The C25K program consists of three workouts per week for nine weeks.  This is the results of the first workout, week one, day one. Program:  Brisk five-minute warmup walk.  Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.  Brisk five-minute cool-down walk. Results: Yeah!  I completed the first workout.  My pace was slower than prescribed.  I did more of a slow walk than a brisk walk and my fastest run was about 6 mph.  I ended the workout just under a mile at 0.95.  My breathing was heavy, though not overly strained.  My heart rate was good, above the threshold and comfortably below the maximum.  The biggest problem I had was with my achilles tendon, from just above my ankle to just below the calf muscle.  It began to burn during the jog segments of the second half of the intervals.  As a result, after 30-40 seconds of jogging, when the burn got too intense, I reduced speed to a walk early.  But, I still managed to finish the program. To avoid worrying about traffic and possibly collapsing too far from home, I ran barefoot on the treadmill in my basement.  For timing, I used Robert Ullrey’s podcast, played with the Routine Timer iPhone app, and kept an eye on the treadmill timer. A contributing factor to the achilles burn may be that I forgot to stretch before the workout.  When I stretched afterwards, the achilles did not hurt.  So, it should be okay going forward.  I suspect the achilles burn is from running barefoot and landing mid-foot instead of using the heel-strike common when running while wearing shoes.  I think the achilles burn may be overcome more easily than the shin splints of heel striking, at least I hope so. Overall, it was good first workout.  But, as a geek making a change from nothing to something, I almost wish there was a week zero to get started more easily.  It’s all uphill from here; should be good.

In a probably not unusual manner, my website has evolved through a progression of technologies.  After working my way through plain HTML, PHP, and a PHP framework (Kohana), perhaps it is time to try some blogging software, in this case, WordPress.  I have written articles/posts using the other mechanisms, but this will allow for writing more text instead of code.  Let’s see how this experiment unfolds.

About this blog

This blog is a place for me to think through software development, architecture, tools, AI assisted work, and the practical judgment required to build useful systems.

Some posts are technical. Some are reflective. Some are about the way software development changes as the tools around us change. I am especially interested in the gap between what a tool can generate and what a developer still has to understand, review, shape, and own.

Contents

• History
• Functionality
• Using The Backup Web Interface
• Implementation Details
• Download Files
• Installation Instructions

History The intent of this enhancement was to implement a feature I felt was missing from IPCop. Though IPCop had a mechanism for backing up the configuration to a floppy disk, this would obviously not work if a floppy drive was not present in the machine. And, if a floppy drive was present, it could be inconvenient to use, especially if the floppy disk needed to be left in the machine or if the IPCop machine was not easily accessible. So, I set out to remedy that.

IPCop is a very capable open source firewall. I highly recommend it. For more information, follow the title link. This page is to document my additions to it. IPCop Configuration Backup This enhancement is to increase the configuration backup capabilities of IPCop. IPCop v1.2 through v1.3.0 only allowed for backing up the configuration to a floppy disk. This enhancement allows for backing up the configuration through the web interface. Note: This functionality is included in IPCop starting with v1.4.0.