Derek Lee-Wo

I’ve Been Hacked!!

Derek Lee-Wo — Fri, 29 Aug 2008 15:56:08 +0000

A user recently brought to my attention that Google was reporting my site as a malware site. I found that hard to believe, but I went and checked and he was right. Based on the report I see from Google, my site was acting as an intermediary for installing malware on people’s desktop. This was very distressing for me to find this out. Here is what Google displays:

I then went and checked some of my other sites and lo and behold, they were also tagged as malware sites.

It took some effort, but I eventually found the cause of the problem. I host all my domains at Dreamhost and in the home directory of my account, someone had installed a .htaccess file. It was actually a bit deceptive as they had about 80 blank lines and then the malware stuff so if you first bring it up in an editor, it looks empty. I deleted the file and all seems well. Before deleting it, I could see my browser grabbing “stuff” from some strange sites. Also, when I clicked on various links, I got strange browser window popups asking to install a virus checker. Once I remvoed the .htaccess file, that all went away.

Google has a process where I can submit my sites for review and I’ve done that so hopefully it’ll get cleared up in the next few days.

Bolt of Lightening

Derek Lee-Wo — Fri, 29 Aug 2008 02:21:01 +0000

I am among the millions who watched Usain Bolt run the 100m and 200m Olympic races in world record time and I was extremely impressed. I’m from Trinidad & Tobago and being from another Caribbean island, I love seeing other people from the Caribbean succeed on the world stage. Not to be out done, we still managed to pick up a silver medal in the 100m

Congratulations to Usain Bolt and I’m looking forward to seeing him run in the future as I know his current 100m world record will continue to drop!!

One Hundred Pushups - Week 5

Derek Lee-Wo — Tue, 19 Aug 2008 00:39:14 +0000

Kim and I have now completed week 5. It as tough!! The hardest part was the last set where we had to do at least 40 pushups. We didn’t do the stress test before the start of the week, but we figured we could do the 40 pushups…which we could, so we went with the 3rd level. We did just barely manage to complete the week though. Here wass our schedule:

We then had to do another stress test before starting week 6. Kim and both did it. I did the minimum of 61 needed to continue on level 3 and Kim did 65 pushups.

One Hundred Pushups - Week 4

Derek Lee-Wo — Tue, 12 Aug 2008 00:35:28 +0000

Week 4 was a relatively easy week. I can say that as it was almost identical to week 3, but unlike the difficulty I had in week 3, I’m a little stronger so the effort seems much more manageable. Here is the schedule we had for the week:

One Hundred Pushups - Week 3

Derek Lee-Wo — Sun, 03 Aug 2008 15:02:12 +0000

Kim and I completed week 3 of the 6-week program. We are now half-way through the program. Based on our stress test at the end of week 2, we followed the 3rd column of the plan as follows:

I think is was by far the toughest week so far. On the second day I was just barely able to complete the 25 minimum pushups in the last set. Coincidentally, that was also the first day we crossed 100 push-ups for the day, albeit over 5 sets with rest periods.

The Victims When Athletes Cheat

Derek Lee-Wo — Sat, 02 Aug 2008 12:09:50 +0000

Antonio Pettigrew admitted to doping earlier this year and now the IOC has stripped the US 4×400m relay team of their Sydney 2000 gold medal. As much as the spectators may feel cheated when this occurs, I think the people the cheaters lets down the most are their teammates. As spectators, we are just watching the sports and enjoying it, but their teammates are their peers. Their teammates are going through the same rigorous training. And on a relay team, it if the only chance for some of these runners to get a gold medal and then to find themselves stripped of it is saddening.

The situation is the same for cycling where a single cyclist can bring down the destruction of an entire team.

One Hundred Pushups - Week 2

Derek Lee-Wo — Sun, 27 Jul 2008 16:13:52 +0000

Kim and I completed week 2 of the 6-week program. Based on our initial stress test, we followed the 3rd column of the plan as follows:

The week felt pretty good and I was able to complete all the requirements without much difficulty.

At the end of the week we are required to perform a second stress test. This is to determine where what level we start week 3. I was able to perform 35 pushups and will thus continue following the 3rd column. This stress test was a vast improvement over my initial one where I was only able to do 15 pushups. I have more than doubled the number of pushups and I’m now 1/3 of the way to being able to do 100 pushups!

One Month of Running

Derek Lee-Wo — Mon, 21 Jul 2008 12:23:33 +0000

It has now been one month since I started back running and almost 4 weeks since I had the cortisone shot in my right heel. My running chart hasn’t looked this good in a long time:

My right heel has been holding up great and I have just some very minor soreness in my left heel, but even then, it’s only periodic. I think my worse pain or soreness was actually yesterday. For some reason my hips and inner thighs were extremely sore. I don’t know why as I can’t recall doing anything out of the ordinary. I also tried to go for a run yesterday and I just couldn’t do it. My whole body felt tired. I ran 0.25 miles before deciding I probably needed to rest. I ran this morning instead and I felt fine. Very odd!

The plan for now is to continue running 3-4 miles. I can feel my fitness slowly coming back, but it’s now where near what I’d like it to be in order to start ramping up my mileage.

One Hundred Pushups - Week 1

Derek Lee-Wo — Sat, 19 Jul 2008 13:13:39 +0000

Kim and I completed the first week of the 6-week program. Based on our initial stress test, we both started in the 3rd column. Here is the plan we had to follow:

Each level within a day is a set. I was extreme;y sore after the first day, but surprisingly, there was no soreness after the 2nd and 3rd days. The other surprise is that for the last set on day 3, I was able to do 25 pushups. This was after having already done 48 pushups over 4 sets. This is a lot more than the 15 pushups I was able to do before starting the program!!

One Hundred Pushups

Derek Lee-Wo — Sun, 13 Jul 2008 01:48:18 +0000

My wife and I decided to take the one hundrend pushups challenge. We just did the initial test today and we will start the program tomorrow. I was able to do 15 pushups and Kim was able to do 20 so we are both starting out at around the same level.

Starting this feels like the first time I start started the C25K plan. I love having a plan to follow, knowing that if I stick with it, I’ll see progress.