“With self-discipline, all things are possible.”
– Theodore Roosevelt
This year will mark the 92nd Tely 10 Mile Road Race. We asked physiotherapist and running enthusiast Keith Fahey a few running-related questions about his past experiences and what he does for training.
Can you share with us a little about your running history?
I have been running for over 30 years. I started in elementary school and continued through high school, university, and to this present day. I was lucky to have had an excellent coach, Dave Thomas, in Labrador City who trained and guided me for many years.
I have competed provincially and nationally in athletics and cross-country running. I represented Newfoundland and Labrador at the 1989 Canada Games in Saskatchewan and the 1993 Games in British Columbia. I was also recruited for and competed with the University of New Brunswick cross-country team for four years, for two years of which I was team captain. Individually, I was a four-time Atlantic University Sport (AUS) all-star and a three-time AUS team champion and therefore competed at three Canadian Interuniversity Sport (CIS) championships.
How often do you run throughout the week?
In recent years, I have not focused on the areas of racing & competing as my main focus has been on maintaining fitness and my love of running. I enjoy running with my wife, Jen, and being active with our children, Luke and Maria. Currently, I run between four and six times per week and also play soccer. I do the majority of my running outdoors but I do have a treadmill in case the conditions are not safe to run outside during the winter months.
What is a memorable race that you have completed?
There are many but one that comes to mind is the first time I ran the Tely 10 in 1990. I was 19 and had never run the course before race day. As a runner, you are always striving to run your personal best on any race day. I felt I ran as well as I could that day with my two biggest supporters along the course, my mom and dad. In the end, I was very happy with the result and placed third with a time of 53:00 minutes.
What was your pre-race warm-up and cool-down?
I would do some light jogging at first, anywhere from 10-15 minutes. This will help increase blood circulation, increase heart rate, raise your body temperature and loosen muscles. I would then do dynamic stretches, such as high knees, butt kicks, and lunges; static stretching for the quadriceps, hamstring and calf muscles. Finally, I would do 3-5 stride outs 50-100m starting at race pace and progressing to faster than race pace.
The cool-down after a race will ease your body back to reality and prepares you for your next run. I would do 5-10 minutes of easy jogging followed by dynamic stretching and end with a full-body stretch.
What are the positives you have taken from running?
Running has allowed me to travel and, through this, I have had the opportunity to see most of Canada. I have made long-lasting friendships with teammates, training partners, competitors, and others in the running community. It has also taught me valuable lessons in goal setting, competition, leadership, and determination.
As a physiotherapist, what are some tips that you can offer for runners, both beginner and advanced?
- Invest in a good pair of running shoes, no matter what level runner you are.
- Gradually build your frequency, intensity, and distance when developing your running program. A large number of running injuries are when runners are doing too much too soon.
- Get out and enjoy running; there are so many beautiful trails around the province that you can discover and run on.
Race day tips:
- Don’t change your routine. For instance, eat familiar food and don’t wear new shoes.
- Wear layers and dress properly for the conditions.
- Put time and attention into your warm-up & cool-down.
- Be confident and enjoy the race.
Thanks, Keith, for taking the time to answer these questions and offering us insight into your running career.
If you would like to book an appointment with Keith Fahey or any of our other services, please call 709-747-5945.
If you have any questions for Keith, email firstname.lastname@example.org