Fit Like That

Time to get that summer body on, its summer tomorrow is today, there are no excuses to putting off your health and fitness goals. I still run with Nike and would love to see you out especially some more black faces. I know most people get intimidated when it comes to running but there are groups that accommodate all levels of runners from walking to run walk to fast 5, 8 and 10K and for those of you who want to go longer there are lots of 10+ runs leaving the lounge all the time.
This summer all the run leaders have been charged with trying to get out as many runners as possible, so I’m asking if you are in Toronto and want to try something new, fun and exciting then come out to the club at 110 Bloor west, and run with us. You can try all the Nike gear from shoes to shirts and even the Nike plus system, YES we will lend you an iPod loaded with great music so you can track your run. You can get all the details of run types and times from the Facebook Nike fan page, just remember to mention that Greg Keane referred you as I’m trying to win in getting the most runners out from now until July 30th.
If you cannot make it I still want to know that you’re doing well and that you are getting the exercise your heart needs and that you’re moving towards and attaining your goals. For those who are wondering how my training is going for my urbanathlon in Chicago this October you can check out my blog(www.gregkeane.com), I will try to start posting updates there, or on twitter(baudbwoy). For now check out my new exercise regimen I created and will be following up to Chicago.
Check with your doctor to make sure this is not to strenuous for you, if you have any questions regarding the workout please feel free to drop me a note or email any time. If you would like to join my group when we train please let me know, having more people would be great and it’s free unlike the boot camps that have popped up all over the city.
*use whatever exercise for the particular muscle group that you are accustom to or ask me and I can help you with some exercises.
Mondays – GYM(60mins)(strength building) RUN 5K
*Chest, back, abdominal muscles, and cardiovascular exercises

Tuesdays – Park RUN 5-10K, Plyometrics, Hills

Wednesdays -GYM(60mins)(strength building) RUN 5K
*Shoulders, legs, abdominal muscles, and cardiovascular exercises

Thursdays – Park RUN 5-10K, Plyometrics, Hills

Fridays – GYM(60mins)(strength building), RUN 5K
*Biceps, triceps, abdominal muscles, and cardiovascular exercises

Saturday – Morning NRL RUN 5-10K – rest day…kinda

Sunday – Park(Speed work and Plyometrics), RUN 5-10K

- reduce fat intake
- remove white foods(refined food) from our diet
- no alcohol
- no snacking
- junk cheat meal or snack – ONCE per week(if you REALLY have to)

Hacking the nike plus

I just read a very informative blog…have I told you how much I LOVE the internet…not that way…but I do love it, I’m a run leader with the Nike lounge in Toronto and I’ve lost literally hundreds of KM over the years due to various reasons, forgetting my chip and or sensor, grabbing the wrong shoes, nano not working, chip or sensor not working, connecting my ipod to the computer at the lounge and it automatically sending my information to someone else’s plus account, dual mystery plus accounts on nike.com lost at least 700KM there alone(if you check my account now I have about 175KM…WTF. My latest loss was a mystery I finished running and heard that beautiful voice tell me my stats and summary but when I connected my nano to upload the latest run to Nike plus, my blog and twiike.com there was nothing there [shrugs shoulders]. Well being a geek the first time this happened I thought to myself that there had to be a way to hack i mean investigate a way to add my runs to my account. The first thing I did was a Google search ‘hacking nike plus’, and the results came as they always do. I picked through my findings and came across this article http://www.walkjogrun.net/blog/index.cfm/2006/9/6/Hacking-the-Sport-Kit Right now in Toronto its 23:14 and I just got back from the gym and a 5KM run and I have to meet with a client tomorrow so I want to get to bed so I will try “earnshavian” lil trick tomorrow when I get home and post my results on my blog www.gregkeane.com. As for the 700KM plus I’ve contacted Nike and they said they are on the case, yeah right, this is the second time I’ve contacted them about this, well maybe this time they’ll do something for me.Anyway here is are the instructions on hacking the plus files.
I wasn’t so much looking for accuracy, just to be able to capture the fact that I ran 5.15 miles. I have my iPod setup to act as a hard disk so I have access to the files on it. I also have my windows explorer setup to show hidden files, which the iPod files are listed as. A quick dig around the files on my Nano while it was connected shows that there are two key folders for tracking your runs. There is a directory for your historical runs: {ipoddrive}:\iPod_Control\Device\Trainer\Workouts\Empeds\{personal pedometer id}\synched\ and another for your latest runs which haven’t been synched yet: {ipoddrive}:\iPod_Control\Device\Trainer\Workouts\Empeds\{personal pedometer id}\latest\ My synched directory contained a run from September 3rd over the same distance and roughly the same time. I copied the file from my iPod to my desktop and then opened it using WordPad to see the contents. It seems that the iPod tracks key events:
• power song
• pace check
• mile split
• km split
• pause workout
• resume workout
• stop workout
and it also keeps a list of distances taken every 10 seconds. Not wanting to fudz anything up, I found two parts of the file which refered to the date and time of the run so I updated it to show today at 6.29am in both places and saved the file. I noticed that the naming convention for the files was consistent so I followed the convention, renaming my new file “2006-09-06 07;39;54.xml”. I copied it onto my iPod under the “latest” folder and ejected my iPod. When I looked at my workout history once disconnected from my computer, sure enough, I now have a 9/6/06 workout in place. The next and scariest step was to connect my Nano again while connected to the internet and visit the site to see what happened to my running history. Sure enough, my run was correctly added to my running history and happiness rained all around.
Use this information for good and not for any evil you may be considering but I am delighted this little hack worked! Of course, in an ideal world, this kind of hack wouldn’t be necessary and the Nike+ site would allow you to add workouts you didn’t do with your sport kit connected with some limitations like 1 per week or something to avoid people cheating themselves.
Thanks again:earnshavian