Mine came out real easy....
For the top, just stick a flat head screw driver upward from the bottom, catch the lip of the race and hit the screwdriver with a hammer semi-lightly.. right out.
For the bottom race:
Go to your local auto parts store and pickup one of these for $10 or less...

It is called a seal puller or something of the sort.
I finagled it up to top lip of the lower race, and hit the handle of it with a rubber mallet once or twice and the race popped right out.