Tag Archives: nike+ running club

Marathon Training Update & Nike+

Early mornings can suck sometimes. Especially when you have to run on a holiday. 

But then you come across a view like the photo above and it’s all worth it. Very few others saw this site. All of time waited for me to witness this. 

My Nike+ training plan gave me a relatively light week last week but is stepping it up this week. 

I had several speed runs last week which I still find tough to get motivated for even though only last for half an hour at the most. 

I had two speed workouts; one that was 12×200 and another that was 8×400. All with short recovery times because the mornings were chilly. 

The Nike+ Running Club app on my phone has now broken one of the nice new features! It no longer repeats the info from the phone on your Apple watch. Twice this week it crashed on the watch but kept running on the phone. In fact, it never really started up properly. 

I had to delay my Friday long run as we decided to have a family breakfast and I couldn’t run after that! So I ended up going out on Sunday morning for a 12.75 miler in the temperate weather that hit this weekend. 50F is rather surprising for February. 

Later that day, Nike+ asked me to update my run programme and when it did this it put down a 12.5 mile run for Monday too. What a cow! I think “Nicki” (my name for the voice of the Nike+ app) has got it in for me. 😦

This week is going to be tough with the 12.5 miler today, a benchmark run, a 6 mile recovery run and then an 18.5 miler on Friday. 

I’m going to have to increase my food intake as I’m starting to feel like my legs are very heavy and underpowered. 

Nike+ Niggles Resolved

Mostly.

Last week Nike released an update for their Apple Watch and iPhone app. 

One of the major things that it fixed is something I had commented on in these pages before: when you start the run from your phone it doesn’t put any info on your watch! 

Thankfully, they seem to have resolved this along with putting some additional thought into the solution. 

For one thing, once you start the run on the phone and then get going , if the watch loses contact with the phone it will politely ask you if you wish to continue the run from your watch. Nicely done, Nike. 

Also, if you are running this way and you pass a distance milestone (each half-mile in my setup) it will announce the distance through your headphones that are connected to the phone, but also do a little chime on the watch so that you know you are progressing. 

All-in-all this was a nice update from Nike and I haven’t seen any new problems from it. 

On Friday morning I followed along with my running plan and completed a sixteen mile run. 

To do this on a Friday morning met hitting the streets right around five AM so I could complete it and still get into work on time. The picture above shows the view from my front window. 

It was very cold at 8F (that’s including the windchill; 20F actual) but it was beautiful out. The full moon illuminated the streets perfectly and was enhanced by the snow fall from the previous day; so, while it wasn’t quite full daylight, it was very easy to see without a flashlight. 

To get to sixteen miles I had to make up a new route as all my usual runs of that distance would take in State Parks or Trails and they were all covered in five inches of snow. 

So I concocted a route on the roads of Trooper and Skippack that gave me the necessary distance. An out and back route that wound through some pleasant neighbourhoods and skirted along the side of the Evansburg State Park. 

I wasn’t fast but a steady 8:35 pace was pretty good for that early in the morning and being so  dry thoroughly wrapped up (this makes it harder to run). The route had quite a lot of rolling hills, hence the elevation number above. Notice that t also has my heart rate recorded! 

The rest of Friday was a struggle as I was tired and very hungry(rungry). I didn’t help myself as I was in such a rush to get the run started that I didn’t eat beforehand and I only took half a Clif bar with me; oops. I managed not to eat too much junk though. Honestly. 

Nike+ Running Club Update #3

Another week goes by and more quirks are experienced.

Firstly, and perhaps most annoyingly, I had problems with the Apple Watch Nike+ during my long run last week. I was scheduled to run 13.5 miles (on a weekday morning which is, in itself, ridiculous) but at mile 5.5, the damn app just stopped working.

I tried to restart it on the watch but it came up as starting afresh. I didn’t have time to investigate too much as I wanted to complete my run, so I just started the app on my phone and continued for the remaining 8 miles. When I got home I checked in the log and it did at least still have the data for the first run. Phew. 

Then what do you do at the end? The training programme only lets you put one run towards the goal for the day. You cannot combine the efforts. So, after playing around a few times, I gave up and manually created an entry for the 13.5 miles and attributed that to the training plan.

On the Friday it had me doing a 4×400 meter speed run, with 4:30 mins recovery. It was only 21F outside that day so there is was no way that I was going to hang around in the cold for four and a half minutes between each set of reps. I did 1.5 mins and then started out again. This meant that by the last set I was pretty knackered. 

For the route, I found that the cul de sac behind my house was almost exactly 400m around the perimeter. The first run took 6:28… not too bad. The second was faster at 6:08 and then the following sets were back up at the 6:28.

Again, the speed run requires that you keep the phone in your hand so that you can press the button for the start and end of each rep. This makes me feel a little uneasy running hard with a cellphone in my hand.

More on the Nike+ Running Club Experiment

As I progress through the marathon training programme concocted by the Nike+ app, I am enjoying the challenging runs that it is assigning me. 

After last week’s benchmark run it has started to add pace requirements to the runs that I do. Currently, they are all well below the pace that I generally run at which seems a little strange. Perhaps this will adjust as the programme continues?

On Sunday I decided that I didn’t want to do the suggested exercise which was to tryout the Nike+ Fitness Club application. Instead, I opted to run 12 miles. 

The run went well and was an enjoyable run on the Perkiomen Trail from Schwencksville. 

On completing the run, I chose to categorise it as an ‘Other’ event as I had already competed all the runs for that week. 

Come Monday morning and a new training week and guess what? The app tells me I need to do an 11.5 mile run. On a Monday morning. After doing 12 miles the day before. Bugger off!

I tried to reclassify the previous day’s run so that it would count as this one, but to no avail. There’s no way to edit the assignment of previous runs; even the website doesn’t offer a way to do this. Boo. 

Because of this, the app thinks I bailed on the long run for the week. :-(. 

I did actually go out and do a four miler but that isn’t twelve miles!

Roll on to Wednesday morning and the prescribed run was a speed run with 8x800m intervals and 2:45 recovery (strangely specific). 

I wasn’t too happy about this as that’s a lot of intervals but opted to hit the streets. Running track intervals on the road is tough as you have to allow for traffic and the ground is not flat; hills in fast intervals. Yuck. 

For the recovery periods I simply jogged a little and ended up running a total of around 7.5 miles. 

Did you notice how vague that was?

Why? Well, the speed test only counts the distance you run during the speed intervals and not what you cover in the recovery. 

Four miles is all that counted from the 7.5 I covered. Grrr. Not best pleased. 

Any way, one useful thing you can do with these 800s is use them to calculate your estimated marathon time using the “Yasso 800” approach. I know this is a correlation prediction rather than a causation, but it is fun to play with numbers. 

After some finagling of the numbers I worked out that my marathon time would be 3 hours 43 minutes. That’s pretty close to my current expectations of my performance. 

Back to the Nike+ stuff: I’m not best pleased that I have to run the speed tests with the phone in my hands. As I got sweaty I was worried I’d drop my phone. I think I’m going to stick some strong magnets inside my gloves so that they will grip the metal plate in my phone case and take some of my worry away… I’ll let you know how that works out. 

Have a fun week running. 🙂

Fast Tracks New Year Day Run

Happy New Year everyone.

The club’s traditional New Year’s Day run at Valley Forge Park was this morning. It starts at General Knox car park and heads out on the rolling hills of Yellow Springs Road, then takes a sharp right up the vertical challenge of Diamond Rock Road. There were around thirty people at the start point consisting of Fast Tracks members and other from various running groups in the area that we meet with for regular runs.

This run is certainly a challenge as the hill of Diamond Rock is a constant climb and just seems to get worse as you progress; ending with a section that is around a 20% incline (if my cycling memory serves me well).

There were a few of us at the front and we stopped to take a picture at the bottom of the hill (I wasn’t in it; I took it). 

As we started up the main part of the hill there were four of us. Three of us made it to the top within a couple of seconds of each other, although I was there first. 😉

One of the club members lives near the top and had kindly left a few drinks out for us (much appreciated). We all waited a while for the bulk of the group to catch up and then decided on routes back down.

Most went back along the road, but a small group of us decided to do the Horseshoe Trail that connects onto the op of Mount Misery and takes you back to the start point. This is a nice route that runs along the ridge at the top of the hill and is (again) rolling hills.

Parts of the trail get quite technical and it comes at you quite fast too. I missed a couple of turns due to my unfamiliarity with the route, but the people I was with spotted it within a hundred feet or so.

There was a log book partway down the trail and a few people stopped to sign it and some chose to take longer route down the mountain and around the Creek Trail. I stuck to the plan and did the Mount Misery Trail, getting back first out of the group. I rarely run with the groups so I’ll take whatever I can get but will add that it is not a race. I just finished first. Some people were running up the hill with a child in a jogging chair; now that’s dedication.

After hanging back in the parking lot for a while waiting for people to come in and to say a few ‘happy new year’ greetings, I headed back to the car and home.

Here I am in my new Fast Tracks running shirt that I picked up just yesterday in anticipation of the run.
In total the run was 6.9 miles, but, oh those hills! Nike+ Run Club doesn’t seem to give elevation details in the app or in the site.

The Apple Watch worked well today with the distance announcements coming out of the speaker on the watch rather than my iPhone. That made them much easier to hear rather than having them muffled by the case on my arm. Nice touch.

I wish you all a happy new year and hope you enjoy your running in 2017.