Furey won't let Boston tragedy stop him from running

FIT Staff
Apr 22, 2013

What a difference a week makes!

After being disappointed April 14 in my attempt to run a sub-30 minute 5K, I took the week off from running to rest my hamstring. 

I even went to Fisher-Titus Medical Center to have the Physical Therapy department look at it.  Unfortunately, there was no pain while I was there, so the problem remains undiagnosed - kind of like returning a squeaky pair of shoes that won’t squeak when you get to the store!  But I am glad the pain is gone.

I decided to run the Norwalk Park and Rec Earth Week 5k Saturday morning.  I could not be any more pleased with my crazy decision to run in the 36 degree weather!

I accomplished my goal of breaking 30 minutes and went a step further by finishing in 28:58, obviously a new personal best for me!

I felt very good during the run.  I tried to find someone that was going the same pace I was and stay with them.  I found that those people were sometimes too slow and I quickly got around them. 

After 1 mile of trying to find the right person, I finally found who I was looking for.  I don’t know her name, but she had on a bright shirt and was running a sub-30 pace by my calculations, so I tried to stay about 10 feet behind her the rest of the race.

The final part of the race had some hills, and she pulled away as I slowed going up Elm Street.  Thankfully my father-in-law Dean had already finished and came back to find me.  He met me as I turned onto Woodlawn Avenue and gave me advice on finishing strong.  It was just the encouragement I needed!  I am glad he will be running the Warrior Dash with me June 1st!

This week was marked with both sadness and joy for me.  While I am very excited to run under 30 minutes, and to fit into my “skinny” jeans like Heather and Stephanie, it was very sad to read and watch about the events at the Boston Marathon and the aftermath.

Four innocent people lost their lives this week because of the selfish acts of at least two Boston-area men.  They will forever be remembered by runners and non-runners alike. 

But I will also never forget the countless stories of heroism moments after the race, as both emergency personnel and spectators leaped into action to take control of the situation.  Those first responders are always the ones running toward the danger, and they should be applauded for what they do.

I am glad I am becoming a runner.  What a great group of people runners are!  The reports of people finishing the race, a grueling 26.2 test of mental, emotional, and physical strength, and running to the hospital to give blood is incredible! 

I’ll finish this week with a quote by David and Kelvin Bright: “If you’re trying to defeat the human spirit, marathoners are the wrong group to target.”



if you're looking to drop your time in a 5k, here's the running regiment to follow.

monday - long easy day, 6-8 miles at a pace just high enough to get the heart pumping.

tuesday - time trial day, go after the time you're wanting to hit.

wednesday - short easy day 2-3 miles to help recover after the time trial day and to also keep the muscles loose and active

thursday - the day from hell / time training day. go to your local track since it close to a quarter mile. since you're trying to hit 30 minutes 5k's it'll be easy to do the math. take your 30 minutes and divide it up by the number of quarter miles you're trying to race... in the case of a 5k it's 12 quarters. now take your 30 minute 5k and divide it by 12, you'll end up with 2 minutes and 30 seconds. you have to run 12 quarters in 2 minutes and 30 seconds. after each quarter mile, you rest for the amount of time that you're running the quarters in, which in this case is 2 minutes and 30 seconds. don't cheat yourself and take a longer break. the point of this exercise to to teach yourself and your body what pace needs to be run in order to hit your mark. oh, and if you don't run a quarter in the time amount allotted, it doesnt count as one of the 12 that you have to complete... sorry, and what ever extra time it took you to run that failed quarter is taken away from the rest period... good luck.

friday - run early in the morning, another nice and easy 2 - 3 mile recovery run. the reason you run early in the morning is because most 5k's are held on saturday mornings... so you want to give your body 24 hours of solid recovery before race day. eat your carbs for dinner, you'll need them for race day,

saturday - race day. remember the pace you learned on thursday. dont take off too fast, and hit your mile times.

sunday - as the lord said, it's the day of rest.

this is the training program that Robert Knoll used to send many high school cross country teams to the state competition. he's even got a high school invite named after him now... so this method has been proven to work. worked for me.

if you want to drop your time lower than your original 30 minute mark, adjust the math on your thursday work out.