I've got the "Improve your Speed" workout from the Nike part of the iTunes store. It's basically a 10 min warm up, followed by 4 mins fast, 4 mins slow, 3mins fats, 3 slow, 2 fast, 2 slow, 1 fast, 1 slow and a 10 minute cool down. It still quite a long run, I was after something more like 30 mins, I guess I could cut the start and end by 10 mins on the MP3!
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MacRumors Official Nike+ December Challenges
- Thread starter ziwi
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I've got the "Improve your Speed" workout from the Nike part of the iTunes store. It's basically a 10 min warm up, followed by 4 mins fast, 4 mins slow, 3mins fats, 3 slow, 2 fast, 2 slow, 1 fast, 1 slow and a 10 minute cool down. It still quite a long run, I was after something more like 30 mins, I guess I could cut the start and end by 10 mins on the MP3!
twoodcc
macrumors P6
that's called a fartlek. anyways, you could do that, or a variation of it. if you cut any, take a minute off of the 4, 3, and 2 slow parts. so try this: (i use "ons" and "offs" instead of fast and slow)
4 on, 3 off, 3 on, 2 off, 2 on, 1 off, 1 on, 1 off.
and really, your "offs" shouldn't be really slow. they should be your normal running pace.
OK cool, I'm planning on a 10km attempt every Wednesday so should I do the fartlek on my other runs? (Friday & Monday with 90 mins Football Match in the Saturday). Or do I need a different schedule for it to make a difference?
Well, I'm just back from my run and I did actually go a bit further than I have done before. Did 3.7k rather than the 2.5k I usually do. Dropped my pace from ~5:15k to ~5:45k and didn't find it too bad. I think I'll try and keep that sort of pace and distance for the next 4 or 5 runs and then kick on from there again.
twoodcc
macrumors P6
well, how fast/hard are you running the 10k? or how much effort?
if you are only running 3 times a week, i would do the fartlek only once a week, and the have the other run be just a regular run.
of course, you want to keep building up to where you run more than 3 times a week if you have time.
congrats! 🙂 yeah, that's the spirit. keep it up 😉
Is anyone using the amp+ watch with their Nike+ kit? Three things that annoy me with my current Nike+ set-up are that with the Nike+ arm strap I use are:
1. I have trouble adjusting the volume as the scroll wheel is covered.
2. I have trouble forwarding a track I don't like, sometimes I press pause.
3. I can't end the workout without taking the arm strap off and getting the ipod out (which mean I have to pull out the headphone jack)
So I can see you can easily do 1 & 2 with Amp+ but can I do 3..... i.e. just one or two button press to end the workout and hear my summary and, if I'm lucky, some words from Lance or Paula!
1. I have trouble adjusting the volume as the scroll wheel is covered.
2. I have trouble forwarding a track I don't like, sometimes I press pause.
3. I can't end the workout without taking the arm strap off and getting the ipod out (which mean I have to pull out the headphone jack)
So I can see you can easily do 1 & 2 with Amp+ but can I do 3..... i.e. just one or two button press to end the workout and hear my summary and, if I'm lucky, some words from Lance or Paula!
twoodcc
macrumors P6
i do have the amp+, and it's not perfect, but it can do all of those things, including end the workout (or at least it's supposed to). so if you like to run with an armband, then i suggest getting an amp+ watch, if you can afford it. 🙂
Mudbug
Administrator emeritus
So my runs are syncing again (yay) and I can see the challenges, but now for some reason I can't get anything to come up for my goals. I really like using this Nike+ thing and have been very pleased with the motivation it's giving me, but I really seem to have a constant stream of random issues that crop up because of it - either the ipod starts having boot issues, it doesn't sync correctly, lost runs, the website not working, etc... </rant>
Other than the goals not working now, the rest seems ok. However, for some reason the "visit Nike website" button that used to appear in iTunes is no longer there - no idea where it went. Any suggestions?
Other than the goals not working now, the rest seems ok. However, for some reason the "visit Nike website" button that used to appear in iTunes is no longer there - no idea where it went. Any suggestions?
QCassidy352
macrumors G5
Pray? 😉
Seriously though, I share your frustration. Nike+ is a great concept with mediocre-at-best implementation. The number of technical issues is really frustrating.
twoodcc
macrumors P6
yeah the goals isn't working for anyone right now. hopefully they will fix it soon.
i think there's a way to find the "visit Nike" button, but i forgot what it was
The Goals stuff worked for me when I loaded my run last night. It took 4+ hours to appear under my challenges though...
twoodcc
macrumors P6
twoodcc
macrumors P6
twoodcc
macrumors P6
Well, I'm done with running for this year after I sprained my ankle playing football last night! 😡
Hope the rest of you see out the rest of the year in style though and I'll be back next year... 🙂
Hope the rest of you see out the rest of the year in style though and I'll be back next year... 🙂
748s
macrumors 6502a
I know what it's like.
I've been out for 2 weeks now, getting agitated not running.
Realising how much I need to run😡
My ankle is still swollen, but has reduced from 2 weeks ago.
pain comes and goes and shifts around.
At the moment pain is at the back, up towards calf😕
Hopefully I can start running next weekend.
Hope you have a quick recovery and are back on the first of january.
twoodcc
macrumors P6
sorry to hear that. i've been down that road before though. stay tough, you'll be back running in no time. just don't come back too soon (like me)
hope you have a speedy recovery also. doesn't sound good, but at least the swelling is going down. just keep icing it
748s
macrumors 6502a
You're still a machine😉
If I've still got ankle pain on saturday, it's doctor time, scans and all that stuff.
twoodcc
macrumors P6
thanks 🙂
yeah, it sounds like you should probably get it looked at. i got mine looked at before i started running again, just to be safe. i hope your's gets better soon
Did my first 10km since starting the interval training suggested by twoodcc and knocked off a whole 3 mins! Plus after my 2-weekly weigh-in I am 4 lbs lighter and finally into my Normal BMI of below 24.9 (24.6 now). Ideally I'd like to hit a BMI of under 24 (23.9 will do) so need to knock off another 6 lbs.
Need to add some more runs only twice this week! 😱
Need to add some more runs only twice this week! 😱
twoodcc
macrumors P6
alright! congrats! 😉 that's what we like to hear!
just keep it up. being consistant is the key. you can knock off another 6 lbs, just gotta keep at it! 🙂
Hi guys,
Logged in to Nike+ for the first time in a week and noticed we'd finished the 2250 Miles challenge weeks early! Well done everyone! 🙂
Not been out for a week 🙁 so time to get the running shoes on again.
Logged in to Nike+ for the first time in a week and noticed we'd finished the 2250 Miles challenge weeks early! Well done everyone! 🙂
Not been out for a week 🙁 so time to get the running shoes on again.