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Photos: 2016 Rock ‘n’ Roll Raleigh Marathon and 1/2

With chilly but optimal temperatures in North Carolina’s capital city, thousands took to the streets for the Rock ‘n’ Roll Raleigh Marathon and 1/2 presented by WRAL. In the end, hometown star Bobby Mack stole the show, winning the half marathon in 1:08:02 in his final elite race.

RELATED: Recap: Bobby Mack Takes Victory Lap at Rock ‘n’ Roll Raleigh

Here are photos from the race, taken by Bruce Wodder:

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Bobby Mack.

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Bobby Mack won the half marathon in 1:08:02.

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Molly Nunn won the women's half marathon in 1:21:17.

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Sean Zion won the marathon in 2:42:47.

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Emma Astrike-Davis, a UNC cross-country athlete, won the women's marathon in 3:00:43.

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Bobby Mack Takes Victory Lap at Rock ‘n’ Roll Raleigh

Any professional knows that the best way to retire is with one final performance of a lifetime. Hometown hero Bobby Mack did just that at Sunday’s Rock ‘n’ Roll Raleigh Half Marathon presented by WRAL. The 31-year-old Mack, who lives and works in North Carolina’s capital city, broke the finish-line tape for the 13.1 miles in a blazing one hour, eight minutes and two seconds—a full 35 seconds ahead of rival Christian Thompson who finished second in 1:08:37. Sunday’s victory was a repeat of his first-place showing at the race last year. The bronze in the men’s division went to Tibor Vegh (1:10:23).

“It feels good,” admitted a smiling Mack afterward. “I’m retiring from the elite side of the sport. I did it in my hometown and it makes things even more special for me.”

Mack said that he adjusted his pacing in the race to account for the hills in the final miles and ensure that he could have enough reserves left to surge to the win if need be. “I faded out in the final miles last year and made sure today that it wouldn’t happen again.”

The women’s half marathon was not as close as the men’s. Thirty-two-year-old Molly Nunn of nearby Winston Salem won in 1:21:17 and it was a full 90 seconds before her nearest rival, Kristina Vegh (1:22:47) came through for second. Nicole Esplin was third in 1:23:31.

“The race was fantastic. It was amazing,” said Nunn. “I was coming off a knee injury so this was a big if for me. My time was really good since I didn’t know what to expect. The course was great. I had run the City of Oaks race last here so I knew what to expect with the hills. This was a last-minute decision. I had emailed the elite director to see if she could let me in and she did, so I will definitely be running here next year and plan to run the Rock ‘n’ Roll Las Vegas later this year. I can’t wait.”

A full marathon was held in conjunction with Sunday’s half. Sean Zion of Cameron, North Carolina won the men’s race in 2:42:47. Brian Fowler (2:44:18) and Thomas George (2:47:26) placed second and third respectively.

“It was good,” said Zion. “I was feeling the hills at the end and actually had to stop a bit at mile 22. Good stuff.” Zion had hoped to run faster than his 2:42 showing, but was pleased nonetheless. “I’m happy with it,” he said.

Twenty-year-old Emma Astrike-Davis of Durham (3:00:43) prevailed in the women’s marathon by an 11-minute margin. Brittany Van Nielsen came in next in 3:11:00, while Amanda Knapp was third in 3:14:54.

“The weather was awesome,” champion Astrike-Davis said afterwards. “It was sunny and the fans were amazing.”

Astrike-Davis runs on the cross-country team at the University of North Carolina and divulged that she hadn’t run more than 13 miles in training recently. Several of her teammates came out to cheer her on at the end as well as her cousin and her cousin’s 3-year-old. “My cousin showed up at three different spots. They almost ran as much as I did and I want to tell them that I love them a lot.”

Conditions for Sunday’s race, 40 degrees and sunny, were chilly yet optimal for both the half and full marathoners. Temperatures had warmed up by the time the headliner band, St. Lucia, mounted the stage to belt out tunes for celebrating participants and their families.

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Photos: 2016 Rock ‘n’ Roll Raleigh 5K

The Rock ‘n’ Roll Raleigh 5K took place Saturday at Dorothea Dix Park in North Carolina’s capital city. Runners took on the 3.1-mile course one day before the Rock ‘n’ Roll Raleigh Marathon and 1/2 presented by WRAL.

Here are photos from the 5K, taken by Bruce Wodder:

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54 May/June Races to Sign Up For

Rock 'n' Roll San Diego Marathon, Photo: Ryan Bethke, Courtesy of Rock 'n' Roll Marathon Series

Spring is here, and with it comes the deluge of spring races. Whether you’re tackling a marathon or simply easing into a good 5K to test that winter training, there are plenty of race options this time of year. Here are some options to get you started.

Marathons/Half Marathons

Capital City Marathon

May 15; Olympia, Wash.

The Capital City Marathon celebrates its 35th anniversary this year, becoming a runner’s favorite in the Pacific Northwest. It features a beautiful course with rolling hills as well as a festive post-race party with plenty of food and music.

Cleveland Marathon

May 15; Cleveland

This flat and fast course through downtown Cleveland hits all of the city’s major landmarks and has a scenic view of Lake Erie. Runners can choose from the full marathon, half, 10K and 5K throughout the weekend.

Green Bay Marathon

May 22; Green Bay, Wis.

You don’t have to be a football fan to enjoy this scenic course through small-town Wisconsin with a start and finish in Lambeau Field—but it helps. Enjoy a brat and a beer at the tailgate-themed post-race party.

Coeur d’Alene Marathon

May 29, Coeur d’Alene, Idaho

This small race features a marathon, half marathon and 5K with some spectacular views of Lake Coeur d’Alene. The popular spot for vacationers is also a great place to recover after setting that PR.

Alexandria Running Festival

May 29; Alexandria, Va.

This half marathon just outside of Washington, D.C., will draw a crowd for its scenic course that runs through three local parks. However, the accompanying 5K is this year’s Road Runners Club of America’s Eastern Regional Championship—so expect the speedsters out in full force.

Buffalo Marathon

May 29; Buffalo, N.Y.

This flat and fast course brags that it has one of the highest Boston-qualifying percentages in the country. Whether you’re shooting for a trip to Hopkinton or not, you’ll find that this marathon, half marathon, 5K and relay offer a scenic tour of Buffalo with great race support.

Vermont City Marathon

May 29; Burlington, Vt.

Even though you don’t need much of a reason to visit the charming city of Burlington, this race has plenty to offer. The course starts in Battery Park overlooking Lake Champlain, and along the way back you’ll find plenty of tree-lined New England streets and sights of the Green Mountains.

Hotlanta Half Marathon

June 2; Atlanta

Embrace the heat at this half marathon that offers a tour of downtown Atlanta. The race starts and finishes at Pemberton Place with great views of the city along the BeltLine. Run through Piedmont Park, Centennial Park and many popular Atlanta neighborhoods.

Rock ‘n’ Roll San Diego Marathon

June 5; San Diego

The original race in the Rock ‘n’ Roll Marathon series is still one of the most popular. The race celebrates its 19th anniversary this year, with a music-filled course through historic San Diego downtown neighborhoods. A 5K, half marathon and relay are also on tap for the weekend.

Lake Placid Marathon

June 12; Lake Placid, N.Y.

Take inspiration from the town that hosted the Miracle on Ice and legendary speed skater Eric Heiden’s five gold medals at the 1980 Winter Olympics. The two-loop course in the Adirondack Mountains isn’t as hilly as you’d expect, but you’ll find a few challenging climbs.

Wounded Warrior Half Marathon

June 12; Irving, Texas

More than 5,000 runners are expected at this half marathon, 10K and 5K to raise money for the Wounded Warrior Project and other military charities. Much of the race takes place on Irving’s Campion Trail.

Estes Park Marathon

June 19; Estes Park, Colo.

Get that Rocky Mountain runner’s high at the Estes Park Marathon, half marathon, 10K and team relay. The 7,500-foot altitude at the start will pose a challenge to flatlanders, but you’ll be raving about the views once you catch your breath.

The post 54 May/June Races to Sign Up For appeared first on Competitor.com.

Coach Culpepper: Fueling Your Training

Photo: Istockphoto.com

Effective training is a delicate combination of many varying elements, including how we fuel our bodies. Fueling is one of the most misunderstood facets of training and presents a unique challenge because of our natural tendencies, upbringing or existing habits. 

Most athletes enjoy focusing on their workouts and seeing the direct benefit of pushing themselves, but lack understanding about the direct contribution that fueling has on training. Consider the following fueling suggestions as you think through how best to maximize your preparation.

Timing is everything

You must be conscious of the timing of your fuel intake. Along with the combination of nutrients, the timing of consumption is critical to successful fueling during training. Thus, smaller meals and snacking should become part of your everyday routine. Backloading calories at the end of the day or going long periods without eating will negatively affect your workouts. Develop a routine and create an environment that allows for optimal fueling at regular intervals throughout the day.

Keep it real

With an array of supplements, bars, gels, blocks and beans available to you, it can be tempting to shift toward a fabricated version of real food. Nutritional supplements should only be used to do just that—supplement your intake and not replace more appropriate choices. It can be easy to rely on packaged products throughout the day instead of fresher, less convenient options. Eat real, wholesome food whenever possible. Be conscious of this throughout the day and remember that convenience isn’t always a better option.

Break bad habits

Bad habits can be the biggest detriment to fueling your training effectively. Even with proper education and insight, we are all affected by bad habits. Become aware of those limiting factors and address them head-on, whether it’s poor meal planning, bad intake timing, nutritional deficiencies or personal vices like too much caffeine, sugar, dessert or chips. Don’t let a bad habit be the detriment of all your hard work, sacrifice and preparation.

Balance is key

When it comes to fueling your training, a balanced diet is most effective. Essential vitamins and nutrients, fresh fruits and vegetables, carbohydrates, fats and proteins are all necessary to fuel your training. Don’t become swayed too far in any one direction—let the pendulum settle on a reasonable and rational approach.

RELATED: Marathon Fueling Made Simple

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Shoe Talk: New Balance Leadville v3

Learn more about this rugged trail running shoe named after the iconic ultramarathon.

RELATED: Shoe Talk: Adidas Terrex Skychaser GTX

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Chasing Adam: What Does Racing Mean to You?

People show up at races with a lot of different motivations. Some are even there to run fast. Photo: Paul Phillips

This is the first edition of “Chasing Adam,” a new column from longtime running writer Adam W. Chase aimed at telling thought-provoking stories from all corners of the running world.

While I was in graduate school in New York City, there was a woman who worked out in the university gym who was a U.N. interpreter and she always had fun words she’d share. One was “meshuga,” which she explained to me as “a circus in the head.” I always liked that interpretation of the word, even though I already knew it was Yiddish for “crazy.”

Is racing all in your head? In other words, does a running race, regardless of the distance or surface, boil down to what goes on between your ears? And, if so, do you actually need to be racing real people for it to matter?

This is a sort of ontological, “if a tree falls and no one is there to hear it” inquiry, but it has become more relevant of late. Races have always served as focal points, goals that allow participants to concentrate on a specific distance run on a given date. They give purpose to training and periodization, so “racers” may orchestrate the perfect taper and crescendo of energy and honed strength and endurance to be able to give their all, leaving it out on the course, regardless of or, possibly, as the result of the competition.

Changing Times

But races of today are not what they were in the not-too-distant past. “Races” today are, in many cases, what many would characterize as non-races or events. For a lot of people, it’s more about running to finish, running with friends or running just to run, and much less about “racing” or even aggressively chasing a PR. And that’s fine, as long as you get a medal and social media images to prove you were there.

Another big trend that’s happening is what you might call made-up or contrived “projects” that involve no or only virtual competition. The focus, more and more, is on FKTs (fastest know times) and Strava CR (course record), QOM (queen of the mountain) and KOM (king of the mountain) status for having the speediest time running a specific “segment” or route that is tracked on GPS, either on your watch or smartphone.

And then there are those who insist on running OKTs (only known times) only to brag about their FKT on some inane route that nobody else would ever think of, much less want to run. “I have the FKT for 53 laps around the municipal sewage treatment plant.” Yeah, sure, laying down such a bitchin’ OKT is sure to get you signed with a high-stakes running shoe sponsor. No doubt.

Similarly, more and more noncompetitive events, like color runs, gorilla runs, pub crawls, holiday-themed fun runs, run crews and untimed obstacle course races are cropping up on race calendars. They serve a similar purpose of providing an objective for one’s training. They make exercise fun or, at least, less onerous for those who don’t naturally gravitate to removing their derriere from the couch. It isn’t about how fast you complete the course, it is about getting out on the course, getting muddy or colorful or shocked or frozen. And, besides, you still get a medal for completing the course, just like we reward our grade schoolers with blue ribbons, regardless of their finishing place. Hopefully, these intro-level “races” are gateway drugs to competitive endurance events and serve a valuable role in opening people’s eyes and sweat glands to the benefits of outdoor exercise.

Gaming the System

Given Competitor’s readership, this may be difficult to believe, but the vast majority of the world’s population not only doesn’t derive pleasure from running, they actually dislike it. Many detest it. Anything that makes running less of a struggle—be it encouragement from real or virtual friends (“kudos” by Strava parlance), or ratcheting regular training runs up a notch or two by breaking them into segments where you are able to race others who run the same route as parts of their regimen, albeit at different times and with people you will likely never see or know. If you run the segment quickly enough, cataloged by gender, age and even weight classes, you can make a top ranking, the way arcade masters were listed as top-10 video game players back in the day of Pac-Man and Defender.

If gaming serves to get people more active, is there any negative?

And if Strava isn’t your cup of tea, virtual racing may provide the motivation you seek. For those averse to the hoopla of head-to-head racing and the concomitant travel, expense and port-o-lets, there is “virtual racing.” Virtual racing is where you go to one of a proliferation of web sites that will, for a price, send you a bib number you can print out and, upon completion on your terms–you can do it over installments, if you so choose–a finisher’s medal too. You can pick amongst 5K, 10K, half and full marathons to crank up your training with a race on your terms, even on your own treadmill, if you’d like.

One site explains virtual racing as follows: “Want to add some spice to your running routine? Why not register for one of our Virtual Marathons™ Half Marathon or Marathon series runs. Earn one medal and then two and soon you’ll have the whole set. Series runs are the perfect way to stay motivated or to round your medal collection out beautifully! And because you run your race on your own time and at your own pace, they fit into the busiest of schedules.” It boasts the best part as: “You can choose to cover the distance any way you want: Running on a track, the road, on a treadmill, an elliptical or even walking. Take as long as you want to finish. You can do the whole distance all at once or break it up and finish within your own time frame. In other words? A Virtual Marathon fits you, your pace and your schedule perfectly. … Feel free to break it up into several runs if you need to.”

What Gives?

Is one form of running better than another? As long as someone is moving their body through space with a smile on their face, does it matter whether they are doing so with or against others or solo?

There are those who say that the only way one is able to run their fastest is by way of competition or even the perception of it. Examples are Roger Bannister’s breaking of the four-minute mile for the first time in 1954 and Paula Radcliffe’s still unbelievable 2:15:25 world record at the 2003 London Marathon, accompanied the whole way by two males who she insists she ran against, not with. Rabbits in track races and big road marathons have proven so valuable that their use has recently become considered unethical by a growing number of race organizations. Why else would there be complaints of elite women marathoners being “aided” by males who officially or unofficially pace them along the way to faster performances?

But with the advent of non-races, virtual races and similar constructs, you have to scratch your head and wonder if it necessary to race head to head in order to exact your best as a runner? Can simulation be as equally inspirational as the pure physical reality of being beaten by or beating your fellow runners as you push your body to accelerate past them or to try to match their surge? Or, maybe this is all just a circus in our heads?

****

About The Author:

It’s actually easy to chase Adam W. Chase because, as a guy who just hit 50 and has run more than 150 marathons and ultra-distance races, he’s self-admittedly rather slow. Adam writes a little faster and also serves as President of the American Trail Running Association and works as a lawyer in Boulder, Colo. Adam will be inducted into the Colorado Running Hall of Fame on April 20 in Denver.

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Feed Zone Table Recipe: Guacamole With Beans

Photo: Aaron Colussi

Republished with permission of VeloPress from Feed Zone Table by chef Biju Thomas and Dr. Allen Lim. Try more recipes at www.feedzonecookbook.com.

Kept chunky and rustic with red or black beans and chopped herbs, guacamole can be a bright salad packed with good fats and protein. High-quality beans are an economical way to feed more people. This is a crowd-pleaser that you can make last-minute and serve at room temperature.

Serves 8

3 ripe avocados, diced large
¼ cup finely diced red onion
¼ cup chopped fresh cilantro leaves
1 tablespoon diced jalapeño
juice from half a lime, plus additional to taste
1 cup canned or cooked red kidney beans or black beans
1 teaspoon chili powder
salt and pepper to taste

ON TOP

¼ cup thinly sliced onion, sautéed until crisp
1 ear of fresh sweet corn
1 small tomato, diced
1 tablespoon extra-virgin olive oil to drizzle
crumbled fresh milk cheese: farmer cheese, queso fresco, or feta (optional)

In a medium-sized mixing bowl, combine the avocados, red onion, cilantro, jalapeño, and half the lime juice.

If you are using canned beans, drain and rinse them before folding into the guacamole. Mix in the chili powder, salt, and pepper, being careful not to crush the beans.

Taste and add more lime juice and salt and pepper, if needed. Sprinkle with any combination of toppers and serve immediately.

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Bobby Mack to Retire From Elite Racing at Rock ‘n’ Roll Raleigh

Bobby Mack won last year's Rock 'n' Roll Raleigh Half Marathon in 1:05:44. Photo: Photorun.net

Just ask anyone in the Raleigh running community if they know Bobby Mack and they are sure to flash a smile and a nod. The 31-year-old elite runner and North Carolina State University standout has put down stakes in the state’s largest city since 2006.

For the past ten years, Mack has logged thousands of miles throughout the greater Raleigh area with the same dreams of any elite runner: To win big races and consistently improve times. In 2011, he prevailed at the U.S. 8K Championships without a big-name sponsor like Nike on his singlet. Mack, who is proud of being called a “blue-collar” runner, ran for his local running store, Capital RunWalk, where he worked.

Since 2009, Mack has boasted an impressive array of performances as a professional. He’s an eight-time Team USA member and competed in the 2013 World Cross-Country Championships where the U.S. squad won the silver medal.

The road to victory won’t be easy for Mack on Sunday at the Rock ‘n’ Roll Raleigh Half Marathon presented by WRAL, where he prevailed last year. He will square off against world-class Kenyans like Geoffrey Kenisi who’s 1:00:28 half-marathon PR is nearly three minutes faster than Mack’s 1:03:10. Another Kenyan, Josphat Kiptanui Too is expected to be in the mix as well with his impressive 1:02:00 PR.

But regardless of how Mack does in the 13.1-mile event, he’s sure to get plenty of smiles and cheers along the way for one key reason: Sunday will be his last race as an elite. Mack has decided to hang up his spikes and start a new career in retirement services for Fidelity. Mack is also starting a family as he and his wife, Carrie, are expecting their first child next month.

“I’m phasing out of that part of running—the professional part where I’m chasing times and the Olympics,” Mack admits. “I will still run as much as I can for fun. But the time commitment to it is going to change. I want to end my career in a special place to me, which is why I’m racing in Raleigh.”

Raleigh is near and dear to Mack’s heart. “I started my running career here and I met my wife here when we went to NC State,” he says. “I ran a lot of small races at the beginning and had a ton of hometown support. It’s that support that pushed me and kept me going in those early years. I’ve called it home and will continue to call it home.”

Mack says he’s in good shape for his last professional race. “This year I hope to run a decent time like sub-66 [minutes],” he says. “It’s hard for a competitive person like myself to enjoy a race, but I want to do that on Sunday. I want to use it to kind of reflect on my last true high-level race where I will be putting it all on the line. ”

Elites aside, thousands of other runners will be donning their racing flats to compete in both the Rock ‘n’ Roll Raleigh Half Marathon and full marathon on Sunday. The races kick off at 7 a.m. and takes participants from all over the country and the world through the scenic parts of the “city of oak.”

As with all Rock ‘n’ Roll races, great tunes will never be in short supply with St. Lucia headlining the stage at the Red Hat Amphitheater.

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Ryan Hall, Deena Kastor Entered in ASICS’ Beat the Sun Relay in Chamonix

With Mt. Blanc in the background, Megan Kimmel runs a leg of the ASICS Beat the Sun near Chamonix, France, last year.

American marathon legends Ryan Hall and Deena Kastor, along with Dutch speed skater Erben Wennemars, will be among the top-tier international athletes taking part in the unique ASICS Beat the Sun relay challenge in Chamonix, France, on June 21.

Hall, who holds the record for the fastest marathon by an American (2:04:58 at the Boston Marathon in 2011) is joined by Kastor, the 2004 Olympic marathon bronze medalist and American-record holder in the marathon, and Wennemars, a multiple world champion Dutch sprint speed skater.

The relay challenge also includes 24 amateur runners in a once-in-a-lifetime opportunity to team up with expert athletes as they attempt to “beat the sun” around Mont Blanc in the time between sunrise and sunset on the longest day of the year. The eight intercontinental teams (Europe North, South and Central, America North and South, Oceania, Asia and Africa)—each containing three amateur and three expert athletes—will have just 15 hours, 41 minutes and 35 seconds to cover the 81-mile course.

Hall, Kastor and Wennemars are also joined by British marathon runner Matty Hynes and German extreme obstacle racer Charles Franzke. These athletes will face a new challenge as they are taken out of their comfort zones and attempt to transfer their skills and athleticism into running in the unfamiliar and testing conditions surrounding Mont Blanc.

The other experts taking part in the ASICS Beat the Sun challenge are trail running legends Megan Kimmel (U.S.), Pablo Villalobos (Spain), Iaza Feitoza (Brazil), Jonas Buud (Sweden), Xavier Chevrier (Italy) and David Le Porho (Canada). The experts will be teamed up with amateurs and allocated their intercontinental teams by May 25.

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