QUESTION — Why would you recommend that other masters enter Freihofer’s?

Joanie Samuelson:

I think Freihofer’s is a great event for Masters runners because the 5K is a very manageable distance for the aging athlete.  It rewards a perfect balance of speed and endurance.  It’s great for Masters athletes to be able to train for an event that enables them to train at a level that becomes sustainable in daily and weekly schedules.  The 5K distance provides that vehicle. The Freihofer’s 5K keeps women fit through many ages and miles.

Carmen Ayala-Troncoso:

This is a race that has focused on women’s running for over 30 years, way before it was as popular for women to run. They have had the same committed sponsor for just as many years and are 100% behind the race.

The race also sponsors many programs throughout the year that help spread the word about fitness, nutrition and setting goals. There is a “school visitation” program (not sure how many years they have had it), in which some of the elite runners go to the schools to speak to kids about the benefits of “healthy living”.

Kara Haas:

I would recommend that other masters enter Freihofers because it’s an opportunity to test ourselves not only against the best masters in the country, but also against the best “young un’s!”  It’s a wonderful celebration of women’s running, and the organizers do a spectacular job of making every women feel like they are a rock star for the day!

QUESTION — For how many years have you entered the race and what are your goals this year?

Joanie Samuelson:

I’m thinking this will be about #15 for me at Freihofer’s.

I’ll be in a new age group starting next week.  I’d like to set a new 55 + record at Freihofer’s.  It will be my first race in my new age group.

Carmen Ayala-Troncoso:

My first year was 1991 and I have been there even since so that make is 22nd year for me. My goal for this year is to participate, and perhaps be able to comeback stronger next year. I feel confident that I can run faster than I have been the last few months, but it gets harder and harder to be consistent as we age. I’m definitely not done yet, but need to be careful and patient.

Kara Haas:

I’ve only entered Freihofer’s once before.  A bunch of my girlfriends and I made a road trip in ’94 and had a blast!  My goals this year are to run close to 17, and just enjoy the experience!

Joanie, Carmen, and Kara – You are rock stars not just for your running talent but also for willingness to share your time and thoughts. Thank you!

Dr. Utzschneider is a well-known author, professor and running authority who recently published the book Move! How Women Can Achieve Their Goals at Any Age. 

Host Phil Bayly discusses this year’s Run for Women with Patrick Lynskey, Operations Director for the Freihofer’s Run for Women, and Anthony Bruno, CEO of SportsSignUp.

When it comes to running I really don’t have a problem. I wake up and I want to run.
But throughout the past year with my foot surgeries and current hamstring issue I have had to replace a lot of running with cross training. And I think its finally made me realize why a lot of people don’t like to work out.

Riding a stationary bike or using the ellipitcal are just not nearly as much fun as running. Sure I still feel good afterwards and know the exercise is good for my mind and body. But sometimes it’s hard to get excited about and I find myself sitting in my car outside the gym procrastinating. One day last week I only made it 15 minutes on the stationary bike before bailing! That’s pretty unusual for me but I didn’t beat myself up over it. Bad days happen and I just made sure to get back on track the next day. I’m trying to avoid future setbacks by putting new songs on my ipod, meeting friends to workout, and thinking about my upcoming races and how staying fit will pay off in the long run.

What are some of the things you do to stay motivated?

Many women say they’re too busy to get to the track, join a running group, or even meet a friend for a run. With everything else going on in life, just getting out to run can be a feat on some days.

If time is a major challenge, you may want to join my Skype database. It’s a list of women who want to be connected with one another woman with whom she can share her goals and makes herself accountable without the pressure of having to meet someone somewhere.

The value of support in achieving our athletic goals is immeasurable. In my doctoral dissertation on over 100 national-and world-class women runners, I found that all of them relied more heavily for support on a buddy rather than a coach. In conducting research for my book, MOVE! How Women Can Achieve Athletic Goals At Any Age, I learned the same. Consistent support from anyone is one of the most powerful factors of success in running. (If only our pets could talk).

So – sign up for Freihofer’s and find a buddy with whom you can share your plans and goals. If you want to be part of my database or have a question, just e-mail me at c.utzschneider@rcn.com.

Dr. Utzschneider is a well-known author, professor and running authority who recently published the book Move! How Women Can Achieve Their Goals at Any Age. 

I was a total couch potato and so out of shape it was embarrassing. I was terrified of running. I was terrified of judgment. I was terrified of looking like a fool. I was terrified of collapsing. When I saw the couch to 5k program that Freihofer’s was offering, I was very scared to do it. I was so scared that I wouldn’t finish the race or I would humiliate myself. I gathered up the courage to join and I was so happy that I did. I arrived and saw so many women of different shapes, different sizes and different ages. It was wonderful! The trainers were incredibly encouraging and supportive! I also asked my daughter to join me. We were going to do our first race together. I have to tell you, the day of the race was such an incredible experience. It was filled with supportive women, and my daughter I were encouraged the whole time to finish and we did! Now I am back for my second race with my daughter again. My goal is to offer support to the other women who were just as scared and intimidated as I was as well as continue to grow stronger myself. This training has changed my life!

Renata Relyea

      

I came to the 2011 Freihofers event wearing a bone stimulator. I had hoped to compete but my February foot surgeries ended up keeping me out of running for 4 months instead of 3. The race organizers were so generous and still had me out to speak to kids at some of the local schools. Despite not being able to race I had a great time and even got to announce the start of the kids race.

Luckily I was able to resume training about a week later and had almost 10 weeks to prepare for the World Championships Marathon.

The timing was really tight and a lot of people discouraged me from racing. But I had just come back from my weekend in Albany where I talked to the kids about how important it is to believe in yourself and your dreams. And I practice what I preach!

Luckily it paid off and the race went great! I ran 2:32 in very tough weather conditions (it was mid 70s with 82% humidity) and was pleased with my performance.

I had high hopes of racing in the Olympic Trials Marathon and contending for a spot on the 2012 Olympic Team. But I injured my hamstring in November and it just wouldn’t heal depsite rest, treatment, and lots of physical therapy. The doctors think I was still compensating from the surgeries on my other foot.

I am just now finally starting to run again and really looking forward to coming back to Albany. I hope my hamstring holds up and I get the opportunity to toe the line with the amazing field that the race always brings in. I won’t be at my peak fitness but after being injured for so long I am just thrilled at the idea of being out there. It certainly has helped me not take the simple act of running for granted. So I encourage you to sign up and get out there and join me even if you aren’t in top shape either. Just being able to partake in the event is a wonderful thing. Hope to see you in June!

1. A goal can motivate you to improve your habits in ways that routines can’t. A few weeks ago I started a Freihofer’s training program in Brookline, MA. Although we’ve only met for 3 weeks now, two members who’ve been struggling to begin losing weight have already lost 2 and 4 pounds respectively.
2. Information on how to train, what to wear and what to eat, how to stretch, and how to fit training into your schedule is offered on the Freihofer’s website at http://www.usatfadir.org/corptraining.htm.
3. If you start running this year, you can use this year’s time as a baseline against which to compare your performance at Freihofer’s in the future. Research shows that it’s 10 years, 10,000 hours to excellence. It’s never to late to begin your first year!
4. One-on-one Skype sessions are available for coaching (if you need an alternative to on-line and community programs). Feel free to contact me at c.utzschneider@rcn.com.

Dr. Utzschneider is a well-known author, professor and running authority who recently published the book Move! How Women Can Achieve Their Goals at Any Age. Dr Utzschneider will be providing guest posts for us as we head into the 34th Freihofer’s Run for Women.

Why Do You Race?

It’s a question worth asking – and worth “trying on” different answers. You race because….
….the race is part of your race tradition. You love the course, you know the community.
…you want to run a personal best, or a win.
….the race is part of a series in which you’ve already invested.
…you’re part of a team which needs you. No personal best, no “I” win…..” but a “team win.”
…it’s a built-in workout when you couldn’t get your speed in otherwise that week.
….a friend/teammate wanted company, or etc. …. maybe there’s are awesome post-race bagels or even pies afterwards.
These questions came to mind when looking at the awards for the Freihofer’s 5k (in Albany, NY on Saturday, June 2nd) – a race for all variety of women runners (and girls), Olympians to couch-to-first 5ks.

There are awards for
- the top 10 open runners (2012 Olympic Marathon Trials 8th place finisher Alissa McKaig was the first American)
- the top age group runners (in 2011 Victoria Michalek won her age group – 90 to 94 – and world masters champion

Carmen Troncoso and Olympian Joan Benoit Samuelson finished 1st and 2nd respectively in the 50 – 54 age group)
- the top 5 masters results, the top mother/daughter teams (another reason to race)
- the top sister/sister teams (make that relationship even better)
- the top friends/family teams (build a running network)
- the top high school team (more incentives)
- the top corporate team (maybe encourage a fitness culture in the office…South Colonie Teachers A placed first in this division) and
- also the top juniors for each age group – 9-10, 11-12, 13-14 year olds (reasons to recruit nieces and friends’ daughters too).
At the next race you might consider another reason to participate…a friend, daughter, colleague, or older relative might enter with enough encouragement (where they otherwise wouldn’t).

Editor’s Note: The above post first appeared on Dr. Cathy Utzschneider’s blog in early March. Dr. Utzschneider is a well-known author, professor and running authority who recently published the book Move! How Women Can Achieve Their Goals at Any Age. Dr Utzschneider will be providing guest posts for us as we head into the 34th Freihofer’s Run for Women.

We’re excited to be working with so many wonderful people. We are also proud to welcome residents and staff of the YWCA of the Greater Capital Region, who will be joining Kelly Lynch’s team during the 1-2p Monday sessions. Three of the women joining us are residents and working to improve their lives after hardship. They include:

Jessica: Jessica is a young women living in our Family Apartments here at the YWCA. She first came to the YWCA after battling her addiction to crack cocaine. Jessica now has supervised visits with her three young sons and has been sober for over a year. She looks forward to getting her physical health on track with the help of the Freihofer’s Training Couch to 5K program!

Charisma: Charisma is a recent graduate of our Ready for Work program. She first came to the YWCA after some legal trouble and has since gotten her life on track. She is a new mom to a very sweet 5 week old baby boy and looks forward to shedding her baby weight and setting an example for new moms from throughout the capital region.

Sha’Queen: Sha’Queen is a mother of three children who first came to the area after fleeing a domestic violence situation and battling with drug addiction. Sober for the last 3 years and living in the YWCA Apartment Program Sha’Queen is looking forward to committing herself to a healthier lifestyle that she can share with others. She currently works in the YWCA Food Pantry.

We are honored to be supporting you and working with you ladies!

Charisma:

Jessica:

Sha’Queen:

We are also pleased to have several staff members of the YWCA with us, including Shara Bender, Starletta Smith, Lisa Teamer, Virginia Marinello and Sherry Rounds.

About the YWCA

The YWCA is the oldest and largest multicultural women’s organization in the world. Across the globe, they have more than 25 million members in 122 countries, including 2 million members in 300 local associations in the United States . More important than the numbers, is their mission to eliminate racism and empower women. The YWCA provide safe places for women and girls, build strong women leaders, and advocate for women’s rights and civil rights in Congress.

YWCA programs, help provide women with safe housing, case management, career counseling, job training, support and advocacy. With support from people like you, these women have the opportunity to renew their spirits, learn new skills and create the lives they desire.