The Duluth Rundown

This month, Tony and Mike interview local runners, husband and wife Dan and Karey. They both grew up in in the Twin Ports area, moved away, and have relocated in Duluth a few years ago.

These two have pretty drastically different stories about how they got into running and racing, and their different styles or approaches seem to complement each other very well! Tune in to hear how Karey and Dan juggle raising kids, pursuing a career, and training and racing. These two push each other to sign up for and complete some gruelling events – Ironman triathlon and 100-mile trail run, to name a few!

Race results are coming in hot from the Superior Nightmare 5k, the season finale of the NMTC Fall Trail Race Series which was at Hawk Ridge, and the North Country Trail Races “15x”. Upcoming races include the Gobble Gallop on Thanksgiving morning, and the Duluth Winter Trailrunning series kickoff at the Chester Rim 5k mid-December.

Trail conditions are surprisingly good with warm and fairly dry fall conditions. Tony talks about strength training in this month’s Coach’s Corner segment, and both Tony and Mike discuss some Thoughts on the Run, a few shout-outs and what they’re into. 

Ben is a Duluth resident who grew up in Northern Wisconsin, ran for the UMD Bulldogs, and has since been dominating local trail running races such as Voyageur 50 Mile Trail Ultra, Wild Duluth, and the NMTC Spring and Fall Trail Race Series.

Join in as Ben talks about how running and nordic skiing became a lifelong passion, how he has shares that passion with the next generation as a track coach, and how working as a farmer provides excellent strength training opportunities. Tony and Mike recorded this interview with Ben just one day after he ran the fastest ever time at the Wild Duluth 50k in 4 hours flat!

A hefty dose race results came in from around the region over the last handful of weeks as the upcoming race calendar slows down a bit with a pair of 5k races in the Twin Ports area on October 26, and the Gobble Gallop coming up in November. Trail conditions are great, although there are quite a few fresh leaves down on the trails making for sometimes challenging conditions with rocks and roots hidden beneath. Tony talks about tactics for recovering after a training cycle and/or race season, but still staying in the game.

Tony reviews a pair of trail shoes and a couple shout-outs are given, then Mike and Tony discuss the recent women’s marathon world record at the Chicago Marathon by Ruth Chepngetich. Do you have a good topic of conversation, a shout-out, or have a question about running? Send it along to [email protected]!

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.