Catching Up

I've been pretty slack with posting, this year, but a few that I missed:

Austin Balen ran in the State High School XC Championships in November.  Here he is finishing strong!

Photo by Jeff Sides

In Turkey Trot action, Dawn won her age group down in Myrtle Beach at the Surfside Turkey Trot!

At the Philadelphia Half Marathon, Barry set a 4 minute P.R.!

And, because I love the photo...Baker lights up our lives!

OBX & Richmond

We had lots of team members running marathons (and half-) this past weekend.

Highlighting the Richmond races was Sandy Roberts taking 9th in a professional men's field in the 8k, behind NCSU's Ryan Hill, who beat all the pros.

Charles and Ken toured the streets of Richmond running the 35th edition of America's Friendliest Marathon.

And, the following day, a huge group ran the OBX.

Highlighting results for the day was Jim Stephens running a swift 1:21 to win 3rd masters in the OBX half marathon.

Several others ran as included in the below pictures by Wendy:

Pre Race:

 Post Race:

 And, Joey:

City of Oaks Results

Capital RunWalk was represented amazingly at the City of Oaks races on Sunday.  I saw too many singlets and shirts to count, so I know I'm missing a few, but briefly:

Bobby Mack in the lead early, photo by News and Observer.

 Racing up towards the end of the first relay leg, photo by News and Observer.

• Bobby Mack added another USATF State Title to his impressive resume by winning in 1:04:21 (and therefore qualifying for the 2016 Olympic Trials...hint, hint)
• John Simons finished shortly thereafter in 11th overall with a time of 1:20:08
• In the Marathon Relay, the store sponsored team of speedsters won, in a swift 2:34, while a second team of CRW finished 15th
• Jim Stephens was 7th in the 10k
• Jenna ran the full
• Perry ran the 10k
• Brad paced the half and Charles paced the full

And in marathon news I missed, Dunford Okoth ran both the Chicago and Marine Corps marathons over the last two months finishing in 3:39:45 and 3:49:46!

Race Results

The team had another great weekend of racing with beautiful fall weather setting the backdrop.

I've been able to find, so far:

At the Medoc Trail Races:

• John Adamof, only two weeks after running 100 miles, finished the marathon.
• Charles Akers was 5th in his age group in the 10 miler.

At the Backpack Buddies 10k:

• Robbie Bass finished 4th overall and 1st in his age group.

At the Autism Run 5k:

• Over 1,000 people ran the 5k.

Great job everyone!

Weekend Results

A big shout out to Jack, John and Charles for big numbers at Hinson Lake over the weekend.  John Adomof kept going round and round and ended up with 103.8 miles for fourth place overall!  Jack finish just behind him in 9th place with 100.32 miles.  Charles and I put in some miles, Charles way more than me, I think.  Here's Jack half way, incidentally, with me and my 4-year old in the background walking a lap.

Robbie Bass headed east and raced a 10k in Elizabeth City.  Now healthy and running strong again, Robbie was 5th overall and 1st in his age group.

Near the home of Lebron James, Ronnie broke 4 hours while setting a new marathon PR at the Akron Marathon.  Here he is afterwards!

Great job all!

Women's Distance Festival 5k

Held at Dorthea Dix on Saturday morning, the Capital RunWalk women rocked the WDF5k!

• Kellie Davis was 2nd overall 
• Kelly Becker was 1st in her age group 
• Lisa Howell was 1st in her age group  
• Claudia Mello placed 2nd in her age group  

Great job ladies!

Magnificent Mile

Fantastic showing at the Mag Mile on Sunday by the store racing team.  Bobby Mack and Sandy Roberts represented in black by taking first and second overall.  Bobby, again, the state champion.  Sandy's brother, Logan was 7th overall.  John Simons finished 30th and broke 5:00 as well.

Also showing up in the results are: Brad Smythe at 60th, Jack Smith at 65th, Charles Akers at 71st, Dave Mulley at 80th, Robbie Bass, Jack Bates and Mark Beason on the men's side.

On the women's side, Jennifer Pearsall finished 26th at 6:16, and Dawn White had a great showing to finish in 6:40.

I know there were a lot of Capital RunWalk shirts in the race on Sunday.  If I missed you, please let me know via comment or email.  I'll update with pictures when they're available.  Great job, everyone!

Labor Day 8k

The racing team had a great showing at the Labor Day 8k on Sunday afternoon through downtown Raleigh.  We placed 3 in the top 10 with Jim Stephens leading the charge in 3rd overall.  Charles Akers and Dave Mulley finished 8th and 9th overall.  Great job, guys!

Weeked Race Results

Bobby Mack did work on Saturday, finishing 2nd in the 10k Trail National Championship race at the Continental Divide Trail Race in the North Carolina Mountains.  

Locally, we were well represented at the Run For Your Life 5K at WakeMed Soccer Park. It was a challenging xc course where four team members placed and finished well.

Jack Smith 21:16  -   1st place age group

Ronnie Jones 21:23   -  1st place age group  -   New 5K PR

Dave Mulley  21:37  -  2nd place age group

Jackie Okoth  26:17 -  1st place age group

Great job, all, and keep up the good work!  Fall is around the corner and cooler temps will be here soon.  Racing season will be in full swing and it's time to reap the harvest of hard, hot, and humid summer training.

What's up this weekend?

So, it turns out that while there's not a whole lot of racing going on this weekend, there are some happenings.  Notably:

• This is the Sales-tax-free weekend in North Carolina and the store has some great deals to take advantage of.  The sale begins on Friday and runs through Sunday.  Highlights include:

1.  a free tech tee (while they last) with purchases of more than $100
2. Mizuno will be hosting a demo day on Saturday with a very generous discount for the first 12 customers who buy a pair.
3. A social run and FREE continental breakfast on Saturday at 8:00 a.m.
4. Ask the Experts lecture on Functional Movement Screening on Saturday at 9:00 a.m.

• The Olympic Track and Field events start TODAY!
• Finally, a couple races I found, one locally at WakeMed Soccer Park is the Race for the Goal 5k, and there's a triathlon in Canton, called the Lake Logan Tri. 
• Locally, I'll be heading out to enjoy some of our area's off-road surfaces, both at Umstead State Park and Lake Jordan.

Have fun this weekend!

Olympics

Think the Olympics are the only thing going on in London these days?  Think again!  Our teammate, Dave M., was across the pond for the spectacle and took an opportunity to represent!  Dave finished 27th overall in the Kirste 5 Miler.  Results here: http://www.benfleetrunningclub.com/kirste/k-results.htm

Great job, Dave!

Race Results

Dave Mulley represented the team with a fantastic 6th place, overall, result on Saturday at the Triangle Expressway Trot II.  He picked up a 3rd place age group award for his effort.

Bobby Mack is the USATF State 5k Champion (again??) after handily winning the title on Saturday evening in Winston-Salem at the Beat the Heat 5k.  Bobby posted a speedy 14:13 for the win.

Great job, guys!

Weekend Results

Dave M. finished 16th overall at Denny's Challenge 5k at the WakeMed Soccer Park, which placed him second in his age group.  Nice!

July 4th Results

Under the blazing hot temps of last week, the team scored some great times at the 4 on the Fourth race in Carrboro.  The Zimmerman guys, four of them, joined Ronnie Jones in this annual classic.

Nelson ran his first distance race and was paced by Ronnie.

Mike Jr. finished 5th in his age group and Tyler finished 4th in his, both under 27 minutes.

Dunn 5k

Robbie Bass rocked the new BLACK singlet to a 2nd place in the Dunn 5k on Saturday.  Nice!

The Boogie Races

Capital RunWalk was well represented at The Boogie Races on Saturday night, in rural Ellerbe, NC.  Joey "Ultraman" Anderson was attempting to run 100 miles (running the first 50 solo then the second 50 with the full Boogie starting at 6:00 p.m.  Charles Akers was out to run a fast time in the 50 and Lisa H. and I were there to enjoy the half Boogie (or marathon).

As it turns out, Joey and his friend, Amy, were bitten BADLY by a dog after only 1 mile Saturday morning.  Though he finished his first 50 miles before 6:00 p.m., he called it quits after a total of 62 miles and decided to visit the emergency room to get fixed up (and some bags of IV fluid).

Charles went out at a pretty good clip, but called it a day after 37 hilly miles.  If I recall correctly, he just ran a long, hard 50k two weeks ago.

Lisa and I (speaking for myself here) had a much more relaxed evening delighting in the fact that we only had to run two and a half loops, and only climb "the HILL" twice.  Lisa took Joey to the E-room and I hung out to wait for my Dad to finish his 77th marathon (or longer) race.

Good times were had by all, or by some...

June 8-10 Race Results

Jim Stephens won both the 800 and 1500 meter races at the State Games yesterday in Winston-Salem.  He writes:

"I ran at the State Games in Winston-Salem. Took 1st overall in the 800m with a 2:15.33 effort; an exciting race where I had to chase down the leader and ultimately came down to a kick in the final 130 meters. Took 1st overall in the 1500m with a 4:53.24 effort; didn't have much company after the 200m mark, it was 85 degrees and my legs were trashed from the 800m so I put it on cruise control."

Brad S. ran the Army Birthday 10 Miler at Fort Bragg on Friday morning, along with 1600+ other runners.  He also represented as a super ninja in the Ninja Challenge on Saturday afternoon.

Dawn W. (and many others) ran the Race for the Cure 5k in Raleigh on Saturday.

Weekend Races

There are some big races going on this weekend. I hope lots of you get out there to enjoy the days before summer arrives with a vengeance.

Tuesday

• Trey was out in Seattle and took the time to finish 4th in his age group in the Grand Ridge Solstice 5 Miler.  I wonder if he knew the guy ahead of him?  Raleigh takes over the Pacific Northwest!

Friday

• The 16th Annual Army Birthday 10 Miler at Fort Bragg.  I ran this race this morning for the 5th year in a row.  This race attracts a good size crowd, mostly soldiers eager to get their weekend started.  I'd estimate 1,300 runners ran this morning under a beautiful, clear sky.

Saturday

• The Susan G. Komen Race for the Cure 5k happens tomorrow morning on the campus of Meredith College.  I'd estimate 20,000 take part in the events and festivities there.  Packet pick-up and late registration is at Meredith today from 11:00 a.m. to 7:00 p.m.
• The Ninja Challenge happens tomorrow, all day, in Fuquay-Varina with waves every 30 minutes starting at 9:30.  I'm the Super Ninja in the 2:00 wave, so say hi if you see me.  Packet pick-up and late registration (if available) is tonight at North Hills Omega from 4-7.
• The Salvation Army 5k is tomorrow in Asheboro

Sunday

• The Dixi Divas Triathlon is at Northeast Park in Greensboro.

Ladies and Gentlemen, we have a sub-4 in our midst.

Our own Bobby Mack fulfilled a long held dream last week in New York but running a 3:59.7 mile at the tail end of a low-key track meet.  Luckily, another of our own, Pat Price, wrote a great article about it that includes additional perspective by Bobby's friend, travel partner, and great Raleigh runner, Stephen Furst.

I highly recommend you take a few minutes and read all about it here. Then watch the clip below.

June 2-3rd Race Results

We had a great weekend (best weather for June in a long time) for running in the area.

Dave Mulley had a great race and finished 15th overall at the Captrust Half Marathon on Sunday.

Dawn had a great time in DC and ran the Race for the Cure.

Charles Akers had an awesome adventure at the Chattooga 50k in SC.

Weekend Races

Races abound this weekend and it looks like a cool front is coming through just in time.

Friday -

• Macfest 5k and 10k in Burlington at the Lake Macintosh Marina

Saturday -

• Downhill at Dawn half marathon in Ridgecrest
• Running of the Bulls 8k in Durham
• Run the Quay 5k in Fuquay-Varina
• Greater Zebulon 5k
• Run the Ridge 5k in Oak Ridge
• Blue 5k on the Runway in Greensboro
• Race for the Cure 5k in Washington DC

Sunday -

• Midtown Race Series (5k, 10k, and Half) at North Hills in Raleigh

5/26-28 Race Results

It was a quiet weekend race-wise in the area, but there were a few unorthodox runs going on if you looked hard enough.

On Saturday, Joey A. ran the May Madness 50k, which consisted of a 5k on each hour for 10 hours, with the top finisher having the lowest cumulative 50k "running time".

Also, on Saturday, Charles A. ran the Ellerbe Springs Marathon re-Run.  I'm assuming it was warm and humid there too.

On Monday, I hosted the Memorial Day Mile and came in a distant 3rd out of 9 racers.  We're in discussions to hold a follow-up on Labor Day to see how runners progress over the summer, so mark it on your calendar and look for updates throughout the summer.

Weekend Races

There aren't a lot of local races this Holiday weekend, but I do know that:

The Woodlake Triathlon/Duathlon is taking place in Vass tomorrow (South of Sanford).

I'm timing the West Jefferson 5k/10k tomorrow morning if you want something a little cooler in the mountains.

I'm also hosting the Memorial Day Mile on Monday morning (email me if you plan on attending.)

Anyone else racing/running?  If not, and if so, please remember the reason for Memorial Day - to remember ALL AMERICANS who have died in ALL wars.

5/19-20 Race Results

We had a beautiful May weekend for racing (compared to Wisconsin where they had a heat wave shut down a marathon) here in NC!  Interestingly enough, we had runners post great times in both Virginia and South Carolina as well.

On Saturday, Dawn traveled to Williamsburg, VA for the 8k Masters National Championship.  She had a great race and enjoyed her visit.

Dave Mulley won his age group (8th overall) at the Run for Peace on Saturday.

On Sunday, Wendy, Matrice, Michelle, Debbie, Paula, Amanda, Erin and Claudia ran the Diva Half Marathon in Myrtle Beach.  Here's the group in their tutus, boas and crowns, in addition to huge medals!

Locally, on Sunday was the NCRC Invitational Half Marathon and 10k.

• Bobby Mack continued his local domination by crushing the 10k course to win by 2 minutes.
• Ken H. was 2nd in his age group in the 10k
• Jack S. won his age group in the 10k
• Sara S. finished 7th in her age group
• In the half marathon, Charles Akers, admittedly "untrained" for 13.1, ran a strong race.  
• Trey Michael ran the half.
• Perry Boseman was the first Grand Masters finisher!  Not bad for a tri-guy.
• Lisa Howell ran as a sweep on the course, ushering in the last finishers.

Dunford O. rocked the Williamsburg Half Marathon on Sunday as well!  

3 Half Marathons in one day, in three states!  Great job everyone!

Weekend Races

There are a few great races coming up this weekend:

On Saturday, the Diva Half Marathon takes place in North Myrtle Beach.  We have a great group going.

Also, on Saturday, is the USATF Masters 8k Road Championship race in Williamsburg, VA, where Dawn W. will be racing.

Locally, on Sunday is the 14th annual NCRC "Invitational" half marathon and 10k through Umstead.

5/11-13 Race Results

We had another "3 days of races weekend" with some strong showings across the spectrum.

I'm going to start with the Southeastern US Masters T&F meet at St. Augustine College in Raleigh.  If you've never run a track meet, this is a great one at which to run your first.  It's very low-key, and you can meet some extraordinary people.  St. Aug's rebuilt their track (or built for the first time) last year and it provided an awesome surface for the meet.  The events were run very professionally, yet they were patient with the non-frequent track racers in explaining the events, and other details.  Team highlights included:

• Franklin R. competing in the Pentathalon

• Brad S.winning the open age group in the 10000m on Friday and 3000m Steeplechase on Saturday.
• Jim S. winning the 1500m on Saturday

Sould you read this and think, "I want to try that!", then you're in luck.  I quickly found two more track meets in the State next month.  The Jim Law Invitation-Open/Masters meet is June 15-16 in Charlotte, and the State Games of NC is in Winston-Salem on June 10th.  (Please let me know if you're thinking about going to either.)

Ok, on the the regular road races...

At the Capital City Classic 10k

• Bobby M. won for the 2nd year in a row in 30:46
• Dawn W. won her age group
• John S. won his age group
• Joey A., Erin D., Jenna P., Amy M., and Trey M. all had great races.

At the Brunswick Forest Duathlon:

• Candace was 1st in her age group
• Anne was 2nd in hers
• Mike Z. was 5th in his 
• Michael Z. was 2nd in his

Here are Candace and Anne afterwards:

Ronnie J. was 4th overall on Sunday morning at the "Catch me if you can 5k" in Garner.

Mother's Day Weekend Races

Things are a little slower this weekend with a lot of college graduations and Mother's Day on Sunday, but there are still races to be found!

The Southeastern US Masters Track and Field Meet is this Friday and Saturday at St. Augustine College in Raleigh.  Distance races on both days, but registration is closed.

The Capital City 10k, a store sponsored race, is Saturday morning and we've got a big group racing.

The Clayton Road race 5k is on Saturday morning.

Mike Z is toeing the line for the first time in 2 years at the Brunswick Forest Duathlon...

On Mother's Day is the Catch me if you can 5k in Garner.  I ran this several years ago and it was a pretty nice course.

5/5-6 Race Results

Lisa H. won her age group at the New River half marathon outside Boone on Saturday with her mom watching for the first time ever!

Ken H. was 15th overall at the Wake Forest Rotary 5k.

Jack S. won his age group at the Cary Distance Festival 10k where Trey M. was 9th in his age group.

Perry B. beat the heat and finished strong at the White Lake half ironman.

Dawn W. was the 3rd woman at the Burro Loco 5k Trail race in Myrtle Beach.

We had 8 at the Titus van Rijn yesterday morning...good times.

Weekend Races

Again, lots going on this weekend.

-On Saturday, Ken is running the Wake Forest Rotary 5k.

-Philosopher's Way Trail Runs in Chapel Hill

-Purple Cloth 5k at Bond Park in Cary (I'll be there)

-The Wake Med Cary Distance Festival 5k/10k (Trey'll be there)

-The Smithfield Hog Trot 5k

-White Lake Half Ironman and Sprint Tri's are this weekend and Perry will be racing.

-Dawn's running the Burro Loco Stashe Dash in Myrtle Beach.  Take a dip in the ocean for us!

-On Sunday is the Titus van Rijn 1 Hour classic.

Merrell Road Glove Review

This is a shoe that really does "fit like a glove."

Okay, I spent a lot of time thinking about how to work that pun into the review and finally decided to just put it as the opener, lame or not.  These shoes felt like a protective sock the first time I slid them on, right out of the box.  I should mention the fit is "TRUE TO SIZE".  I wear a size 10, and a 10 with the Merrells.

My first attempt at non-"barefoot" running included a 1.5 mile loop around my block, on a mix of asphalt and sidewalk ("...the concrete jungle is an elusive mistress that can call us into action at any time...").  Sorry, carried away there...Penguins of Madagascar reference...

These definitely protected my feet from debris (glass, small rocks, rough surfaces) on my route, while providing the lack of "support" that is inherent to barefoot running.  These Merrells have an arch support feature that some minimalists dislike, but I prefer it, as it offers support in a passive way.

I should interject, at this point, that I am NOT a barefoot runner.  I like my shoes.  I'm delicate and break easily.  Or, at least, I have in the past.  I read Born to Run, but did not abandon my shoes for huaraches.  My usual training shoes are typical "light weight neutral cushioned trainers", Brooks Launch, are my favorite. So, there was quite a bit of calf soreness the next day.  I think my foot may have also been bruised.

Nonetheless, I continued to wear these regularly, mostly at work, while trying to build some more foot and lower leg strength.  The next workout I wore these for was a lunch-time speed session consisting of 100 meter sprints at Fred Fletcher Park.  I loved this workout. Okay, not the intensity of it, but the way the shoes felt when running fast.  They actually DID feel like barefoot running, but with the benefit of smoothing out the grass field.  The lightness of these shoes helped me feel like I was flying (and for me, that's a pretty big deal.)

Since the review period started, I've probably put 40-50 miles on these and the Vibram sole still looks impeccable.  It's really "sticky" on synthetic and natural surfaces.  I'm careful to intersperse the wearing of these with my more traditional shoes, but I know these have a place my shoe quiver going forward.

4/28-29 Race Results

The team had a great showing at Saturday's Run for our Heroes.  Jack Smith won his age group, Jenna and Dawn were 2nd in theirs, and Lou Ann was 3rd!  Barry Packman, Candace Brown, Matrace Hall, Claudia Mello, Paula Ricard, Wendy Harper, Amanda Williams, Debbie Atkinson, and Paul Atkinson also represented and posted some great times!

Charles was 2nd overall at the Moncure Panther Prowl 5k!

Amy was first in her age group at the Coach Daniels Memorial 5k!

Brad and Robbie ran the Brick City 10k on Sunday and each won their age group, finishing 4th and 6th overall.

Joey ran the 12th Annual Promise Land 50k in under 8 hours.

And, not to forget, two of the store's elites ran in the Payton Jordan Cardinal Invitational at Stanford on Sunday.

• Bobby Mack finished 14th in the 10,000m in 27:53, just missing the Olympic A standard of 27:45
• Sandy Roberts broke 14 minutes in the 5,000m, running 2nd in the 3rd section in 13:59:93

Informal Events

I'm "hosting" a couple formally informal events in May.  The first is the 4th annual Titus van Rijn 1-hour run on Sunday, May 6th at 7:00 a.m. at Martin Middle School.   This event is as hard as you make it.  Run for one hour around the track, report your total distance to me, and refresh with black cherry soda, per rules and tradition.

On May 28th, Memorial Day Monday, I'm hosting a 1-mile track race/run/time-trail at West Millbrook Middle School in North Raleigh.  This will be "offically timed" with the goal of getting some new pr's.

Details, such as they are, are available on my blog, here.  Please email me with any questions and especially to let me know if you're coming, so I can "plan."

Both events are free, and I'm going to see if I can get some prizes (at least one per event) to give away (based on whatever criteria I choose)!

4/28-29 Race Schedule

The big one this weekend is the Run for Heroes on 4/28 in downtown Raleigh.  This is a store sponsored run, so make sure you wear your Cap RunWalk gear!

The Primal Mud Run is on Saturday and looks like it's in Selma. (Dena Ali)

The Coach Daniels Memorial Scholarship 5k is on Saturday in Apex. (Amy Michael)

The Moncure Panther Prowl 5k is also on Saturday. (Charles Akers)

Also, on Saturday is the Promise Land 50k in Virginia.  I'll get back there one day... (Joey Anderson)

Owl's Roost trail half marathon is on Saturday in Greensboro.

I'm timing the Asheboro Club 5k in, none other than, Asheboro on Saturday morning.

AND...

On Sunday, the Brick City 5k and 10k take place in Sanford.  These are great courses and the 10k will be my first race since Uwharrie in February.  I forget, do you wear your number on your front or back?

Running this week from the store

Lots of stuff happening at Capital RunWalk this week, leading up to Saturday's Run for our Heroes 5k.  Should be a great week of running!


Tuesday - Social Run at 6:00pm
Thursday - Run for our Heroes Packet Pickup from 4-7pm
Thursday - Our last NCRC April Series Downtown Challenge at 6:30pm
Friday - Run for our Heroes Packet Pickup from 4-7pm
Saturday - Run for our Heroes at 8:30am


Have a great week!

4/20-22 Race Results

There were a ton of races this past weekend.  Capital RunWalk was represented by:

Susan Jessup who started the weekend off by running the 12 Oaks 5k in Holly Springs on Friday night and was first in her age group (though the race only had awards for top 3 overall).

Ronnie Jones who finished the Rugged Maniac as 182 out of 1772 in the male 18-54 age group...a fantastic result!

Claudia ran the CALS Fun Run - Running with the Pack 5k in 21:22!  Awesome!

At the Tar Heel 10 Miler, the team rocked:

• Amanda Boykin: 1:32
• Susan Jessup: 2:01
• Jackie Okoth: 1:34
• Barry Packman: 1:34
• Anne Enloe: 1:35
• Candace Brown: 1:39
• Kris Grande: 1:32

Let me know if I forgot to mention anyone!

April 20-22 Race Schedule

Friday night, www.ncraces.com is putting on the 12 Oaks 5k in Holly Springs.  I'll be there to help out.

Susan Jessup will be there racing!

On Saturday, I head to Reidsville to time the Go Far 5k.

Ronnie Jones heads to Asheboro for the Rugged Maniac 5k Mud Run, then is following it up on Sunday with the BB&T RailTrail Run 5k.

I'm sure there are some team members running the Tar Heel 10-miler in Chapel Hill.  I heard Meb Keflezghi is in town for the festivities and was spotted on the Raleigh Greenway this morning!  Awesome!

April 14-16 Race Results

(Note: Will be updated with Boston results as they come in.)

Capital RunWalk had a great showing at the Run Raleigh half yesterday.

• Jim was the first team athlete to finish, 5th overall in 1:23
• Ken and Jenna finished side-by-side in 1:44
• Robbie ran a 1:36
• Sara ran a 2:09
• Trey ran a 1:58
• Amy ran a 1:54
• Dave Mulley ran a 1:38 as did,
• Jack Smith ran a 1:38
• Ernie Parker finished strong at 68 years old in 2:46

At Beth's "Shake a Leg for Charles 5k", Ronnie ran strong to finish 13th overall in 22:52!

At HOT Boston, where all runners struggled, our four finished (though they'll probably tell you they wanted to run a LOT faster!)

• Lisa Howell ran 4:57
• Bren Crowson ran 4:46
• John Simons ran 3:25
• Pat Price ran 4:28

Awesome runs!  If I missed anyone, please let me know!

April 14-16 Racing Shorts

This weekend, we've got team members representing all over:

• Charles will be helping out at 50k event in Carolina Beach.
• Brad will be timing a 5k/10k in Winson-Salem on Saturday.
• Beth is directing her first 5k in Selma, the Shake a Leg for Charles 5k.  Ronnie will be racing this one too.
• Robbie, Ken, Sara, Jenna, Amy and Trey are running the new RunRaleigh half marathon on Sunday.  This is a Capital RunWalk sponsored event!  For the RunRaleigh Half Marathon:
•      PLEASE NOTE: Store will open Sun at 6am. We will have our bathrooms blocked off to public given fact there will be over 1,000 runners.  HOWEVER, CapRun team members and supporters are welcome to use our bathrooms and the Community Room as you see fit. We've got foam rollers, stretching bands, mats, a "stick" and can break out the treadmill if anyone wants to warm up on it. We'll also have a fresh pot of coffee brewed and bottled water if you want any. We have lots of powdered Gatorade if you want to mix some up for your hydration belt. See me or Baker and we'll be sure to take care of you!  
• Bren Crowson, Lisa Howell, John Simons and Pat Price are running Boston on Monday!