The Duluth Rundown

John Vallez is a local Duluth runner specializing in trail ultramarathons. A former soccer player, as well as high school and collegiate track and cross country runner, John has been living in Duluth and running on area trails for 10 years. A self-proclaimed “grinder”, John has embarked on several long-distance trail races up to and beyond 100 miles. Listen in as Mike and Tony hear tales of John’s exciting racing and training adventures, how he got into running, the people that supported John’s running through the years and ways he has passed his excitement on forward.

Race results have come in from: Iron Range Half Marathon, Summit North Trail Races, Minnesota Mile, Superior Fall Trail Races, NMTC Fall Series, and the NorthShore Run. Upcoming races include NMTC, Duluth Women’s 10 Mile, Ely Marathon, Aruna Run 5k, Grand Traverse, Twin Cities Marathon, and Whistlestop.

Trail conditions are prime, and Tony talks about crewing in this month’s Coach’s Corner segment. Both Mike and Tony have gear to review, and Mike had a couple brief conversations with NMTC Fall trail running series participants at the first race at Lester Park. Tony and Mike shout out a couple Superior Fall 100 Mile finishers

Incoming results are from a variety of races including: Carlton Daze 5k, Buzz Ryan Sprint Triathlon, Chief Frantz Red Run 5k, Voyageur Trail 50 Miler, and Brewhouse Triathlon. Upcoming races include Ragnar St. Paul to Duluth Relay, the inaugural Summit North Trail Runs, and the NMTC Fall Trail race series, which starts up on August 28.

Trail conditions “have got to be good”, by Tony and Mike can’t directly confirm. On this week’s Thoughts on the Run, Tony has been pondering very tough conditions at the Voyageur Trail Ultramarathon with extreme heat and humidity. With the warm temperatures, Mike’s Route of the Week is the Duluth Lakewalk with easy access to Lake Superior for pre- or post-run swimming.

Tony and Mike are both into the Olympic Games, and Tony shouts out local runner Tyler for a recent win at his very first 50k trail run in Michigan.

Tony and Mike run down races from June and July. Racers, race directors, running race enthusiasts out there – message us if we should know about a local race upcoming or with results via email at [email protected]!

Trail Conditions are discussed – generally open, might be overgrown. Warmer, drier weather helps keep natural surface trail closures to a minimum. In the Coach’s Corner segment, Tony discusses tips for long runs, and the hosts talk about nutrition options during Gear Review. Tony and Mike talk about the Route of the Week, what they’re into, and a shout out to past TDR interview subject Michael Koppy for his continued unreal running feats! 

In the May episode of The Duluth Rundown, Tony and Mike mention lots of race results, and several upcoming races. Trail conditions are day-by-day if not hour-by-hour. Is it raining? Probably don’t go. Has it not rained for a few hours or days, and is it sunny and maybe windy? Chances are trails are in good shape!

Tony talks about the taper in this month’s Coach’s Corner segment, and Mike reviews a new shoe purchase with the Brooks Ghost Max. Tony is into gravel biking (as is Mike), and Mike mentioned gardening as a non-runny hobby as of late.

Finally, shout-outs: Lake Effect Running, the training group for a character-building triple crown hill loop in the rain, and local runner Michael Koppy completing the Cocodona 250 Miler. 

Superior, Wisconsin resident Randy Back has been running in the Duluth area for about 45 years, completing over 100 marathon or longer running races, several Ironman triathlons, and lots of other events in between. Listen in to hear a small sampling of endless stories from being present in the Twin Ports running scene through the years, as well as an inspirational training and racing mindset.

Randy has recently been more involved in the Superior running world in particular, with a strong passion behind the new Superior Running Club. You will see Randy at many local running and triathlon races, and at Superior Running Club events.

Matt is a long-time figure in the Duluth running scene as a race participant, event organizer, and community activist with a goal of bringing people together through movement, camaraderie and stories. Matt has finished a variety of local races including the Brewhouse Triathlon, Timberman Tri, and Grandma’s Marathon every single year for nearly 40 years!

Listen in to hear Matt’s origin story, his deeply-held beliefs of the importance of developing and maintaining a local culture around running, and how sharing stories with the next generation of new runners can keep that solid community engagement alive!

Race results from the Saint Fennessy 4K are broken down, and another Grandma’s Marathon/Young Athletes Foundation race is coming up with the Fitger’s 5k on April 20th. The very next weekend is an inaugural race on the Iron Range, the Victory 5k in Hibbing on April 27th.

In the Trails Report segment, Tony and Mike were a little confused at the exact status. The Superior Hiking Trail Association website’s Trail Conditions page had good advice regarding icy conditions, and to stay off the trails when the temperatures go above freezing. So, in general, trails are probably not advisable.

Tony talks training theory in this month’s Coach’s Corner segment. Tony is into gravel biking and Mike into disc golf, in addition to light jogging between the both of them. 

Ding ding ding! In the Duluth Rundown fanmail bag we had a shout-out for WURD – Washed Up Runners of Duluth, which is a local running club that meets casually a few times a week. Click the link for the Strava Club and all associated details. Another club on the rise is with our friends in Superior, Wisconsin at the Superior Running Club. What running club or group(s) do you know of? Send them to the Duluth Rundown Fanmail Bag so we can all discover more groups! Email [email protected] with that, or any other shout-outs that you can think of. 

Ivie is a born and raised Duluthian who started running as an avid soccer player and ultimately gravitated towards marathon running once her highly-competitive collegiate soccer career came to an end. Listen in to hear Ivie talk about training for and running in the Boston Marathon, her journey with dialing in nutrition on and off the race course, and what drives her passion for the sport of running!

Race Results are listed from the Duluth Winter Trailrunning Series (Hartley Park 10k, Frozen 4 Hour/5k, and Series results), the Freeze Yer Gizzard 5k/10k and Arrowhead 135, both in International Falls. The only upcoming race we could find was on March 16, 2024 with the Saint Fennessy 4K.

Trails are in bad shape and should be probably avoided if possible unless it snows quite a bit. The Coach’s Corner segment includes a discussion about thinking outside of the box with your running. Check out https://www.youtube.com/@sweatelite for more on this topic!

Tony and Mike unveil a new segment: Duluth Rundown Fan Mail! They read off and talk about an email from local runner Lisa. Do you have a shout-out, want to highlight a local race or running group, or mention an interesting topic? Drop us a line for the Duluth Rundown Fan Mail segment at [email protected].

To round out the episode, Tony and Mike talk about what they’re into and a few shout-outs to local athletes.