Freihofer’s Training Challenge
The Freihofer’s Run for Women is excited to launch the 4th Freihofer's Training Challenge using the popular Couch to 5k Training Program. We will be offering a beginner program for those who are new to running in addition to an intermediate program for those who completed last year's challenge or want more advanced workouts. Advanced program: Our advanced program is for those athletes ready for focused speed and distance workouts. Athletes should already be able to run five (5) or more miles at a time.
For 10 weeks starting March 17, give your motivation a boost, improve your performance and make some new friends by joining one of three teams scheduled around a 12p, 5:30p or 6:30p training timeslot.
As a team member, you’ll join your team leader in a fun training program (complete with certified coach/trainer) based around the Couch to 5k Training Program. Through that popular fitness program, you’ll be trained to first walk, then jog and finally run the event’s 3.1 miles (intermediate program participants will have a more advanced workout).
Toward that end, you’ll (1) spend one day a week training with your team leader at The Crossings of Colonie (see training times below), (2) another working out at a time that works best for you, and then (3) gather with your fellow participants for a group session led by our certified coach/trainer at 8:30 a.m. Saturday mornings at Colonie Mohawk River Park.
How to Register
You can sign up for the Training Challenge when you register online for the Freihofer's Run 5k. Online registration through the 5k registration is the only method of registering for this program. The cost of the program is $40. The Virtual Program is free. If you are already registered for the 5K but want to join the program, e-mail firstname.lastname@example.org.
Those taking part will receive:
- A Unique Freihofer's Run for Women Training Challenge t-shirt
- Nutritional and injury prevention tips
- Race day recognition through branded Training Challenge bracelets
- Nutritious Mariani products
- Access to the Virtual Training Program
- ...and a highly-rewarding experience -- all for only $40!
Don't forget to join us on our Freihofer's Training Challenge Facebook page!
If you have any questions, please call the Freihofer's Run for Women office at (518) 273-5552 or email email@example.com.
Maps & Locations
Crossings of Colonie Park Map. Click to enlarge/print
Colonie Mohawk River Park. Click to enlarge/print
Google Maps directions
Training Session Times and Team Leaders
Group workouts are held at the Crossings of Colonie Mondays (12p, 5:30p and 6:30p) and at Colonie Mohawk River Park Saturdays at 8:30 a.m. Stay tuned for info on team leaders and seminars!
Co-host of “Chuck and Kelly” heard weekday mornings from 5:30-9 am on News-Talk WGY (810 AM/103-1 FM)
(810 AM/103-1 FM)
12 p.m. Session |
For those who are able to workout during lunch, this is a great way to break up your day. We have a great group of people led by the talented Kelly Lynch!
Training group meets at The Crossings of Colonie Mondays 12-1 p.m.
I just turned 40. I know they say 40 is the new 30, but I’m not buying it.
A few years ago, as that number loomed ahead of me, I started to think of things I wanted to accomplish. Despite years of gymnastics training, I had never been able to run. I had tried to become a runner and failed many, many times.
At 37, I stumbled across a couch to 5K program and gave it a shot. I figured I could run for one minute, right? Then one minute became two, then three.... and finally, I ran a 5K.
I shocked myself. The feeling I had as I came down Madison Avenue and crossed the finish line of the Freihofer’s Run for Women, and looked up to see my husband and kids cheering for me ranks up there as one of those moments I will never forget.
It's a feeling I want others to experience as well. There is something about this event that makes all the hard work worthwhile. Thousands of women with the same goal: to finish the race the best they can. From the start up Madison in the giant pack of women, to the turn into Washington Park with a band playing on the corner, to the signs and cheers from friends and family along the route, to that moment when you step across the finish line... from the very first elite runner to the very last walker, the support is unbelievable.
I have two kids — 6 and 8, and a job that has me up at 3:30 a.m. every morning. But I am determined to make running a part of my life. And believe me, if this sleep-deprived, carb eating, red wine drinking, mom of two can do it? You can do it, too. Please join me, bring a friend (or two), have some fun, and show that you don't have to be a "runner" to take part in the Freihofer's Run for Women.
Co-host of The River Morning Show heard weekday mornings from 5:30-10 a.m. on 99.5 The River
5:30 p.m. Session |
For those who are able to workout during lunch, this is a great way to break up your day. We have a great group of people led by the talented Shanna!
Training group meets at The Crossings of Colonie Mondays 5:30p-6:30p p.m.
Hi! I’m Shanna from the River Morning Show! I ran my first 5K back in early 2013 in my hometown of Buffalo, New York. My friend from work motivated me to do it, and I’m so glad he did! Since then, I have ran in two more 5Ks here in the Capital Region (including the Freihofer’s Run for Women last year!), and I look forward to running in more! My goal is to eventually do a half marathon, but let’s not get too ahead of ourselves. Baby steps!
There’s no better feeling than finishing a 5K. At the beginning of the race, I question why I put myself through this… why I didn’t just stay home and eat snacks while watching a Law & Order SVU marathon? (because lets be real… there’s ALWAYS one on)… but the end… that’s what makes it totally worthwhile! It’s the best rush you can get, and I am genuinely so happy and feel so accomplished because I finished.
I can’t wait to run in the Freihofer’s Run for Women again this year, and I really hope you join me at the training sessions, and of course, the run!
It’s not about how fast you run… it’s about being a part of this great and fun event!
So grab your sneakers and tutus (ok, maybe that last part is just me), and let’s get to it!
6:30 p.m. Session
Training group meets at The Crossings of Colonie Mondays 6:30p-7:30p. The 6:30p workout will be led this year by our experienced coaches and trainers. Join us for a fun evening workout that'll have you in great spirits just as the sun is going down!
Meet Your Coaches
| Kristen Hislop |
Kristen Hislop is a USAT certified triathlon coach, AFAA certified personal trainer and Mad Dogg Athletics and Spinning certified instructor. She started swimming and sailing competitively at age 8. She continued to swim throughout college. She sailed on Long Island Sound through high school bringing home hardware from many regattas, honing phenomenal mental skills, then coaching in the summer during college. In high school she picked up track, running for 2 years in college and continuing with road races post college. In Colorado in 1991 she added biking and started triathlons.
After many years of racing successfully and working in the business world, she moved into coaching. She coaches individuals wishing to achieve new goals in running and triathlons. As a coach for the TEAM in Training triathlon team for the Leukemia and Lymphoma Society she has worked with many athletes over the past four seasons. She also coaches at the Southern Saratoga YMCA and is the team leader of the Albany LUNA Chix Triathlon Team.
You can follow Kristen's running blog here.
| Patrick Lynskey |
Patrick Lynskey is an avid, "competitive" age group runner and veteran of 2 ultra-marathons including The Comrades Marathon in South Africa, nine Marathons including the Boston Marathon, several half marathons and more 5k, 10k and 15ks than he can count. Patrick has been an assistant Cross Country coach at the college level and is an NASM (National Academy of Sports Medicine) certified personal trainer as well as a USATF L1 Certified Coach.
Patrick believes in functional training, with an emphasis on core strength and flexibility as a basis for good running form and injury prevention. Getting to the start line in good shape and healthy is the first step in getting to the finish line.
Patrick really enjoys helping runners, athletes and non-athletes of all levels become better. He looks forward to helping all participants in this year's Freihofer's Run for Women Training Challenge.
Meet Your Injury-Prevention Specialist
| Dr. Tim Maggs, DC |
Dr. Tim Maggs, DC (Doctor of Chiropractic) is a specialist in Sports Biomechanics and has been a Sports Chiropractor for 35 years. He is a national lecturer on fitness and conditioning, worked in the New York Giants (professional football) strength department, was the founder and director of the Team Stick Kenyan Running Program, gives 25 seminars a year to doctors on the importance of structural biomechanics, and has completed 16 marathons.
Dr. Maggs developed the: Structural Management® Program, Structural Fingerprint® Exam, and the Maggs Muscle Management™ Program.
As The Running Dr., Dr. Maggs has contributed to: New England Runner, Florida Running & Triathlon, Chiropractic Economics, Chiropractic Products, Pace Setter and American Chiropractor magazines; and a frequent contributor to many other running publications.
Dr. Maggs or Dr. Bob Irwin will be on site during the Saturday sessions to consult with our Training Challenge participants about biomechanics, good "pain" vs. bad pain while training, the importance of stretching and any other questions you might have regarding injury issues.
Dr. Maggs will tell all runners his 3 step recommendation if eliminating injuries is your goal:
> Get fitted for custom orthotics
Get a Structural Fingerprint® Exam (full biomechanical exam)
Get The Stick and > apply it daily, before and after you run
> Contact Dr. Maggs with any questions at runningDR@aol.com
Learn about our free Seminars.
Meet Your Nutritionist
| Christine Cooley, MS FNP-C |
Chris Cooley is a certified family and gastroenterology nurse practitioner with over 15 years committed to health and wellness promotion providing medical management for patients experiencing acute and chronic illnesses. Treatment has included a range of topics from weight management, nutrition, IBS, colitis, Crohn's disease, celiac sprue, heartburn, ulcers as well as primary care. She integrates traditional medicine with alternative treatments with great appreciation for herbal therapies as well as a simplified diet to achieve balance of mind, body and spirit. She is a professional speaker promoting preventative therapies as well as use of safe products.
Chris has been a recreational runner since high school cross country/indoor & outdoor track at Catholic Central HS. She is excited to be available to the training team Saturday morning before and after the run to answer any health related questions.
Meet Your Athletic Trainers from St. Mary's Healthcare, Amsterdam!
| Carla Pasquarelli, ATC |
Carla Pasquarelli, ATC A New York state-licensed, BOC-certified athletic trainer, Carla is coordinator of athletic training in St. Mary’s Healthcare's Outpatient Therapy Department. She also serves as head athletic trainer at Schenectady County Community College, the Amsterdam Mohawks baseball team, as well as for student athletes attending Amsterdam High School, Broadalbin Perth and Mayfield High Schools. A former All-Star Section 2 cross-country runner and softball player, Carla is trained in the Kinesio Tape Method, which expedites the body’s natural healing process, while giving support and stability to muscles and joints without restricting the body’s range of motion. She also specializes in concussions and has developed return-to-play guidelines for numerous regional schools, as well as planned and organized several education programs regarding the prevention and treatment of sports-related concussions. A graduate of Russell Sage College, the Amsterdam native is a former recipient of the New York State Athletic Trainers Association's prestigious Ed Abramoski Scholarship, which is named after the Buffalo Bills' legendary athletic trainer. In 2013 St. Mary's Healthcare named the Amsterdam native its Clinical VIP of the Year.
| Sean Leggett, ATC |
Sean Leggett, ATC Sean is also a New York state-licensed, BOC-certified athletic trainer at St. Mary’s Healthcare's Outpatient Therapy Department, where he assists Carla Pasquarelli in her day-to-day-duties. The Mechanicville native also serves as head athletic trainer for Fulton-Montgomery Community College, Gloversville High School and Johnstown High School. Trained in the Kinesio Tape Method, he is also well-versed in strength and conditioning exercises that can help athletes of all sports remain strong and free from injuries. An avid runner who has competed in numerous 5Ks and 10Ks and obstacle course races, he also enjoys hiking and the great outdoors. He is a graduate of Castleton State College in Vermont, where he competed in both soccer and rugby.
The Outside In Studio
The Outside In Studio is proud to partner with the Freihofer's Run for Women, providing additional training opportunities for women signing up for the run. Increase your endurance, core strength and flexibility to improve your running.
What we are offering?
Includes 15 classes at Outside In Workout Studio located at 8905 NY Hwy 66, Averill Park, NY 12018- $40 special for runners, regularly $150.00. Morning, evening and weekend classes to choose from: Interval, Cardio-Kickboxing, Weight Training, Yoga and more! View Schedule
Register when you sign up for the run or if you have already registered for the run, you can also register directly at the Outside In Registration site.
How can we improve your running? What are the Benefits?
Interval/Tabada training: Training that alternates high intensity bursts of speed with a slow recovery phase throughout a single workout. These are structured trainings; designed for runners and based on your current level of conditioning. We personalize the training to meet you where you are! Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build up of lactic acid. These changes result in improved performance, greater speed and endurance. Interval Training also helps avoid injuries associated with repetitive overuse, common in runners and endurance athletes. Intervals allow an athlete to increase training intensity without over training or burn out.
All training includes Flexibility Training- Why?
Primarily Injury Prevention: Specifically, the abnormal tightness in specific muscles and tendons, without question, are a contributing factor of particular running injuries. Flexibility increases the elasticity of muscles and tendons. If the body does not have good flexibility, one’s movements become slower, more strained and make you more likely to develop ligament sprains, muscle strains and other injuries. When stretching, there is an increase of blood to the muscles, which can also help a body recover from joint and muscle injuries. Stretching is also beneficial for balance and coordination, further reducing the risk of falls and injuries.
Q. What's the difference between the Full Training Challenge and Virtual Training Challenge?
A. The Full Freihofer's Training Challenge is a paid program that involves coaching and group training workouts. You can sign up when you register for the Freihofer's Run 5K or by e-mailing firstname.lastname@example.org. The Virtual Training Challenge is the e-mail aspect where participants receive e-mails that include the day's workouts. The Virtual Program is free to anyone. All Full Freihofer's Training Challenge participants automatically get signed up for these e-mails. All other can sign up here.
Q. I'm not receiving the e-mails. What do I do?
A. If you signed up and haven't seen any e-mails, please check your Spam folder and make sure that "email@example.com" has been added to your Address Book or sign up for the Virtual Program with another e-mail address. Otherwise, please e-mail "firstname.lastname@example.org” with details and we will try to help.
Q. Where do Full Freihofer's Training Challenge participants meet?
A. Group workouts are held at the Crossings of Colonie Mondays (12p, 5:30p and 6:30p) and at Colonie Mohawk River Park Saturdays at 8:30 a.m. Here is the map for Colonie Mohawk River Park. The address for Colonie Mohawk River Park is 71 Schermerhorn Road Cohoes, NY 12047. Click here for directions. Google Maps driving directions here.
Disclaimer: The information presented by trainers and educators at weekly training sessions is solely informational so that participants can learn more on different health subjects. Nothing contained in the presentations or discussions is intended to constitute, nor should it be considered, medical advice or to serve as a substitute for the advice of a physician or health care provider. Any information provided is not intended to treat or cure any disease or condition. Always consult your health care provider for all health, diet and weight loss management.
The information should not be considered complete, nor should it be relied on to suggest a course of treatment for a particular individual, nor is it intended to refer you to a particular medical professional or health care provider. It should not be used in place of a visit to, consultation with or advice of a qualified health care provider.
The material is made available with the understanding that we are not engaged in providing diagnostic and treatment advice in this setting. Should you have health care questions, call or see your qualified health care provider promptly. You should never disregard medical advice or delay seeking it because of something you have heard during any portion of the training program. No promises are being made that the information in the presentations will be error free, or that it will provide specific results.
Participation is solely at your own risk. By participating in the training program you understand and acknowledge that everyone that contributes any information during the training program disclaims any liability to you, and all such persons are not liable for losses or damages which may result through the use of information, products and services in the presentations or any other material or information exchanged or related to the training challenge.