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How To Use Your Garmin Forerunner 220 Indoors

use your forerunner 220 indoors

Have you ever been tempted to skip a run because it was too hot, rainy or ice outside? Do you believe that a run un-tracked is worse than no run at all? (I can answer yes to both!) If you have a Garmin Forerunner 220, here’s a quick trick that will let you run indoors or on a treadmill while still capturing data — almost like you’re running outside!

How does it work? The watch includes an internal accelerometer which measures both pace and cadence, which means you don’t need a separate foot pod. (This is also helpful if you’re running through a tunnel outside.) It involves a few steps but it’s quick and easy once you get a hang of it!

How to use your Garmin Forerunner 220 Indoors:

1. Turn your watch on – your Garmin might lock on to the satellite while you’re indoors, but if you want an accurate recording of your run, keep following these steps! 

2. Press the down arrow on the left side of the watch to navigate to Settings. Press the purple ‘running man’ button to select.

forerunner 220 indoors settings
3. Scroll down to System (shortcut: press the up button once instead!) and press select:

forerunner 220 indoors system
4. Scroll down to GPS (or get distracted and explore Theme Colors, like I did) and press select:

forerunner 220 indoors GPS
5. Press the down arrow once and select ‘off’. This is what switches your Forerunner from outdoors mode to accelerometer only mode. Now you’re ready to run inside! Just a few more steps to get you back to the home screen.

forerunner 220 indoors GPS ON
6. Click the lap button (bottom right) 4 times to return to your main screen. My watch beeps and buzzes when I get ‘home’. You can see the satellite symbol now has a red line through it, which lets you know you’re no longer using GPS.

forerunner 220 indoors Main - GPS Off
7. When you’re ready to run, hit that running man button and your watch will begin recording your workout, just like normal:

forerunner 220 indoors Distance - Pace

A few tips for using your Forerunner 220 Indoors:

  • This won’t be quite as perfect as using GPS outside, but if you like to have as much data as possible it’s a great option.
  • The watch functions as normal when using it this way — you can still use alerts for pace, run/walk intervals, or laps.
  • You’ll get the best results after the internal accelerometer has auto-calibrated with outdoor runs using the GPS (so don’t expect this to be 100% accurate right out of the box).
  • Your watch is measuring cadence based on your wrist (not a footpod), so it may be impacted by things like drinking from a bottle or tying your hair up in a ponytail. If your wrist isn’t moving along with your body, you may see inaccuracies in your data.
  • This is also compatible with a footpod, which will give you even more accurate cadence and pace data

Here’s an example of a run I did on the treadmill a few weeks ago:forerunner 220 indoors example

You can see the pace isn’t quite as smooth or pretty as it would be while running outside. You can also see the increased cadence where I upped the treadmill’s speed around the 2.5 mile mark. While the data isn’t smooth, the average pace matched the treadmill’s average right on the mark.

If you want to learn more about the Forerunner 220 and see some in-depth analysis of the watch performance when it comes to treadmill running, check out this post from DC Rainmaker.

Do you ever run on the treadmill? I try to get outside whenever possible, but sometimes the weather has other plans in mind!

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Weekly Training Summary: August 3 – 9

training summary august 3 - 9

Week of: August 3 – 9

This week consisted of vacation, travel and a race!

Let’s check out the highlights:

Wednesday –

  • 1 mile @ 9:54
  • Just a quick jog while we were in Pennsylvania visiting Dan’s family.
  • Was the coolest run in the last month — 67 degrees!
  • Sometimes it feels like all we do on vacation is eat — which is awesome, but makes it tough for me to run.

Friday –

  • 2 miles @ 10:42 average pace
  • Post-travel run back in Memphis!
  • This was the first run with my new Fitbit Charge HR! I love that I’m able to see heart rate data throughout the day and after my workout. The distance wasn’t entirely accurate, but I also haven’t calibrated my stride yet.

Sunday –

  • 5 miles @ 10:51 average pace
  • This was the Memphis Runners Track Club Road Race Series 5 Miler race! Read my recap here.
  • Not only was this my first 5 mile race, but it was also my fastest 5 mile run ever.
  • Finish time: 54:40 (Official), 54:44 (Garmin) – new PR!

Total Distance –

  • 8 miles.

Final Thoughts-

  • When I ran using the Galloway Method, I had the same pace no matter how long I was running. Now that I’ve moved away from that, I’m still finding my comfortable pace. I’d like to learn more about ‘easy runs’ vs. ‘race pace’ and begin working that into my weekly training runs.
  • Half marathon training starts next week! I’m not training for a goal race at the moment, but the Road Race Series does have two half marathons in November that I’d like to be prepared for!
  • How did you know you were ready to run a marathon? I’m uhhh…asking for a friend.
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MRTC Road Race Series Recap – 5 Miler #1

MRTC Road Race Series 5 Miler

Road Race Series Recap – 5 Miler

Another Sunday, another great race! We woke up well before sunrise to get ready for the first 5 miler of the MRTC Road Race Series. Today’s race was held in Bartlett, which is about a 20 minute drive from our house.

The Course:

Road Race Series Recap - 5 Miler

The course for today’s race was a welcome change from the 5Ks. We had plenty of shade throughout, lots of turns (not great for tangents, but keep things interesting), and some nice rolling hills. There were a few sections of the course in full sun, but this was nothing like the 5K course that kicked my butt in our very first race of the series.

The last .75 miles go through the park to the finish line. While I wouldn’t call it single track, it’s definitely much more narrow than the neighborhood streets we covered during the rest of the race. I wasn’t surrounded by too many other runners for this section, but you’ll definitely want to be mindful of those around you (especially if you decide to take a walk break!).

The Race:

We started in waves divided by pace, which is one of my favorite things about these races! If nothing else, the 30 second break between huge groups helps us spread out so I don’t have to throw as many elbows weave between as many people.

The one thing I was disappointed with this week was the number of water stops. I 100% acknowledge that I have been spoiled by other races (half marathons especially) with water stops every mile along the course. We had just 2 stops during the 5 miles – one at mile 2 and another at mile 4.

Ordinarily this would be no big deal since I usually run with hydration during the summer. For some reason, I decided at the last minute to leave my Nathan Quickdraw in the car this morning. The upside? It kept me motivated! Every time we turned the corner I hoped we’d see a water stop. I’ll make sure to bring some with me next time!

I didn’t see anything other than water and Nuun available at the finish line, but I usually enter a zombie-like state immediately after summer races where all I can think about is waaaaaterrrrrrr. I’ll keep an eye out next week!

Parking was easy — we got there early enough to grab a spot inside the park. There seemed to be plenty of street parking around the neighborhood too.

The Results:

This was an automatic PR! I’ve run 4 milers and 10Ks, but never a 5 miler.

Road Race Series Recap 5 Miler Time

Smashrun says:

  • First run in Bartlett
  • Fastest 5mi ever.
  • Fastest 8k ever.
  • Longest duration run in a month.
  • Longest run in a month.
  • Most calories burned in a month.
  • Most elevation gained in a month.
  • Most elevation lost in a month.

Not bad! For comparison, here are my previous 5 mile runs (none of these were races, most were using the Galloway Method):

Road Race Series Recap 5 Miler Smashrun

Want to read my other Road Race Series Race Recaps?

5K #1 – Road Race Series Recap

5K #2 – Road Race Series Recap

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Weekly Training Summary July 27 – August 3

Week of: July 27 – August 3

This will be a short and sweet recap. Official half marathon training hasn’t started yet, so I’ve been all over the place. Looking forward to establishing a routine again (and hoping my motivation returns!).

I’ll highlight just my runs over the last week:

Wednesday –

  • 1 mile @ 11:00 pace
  • As soon as I walked out the door it was like standing in an oven.

Thursday –

  • 1 mile @ 10:57 pace
  • 82 degrees at 6 AM with a ‘feels like’ temperature of 90!

Friday –

  • 3 miles @ 10:37 average pace
  • Not only was it 72 degrees, but it FELT like 72 degrees too!
  • My calves are extremely tight, which has been reoccurring for me lately.
  • I can tell that I need to work on activating my glutes, which is something I don’t usually do while running.

Total Distance –

  • A measly 5 miles.

Final Thoughts-

  • This was an interesting week for me. I feel like I’ve let the heat get the best of me mentally this summer. I’m not sure if it’s actually hotter and more humid, or if I’ve just had a harder time coping with it.
  • Last year I struggled with a lot of stomach troubles after running in the heat, which is something I’ve managed to avoid this year (yay!). Does anyone else have the same problem?
  • I’m glad I managed to get in 3 runs, even if they weren’t the originally planned distances. Running on vacation is tough, especially when you eat as much as we do!
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Training Summary: July 20 – 26

training summary july

The last week has just flown by!

Week of: July 13 – July 19

Goal Check-In:

As I mentioned last week, I hadn’t quite figured out my half marathon training plan to get me through the remainder of the MRTC Road Race Series. I spent some time during the last week putting together my plan and I feel really good about it. I’ll be using a Higdon Half Marathon training plan as a base. Some of the weeks will be modified slightly due to races in the series, but for the most part I’m sticking with the training plan as written.

Ok, let’s get to the recap!

Monday –

  • 3 miles @10:34 average pace
  • It was WAY too hot out (high of 99, and it was over 80 at 7 AM) so I figured today was a good day to try some treadmill running!
  • My breathing was comfortable and I enjoyed not worrying about maintaining a particular pace.
  • I had to stop for a few seconds around mile 2.5 because my foot and right calf had fallen completely asleep. Weird!

Tuesday –

  • Nothing

Wednesday –

  • 2 miles @ 11:05 average pace
  • So muggy! It had rained overnight so it was a little cooler but much more humid than usual.
  • I attempted and achieved negative splits.
  • This run reminded me that it’s MUCH easier to hold a pace on a treadmill (duh).

Thursday –

  • 3 miles @ 10:41 average pace
  • More negative splits!
  • My right leg started to fall asleep again around 2.5 miles. I loosened my laces at the end of the run so we’ll see if that helps.

Friday –

  • Nothing

Saturday & Sunday –

  • We spent Saturday afternoon and evening with some great friends for a seafood boil! I had so much fun but realized when we got home that I had just spent the last 4 hours sitting outside and sweating in 100 degree weather. Maybe not my smartest idea?
  • I woke up with an incredibly painful Charley horse on Saturday night. Have you ever had one of these before? Ouch!
  • Sunday morning I felt less than great when I woke up but pushed it out of my mind because it was time for the second 5K of the MRTC Road Race Series!
  • You can read the full recap of the race here. I love seeing so many Memphis runners get together for these races! I’m also very lucky that my boyfriend, my best friend and a few other friends of ours have all signed up to do the series too. It’s so fun carpooling together and hanging out after the race!

Total Distance –

11.15 miles or 1 hour, 58 minutes of running!

Up Next –

  • I have a mini vacation coming up! It calls for a slightly modified training schedule, but it’s worth it to spend time with people I love.

Goal for Next Week –

  • Run as planned. I have three runs to get in before I leave for vacation and I don’t want to miss one!
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Memphis Runners Track Club Road Race Series 5K #2

road race series 5K

Today was the second MRTC Road Race Series 5K!

Two weeks ago we kicked off the summer race series with the first 5K. You can read the recap here.

Race Logistics –

Once again, the race was well organized with corrals at the start divided by pace, volunteers throughout the course, well marked turns, two water stops staffed by very sweet supporters, and all kinds of snacks, water and Nuun at the finish line. I enjoyed running the same course a second time.

I think we had an even larger crowd this morning than last time, which is awesome! It’s great to see so many people of all ages getting together to race even in the heat and humidity of a Memphis summer. Everyone was kind and encouraging too, which is always great to see!

In terms of my performance, I mentioned a few times that I had a goal for this race to not take a single walk break. And to be honest with you — I absolutely did not accomplish that goal.

While I still found myself walking bits and pieces of the 3rd mile, I managed to come in almost half a minute faster than 5K #1. Not my best time ever, but I’m happy with it considering we spent much of the day outside eating and drinking with friends at a seafood boil on Saturday!

Race vs. Race –

Let’s compare these two races side by side:

road race series 5K 1 best paceroad race series 5K best pace

My overall average pace was much faster, and my best pace was a minute faster! I was surprised when I checked my watch during the first two miles to find myself running between 9:10 and 10:00 minute miles — it definitely felt like I was cruising along at at least a 11:00 mile pace. I knew I could build myself a pretty nice cushion so that I wouldn’t lose quite as much time if I walked during that last wickedly hot mile.

road race series 2 - Performance road race series 5K 1 - Performance

SPI is a pretty neat feature from Smashrun – “The Smashrun Performance Index (SPI) is a value derived from a performance curve to help you compare runs of similar effort across various distances.”

So I’m not 100% sure what’s going on here but compared to the last 90 days, today’s 5K was in my top 7% vs. 5K #1 which was in the top 20%.

road race series 5k Speed over Route

Smashrun RRS 5K

Finally, we have my change in speed over route. At first glance, this doesn’t seem to impressive, but this week’s run (top) settled nicely into the 9:30s for quite some time. I hovered around 10:30 pace for much of the first 5K, with a bit of a kick at the end. Today’s race saw a much longer, faster kick for the finish.

As a Smashrun Pro member, I have access to some awesome in-depth analytics. You can see some examples on the Smashrun Blog. I’m excited to learn more about my performance so that I can start putting all this data to good use!

What’s next?

The next race in the series is a 5 miler in Bartlett! I’ve never done a 5 mile race before, so this should be fun…and an automatic PR. My favorite kind!

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My Favorite Running Gear (Summer Edition)

My Favorite Running Gear

These days, it seems like everywhere I look someone is selling the latest and greatest running must-have accessory. And I know it’s hard to narrow your shopping list down to what’s crucial to have, what’s nice to have and what’s a waste of money.

Before I share my favorite running gear for the summer, you should know this post contains affiliate links, which means that if you click on one of the product links I’ll receive a small cut of the proceeds from whatever you buy.

I have to confess that I’m a collector of gadgets, gizmos and snacks — so I hope this list is helpful!

favorite running gear

During the Run:

Watch:

Garmin Forerunner 220 – Purple + White

I upgraded from a Forerunner 10 in March and I LOVE IT.  The Forerunner 220 has every feature I need and collects all kinds of data. I love being able to customize my display screens, upload custom workouts from Garmin Connect, and sync using Bluetooth. The watch has a great walk/run feature, pace alerts and an internal accelerometer for treadmill/indoor running. I sync with Garmin Connect, Smashrun and Strava with no problems — and I love all of the data!

Shoes:

Nike Pegasus

I bought my first pair of Nike Pegasus more than 6 years ago, and I haven’t looked back. I’ve tried a few other types of shoes (Mizuno and Saucony), but haven’t been able to find quite the right pair from another brand. These are cushiony and relatively light.

Right now I’m wearing the Nike Pegasus 31s in Purple and previously I rocked a sweet pair of neon Pegasus 30s. The 31 saw a major redesign which led me to try Saucony, but eventually I found my way back to the Pegasus. The toe box is narrower in the 31 than the 30, so keep that in mind. I believe the Pegasus 32s are on their way out, so we’ll see what changes come with that.

I haven’t been swayed by another brand’s fit or function yet, but I’m always up to try new things! What’s your favorite shoe?

Apparel:

My favorite running tops are flowy tank tops from Old Navy or TJ Maxx. I don’t stick to one particular brand — I just like cute stuff! I have lots of purple in my closet right now. If you’re looking for cute, affordable work out clothes I recommend Old Navy, TJ Maxx and Target. They won’t last you forever, but you’ll get through the season in one piece!

I have yet to try brands like Oiselle or Lululemon, but they do come highly recommended (and loved) by many runners.

I recently purchased a Flipbelt and I love it! I upgraded my phone last year and the new one was too big to fit in my handheld water bottle or armband. I’ve spent the last year carrying it in my hand while running. Yep — I’ve run countless races, including a half marathon with an iPhone 6 in my left hand! Now I can just stick it in the Flipbelt along with whatever else (keys, gel, ID) and it doesn’t move or bounce or slide around.

Fuel:

I haven’t done a ton of experimentation in this area, but I do have a huge basket of gels in my running closet! As the weather cools down and my runs get longer again I’m looking forward to trying some new things. For now, I’ve been sticking with the classic Gu.

My two favorites so far:

Salted Caramel Gu  – Classic Starbucks-esque flavor.

Salted Watermelon Gu – Not as strange as it sounds, I promise! The flavor is subtle with only a hint of salt.

I lean toward dessert-type flavors rather than fruits — I think the taste holds up better in the summer. And I like to pretend I’m eating cake frosting or brownie batter rather than fruit flavored toothpaste.

Hydration:

Nathan Quickdraw Plus

Word of warning, this will not hold an iPhone 6. It will hold car keys, house keys, ID, and multiple gels. The nozzle is easy to drink from, open and close while on the run. The adjustable hand strap means you don’t feel like you have to hold or grip the bottle. It doesn’t bounce or slip, even when it gets sweaty. I’ve never had problems adjusting the strap or switching hands. I use this on nearly every long run!

Post-Run Recovery:

Foam Rollers:

 Trigger Point Performance GRID Foam Roller

This roller is INTENSE. Seriously, if you are new to foam rolling, I recommend you start with something simpler like this. This thing has brought me to tears, but it’s extremely helpful when dealing with ITB syndrome or tight muscles. The foam is dense and textured wrapped around a thick, hollow PVC pipe that won’t break down or lose shape over time.

Compression Socks:

PRO Compression

I have to be careful with the PRO Compression Marathon socks because I want to order a million more pairs! I love wearing them after long runs or during long car rides. Keep an eye out for coupons and sales — and they always have neat patterns and designs! I’ve never worn these while running, but I know people swear by them. I’m excited to try it out when things cool down.

 

So there you have it — a few of my favorite things for summer running! I shop all over the place — local running stores, TJ Maxx and Amazon. Am I missing any of your favorite running gear? What’s on your shopping list?

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5 Ways to Survive Your Summer Long Run

5 Ways to Survive Your Summer Long Run.png

Looking for some tips for your next summer long run?

Long runs are a key component of training for all runners. They have always been my favorite part of half-marathon training, but I’ll be the first to admit I struggle when it comes to the summer long run.  Running new distances is challenging, and when you throw in summer temperatures and humidity it can seem nearly impossible!

If you’re one of the lucky ones who thrives in the heat, this post may not be for you. But if you find yourself dreading your runs during July and August,  here are 5 tips to help you survive your summer long run!

1. Hydrate!

Let’s start out with a no-brainer. Staying hydrated is the most important thing!

Hydrating should start even before you lace up your shoes and head outside. Drinking extra water throughout the week will help ensure that you’re fully hydrated before you even start running. General rule of thumb is 8 glasses a day, and I find that 3-4 liters is an optimal amount for me.

Some people claim not to need any water on runs less than 10 miles, while others will bring water along for any distance. I usually bring water with me on every run in the summer in a handheld bottle.

I may not always drink it, but it’s nice to know I have something with me. It’s also refreshing to dump it over your head if you start to feel overheated (or just need a break).

If you’ll be on the road for over an hour, try freezing your bottle overnight first. There’s nothing worse than drinking warm water on a hot day! As the ice melts, the water will stay cold and help cool your core temperature as you drink.

Hydrating post-run is also incredibly important to help restore what you lost through sweating. I love drinking Nuun[LINK] after summer runs (let’s be real, I love drinking it all. The. Time.), especially when I make it into a slushie! (crushed ice, a little water and your favorite flavored Nuun tablet).

2. Run Early or Late

We’re still warming up with another common sense tip — run when it’s coolest!

This may mean waking up early or eating an early dinners so you can run in the evening after the sun sets, but it’s worth it for the cooler temperatures.

If you’re up before sunrise or head out after dark don’t forget your reflective gear! I have this Xinglet from Amphipod — in pink, of course — that I love. It’s comfortable enough that I forget I’m wearing it and more importantly, it’s extremely reflective.

3. Distract Yourself

When I run in silence during the summer, I find that my attention turns to talking myself into slowing down or cutting my run short.

Running with music or podcasts helps take my mind off the discomfort. If you’re looking for a new podcast I recommend 10 Junk Miles to entertain you, and Invisibila to make you smarter!

If you decide to run with headphones, please be careful and remain alert and aware of your surroundings. Keep your volume low or run with just one earbud in.

4. Bring a Friend

Having a friend with you can help push you both to a strong finish!

See if your local running store has group runs or a training club. Breakaway Running here in Memphis hosts training runs almost every day of the week, including long runs on Saturdays. They even set up water stops along the way!

Running with others is a great boost of encouragement and you can lean on each other to help get you through the hot summer long runs. It’s also a perfect excuse to grab brunch afterwards!

5. Jump on the Treadmill

I know, I know. Running outside is king, but sometimes it comes to down to running on the treadmill or not running at all. Does an hour and a half on the ‘mill sound impossible? Try splitting your long run between the treadmill and outdoors.

Bring a towel to cover the display, water and your fuel of choice, and some headphones if you want to zone out to whatever crap TV is playing at the gym.

If you’re a big data fan, you may even be able to use your Garmin to track your run — I know my Forerunner 220 works just fine after a few settings adjustments  when I’m on the treadmill.

How do you survive your summer long runs?

So there you have it! These are just 5 of many, many ways to survive running in the summer. What am I missing? How do you get yourself through hot, humid, sweaty running in the summer?

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Training Summary – July 13-19

Training Summary July

It’s time for a quick training summary check-in! I’m almost embarrassed to post this because my milage was so low for the week, but what’s the point of blogging if you’re not honest?

Week of: July 13 – July 19

Goal:

As I mentioned last week, I hoped to get in a run or two during my trip. Success! I still haven’t nailed down an official training schedule, so until I figure that out I expect my runs will be all over the place. As the MRTC Road Race Series continues, I know I’ll fall into something more consistent.

Monday –

  • No miles, but I did the Myrtl Routine. As I transition from Galloway’s run/walk intervals to steady state running, hip strength is super important. This routine takes me less than 10 minutes. Try it!

Tuesday –

  • 2 miles @ 10:28 average pace
  • Super tight calves, had to stop and stretch them out!

Wednesday –

  • No miles, but did my Myrtl routine again!

Thursday –

  • 1 mile @ 9:35 pace
  • My day started with a 4:30 AM wake up call, included two flights, a 45-minute Uber ride, and ended at the Terranea in Rancho Palos Verdes
  • This was the prettiest run I’ve ever had! See more here.
  • According to Smashrun this was my first run in California, fastest 1mi in a year, fastest mile split in 3 months, hardest hills in a month and coolest run in a month.

Friday –

  • 1 mile @ 10:38 pace
  • One more run in Rancho Palos Verdes. I wish I had gone further, but I forgot sunscreen. Ran back to my room and applied some before I went on a hike around the resort.
  • Smashrun claims this run included my hardest hills ever — I’d agree! I wish we had hills like this in Memphis, they’d be awesome for training.

Saturday & Sunday –

  • Saturday had another early morning flight, a quick layover and a dinner of fried chicken and the best paletas in Memphis.
  • Slept in on Sunday and it was nearly 90 degrees when I woke up just before 9.

Total Distance –

4 miles. Yikes!

Up Next –

  • Next weekend we have the second MRTC Road Race Series 5K! I have one goal for that race: Do. Not. Stop.
  • It’s time I write down and finalize my Road Race Series training plan, which I plan to have done before the end of the week!
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California Running

I was lucky to spend a few days in Southern California for a conference last week. While my schedule was full and the trip was short, I managed to squeeze in two (very short!) runs during our stay. I just couldn’t pass up the view — or the gorgeous weather!

California Trails

Hello beautiful trails!

I lived in Los Angeles for a few years when I was a teenager, and this trip reminded me just how much I miss California. The weather is perfect in the summer and the scenery is just beautiful. I could do without the threat of massive earthquakes, but we have that in Memphis too.

Though I planned on taking it easy because my hips feel incredibly tight right now, I ended up running my fastest mile since I got my new Forerunner 220! Thank you mid-70s and low humidity!

Fastest Mile in California

Smashrun let me know this run was my fastest 1mi in a year, hardest hills in a month and the coolest run in a month.

My second run of the trip was just as short, but a little more challenging as I found myself climbing some steep hills. (According to Smashrun, these were the hardest hills I’ve ever tackled.)

Totally worth it to enjoy views like this the whole time!

Sea California

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