Garmin Fitness chat with Alexi Pappas

Garmin pro athletes Alexi Pappas and standup paddler Jenny Kalmbach were at the Garmin HQ for a Facebook chat, and since I am a longtime Garmin (Forerunner 220) runner and am sort of obsessed with how cool and inspiring Alexi is to mere mortal runners like me, I thought I would transcribe her replies here. You can watch the full video below, including all of Jenny's replies, and also be sure to follow @GarminFitness and join the facebook.com/garminfit page.

Q: How do you structure your day and fit in everything you want and have to do?

A: The first thing is, I lay out my clothes and everything the night before -- which sounds like the person I didn't think I would grow up to become. But it makes the day a lot easier. That way, when I wake up and head to practice, everything is ready to go. I do normal things like eat and practice but I also eat every day.

Review: Songza's Marathon Workout Playlist

New music can inspire a runner in his or her training, as well as new apparatus to listen to it along the way: a new device, new earbuds, or some new way of feeling charged by fresh and fast-beat jams.

Last weekend, I was especially stoked for my long run at Central Park, and this time it was because of the music. I had the Songza app's Marathon Workout playlist for a personal half-marathon.

Elias Roman, CEO and co-founder at Queens-based Songza, had graciously emailed me the link when we met last week during his lecture in NYC. I wanted to make sure a review followed.

First of all, I have to harken back to 2007, my first full year of running after I quit smoking. We still used MySpace back then. I created a group called Athletes & iPods, and it grew to a sizable membership. We were runners who exchanged our latest training music. The premise worked great then as it does now. The big difference is the way the music is delivered, and back then, we were the playlist curators.

I love the Songza app because ethnomusicologists curate the playlists. The app learns about the user through continued usage, and then caters its playlists based on your moods at the time. When I found out there was an actual marathon-training playlist, I had to jump on it.

Last Saturday was rainy, but it was a lukewarm rain and that's the best kind of running. After the NYRR Team Championships were through, I started my way on 2+ loops of Central Park. My iPhone was strapped snugly into my Nike biceps band, earbuds in, ready to roll.

Songza delivered one fast-bpm hit after another, mainly blasts from the past. A lot of '90s music mixed with recent fare. Destiny's Child. Ciara. Lady Gaga. Lionel Richie/Commodores. Nelly. Spin Doctors. J-Lo. Christina Aguilera. Songs that made me think about the performers, and in some cases the memories they brought when they were hits, whiling away the tough miles including Cat Hill and the Harlem Hill.

The highlight by far for me came just after I completed my first 6-mile loop. As I was headed under the bridge at Strawberry Fields on the bridle path, in solitary bliss, Michael Jackson's "Bad" came on. It made me fly. I pumped my fist in the air a few times, along with the beat. I spread my arms out like wings, soaring. That moment made the playlist for me.

After two hours, I encountered my first and only issue with the Marathon Workout playlist. It's a big one, but fixable.

Justin Timberlake's voice came on, and I suddenly realized that I had heard that about 6 miles in. Then I heard the familiar "Bust A Move." It was great the first time. Then another, and another. It was repeat time.

That's cool if you're from Kenya. The marathon world record is 2:06, about the same length of the Songza Marathon Workout playlist with no repeating. My PR is 5:13 and I can only hope to do that again this November at the ING New York City Marathon.

Songza's curators need to at least double the amount of music on this playlist. Do this and I will be happy and will recommend it to all my fellow marathoners. Songza: please tweet me @marathoner if you do this.

Once I get into the 3- or 4-hour range, honestly I am frequently tugging at my earbuds, needing a respite from the beat. So I can't predict how closely and how often I will listen to a playlist at that point. But I still want the fresh music to be there that long, so each song is new at least for that day's run. After the playlist became clearly in repeat mode, I bailed on the playlist and listened to iTunes.

Another option would be to create a Marathon Workout 2, although that is less attractive to me, because after a couple of hours on the hills of Central Park in the rain I'm not into opening and closing apps. What I don't want is to be asked to choose a different playlist in the workout genre. Running is running, not weighlifting or spinning or aerobics. If it says Marathon Workout, I'm using it for marathon training.

For my recovery run two days later, I opened the Marathon Workout playlist again, thinking perhaps it would be all new music, a new day. The first three songs were ones I did not recall from the long run. But then came a long line of songs that had played on Saturday, so simply re-opening the playlist was not a solution. It definitely just needs more songs curated and they need to play continuously for 4 hours or so if needed.

I am gradually getting into #beastmode again now, ramping up my training program, long runs on the weekends and speedwork and tempo runs on trails and strength training at the gym. I will need power jams along the way, and Songza's playlist is very promising so far, bordering on just right with a little tweaking.

Follow me @marathoner on Twitter

How To Donate Your Running Shoes

Today I humbly and eagerly donated eight of the 11 pairs of running shoes that carried me to my five-year runniversary on December 1. This process was a pretty cool experience in itself, and I encourage other runners to do the same. I chose Soles4Souls as the destination for these shoes, and here, with help from my awesome wife Lismo, are 7 QUICK video clips that take you through the process on how to donate shoes that have even more magic.

Step 1: Wash on gentle cycle with cold water.



Step 2: Remove from washer and behold! They're almost like new.



Step 3: Load shoes into large dryer on gentle cycle for about 35 minutes.



Step 4: Watch them go around the dryer like they used to go around Central Park.



Step 5: Remove shoes from dryer. "Like spring flowers!" my wife Lismo said.



Step: 6: Box up the shoes. We went to a grocery store and a box that held egg containers worked just fine. Completely seal the box.



Step 7: The time has come. 8 pair of shoes were worn with passion and now they go to others who really need them. Lismo and I present the box to Soles4Souls at their drop-box location in Old Tappan, N.J., at the Spectrum Physical Therapy & Athletic Training facility. Greg was kind enough to accept the box late on a Saturday. They're good people and I recommend them.



A friend on Twitter told me it would be hard to part with my shoes. In fact, it was the opposite. I was very excited as I went through the process of deciding which ones to give away. I decided to keep 3 pair:

My very first ones, the ASICS that I bought on December 1, 2006, the day I traded a box of KOOLS for that box of shoes;

Another pair of ASICS that are good everyday shoes to knock around, yardwork, errands, whatever. Maybe for an occasional workout. They were my third pair.

My newest shoes, the Nike Vomeros. Mainly because I am training for the 1/29 Miami Marathon and I was unable this week to find the Brooks Glycerin pair I wanted in something other than the ugly black/green model. Still trying to decide on a new neutral.

What surprised even me was that I parted with my fifth pair, the Li Nings. I bought them in Beijing while working the 2008 Summer Olympics. I was surprised as I went through the selection process that I wanted to give away items that have special meaning, so they have new life and are very appreciated by someone. I hope you feel that way.

Thank you to those eight pair of shoes that enriched my life so much, thank you to Soles4Souls for getting them to those in need, and thank you to any other runners who donate their own shoes of passion to give footwear to others. Just another example of how running makes you feel good and gives you a chance to contribute to the world.

Shoes of Passion: My 5th Anniversary As A Runner

Today I celebrate! It was on December 1, 2006, that I moved to the Upper West Side and decided that a new, freshly painted apartment next to Central Park required a runner and not a smoker dwelling inside. I broke a full box of KOOLS in half at the intersection of 73
rd & Columbus and that day I bought a box of ASICS instead. I had smoked for 6 years. My goal was to run a marathon within a year. My mission was to live as long as possible for my 3 sons Matt, Ben & Josh, and enjoy every day of life. I joined NY Road Runners and entered races, trained at Central Park, drank a lot of water and it was easy.

Five years later, as I train for three more marathons in 2012 (Miami 1/29, Paris 4/15 & NYC 11/4) that will put me into double figures, I have a story to tell. I am going to let my shoes do the talking, because I kept every pair that I have retired along the way once they reached 350 to 400 miles. I am celebrating by donating most of these to Soles4Souls (website | Twitter) so they will go to people in need of shoes.



As you can see from that video, there are 11 pairs in my running history to date. They are shown there in order, and below in more detail. I am going to celebrate my fifth anniversary by making it a dozen, because my current Nikes are rubbing on the ball of my right foot when I get past 6 or 7 miles. I am taking no chances with the Miami Marathon coming up, a blister having already ruined my 2010 marathon there. So I will get back into my most reliable shoes: neutral Brooks Glycerines (fifth pair). The greatest advice I can give any aspiring runner out there is this: It is mostly about the shoes, ask the salesperson if s/he is a runner, and once you find the right pair don't change. Color and pizazz become meaningless after dirtying them 50 or 100 miles.

1ST SHOES: ASICS GT-2110 GEL (12/1/06)
I had no idea what I was doing on December 1, 2006. I took the subway from 72nd Street to 42nd Street, got out at Times Square and went to Foot Locker. I asked where running shoes were and a salesperson recommended these for me. I'm a 10 1/2 and he told me to get a half-size larger for running. I have ordered 11s ever since. Alas, the salesperson was clearly not a runner, and I would deal with a year of leg injuries related to being in the wrong kind of shoes.


2ND SHOES: ASICS GEL-CUMULUS 9 (2007)
During 2007, an ill-equipped salesperson at Jack Rabbit Sports on 14th Street in NYC correctly put me onto a treadmill for a video gait analysis, but he incorrectly told me I overpronate and need to buy a pair of inserts for those ASICS. In this picture, you can see one of the stiff, built-up instep inserts pulled out. I followed the person's advice and it led to great pain with plantar fasciitis and shinsplints among other problems during my novice first year.


3RD SHOES: ASICS GEL-NIMBUS (2007)
These are the shoes I bought for my first marathon, NYC 2007. I ran the last 12 miles on different spots of my right foot to deal with the daggers caused by being in a wrong shoe. Still, I was a marathoner. The feeling of finishing was incomparable in life.


4TH SHOES: BROOKS GLYCERINE (2/14/08)
Finally, at Fleet Feet in West St. Louis County, a fleet female runner salesperson took charge and did the "finger test." She simply put her index finger under my heel as I stood and said, "Oh, you have high arches." She sold me these green Brooks Glycerines. After starting with three pair of the wrong ASICS, it was the turning point in my five years of running. I have been healthy ever since. Two months later I ran the St. Louis Marathon in 5:21 and was gradually a PR machine.

5TH SHOES: LI NING (8/24/08)
I was fortunate enough to work the 2008 Summer Olympics in Beijing for Major League Baseball's digital operation. Those two weeks were life-changing, as I went for a training run on the Great Wall of China, ran my own sub-2-hour half marathon on a real Olympic venue, watched the men's marathon, and bought my own pair of Li Nings. Li Ning was the most famous Olympic gold medalist in China's history, and he had his own line. Between the men's marathon and Closing Ceremonies, I went to a downtown mall and several workers eagerly tried so hard to help me find the right size. That was MY China, and they are world friends. Alas, the Li Nings were too large for me to use for more than an occasional short run, but they are beautiful.


6TH SHOES: BROOKS GLYCERINES (10/14/08) I bought these at Super Runners Shop from a familiar salesperson who ran marathons. This was probably my high point in five years of running: KNOWING what I want, not needing to try on any other pairs, just buying what already is proven for me. Indeed, less than one month later I ran the NYC Marathon in 5:13, which was lightning for ME. I was in such good shape, two weeks after that I finished my first ultramarathon, the Knickerbocker 60K. It rained solid for one of the laps around Central Park in that 37-miler, so I changed from my Brooks yellows to greens during the race. I wish I could find another pair exactly like these: MY FAVORITES!


7TH SHOES: BROOKS GLYCERINES (April 2009)
What footwear should a man buy to pop the question? I went with my third consecutive pair of Brooks and I wore these at the July 2009 New Jersey Marathon. It was solid rain from start to finish, but it didn't matter because at Mile 25 I picked up the engagement ring box held by race officials and carried it to the finish line. Then I got down on a knee and asked Lisa if she would marry me. She said yes and I love her.

8TH SHOES: BROOKS GLYCERINE (3/11/10)
Lisa and I were married on Valentine's Day of 2010, two weeks after I ran the Miami Marathon with a 14-mile blister (bad sock). We honeymooned in Curacao. A month later, these were my fourth pair of Brooks and the only change was a little fern frond design work along the sole.


9TH SHOES: SAUCONY RIDE 2 PRO GRID (6/24/10)
I went to the annual Wall Street 3M Run to support friends, and the finish was at the World Financial One center along the Hudson. They set up a makeshift shoe sale for runners who congregated at the finish, and I snapped up these cool pair of Sauconys. I wanted to take a chance on "neutral is neutral." Indeed, I absolutely loved these shoes. Very cushiony and a lot of life. The only downside is that my English Bulldog, King Bingley, liked to chew shoes as a puppy and took a chunk out of these -- look closely at the left shoe.


10TH SHOES: ASICS GEL-KAYANO 16 (Spring 2011) My English Bulldog having munched on the Saucony, I happened to be at the Palisades mall and in a Sports Authority. These were neutrals and on a clearance table for something like $60 so I took a chance that they would at least rotate in as decent trainers. I ran the Brooklyn Half in them. They're OK, not ideal for me. My first ASICS since my rookie year!


11TH SHOES: NIKE VOMERO 6 (8/17/11)
I wasn't even the one looking for shoes when I got these. Lisa bought a pair of Adidas at the Adidas Store in Soho, so while we were there I picked up my first pair of Nikes. They are the most cushiony shoe I have ever had...by far. The cushion lasts forever. Unfortunately, once I get past around 6 miles the ball of my right foot starts to sear. I can't chance it for a marathon so these will be just for trainers going forward.

12th SHOES: Coming soon.
RUN FOREVER...

5 YEARS OF RUNNING: Part 1 - Gear Care

Leading up to Dec. 1 and my 5-year anniversary of trading Kools for Asics and becoming a runner, I am posting entries about things I have learned as a marathoner. I hope it might be helpful to others getting into running. Here is Part 1.

On Dec. 1, 2006, I moved into a new home on New York City's Upper West Side and broke a box of KOOLs in half and bought a box of ASICS instead. I remember going on a shopping spree that same day at Paragon Sports in Manhattan, buying lots of running gear, including cold-weather attire. Five years later, I still have everything and it is in good condition.

I have to thank my Big Cats running team friend George, who gave me this advice via myspace in those first days: "You're supposed to wash your gear after you run in it." Yes, even my wife is dumbfounded that I was not aware of this fact. I figured that wicking material meant, cool, I don't have to wash it much. Dummy! So I learned early on to take care of my gear.

Pictured here you can see what is hanging in my basement right now. I have done this regularly for five years. The process has changed a little bit over that time.

In the beginning, I hand-washed ALL my gear. That lasted a couple of years. I think it mainly changed when we bought our house and you have your own washer and are comfortable that no strange machine is going to ruin your stuff. I wash on the delicate cycle with cold water. I also stopped using the "sport wash" detergent after the first couple of years. That is because the stuff STINKS forever and the more people I asked, the more people told me that it makes little difference, and that using regular detergent is good for your gear, as they are tested by the manufacturers to make sure they stand up to everyday detergent.

Do NOT use fabric softener. Running gear does not like that stuff.

I never use a dryer for my gear. As you can see from the picture here, I hang my items up on hangers to dry. That day or the next day I grab it all and put it into my drawers. It dries fast.

I try to never let my socks get into our regular house wash. It doesn't take much to ruin a good pair of Lin socks when they make it into a color cycle with warm water and get into the dryer. I learned this the hard way, too. I had a brand-new pair of expensive technical socks, and I used them for the Miami Marathon last year. They had been washed a time or two in the regular laundry. There was a small seam going across the underside of the toes, unbeknownst to me, and the washing roughed the seam. By Mile 12, the now-raised seam was rubbing the ball of my right foot, rubbing and rubbing, and I finished the last 14 miles with a massive blister on that spot and adding about 45 minutes to my finish time. I lay all my wet socks out just like shirts & shorts.

All my shoes are in my closet. They are pampered. They are babied. They are for the most part out of the reach of our English Bulldog, King Bingley, who did manage to bite a hunk out of the back of my best Sauconys. That was a blip. They are the most important things I have as a runner. They have the capability to injure me or make me fly. When I retire them, I stuff them into drawers in the basement. Once in a while I take them out for a spin, but 300-400 miles and they're in the Newman Running Hall of Fame.

I look forward to hearing how you care for your running gear!