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.

Tom is a Duluthian, elite runner, and co-founder of the Lake Effect Athletics Club, a running team out of the Twin Ports. Tom has had a storied career and is still reaching for his prime. With several different health setbacks through the years, tune in to hear Tom’s inspiring story about how a positive attitude and a hyper-focus on achieving goals in the future can go a long way in overcoming seemingly insurmountable challenges.

Check out the Lake Effect Athletics Club online at https://lakeeffect.run/!

With a new year underway, Tony and Mike have no results to discuss, although since recording the Northwoods Winter Trail Marathon and half results have been released. Upcoming races include the remaining events in the Duluth Winter Trailrunning Series, Freeze Yer Gizzard Blizzard Run 5k/10k, and Arrowhead 135.

Trails are looking good with recent snow and cold temperatures, and Tony has been enjoying a route around the Amity Creek area of Duluth. Mike and Tony discuss pace and effort in this typical “off-season”, or when many Duluth runners are resetting their training plans for the next year. 

Both Tony and Mike are embarking on a large gravel bike race later on in the summer, and shout out a few local runners.

Without an interview subject, Mike and Tony run down race results from Gobble Gallop as well as upcoming races from the Duluth Winter Trail Running Series, and more. Regarding trail conditions, natural surface trails in the Duluth area have been volatile, but one useful tool is the SHT Trail Conditions page: https://superiorhiking.org/trail-conditions/

This month’s Coach’s Corner is all about fueling. Do you eat much before a long run? LET US KNOW! Email [email protected].  

Tony and Mike have several routes of the week. The routes of many weeks with several great spots in Duluth and one in Iowa. Both Tony and Mike happen to be into some other sports besides running, but helpful for running.

Cristina is a local Duluth marathoner and athletic trainer. Listen in on how she got started running, her journey up to training for and racing marathons and future plans in the sport. Cristina has a unique perspective on running and training with an athletic training background and specializing in gait and form analysis, and all runners can benefit from her tips and strategies for injury prevention and performance!