Evening run + workout (11 Jan 11): Nike+

Greetings all…

Hope all is well with you. Yesterday morning I missed my run, so (by default) I decided to combine the run and workout in the gym. I’m glad to say that last night’s training was great. I ran my fastest mile this year, so far. It was cool to hear Tiger Woods say (again) “Congratulations, you’ve just ran your fastest mile yet!”. My approach this time (one I will adopt from now on), is to start the run out faster to gain time, then adjust the pace after (at least) 0.5 miles. Fortunately I didn’t suffer shin splints on the treadmill. I’m still investigating my running form so hopefully the longer I run (optimizing along the way) the less shin splints will visit me. Last night’s run stats are here.

I’ve got less than a mile to reach my next level on Nike+. For now, it’s time to get serious about the 5K training, and updating my gym workout training – weight training has never been difficult, but having a detailed plan is better than none at all.

::: optimize :::

Fresh!

Evening run + workout (09 Jan 10): Nike+

Last night before working out with weights, I took another run, this time on the treadmill. In hindsight, it was a run I should have forfeited, as I did less than a mile (0.74 mi), BUT, just wanted to see what doing two runs a day (this was a first).

The graphic above shows my current goal of complete 10 runs in two weeks. I’m hoping each successive run will get me back to where I was last summer…so I can improve on that, as well.

Over the next day, I’ll be formulating my training plan for my 5K this summer, as well as a more detailed bodybuilding (for lack of a better phrase) workout plan. Since I’ve been doing that for years, I know how my body responds to different exercises, but overall, if I’m going to develop goals for running, I should do it, in plan format, for workouts as well (including nutrition aspects). Fortunately for me, my metabolism is still high :-)

More later. Today’s a recovery day, back to it in the morning. Have a great day…

::: optimize :::

Fresh!

1st Run – Nike+ iPod (Nike Plus)

Greetings readers…

I hope this post finds you well. Some of you that have known me for years also know that I regularly try to exercise and have been working out more on than off since college. For those that regularly exercise, often times it can take just *one* break to get you to fall off the fitness wagon for a good long time. I suffered such a break and have been off the wagon for about TWO YEARS (thank goodness for muscle memory and a decent knowledge of a good diet), luckily during that two years, people still have occasionally asked me if I work out, so that’s a good thing.

In the same vein, some of you know I’m a techie and a mild gadget guy. Being such, one of the gadgets I own and enjoy is a 2nd generation iPod Touch. Late last year when I graduated up from a failing 1st generation one, I noticed it came loaded with the Nike Plus app. I knew of the Nike Plus system primarily as an app to track runs. There are many other free and paid fitness apps at the iTunes store, a few that I tried, but I paid no attention to the Nike Plus app.

Unsatisfied with being off the wagon for so long, I recently took another look at the Nike Plus app and then went to the website to see how this thing really works. I first found out that the sensor in the sports kit transmits data from your work to your iPod at 2.4 GHz…that immediately interested the techie in me (wireless transmission anything gets me, and as an engineer, I’ve worked for years in fields that use it). Now that I became more interested in it, the biggest thing I wasn’t interested in was……running. I never really cared for it and REALLY had my share of it while pledging a fraternity (Alpha Phi Alpha) in undergrad. During those 12 weeks I had to run just about everywhere I went…in combat boots…class to class, class to the dining hall, dining hall to my dorm, my dorm to class…you get the picture.

Consequently, from a fitness popularity standpoint, all I saw around me regularly, were runners. Since I let my World Gym monthly membership go, I wanted to adopt another form of exercise that would get me in shape and keep me that way. After some thought, running seemed to be the best. I went back to Nike’s site, and became wowed not only by their marketing of Nike Plus (this IS Nike, right?) but the resources that it offers to new and season runners alike. Still loving this whole tech + fitness combination, I became even MORE interested.

Nike (unsurprisingly) makes special shoes that house the sensor which sends the data to your iPod Nano or 2nd Generation iPod Touch. The most popular shoes in the Nike Plus line are in excess of $80….I have NEVER paid $80 for a pair of sneakers in my life and wasn’t about to. Even the New Balance and Nike crosstrainers I’ve had over the years didn’t exceed that price. So…of course, I hop on the net to find out other ways of using this sensor on non-Nike Plus shoes. Unsurprisingly, I found hacks, mods, and actual products that allow you to use the sensor with other shoes…hence saving you money if already have running shoes OR don’t prefer Nike shoes for whatever reason (I’ll provide some links below). Along with some Google search results, I decided to hop to my fave place for info, Twitter, to get some feedback on those in my stream that run and post their results to various places on the web. I got feedback by those who use the Nike Plus shoes and those who don’t…a perfect sample size to help me decided which way I want to go. Primarily, I didn’t want to spend that amount of money on a pair of running shoes, but as I gave it more thought, I realized that I’ll be running and should get a pair of shoes designed for that, as opposed to any sneaker. Still seeing some ASICS, NB, Sauconys, Nike and others in excess of $125, I was like…whew. After my three hours of article reading, Twitter feedback, and Nike Plus related videos on YouTube, I decided that as an engineer, I thrive on accuracy. I found that mounting the sensor in the sole of the shoe (as opposed to in the tongue/laces area), would provide the most accurate data results….I couldn’t let go of the need for accuracy LOL (it’s ingrained in my from professional training and being a techie, what can I say?) It was this post that made me decide to get a pair of Nike Plus running shoes (instead of cutting a hole in the current (but old) NB crosstrainers I own (wifey was shocked to see me with a new pair of sneakers on top of that …LOL). That being said, I chose, at $63, the Nike Air Alaris+ (I feel I got the best of both worlds…the tech, and a good shoe at a decent price – think I’ll hit Sports Authority for a second pair):

Fast forward to day one of the run (today). After reading up on how to set up the sensor with iPod Touch, I was psyched to do my first run this morning. The only issue I had was though the sensor was linked to the iPod, when I was prompted to calibrate it by walking around, the iPod Touch couldn’t find the sensor. After a few times last night, I gave up and decided to try in the morning.

I arise at 5:30am, get dressed, grab some juice and a cup of apple sauce and head out. I open the garage door and………….rain….ugh! After watching it for a bit and seeing it let up, I decided to take a first time drive to the nearby community college that has the track that I’ll run on. I stay in the garage and try to calibrate the sensor, but still no luck. The rain let up on my side of town, so I drove out the track and tried once more to calibrate the sensor with the iPod…no luck! Still being excited about the run, the tech, the whole thing. I warm up by walking a few laps. At 7am, in light rain, there were already one runner and another walker. Within 30 mins, another runner and 3 more walkers arrive. After finishing lap 4, I was a bit disappointed that the iPod Touch still couldn’t find the sensor. I knew that it wasn’t necessary to calibrate it but I’m a fiend for accuracy. Being that this was the first time I ever ran for fitness, I stretched, and did one (yes one) lap only. Halfway through the lap, it started raining heavier, but the temperature didn’t make the rain feel that bad. I finish the lap and head home. Soaking wet and still no data to post online, I get home, dry off and hop in the shower.

After the shower and breakfast with my son (who was a lil ticked I didn’t take him with me at 6:30am), I decided to engage in my usual problem solving activity – hit Google search to see if anyone else has had this problem. Sure enough I found good amount of folk that experienced the same. It turns out that the sensor can be put to sleep by holding a small button on the bottom of it for three seconds. Though the sensor, as I understand, is supposed to come in the package awake (ready to use), I suspect mine was sent asleep. I read the guide again (finding nothing about having to wake it upon first use), as well as a few posts online, then flipped the sensor over, pressed the button, placed it back in the shoe, followed the instructions from the iPod Touch, walked around a bit and ….voila…received a sensor found message on the iPod Touch :) Now, I’m definitely happy. I run back up stairs thinking I can do a run around the neighborhood, open the garage and…..rain!. Oh well.

As you can guess, I’m looking forward to my next opportunity for a run AND to be able to post my results on line. I’m excited about joining the Nike Plus running community.

Special shout outs to my Twitterati for the input and advice:

@daniellericks
@bevjack
@fave and Mrs Fave
and my new online running coach (haha..THX!) @FITTorrent

I’m exciting, and hope to keep it alive. Here’s a few links for anyone interested.

Nike Running (Nike+)
Nike + iPod FAQ (Technical)
100 Beginner Running Tips (CompleteRunning.com)
How To Start Running Without Feeling Like A Failure
Hacking Nike Plus, Part 1Creating Your Own Nike Plus Sensor holder in any running shoe sole
Nike Plus Sensor Mod (YouTube)
Tweet Your Run Data
Nike Plus on Twitter

Thanks for the long read! Catch up with u later!

peace,
F!