The Duluth Rundown

Listen in to a jovial conversation with local Duluth runner Tom O’Rourke as he reminisces on his running career, from starting running after college as a way to kick cigarettes, to running several marathons and chipping down his time, to decades later dipping his toes into trail ultramarathons. Tom was mentored early on by the legendary Dan Conway – listen in to hear stories from the Duluth running scene in the 90’s and 00’s.

Tony and Mike talk with Tom about training, balancing work and life obligations with training and racing, and Tom’s favorite parts about being a Duluth running. Tom’s story is taking a full circle moment has he looks forward to more trail-oriented races and getting out into the woods. The three share lots of laughs in this hilarious interview – enjoy the conversation!

In the May 2026 edition of the Duluth Rundown, numerous race results are listed, and plenty of upcoming races are available in all types of distances and formats. Trail conditions are generally good, but be aware of changing weather conditions such as heavy rain, and wildfire risks.

Tony discusses Grandma’s Marathon coming up in this week’s Coach’s Corner segment. Mike and Tony talk about two sub-2:00 marathons recently run in London, what they are into, and a handful of shout-outs.

Do you have a shout-out? Any races that you’re excited for coming up? What is a pertinent topic of discussion for our next episode? We’d love to hear from you – email us at [email protected]!

Benjamin is a lifetime North Shore Minnesota resident and has been running on area trails for most of that time. From biking to Alaska, trail ultramarathons, triathlon racing, and now going for his first true road marathon finish at Grandma’s 2026, Ben has a varied and exciting history with running training and racing.

Listen in to hear Ben’s running story, and how he balances training and racing with raising two young daughters and a career as a full-time, professional dancer and dance coach!

Race results are in from the Fitgers 5k and NCT Races. Upcoming races include a road race in Hibbing – Victory 5k, and the NMTC Spring Trail Race Series. Check out NMTC Spring Series web page for the new race schedule, which has changed from 2025. Trails in Duluth are officially closed – check websites like the City of Duluth, Superior Hiking Trail Association, and COGGS (Cyclists of Gitchee Gumee Shores) for updates on official trail closures and conditions.

Make sure to catch our Coach’s Corner segment as Tony discusses the accumulation of mileage and how to manage fatigue. This is a timely subject as many local Twin Ports runners are loading up for Grandma’s Marathon in a few months. Mike has a gear review for a speedy “super shoe”, talks about his Route of The Week, and has a couple shout-outs.

Local Duluth runner and coach James has been running, cycling, paddling and more for most of his life. His love for Duluth running and outdoor adventure began as a student at UMD, and trail running and racing became a more serious passion as he moved back to Duluth a couple years after college and a stint working in the Twin Cities area.

Listen in to hear James’s story on how he got into running, stories from the hundreds of bike races that he’s been in, and his love for coaching and mentoring young runners (mainly at the high school level).

Amid a snowy March, race results and upcoming running events are very exclusive to the Grandma’s Marathon YAF series of races, including results from the Saint Fennessy 4k/2k and an upcoming race announcement for the Fitger’s 5k in April. Trail conditions are highly variable with snow, rain, sub-zero temperatures and above-average temperatures all forecasted within the current one-week timeframe. A general rule of thumb is that if you are leaving footprints on a snowy trail perhaps 1″ deep or more, or punching through the top layer, turn around and stay off until the trail firms up due to cold temperature or until after the spring thaw. 

In this month’s Coach’s Corner segment, Tony talks about motivation and trying to find different reasons to get out the door for a run. Mike’s Thoughts on the Run is about the spectacular resource us Duluth runners have in the Lakewalk, and Tony daydreams about the summer in our What I’m Into segment.

Finally, a shout-out is made to the Duluth Foot Trail Alliance (DUFTA) for a Trail Running Film Festival screening on Sunday, April 12th at West Theater in Duluth, with a silent auction at 5:30pm and the films at 6:30pm. See you there!

Join in on an interview with lifelong Duluth area resident, runner and current pro triathlete Shyanne McGregor. Shyanne was running and racing locally for a few years before trying a triathlon with a used road bike, and quickly found joy, excitement and success with the sport. Listen to hear her story about athletics from a young age, tips as a physical therapist and athlete to staying injury-free, balancing training with a full time job and family, and more!

In the February 2026 edition of The Duluth Rundown, race results are mentioned from nearby running races Arrowhead 135, Freeze Yer Gizzard Blizzard Run, Hartley Park 10k and Frozen 4 Hour/5k. Upcoming races include the Saint Fennessy 4k on Saturday, March 14.

Trail conditions are perfect but variable weather conditions are present and winter trail running conditions may vary day by day. Tony talks about is recent ponderings in the Thoughts on the Run segment, the pair share what they are into lately and a few shout-outs.

Aaron is a Duluth-based runner specializing in marathon and trail ultramarathon distances who has been training and racing in the area since the late 1990’s. Tune in to hear his early days in running, how Grandma’s Marathon and the Eugene Curnow Trail Marathon (back then – Half Voyageur) helped draw him into the lifestyle and passion of running for decades.

Aaron also recaps an impressive 2025 season qualifying for and racing the world-famous UTMB in France, where he placed 3rd in his age group.

Race results and upcoming events are coming in hot from the Duluth Winter Trailrunning Series. Standings from the Northwoods Half and Marathon are listed, as well as dates for the remaining two events in the series both within the next month. Trail conditions are discussed and although the previous week’s conditions have been highly variable, trails are probably setting up very well for the foreseeable future.

In this month’s Coach’s Corner, Tony talks about the “Mindset of Ease” and how to avoid it. Mike’s Thoughts on the Run are regarding January weather conditions. Mike and Tony share what they’ve been into lately, and a shout-out or two.

Do you have any topics to discuss? Upcoming events or a shout-out? What about a training topic that you’d like to explore in more depth. We’d love to know! Email The Duluth Rundown at [email protected].