2016 Pub Runs

3 03 2016


Our 2016 Pub Run Series kicks off on March 15 at The Brass Door.  Join us for a short run, and then cool down after at the pub with your favorite drink.  All runs are FREE and are on the 2nd Tuesday of the month.

Mark your Calendar for these dates and locations:

March 15  The Brass Door
April 12   Celtic Crossing
May 10   Rec Room
June 14   Wiseacre Brewing
July 12   The Brass Door
August 16   Celtic Crossing
September 13   Rec Room
October 11   Wiseacre Brewing


Runner Spotlight: Jay Sole

9 01 2016
Jay Sole is a regular around the shop for our weekly group runs. We caught up with him to learn more about his running journey.
Jay Sole
How long have you been running?
I started running in the mid 70s.  After spending the summer at a Officer Training Camp for the US Marines, my brother came home and invited me to go on a run with him.   I wasn’t a runner, but I said yes, and I about died trying to keep up with him!  That was my turning point.  I started running to keep up with my older brother.
What keeps you motivated?
Keeping up with the Joneses!  Or maybe I should say, the Dave Sorrells!  In 2008 I showed up for a Fleet Feet Fun Run.  Seven years later, I’m still having fun!  I remember early on, trying to keep up with the speedsters and praying for a red light so I could catch my breath!  But that’s how I got better.  Pushing myself while still having fun listening to Ben and Feb talk in paragraphs while I could only manage a grunt here and there.  Running with other runners keeps me motivated to be the best  I can be.
What’s your favorite running or race memory?
So many wonderful memories!  Flying out west with Angi, Zane, and Tim to run the scenic Denver half marathon.  Running a 10 mile race in Houston with my son.  We ran in the morning, he got married that evening!   Oh, and there was the week Ben Knoernschild decided to change things up for Fleet Feet’s speed workout.  He paired us up into teams and we held a spirited relay race with a Fleet Feet gift certificate up for grabs.   Everyone gave their best effort.  I remember Anna throwing up afterwards!  My  partner was Tim, and he ran the last heat so hard that he sprawled out on the football field when he was done,  only to realize he couldn’t stand up!  His legs had locked up on him.  We carried him to Ben’s car and gave him fluids.   And they say football players are tough.  What football players do as punishment, we were out there doing for fun!   I think Rachel won the gift certificate!
Do you have a bucket list race?
One of these days I want to do the Big Sur Marathon.  Do they have a half?   I don’t do full marathons.  If I ever do get around to running a full marathon, Boston would definitly be on the list!
What does a typical training week look like?
It looks like a well oiled machine!   Mondays I do about six miles with the Fleet Feet gang.  Tuesdays is speed work with Paul Sax.  On Wednesdays I rest!  Thursday I run around midtown with my speedie friend, Brittney, for about six miles.   I usually do a solo run of about 5 to 8 miles on either Friday or Saturday, and on Sunday it’s a long run with Scott and Jeanine.   I feel this routine keeps me in race shape throughout the year and I simply tweak it here or there if I have a specific race in mind that I want to peak for.   I don’t have a particular race in mind at the moment, but in the back of my mind I know the familiar races that I run every year that I like to be ready for.
Is there anything else you want to add?
For years I ran on my own.  I can resonate with the phrase “the lonliness of the long distance runner”.   But I would encourage anyone who is not running in a group situation to give it a try.  I have become a better runner, a more informed runner, and a happier runner as a result of the friendships I have made over the years.   So a big thank you to Fleet Feet for enriching my life with friendships, laughter,  and comradery on this running journey of mine!
Thanks for sharing your story, Jay! Do you know someone we should feature? E-mail us at lovetorun@fleetfeetmemphis.com.

How to Keep Those Running Resolutions

7 01 2016

It’s a new year, and you’ve committed to making some healthy lifestyle changes. You’ve decided to take up running and walking, but how do you stay on track?

Set Goals

Do you want to be able to run a 5k? Walk for 30 minutes? Run a marathon? Determine what your goal is and work toward that goal. Also make sure your goal is reasonable and manageable for your current fitness level. It may take some time, but as long as you have a clear idea of where you want to be and slowly work toward getting there, you’ll achieve your goal, no matter what it it is. When you achieve it, set another milestone to keep you moving forward. Having specific goals to work for makes it easier to take the small steps to get there.

Create a Plan

Find a plan to help you reach your goals, and stick to the plan. There are many Couch to 5K programs available online and through mobile apps as well as local running groups and training programs to join.  Check out MemphisRunners.com to find a local group to join or come to one of Fleet Feet’s free weekly runs. You want to adhere to a plan in order to avoid injury and burnout.

Find a Friend

Grab a friend to join you on you running/walking journey! Having someone to hold you accountable will help with keeping your resolution. It will also make your workouts more fun and enjoyable and help the time go by more quickly. Knowing you are meeting someone at a specific time on certain days of the week will be a great help to making your New Year’s resolution stick for the long haul.

Make it a Habit

The first few weeks are going to be the hardest. Excuses start to creep in. “It’s cold.” “I’m busy.” If you can maintain consistency through the first few weeks, it will be much easier to stay on track. Once you’ve developed a habit, you won’t have as much of a hard time to take the first step out the door.

Reward Yourself

Consider rewarding yourself when you achieve your goal—buy yourself a new piece of athletic apparel or those headphones you’ve been eying. By giving yourself rewards for your hard work, you’ll be more likely to continue on your fitness journey.

Do you have questions about getting started or finding a plan to work for you? Stop in and talk to anyone on our staff. We’ll be happy to help!

Runner Spotlight: Meet Margaret

2 12 2015

Margaret is a recent-ish transplant to Memphis and has become a familiar face around the shop. She has some big running goals she’s working toward and also writes a blog called Young and Rungry (Disclaimer: Do not look at her recipes while hungry.). Keep reading below to learn more about her.


When did you start running?

My parents put me into cross country in kindergarten to help blow off some of my excess energy and to buy them some time before picking me up after school. I kept on through 8th grade, but took a break to focus more on volleyball my freshman and sophomore year of high school. By the end of sophomore year, I realized the only thing I still enjoyed about volleyball was the mile or two we “had” to run before practice so I switched back to cross country and track and haven’t slowed down since.

What keeps you motivated?

I have a lot of pretty lofty running goals that stem from wanting to find out what I’m capable of as a runner. I didn’t compete in college so I want to show people that you can still accomplish a lot as a recreational runner.

What’s your greatest running accomplishment?

Probably winning first overall female at the Cooper Young 4-miler this year considering that I barely placed in my age group in 2014.

Favorite distance?

Either the full or half marathon, but definitely longer distances. We’ll see how I feel after St. Jude!

Next running goal?

I’m hoping to PR in the marathon this month, break 1:30 in the half next spring, and break a 19 minute 5k and a 5:30 mile one of these days.

Do you listen to music when you run? If so, what’s your jam?

I don’t run with music, but when I did in college people would make fun of me for listening to everything but pump up music. I would be on the trails listening to things like The Avett Brothers or Simon and Garfunkel, but running is relaxing to me I don’t need a strong beat to move me forward.

Advice for new runners:

My biggest advice to new runners is to do it socially. Some of my best relationships have been formed through deep running convo’s where you pour your heart out before even knowing the person’s last name. Advice to myself and other seasoned runners is to have fun and keep it social. I have to remind myself not to take it too seriously all the time!

Thanks for sharing, Margaret and good luck at St. Jude this weekend!

Post-Marathon Yoga Recovery

2 12 2015

Many of you are running the St. Jude Half or Full marathon this weekend. It’s important to fully recover from such an event, and yoga is a great tool for runners to use to maximize your recovery. The first few weeks following a long race should be spent letting your muscles and mind take a break.  Don’t worry about rushing or being powerful.  With the help of our resident yoga teacher, Lisa Warmuth, we have compiled a list of yoga poses you can do at home that will target the most common tight spots for runners including the back, hips, ankles and feet.

Lisa Warmuth

Begin with a mild warm up.

  1. Start with child’s pose or Balasana. Be mindful of how this feels for you. Tight hips may require you to bring your knees together, and more open hips can take big toes touching and knees wide.  You can rest your head on a block if you need to.  Take 10-15 breaths here.

Targets:  hips, back

  1. Move into downward facing dog (Adho Mukha Svanasana). Hips go up, tailbone lifts and legs straighten as much as your body allows. If your hamstrings are tight, this pose may pitch you forward making it feel more like a push up.  Remember it is okay to bend you knees!  Take 5 breaths here.

Targets:  Hamstrings, shoulders, back, hips

Flow between these two poses 4-6  times.

  1. Low Lunge. Bring your right foot forward and come down to the back knee. Lean your weight forward slightly and tilt your pelvis forward.  Hands can be on your right knee, the floor or two blocks.  Hold for 5 breaths.  Repeat on the other side.

Targets:  Hip flexor, glutes

  1. Ankles and feet stretch. (Virasana or heroes pose variations). From down dog, come to high knees. Curl your toes under and slowly sit back on your heels.  Hold for 5 breaths if you can.  Switch to the top of your feet and lean back on your hands.  Hold for 5 breaths.

Targets:  Feet, plantar fascia, ankles and calves.

  1. Butterfly pose (Baddha Konasana)

Sit and bring the soles of your feet together with your knees bent out to the sides.  Explore where your feet need to go (closer to the pelvis or further out).  Exhale and fold forward.  If you have a block (or two), place your forehead on it.  Relax your neck and your lower jaw.  Hold for 5 breaths.

Targets:  Hips, glutes, inner thigh

  1. Move to a mat or soft surface for a quad stretch. Lie down on your belly and support yourself with your forearms. Bend your right knee and grab your right foot with your right hand. Press your foot into your hand for a few breaths and then relax into the stretch. Hold for 5 breaths.  Repeat other side.

Targets:  Quadriceps

  1. Cobra pose ( Bhujangasana). From your belly, slide your hands under your shoulders, elbows bent. Legs remain on the floor.  Lift your heart forward and up.  Elbows remain slightly bent.  Hold for 5 breaths.

Targets:  Parispinals, low back

  1. Eye of the needle (Sucirandhrasana). Come to your back and hug your knees to your chest. Place your right foot on the floor, knee bent. Cross the left foot on the right knee and flex the foot. Draw both legs toward the chest and thread your hands behind the right thigh.  Pull gently until you feel a little sensation.  Hold and breathe 5 breaths.  Repeat on the other side.

Targets:  Glutes, hip flexors

  1. And to finish, one of the best recovery poses for runners– legs up the wall pose (Viparita Karani). Find an open wall and shimmy as close to it as you can. Swing your legs up the wall.  You can place a pillow or blanket under the small of your back.  Arms fall to the side.  Relax.  Hold this for 5-10 minutes.

Targets:  Relieves tension from the legs. Reduces edema in feet and legs.




Lisa Warmuth RYT 200 is Fleet Feet’s resident yoga teacher and an avid runner.  She offers two FREE classes for runners a month at Fleet Feet.  Visit fleetfeetmemphis.com for a schedule. She also teaches at Hot Yoga Plus in Germantown.