ -- -c /etc/daemon.cfg -p /var/run/daemon.pid
The basic operation is that it will first check whether /usr/sbin/daemon is not running and, if not, execute /usr/sbin/daemon -c /etc/daemon.cfg -p /var/run/daemon.pid. This process then has the responsibility to daemonise itself and write the resulting process ID to /var/run/daemon.pid.
start-stop-daemon then waits until /var/run/daemon.pid has been created as the test of whether the service has actually started, raising an error if that doesn't happen.
(In practice, the locations of all these files are parameterised to prevent DRY violations.)Idempotency
By idempotence we are mostly concerned with repeated calls to /etc/init.d/daemon start not starting multiple versions of our daemon.
This might not seem to be particularly big issue at first but the increased adoption of stateless configuration management tools such as Ansible (which should be completely free to call start to ensure a started state) mean that one should be particularly careful of this apparent corner case.
In its usual operation, start-stop-daemon ensures only one instance of the daemon is running with the --exec parameter: if the specified pidfile exists and the PID it refers to is an "instance" of that executable, then it is assumed that the daemon is already running and another copy is not started. This is handled in the pid_is_exec method (source) - the /proc/$PID/exe symlink is resolved and checked against the value of --exec.Interpreted scripts
However, one case where this doesn't work is interpreted scripts. Lets look at what happens if /usr/sbin/daemon is such a script, eg. a file that starts:#!/usr/bin/env python # [..]
The problem this introduces is that /proc/$PID/exe now points to the interpreter instead, often with an essentially non-deterministic version suffix:$ ls -l /proc/14494/exe lrwxrwxrwx 1 www-data www-data 0 Jul 25 15:18 /proc/14494/exe -> /usr/bin/python2.7
When this process is examined using the --exec mechanism outlined above it will be rejected as an instance of /usr/sbin/daemon and therefore another instance of that daemon will be incorrectly started.--startas
The solution is to use the --startas parameter instead. This omits the /proc/$PID/exe check and merely tests whether a PID with that number is running:start-stop-daemon \ --quiet \ --oknodo \ --start \ --pidfile /var/run/daemon.pid \ --startas /usr/sbin/daemon \ -- -c /etc/daemon.cfg -p /var/run/daemon.pid
Whilst it is therefore less reliable (in that the PID found in the pidfile could actually be an entirely different process altogether) it's probably an acceptable trade-off against the case of running multiple instances of that daemon.
This danger can be ameliorated by using some of start-stop-daemon's other matching tests, such as --user or even --name.
Like most 'net users I get my fair share of spam. Most of it gets binned automatically by my email system, but of course some still gets through so I am used to hitting the delete button on random email from .ru domains offering me the opportunity to "impress my girl tonight".
Most such phishing email relies on the recipient being dumb enough, naive enough, or (possibly) drunk enough to actually click through the link to the malicious website. I was therefore more than a little astonished at an email I received today from the open rights group. That email is given below in its entirety (I have obfuscated my email address for obvious reasons).
From: Department of Dirty
To: email@example.com
Subject: Cleaning up the Internet
Date: Wed, 23 Jul 2014 07:14:18 -0400 (EDT)
Dear Mick,
Ever thought the internet was just too big? Want to help clean up online filth?
*Welcome to the Department of Dirty*
Watch the Department tackling its work here: www.departmentofdirty.co.uk and share our success, as we stop one man try to get one over us with his 'spotted dick recipe':
Department of Dirty Video: http://www.departmentofdirty.co.uk/
The Department of Dirty is working with internet and mobile companies to stop the dirty internet. We are committed to protecting children and adults from online filth such as:
*Talk to Frank: This government website tries to educate young people about drugs. We all know what 'education' means, don't we? Blocked by Three.
*Girl Guides Essex:
They say, 'guiding is about acquiring skills for life'. We say, why would young girls need skills? Blocked by BT.
*South London Refugee Association:
This charity aims to relieve poverty and distress. Not on our watch they don't. Blocked by BT, EE, Sky and VirginMedia
This is just the tip of the iceberg.
We need you to help us take a stand against blogs, charities and education websites, all of which are being blocked [1]. It's time to stop this sick filth. Together, we can clean up the internet.
Your Department of Dirty representative
[1] You can find out what we're blocking at this convenient website: https://www.blocked.org.uk/
[DISCLAIMER] This email has come from the Open Rights Group. This email was delivered to: email@example.com If you wish to opt out of future emails, you can do so here.
Now, I'm an ORG supporter (i.e. I am a paying member) and I am sure that someone, somewhere in ORG thought that this email campaign was a great idea. After all, it follows up the ORG's earlier research on the fairly obvious stupidities arising from the implementation of Dave's anti-porn campaign, it looks "ironic", and it uses a snappy domain name which has shades of Monty Python about it. But I'm sorry, in my view this most certainly is not a good idea and I'm sure that ORG will come to regret it.
One of the most fundamental pieces of advice any and every 'net user is beaten up with is "do not click on links in unsolicited emails". In particular, the advice normally goes on – "if that email is from an unknown source, or has in any way a supicious from address you should immediately bin it".
This email comes from an unknown address with a wonderfully prurient domain name. Even if it is successful and gets to the intended email inbox [1], it then relies on the recipient breaking a fundamental security rule. It does this by encouraging him (this looks to be male targeted) to click on a link which the naive might believe leads to a porn video.
How exactly is that going to help?
([1] Note. It got to my email inbox because the email system at e-activist.com which sent it is allowed by my filters.)
There are three basic systems:
The first is slick and easy to use, but fiddly to set up correctly and if you want to do something that its makers don't want you to, it's rather difficult. If it breaks, then fixing it is also fiddly, if not impossible and requiring complete reinitialisation.
The second system is an older approach, tried and tested, but fell out of fashion with the rise of the first and very rarely comes preinstalled on new machines. Many recent installations can be switched to and from the first system at the flick of a switch if wanted. It needs a bit more thought to operate but not much and it's still pretty obvious and intuitive. You can do all sorts of customisations and it's usually safe to mix and match parts. It's debatable whether it is more efficient than the first or not.
The third system is a similar approach to the other two, but simplified in some ways and all the ugly parts are hidden away inside neat packaging. These days you can maintain and customise it yourself without much more difficulty than the other systems, but the basic hardware still attracts a price premium. In theory, it's less efficient than the other types, but in practice it's easier to maintain so doesn't lose much efficiency. Some support companies for the other types won't touch it while others will only work with it.
So that's the three types of bicycle gears: indexed, friction and hub. What did you think it was?
My primary usecase is to prevent testsuites and build systems from contacting internet-based services. This, at the very least, introduces an element of non-determinism and malicious code at worst.
I use Alberto Bertogli's libfiu for this, specifically the fiu-run utility which part of the fiu-utils package on Debian and Ubuntu.
Here's a contrived example, where I prevent Curl from talking to the internet:$ fiu-run -x -c 'enable name=posix/io/net/connect' curl google.com curl: (6) Couldn't resolve host 'google.com'
... and here's an example of it detecting two possibly internet-connecting tests:$ fiu-run -x -c 'enable name=posix/io/net/connect' ./manage.py text [..] ---------------------------------------------------------------------- Ran 892 tests in 2.495s FAILED (errors=2) Destroying test database for alias 'default'...
Note that libfiu inherits all the drawbacks of LD_PRELOAD; in particular, we cannot limit the child process that calls setuid binaries such as /bin/ping:$ fiu-run -x -c 'enable name=posix/io/net/connect' ping google.com PING google.com (18.104.22.168) 56(84) bytes of data. 64 bytes from lhr08s01.1e100.net (22.214.171.124): icmp_req=1 ttl=57 time=21.7 ms 64 bytes from lhr08s01.1e100.net (18.104.22.168): icmp_req=2 ttl=57 time=18.9 ms [..]
Whilst it would certainly be more robust and flexible to use iptables—such as allowing localhost and other local socket connections but disabling all others—I gravitate towards this entirely userspace solution as it requires no setup and I can quickly modify it to block other calls on an ad-hoc basis. The list of other "modules" libfiu supports is viewable here.
I get my domestic ADSL connectivity from the rather excellent people at Andrews and Arnold.
Here's why. And this is the original reason I moved to them.
They also happily take (and similarly reply to) GPG encrypted support questions.
Good guys. Thoroughly recommended.
Now can you /really/ see BT doing any of that?
'thought not.
Every now and then I decide I'll try and sort out my VoIP setup. And then I give up. Today I tried again. I really didn't think I was aiming that high. I thought I'd start by making my email address work as a SIP address. Seems reasonable, right? I threw in the extra constraints of wanting some security (so TLS, not UDP) and a soft client that would work on my laptop (I have a Grandstream hardphone and would like an Android client as well, but I figure those are the easy cases while the "I have my laptop and I want to remain connected" case is a bit trickier). I had a suitable Internet connected VM, access to control my DNS fully (so I can do SRV records) and time to read whatever HOWTOs required. And oh my ghod the state of the art is appalling.
Let's start with getting a SIP server up and running. I went with repro which seemed to be a reasonably well recommended SIP server to register against. And mostly getting it up and running and registering against it is fine. Until you try and make a TLS SIP call through it (to a sip5060.net test address). Problem the first; the StartCom free SSL certs are not suitable because they don't advertise TLS Client. So I switch to CACert. And then I get bitten by the whole question about whether the common name on the cert should be the server name, or the domain name on the SIP address (it's the domain name on the SIP address apparently, though that might make your SIP client complain).
That gets the SIP side working. Of course RTP is harder. repro looks like it's doing the right thing. The audio never happens. I capitulate at this point, and install Lumicall on my phone. That registers correctly and I can call the sip:email@example.com test number and hear the time. So the server is functioning, it's the client that's a problem. I try the following (Debian/testing):
I'm bored at this point. Can I "dial" my debian.org SIP address from Lumicall? Of course not; I get a "Codecs incompatible" (SIP 488 Not Acceptable Here) response. I have no idea what that means. I seem to have all of the options on Lumicall enabled. Is it a NAT thing? A codec thing? Did I sacrifice the wrong colour of goat?
At some point during this process I get a Skype call from some friends, which I answer. Up comes a video call with them, their newborn, perfect audio, and no hassle. I have a conversation with them that doesn't involve me cursing technology at all. And then I go back to fighting with SIP.
Gunnar makes the comment about Skype creating a VoIP solution 10 years ago when none was to be found. I believe they're still the market leader. It just works. I'm running the Linux client, and they're maintaining it (a little behind the curve, but close enough), and it works for text chat, voice chat and video calls. I've spent half a day trying to get a Free equivalent working and failing. I need something that works behind NAT, because it's highly likely when I'm on the move that's going to be the case. I want something that lets my laptop be the client, because I don't want to rely on my mobile phone. I want my email address to also be my VoIP address. I want some security (hell, I'm not even insisting on SRTP, though I'd like to). And the state of the Open VoIP stack just continues to make me embarrassed.
I haven't given up yet, but I'd appreciate some pointers. And Skype, if you're hiring, drop me a line. ;)
Docker is the new best thing ever.
The technology behind it is pretty cool. It works very well and it's incredibly easy to just make things work.
But that's not the best bit!
My favourite thing about Docker is that it's simple to explain to semi-technical folks and better yet, it's easy to get people enthusiastic about it.
As I've previously mentioned, simplicity is something I aspire to in all things and the fact that "post-technical" [cheers Goran ;)] types get excited about how Docker can be used to break your services down into small components that you thread together makes my life that much easier when I'm trying to "sell" the benefits of doing so.
I have failed at sentence construction. Maybe I need to dockerise [eww] that.
Is it annoying or not that everyone says SSL Certs and SSL when they really mean TLS?
Does anyone actually mean SSL? Have there been any accidents through people confusing the two?
So its been a few years since I've posted, because its been so much hard work, and we've been pushing really hard on some projects which I just can't talk about – annoyingly. Anyways, March 20th , 2011 I talked about Continual Integration and Continual Deployment and the Cloud and discussed two main methods – having what we now call 'Gold Standards' vs continually updating.
The interesting thing is that as we've grown as a company, and as we've become more 'Enterprise', we've brought in more systems administrators and begun to really separate the deployments from the development. The other thing is we have separated our services out into multiple vertical strands, which have different roles. This means we have slightly different processes for Banking or Payment based modules then we do from marketing modules. We're able to segregate operational and content from personally identifiable information – PII having much higher regulation on who can (and auditing of who does) access.
Several other key things had to change: for instance, things like SSL keys of the servers shouldn't be kept in the development repo. Now, of course not, I hear you yell, but its a very blurry line. For instance, should the Django configuration be kept in the repo? Well, yes, because that defines the modules and things like URLs. Should the nginx config be kept in the repo? Well, oh. if you keep *that* in then you would keep your SSL certs in…
So the answer becomes having lots of repo's. One repo per application (django wise), and one repo per deployment containing configurations. And then you start looking at build tools to bring, for a particular server or cluster of servers up and running.
The process (for our more secure, audited services) is looking like a tool to bring an AMI up, get everything installed and configured, and then take a snapshot, and then a second tool that takes that AMI (and all the others needed) and builds the VPC inside of AWS. Its a step away from the continual deployment strategy, but it is mostly automated.
The cliché is that lotteries are a tax on the mathematically illiterate.
It's easy to have some sympathy for this position. Did you know trying to get rich by playing the lottery is like trying to commit suicide by flying on commercial airlines? These comparisons are superficially amusing but to look at lotteries in this rational way has seems to be in-itself irrational, ignoring the real motivations of the participants.
Even defined as a tax they are problematic – far from being progressive or redistributive, it has always seemed suspect when lottery money is spent proudly on high-brow projects such as concert hall restorations and theatre lighting rigs when—with no risk of exaggeration—there is zero overlap between the people who would benefit from the project and who funded it.
But no, what rankles me more about our lotteries isn't the unsound economics of buying a ticket or even that it's a state-run monopoly, but rather the faux philanthropic way it manages to evade all criticism by talking about the "good causes" it is helping.
Has our discourse become so relative and non-judgemental that when we are told that the lottery does some good, however slight, we are willing to forgive all of the bad? Isn't there something fundamentally dishonest about disguising the avarice, cupidity, escapism and being part of some shared cultural event—that are surely the only incentives to play this game—with some shallow feel-good fluff about good causes? And where are the people doing real good in communities complaining about this corrupting lucre, or are they just happy to take the money and don't want to ask too many awkward questions..?
"Vices are not crimes" claims Lysander Spooner, and I would not want to legislate that citizens cannot make dubious investments in any market, let alone a "lottery market", but we should at least be able to agree that this nasty regressive tax should enjoy no protection nor special privileges from the state, and it should be incapable of getting away with deflecting criticism with a bunch of photogenic children from an inner-city estate clutching a dozen branded footballs.
I put out the call for nominations for the 2014 Software in the Public Interest (SPI) Board election last week. At this point I haven't yet received any nominations, so I'm mentioning it here in the hope of a slightly wider audience. Possibly not the most helpful as I would hope readers who are interested in SPI are already reading spi-announce. There are 3 positions open this election and it would be good to see a bit more diversity in candidates this year. Nominations are open until the end of Tuesday July 13th.
The primary hard and fast time commitment a board member needs to make is to attend the monthly IRC board meetings, which are conducted publicly via IRC (#spi on the OFTC network). These take place at 20:00 UTC on the second Thursday of every month. More details, including all past agendas and minutes, can be found at http://spi-inc.org/meetings/. Most of the rest of the board communication is carried out via various mailing lists.
The ideal candidate will have an existing involvement in the Free and Open Source community, though this need not be with a project affiliated with SPI.
Software in the Public Interest (SPI, http://www.spi-inc.org/) is a non-profit organization which was founded to help organizations develop and distribute open hardware and software. We see it as our role to handle things like holding domain names and/or trademarks, and processing donations for free and open source projects, allowing them to concentrate on actual development.
Examples of projects that SPI helps includes Debian, LibreOffice, OFTC and PostgreSQL. A full list can be found at http://www.spi-inc.org/projects/.
Today I merged my individual Strava Chrome extensions into a single package, added some features that I thought were still missing and published it to the Chrome Web Store.
It now supports:
Needless to say, this software is not endorsed by Strava. Suggestions, feedback and contributions welcome.
UPDATE: Also added more aggregate segment data, leaderboard options, showing running heart rate by default, links to Veloviewer & Race Shape.
View/install in Chrome Web Store.
I arrived in Klagenfurt early on Thursday before Sunday's race and went to register at the "Irondome" on the shores of Lake Wörthersee. I checked up on my bike at Race Force's HQ and had a brief look around the expo before it got busy.
Over the next few days I met up a number of times with my sister who had travelled—via Venice—to support and cheer me. Only the day before the race did it sincerely dawn on me how touching and meaningful this was, as well as how much it helped having someone close by.
I had planned to take part in as much of the "Ironman experience" as possible but in practice I not only wanted to stay out of the sun as much as possible, I found that there was an unhealthy pre-race tension at the various events so I kept myself at a slight distance.
Between participants the topic of discussion was invariably the weather forecast but I avoided paying much attention as I had no locus of control; I would simply make different decisions in each eventuality. However, one could not "un-learn" that it reached 40°C on the run course in 2012, landing many in hospital.
As this was my first long-distance triathlon with a corresponding investment of training I decided that conservative pacing and decisions were especially prudent in order to guarantee a finish. Ironman race intensity is quite low but this also means the perceived difference between a sustainable and a "suicide" pace is dangerously narrow.
Despite that, my goal was to finish under 11 hours, targeting a 1:20 swim, a 5:30 bike and a 4:00 marathon.Race day
I got to sleep at around 10PM and awoke early at 3AM, fearing that I had missed my alarm. I dozed for another hour before being woken at 4AM and immediately started on two strong coffees and waited for a taxi.
Over the next 2 hours I ate two Powerbars, a banana and sipped on isotonic energy drink. I also had a gel immediately before the swim, a total of approximately 600 calories. Many consume much more pre-race, but I had not practised this and there would be plenty of time to eat on the bike.
I got to transition as it opened at 5AM and checked over my bags and bike and then made my way slowly to the lake to put on my wetsuit.Swim
I felt my swimming ability to be just on the right of the bell-curve so I lined myself up according to their suggestion. I'm quite good with nerves so in the final ten minutes I kept to myself and remained very calm.
After some theatrics from the organisers, the gun finally went off at 7AM. It was difficult to get my technique "in" straight away but after about 5 minutes I found I could focus almost entirely on my stroke. I didn't get kicked too much and I reached the first turn buoy in good time, feeling relaxed. Between the next two buoys I had some brief hamstring cramps but they passed quickly.
After the second turn I veered off-course due to difficulties in sighting the next landmark—the entrance to the Lend canal—in the rising sun. Once I reached it, the canal itself was fast-moving but a little too congested so I became stuck behind slower swimmers.
The end of the swim came suddenly and glancing at my watch I was pretty happy with my time, especially as I didn't feel like I had exerted myself much at all.T1
Due to the size of Ironman events there is an involved system of transition bags and changing tents; no simple container beside your bike. There was also a fair amount of running between the tents as well. Despite that (and deciding to swim in my Castelli skinsuit to save time) I was surprised at such a long transition split – I'm not sure where I really spent it all.
I also had been under the impression volunteers would be applying sunscreen so I had put my only sun spray in the bike-to-run bag, not the swim-to-bike one. However, I found a discarded bottle by my feet and borrowed some.Bike
The bike leg consists of two hilly laps just to the south of the Wörthersee.
It felt great to be out on the bike but it soon became frustrating as I could not keep to my target wattage due to so many people on the course. There were quite a few marshalls out too which compounded this – I didn't want to exert any more than necessary in overtaking slower riders but I also did not want to draft, let alone be caught drafting.
This also meant I had to switch my read-out from a 10-second power average to 3-seconds, a sub-optimal situation as it does not encourage consistent power output. It's likely a faster swim time would have "seeded" me within bikers more around my ability, positively compounding my overall performance.
I started eating after about 15 minutes: in total I consumed six Powerbars, a NutriGrain, half a banana, four full bottles of isotonic mix and about 500ml of Coca-Cola. I estimate I took on about 1750 calories in total.
The aid stations were very well-run, my only complaints being that the isotonic drink became extremely variable—the bottles being half-filled and/or very weak—and that a few were cruelly positioned before hills rather than after them.
I felt I paced the climbs quite well and kept almost entirely below threshold as rehearsed. Gearing-wise, I felt I had chosen wisely – I would not have liked to have been without 36x28 in places and only managed to spin out the 52x12 four or five times. Another gear around 16t would have been nice though.
There was quite heavy rain and wind on the second lap but it did not deter the locals or my sister, who was on the Rupitiberg waving a custom "Iron Lamb" banner. It was truly fantastic seeing her out on the course.
On the final descent towards transition I was happy with my time given the congestion but crucially did not feel like I had just ridden 112 miles, buoying my spirits for the upcoming marathon.T2
Apart from the dismount line which came without warning and having a small mishap in finding my bike rack, transitioning to the run was straightforward.Run
The run course consists of two "out-and-backs". The first leads to Krumpendorf along the Wörthersee and the railway, the second to the centre of Klagenfurt along the canal. Each of these is repeated twice.
I felt great off the bike but it is always difficult to slow oneself to an easy pace after T2, even when you are shouting at yourself to do so. I did force my cadence down—as well as scared myself with a 4:50 split for the first kilometer—and settled into the first leg to Krumpendorf.
Once the crowds thinned I took stock and decided to find a bathroom before it could become a problem. After that, I felt confident enough to start taking on fuel and the 10km marker on the return to the Irondome came around quickly.
Over the course of the run I had about three or four caffeinated gels and in latter stages a few mouthfuls of Coke. I tried drinking water but switched to watermelon slices as I realised I could absorb more liquid that way, remaining moving and gaining a feeling of security that comes from simply carrying something.
The first visit to Klagenfurt was unremarkable and I was taking care to not go too hard on the downhill gradients there – whilst going uphill is relatively straightforward to pace, I find downhill running deceptively wearing on your quads and I still had 25km to go.
The halfway point came after returning from Klagenfurt and I was spotted by my sister which was uplifting. I threw her a smile, my unused running belt and told her I felt great, which I realised I actually did.
At about 23km I sensed I needed the bathroom again but the next aid station had locked theirs and for some bizarre reason I then did not stop when I saw a public WC which was clearly open. I finally found one at 28km but the episode had made for a rather uncomfortable second lap of Krumpendorf. I did run a little of the Klagenfurt canal earlier in the week, but I wished I had run the route through Krumpendorf instead – there was always "just another" unexpected turn which added to the bathroom frustration.
In a chapter in What I Talk About When I Talk About Running, Haruki Murakami writes about the moment he first ran past 26.2 miles:I exaggerate only a bit when I say that the moment I straddled that line a slight shiver went through me, for this was the first time I'd ever run more than a marathon. For me this was the Strait of Gibraltar, beyond which lay an unknown sea. What lay in wait beyond this, what unknown creatures were living there, I didn't have a clue. In my own small way I felt the same fear that sailors of old must have felt.
I was expecting a similar feeling at this point but I couldn't recall whether my longest run to date was 30 or 31km, a detail which somehow seemed to matter at the time. I certainly noticed how uphill the final return from Krumpendorf had suddenly become and how many people had started walking, lying down, or worse.
32km. Back near the Irondome, the crowds were insatiable but extremely draining. Having strangers call your name out in support sounds nice in principle but I was already struggling to focus, my running form somewhat shot.
In the final leg to Krumpendorf, the changes of gradient appeared to have been magnified tenfold but I was still mostly in control, keeping focused on the horizon and taking in something when offered. Once I reached Klagenfurt for the last time at 36km I decided to ignore the aid stations; they probably weren't going to be of any further help and running on fumes rather than take nutrition risks seemed more prudent.
The final stretch from Klagenfurt remains a bit of a blur. I remember briefly walking up a rather nasty section of canal towpath, this was the only part I walked outside of the aid stations which again seemed more important (and worrying) at the time. I covered a few kilometers alongside another runner where matching his pace was a welcome distraction from the pain and feelings of utter emptiness and exhaustion.
I accelerating away from him and others but the final kilometer seemed like an extremely cruel joke, teasing you multiple times with the sights and sounds of the finish before winding you away—with yet more underpasses!—to fill out the distance.
Before entering the finishing chute I somehow zipped up my trisuit, flattened my race number and climbed the finish ramp, completely numb to any "You are an Ironman" mantra being called out.Overall
I spent about 15 minutes in the enclave just beyond the finish line, really quite unsure about how my body was feeling. After trying lying down and soaking myself in water, Harriet took me off to the post-race tent where goulash, pizza and about a litre of Sport-Weiss made me feel human again...
I have been travelling a lot over the last few months (Czech Republic, Scotland, France, Germany, Austria, Slovenia, Croatia, Italy). That travel, plus my catching up on a load of reading is my excuse for the woeful lack of posts to trivia of late. But hey, sometimes life gets in the way of blogging – which is as it should be.
A couple of things struck me whilst I have been away though. Firstly, and most bizarrely I noticed a significant number of tourists in popular, and hugely photogenic, locations (such as Prague and Dubrovnik) wandering around staring at their smartphones rather than looking at the reality around them. At first I thought that they were just checking photographs they had taken, or possibly that they were texting or emailing friends and relatives about their holidays, or worse, posting to facebook, but that did not appear to be the case. Then by chance I overheard one tourist telling his partner that they needed to "turn left ahead" whilst they walked past me so it struck me that they might just possibly be using google maps to navigate. So I watched others more carefully. And I must conclude that many people were doing just that. I can't help but feel a little saddened that someone should choose to stare at a google app on a small screen in their hand than look at the beauty of something like the Charles Bridge across the Vlatva.
The second point which struck me was how much of a muppet you look if you use an iPad to take photographs.


text:
This year's game has high stakes not just for both team's quest to upend their respective division's juggernaut, but for historical purposes as well.
Do you dream of bathing in an unending wave of college football goodness? Do you ever feel like you just see too much of your girlfriend, the sun or your Jack Russell, Bo? If so, do we have...
Conference hackery and all the other news that's fit to make fun of.
A look at the road South Carolina will travel in search of its sixth season at .500 or above.
A look at the Volunteers' schedule for the 2009 campaign.
Whom Auburn plays, when and where.
A look at Mississippi State's 2009 season in brief.
So let's imagine you're selling a product. It's an as-seen-on-TV deal, but you're also big time enough to be in SkyMall. Never mind the fact it's actually the worst product in its extremely niche...
What happens when you take a head coach shunned at his old school after incredible success, a quarterback who transfers after finding himself below a Heism@n-contending starter on the depth chart...
The SEC battles with the ACC, while Alabama looks to avoid an upset and LSU tries to avenge one. Oh, and Phil Fulmer's last game comes this week, too.
Alabama seeks its first SEC West title since 1999, Florida looks to lock up the East, and a look ahead to the rest of the Week 11 action.
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