I've owned the foot sensor for some time but not run with my iPod Nano in quite a while. I do like to run with my phone just from a safety standpoint so the Nike+ integration was an exciting development.

Despite having our own iPhone app I was keen to see how the Nike+ piece worked. I looked around and until today I couldn't find out how to get the Nike+ app or get it all working.

I found a review on CNET explaining how to get it all working. Basically go to your iPhone settings and scroll down looking for Nike + iPod on the settings page. Flick the switch to ON and then hit the sensor button to start pairing your sensor with the phone. Now when you go back to your list of apps you'll see the Nike+ app and can start training.

When you sync your computer after your first workout it will start synching your workouts with the Nike+ site if you have an account or prompt you to create one.

I'm thrilled to announce that I recorded a TV interview in New York last weekend for Better TV and a sneak peak has appeared on YouTube. I was interviewed by Ereka Vetrini who you may remember from season 1 of the Apprentice.

After months of sweat, tears and late nights WalkJogRun Routes - the WalkJogRun.net iPhone Application is finally available in the App Store!

I only wish I could have let you know sooner but since we were expecting an email from Apple to let us know it had passed their review process we were caught on the hop.

You can learn more about the application here or go directly to the App Store to see the reviews and download it here.

Please help get the word out by sharing this email with your friends with iPhones, adding your review to the App Store, tweeting, blogging or any other social media you have access to! The most creative promoters will receive free WalkJogRun swag!

I know you've probably not missed my drole ramblings but our very own Briana who helps us with the newsletters is going to be blogging soon!

Find out what to wear in the cold, where to buy it and how it helps prevent stress. We've just mailed the November edition of WalkJogRun's newsletter to just under 25,000 members. If you didn't get the memo, check it out.

Last night Jeff and I had another late night fixing some of the annoying bugs in WalkJogRun and made some other tweaks:

• Removed new ad unit when you click create route so it no longer covers the speed/pace controls on small screens
• Re-ordered the create route controls to put the most common items at the top and added the out and back control, previously only found by clicking the finish pin.
• Added a start/finish pin for out and back routes, previously the start and finish pins overlapped making it hard to click on the finish pin.
• Better zoom for more accurate search results - when you search for an address and the Geocoder has street address level accuracy, the map will be zoomed closer than city level accuracy to reflect the fact that you know where your address is on the map. We also added an initial search result pin so you can see where the Geocoder thinks you are looking for.

Several of you reported that when you try to tack on extra mileage to an existing route or make edits to save as a new route, your original route would vanish.

It turns out this was a bug we introduced with the redesign and I've just fixed it. Sorry to anyone who has experienced this and please, please, please, keep telling us if anything stops working suddenly. Chances are, me or Jeff have screwed something up :-)

I ran the Chicago Distance Classic yesterday as part 2 of my 3 race season with Team in Training. After my Indy Mini PR of 1:58:20 I had a good head start on my training with 14 weeks between races to see how much faster I could get. The Team in Training Summer program features speedwork, stretching and ab work on Wednesday nights and so I pushed those sessions pretty hard.

Over the last 14 weeks we've done hill repeats, yasso 800s, strides, intervals and pickups around one of Chicago Lakefront's only hills at Montrose harbor. My pace had gradually been increasing while my heart rate was dropping over the same easy runs week to week and I felt really strong.

After studying my runners world training diary and pouring over the Garmin workout logs I decided to start with the 8 minute mile Chicago Endurance Sports pace group for a finish time of 1:45. I started in the first wave as a consequence and left with the first batch of runners. I stuck it out for the first four laps with splits of 7:46, 7:55, 7:46 and 8:02 but realized I was out of my league when I peaked at my Garmin to see a Heart Rate of 175 bpm, a rate typical towards the end of my workouts so I slowed down to 8:13, 8:01, 8:05 and 8:06 for the next four. At that point I hit the gusting wind from the north and was pegged back to 8:17, 8:54, 8:02 and 8:17 for the next four miles. The last mile and change to the finish I had nothing left in the tank and slugged through at 8:54 to finish with an overall chip time of 1:48:38 - another PR!

I'm really excited because it's one day later and I don't feel like I've been hit by a bus and ready for the next 9 weeks of training to take me to the Chicago marathon where, through my time in this race, I have secured a corral start! I'll throw it out there now so I can remember it but the Greg McMillan Running Calculator predicts that based on my half marathon time, my current level of fitness would indicate a 3:49 marathon. That would be 17 minutes faster than my 2006 San Francisco marathon finish and a PR so I hope it works!

Anyone else run it? What did you think of the course, the weather and the organization?

Two updates this week of note. The biggest announcement is that after meeting John Bingham and Coach Jenny to discuss the site last week, they asked WalkJogRun to be the official map provider for the Chicago Distance Classic Half Marathon! I took the map provided by the route certifier and created the 13.1 mile route. There will be updates to come including aid stations, sponsored water stops and bathrooms but for now it's live at WalkJogRun.net/cdc. I'm running it again this year and looking to beat my Indy Mini time of 1:58:20...

The other announcement is a bug fix. When creating routes you may have noticed that if you clicked to add a turn marker on top of one of the blue route marker lines, it wouldn't register. Last night I changed some code to make it possible to click on the lines to add turn markers.

I had some downtime at my conference in DC so I worked on WalkJogRun and knocked out some frequently requested features.

Draggable turn markers

Now you will see yellow dots at each turn in the route to allow you to drag them around the map and reposition them to be more accurate. You can move the start and finish icons now too. It was an instant winner for me because I created an out and back route using the "return to start" link on the finish marker bubble and was able to drag the return section markers to take a slightly different route on the way back.

Scroll wheel zoom

Since viewing routes across the whole of the US is really a passing curiosity for most visitors and not the purpose of their visit, I added a rule that it would only show routes when you get to a certain zoom level on the map likely to be used to work with routes. This reduced the stress on the server and made it possible to turn the scroll wheel back on again. Give it a shot!