“With self-discipline, all things are possible” – Theodore Roosevelt
This year the Tely 10 road race will mark its 89th running and is believed to be the third oldest race in Canada and one of the oldest in North America. We asked Physiotherapist with InMotion Health Centre, 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 Canada Games in Athletics in 1989 in Saskatchewan and 1993 in British Columbia. I was also recruited and competed with the University of New Brunswick Cross Country team for four years; I held the team captain position for two of those years. 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 and competing, 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 while also playing soccer. During the winter months I do the majority of my running outside however I have a treadmill if the conditions are not safe to run outside.
What is a memorable race 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 ran 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 in 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 stretching, 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 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, from beginner to advanced?
A couple of important tips I can offer are:
- 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. Large portions of running injuries I see 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, examples: eat familiar food, don’t try new shoes.
- Dress for the conditions, dress in layers.
- Good warm-up/cool down.
- Be confident/enjoy the race.
Thanks Keith for taking the time to answer these questions and offer us insight into your running career.
If you would like to book an appointment with Keith Fahey for Physiotherapy please contact 709-747-5945.
If you have any questions for Keith contact; email@example.com