iOS 7 Exchange ActiveSync problems revisited

Back in September I posted an article about a problem that occurred when synchronizing iOS 7 devices against Exchange 2010 SP2. The wheels of justice grind slowly, but Microsoft has released a KB article and accompanying hotfix that describe the symptoms precisely.

I also got an odd report from a large enterprise customer; they had several hundred iOS 7.0.2 devices, all on Verizon in one specific region, that were having synchronization problems. The issue here turned out to be a network configuration issue on Verizon’s network that required some action from them to fix.

Now you’re probably starting to see the value in solutions like those from BoxTone

 

 

 

3 Comments

Filed under UC&C

My introduction to night instrument flying

There’s something particularly special about flying at night. As the air cools, it tends to calm, and on a clear night the visibility is stunning.

Sadly, I hadn’t flown at night since leaving California. After moving here, I ran afoul of RAFA’s requirement for night checkouts. See, the FAA has its own set of requirements about what’s known as “night currency.” In order to legally fly with passengers at night, you must have completed at least 3 takeoffs and landings at night during the preceding 90 days. On top of that RAFA requires that you have a RAFA instructor check your night flying technique out. This is immensely complicated by the fact that the Redstone Arsenal airfield currently doesn’t have any working lights, so getting checked out requires moving your plane to Huntsville while it’s light, then putting it back the next day. I just hadn’t been able to get an instructor and an airplane together at the same time, so my FAA currency had lapsed too.

Luckily last Friday I was able to solve that problem. Caroline, one of the RAFA instructors, had posted a picture on Facebook of a night flight she did with a student, and I commented on it, so she responded and told me to let her know when I wanted to fly at night. Challenge accepted! I booked the trusty club 182 for the evening, but it was down with a transponder failure, so I ended up in a 172 with Caroline and her friend Norma, who came along just for fun. Rather than a typical night requalification— 3 circuits around the traffic pattern— we decided to get some instrument practice. After taking off from Huntsville, I put on the foggles and flew us to Cullman,where I did a not-terrible job of flying the GPS approach to runway 20. (More on the various types of approaches and what they mean in a future post). Then I flew us back to Huntsville, where I flew the instrument landing system (ILS) approach to runway 36R. That was much more challenging, I thought, in part because we were getting radar vectors from the controller (a fancy way of saying that he was assigning us headings to fly to line us up with the approach course). After my approach, Caroline flew one while I acted as safety pilot, then I flew another approach and we called it a night (well, except for an excellent dinner, but that’s not really aviation-related).

Nightflight

Norma took this picture upon landing on 36R at Huntsville

Flying instrument approaches at night is no different than flying them during the day: the airplane doesn’t know it’s night, and you’re either flying in clouds or using a view-limiting device that keeps you from seeing outside in any event, so you stay focused on the instruments and fly the approach. Despite the fact that there shouldn’t be a difference, I really enjoyed the night approaches and look forward to doing it again… and again and again, since getting really good at instrument landings is kinda the whole point of getting your instrument rating.

Leave a comment

Filed under aviation

The future of importing large quantities of Exchange data to Office 365?

It wouldn’t be accurate to say “you can’t”, but Microsoft doesn’t make it easy.

Whether you’re moving mailboxes or PST data to Office 365, your imports are throttled; that is, Microsoft imposes a limit on how fast you can move information into their data centers. The exact speed of your import process will vary according to a variety of factors, including what protocol (IMAP4, MAPI, or EWS) you’re using, what migration tool you’re using, and how many concurrent threads it can spin up, how busy the data center you’re importing into is, and the mix of item sizes in the mailboxes or PSTs you’re importing.

The problem with this throttling is that it’s largely opaque. Although Microsoft publishes “observed data,” my own observations have shown that migration throughput can vary widely based on these factors and a bunch of others besides, possibly including the phase of the moon and whether you have recently said anything disparaging about Microsoft anywhere on the Internet.

Recently I had a customer who wanted to migrate 30TB of PST data to Exchange Online Personal Archives. While this might sound ridiculous, it makes perfect sense given that Office 365 E4 plans include an unlimited-size Personal Archive for each mailbox. That’s a hard deal to beat… if you can figure out how to get the data in. At one point, in a fit of frustration we asked Microsoft whether we could just send them a bunch of disk drives containing the PSTs. “Of course not,” they said (with “silly boy” being the unspoken coda to that phrase). But it turns out that Azure is now providing bulk import of data by sending disks to them: the Windows Azure Import/Export Service is now in preview. With any luck, we’ll see a similar service from Office 365 in the not-too-distant future. And when it happens, remember, Andy Tanenbaum had the idea first.

3 Comments

Filed under Office 365, UC&C

Thursday trivia #102

Whew. Back from Chile and trying to catch up. Entropy always increases.

  • Upgraded my MacBook Pro to Mac OS X Mavericks (which I still think is a clumsy name) yesterday. So far I don’t notice any major differences in my workflow but I haven’t really had time to explore.
  • If you’re an Exchange designer or architect, I’d appreciate your response to this short survey on Exchange site designs.
  • Burn down the farm? That’s a radical approach.
  • It takes a special kind of crazy— the good kind— to build your own fully functional Boeing 767 simulator.
  • I’m starting to get more and more excited about the release of the Xbox One.
  • From the “industry on parade” department: here’s a really interesting analysis of how Apple builds the new Mac Pro. I have no need for one, but they sure are purty. 
  • Because ROCKETS.

Leave a comment

Filed under General Stuff

Sunday surprise in Santiago

I purposefully didn’t plan much for this weekend; I had a quiet day yesterday, with a bit of shopping and a Spanish-subtitled horror movie, and I planned to spend part of the day working. My coworker was eager to get out and see a bit more of the city, so we ended up spending the day exploring– and it was quite a day!

Like many other cities, Santiago has a tourist bus service called Turistik that runs a circular route around the city. You get on the bus, get off wherever you want, and linger at each stop, or not, as you see fit. We decided to use the bus to get around, so we paid CLP$20.000 (see what I did there? about US$40) for an all-day pass, then caught the bus right in front of the hotel. It first stopped at Parque Arauco, a very large and verrrrry upscale outdoor mall where I had dinner and my movie last night. If you’ve been to Redmond Town Center, Levis Commons, or Fallen Timbers, you’ll get the idea (except that Parque Arauco has a car dealership too, so take that, yanquis!) We stayed on the bus and went to Cerro de San Cristobal, where we’d planned to hike the trail to the top. Unfortunately, as we found out after a long walk to the trailhead, the trail on the side of the hill where we were was closed, so we ended up taking the funicular to the top instead rather than hiking around the hill to the other trailhead. The weather was still fairly overcast, but there was a very refreshing breeze on the top of the hill, and the haze wasn’t as bad as it was last weekend when I was there.

After a short walk around Bellavista, we caught the bus again to Mercado Central(the Central Market), an indoor market that combines several large restaurants (we had lunch at Donde Augusto, which was excellent), a fish market, fruit and vegetable stands, etc. It’s completely touristy but was still pretty interesting.

 

From there we walked to Plaza de Armas, which contains the central cathedral of Santiago, the main post office, and several other major buildings. They were setting up for a concert of some kind, so the square was crowded and busy.

DSC_1871

The Metropolitan Cathedral of Santiago

WP_20131027_014

a Rapa Nui-inspired statue in Plaza de Armas

Most of the museums and other public facilities were closed, so we didn’t get to do much of the traditional tourist stuff. We walked back to the Mercado and caught the bus again; when it stopped opposite Cerro Santa Lucia, Dave said “hey, that place looks neat; let’s go check it out.”

DSC_1874

the fountain in the courtyard

The whole hill is layered with stone staircases and various structures, including several small gardens, a church built in 1872 by Benjamin Vicuna McKenna, and two forts originally built for defense of the city. The views from the top of the hill are spectacular, too.

WP_20131027_027

Pedro de Valdivia, first governor of Chile

DSC_1876

city view from the top of Santa Lucia; you can actually see mountains in this one

As we were exploring, we could hear what sounded like a marching band off in the middle distance– a little unusual, given that they were playing an assortment of songs including movie themes. They didn’t seem to actually be marching, though. We made our way back down toward the street and I noticed something unusual: there was a medium-sized crowd of people thronging the street, and at a nearby underpass there were big arches of purple and white balloons. We watched for a few minutes and watched as a group of dancers in what I presume was traditional Incan dress (given that their jackets said “Atahualpas de Paramonga”, preceded by a group of drummers, danced their way up the street.

DSC_1885

A dancer; not shown: non-traditional tennis shoes

As the dancers moved down the street a larger group came into view, carrying a large, flower-bedecked bier and preceded by a group of women in what looked like purple habits. The women were walking backwards and swinging censers, producing a cloud of smoke such as I haven’t seen since the last concert I went to at Shoreline.

DSC_1888 DSC_1892

a mysterious object borne through the streets

As they passed, I was able to read the sign on the nearest corner of the bier and learned that the bier was carried by members of Hermandad del Señor de Los Milagros, or the Brotherhood of the Lord of Miracles. We had lucked into part of the annual procession honoring the Lord of Miracles, which takes place on the last Sunday in October. The tradition started in Peru but has spread worldwide. As the procession neared the underpass, the waiting spectators dumped glitter and balloons on the celebrants below, who gleefully stomped on the balloons to pop them.

WP_20131027_034

fire in the hole

WP_20131027_036

I was able to capture a balloon intact.. before stomping on it

After the procession left, we walked back to the bus stop, but the bus was long gone. We walked for about a mile and a half until we found a cab, then headed back to the hotel, where I passed a quiet night working on slides for the webcast I did yesterday.  All in all, it was a day very well spent, and it was fun for a change to go prowling around the city with someone instead of kicking it solo. Thanks, Dave!

Leave a comment

Filed under Travel

Santiago, day 2

It’s a measure of how much I’ve been working that I am just now getting around to posting a travelogue from last Sunday. This week has passed by in a blitz of activity, which is good. My team has gotten a lot accomplished, which, after all, is what we came here for. But before all the work started, I had the pleasure of having a day to explore.

I’d planned to meet my coworkers Todd and Dave at the hotel after their flight arrived, then drive to Valparaiso with fellow MVP and well-known Chilean Jorge Patricio Diaz Guzman. Unfortunately, Jorge had a work emergency to tend to, so I kept the rental car I’d gotten on Saturday. I rented through the hotel by asking the concierge to find me a rental car, because this seemed to be the fastest way to get a car. Sure enough, within 20 minutes or so Maxima had delivered a car to the hotel: a tiny Chevy Spark with a manual transmission and almost enough room for 3 adults. (It has 4 seats but it is wishful thinking to imagine that four normal-sized American men could fit into it; luckily we only had 3 people.)

WP_20131019_004

they see me rollin’, they be laughin’

After Dave and Todd arrived and had a few minutes to unpack and freshen up, we set out for Valparaiso. The route to get there is very straightforward: get on highway 68 going west and keep going for 120 km or so until you hit the ocean. It’s a lovely drive, with two large tunnels and some long up- and downhill grades that our car could barely handle. The speed limit ranges from 70 km/h to 120 km/h, but no one except American tourists and people in underpowered cars like hours follow it, especially not big trucks. We made it to Valparaiso but decided, since none of us had any firm plans to do anything there, to go back to a restaurant Todd knew of in Concon, another 20 or so km down the coast. The weather was pleasant and there were great views along the coast, so off we went, braving significant traffic along the way. Both sides of the narrow coastal road are packed with restaurants, shops, and rental property but there is little parking, so we spent lots of time waiting while other drivers maneuvered in or out of parking spaces. We also made frequent stops for photos, both on the route out and back.

WP_20131020_005

a view of the coast while standing on a rock in a tidal pool (Nokia 920)

DSC_1826

ocean view (Nikon D5100)

DSC_1841

action shot! rock climbing + sailboat

Eventually we made it to the restaurant Todd had recommended, Punta del Este. It was well worth the trip– think Dave’s Cajun Kitchen, or your favorite hometown restaurant for those of you who aren’t from Houma, and you’ll get the idea. We had an appetizer platter of razor clams, conger eel, and several kinds of fish. I had tilapia with shrimp sauce, which was also excellent. Then we drove back, stopping at a few different places to take pictures; there was one gorgeous house that Dave was particularly smitten with.

DSC_1843

We haven’t picked out a name for this other than la casa de Dave

On the way back we needed gas, so we stopped at a highway rest stop that would be familiar to anyone who’s ever traveled the New York or Ohio Turnpikes. Fuel here is expensive, but at least you get full service at the station in exchange for your hard-earned CLP$. After returning the car (a simple matter of giving the keys back to the concierge), we walked over to Costanera Center, the nearby mall, to find dinner. We had an excellent meal at Le Due Torri, an Italian-and-seafood place that delivered very well on both fronts, then back to the hotel. e were all pretty worn out by that point but it was an interesting way to spend the day. I’d love to come back to the Vina del Mar/Concon area during the Chilean summer; the views are gorgeous.

Leave a comment

Filed under General Stuff, Travel

Office 365 PhotoSync and the third-party market for Office 365

Office 365 has its own thriving MVP community, and fellow MVP Loryan Strant sent me an announcement of a new product he’s developed for Office 365: PhotoSync. The purpose behind the tool is to ease the process of managing user photos in enterprises by providing a better tool for managing user photos. There are tools that provide similiar functionality for on-premises deployments, of course, but this tool’s unique approach (or perhaps unique marketing, as I haven’t tried it myself) is to focus on the fact that many Office 365 deployments will use directory synchronization to get directory information from the on-premises deployment to Office 365.

Using a shared hosted service means accepting some compromises; for example, Microsoft greatly limits subscribers’ ability to customize SharePoint or to configure various aspects of Exchange such as database and DAG settings. This might seem to limit the possibilities for developing software products to supplement Office 365. I think it’s a healthy sign that third parties such as Loryan are developing add-ons and utilities for use with Office 365, although I suspect that only the most agile organizations will be able to identify opportunities and exploit them fast enough to keep up with the cadence of feature and service updates that Microsoft seems to be aiming for.

More on PhotoSync in the future…

1 Comment

Filed under Office 365

Thursday trivia #101

I wrote a long post, then WordPress ate it, so here’s what you get instead: I am still in Santiago and have already worked 40 hours this week, with more on the way. A typical day starts about 8am with a team breakfast at the hotel, then about a 2km walk to get there, then boom! the fun begins. I have not left the office before 9pm yet, but I haven’t been there after 10pm either, so that’s good. When I get time (hopefully this weekend) I’ll write up my trip to Vina del Mar this past Sunday, then another post with some random observations about Santiago based on what little I’ve seen.

One Exchange-related note: I am fortunate to be working with two extremely sharp graduates of the Microsoft Certified Master program. I am more convinced than ever that Microsoft is doing themselves a great deal of damage by ending the program that takes smart, experienced consultants and gives them a means to sharpen their skills to such a high degree.

Leave a comment

Filed under General Stuff

Exchange 2013 Inside Out: Clients, Connectivity, and UM now available

At long last!

Today is officially the release date for Microsoft Exchange Server 2013 Inside Out: Clients, Connectivity, and UM. Because I missed my original deadline, the book was not available at the same time as Tony’s Exchange Server 2013 Inside Out: Mailbox and High Availability, which is a shame since the two books complement each other well. Between the two of them, they cover virtually every important or interesting aspect of Exchange 2013. My book focuses on client access, transport, unified messaging, Lync, and Office 365 integration, which is plenty!

I feel like it’s fair to reprint a section of the acknowledgements from the book here; I owe a great debt to the many people who volunteered their time to read drafts of the manuscript, point out errors, and make suggestions for improvement. As always, they share in the credit for the high quality of the book, and I am solely responsible for errors and shortcomings in it. Many thanks to my posse:

I was incredibly fortunate to receive a great deal of help with this book from a variety of sources. A large group of Exchange experts from the Microsoft Most Valuable Professional (MVP) and Microsoft Certified Systems Master (MCSM) communities volunteered their time to read early drafts of the chapters as they were produced; their mission was to identify shortcomings or errors and to suggest, based on their own experience, ways in which the book could be improved. This book is much better thanks to their efforts, which I very much appreciate. My thanks to Kamal Abburi, Thierry Demorre, Devin Ganger, Steve Goodman, Todd Hawkins, Georg Hinterhofer, Miha Pihler, Maarten Piederiet, Simon Poirier, Brian Reid, Brian R. Ricks, Jeffrey Rosen, Mitch Roberson, Kay Sellenrode, Bhargav Shukla, Thomas Stensitzki, Richard Timmering, Steven van Houttum, Elias VarVarezis, Johan Veldhuis, and Jerrid Williams. My thanks also go to the broader MCSM and MVP communities, particularly Paul Cunningham, Brian Desmond, and Pat Richard, for discussing topics or sharing scripts that informed the material I wrote.

In addition to these volunteers, I benefited greatly from the efforts of many people from the Exchange, Lync, and Office 365 product teams at Microsoft, including Diego Carlomagno, Bulent Egilmez, David Espinoza, Kern Hardman, Pavani Haridasyam, Tom Kaupe, Roy Kuntz, Lou Mandich, Jon Orton, Tony Smith, Greg Taylor, and Mini Varkey. Extra thanks to Rajesh Jha for taking the time to write the foreword for both books—no easy task considering how often Tony and I have hassled him about various matters.

One thing I can’t explain is the pricing of the two books. For some reason, the Kindle edition of my book is selling at list price, $39.99. The Kindle edition of Tony’s book is discounted, and both the Kindle and print editions of his book are less expensive than the print edition of my book! This is solely due to Amazon’s complex and inscrutable pricing algorithms; it seems unfair since Tony’s book is longer (and probably better written) but there you have it.

4 Comments

Filed under General Stuff

Santiago, day 1

Yesterday was my first day in Santiago, Chile, which means it was also my first day in South America. I’ve previously visited Asia, Africa, Australia, and Europe, so now all I need to do is contrive some way to get to Antarctica and I’ll be all set.

To get here, I flew on Delta’s flight from Atlanta, about which I can say that only that it was adequate. My Economy Comfort seat was decent, and I slept for a good six hours or so, waking up just in time to watch the sun rise over the Pacific.

DSC_1772

sunrise, before it got too bright to actually take pictures of

Upon arrival at Santiago’s airport, I found that Chile, like Brazil and Argentina, charge incoming visitors if those visitors are citizens of a country that charges Chileans an entry fee. For example, Chileans visiting the US must pay a $160 fee, so Americans visiting Chile have to pay the same fee. This is handled via separate set of stalls at customs: first you pay the fee and get your passport stamped, then you go through immigration, then you claim your luggage and go through a customs inspection. During this process, I learned that you are not permitted to import beef jerky (or other kinds of smoked meats) into Chile, which is too bad because I had packed a bunch of it for quick protein. Alas.

I’d already reserved a taxi through TaxiOficial.cl, as recommended by our travel department. After baggage claim, a quick stop by the payment desk netted me a receipt that I handed to the driver, who whisked me off to the Intercontinental in the business district. The hotel is well situated right near a major highway, a large mall, and, well, lots of businesses. I checked in, took a quick shower, unpacked, and set out to go exploring.

First, though, I rented a car. This was recommended by SantiagoTourist.com, a web site I found while at the hotel. (Oddly the hotel wifi seems to block Bing, but allows Google.) For about $60, I got a manual-transmission Chevy Spark, the smallest car I’ve ever driven. However, it proved to be adequate for my needs, since all I really needed was basic transportation. First I drove to the Bellavista area so I could go up Cerro de San Cristobal. (ed note: I’m typing this on a Windows machine that doesn’t make it easy to add accent marks, so I’m not adding them. Just pretend like they’re there.)  I parked in a public garage on Calle Pio Nono and walked about 8 blocks to the entrance of the park, from which you can take a funicular railway to the top, hike up a trail, or ride on a bike path. I elected for the funicular, which was a good call, as I got some excellent pictures on the way up. As you can see, it was a typically hazy/smoggy day, so the mountains were visible more as a suggestion of mountains than anything else.

DSC_1793

looking down onto the city from the railway

The funicular, which cost CLP$2600 (or around US$7)  stops halfway up so you can go to the zoo; I declined and went all the way to the top, whereupon I was able to climb up to the top of San Cristobal. There’s a chapel there, along with a large statue of the Virgin Mary, which you’ll see often in images of Santiago. However, from one angle I spotted something unusual—a ladder running all the way up the statue. I was sorely tempted to climb the scaffolding next to the statue and ascend this ladder, but since I didn’t think going to jail in Chile would be much fun, I decided not to.

After taking the funicular back down, I walked through part of the Barrio Bellavista area, more or less following the walking street-art tour that SantiagoTourist recommended. This turned out to be time well spent; some of the art was amazing, while some was just good, but there’s a lot of it. A few samples:

DSC_1776DSC_1781DSC_1785DSC_1814

A few of the many murals and street paintings in Bellavista

After Bellavista, I drove back to the hotel to plug in my gadgets for a few minutes and plan the rest of my day. (I made another stop en route, thanks to a suggestion from my friend Anne, but it’s classified until Christmas.) A quick glance at the map showed that I was close to Parque de las Esculturas, a large  open-air sculpture park and botanical garden, so I headed out to walk it and see what’s what. The park itself is right next to the Mapocho River, the level of which varies greatly according to how much snowmelt and/or rain is nearby. The park was full of people, mostly couples apparently looking for a place to smooch away from their parental units. Lots of stray dogs, too; that’s sort of a hallmark of Santiago (one night I saw three dogs in the middle of a six-lane road chasing each car as it passed; miraculously none of them got hit.) None of the sculptures especially resonated with me, but the park also has little islands of trees, most native to Chile and/or Argentina, and it was neat to see the differences in the native flora and the kinds of trees I’m used to. As an example, here’s a picture of an ombu treefrom the park.

ombu-tree

I’d never heard of an ombu tree before

After the park, I walked back towards the hotel, stopping at the enormous Costanera Center mall. It’s basically just like an American mall: it has a Dunkin Donuts, an Applebee’s, and a ton of other US-centric shops. That made me want to leave, since ordinarily I avoid malls like the plague. It was moderately crowded, so I could people-watch, and I was hungry, so I decided to stay. Luckily there were some local restaurants; the top-floor food court has a very nice assortment of sitdown restaurants, American fast food, Chilean fast food, and snack shops. I decided to sit down and have a steak… but took the waiter’s advice and ordered without looking at the menu, a mistake that ended up costing me $87 for what was, admittedly, an excellent steak, a platter of jamon and mozzarella, and a pisco sour. Still, I was surprised; Santiago is pricier than I’d anticipated. Apart from that, there was nothing remarkable about the mall except for its size; it has five huge floors with several hundred stores; if I don’t go back that will be fine with me.

By that point I was pretty tired, so I headed back to the hotel, read a bit, and went to bed. What I should have been doing was planning my trip to Valparaiso for the next day, but hey.

Leave a comment

Filed under General Stuff, Travel

Fitness update: two months in

So far I’m just over halfway through the four-month group fitness program I signed up for on Fitocracy: I’m doing the program with John Romaniello, but there are others with different focuses.

tl;dr: I am super pleased with the results. I’ve lost 8 pounds, which is no big deal; I wasn’t doing this to lose weight per se. I have also greatly improved my strength; my bench press went from around 100 to a max of 165 (so far). My deadlift max is 245, and I have squatted 235 (and am working on going higher). My goal is to break a 200 bench, 300 deadlift, and 300 squat by the end of the year. Just as importantly, I look better. I’ve lost quite a bit of body fat (more on that in a minute) and my muscles are bigger. Most importantly of all, I feel better. My balance and posture have improved, I am more mentally alert, and I am less stressed.

How’d I do it? There’s no magic, just picking up heavy things and putting them back down. Oh, and eating better. The big deal for me has been cutting down the amount of carbs that I eat. I used to eat a lot of carbs, which contributed to a high fasting glucose level. How high? Well, last year in California it was 99 mg/dl, which is 1 point away from the checkbox labeled “prediabetic.” This year, before I started exercising, it was down to 92. I am eager to see what it looks like now that my carb intake has gone down. How much has it gone down? On rest days, I get 63 grams of carbs. A single piece of Costco pizza has 66 carbs (as does a 20-ounce bottle of Dr Pepper). Since I absolutely adore bread, pasta, and desserts this has been a bit of an adjustment, but because I am eating plenty of fats and protein, I rarely feel hungry or deprived.

My goal is to hit certain targets for protein, fats, and carbohydrate intake each day. These are known colloquially as macros, or macronutrients. There are many different philosophies on what you should eat, when, and how much. For me, at least, counting my macros and eating whatever I want as long as it falls in those numbers (often called “if it fits your macros”, or IIFYM) has worked well. That basically gives me the freedom, much like Weight Watchers, to skip or combine meals in order to squeeze in an occasional treat. This excellent beginner’s guide to macros by Mike Vacanti, one of my coaches, has a lot more detail if you’re interested.

I’ve also changed my eating habits in another way: I follow the “leangains” method of intermittent fasting. It’s simple: I eat all my calories within an 8-hour window (sometimes stretched to 9 or 10 hours depending on what’s going on that day). If I eat “breakfast” at noon, that means I can eat until 8pm, but ideally nothing after that. This process helps tailor your body’s production of insulin, leptin, and other hormones to maximize fat burning and muscle gain. It sounds foolish, but you know what? It works. Basically, I skip breakfast, eat my first meal around noon, snack in the afternoon, and eat a normal dinner. This is not hugely different from my past life, except i no longer chow down on huge bowls of sugary Raisin Bran first thing in the morning. John Romaniello, my other coach, has a great summary of IF principles for beginners; purists may quibble with some of his broad definitions but the basic message is spot on.

What about cardio? I’m essentially not doing anything apart from the weightlifting, which is certainly doing a great job of elevating my heart rate. I guess I should say I’m not doing any endurance work. I’d like to, but on days when I lift I’m too tired, and on days when I don’t I’m resting from the lifting. As a data point, I ran a 5K with Julie and came in within about a minute of my last several races’ average, all without any running. For longer distances, clearly I’d need to get more running in too, and if I want to hit my goal of doing at least one sprint triathlon in 2014 I’ll need to start swimming.

Doing the right exercises (such as barbell squats, the bench press, deadlifts, and a few others) will activate a bunch of your muscles more or less at once. You can do isolation exercises to target specific muscles, but the basic large-muscle-group lifts will take you a long way. (And you won’t run out of options– take a look at a site such as ExRx.net to see what I mean.)

A few tips I’ve picked up, some of which may be more useful than others:

  • You can do an awful lot with protein powder, including making some pretty good cheesecake and really good shakes. As with most other foods, your experience will vary; some kinds of powder taste better to some people than others. For example, I really like BioTrust’s chocolate but their vanilla is only OK. I’ve had other people rave about how good it is though. I normally have a shake each day, with added fruit, milk, almond milk, or other ingredients depending on what macros I need to hit.
  • Beef jerky, nuts, and protein bars are essential for travel because there’s basically nothing in an airport or airplane that is nutritionally acceptable.
  • Greek yogurt: basically pure protein. Add a little to your shake to keep the powder from foaming in the blender (super important if you use the inexpensive and tasty, but foamy, Optimum Nutrition brand that Costco sells.)
  • When you’re doing pull-ups or chin-ups, squeeze your shoulder blades together like you’re trying to trap a tennis ball between them. Makes a huge difference.
  • Learn to distinguish between soreness and pain. (Hint: pain hurts more). It’s perfectly OK to exercise when sore; when in pain, not so much.
  • Different people prefer different exercise programs. Some will swear by high-rep sets with relatively low weight, while others insist that only high-weight, low-rep sets are worth a hoot. I am a big believer in experimenting until you find what works… but lift something, whether high or low reps.
  • If you’re deadlifting properly, the bar will scrape your shins. This will hurt and may draw blood. So buy some deadlift socks. Problem solved.
  • No, weightlifting will not make you too bulky if you’re a woman. Really. Trust me on this.

Although I’m pleased with my results, this is not to say that everything has been perfect. I still have some weak areas. The biggest is that my upper body isn’t as strong as my lower body: I have huge strong quads, fairly strong hams and flutes, and not-as-strong-as-I-would-like calves, but my chest, shoulders, and arms are proportionately weaker. The way to fix this: pick up heavy things and put them back down.

Like every other human, I also have some asymmetry between my left and right sides: my right side is quite a bit stronger. This is improving with time but it’s still a little frustrating because sometimes it limits how much weight I can move. My grip is weaker than I’d like, too, but that’s also coming along.

On the nutrition front, as my homeboy Tim says, food prep is super important to effective nutrition. It is much easier to make out a menu, so that you know what macros you’re going to be getting, and then eat the same thing every day. For example, my normal lunch is two Butterball turkey burgers on the stove. I am not good at this planning, which sometimes results in me eating either too much or not enough for the day’s planned macros. I am getting better at making out the menu in advance, but not at doing bulk-food preparation. That will come with time.

In summary: weightlifting is awesome. I wish I’d started sooner but I will definitely keep doing it. And a big shout out to Brian Hill, whose amazing transformation I’ve mentioned here before. I picked up a lot of random factoids from talking to him that are just now starting to make sense as I become more knowledgable. His discipline, example, and results have been a big motivator for me.

1 Comment

Filed under Fitness, Friends & Family, General Stuff

Thursday trivia #100

Boy, it’s taken me a long time to knock out 100 of these updates.

  • I’ve proposed 3 sessions for MEC 2014 and one for the Lync Conference. Let’s see which ones make it into the goal. Worst case is either 0 or all 4: in one case I have to pay for my own conference attendance, and in the other I’ll be so busy speaking I won’t get to really enjoy the shows.
  • I haven’t been flying much lately, but I aim to remedy that shortly. Every time I have a spell where I don’t have time to fly I am reminded of why people don’t buy their own airplanes. They cost you money whether you have time to fly them or not.
  • Fitness progress continues. I have an upcoming post on that in the queue.
  • This story (which has been mislabeled as “hacking”) is a great example of why optional mobile device management (MDM) isn’t worth a hoot: if you want to manage your organization’s mobile devices, users cannot be allowed to opt out. The LA Unified School District tried to go cheap and not spend money on a “real” MDM solution, and they paid for it.
  • Deb Fallows, wife of the estimable James Fallows and a noted author in her own right, has a great set of articles exploring aviation lingo (not surprising, given that she’s a linguist). Here’s one excellent example.
  • I’ve enjoyed using iTunes Radio, but the current version of iTunes for iOS is super buggy. I hope they fix it soon.
  • Apropos of music: the GDR2 + Amber update for my Nokia Lumia 920 has introduced Bluetooth stuttering and problems displaying song/artist data on my car stereo. GDR1 worked flawlessly. GDR3 claims to introduce a bunch of BT fixes, so I hope these problems disappear too, along with the iTunes 11.1.1 bugs.
  • PhotoReviewer sounds like exactly what I want: a tool to quickly triage large numbers of photos and decide which to keep and which to get rid of. I can’t tell from this review whether it works on existing iPhoto libraries or only on pictures you haven’t imported yet, but I’m going to try it.

Leave a comment

Filed under General Stuff, Musings

2-factor Lync authentication and missing Exchange features

Two-factor authentication (or just 2FA) is increasingly important as a means of controlling access to a variety of systems. I’m delighted that SMS-based authentication  (which I wrote about in 2008), has become a de facto standard for many banks and online services. Microsoft bought PhoneFactor and offers its SMS-based system as part of multi-factor authentication for Azure, which makes it even easier to deploy 2FA in your own applications.

Customers have been demanding 2FA for Lync, Exchange, and other on-premises applications for a while now. Exchange supports the use of smart cards for authentication with Outlook Anywhere and OWA, and various third parties such as RSA have shipped authentication solutions that support other authentication factors, such as one-time codes or tokens. Lync, however, has been a little later to the party. With the July 2013 release of Lync Server 2013 CU2, Lync supports the use of smart cards (whether physical or virtual) as an authentication mechanism. Recently I became aware that there are some Lync features that aren’t available when the client authenticates with a smart card– that’s because the client authenticates to two different endpoints. It authenticates to Lync using two-factor authentication, but the Lync client can’t currently authenticate to Exchange using the same smart card, so services based on access through Exchange Web Services (EWS) won’t work. The docs say that this is “by design,” which I hope means “we didn’t have time to get to it yet.”

The result of this limitation means that Lync 2013 clients using 2FA cannot use several features, including

  • the Unified Contact Store. You’ll need to use Invoke-CsUcsRollback to disable Lync 2FA users’ UCS access if you’ve enabled it.
  • the ability to automatically set presence based on the user’s calendar state, i.e. the Lync client will no longer set your presence to “out of office”, “in a meeting,” etc. based on what’s on your calendar. Presence that indicates call states such as “in a conference call” still works.
  • integration with the Exchange-based Conversation History folder. If you’ve configured the use of Exchange 2013 as an archive for Lync on the server side, that still works.
  • Access to high-definition user photos
  • The ability to see and access Exchange UM voicemail messages from the Lync client

These limitations weren’t fixed in CU3, but I am hopeful that a not-too-distant future version of the client will enable full 2FA use. In the meantime, if you’re planning on using 2FA, keep these limitations in mind.

1 Comment

Filed under General Tech Stuff, UC&C

Need Windows licensing help? Better call Paul

No, I’m not giving it. That would be like me giving advice on how to do a pencil drawing, or what wine goes with In-N-Out Burger.

A year or so ago, I had a very complex Windows licensing questions that Microsoft was unable to answer. More to the point, no two Microsoft people were able to give me the same answer. I did a little digging and found Paul DeGroot of Pica Communications, author of the only book on Microsoft licensing that I know of. Paul quickly and clearly answered my question, and a couple of rounds of follow-up questions after that. Armed with his information, I was able to solve the particular problem I was having in a less expensive, less painful way than just buying all the licenses. As I was cleaning out my inbox, I found our discussion and remembered, guiltily, that I meant to mention Paul’s services earlier. Under the banner “better late than never” consider this a belated, and strong, recommendation.

Leave a comment

Filed under General Tech Stuff, UC&C

First real instrument lesson

I took the boys down to Tuscaloosa last weekend to visit David. The weather was fine, and we had a lovely visit, but it ran a bit long, and then I couldn’t get the plane started. It’s finicky, but it was my fault, not the plane’s. Then I wouldn’t have been able to get back to Redstone before dark, and I’m not night current, so we ended up leaving the plane and driving home (a process made much harder by the fact that it’s impossible to rent a rental car after 6pm in Tuscaloosa on a Sunday). The next day I needed to go back down to pick up the airplane, so I called my instructor to see if he wanted to fly me down there. The flight turned into an instrument training lesson, which was exactly what I was hoping for.

Weather at Redstone on departure was fair: ceilings were about 3500’ with visibility of 4 miles. It started raining just as I was finishing the preflight. John had filed an IFR flight plan direct to Tuscaloosa at 5000’, which turned out to be ideal for getting me some actual instrument time, including flying through rain. This turned out to be a nonissue because when you’re only using your cockpit instruments for navigation, not being able to see because of rain doesn’t pose a probem.

I say “actual” because you can log both simulated instrument time (in which you wear a view-limiting device such as this) or actual time. “Actual” in this context means you’re flying completely on instruments, without visual reference to the ground. In our case, that meant we were flying through a layer of clouds for a total of nearly 50 minutes. That meant that I had to control the airplane’s altitude, attitude, and course using only the instruments in the cockpit. All pilots are required to receive training on this, and to demonstrate proficiency in doing it, as part of the initial training process, but doing it in actual is quite a different matter. It’s very demanding work; you have to keep a consistent scan pattern on your instruments to make sure you’re holding course and altitude.

One key difference is that the best way to do this is to use predetermined engine settings: at a certain RPM and manifold pressure at a given altitude, you can predict how fast the plane will go and to make it climb or descend at a predictable rate, you know how much power to add or remove. Flying on an instrument flight plan often involves reaching very specific altitudes at specific points in space, i.e. you may be told to cross a fix at a given altitude, and you need to figure out how to make that happen.

I did reasonably well; I didn’t have any trouble maintaining my altitude, and my heading control was generally good except for a couple of minor excursions when I got over-focused on altitude or airspeed. You really have to divide your attention between all of the instruments to maintain a consistent flight path, and that’s very much a learned (and perishable) skill.

We made it safely to Tuscaloosa, landed, and I got the Arrow started. I took off first, flying VFR back to Huntsville at 3500’. In the Arrow, I was averaging about 145kts groundspeed on the return, and the flight, which took place between a high layer of solid overcast and a lower layer of broken clouds, was quite nice.

WP_20130930_004

 

between the layers en route TCL-HSV

After a smooth and uneventful flight, and a decent landing, I logged 0.2 simulated instrument, 0.8 actual, 0.2 VFR for the leg down, plus another 1.0 for the return VFR flight. I’m looking forward to more instrument time… make mine actual!

Leave a comment

Filed under aviation