Women's 5K Run
The 36th Annual Freihofer's Run for Women will be held on Saturday, May 31, 2014 at 9:45 a.m.
The Freihofer's Run for Women 5km combines some of the top International and American women distance runners and over 4,000 women from the Capital Region and across the nation. From Olympians to recreational runner, it's a wonderful blend of competition, participation and camaraderie.
The start and finish lines are located on Madison Avenue, between the Empire State Plaza and the New York State Museum in Albany, NY.
2014 will be the 101st anniversary of the Freihofer's Baking Company, founded in 1913 by the Freihofer brothers in Troy, NY. The Freihofer's Baking Company has been dedicated to delivering baked goods with the freshest and purest ingredients to their customers. We are proud to again be sponsored for our 36th year by Freihofer's.
Photo by: Jeff Foley
The 2014 Freihofer's Run for Women entry fee is $25 until March 1, 2014. Early registration is encouraged!
ONLINE ENTRY (Enter online and save!):
Online registration closes Monday, May 26 at 11:59 p.m.
- Registered by 3/1 - $25
- Registered by 4/30 - $30
- Registered by 5/27 - $35
- Last Chance Registration 5/30 - $40
PAPER ENTRY FORM:
Paper entries will cost $35. A paper entry form is available for download here. Please enclose a check for $35 along with your completed application. Paper entries close on Friday, May 23rd. Note: Any online entry discounts do not apply to paper entries.
IN-PERSON/LAST CHANCE ENTRY:
"Last Chance" registration will take place Friday, May 30 at the CapitalCare/CDPHP Health & Fitness Expo from Noon to 7 p.m. The fee is $40.
There is no race day registration. Entry fees are non-refundable.
Packet pick-up is at the Convention Center in the Empire State Plaza (Madison Avenue Side). Packet Pick-up is available on Friday, May 30 from Noon to 7:00 p.m. and Saturday, May 31 (race day) from 7:00 a.m. to 9:45 a.m.
USATF Adirondack Grand Prix and USATF Adirondack Road Race Championship
The Freihofer’s Run for Women will host USATF Adirondack’s 5k Open Women’s Road Race Championship. This championship is open to USATF Adirondack female members 14 years of age and older. $1,500 in prize money will be awarded to the top 8 open female USATF Adirondack members and top 2 USATF Adirondack club teams (female). Prize money distribution will be as follows:
Individual: 1st $400, 2nd $250, 3rd $200, 4th $150, 5th $125, 6th $100, 7th $75, 8th $50
Club teams: 1st $100, 2nd $50
To register for the championship please indicate your 2014 USATF membership number during your race registration. If you plan to compete on a USATF Adirondack club team, please ask your club to submit the team declaration form which is available here.
The Freihofer’s Run for Women is proud to announce its participation in the USATF Adirondack Grand Prix Series as the 5k Open Women’s event. This is open to USATF Adirondack female members age 16 years and older. The USATF Adirondack Grand Prix offers a competitive series of races that is attractive to top tier regional athletes, including open, masters, and age-graded. It highlights many of the USATF Adirondack region’s best running events at a variety of road race distances with approximately one race per month beginning in March and ending in November. This provides a tangible benefit for runners who purchase a USATF Adirondack membership. Points are accumulated based on event performance. During an end-of-year awards dinner, prize money and gift certificates are awarded to 42 athletes in six age divisions. To be eligible for the USATF Adirondack Grand Prix Scoring at this event, please indicate your USATF Adirondack membership number during your registration.
Photo by: Victah Sailer
Running has always been an individual sport, however Freihofer's Run for Women offers individuals the unique opportunity to run as a member of a team. Growing in popularity, last year over 300 teams entered. Share the fun and camaraderie!
Each participant may only register as part of one team.
Team Categories include:
- Mother/Daughter (consisting of two team members)
- Sister/Sister (consisting of two team members)
- Grandmother/mother/daughter (consisting omstvh 2f three team members)
- High School Teams (consisting of five team members)
- USATF Club Teams (consisting of five team members)*
- Family & Friends (consisting of five team members)
- Corporate Teams: Please visit the Freihofer's Corporate Cup page
*In order to qualify for USATF Club Team Prize Money (this is not related to Freihofer's Corporate Cup), you must be a member of a Club team that is currently registered and in good standing with USA Track & Field.
NOTE: All team members must be registered individually by Saturday, May 24.
Following the race there will be an awards ceremony and entertainment at the outdoor stage on the Plaza Level of the Empire State Plaza at 11:45 a.m. All winners, individuals and teams, must report to the awards tent (adjacent to stage) by 11:25 a.m.
The bands we have on tap are:
Funk Evolution 10:15-11, 11:30-1:30 Main Stage
Acoustic Trauma 10-11 Western Ave
Band of Gold 10-12 Willet St
We hope you stick around!
Shoe and Clothing Donations
Don’t throw out those sneakers! Give your used sneakers and race shirts a new life by donating them to those who need your help. Bring previously loved sneakers and race shirts (clean, in good condition, and sneakers tied together) to the Hudson Mohawk Road Runner’s Club booth at the CapitalCare/CDPHP Health and Fitness Expo. HMRRC will donate race shirts and sneakers to charities throughout the Capital District.
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.