50under50

… or “Self-knowledge through numbers.” Familiar with the Hawthorne Effect aka the Observer’s Effect? Researchers discovered that people often change their behaviors when they know they are being observed, often times for the better.

Keeping track of our lives is nothing new. Athletes keep training logs to quantify and analyze their workouts. Counting calories has often been a popular and effective way to lose weight. The process was just too laborious and arcane. You had to take measurements manually and record them in a log; you had to enter data into spreadsheets and perform operations using unfriendly software; you had to build graphs to tease understanding out of the numbers. Now much of the data-gathering can be automated, and the record-keeping and analysis can be delegated to a host of simple Web apps.

– from Wired. Read the full article here.

Corporations have realized that by making data gathering easy, you remove one of the barriers to meaningful improvement. With Nike+ and other tools, that first step has become almost effortless. You buy the $30 kit. It comes with a sensor and wireless adaptor for your iPod nano, the iPod touch (2nd generation) and iPhone 3G S includes built-in support for the system no receiver necessary (take note that other iPhone models won’t work). It’s not necessary to own a pair of Nike+ branded shoes. However, you will need a secure way to attach the pebble shaped sensor onto your shoe. For that, there are a number of third party options or if you’re crafty– make your own.

Easy as…

1. Grab your iPhone 3GS and go into the preferences panel and scroll down until you see the Nike+ iPod panel. Switch it on and tap “sensor” to sync the devices.
2. Return to the home screen and find the Nike+ app. If you’ve rearranged your icons like I have, it might tnot be on the home screen. From there, select the kind of workout you want.
3. The next time you sync through iTunes, your data will be uploaded to the Nike+ site automatically. Once you create a free account, you can track your performance (start time, duration, distance) and add data like weather conditions and location.

You can evaluate your performance history, set goals, and even challenge other runners to a virtual race. If you want to do more, the data collected by the Nike+ iPod sensor is a specially structured XML file that can also be read by third-party and open source apps.

Base on an initial hike, I found the sensor incapable of calculating the elevation change as I believe that the device is geared towards running/walking on flat ground. I will test on a treadmill to see how well this perform and report back. Some other specs you’ll need to know: sensor is weather proof, battery is rated for 1000 hours and cannot be changed once it expires.

Did some poking around on the Nike+ forums about accuracy/calibration. Here’s what I found:

In answer to the “should I calibrate?” question, the answer for most users is definitely “yes.” On occasion, a Nike+ user will find that the sensor’s factory calibration is spot-on, but most users do benefit from calibrating their sensor over a known distance.

A track is the perfect place to calibrate; in fact, it’s the only place we recommend calibrating. Lane one of a certified track (the innermost lane) gives you exactly 400 meters per lap on a flat, consistent surface. Almost all other methods of measurement have some drawbacks, and a track really is the gold standard.

You’ll want to calibrate for both walking and running for best results.

If you’ve already calibrated before but aren’t satisfied with your results, make sure you reset your device to the default setting before you calibrate again; calibrating over an old calibration can actually compound any inaccuracies.

Sensor position is really important. We understand that not all users opt to wear Nike+ ready shoes, but these users may have to sacrifice some accuracy in doing so. The best position for the sensor is logo side up, horizontal to the ground, as close to the ground as possible, and locked firmly in place–exactly the position the Nike+ pocket holds it in. You’ll need to replicate this position as closely as you can for best accuracy.

Unlike a GPS unit, the Nike+ sensor doesn’t use any external frame of reference to gauge your mileage. It generates this data from the information it receives with each footstrike: stride length, acceleration, and other details of your gait cycle. Anything that significantly alters your gait will also alter your results. If you run a race at a pace much faster than your calibration run and your normal training runs, your results may be off; if you run on very hilly terrain, or on an uneven surface, this can also affect your results. A calibrated sensor should give you, on average, 93% accuracy or better, but it probably will not be perfect every time, particularly if you run at a variety of paces on a variety of terrain types.

Tried the tips suggested above on another hike. The data collected by the Nike+ iPod is much more accurate now. I made sure the logo on the sensor was facing up and securely fastened the device to my shoelaces so that it fit snuggly. This made all the difference as it previously reported the hike was only 1.3 miles. Now it reads at 3.4 miles and is close to what the trail signs suggest. I hit my first milestone and got a nice message from Lance Armstrong. From time to time, the app will give you words of encouragement to help keep you motivated.

Bottom line is this– if you live and die on the accuracy of this pedometer, don’t buy it. The margin of error is +- 5% at best.  If you value convenience over accuracy and want an easy way to chart how you’re doing on your runs, the Nike+ iPod sensor is the way to go. Other pedometers built into the iPhone are pretty worthless from what I’ve been able to gather.

Buy Apple/Nike+ iPod Sport Kit $30 from Amazon. If you have an iPhone 3Gs, you don’t need the wireless receiver. Get the Nike + iPod Sensor $19 instead.

Accessories You Might Want To Pick Up:

Belkin Sport Armband
The ultra-comfortable Sport Armband is hand-washable and water-resistant. It gives you full protection and easy-navigation access to your iPhone 3G, while minimizing bulk on your arm. I like this purpose built arm band for the iPhone because you can easily check your progress.

Buy Belkin Sport Armband Plus with FastFit for iPhone 3G, 3G S (Blue/Gray) $17

SwitchEasy RunAway Nike + iPod anyshoe Adapter
RunAway ™ is a shoe adapter and an orgainizer for your sport kit! RunAway™ works with any running shoes with shoelaces, and it also stores your receiver too! It’s made of an ultra strong polycarbonate base and an ABS cap which safely protects your iPod Sports transmitter. With its compact duo tone design, you’ll be soon the most enviable person running in town! it.

Buy Switcheasy RunAway Nike + iPod anyshoe Adapter  $10 from Amazon

Want to join me as a virtual running buddy? Let me know what your Nike+ I.D. is.

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