In its 23-year history, Freihofer's 5K Run in Albany, N.Y., has become one of the biggest and best women's races in the country. This year's run, held last Saturday, had a local connection, as Margretta Lutz, a.k.a. Mom, participated as an invited runner.

Freihofer's began as the Run for Life 10K and 5K in 1979 with more than 500 women. Designated as the USATF national 5K championship in 1992 and years following, the race became a showcase for American distance running talent.

Lynn Jennings has won the race 7 times and set the previous course record in 1995, while legally blind Olympian Marla Runyan has won the past three consecutive runnings and come within two seconds of Jennings' record each time.

While featuring the best in American talent, the race was unable, because of USATF competition restrictions, to attract quality international runners. This year, the race dropped its open championship status in favor of the USATF Masters Championship. This allowed the event to offer prize money to top women from around the world as well as top women over 40.

As the masters championship, Freihofer's and USATF invited top masters runners from around the country to participate. As the top age-graded runner in the region, our own Lutz was the designated representative from West Penn Track Club.

Saturday morning in Albany was a steamy 80 degrees, but more than 3,200 women turned out for the event. As expected, a new course record was set by Moroccan Asmae Leghzaoui, who ran the 5K in 15 minutes, 18 seconds.

Carmen Ayala-Troncoso of Austin, Texas, collected the USATF prize of $10,000 as the first masters runner with her 17:06 finish, but she didn't come close to Colleen de Reuck's world masters record of 15:47 set on the Freihofer's course in 2004.

Lutz finished second in her 75-to-79 age group with a time of 28:43. First place in the age group went to 75-year-old Toshiko D'Elia of Ridgewood, N.J., who, with her 27:01, broke Lutz's age-group record set at Gatorade-Steelers 5K last year.

Lutz was impressed by the quality of the Freihofer's event and is making plans to return next year. But, for now, it's one championship over and on to the next event for Margretta as she (and I) compete in this weekend's National Senior Games 5K on Saturday and 10K on Monday.

Mom and I have been training and practicing on the 10k course in North Park, a surprisingly difficult run with an uphill of nearly two miles in the middle of the race. The 10k starts at the traditional North Park starting point at the boathouse but rather than continue around the lake, the course climbs past the park's golf course before returning to the boathouse.

Spectators are welcome for the all of the Senior Games events, including the 5k run at 8 a.m. Saturday and the 10K, at 9:30 a.m. Monday. The 5K race walk will be contested at 8 a.m. on Monday and the triathlon takes place in North Park at 7:30 Sunday.

For information and schedules for National Senior Games events, visit www.2005seniorgames.org. To find out more about Freihofer's Run for women, visit www.freihofersrun.com

Training tip for Week 7: Plan what to wear on race day. It will probably be warm on June 25, so plan to dress in loose-fitting, lightweight and light-colored clothes. Consider a hat or sunglasses. Give your race day outfit a trial run this week to be sure nothing chaffs or binds.

Sunday:Walk 5 minutes; run 1 minute, walk 30 seconds; run 12 minutes, walk 30 seconds; run 2 minutes; walk 5 minutes.Monday:Walk 30 minutes.Tuesday:Walk 5 minutes; run 2 minutes, walk 30 seconds; run 4 minutes, walk 30 seconds; run 6 minutes, walk 30 seconds; run 4 minutes, walk 30 seconds; run 2 minutes, walk 5 minutes.Thursday:Walk 30 minutes.Friday:Walk 30 minutes or rest.Saturday:Walk 5 minutes; run 2 minutes, walk 30 seconds; run 15 minutes; walk 30 seconds; run 1 minute; walk 5 minutes.

Friday, 7 p.m.: North Strabane 5K, North Strabane Municipal Park. 724-941-1678Saturday, 5:30 a.m.: Laurel Highlands Ultra Challenge, Laurel Highlands Hiking Trail, Ohiopyle State Park. Rugged Trail run of more than 70 miles. 724-832-1018Saturday, 8:30 a.m.: Daily American 10K and 5K, Somerset. 814-444-5900Saturday, 8 a.m.: National Senior Games 5K, North Park. Too late to enter, but fun to watch.Saturday: Yellow Creek Sprint Triathlon, Penn Run. Half-mile swim, 9½-mile bike ride, 3½-mile run in Yellow Creek State Park. www.active.comMonday, 9:30 a.m.: National Senior Games 10K, North Park.June 15, 6:30 p.m.: John Healy Memorial 5K and 10K Run/Walk, Allegheny Highlands Trail, Rockwood. Level, soft surface. 814-696-1008, ext. 3340

Economy 5K, May 7:Sharyl Relic, 1st Overall W, 22:53; Tim Weil, 1st 45-49 M, 20:35; Mitch Radella, 1st 35-39 M, 20:40; Mike Moczan, 1st 50-54 M, 21:38; Curt Grimm, 1st 55-59 M, 22:15; Cindy Grimm, 1st 50-54 W, 23:11; David Guo, 3rd 50-54 M, 23:19; Bruce Hall, 3rd 35-39 M, 24:07; Jennifer Kamzelski, 1st 30-34 W, 24:44; Michelle Dhanantwari, 3rd 25-29 W, 37:11; Len Yensull, 28:53; D.J. Hague, 29:16; Frank Bischar, 29:49Muskie 5K Mini Marathon, May 18:Leslie Kramer, 1st Overall W, 19:48; Alan Houck, 3rd 40-44 M, 19:51; Mitch Radella, 1st 35-39 M, 20:00; Lou Lodovico, 1st 70 and over M, 23:59; Ron Hartle, 24:01Riverside Band Boosters Band Aid 5K and 2-Mile Walk, May 21:Jerry Maher, 2nd Overall M, 17:31; Joelle Scarnati, 1st Overall W, 21:44; Beth Roitz, 2nd Overall W, 22:20; Carol Yakish, 1st Overall Walker, 27:50; Herbert Swick, 2nd Overall Walker, 36:03; Catie Butler, 3rd Overall Walker, 36:08; Jon McCullough, 1st 45-49 M, 18:18; Brian Forrester, 1st 30-34 M, 18:50; Mitch Radella, 1st 35-39 M, 19:15; Tim Weil, 3rd 45-49 M, 19:20; Dustin Smith, 3rd 15-19 M, 19:32Eric Kelly, 2nd 30-34 M, 19:43; Mike Moczan, 1st 50-54 M, 19:51; David Bowser, 2nd 50-54 M, 20:27; David Snowden, 1st 40-44 M, 20:31; Jonathan Snowden, 1st 14 and under M, 21:16; Katie Roitz, 1st 14 & Under W, 22:57; Kristen Kelosky, 1st 35-39 W, 23:01; Lou Lodovico, 1st 70+ M, 23:31; Lee Anderson, 2nd 20-24 M, 23:34; Dez Csizmadia, 2nd 65-69 M, 23:49; Darrel Smith, 1st 25-29 M, 24:08; Phil Barner, 2nd 40-44 M, 24:35; Alaina Sosko, 2nd 14 and under W, 24:38; Carrie Birckbichler, 1st 25-29 W, 24:42; Karen Pifer, 1st 45-49 W, 25:21; Len Yensull, 3rd 40-44 M, 25:24; Julie Brauch, 1st 20-24 W, 25:55; Joe Fisher, 3rd 55-59 M, 27:18;Albertus Malonns, 2nd 35-39 M, 27:37; Wanda Horvath, 2nd 50-54 W, 27:53; Mandi Kaufman, 1st 15-19 W, 28:30; Nancy Natale, 1st 40-44 W, 28:48; Marie Brauch, 2nd 45-49 W, 29:37; Kelly Roitz, 3rd 14 and under W, 29:51; Tammy Klein, 2nd 40-44 W, 29:58; Jodi Kerr, 3rd 40-44 W, 30:39; Vernon Ordiway, 3rd 70 and over M, 30:49; Kim Kenetz, 2nd 35-39 W, 32:56; Sherrie May, 3rd 45-49 W, 33:40; Connie Riesmeyer, 1st 55-59 W, 39:15Jeff McCullough, 22:21; Rodger Murray, 22:29; Bob Krut, 23:20; Scott Brown, 23:28; Gale Mussey, 23:36; David Barensfeld, 25:35; Daniel Austin, 25:58; Cliff Kaufman, 28:31; Kaitlyn Yakish, 28:42; David Anney, 29:59; Lori Gorgas, 34:37; Kim Kaufman, 36:14; Dana Stewart, 36:15; Jean Swick, 38:24; William Park, 38:54; Gretchen Krut, 41:53; Jackie Syphrit, 41:54; Erin Miller, 41:54Send comments and suggestions: to: 435 Cherry Valley Road, Saxonburg, Pa. 16056. Phone or fax: 724-352-4395. Email bigp@highstream.net